i know this is old and you are busy but i have seen only a small improvement on mobility and my wrists take the grunt or my elbow/triceps. how can i improve it? i love how you can keep 4 fingers on the bar at all times.
hey jason. just wondering what your opinion is on thrusters with a false grip? cause i feel a lot of strain on my wrists when thrusting on a true grip. and havent thrusted with a false grip yet cause were supposed to lock our wrists out when thrusting the bar over our head right? so just weary about locking my wrists out on a false grip incase the bar falls on my head! haha
FINALLY. Some someone has actually explained how to transition the wrist from the rack to press. Seriously, even my box can't even explain this. Well done.
I have a problem with the weight coming down, my form is fine, but I have very prominent clavicles, how do I exercise to stop the weight baring down on them?
The problem is that I can't have my entire left hand wrapping the bar without it hurting. I think I might of done something wrong or strained it by chance. Thanks for the tips though. I appreciate it.
Number one, get wrist wraps at any local sporting good store. Second, your grip changes for each of these lifts. A push press requires your wrist to be aligned with your elbow. For a thruster you need to have your entire hand wrapping the bar, but also be able to rest the bar on your shoulders. In a front squat you can use just a few fingers to help balance the bar on your shoulders.
The rack is just setting the bar bell on your shoulders. You should almost be able to take your hands off the bar and balance it on your shoulders at the bottom of a front squat. It also changes a bit for the thruster becuase you need your entire hand to be on the bar. In just a front squat you can make your wrist more comfortable and just use a few fingers to keep the bar in place.
My wrist hurts when I do thrusters, front squats, push presses, etc. Any advice on my grip? When the bar comes down, are you suppose to have full hand grip or partial grip like with the fingers tips? If someone can answer these questions that would be much appreciated. Thanks.
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do pushups with your hands the opposite way… so instead of all your fingers facing forward, make the face backwards. But you dont wanna over do this cause you might end up hurting your self
Great video! I posted a 3:17 fran yesterday which is a pr a games competitor (now in masters division) mentioned to me about keeping the bar in front rack position for more power and efficiency i never even thought about that just muscle thru it lol. cant wait to see how much improving my front rack flexibility improves my times! Great video Jason!
the exercise I was taught that helped me IMMENSELY was rolling my shoulders with a lacrosse ball. Place the ball on the ground and put it in between your spine and shoulder (yes, it fucking hurts) take your arm and put it behind your head then straight in the air. Do it 10x on each side. It's uncomfortable but it works!
Check out Kelly Starretts youtube channel (sanfranciscocrossfit)… there is probably something there that will help you with it. Also his book supple leopard is amazing I highly recommend it!
All of these stupid videos do not go into DETAIL about how to rack the damn barbell on your shoulders. From the crossfit cult to the powerlifter videos to the olympic lifters, not a single one goes into details of the most important thing about this type of lifting which is racking it on your shoulder and the PROBLEMS and SOLUTIONS for people who are having trouble. Some may hold the bar too narrow, some may be trying to stretch their shoulders and mess everything up. Explain the rack!
I'm not an expert but from my own personal experience…whenever I racked a weight, I was feeling it all in my arms which means I was muscling it. You should feel muscles strain around your scapula – super frustrating. Anyways, If that is the case, you need to get your neck, shoulders and scapula region loosened up. I'm fortunate to have a "massage guy" at our box so he knows exactly what to look for. My range of motion has improved greatly so good luck!
For mostly all workouts, you never want to push off your toes. Your body is off balance and it won't give you the drive you need. Squats, thrusters….HEEL ALWAYS!!
Wider grip for a Thruster??? NO! I don't know where you learned that, you actually want your grip just slightly wider than your shoulders, that's where the most energy will be focused at.
I've been a crossfit instructor for 7 years now and this is how you'll get the most efficiency without fatigue so fast.
i know this is old and you are busy but i have seen only a small improvement on mobility and my wrists take the grunt or my elbow/triceps. how can i improve it? i love how you can keep 4 fingers on the bar at all times.
You forgot about the catch and stringing them into the next
This video was very helpful thanks crossfit
you had me at "shitty thrusters" your the man Jason!
solid info!
I was hoping you'd talk a bit about catching it on your shoulders. Seems like I either use my wrist too much or hit my collar bone.
thanx mate! i needed this!
Good stuff
"Thrust the s$*t out of that badboy!" Great advice thanks!
hey jason. just wondering what your opinion is on thrusters with a false grip? cause i feel a lot of strain on my wrists when thrusting on a true grip. and havent thrusted with a false grip yet cause were supposed to lock our wrists out when thrusting the bar over our head right? so just weary about locking my wrists out on a false grip incase the bar falls on my head! haha
FINALLY. Some someone has actually explained how to transition the wrist from the rack to press. Seriously, even my box can't even explain this. Well done.
Totally unrelated question to the thrusters, but what sneakers are those?
I have a problem with the weight coming down, my form is fine, but I have very prominent clavicles, how do I exercise to stop the weight baring down on them?
Someone playing Tony Hawk 2 in the background
Always had problems transitioning from the front rack to the press. This vid has answered the question on how it's done, priceless.
OMFG this is exactly the case :D
Hmmm. Wouldn't that be consider squat thrusters? And not just "thruster"?
Yep I agree. even i was very sad since i workout well for abs but nothing was coming.
But one of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly.
have a look here bit.ly/1fPhPHb?=qemwq
The problem is that I can't have my entire left hand wrapping the bar without it hurting. I think I might of done something wrong or strained it by chance. Thanks for the tips though. I appreciate it.
Number one, get wrist wraps at any local sporting good store. Second, your grip changes for each of these lifts. A push press requires your wrist to be aligned with your elbow. For a thruster you need to have your entire hand wrapping the bar, but also be able to rest the bar on your shoulders. In a front squat you can use just a few fingers to help balance the bar on your shoulders.
The rack is just setting the bar bell on your shoulders. You should almost be able to take your hands off the bar and balance it on your shoulders at the bottom of a front squat. It also changes a bit for the thruster becuase you need your entire hand to be on the bar. In just a front squat you can make your wrist more comfortable and just use a few fingers to keep the bar in place.
Look up video's from California Strength, "Clean, part 1, How to"
did lots of those today .. yoga tomorrow LOL
My wrist hurts when I do thrusters, front squats, push presses, etc. Any advice on my grip? When the bar comes down, are you suppose to have full hand grip or partial grip like with the fingers tips? If someone can answer these questions that would be much appreciated. Thanks.
Shit, I have to do a hundred of these tomorrow for time in workout program O.o
Search "crossfit front rack". Racking explained…
I already told you. You are smart if you understand you need to eat right at your age to kill your belly. Between My international body building trainer also recommended this 7 food elements to kill your fat belly. get to know here bit.ly/16wTzWO?=ebynf
So, I've been doing them wrong too.
Has me saying "thrust the shit outta that bad boy" all the time now when thrusters are in the wod! lOL
I'm having problems with it. That's the point of my rant for someone to go into detail about it.
So make one Bob.
nice technique and good explanation sir
Thxn
/watch?v=Un1PDhrU3h0
do pushups with your hands the opposite way… so instead of all your fingers facing forward, make the face backwards. But you dont wanna over do this cause you might end up hurting your self
Search "dan john on wrist flexibility" on youtube, that video helped me a lot.
Great video! I posted a 3:17 fran yesterday which is a pr a games competitor (now in masters division) mentioned to me about keeping the bar in front rack position for more power and efficiency i never even thought about that just muscle thru it lol. cant wait to see how much improving my front rack flexibility improves my times! Great video Jason!
the exercise I was taught that helped me IMMENSELY was rolling my shoulders with a lacrosse ball. Place the ball on the ground and put it in between your spine and shoulder (yes, it fucking hurts) take your arm and put it behind your head then straight in the air. Do it 10x on each side. It's uncomfortable but it works!
Cool to have an instructional video from a legit Crossfit champion.
Same here. My wrists hurts during these workout.
Milton is that you?
Check out Kelly Starretts youtube channel (sanfranciscocrossfit)… there is probably something there that will help you with it. Also his book supple leopard is amazing I highly recommend it!
All of these stupid videos do not go into DETAIL about how to rack the damn barbell on your shoulders. From the crossfit cult to the powerlifter videos to the olympic lifters, not a single one goes into details of the most important thing about this type of lifting which is racking it on your shoulder and the PROBLEMS and SOLUTIONS for people who are having trouble. Some may hold the bar too narrow, some may be trying to stretch their shoulders and mess everything up. Explain the rack!
HOW DO YOU KNOW ME SO WELL
Exactly what i am doing! :D
I do it the other way around. Ill check afterwards how it SHOULD be done.
I'm not an expert but from my own personal experience…whenever I racked a weight, I was feeling it all in my arms which means I was muscling it. You should feel muscles strain around your scapula – super frustrating. Anyways, If that is the case, you need to get your neck, shoulders and scapula region loosened up. I'm fortunate to have a "massage guy" at our box so he knows exactly what to look for. My range of motion has improved greatly so good luck!
Great video Jason, thank you. I am having a transition issue with my thrusters. I just need to work on flipping my grip around.
For mostly all workouts, you never want to push off your toes. Your body is off balance and it won't give you the drive you need. Squats, thrusters….HEEL ALWAYS!!
You stick your head far too out, bad for your spine vertebraes
Wider grip for a Thruster??? NO! I don't know where you learned that, you actually want your grip just slightly wider than your shoulders, that's where the most energy will be focused at.
I've been a crossfit instructor for 7 years now and this is how you'll get the most efficiency without fatigue so fast.