Crossfit & Oly lifting: Step 1. Addressing the bar

Posted: September 25, 2014 in Crossfit Masters Training, Stretching
Tags: , , ,

The first thing Zach, our Olympic lifting coach, taught us in his Sunday morning Oly lifting class was how to address the barbell. He clearly was not as amused as I was when I chimed in, “Good Morning, Mr. Bar!”

Addressing the bar is very important and there is one thing that Zach never, ever wants you to do. Bend over, grab the bar and then roll it back and forth a few times. Zach hates this. I mean he really, really hates this. He tells us this every class: “Don’t do this,” Zach says, rolling the bar back and forth in front of him. “You’ll look like a fuckin’ idiot. I hate this.”

Zach

Zach, my coach, played professional R-U-G-B-Y. He also wears socks with kitties on them.

Next question: “Where do your feet go – and don’t say under the bar!” Zach hates it when people say under the bar. He tells us this every class, too. The bar should be directly over the spot on your foot where your toes meet your foot. Gotcha.

We work on snatch progressions, from the floor, from below the knee, from above the knee, from position two, from the power position. We work on making contact with the bar.

I tend to “hump” the bar instead of jump with it, which prompts Zach to tell me, for the millionth time, “More jumpy, jumpy. Less humpy, humpy.” Gotcha. (This guy is going to make a great dad someday.)

I also tend to pull on the bar with my arms instead of driving with my legs. Your arms, Zach explains, should be “like spaghetti strings” and shakes his huge arms at me. Gotcha.

Now comes my favorite Zachism, which comes in three variations:

“Get under the bar.”

“GET UNDER THE BAR!”

“GET UNDER THE FUCKIN’ BAR!”

I haven’t really gotten that one yet. My instincts tells me NOT to throw heavy objects above my head and then jump under them and try to catch them. I saw Wile E. Coyote do that once and it didn’t end well for Mr. Coyote. Zach says I will lose that fear when the bar actually drops on my head. Gotcha. (Remember, Zach played R-U-G-B-Y.)

Zach demonstrates how to “GET UNDER THE FUCKIN’ BAR” and he makes it look so simple, so effortless. I ask him to do it again, and he does it again, just as effortlessly as the first time. I would ask him to do it a third time – just for yucks – but Zach played R-U-G-B-Y and now wears socks with kitties on them. Swear to God. You don’t want to yuck around with a retired professional R-U-G-B-Y player in kitty socks.

Seriously.

 

 

 

 

 

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