November 18, 2011
Olympian Chad Vaughn explains ideal positioning for success in the Olympic lifts.
As a spectator at the 2011 Reebok CrossFit Games, I couldn’t keep the coach in me from slipping out during all the barbell movements.
It was easy to see the increase in the quality of weightlifting technique and leg strength, even from just the year before. I believe strength and technique will continue to increase through the next couple of years until everyone participating has the technique and positions of an elite-level weightlifter and an uncommon level of leg strength. These will be necessary for optimal efficiency through low-weight/high-rep barbell workouts, energy conservation throughout consecutive days of maximal exertion, and better results in one-rep maxes.
With regard to technique, this all-important efficiency will require the use of more core (hips and legs) and less extremities (arms). This is of the utmost importance, as the arms are in high demand with a large amount of pull-ups, push-ups, muscle-ups and more scattered throughout any competition. Efficient technique will be seen when the proper positions and movement of the bar and body are learned, and it will allow the bar to be closer to the body throughout its travel up the leg to contact the body upon completion of extension and application of power.
Easier said than done, right?