One of the most common flaws in cleans is the bar crash. BRUTE OLY coach Jeff Wittmer breaks down “the crash” and gives a few tips and drills on how to improve your clean. Sign up for BRUTE OLY to receive tips like this weekly.
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Spend too much time at the gym? Compromising other aspects of your fitness because you “don’t have enough time.” BRUTE coach Adrian Conway breaks down how to get more work done in your workout, faster.
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Strength, balance, flexibility, and coordination are all factors that come into play when preforming a pistol. This unilateral movement allows us to identify any sort of dissimilarities among our right and left sides. This week we bring you a couple drills to improve your pistol and structural balance.
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This weeks big tip breaks down local muscle endurance and how we at BRUTE like to incorporate it into our training to increase our athletes threshold. Jake Hutton breaks down an example similar to what you may receive on our programming.
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This week we show you a few drills that we like to include in our warm ups in order to maintain and improve groin health. Give it a shot!
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This week we bring you a drill that will force you to engage your scapula and remain upright as you descend for an overhead squat. Give it a shot!
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This week we bring you a reactive neuromuscular training drill that we use to mimic the more commonly heard “push your knees out” cue. This type of drill offers immediate feedback for the athlete as they descend into a squat and allows them to continually track their knees over their toes thereby producing the least internal load on the passive knee structures.
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“Son, there will come a moment in your life when you are hanging from a cliff in the middle of a sword fight. If you cannot quickly pull yourself up from the ledge, your enemy will chop your fingers off in one swift motion, and you will fall to your death on the rocks below.”
With that, he laid down a single sheet of paper with this pull-up program. He said,” If this doesn’t work, nothing will.”
*This program has a couple main focuses: 1. Get stronger in your pull-up, and hopefully for many of you, get you doing a full, strict pull-up. 2. Strengthen your entire back. We would usually super set each of these with different pressing movements, and that will be the topic of a future post.
WEEK 1
MONDAY
4×6 Chin-up: AHAP (As heavy as possible), 4 count down
2a. 3×6 DB Row: 27.5% Bench 1RM
2b. 3×20 Band Pull Aparts
3a. 3×10 Cuban Press
3b. 3×8-12 Barbell Curl: AHAP, 4 count down*
*If you barely get 8, go down in weight. If you get 12 easily, go up in weight. The focus should be on the eccentric (down) portion of the lift. Keep the elbows tucked and by your side, controlling the motion for a full 4 sec.
THURSDAY
1. 4×5 Pendlay Row*
3×15 Unbroken Strict Pull-ups**
3a. 3×15 Supine Pull-ups
3b. 3×10 3-way raise
*Be as explosive as possible on the way up to your chest and control down slowly. Reset every rep.
**The vast majority of people will not be able to do this unassisted. We expect you to use enough band tension as well as a spotter if necessary to complete all reps with full range of motion.
WEEK 2
MONDAY
4×6 Chin-up: AHAP, 4 count down
2a. 3×6 DB Row 30% Bench 1RM
2b. 3×15 Banded Face Pulls
3a. 3×10 External Rotations off of the Knee
3b. 3×8-12 Hammer Curls: AHAP
THURSDAY
1a. 4×5 Pendlay Row*
3×15 Unbroken Strict Pull-ups**
3a. 3×15 Supine Pull-ups
3b. 3×10 Shoulder Shocker
WEEK 3
MONDAY
Chin Ups: 10-8-6-4-4 AHAP
2. 3×6 Bent Over Row (4X2 Tempo – 4 Count down, explode up, 2 second hold at the sternum)
3a. 3×6 each YTW on Rings, TRX, or on incline bench with light DBs
3b. 3×8-12 Reverse Curl w/ 4 count down
THURSDAY
1a. 5×3 Pendlay Row*
3×10 Strict Pull-ups/Followed by 10 Kipping Pullups **
3a. 3×15 Ring Rows
3b. 3×10 Facepulls
WEEK 4
MONDAY
Chin Ups: 6-4-3-2-1-6 AHAP
2a. 3×8 Bent Over Row
2b. 3×10 Lat-Pullovers
3a.. 3×6 each YTW on Rings, TRX, or on incline bench with light DBs
3b. 3×8-12 each Alternating DB Curl
THURSDAY
1a. 5×3 Pendlay Row*
3×10 Strict Pull-ups/Followed by 10 Kipping Pullups **
3a. 3×15 Ring Rows
3b. 3×10 Shoulder Shockers
WEEK 5
MONDAY
Chin Ups: 5×3 AHAP
3×5 DB Row Heavy as Shit
3x: Max Effort Chest to Ring/Bar Hold* w/ 1 min rest between sets.
*Perform a single Ring Row or Supine Pullup and hold at the top. Hold there for as long as you possibly can. Hold on until your elbow extends (opens up) past 90 degrees.
This is our version of a “seminar.” It’s an all-inclusive athlete experience where attendees will spend a weekend learning, training, and living alongside other remarkable athletes and the esteemed brUTE coaching staff, all while enjoying the beautiful surroundings of Lake Tahoe.Over the course of two days, attendees will receive hands-on coaching and guidance directly from members of the brUTE coaching staff, including: Chris Hinshaw, Matt Bruce, Nick Sorrel, Sean Pastuch, and Mike Cazayoux. Attendees will also have the opportunity to train alongside prominent brUTE athletes Tommy Hackenbruck, Adrian Conway, Jacob Hutton, and Brooke Ence, only two weeks removed from their appearances at the 2015 Crossfit™ Games.
At the end of each training day, which will be spent at different gyms and locations around Lake Tahoe, attendees will return to a beautiful lakeside home to relax, take in the scenery, and enjoy a home-cooked meal, specially prepared to meet each athlete’s individual dietary needs by head brUTE nutritionist, Krissy Mae Cagney.
The 2015 brUTE Athlete Retreat is the perfect opportunity to get a head start on the 2016 Crossfit™ season. Learn from the best while you live with the best in one of the most beautiful places on Earth.
The house you will be staying at is in South Lake Tahoe. Here it is. https://www.airbnb.com/rooms/4642888
Saturday, August 8th | South Tahoe CrossFit
Intro – 8-8:15 am
Mobility with Sean (Active Life RX) – 8:15-9:45
(5-10 min break)
| 2A. Gymnastics with Nick Sorrel | 2B. WL with Matt Bruce | |
| 1st Group | 9:50-11:20 | 9:50-11:20 |
| 2nd Group | 11:30-1:00 PM | 11:30-1:00 PM |
*After mobility the participants will be divided into two groups, A & B. Group A will start with Nick, Group B will start with Matt, and switch after 90 mins.
(5-10 min break)
Metcon with Tommy Hackenbruck, Michael Cazayoux and Jacob Hutton – 1:10-2:00 PM
Classic CF WOD (couplet or triplet) preceded by warm-up, pacing and strategy considerations.
The reward after the run.
DAY TWO
Sunday, August 9th | CrossFit Avalanche
(5-10 min break)
| 2. | 2A. Gymnastics with Nick Sorrel | 2B. WL with Matt Bruce |
| 1st Group | 9:40-11:10 | 9:40-11:10 |
| 2nd Group | 11:20-12:50 PM | 11:20-12:50 PM |
*Groups A & B will switch starting locations today. Group A from yesterday will now start with Matt, and Group B from yesterday will start with Nick.
LUNCH (1:00-2:00 PM)
*Krissy can give a brief, 30 minute Performance Nutrition lecture during this time.
3. Endurance with Chris + Metcon – 2:15-4:00 PM
Concluding remarks – 4:30-5:00 PM
Post-seminar paddleboarding, beach time, BBQ (?) at Kings Beach or Carnelian Bay. Coaches, athletes and guests staying at the brUTE lodge have the option of staying for the duration of the post-seminar activities, or heading back to the house for dinner and free-time.
Nice way to end the weekend.
In discussing the key technical elements to making a successful snatch or clean, the first pull is rarely considered. That is understandable, as lifts are not made at the beginning of the pull. However, they can certainly be lost because of mistakes within the first four inches of bar movement.
For the purpose of this discussion, the first pull will be defined as the act of taking the barbell from the platform to the knees. The sole purpose of the first pull, obviously, is to put the lifter in the best position possible to enter the next phase of the lift. At this point, poor bar position, poor body leverages or positioning, or lack of bar speed can all doom the lift to failure.
To begin, an appropriate yet comfortable foot stance is necessary. Individual variations apply, but it is generally thought that a shoulder width foot spacing, with the toes pointed slightly outward, is ideal. The extremes would be the “frog” style, in which the heels are touching and the feet are at ninety degrees to one another, and wide spacing approaching a powerlifting squat stance with the feet directed straight ahead. Lifters that emphasize their legs in the first pull tend to use a narrower stance as that would allow the hips to get lower. Likewise, a wider stance puts more emphasis on the lower back and hips, as the hips will be higher at the start of the pull—especially in the snatch.
The bar should be roughly over the distal third of the metatarsals (the long bones in the foot) and this depends on ankle flexibility and the starting position of the hips. Ideally, the bar should be kept close to the body throughout the pull. A bar placed too far in front of the feet puts the lifter at a mechanical disadvantage in terms of being able to get the bar to the proper position for the next phase of the lift. Likewise, bar placement too close to the legs will result in hitting the shins. A look at video or pictures of competitive weightlifters will reveal bloody shins, scrapes from one to three inches, or tape placed over the abrasions to prevent blood from getting on the bar. Grazing the shins could send the bar forward and out of position or slow down the elevation of the barbell.
The next factor in the start of the pull is the position of the hips. If the hips are too high, the shoulders are too far in front of the bar and excessive stress is placed on the lower back as increased extension will be required, from a biomechanical disadvantage, to get into position for the final pull. Starting with the hips too low inhibits the ability of the hips and lower back to contribute to the pull as the shoulders are directly over, or even behind, the bar.
Consider lifters with proportionately weak lower backs compared to their leg strength. These lifters will adopt a starting position which utilizes their strength: their legs. Their hips will be low from the start, which places more emphasis on the legs to elevate the bar. Likewise, lifters with comparatively stronger backs will start with their hips higher and use a lot of back, compared to their legs, in the pull. It’s not an absolute, but if you note lifters who are routinely pinned in the clean, you’ll find that most start their pulls with their hips relatively high.
So, unless you have some inherent biomechanical advantage or disadvantage (limb lengths/ratios and flexibility factor), you want your hips positioned so your thighs are approximately at a 30-45 degree angle with your shoulders about two to three inches over or in front of the bar. Of course, it will be apparent that the snatch, because of the wider grip, will necessitate a lower starting position than the clean. The lighter weight will make it easier to rely on the legs to get the bar started off the platform.
Once your starting position is set and solid, you’re ready to begin. Your bodyweight should be over the ball of your foot at the start and shift towards your heels by the time the bar gets to knee height. Just think about keeping your weight over the ball of the foot and this will naturally occur. Avoid starting on your heels, as this could direct the bar backwards. Throughout the first pull, as the bar moves from the platform to your knees, the angle of your torso remains constant. As your hips move upward, so should your shoulders, together. Think about it. As you extend (or straighten) the legs, the bar should move proportionately. Observe a lifter with weaker legs. The hips will “shoot” or come up while the legs straighten, but the shoulders will elevate only slightly. This now puts the shoulders too far over the bar, placing the lifter at a disadvantage for the next pull. Also, the leg extension is wasted, as bar elevation is not maximized. Yes, it is easier to straighten the legs without moving the bar, but we do not want to turn the first pull into a stiff-leg dead lift. Raising the hips is a common error seen in novice lifters.
The snatch and clean & jerk are known as the “quick” lifts. In order to successfully complete the lifts, significant bar speed must be achieved to allow the body to hit receiving positions under the bar. While there is no debate that the more speed on the bar at the finish of the pull, the better, there is some difference in opinion regarding the speed of the first pull. One school of thought is to “squeeze” the bar off the platform, to “build” speed throughout the entire pull. Another is that you want as much speed on the bar as possible. Watching elite weightlifters will demonstrate that both methods are utilized. The Bulgarians of the glory years were known for their speed and explosiveness. They almost uniformly “yanked” the bar off the platform.
It is fair to argue that it is easier to get an already moving object to move faster, up to a desired speed, than one that is static. For example, let’s say we are striving for a bar speed of 2m/second at the top of the pull, which is world class by the way. Which do you think would be easier, get the bar from a dead stop zero to two meters per second, or from one to two?
The bottom line is maintaining positions. It is of little benefit to explode the bar off the floor at the expense of raised hips, a rounded back, and bent arms. You want as much speed on the bar throughout the entire lift as possible, provided you maintain proper positions. Proper positioning of the body is critical.
It is always a good idea to video yourself and have a knowledgeable coach critique your form, short of actually having a coach with you during training. Studying yourself and correcting technique errors, even those that are minor, can add kilos to your lifts.
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