The Anatomy of a Good Lift, Day 2 A good lift starts with a good, solid starting position (we talked about that yesterday). Once the barbell leaves the ground, everything from there is about being patient and dialing in positions. Lets talk about what happens from the ground to the bottom of the knee: First, watch the clip above, and just focus on the snatch, the video on the left. Next, watch the clip, and only focus on the clean (on the right). Last, watch the clip again, and watch both lifts together. What do you see? If you said CONSISTENCY, you hit the nail on the head. From the ground to below the knee, whether its the snatch or the clean, the positions and lifts are virtually identical. Her weight is mid-foot throughout, her hips and shoulders rise together, and most importantly, her back angle STAYS THE SAME from the ground to below the knee in BOTH LIFTS. That kind of consistency is the mark of an elite lifter. It takes patience off the ground and practicing snatch and clean liftoffs (from the ground to below the knee), learning to feel the hips and shoulders rise together. Its essential work to a technically sound lift, and it takes a great deal of discipline to put in the work. Often, we see athletes shoot their knees back too soon (thereby shooting their butt up in the air - aka, the stripper move), in which case, their body has moved a lot, but the barbell hasnt left the floor. Or, they transfer their weight back to their heels too fast, shoulders rise faster than the hips, and there is no where for the moving weight to go. In either case, athletes have to learn to feel the weight in their foot, stay patient over the barbell and move everything in sync. Film your snatch and clean from the ground to below the knee just to see how consistent you are in your positions, as well as consistent between your lifts. Practice liftoffs to dial in your weak areas and watch your loads improve. #crossfitweightlifting #crossfit @mikeburgener
Posted on: Fri, 19 Dec 2014 21:36:53 +0000
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