The Anatomy of a Good Lift, Day 5: Elbows High and Outside + Turnover So far, we have covered positions from the ground to the Down and Finish. These positions are all actions, meaning something youve done to create movement and generate momentum on the barbell. Newtons 3rd Law says, For every action, there is an equal and opposite reaction. Once youve hit the FINISH position, everything that happens after that is a reaction of what came before: if you load the hamstrings and hit the launch position properly, the bar flies up, and the weight is effortless. If you start forward, youll end forward. Simple physics...which is why we spend so much time hammering in the positions from the ground. So, what kind of reaction do you want? FAST and AGGRESSIVE. Youve got to think one thing: SPEED. We arent Little Sisters of the Poor slow here. Once youve hit the Finish, you have to AGGRESSIVELY pull your body down under the barbell. At no time do you pull the bar up and turn it over. You PRESS your body down to receive the weight: in a snatch, its an aggressive turnover and locking out the arms; in a clean, its meeting the bar above parallel and riding it down. The Burgener Warm Up every single day will help dial in SPEED THROUGH THE MIDDLE, KEEPING THE BAR CLOSE and a STRONG TURNOVER. PR lifts is where it pays off. #crossfitweightlifting #crossfit @mikeburgener
Posted on: Mon, 22 Dec 2014 22:46:29 +0000
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