7. WIDE GRIP FRONT RAISE INTO BEHIND THE NECK PRESS

“The main goal was to address two common technical mistakes in the snatch and at the same time being challenged strength wise.”

Playing around with some barbell accessory on this fine evening in Madrid. I have never tried or seen anyone do this exercise before but it's a wide grip front raise into behind the neck press. The main goal was to address two common technical mistakes in the snatch and at the same time being challenged strength wise. (1) So many people let their wrists fall back in the overhead position, which often have the effect of the elbow externally rotating making it more prone to hyperextension and increases the risk of losing the bar behind. (2) Bar placement overhead is important yet many people either have the bar too far forward or too far back and if they manage to get it right it's rarely consistently. In this exercise you get to practice the overhead position both by stopping the front raise at the right time and when pressing the bar overhead again. ———————————————————————— Training Camps in Mallorca are now in full swing and will run until November. For more details, or if you are interested in a training camp at your own box, please send a mail to info@weightlifting101.net. ———————————————————————— #weightlifting101 #nofuckingslack #barbellaccessory @theprogrm

A post shared by Weightlifting101 (@weightlifting_101) on Jun 6, 2017 at 10:16am PDT

6. IMPROVE SQUAT MOBILITY WHILST MAINTAINING AN UPRIGHT BACK POSITION

There has always been 1000's of ways you can improve movement and sometimes it can be hard to distinguish the most effective exercises to use. One of the most important aspects to reflect on is the transferability of the exercises you are doing, in order to be efficient with your time. When you know what you want to improve you can then make tweaks to the exercises to increase their transferability. So when trying to improve the squat in CrossFit, where maintaining an upright torso is crucial, by adding a barbell to the back in some basic movement exercises you are forced to maintain an upright position, whilst working the lower body, thus giving the exercise greater transfer. Here @jacdah is working some lateral squats using the barbell, it makes the movement more challenging, but also forces her in to better positions for what we want to achieve. It is however important that you are able to do the basic positioning work before moving onto this style of exercise… Try building up to a comfortable lateral squat, then adding a barbell work 3 sets of 45 sec work 1 min rest. #TheProgrm @theprogrm

A post shared by John Singleton (@johnchristiansingleton) on May 10, 2017 at 10:18am PDT

5. TAKE THE BARBELL MOBILITY CHALLENGE – DO YOU PASS?

@gloricharles passing the barbell mobility test with flying colors 💃 I call this exercise Strict Muscle Snatch into Sots Press from Bottom Position. ———————————————————— Training Camps in Mallorca are now in full swing and will run until November. For more details, please send a mail to info@weightlifting101.net ———————————————————— #weightlifting101 #nofuckingslack #barbellmobility @theprogrm

A post shared by Weightlifting101 (@weightlifting_101) on May 6, 2017 at 10:29pm PDT

4. MAX HEIGHT L-SUPPORT TOES-TO-BAR

Raise the bar to a new height only when successful at the present height.

Max height L-support toes-to-bar on the @roguefitness #parallettes with @pjbezilla and @david.han @valleycrossfit. (Raise the bar to a new height only when successful at the present height.) "Core" work much? These guys are a bit more lifty than they are #gymnasty but aren't afraid of a challenge! We all need to raise the hips more in order to get the heights we failed at. Funtimes 😄 #LSit #leglifts #toestobar #corestrength #absonabsonabs @cfgymnastics

A post shared by Kris Clever (@cleverhandz) on May 9, 2016 at 10:23pm PDT

3. JEFFERSON CURLS

Three sets of ten Jefferson Curls to make the hamstrings flexible and the bottom position better. If you have tight hamstrings you are more prone to rounding your lower back in the bottom of the squat. #weightlifting101 #europeiscoming #nofuckingslack #jeffersoncurls @theprogrm

A post shared by Weightlifting101 (@weightlifting_101) on Apr 7, 2017 at 3:10am PDT

2. INTERNAL ROTATION FIX

1. SIDE CURLS

These are a lot tougher than they look. 

@jacdah and @gabimiga finishing a good session with some accessory work: 100 unbroken side bends. This made me sore for three days. The Chinese weightlifters use side bend variations to improve the stability of the split jerk. The split position is much more demanding for your lateral stability and balance than a parallel foot position which can make this kind of work beneficial. #weightlifting101 #europeiscoming #nofuckingslack #sidebends @theprogrm

A post shared by Weightlifting101 (@weightlifting_101) on Feb 5, 2017 at 10:32pm PST

Want more mobility tips?

8 Barbell Warm Ups to Improve your Lifting for Crossfit