#cfwl

#Repost @crossfit_weightlifting with @repostapp ・・・ Huge thanks to @theironvalkyrie for this cue. It's magic! For those of you who lose tension in the hole, this one is for you! We often hear powerlifters use the cue "spread the ground!" For me, this cue from Ingrid made much more sense to explain what we are going for. In the squat, it's super important to keep the glutes engaged. This cue has worked wonders for a bunch of my lifters and hopefully it will help you, too. Step 1: Set your feet by pressing your big toe into the ground. This will help keep your feet rooted throughout the whole foot. Step 2: Imagine pulling the heads of your femurs sideways out of your pelvis. If you do this correctly you should feel the side of your butt firing. Step 3: Initiate the squat by continuing to spread your hips sideways and sit straight down. If you are pulling sideways, your butt will automatically sit down and back. Remember we don't want to send our butt excessively back as we'll lose our upright torso. Step 4: Maintain tension all the way into the hole and accelerate back up. Give it a try. You should feel much more solid and will be recruiting more musculature... and hopefully move more weight! Any questions about this or mobility, ask away. We will try and address your questions as quickly as we can and/or feature them in future content! Cameo appearance by @jpbolwahnn visiting from @jpsironpalace on Kauai @rayregno #cfwl #crossfitweightlifting #squat #mobility @movementrx @mikeburgener

#Repost @crossfit_weightlifting with @repostapp ・・・ Viewer Request: How do I improve the Front Rack Position? Part 1 of 3 My first go-to when I’m struggling to get my elbows up is the lats. Here’s a simple one that requires very little equipment. Find a pole or wall. Grab up high and assume a very attractive pooping dog position. Totally sarcastic here. If you feel awkward, you’re doing it right! Take a BIG belly breath and continue breathing in to fill up your upper back. You’ll feel a nice stretch in the lat. Hold the breath for 6 seconds and exhale. As you exhale, try to round out your back even more. Repeat for 5-6 more breaths. To make it more intense, rotate your spine toward the arm you’re mobilizing and do another 3-5 more breaths. You should feel a noticeable difference in your ability to get your elbows up! Stay tuned for parts 2 and 3 Big thanks to @that1hombre for the content request. @annieyaniga I didn’t forget about your hip flexor pain question! Will post something soon! Like always, if you have any requests or questions, please send them our way. we are happy to help! #cfwl #crossfitweightlifting #frontrack #clean #front squat #mobility @movementrx @rayregno

#Repost @crossfit_weightlifting with @repostapp ・・・ Grip Width for the Clean Here at Mike's Gym and at the CrossFit Weightlifting Course, we teach gripping the bar a thumb and a knuckle's distance from the center knurling. If you're more flexible, you can grip two thumb's distance or even wider. A wider grip will allow for a faster turnover into the front rack position. A wider grip also facilitates more external rotation of the shoulder and gives us more access to the lats to support the bar in the rack position. If you tend to lose the bar forward from your upper back collapsing, a wider rack position may help. This may take a while to get comfortable, but give it a chance. The payoff down the road will be worth it. If you have mobility questions, hit us up and we'll do our best to answer and possibly feature your question on a future post. #clean #frontrack #mobility #cfwl #crossfitweightlifting @rayregno @mikeburgener @sassysageb

Slow progress is still progress. 140# Clean and Jerk, a 10# #pr! Still a long ways to go, but slowly getting there 😁 #instagramfitness #fitblr #crossfitblr #crossfitspo #cfwl #ryourogue #btwb #igfitness #girlswithmuscles #girlswholift #crossfit #olylifting #olympiclifting #fitness #fitspo #fireline_strong #crossfitchicks #crossfitjunkiesociety

#PR's for days! Finally got under a 95# snatch! Almost hit 100# too but didn't get under - transition to under the bar still needs some work. Super pumped though!!! 💪🏻💪🏻

Had such a fun time competing in the meet today, great people at that gym. #Repost @crossfit_weightlifting with @repostapp.
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Split snatch! This is a great tool for lifters who have mobility issues with keeping the torso vertical in the receiving position. By landing in a split, the lifter can keep the torso upright and still execute the snatch safely (the turnover also is faster). @childrenofthebeard @mikeburgener @joshuapeverett @brucebarbell @redstickcrossfit #crossfit #crossfitweightlifting #CFWL #splitsnatch #snatch #mobility