CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 04-22-2010, 05:58 AM   #1
Lawrence "Bo" Boland III
Member Lawrence "Bo" Boland III is offline
 
Lawrence "Bo" Boland III's Avatar
 
Profile:
Join Date: Feb 2009
Location: Fairfax  VA
Posts: 1,645
Traps not firing during triple extension?

So, over the weekend I attended a CF Level 1 cert. It was very informative, and a great experience.

In the past, I have not focused on Olympic Lifts at all. I've always been plagued by a horrible front rack position, and just never got excited about doing them. Over the weekend, while going over (and over and over) the medball clean and the snatch, I realized that it was very awkward and almost difficult to get myself to shrug during the pull.

I've heard of glutes not firing. Ever hear of traps not firing?

I'm going to add some pulls to my warmup. I was just curious.
__________________
30/m/5'9"/175-ish lbs Workout Log
  Reply With Quote
Old 04-22-2010, 06:10 AM   #2
Brian Degenaro
Member Brian Degenaro is offline
 
Brian Degenaro's Avatar
 
Profile:
Join Date: May 2006
Location: baldwin  ny
Posts: 1,039
Re: Traps not firing during triple extension?

Shrug in what sense, to raise the bar or to pull yourself under? You may be confused as to what your traps are supposed to be doing.

A video would be easiest to determine if you truly are using your traps in the Olympic lifts.
__________________
There is no substitute for strength, and no excuse for the lack of it.
  Reply With Quote
Old 04-22-2010, 06:24 AM   #3
John C Corona
Member John C Corona is offline
 
John C Corona's Avatar
 
Profile:
Join Date: Feb 2009
Location: Palm Bay  FL
Posts: 730
Re: Traps not firing during triple extension?

Congrats on your cert. Traps not firing is common, as people want to pull too soon. It is also the very last thing you do (and VERY VERY quick) before you begin dropping down, so it gets skipped. Just stand as tall as you can, including the shrug, before you drop. Burgener warmup is a must. You could even add clean pulls to your workouts. Do a few clean pulls, then a few cleans, clean pulls, then more cleans till it's second nature. You can also do "high" hang cleans from the pockets with very little dip, just the shrug-drop part of the sequence.

Also, it kinda clicked for me when trying to flip tires because that extra shrug was needed so I didn't have to rest the tire on my upper thigh. I could just treat it like a clean with a huge shrug, and quick drop underneath it. Of course the tire is the right weight that this works out.
__________________
37/M/5'10"/170.
  Reply With Quote
Old 04-22-2010, 06:25 AM   #4
Lawrence "Bo" Boland III
Member Lawrence "Bo" Boland III is offline
 
Lawrence "Bo" Boland III's Avatar
 
Profile:
Join Date: Feb 2009
Location: Fairfax  VA
Posts: 1,645
Re: Traps not firing during triple extension?

Shrug as in this picture: http://www.crossfit.com/mt-archive2/...sionClean.html (WFS). Her shoulders are not neutral, she is shrugging upward at the peak of triple extension.
__________________
30/m/5'9"/175-ish lbs Workout Log
  Reply With Quote
Old 04-22-2010, 06:47 AM   #5
Brian Degenaro
Member Brian Degenaro is offline
 
Brian Degenaro's Avatar
 
Profile:
Join Date: May 2006
Location: baldwin  ny
Posts: 1,039
Re: Traps not firing during triple extension?

The problem is, from my understanding from all the coaches I know and what I see in really good lifters, is at triple extension ... the shoulders are down. You shrug under the bar as opposed to shrugging the bar up (some call this overpulling).

I can cite dozens of photos depicting the opposite of what is on the CF page a few cycles ago (all WFS):

http://www.owresource.com/lifts/snatch.jpg
http://www.owresource.com/multimedia...hev03clean.jpg
http://www.flickr.com/photos/3831368...7603648966032/
http://www.mikesgym.org/wod/images/l...nee%20bend.jpg (note the shrug under)

http://www.blurb.com/books/208798 (And page 86 of the photo album)

The shrug brings you under the bar and it is a quick and violent shrug, not prolonged.
__________________
There is no substitute for strength, and no excuse for the lack of it.
  Reply With Quote
Old 04-22-2010, 09:59 AM   #6
Graeme Howland
Member Graeme Howland is offline
 
Profile:
Join Date: Sep 2008
Location: Prince George  BC
Posts: 422
Re: Traps not firing during triple extension?

I'm with Brian, you don't want to be shrugging up at full extension like that, you want to be pulling yourself under the bar. From my experience, if you over-emphasize a shrug (shrugging up) it makes you stiff and slow to get under the bar. Look at the links Brian posted and watch videos of world class lifters. Watch Pat Mendes clean 230kg in the thread I posted last night, shoulders/traps do not go up into the ears at the end of their pull.
  Reply With Quote
Old 04-22-2010, 11:35 AM   #7
John C Corona
Member John C Corona is offline
 
John C Corona's Avatar
 
Profile:
Join Date: Feb 2009
Location: Palm Bay  FL
Posts: 730
Re: Traps not firing during triple extension?

I remember reading 'performance-menu' about this "not-so" shrug but didn't get it until seeing that picture from Mike's gym. You are actually shrugging on the way down. Nice. It's hard to tell from watching videos because they are so fast at the transition point, it just always looked like they were shrugging. Though I've been able to tell from doing it that the shrug at the top slows you down, I just don't over emphasize it. But we're force fed this shrug by crossfit standards. Then movements like clean pulls or the burg warmup just confuse the situation by including the shrug at the top. Oh well, thanks for shedding light Brian.
__________________
37/M/5'10"/170.
  Reply With Quote
Old 04-22-2010, 11:41 AM   #8
Brian Degenaro
Member Brian Degenaro is offline
 
Brian Degenaro's Avatar
 
Profile:
Join Date: May 2006
Location: baldwin  ny
Posts: 1,039
Re: Traps not firing during triple extension?

Just don't focus on shrugging at the top of a pull, your shoulders will raise just from momentum. I remember Sage making a post on her blog or on the Invictus site clearing up some things with the Burg warmup.

I've also heard that in a "proper" clean/snatch pull the feet come back down to the ground with the shrug. I may have read this from one of the articles written by Andrew Charniga, this was months ago.
__________________
There is no substitute for strength, and no excuse for the lack of it.
  Reply With Quote
Old 04-22-2010, 11:44 AM   #9
Mike Mallory
Member Mike Mallory is offline
 
Mike Mallory's Avatar
 
Profile:
Join Date: Nov 2008
Location: Denver  CO
Posts: 694
Re: Traps not firing during triple extension?

you just need to learn the movement...........its not as though they don't fire, otherwise you wouldnt be able to raise your shoulder up, or pick up the weight in the first place.
__________________
Foam rollers suck!
  Reply With Quote
Old 04-23-2010, 12:19 PM   #10
Andrew Breyer
Member Andrew Breyer is offline
 
Andrew Breyer's Avatar
 
Profile:
Join Date: Sep 2007
Location: Collegeville  MN
Posts: 578
Re: Traps not firing during triple extension?

Quote:
Originally Posted by Brian Degenaro View Post
The problem is, from my understanding from all the coaches I know and what I see in really good lifters, is at triple extension ... the shoulders are down. You shrug under the bar as opposed to shrugging the bar up (some call this overpulling).

I can cite dozens of photos depicting the opposite of what is on the CF page a few cycles ago (all WFS):

http://www.owresource.com/lifts/snatch.jpg
http://www.owresource.com/multimedia...hev03clean.jpg
http://www.flickr.com/photos/3831368...7603648966032/
http://www.mikesgym.org/wod/images/l...nee%20bend.jpg (note the shrug under)

http://www.blurb.com/books/208798 (And page 86 of the photo album)

The shrug brings you under the bar and it is a quick and violent shrug, not prolonged.
Awesome pics!
__________________
My training journal:
http://icemantraining.blogspot.com/ (WFS)
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Sore traps after doing Barbara... Aaron Davis Exercises 2 01-30-2009 05:30 PM
Hip extension/back extension question Bob Pratt Exercises 7 04-19-2008 06:33 AM
Triple Extension and Bicycle Racing Aaron Trent Exercises 1 02-07-2008 01:23 PM
Tight Traps Nick Gagnon Injuries 2 11-22-2007 07:26 PM


All times are GMT -7. The time now is 06:33 PM.


CrossFit is a registered trademark of CrossFit Inc.