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Author: vaughnweightlifting

Posted on January 19, 2021

Overhead and Front Rack Mobility: Assignment

For assignment purposes, let’s first go back to the concept of “Ground Zero.” Is there anything you do on a daily basis outside of the…

Continue reading → Overhead and Front Rack Mobility: Assignment

Posted on January 18, 2021January 21, 2021

Overhead and Front Rack Mobility: Assessment

This will be your complete upper body mobility assessment that encompasses both the overhead and front rack positions. While the overhead position (for a snatch)…

Continue reading → Overhead and Front Rack Mobility: Assessment

Posted on November 19, 2020

Front Rack Position: End Ranges and Application

“Wrists back, elbows locked, shoulders down, bar in line with the back of the head.” These cues describe the recommended overhead position for supporting the…

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Posted on November 18, 2020November 19, 2020

Front Rack Position: Bar Placement and Elbow Positioning

When I take a beginner through a teaching progression for the clean, the first exercise in that sequence is what is known as a “Frankenstein…

Continue reading → Front Rack Position: Bar Placement and Elbow Positioning

Posted on November 17, 2020November 18, 2020

Front Rack Position: How To Hold The Bar

Another gold standard of the grip we are aiming for is keeping all fingers underneath the bar. At a minimum, the tips of your four…

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Posted on November 16, 2020November 17, 2020

Front Rack Position: Establishing Grip Width

For the front rack position (similar to the overhead position), we also want to use end ranges and skeletal structure to support load as opposed…

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Posted on October 22, 2020

Overhead Position: Application

Overhead position goals are the same as for your bottom position sculpture, and in the same order of priority. Our goal is to develop as…

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Posted on October 21, 2020October 23, 2020

Overhead Position: Establishing Snatch Grip

Remember, one of the major reasons we’re looking at the overhead position is to solidify where we’ll be receiving our snatches – let’s not overlook…

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Posted on October 20, 2020October 21, 2020

Overhead Position: The Opposing Options (Shoulder Rotation & Bar Alignment)

In the last post we established the “unavoidable” characteristics of the overhead position we’d like you to be aware of and prepare for: wrists back,…

Continue reading → Overhead Position: The Opposing Options (Shoulder Rotation & Bar Alignment)

Posted on October 19, 2020October 21, 2020

Overhead Position: The Unavoidables

Imagine performing a 100-meter, overhead walking lunge with an axle bar (this type of barbell is fatter/of greater diameter than a regular barbell). How would…

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  • Content
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