Weightlifting | Update from Tony
CrossFit Weightlifting Trainer Course
Tony spends a lot of time learning, attending courses, researching and honing his craft. He recently participated in the CrossFit Weightlifting Trainer Course and shares what he learned here.
Take it away Tony….
On Saturday & Sunday 2nd/3rd April I headed off to the CrossFit Weightlifting Trainer Course organised by CrossFit Headquarters in the U.S. The 2 days were made up of theory and practical work taught by Matt Swift (reigning 45-49 Masters CrossFit Games Champion) and his daughter Kalsey. Over the 2 days we looked at the details that make up great coaching of the 2 lifts, the Snatch and the Clean and Jerk and in doing so learnt the 8 point checklist for safe, effective and efficient coaching.
The 8 point checklist comprises of:
1.Stance – Having the correct jumping and landing stances are critical for balance and power production.
2. Grip – Having the right grip supports efficient movement and therefore the speed that is needed to make the lift.
3. Active Shoulder Position – Active shoulders are essential to keeping your shoulders strong and safe.
4. Bones Stacked Position – Having our bones stacked correctly supports efficiency and is essential for completing near maximal lifts.
5. Speed Through the Middle – Generating explosive speed from the hips is essential for good Weightlifting. This also strengthens muscle surrounding the hips and our core strength, which is beneficial for almost all of life movements.
6. Keep the Bar Close – The most efficient way to lift a weight is to keep it close to you. Developing the skill to do this keeps us safe and allows us to lift more weight.
7. Strong Turnover – Turning the bar over strongly requires good shoulder mechanics including flexibility, strong shoulder stabilizers (such as rotator cuffs) and correct timing. Not only does this help us lift heavier weights but it also helps keep our shoulders healthy as most shoulder injuries can be attributed to lack of flexibility, weak stabilizing muscles and or poor recruitment of the right muscles.
8. Footwork – Good footwork when weightlifting requires and develops, good balance, agility, coordination and accuracy. Improving the balance, consistency and speed of your footwork can dramatically improve your ability to lift heavy and stay injury free.
In an a conversation I had with Matt Swift several years prior, he spoke of how he has often used weightlifting movements for rehabilitation. This course further developed my understanding of how this works. As with all functional movement, the safest way to move is also the best way to move for optimal performance.
My next focus is on further refining the programming at CrossFit Zenergy and continuing to develop our Coach’s understanding of Weightlifting and ultimately, coaching you to lift more efficiently & effectively.
We look forward to helping you take your weightlifting to the next level!
Head Coach | CrossFit Zenergy in Windsor, Brisbane