Workout: 3 rounds for time of:
10 Overhead Squats (135, 95)
Accessory: 4×20 Banded “Cable” Crunches
Balance and the Bar
Mike Burgener of CrossFit Weightlifting says the first place to clean up your technique is in the setup position — the athlete’s positioning before the bar even leaves the ground.
Check out your own feet next time you’re setting up for a lift — what does your positioning look like? Where is your weight resting? If your toes are coming up off the floor, chances are you’ll have a hard time getting your knees out of the bar path during the initial pull from the deck, and nobody enjoys bloody shins. Conversely, if you’re coming forward onto the balls of your feet, you’ll likely be yanked forward during the initial pull and have a pretty difficult time correcting your balance in the later stages of the lift.
Coach Burgener instructs his athletes to center their weight in the middle of the foot during the setup and through the initial pull. Once the bar has reached the knees, the weight is balanced from the middle of the foot to just slightly back of the midfoot, creating a solid balance at the hang position that would prevent the athlete from being pulled or pushed forward or back.
According to Coach Burgener, 90% of all missed lifts are attributed to the feet, rather than something like an early pull. So, next time you’re struggling to make a lift, don’t wish for more strength. Instead, take a breath, step up to your bar, get positioned, and look at your feet.
Read more here.
Shown above, Daisy May demonstrates a solid setup position for the snatch, resting her weight firmly mid-foot.
(Photo credit: Lincoln Brigham)