3 rounds for time of:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups

The First Pull

In the few months after having a kid, some form and technique issues popped up that I had not dealt with before.  One of the biggest to stick out was the fact that I was “shooting my hips” on the first pull of my clean and snatch.  I would watch video and gasp in shock at what my hips were doing behind my back…

For a great demonstration (and explanation of this) check out the video above from CrossFit Greenwood Village.  Specifically, watch at :56 seconds into the video for a demo of “shooting the hips.”  Do you do this?

After seeing a video of myself I started to focus on the first pull.  I moved incredibly slowly with the bar off the floor to make sure my hips and shoulders rose together.  It paid off, but only to a certain extent.

A week ago I was at a technique camp and a coach pointed out to me that my first pull was now too slow.  He cited the fact that while the first pull is methodical and controlled, it’s only as slow as what allows you to make your shoulders and hips rise together.  He went on to point out that the slower your first pull is, the greater change in acceleration you have to make at the point where you jump into the bar.  If you have more acceleration, or momentum, going into the launch point, it’s easier to put speed on the bar.

In class, the coaches often work a ton on the concept of knees back while the chest rises off the floor.  This cue is to dial in the hips and shoulders rising together.

Check out this article in TabataTimes on the first pull.  Specifically, watch the videos, they are helpful.

Do you see (or feel) your own movement in any of these videos?  Post to comments.