captain crossfit burton lash
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Captain CrossFit Burton Lash. Core Lifts & Proper Technique. Why?. Having proper technique is vital to your lifting longevity Poor technique will lead to injuries Additionally, poor technique will hinder your progress towards achieving PRs (Personal Records) - PowerPoint PPT PresentationTRANSCRIPT
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Captain CrossFit
Burton LashCore Lifts&
Proper Technique
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WHY?
Having proper technique is vital to your lifting longevity
Poor technique will lead to injuries
Additionally, poor technique will hinder your progress towards achieving PRs (Personal Records)
These slides are just a taste of what lifts should resemble
Consult your trainer before trying any of these lifts
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Clean and Jerk and Snatch
Squat and Press
Deadlift
WHICH O F Y OU R L IFTS Y O U’L L SUCK AT
Suck Chart
Sna...
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Feet shoulder width apart
Hold deep breath for core stabilization
Push your butt back as you descend
Stop at 90°
Return to standing
SQUAT
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Similar to the Jerk but without the second dip
Holding the bar in the press position dip down, butt back
Explode up with the hips pressing the bar overhead
PUSH PRESS
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Pull Bar to slowly to knee
Explode hips as you shrug and pull the bar as high as possible to your throat
Drop underneath the bar, racking it on your shoulders in the Front Squat position
CLEAN
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Similar to the Snatch but with a wider grip
Pull slowly to the knees
After the knees explode the hips with a powerful shrug to bring the bar as close to your throat as possible
Drop underneath the bar, catching it overhead
SNATCH
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Used in conjunction with the clean
With the bar resting in the press stance (hands and feet about shoulder width apart) with the bar at your chest
Dip down, making sure your butt goes back (note: not a full squat)
Explode out of the dip
At the top of the explosion dip again throwing your back leg out, rotating that back foot inwards to lock the hip up
To reset, first move the front leg back half way, then the rear leg, so that they both meet in the middle
JERK
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Position yourself on the bar with your legs a bit wider than shoulder width apart
Arms should be gripping the bar coming down outside the knees
Alternate (over/under) grip for a more locked position
Butt goes back as you pull the bar to the knees
Once the bar passes the knees, hips come forward as you straighten out
DEADLIFT
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CON TACT US & HELPFUL IN FO R MATIO N
Captain Crossfit
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