May 29, 2013

28
May

May 29, 2013

The Path of MOST Resistance

In the majority of our athletes, we’ve been repositioning or reminding you to load your body for the snatch by driving your butt and knees back, keeping your shins vertical in order to create a tightness your hamstrings. When setting up in the hang position, you should NOT be resting the bar on your thighs. Your body MUST be engaged.

In working with you, many have mentioned being uncomfortable or have stated that it’s a hard position for you to maintain. Even so, realize that it’s the correct position. Fight for it.

I came across the following photo and excellent explanation from Diane Fu of Fu Barbell . Pay close attention to the image and her text below.

diane fu

The body likes to follow the path of least resistance. Don’t believe me? Stand tall, keep your shins ram rod vertical and bend over by pushing your hips back like you are trying to touch a wall behind you. If you did this correctly, you should feel an overwhelming tightness, aka stretch, in your hamstrings. Now stay there. It gets expensive after a while doesn’t it? Imagine now if you had a barbell loaded with “insert BIG number here” and still had to maintain this position. Got the point?

The newer you are to loading systems of the body, the more difficult it will be to properly execute and maintain. The muscles simply haven’t spent enough time under tension and are consequently weak and fatigue easily.

This stretch you feel is the loading necessary to generate power for launching a heavy load high enough so you can elicit stealth like speed to get underneath the bar. And so as a new weightlifter, what do you do? You shift out early (rushing the bar) or you simply don’t shift back (not loading) because it makes the weight feel “heavier” and you “weaker”. The performing result is what I call a “standing straight jump” with the barbell.

Never fear. All this can be remedied. To remediate this takes time, a conscious effort to keep pushing back into tension, and lots of practice. One thing to help guide you along the way will be to remember that in weightlifting we actually want to follow the path of most resistance. For, like in life, the harder path traveled will often be the more rewarding path.

Workout of the Day:

Regional WOD #6
For time –
100 double-unders
50 Handstand  push-ups (hands within box that measures 34 inches wide by 24 inches deep)
40 toes to bar
30 shoulder to overhead 160/100
90-foot walking  lunge with weight in the front rack 160/100 (trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended.)

Midline – (IF YOU HAVE TIME)
3 x 10 good mornings

5 Responses

  1. Christina H

    Thank you, Wendy! This is helpful. This is my constant struggle, and this helps me wrap my head around the “why”.

  2. Amy

    I agree with Christina…this is a constant struggle. But keep reminding us. I will try to keep remembering. Love the details.

  3. So many birthdays today. Happy Birthday to Sue Clendening, Christina Horne and Eric Childs. If you weren’t there today 6:00am you missed the singing party!!