CrossFit Discussion Board  

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

Starting For newcomers to the CrossFit methodology

Reply
 
Thread Tools
Old 07-12-2005, 04:34 PM   #11
Lincoln Brigham
Member Lincoln Brigham is offline
 
Lincoln Brigham's Avatar
 
Profile:
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
Like in your avatar right there; if you had to bail from that point, you would drop/roll (say) the left arm down and away from your body while keeping the right arm straight to help guide the bar away. Is this correct?

No. That's a good way to hurt one or both shoulders.

I keep BOTH elbows locked simultaneously as long as possible, regardless of whether I'm going to lose the lift in front or behind.

Take a broomstick in your hands, same grip as used for the snatch or overhead squat. If you can't keep both elbows locked and rotate the bar behind you - called a "dislocate" - then either the grip is too narrow or the shoulders are too tight. Note that I'm 6'1" and my grip is nearly collar-to-collar. Veronica is much shorter and I think her grip is much closer to the rings (on a competition bar.) YMMV

Go to Benn's Weightlifting Movies. Watch Colin Ito's 135kg snatch attempt, Donald Shankle's first attempt snatch and Joshua Squyres second snatch attempt. Note that they do not roll one shoulder first, then the other. They remain symmetrical. In Colin's case, he never gets the bar high enough to fully lock his elbows. Even so, he keeps them as stiff as he can until he lets go of the bar. If he hadn't kept his arms stiff, the bar would hit have hit him in the back. If he had rolled one shoulder first then the other, he would have instantly doubled the load on one shoulder and could have seriously hurt himself. But Colin has missed hundreds of lifts like that and because he knows how to dump a bad lift he has never had a serious injury losing a lift.

Also watch David "Chip" Kent's last clean & jerk attempt. Note how when the jerk drifts too far forward to save, he keeps his elbows locked and his hands on the bar in order to keep the bar at a safe distance. Perfect example of how to miss a jerk forward safely.

Tim Rabas shows perfect technique how to miss a clean on his last clean & jerk.
  Reply With Quote
Old 07-12-2005, 04:43 PM   #12
Lincoln Brigham
Member Lincoln Brigham is offline
 
Lincoln Brigham's Avatar
 
Profile:
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
I should mention that if you are going to lose a jerk or a military press BEHIND you, you do not do a shoulder dislocate. You simply step out from under the bar and let the bar fall behind you. Go to the women's competition and see Erin Okonek's last clean & jerk. http://ecsc.uoregon.edu/~benn/movies...konek115-2.mov
  Reply With Quote
Old 07-13-2005, 04:59 AM   #13
Chris Melanson
Member Chris Melanson is offline
 
Profile:
Join Date: Mar 2005
Location: Ottawa  Ontario
Posts: 27
Thanks again Lincoln - I understand now.

I have an old bar at home, I think this week-end I will work on my bails.

Darn - I mean YEA! Snatches t'day!
  Reply With Quote
Old 07-13-2005, 07:30 AM   #14
Patrick Kennedy
Member Patrick Kennedy is offline
 
Patrick Kennedy's Avatar
 
Profile:
Join Date: Nov 2004
Location: Hartford  CT
Posts: 68
Lincoln,

Thanks for the link. Great videos.

Pat
  Reply With Quote
Old 07-17-2005, 07:08 PM   #15
Brad Smith
Member Brad Smith is offline
 
Profile:
Join Date: Nov 2007
Location: San Marcos  Texas
Posts: 43
I work at a university and wanted to learn a little about oly lifts because I was concerned about just guessing about correct form so I got in touch with the Athletics Dept Strength Coach. I knew him already but had never asked for his assistance. Just like as has been mentioned here several times, he had a stack of bamboo canes that he started everyone he trained with. Except for me, these were all student-athletes who had probably already gotten some training in HS.

I let him off the hook too soon and didn't get enough of his help - I think he may be gone now - but I wanted to add support to the suggestion of starting off with a broom stick to practice form and bailouts.

Brad
  Reply With Quote
Old 07-18-2005, 05:14 PM   #16
John S. Powell
Member John S. Powell is offline
 
Profile:
Join Date: Feb 2005
Location: New Haven  CT
Posts: 89
Just to illustrate the point (Warning: slightly graphic, in a painful sort of way):

http://www.t-nation.com/forum_images...ing_injury.jpg

World Championships, lost a snatch and tried to hang on. Goes to show that even experienced lifters can mess themselves up; start light.
  Reply With Quote
Old 07-18-2005, 07:03 PM   #17
Veronica Carpenter
Affiliate Veronica Carpenter is offline
 
Veronica Carpenter's Avatar
 
Profile:
Join Date: Feb 2005
Location: Oroville  CA
Posts: 2,709
Oh man, John, don't scare the newbies away! :uhoh:
  Reply With Quote
Old 07-18-2005, 08:44 PM   #18
John S. Powell
Member John S. Powell is offline
 
Profile:
Join Date: Feb 2005
Location: New Haven  CT
Posts: 89
well, it WAS a 350 lb. snatch, i believe
  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


All times are GMT -7. The time now is 06:47 AM.


CrossFit is a registered trademark of CrossFit Inc.