Thursday 12-1-16

4 Rounds (each for time)
Row 250 M
Run 200 M
Rest no more than 3 Min between rounds 

Then...

EMOM 10 MIN
5 PC & Jerks (135#/95#)

Hip extension... What is it? And why should you care about it?

The primary movers in the clean & jerk and snatch are the legs and hips.  These are also the strongest parts of our bodies as well! Recently I've been hearing athletes say they need to get better at "getting under the bar faster" on the OLY lifts.

While speed under the bar in the OLY lifts is important, usually after closer examination of the athletes lift, it's not getting under the bar that they need to work on, but instead more extension of the knees and hips to drive the bar higher, therefore giving the athlete more time to move their bodies under the bar.

The picture above shows an athlete who thought he needed work on "getting under the bar faster", but when looking at the video it's clear to see (top picture) that this athlete was leaving a ton of power on the table and missing hip and knee extension. After a few cues there was a noticeable difference in this athletes extension and drive, allowing him time to receive the bar in a better position.
So before you think about speed under the bar, look at hip extension first.