Monday 121015

Power clean 1 – 10 – 1 – 20 – 1 – 30

Post loads to BTWB.

Jamie performed consistently well all weekend, finishing in 12th place. Gabe finished in 14th place. Strong work all around!

One of the most common mistakes that all of us make when we do power cleans is the landing.  We are often at a point in our efforts that the weight is getting heavy enough that we have to start squat cleaning.  But who wants to go through all that effort of getting your butt below parallel?  Well, what happens is that you start to have this “Starfish” landing.   We have all done it; you have a great pull off the ground, big shoulder shrug, elbow whip around the bar!!!!  And boom!!  You land in this wide leg half squat position????  And you look like the starfish walking around the tank in Finding Nemo. 

It happens to the best of us.

There is a lot of talk about the force production that is created by Olympic lifts like the Snatch and the Clean.  But what is often overlooked is the absorption of that force.   The absorption of this force is dispersed across the body.  From the flexed ankles, to the bent knee, posterior tilt of the pelvis, engagement of the lower and upper back, and finally the rack position that the bar rests on.  The knees are the primary “shock absorbers” of the body.  When you land the power clean properly, your feet will be slightly wider than your hips, your tendons and ligaments in your knee are engaged and keep your knee stable. 

Stable and safe!

In the starfish position, your stance is so wide that your knee becomes unstable.  There is too much force absorbed by the medial ligaments and tendons, which results in injury.  Your back is also at risk of injury too.  As your base gets wider in the starfish, you become more unstable.  As a result, your core has to take on more than it can handle which results in possible back injury. 

Even though a starfish is a fascinating creature, they have no place in the gym. 

Comments

  1. Scotty :

    Any thoughts on weights or percentages of 1 rep max?

  2. Scotty :

    Oh ya, can someone update the whiteboard for us for the last few days? Thanks

  3. Cherie :

    10reps about 80-85
    20reps about 60-70
    30reps 50-60

    Think as hard as possible and for each set without fail. Don’t be as stuck on the percentage as much as the effort.

    We’ll get BTWB updated ASAP, thanks

  4. Scotty :

    Thanks Cherie!

  5. Courtney :

    My Verve friends, is there a kind soul out there with a truck that would be kind enough to help relocate Verve’s grill to my house? As I live in Aurora I will happily give you gas money and an out pass for the next time I put burpees in a warm up. E-mail if you can help. Thank you. courtney@crossfitverve.com

  6. Keith :

    Big thanks to Eric for the ‘shrug only’ drill. It made sense to my muscles today!

  7. Pottsie :

    I’d “starfish” under a car too!

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