Start Position: Snatch & Clean vs Conventional Deadlift – Within CrossFit
Vaughn Weightlifting
by vaughnweightlifting
1y ago
As a qualifier for the following statements in this section, I’ve been a part of the CrossFit community since 2008, have traveled the world running seminars at many different CrossFit gyms since 2010, and even owned a CrossFit “box” for 5 years. So, I’m confident in relaying to you here what I’ve observed and understand about the method. With this being said, I’ll provide some thoughts on how the athletes within might best approach the use of the snatch and clean in combination with the conventional deadlift as they are both used very regularly in CrossFit programming. Additionally, take note ..read more
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Start Position: Snatch & Clean vs Conventional Deadlift – The Actions
Vaughn Weightlifting
by vaughnweightlifting
1y ago
So, we have surprising and MAJOR similarities between the 2 tasks, we have task specific differences between them, and even complete start position checklists for both. How can I decipher everything we’ve talked about so far and put it into practical use? First of all, with all the information considered, to me it means that perhaps the biggest general difference between the 2 tasks AND the 3 different lifts is the distance the body and bar have to travel beyond the start position.  Looking at the back angle, hip height, and torso height specifically we could say that in performing a snat ..read more
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Start Position: Knees, Arms, Slack, and Shoulders
Vaughn Weightlifting
by vaughnweightlifting
2y ago
Flare Knees to Arms:For this, I’ll say “ideally.” This means that from the previously recommended stance, one may not have the ability to flare the knees out to the extent of touching the arms, especially with a wide snatch grip. So, you can push the knees out as much as you can WITHOUT losing the stable/tripod foot. (Commonly you’ll see an athlete attempt to flare but the big toe and the base of the big toe will be off the ground to different extents; we definitely don’t want this). We can also widen the feet slightly to accomplish the touch, but again we want to make sure we do not lose the ..read more
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3 Essential Steps to Your World Class Start Position: Part 2
Vaughn Weightlifting
by vaughnweightlifting
2y ago
Up to this point we’ve considered 3 essential steps you can take when getting into your start position that will set the tone for your body to move the bar through an efficient “path”. You may be asking yourself, “Are these 3 steps ALL I need to know and do I just go on autopilot from there?” Of course not. There are certainly other basics to confirm and adjust as needed within one’s start position, and a lot of mental and physical aspects to overcome and perfect with the movement of the body beyond that point. But, without these 3 steps accomplished first, not only will the other basics withi ..read more
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The Basics of a World Class Bar Path: Part 2
Vaughn Weightlifting
by vaughnweightlifting
2y ago
We now know that there are 4 Types of bar paths expressed on the international level, and contrary to what would seem most likely and more efficient, Type 3 is most prevalent. Let’s discuss why this might be, how much it matters, and what it means for you. Before we get started, take another look at the examples of the 4 Types of bar paths below as a refresher: First of all, let me confirm up front here that this initial ‘away’ phase is typically only a very small amount. I can just see many jumping to a “worse case scenario” and assuming an extreme, overexaggerated horizontal displacement af ..read more
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Start Position: The 3 Pillars – An Introduction
Vaughn Weightlifting
by vaughnweightlifting
2y ago
Previously we established that we’ll label technique simply as either “efficient” or “inefficient.” This is opposed to other adjectives that are singling out individuals with unique limb length proportions (long femurs, short torsos, a giant pinky toe perhaps) or a group of athletes with a certain ethnicity and body type (Chinese, European, etc.). Yes, we are all unique in many ways but in the end we are far more similar than we are different and there are many basics that apply to everyone that are commonly overlooked or the athlete is led away from for whatever reason. Let’s think about the ..read more
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Establishing a Language
Vaughn Weightlifting
by vaughnweightlifting
2y ago
Are we really not talking about the squat anymore? Well, through my love for the squat I’ve found a way to bring it back up here and I’m sure I’ll think of more ways throughout the REST of our time together on the topic of Olympic lifting. As you all know by now the squat as an exercise (the full depth, upright squat) is all about preparing for the reception portion of the snatch and clean. The reception is inclusive of the point of the athlete being with the body fully extended and at its tallest point after lifting the weight from the ground, down to its lowest point in a squat after droppin ..read more
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Let’s Talk Technique!
Vaughn Weightlifting
by vaughnweightlifting
2y ago
When you think of the word or concept of “technique”, what comes to mind? Here are a few definitions to help prime for the discussion and considerations to follow: A way of carrying out a particular task, especially the execution or performance of an artistic work or scientific procedure. A skillful or efficient way of doing or achieving something. When it comes to the snatch and clean, the “technique” that one has (whether it be “good” or “bad”) is typically established from what is seen in the set-up and the portion of those lifts commonly referred to as “the pull”. Additionally, it is her ..read more
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The Exaggeration Method: Contraption Squats Protocol
Vaughn Weightlifting
by vaughnweightlifting
2y ago
Following is a base protocol for using Contraption Squats in place of a regular weighted squat program; I’ve included a progression and some key areas of focus. You can adjust as needed with the squat variations you are using, the height of elevation you are using, and/or the angle toe turnout you are using: Standard Squat Day Protocol REMINDER: Weightlifting shoes should now be on; they are your base here and you will elevate your heels beyond them. A. With High Elevation A1. Feet Straight or Slightly Turned Out (5 degrees) – 2 sets 3 reps @ by feel A2. Feet Straight or Slightly Turned In (5 ..read more
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The Exaggeration Method: Contraption Squats How-To
Vaughn Weightlifting
by vaughnweightlifting
2y ago
Contraption squats help an athlete achieve the optimal foot positioning by reinforcing the “lock and twist” and “tripod.” I cannot appropriately express to you how HUGE this is! Before we get into some specific suggestions and considerations to help you establish your own protocol, you need to know how to set up a contraption and how to place your feet inside and on it. We’ll have two versions that we’ll cover, each indicated for different purposes: the “Single-Piece” version, and the “Multi-Piece” version. The single-piece version is only used while barefoot inside of your squat warm-up seque ..read more
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