The third pull is, for many people, the most daunting part of the Olympic lifts. Explosively pulling yourself under a heavy bar can be difficult and intimidating. Luckily, we are beginning a cycle of snatch balances to help you develop speed and stability pulling under the bar. Punch up in to the bar as you […]
Why carry? Carries are deceptive: they seem a simple action, but are in reality extremely challenging. Heavy carries for long distances require spinal stability (“core” strength), shoulder flexibility AND strength, and grip strength. Today’s workout combines both overhead and farmer’s carries. Make sure to choose a weight that allows you to lock out and stack
Squat low and strong on those back squats, and keep the hips popping on the H2H KB swings. Lots of different types of spinal movement today, stay safe, stay strong!
Pause Back Squats and Hand-to-Hand Swings Read More »
Many people widen their grip on overhead squats in order to allow for more rotation at the shoulder to compensate for forward lean in the OHS. Ideally the torso would stay vertical and the hips, knees, and ankles would do most of the work. If we’re lacking flexibility in any of those key areas, the
Narrow Grip Overhead Squats Read More »
Some different stuff today. Keep the chest up and push the knee out to the side on the cossack squat – open those hips! Make sure elbows are locked on the OH lunges, no cheating!
No cleans or jerks today, but still check out this article from Catalyst Athletics about the difference between the clean rack position and the jerk rack position: THE CLEAN AND JERK RACK POSITIONS MAYBE YOU’LL LEARN SOMETHING!!
Clean rack versus jerk rack Read More »
We’re switching gears from hang snatches to hang snatch high pulls. The bar still starts in the hang (mid-thigh or just above), but instead of popping the hips and pulling underneath, we’re going to focus just on the 2nd pull. Explosively extend the hips and make sure to make contact with the bar. Remember, the
Hang Snatch High Pull Read More »
Deadlifts and sprints today. Simple, powerful, and explosive. Make sure you sufficiently stretch your calves in order to avoid pulling a Julie Foucher.
Deadlifts and Sprints Read More »
I’m away again so Gord will be there to watch over you guys. Lot and lots of work on deck so eat a big breakfast and come ready to work!
HP Sunday with another special guest coach! Read More »
Today’s workout features some unilateral (or one-sided) work. Doing single arm or leg movements helps address strength or postural asymmetries, develop balance, and improve stability. You might find that you’re not quite as strong doing a one-arm KB as you are with a barbell. Strive for excellent form and full ROM (range of motion). Good
