In the first segment of the series, he teaches how to shoulder a stone using the two-stage lift, which is useful for heavier loads and at failure, and the “one-timer,” which is best for lighter loads and met-cons.
To perform the two-stage lift, the set-up is key. Start with the stone between your ankles, never out in front of you. After a good set-up, Orlando has Carey Kepler deadlift the stone with straight arms, then pinch in her legs to make a shelf and “wrap it up” by tucking the stone into her torso and regripping the underside of the stone.
To bring it from the lap to the shoulder, “the hips kick up and then she starts to extend hard,” he says. The stone should roll into position.
For the one-timer, Orlando says it’s like a power clean. The set-up differs in that the arms are bent and the forearms press in on the stone. The lift is performed in one fluid motion.
“Like a sling shot, she’s going to raise her hips up out of the way and drill it straight to the shoulder in one motion,” he says.
Orlando also addresses problems and answers questions about safety, then coaches CrossFitters through the deadlift portion of the movement.
Additional audio: CrossFit Radio Episode 135 by Justin Judkins, published Sept. 1, 2010.