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Captain CrossFit

Burton LashCore Lifts&

Proper Technique

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WHY?

Having proper technique is vital to your lifting longevity

Poor technique will lead to injuries

Additionally, poor technique will hinder your progress towards achieving PRs (Personal Records)

These slides are just a taste of what lifts should resemble

Consult your trainer before trying any of these lifts

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Clean and Jerk and Snatch

Squat and Press

Deadlift

WHICH O F Y OU R L IFTS Y O U’L L SUCK AT

Suck Chart

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Feet shoulder width apart

Hold deep breath for core stabilization

Push your butt back as you descend

Stop at 90°

Return to standing

SQUAT

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Similar to the Jerk but without the second dip

Holding the bar in the press position dip down, butt back

Explode up with the hips pressing the bar overhead

PUSH PRESS

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Pull Bar to slowly to knee

Explode hips as you shrug and pull the bar as high as possible to your throat

Drop underneath the bar, racking it on your shoulders in the Front Squat position

CLEAN

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Similar to the Snatch but with a wider grip

Pull slowly to the knees

After the knees explode the hips with a powerful shrug to bring the bar as close to your throat as possible

Drop underneath the bar, catching it overhead

SNATCH

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Used in conjunction with the clean

With the bar resting in the press stance (hands and feet about shoulder width apart) with the bar at your chest

Dip down, making sure your butt goes back (note: not a full squat)

Explode out of the dip

At the top of the explosion dip again throwing your back leg out, rotating that back foot inwards to lock the hip up

To reset, first move the front leg back half way, then the rear leg, so that they both meet in the middle

JERK

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Position yourself on the bar with your legs a bit wider than shoulder width apart

Arms should be gripping the bar coming down outside the knees

Alternate (over/under) grip for a more locked position

Butt goes back as you pull the bar to the knees

Once the bar passes the knees, hips come forward as you straighten out

DEADLIFT

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CON TACT US & HELPFUL IN FO R MATIO N

Captain Crossfit

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