Nicole Capurso took me to my first weightlifting competition at Mckenna’s Gym in the middle of nowhere, Pennsylvania, this weekend. I told myself it couldn’t be worse than getting up and having to go through a beam routine, but then I ‘caught’ my final clean attempt like this…

Note: I use the term, “caught” loosely.

Static Shaping
3×0:40 On/0:20 off Arch Hold on Stomach holding PVC with your arms shoulder width apart

Skills and Drills
4×10 Arch to Hollow Swing on Bar, pausing between each swing
Really work on driving your armpits forward in the arch to snap you into position for the hollow.

3×30′ Arch to Hollow Roll Across Floor DEMO