Pulling under the bar and getting the elbows around the bar is key to making the squat clean.
WOD
Max rounds in 15 min:
115# Squat Clean and Jerk, 12 reps
200m run
Contact
- aaron@crossfitwestknox.com
Helpful Links
Sweaty Bands
CrossFit News
- CrossFit Journal
West Knox
Operation Phoenix
- Operation Phoenix
« Sunday 5/24/2009 | Main | Tuesday 5/26/2009 »
May 24, 2009
TrackBack
TrackBack URL for this entry:
http://www.typepad.com/services/trackback/6a00e553e670c1883301156f7e3834970c
Listed below are links to weblogs that reference Monday 5/25/2009:
Comments
You can follow this conversation by subscribing to the comment feed for this post.
Verify your Comment
Previewing your Comment
This is only a preview. Your comment has not yet been posted.
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment
As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.
Having trouble reading this image? View an alternate.
July 2010
Friends of West Knox
World Class Fitness in 100 Words
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Shouldn't you be at full extension(aka triple extension) before the pull of your elbows(aka 2nd pull)....once the arms bend, the momentum ends.
Posted by: Tyler | May 25, 2009 at 00:10
What I teach at my gym are three pulls. The first being the positioning pull. The second being the explosive jump to full extension, and the third (which the picture reflects) is the aggressive pull-under against the bar into the receiving position. With squat cleans I don't like a lot of elevation on the bar, just enough to get under it.
Posted by: aaron betts | May 25, 2009 at 10:02