The second pull in the olympic lifts is where the majority of the power on the bar is generated. A rapid extension of the hips followed swiftly by a sharp shrug of the shoulders should apply enough force to move the bar upward. Before an extension of the hips is utilized, the bar should be close to the body and the knees pushed back until there is tension in the hamstrings. The lumbar curve in the lower back should be prominent with the arms straight and the head in a neutral position. After the hips extend and the shoulders start to shrug, the bar should remain close to the body until the 3rd and final pull initiates. If the bar swings out from the hips it could mean a couple of things could have gone wrong such as bending the arms too early, jumping forward and not reaching full extension of the hips, and/or not starting the second pull close to the body and in the proper position.

Next time you try a snatch or clean, think about these different variables if the bar isn’t moving desirably.

Come see what we are all about…

Free Saturday CrossFit class tomorrow from 10-11am.

Free CrossFit class for ages 45+ from 9-10am.

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Sunday Suckday this Sunday from 12-2pm.

As CrossFit athletes, grip strength is a key area of focus when lifting heavy. The traditional grip, while more comfy and natural, is highly susceptible to fatigue. Releasing tension on the forearm muscles, helping keep the arms straight through extension of the hips, and preserving grip are just a few of the positives from the “hook grip”. The grip is also much more secure than your standard grip in lifts like the snatch, clean, and deadlift. The next time you run across one of these lifts, try incorporating the hook grip.

The correct hook grip method is:

Start by stretching the thumb and index finger as far apart as you can so that the skin between the two fingers is tight. With the elbow in a straight and locked position press the skin between the thumb and index finger against the bar. The result of this action will cause the two fingers to move together and your grip to tighten. With pressure still being applied to the bar wrap the thumb around the bar. Reach your index and middle finder over the bar, grabbing the bar and thumb at the same time. Your grip should now be locked in the hook position. The grip should be only used in the “pulling phase” of the lift. Once the bar is in the front rack position or overhead, the grip should be released.

 

 

Sunday Suckday is a time to come in and work on anything you think needs work. Bryan P. came in yesterday wanting to work on snatch form. Bryan had a problem with opening his hips all the way and keeping the bar close. After working on the first pull from the ground to the “pocket position”, we then worked on snatching off blocks. Through watching videos of himself and making adjustments here and there, we were able to get him into decent shape as you can see in the video. Notice how Bryan fully extends his hips and the path of the bar is straight while not swinging out away from his body.

If you need work on form, strength, skill work, mobility, or anything else you can think of, come visit me at Sunday Suckday every Sunday from 12-2pm (unless otherwise stated).

No Shower Happy Hour this evening at The Goat starting at 7:30pm.

Free Saturday class at 10am.

I would like to recognize two of our members here at EDCF who are leaving on deployment to Afghanistan for the next year. Scott Lucas and John Veracruz will both be honorably and bravely fighting for our freedom. These guys have been a big part of our community since there start. Stay safe guys and we will see you when you return. Y’all are already heros.

 

Free Saturday class at 10am… Everyone is invited!

Weekend ED*CF Endurance class is in the works…

Larry PRs on deadlift at 245# this past Sunday at Sunday Suckday. He is lifting heavy at 63 years old, post disc surgery… a pure badass.