Skill

Blocking Movement for Quality Burpees

In this series, Coach Carl demonstrates how to apply the concept of blocking movement to clean up positions and facilitate skill transfer. We've seen this demonstrated with the Push Up progression already where we do that movement with the elbows in, and now it's time to take this concept to other movemnts to clean up your form.

In this video, Coach Carl and Courtney work cleaning up the Burpee by forcing the feet to stay together throughout the whole movement.  They accomplish this by tucking and holding a Slingshot between the athlete's feet while doing the Burpee.  While this significantly slows down the movement and may feel more difficult and more work, it will help the athlete focus on better mechanics and greater efficiency in both the hop back to the Push Up position as well as the hip snap-up back on to their feet.

Blocking Movement for Quality Pull Ups

In this series, Coach Carl demonstrates how to apply the concept of blocking movement to clean up positions and facilitate skill transfer. We've seen this demonstrated with the Push Up progression already where we do that movement with the elbows in, and now it's time to take this concept to other movemnts to clean up your form.

In this video, Coach Carl and Courtney work cleaning up the Pull Up by forcing the feet to stay together throughout the whole movement.  They accomplish this by tucking and holding a Slingshot between the athlete's feet while doing the Pull Up.  While this may significantly slow down the movement and may feel more difficult and more work, it will help the athlete focus on better mechanics and greater efficiency by tightening up the legs and activating the hips in a better position to drive the athletes up to the bar.

Bodyweight Training for Power Athletes

In this video response, Coach Carl answers a common questions from the power sports community (football, rugby, hockey, and etc.) - "Should I incorporate bodyweight training when I am already lifting heavy and doing a ton of drills on the field?  Why is it so important?  How is it relevant?"

Burpee Skill Transfer Pt.1

We all love (to hate) burpees for all the same reasons - it develops strength, explosiveness, endurance, and so on. But if we take a moment to break down the POSITIONS and MOVEMENT and try a slight variation, Carl and Adam will quickly demonstrate another PURPOSE - to skill transfer for your Oly Lifts.

In this first video, Carl introduces Adam the intern, borrowed from San Francisco CrossFit, and gives the overview and goal of this series.

Burpee Skill Transfer Pt.2

We all love (to hate) burpees for all the same reasons - it develops strength, explosiveness, endurance, and so on. But if we take a moment to break down the POSITIONS and MOVEMENT and try a slight variation, Carl and Adam will quickly demonstrate another PURPOSE - to skill transfer for your Oly Lifts.

In the second video, Carl and Adam works backwards through the Burpee movement, by addressing proper jump and land mechanics.

Burpee Skill Transfer Pt.4

In this 4th video, we add the Push Up and jump & land back into the Burpee - still with the feet together.  As Adam will tell you - this movement is going to feel even harder and more foreign, but immediately we have found an opportunity to expose some holes and common mistakes that can be fixed for skill transfer to your jump & land techique or Oly Lifts.

Burpee Skill Transfer Pt.5

Now that we've cleaned up the Burpee by forcing the feet together and blocking the bad movements, it's time to bring this back into a form that's more real to actual practice.  In this video Carl will show Adam that he can still execute the burpee with the feet apart while maintaining good form with cues like feet pointing forward, and heels down to maximize the use of the hips.

Burpee Skill Transfer Pt.6

In this last video of the Burpee series, Carl helps Adam make further use of the kip and Candlestick Roll drills to help him rotate quicker to get on his feet and turn his chest up sooner from the Push Up position.

Butterfly Pull Up

  • Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
  • The body should bow from global extension to global flexion
  • At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your chin over the bar (or chest to the bar)
  • Follow through by pulling yourself under the bar by maintaining global extension
  • When arms reach full extension, the body should be fully extended as well; i.e. arms behind ears, hips forward and feet behind you
  • If you hit the sweet spot the body should be fully loaded to initiate the next swing and pull up

Note: Make sure to maintain traction through full range of motion.

Butterfly Pull Up Progression Pt.1

The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and stronger pulls.  Compared with the Kipping Pull Up, the Butterfly Pull Up cuts down on half of the swing cycle and thus results in much faster reps.  Compared with the Strict Pull Up, the Butterfly Pull Up maximizes the use of the kip swing and thus results in the ability to do more volume.  Needless to say, this Butterfly Pull Up variation requires the most skill - which means more practice!

In this first video, Carl demonstrates the fundamental differences between the Butterfly and Kipping Pull Up transitions on a low-bar.  With feet still on the ground and relaxed, this set up is a great opportunity to find your optimal body positions for the pull up and the drop.  Note that the head position is now different than what was ideal for the strict and kipping pull up; you will want to look up above the horizon and bar as your body is in global extension during the transition and you may not even see the bar as you pull past it.  The rules for the head position are the same: if you look up at the right time your body will project in global extension to load up properly for the next rep; if you panic to spot the bar or the ground you will likely interrupt the kip and drop prematurely.

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