Hang Squat Snatch 3-3-2-2-1-1-1
3 Rounds For Time:
10 Hang Squat Snatch @ 50% 1RM
10 Muscle Ups
Movement Proficiency Test #3 from CrossFit East Sac on Vimeo.
The deadlift is another crucial movement in fitness training and in your daily life. Imagine for a second that you were unable to pick something up off the floor. Life would be quite difficult. We don’t want you to just be able to pick things up, we want you to be able to lift really heavy things, and we want you to do so safely.
When most people think about core strength, they think of doing crunches and holding planks. These exercises have little if anything to do with core strength. Really what we are talking about is mid-line stability, or your ability to turn your spine into a rigid structure that can transmit the force produced by the hips into the extremities. Mid-line stability is much more dependent on the strength of the spinal erectors than of the abdominals. The abdominals play a crucial role in creating intra-abdominal pressure and stabilizing the spine, but the muscles of the lower back are far more important for maintaining a rigid spinal position.
The ability to reach down to the floor, and keep proper spinal alignment while lifting heavy objects is a true indicator of ones mid-line stability or core strength. Gaining the ability to properly deadlift will save you from a lifetime of back problems.
Points of Performance:
Proper setup
Midsection remains neutral
Hips and shoulders rise together
Bar remains in contact with the legs throughout movement
Hips open and knees locked in finish position
Bar is lowered in the same fashion it is lifted
Setup:
Feet hip width
Weight in the heels
Lumbar curve locked in
Bar touching the shins
Arms Straight
Grip wide enough to allow knees to track straight
Setup, Sumo Deadlift:
All the same, except
Feet outside shoulder width
Grip inside the legs
Movement and Requirements:
Deadlift 3 reps @ BW/.75BW
Proper setup and finish
No bouncing, bar must start from a dead stop each rep, hence deadlift
All points of performance requirements are met
*Demonstration of Movement Proficiency test #2 @ 7:13
