#gettechnical

Footwork Friday! Here's a piece to #GetTechnical on the split jerk! • If you're having trouble finding or training a proper split position, give your brain some physical targets to aim your feet at. Take this footwork box for example...The center line gives your feet a starting point for the dip and drive and the outside corners are the target for the landing position. • In the split jerk, here's what we need to shoot for: ✅Vertical front shin, bent back knee ✅Upright torso with shoulders directly above hips ✅Weight balanced 50/50 on both feet • Things to avoid: ❌Front knee pushing forward past the toes ❌A straight back leg ❌Leaning forward and "through" ❌Lunging down low • There are a lot of moving parts to the split jerk, but mastering the footwork and landing position is key -- all it takes is PRACTICE! • Message us to learn more about our Weightlifting programs in Tampa or visit our website! ----------------------------------------------- www.KeepPulling.com/TECHNIQUE #weightlifting #clean #jerk #snatch #olylifting #oly #powerlifting #cleanandjerk #lift #crossfit #tampa #tampabay #barbell #barbellclub #florida #usaw #usaweightlifting (at CrossFit 813)

Another Technique Tuesday breakdown: The Power Position • The objective from this position is to isolate the leg action of the top of extension. Any bend or hinge from the hip places the primary action in swinging the hip horizontally and forward instead of a more vertical leg action against the ground. • Finding a proper power position: ✅Torso upright and at attention ✅Slight bend in knees ✅Weight on heels • Things to avoid: ❌Bending over of any kind ❌Bar sliding down thighs ❌Weight forward on the foot • Watch this video breakdown for one of our remote lifters! #GetTechnical • Interested in remote training and coaching? Shoot us a message or visit our site to register! ----------------------------------------------- www.KeepPulling.com/REMOTE #weightlifting #clean #jerk #snatch #olylifting #oly #powerlifting #cleanandjerk #lift #crossfit #tampa #tampabay #florida #usaw #usaweightlifting (at CrossFit9)

Position is power in the Snatch and Clean, but let's talk about the jerk! A proper landing will ensure both stability and consistency. . When landing in the split jerk, we need to make sure: ✅Front shin is vertical ✅Back foot is up on the ball of the foot ✅Back knee is bent and *relatively* underneath the hip . Landing with a straight back leg can lead to: 🚫Pushing forward or chasing the lift 🚫Not physically dropping under the barbell 🚫Increased stress on the lower back . Find us in Ybor City at @keeppullingwlc and Westchase at @ternweightlifting! . #GetTechnical #Technique #Weightlifting #OlyLifting #KeepPulling (at Keep Pulling) https://www.instagram.com/p/BurROXigwZc/?utm_source=ig_tumblr_share&igshid=1q6m7yzncb6fu

#GetTechnical with standing up your Overhead Squat! . As we said similarly in our previous post on Attacking the Bottom Position, there is still work to be done after the barbell is received overhead. In the bottom of the squat, or receiving position, maintaining tension is the name of the game. . In this instance with one of our Remote Athletes, the momentary loss of tension in the bottom of the overhead squat disconnected the squat from the rest of the lift itself. Maintaining that tension through the receiving and stand-up portion of the lift will make sure that: . ✅The lifter remains balanced ✅The barbell is received with force and stability ✅Control over the barbell and body is maintained . If a lifter loses tension in the bottom position, it could cause: . 🚫Improper weight transfer 🚫Instability and/or loss of balance 🚫Losing connection and control over the barbell . CORRECTIVE DRILL: Snatch with paused catch + 3 second OHS . Pausing the lift in the catch position and then slowing down the descent of the OHS will force the lifter to maintain both tension and control over both their body and the barbell simultaneously! (at Keep Pulling) https://www.instagram.com/p/Bp2jlfdBgm-/?utm_source=ig_tumblr_share&igshid=1pf5jcrzg3n79

Bonus #GetTechnical Jerk Positioning video based on our submissions from last week! Try this drill if you or your lifter is having trouble with a straight back leg. . Bending the back knee will allow: ✅A stacked and vertical torso ✅A balanced catch position ✅Minimal pressure on the lower back . If a lifter continually has a locked back leg, it can cause: 🚫Jerks missed forward 🚫Too much weight on front foot 🚫Stress & discomfort in the lower back (at Keep Pulling) https://www.instagram.com/p/BpUuENUhg9L/?utm_source=ig_tumblr_share&igshid=1vi0g25in5s7q

The split jerk is arguably the most complicated of the three lifts although it moves the barbell shortest overall distance. As we’ve said in our previous #GetTechnical articles about the start position of the snatch and clean, the end of the lift hinges on the way we start. . In this case with one of our Remote Athletes, the jerk drive is pulled out of position as a result of the dip being too abrupt. While the Olympic lifts should always be explosive in nature, there are points where we must exercise and maintain control over the barbell and the dip and drive comes down to TEMPO! . When executing the dip and drive of the jerk, make sure to: ✅Set breath and strong rack position ✅Ease into the dip ✅Explode through the drive . When dipping too abruptly, the lifter could: 🚫Lose connection to the barbell (comes off the shoulders) 🚫Crash into the bottom of the dip 🚫Lose balance/get pulled forward . The dip should not be wild -- easy down, fast up! (at Keep Pulling) https://www.instagram.com/p/BotqLwRhkix/?utm_source=ig_tumblr_share&igshid=1ts5vbl8msnh6

When we train for Weightlifting, most of our coaching is centered around teaching, correcting, and reinforcing the proper bodily positions at the proper time. There is an old adage that says, “Position is power,” and that couldn’t ring more true for Weightlifting! . In this case with one of our Remote Athletes, the hang position is in question. As we’ve outlined in a previous article about defining our positions, the hang position requires: ✅Shoulders ahead of of the barbell (forward) ✅Vertical shins with knees slightly bent ✅Bodyweight trending to the HEELS-ish . Our lifter achieves this on the way up from the ground, but on the way back down to the hang, we must be careful to avoid: . 🚫Shoulders getting behind the barbell (backward) 🚫Shin angle with knees passing the toes 🚫Bodyweight trending forward on the foot . The more we can train the proper positions in every instance, the more a solid foundation can be constructed. Solid lifts boil down to consistency so remember, perfect practice makes perfect! #GetTechnical (at Keep Pulling) https://www.instagram.com/p/BobrvLvhLmr/?utm_source=ig_tumblr_share&igshid=tdlfoyk433oy

#GetTechnical with your block work! The purpose of using pulling blocks for the snatch or clean is to isolate the upper portion of the lift; the “second pull” or extension phase. . The athlete must start and remain over the barbell (meaning shoulders FORWARD of the barbell) as long as possible through this section of the lift. In this instance with one of our Remote Athletes, the body begins to move before the barbell does; both must move together as one. When pulling from blocks, try to: ✅Keep shoulders/chest over barbell as long as possible ✅Lock the knees and hip in place as long as possible ✅Drive legs downward through the ground . We tend to lose positions from the blocks when: 🚫Shoulders get behind the barbell 🚫Knees slide forward too early 🚫Attacking the barbell with the hips (at Keep Pulling) https://www.instagram.com/p/BoJliC3BCYF/?utm_source=ig_tumblr_share&igshid=5izjftdlcpvw