Creating Set-up Rituals
When you set up on the bar for any lift, be it a snatch or back squat or shoulder press, the set-up should always look the same. In order to do so, you should create a ritual to that gets you in the right position. This is simply a mental checklist that becomes
habit.
For instance, this is how I set up for a snatch:
- Approach the bar
- Make sure feet are under hips
- Bar is in line with first metatarsal
- Bend knees with chest up to reinforce/remind myself of the power position
- Squat to the bar and place hands with index fingers at smooth ring.
- Chest up and over bar, lats engaged
For the back squat:
- Walk up to bar
- Grab bar with each hand at one thumbs width off the smooth
- Duck under bar and place bar on traps
- Stand
- Take two steps back and set feet outside of hips
It’s that easy and will only benefit your lifts, as an incorrect set-up will most likely result in a technically incorrect lift.
Need help with your set-up ritual? Ask any
coach!
HAPPY BIRTHDAY CAM BUDDE!
Workout of the Day
:05 (heats of 7, stagger start)
7 minute AMRAP
25 double unders
5 burpee bar muscle-ups (scale burpee pull-ups or 5 burpees + 5 banded pull-ups)
– rest 10 minutes
:22
7 minute AMRAP
15 calories – ski erg
7 Hang snatch RX+ 115/75; RX 95/55; Masters 55+ 75/45
:35
Midline:
3 sets of
:30 hollow hold
15 Abmat sit ups
:30 plank
:45
Mobility:
2 sets of
1:00 each side internal supine twist
1:00 each side twisted cross
Post your scores to the Whiteboard.