Get It Up, Just Don’t Use Your Arms

Front Squat
Working Max (WM) = Previous WM +10lb
5 @ 65% WM
5 @ 75% WM
5+ @ 85% WM

3 Rounds For Time:
15 Goblet Squats 53/35
5 Each Arm KB Thruster 53/35
5 Each Arm KB Snatch 53/35
15 GHD Sit Ups

This image was created from a video which was recorded at 30 frames per second.  There are 8 images in the sequence and they are all exactly 5 frames or 1/6th of a second apart in the video.

Although this is not what I would consider a perfect clean, it is pretty good for visualization purposes. 

Note how close the bar is kept to the body.  It touches the legs all the way up, hits the pockets, and stays within 2 inches of the torso as the body is pulled back under it.  This is crucial for power in big lifts and for effeciency in lighter/high rep situations.  Bar away from the body = slow and weak.

Out of 8 frames in the sequence, the elbows are only bent on the last 2.  You have heard us preach about this 1000 times over, so I will just say this, "Use your big strong ass, not your tiny weak little arms."

Look at the progressive accelleration of the bar.  The bar barely moves in the first frame and moves progressivley further each frame (remember the frames are all equal in real time.)  The point here is, don't try and rip the bar off the floor.  Start the lift slow and progressively accererate the tempo to a pinnicle at the top of the movement.  Ripping the bar off the floor will put you out of position, it will cause the bar to drift out away from the body, and it will encourage you to committ the mortal sin of weightlifting… the early arm pull.  Instead, try to lift the bar nice and slowly into the mid-thighs then jump for your freaking life.  Try to get an exaggerated full hip extension (finish position) before firing the shoulders and arms to pull yourself back under the bar.

My only other advice today is to just stare into the animation for a long time and try to soak up what is happening.  Visulazation is a key component to learning complex movements.  Try to imagine what it would feel like to perform this movement correctly.  Then go get your broomstick and practice the Burgener Warmup for 10-15 minutes.