Many people have a hard time figuring out how to execute a proper lift. And it is easy to see why. When you have to think about dozens of things that need to be executed perfectly in about two seconds, it is easy for your mind to go crazy. Many athletes who claim to know how to properly lift weights also make some serious mistakes. Let’s go over each segment and revise.
We will start with the one fundamental part of the exercise routine many overlook. Besides focusing on position and grip, athletes fail to devote enough attention to the most important thing – the stance. That’s why you have to sort out your feet. There are only two positions your feet need to take. The first one is jumping/pulling position (snatch, clean, press, deadlift) and the second one is landing/receiving/squat position (front squat, back squat, OHS). It doesn’t matter whether you are doing metcon or aiming at a one rep maximum lift, you need to have your feet start and finish in the same place every single time.
Another important thing here is that you need to jump hard, not high. In the start position, the weight needs to be mid-foot and as you are lifting the barbell, it needs to be transferred to the heel. Drive the weight through to the heel, jump and land! Make the best possible use of the ground you can because the ground is your best friend. Be aware that you need to have a good pair of weightlifting shoes if you want to hit those weights hard and start owning the whole weightlifting exercise. You don’t want your shoe sole to tear when you land.
We’ll continue with the hook grip. Even though many consider this to be common knowledge, we have to emphasize that you always have to use the hook grip! Average lifters may not be aware of the hook grip but if you’re into CrossFit weightlifting, you have to use it. The hook grip is there to stop the barbell from turning while gripped in the hands. If your body realizes that the grip you are using is too weak for the weight being lifted, your muscles will disobey so that you don’t get hurt. That’s why you need to know how to do it properly.
Firstly, wrap your thumb around the bar. When you do that, grab your thumb with your first two fingers and pull it further around the bar. If you find this to be too difficult you can tape your thumbs. Use an elastic tape in order to create some space for your joints to move. On top of that, the tape will sometimes have a bit more friction against the bar which will make your grip feel more secure. Do not just squeeze your thumb between your fingers and the bar! Wrap your thumb around the bar and then lock it in with your fingers.
Last but not least, let’s talk about the position. We’ll use 3-position snatches as an example. A 3-position snatch can include various different positions. However, this time we’ll use the most common 3-position complex: high hang snatch, snatch from above the knee and snatch from the floor.