Today’s post/link comes to us via 69kg American Open champion, Spencer Arnold (I really like saying that, and thinking of how much he looked like Christian Bale in “The Machinist“). Spencer discusses something that we talk about at every camp, leverage…
“Many lifters take their leverage away when they snatch or clean by transferring their knees under the bar too soon and getting their shoulders behind the bar too fast. You can watch this happen on video by watching a lifter’s knees. If they have completed a good first pull (post on this to come), then the lifter’s body angles will look like the picture above. With the bar at the top of their knees, their shoulders should be well in front of the bar and their shins vertical. Anyone watching the lift can see from this point if they are using their leverage well. Watch their knees. If they push their knees under the bar IMMEDIATELY after the bar passes their knees then they are taking away their leverage. The torso that is supposed to be acting as their long “see-saw” arm is now not so long anymore and their leverage is gone.”
Click here to read: Don’t Leave the Bar Naked.
Simple cue I use for beginners. Stay supermanned out over that bar. Stolen from Jon North who learned from Glen Pendlay.
Although it is a ways away, I was curious how (or if) your programming will change during the CrossFit Open? Will you be scheduling the WODs on certain days, or will you be leaving it up to us to pick and choose a day to do them on?
From what I remember, last year Friday was open WOD day, and there was always strength to do before you did the open WOD.
Awesome stuff, Rudy. And great job on the Outlaw Open!
Any more news on when you will have Outlaw Strength & Conditioning up and running?
Local meet this weekend so resting tomorrow.
Went for a PR Front Squat today and hit 355# for a 10# PR
Then 10×2 5″ Deficit Deadlift at 225.
Fuck! That’s me! I have Poor Leverage!!
Putting your shoulders further over the bar increases the moment about the hips. From a pure mechanical perspective what he does makes no sense and only increases how much force you need to lift.