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Captain CrossFit Burton Lash

Captain CrossFit Burton Lash. Core Lifts & Proper Technique. Why?. Having proper technique is vital to your lifting longevity Poor technique will lead to injuries Additionally, poor technique will hinder your progress towards achieving PRs (Personal Records)

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Captain CrossFit Burton Lash

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  1. Captain CrossFit Burton Lash Core Lifts & Proper Technique

  2. Why? • Having proper technique is vital to your lifting longevity • Poor technique will lead to injuries • Additionally, poor technique will hinder your progress towards achieving PRs (Personal Records) • These slides are just a taste of what lifts should resemble • Consult your trainer before trying any of these lifts

  3. Which of your lifts you’ll suck at

  4. Squat • Feet shoulder width apart • Hold deep breath for core stabilization • Push your butt back as you descend • Stop at 90° • Return to standing

  5. Push Press • Similar to the Jerk but without the second dip • Holding the bar in the press position dip down, butt back • Explode up with the hips pressing the bar overhead

  6. Clean • Pull Bar to slowly to knee • Explode hips as you shrug and pull the bar as high as possible to your throat • Drop underneath the bar, racking it on your shoulders in the Front Squat position

  7. Snatch • Similar to the Snatch but with a wider grip • Pull slowly to the knees • After the knees explode the hips with a powerful shrug to bring the bar as close to your throat as possible • Drop underneath the bar, catching it overhead

  8. Jerk • Used in conjunction with the clean • With the bar resting in the press stance (hands and feet about shoulder width apart) with the bar at your chest • Dip down, making sure your butt goes back (note: not a full squat) • Explode out of the dip • At the top of the explosion dip again throwing your back leg out, rotating that back foot inwards to lock the hip up • To reset, first move the front leg back half way, then the rear leg, so that they both meet in the middle

  9. Deadlift • Position yourself on the bar with your legs a bit wider than shoulder width apart • Arms should be gripping the bar coming down outside the knees • Alternate (over/under) grip for a more locked position • Butt goes back as you pull the bar to the knees • Once the bar passes the knees, hips come forward as you straighten out

  10. Contact us & helpful information • Captain Crossfit • Good Training Information • More Good Training Information

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