Lifting Fundamentals
Welcome to CrossFit Ickenham and your Lifting Fundamentals.
You have two 60 minute sessions held a few days apart. These notes have been put together to help you with your movement practice after each of the sessions. We have included all the cues used within your sessions, together with a movement instruction video to help you.
Remember, practice makes perfect. Between each session try to complete each movement as often as you can. Spending about 10-15 minutes max each time. The old adage of 'little but often' is really true. If you feel like any of the movements start to get confusing or lose their edge. Leave them, come back later. You will find that your good movement will have been retained.
If it comes to it and you need some extra support, give us a call or come talk to us. We’ll get you back on track.
Just a note to finish. Please don’t try to get ahead of the game. By all means what the videos and give each movement a go. Bear in mind though, each movement needs coaching, and a coach's eye is vital in helping you getting to move correctly and safely when starting. This is really important when beginning to learn something new.
Air Squat
Complete 30 reps for quality
Feet shoulder width apart
Toes slightly turned out
Knees out (track out over toes)
Hips back and down
Crease of the hip below the level of the knee
Keep torso upright and spine neutral
Externally rotate shoulders
Dead Lift
Complete 20 reps for quality
Jumping position with feet
Hands thumb width from the thigh
Shoulders in front of the bar at set-up
Bar travels vertically
Engage a neutral torso
Hip and shoulder move together
Stand with hips and knees fully extended
Sumo Dead High Pull
Complete 20 reps for quality
Place you feet one foot width wider than your squat (panding
possition), not so wide that knees fall inside your feet.Hips back and down keeping the knees in line (track out over toes).
Complete the remainder of the movement as the dead lift opening the hips.
As the hips open and you are able to engage your butt shrug the shoulders then pull the elbows high and to the side, bringing bar to collar bone.
Keep the bar tight to the body (contact with the hip and on the mid-line) throughout the movement.
Don't forget your finish position for that extra few inches.
Power Clean
Complete 20 reps for quality
Place you feet your under hips and keep your toes in line. (jumping possition).
Hips back and down keeping the knees in line (track out over toes).
Remember to keep the torso braced and your spine neutral.
Bar travels vertically under shoulder blade.
Complete as dead lift and then on opening the hips pull the elbows high and to the side, bringing the bar to collar bone.
Keep the bar tight to the body (contact with the hip and on the mid-line) throughout the movement.Move feet from jumping to landing position as you bring the elbows around, under, then up in front to finish in a partial squat and the bar held in a front rach on the shoulders.
Stand to full extension of the hips and knees.
Push Press
Complete 20 reps for quality
Place you feet your under hips and keep your toes in line. (jumping possition).
Your elbows should be up (in front of the line of the bar).
Dip the torso vertically, moving the knees forward and out (track out over toes).
Press up, fully extending the hips and knees and driving the bar off the shoulders to finish with the bar held on the midline overhead with full extension of the arms.
Push Jerk
Complete 20 reps for quality
Place you feet your under hips and keep your toes in line. (jumping possition).
Your elbows should be up (in front of the line of the bar).
Dip the torso vertically, moving the knees forward and out (track out over toes).
Press up, fully extending the hips and knees and driving the bar off the shoulders.
Press up, fully extending the hips and knees and driving the bar off the shoulders, re-dip as you fully extend the arms and receive the bar on the midline overhead with full extension of the arms and in a partial squat .
Split jerk
Complete 20 reps for quality
Place you feet your under hips and keep your toes in line. (jumping position).
Your elbows should be up (in front of the line of the bar).
Dip the torso vertically, moving the knees forward and out (track out over toes).
Press up, fully extending the hips and knees and driving the bar off the shoulders.
Press up, fully extending the hips and knees and driving the bar off the shoulders, re-dip as you fully extend the arms and receive the bar on the midline overhead with full extension of the arms and in the split jerk position.
Stand, remembering the sequence, front foot back, then back foot forward,
Finish with the feet under the body, full extension of the knees, hips and arms adn the bar on the midline overhead.
Overhead Squat
Complete 20 reps for quality
Feet shoulder width apart and keep your toes in line. (landing position).
With a wide grip on the bar hold the bar on the midline overhead.
Push the hips back and down, keeping the knees out (track out over toes), until the hips have passed below the level of the knee.
Stand to full extension of the hips and knees keeping the bar on the midline overhead.
Power Snatch
Complete 20 reps for quality
Feet shoulder width apart
Toes slightly turned out
Knees out (track out over toes)
Wide grip on the bar
Complete as dead lift and then on opening the hips
Pull elbows high and to the side, bringing bar to collar bone
Keep bar tight to body (on the mid-line) throughout the movement
Move feet from jumping to landing position as the bar moves overhead
Push the hips back and down until they have passed below the level of the knee
Stand to full extension of the hips and knees.
We hope you found this course useful and has helped in understanding some more about how important good form and moement is.
Enjoy your homework and I look forward to seeing you use these new weightlifting skills on your next session.