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
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
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…
Continue reading → Front Rack Position: End Ranges and Application
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
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…
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…
Continue reading → Front Rack Position: Establishing Grip Width
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…
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…
Continue reading → Overhead Position: Establishing Snatch Grip
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)
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…
