Olympic Lift Complex

What a wonderful complex wod. Intimidating but rewarding. I wanted to just talk about the commonalty of the movements we did today, and while there are many corrections that can be made in our lifts because I like to teach the lifts from the ground up I thought it proper to talk about the footwork, or stance. I found an article by Mike Burgener and Tony Budding the CF Journal titled “Learning the Olympic Lifts:The Stance.” It is said that the most common reason for a missed lift is in the footwork.

“All of the Olympic lifts (the snatch, the clean, and the jerk) are nothing more than a jump and a land.The jump is a vicious extension of the ankles, knees, and hips that creates momentum and elevation on the barbell. In the brief moment that the barbell becomes weightless from that jump, the lifter aggressively pulls (or pushes, in the jerk) himself under the bar and lands with it in the receiving position”

So what is the proper stance? “The proper stance in the pulling, or jumping, position aligns the feet under the hips. This jumping position allows more force against the ground when driving the bar upward. This is also the most natural stance—the one that 99% of the population naturally assumes when asked to prepare to jump high: the feet directly under the hips. If the feet are too wide, the potential for power is lost. If the feet are too close, both balance and drive are sacrificed.The remedy is simply to consciously place the feet under the hips to begin the pulling sequence.
The width of the landing position is approximately 1 to 3 inches outside the jumping position, or generally under the shoulders, with the knees bent, chest up, back arched, and weight placed on the feet from mid-foot to the heel.The movement of the feet from the jumping to the landing position should be fast and aggressive, without any excessive lift of the feet (which is known as donkey kicking). This is true for the clean, the snatch, and the push jerk.”

So how can we practice this effectively? “The development of proper mechanics and movements should always be done with essentially no weight (a PVC pipe or wooden dowel). It is a myth that adding weight will correct flaws. Adding moderate weight may mask flaws, but the athlete’s progress will be abruptly and artificially limited by the masked flaw. Once perfect technique is achieved at low weight, load can be increased gradually. If proper mechanics is lost at any point, the weight should be reduced until proper technique is regained.”

As coaches we can not stress this enough-scale, scale, scale. There is no dishonor in doing a wod with a PVC. You will get better results more quickly if you scale now and learn how to do a lift correctly, then trying to load up a bar and execute a wod with improper form.

oh and tomorrow…7 rounds 5 Chest 2 Bar pullups, 10 wall balls 20/14,   15 kb swings 24/16



Mobility WOD