When we lift we think about the movement, how to get the weight from ground to overhead, where does my elbows go, how deep my squat needs to be, and so on and so on; but do we take the time to brace our midline before the lift? Or even think about it? Try to imagine having a heavy barbell over head and your core is soft or even weak. You will not be able to maintain that weight overhead, or even worse subject yourself to injury. If you don’t brace yourself under load, your lower back will try to pick up the slack and overtime you will learn bad mechanics and cause damage to your spine. So before you Deadlift, Back Squat, Getting set up to PR on your Snatch, you need to brace your midline as if someone is getting ready to punch you in the gut, most importantly don’t forget to breath when you brace.
In a Crossfit Journal video, Kelly Starrett from Mobility WOD shows how to brace yourself to keep midline stability. I highly recommend subscribing to the Crossfit Journal if you haven’t done so already.
WOD – 01.21.2013
Skill/Strength work: 7×2 squat cleans (heaviest possible)
5 rounds for time of:
15 push jerks (135/95)
15 pull ups
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Skill/Strength work: 7×2 medball squat cleans
5 rounds of:
15 push jerks
15 pull ups
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Skill/Strength work: Turkish Get Up
3 rounds for time of:
50ft. walking lunges with plate held overhead
50 single/double unders
10 push ups
Finisher: Planks 3×30 sec.
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