CrossFit Athletes Have the Same Technical Faults

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  • Опубліковано 18 гру 2024

КОМЕНТАРІ • 206

  • @zacktelander
    @zacktelander  Рік тому +6

    Check out my patreon with over 50 programs for $5/month! patreon.com/zacktelander

  • @gkrefft
    @gkrefft Рік тому +140

    Crossfitter here. I'm saving this tutorial in my "Diamonds" Playlist. I have never never never ever heard a more logical, natural and comprehensible explanation. Thank you!

  • @charlesstage
    @charlesstage Рік тому +22

    This is the absolute best video I have EVER SEEN on the OHS and the pull. Thank you so much. As a 51 year old competitive masters athlete you just saved my back and shoulders. God bless you and all your doing for the community!:)

  • @tpola3648
    @tpola3648 Рік тому +7

    Zack ever since Clarence stopped posting I've been watching your stuff religiously. Just wanted to say thank you from the bottom of my heart for making this content free and accessible for people. I've been trying to get into oly lifting for years without a coach and without crossfit and also in an area where oly liftings is almost completely unknown. These videos are CRUCIAL. I have been severely plateaued in both snatch and clean and jerk for over a year now... Excited to try this tomorrow. Have a nice day sir.

  • @Lizzies_garage_of_gainz
    @Lizzies_garage_of_gainz Рік тому +1

    I watched this, then watched again and went tried it out in my garage. Watched again and filmed myself to check I was doing it correctly. Thanks for the fantastic information 💪🏼

  • @nerdalert300
    @nerdalert300 Рік тому +9

    The number of coaches that made me do "squat therapy" with a PVC, facing a wall is offensive. This is everything I was yelling! I physically CANNOT go "pie to sky" and chest up and ass to grass at the same time. This is amazing shit. ❤

  • @Hairy.Whodini
    @Hairy.Whodini Рік тому +6

    As someone coming back from a long injury and plateaued well below my PB, I needed this.
    The snatch has always been my favorite lift, so "forgetting" how to do it has been maddening.
    Thank you.

  • @Wheeler81
    @Wheeler81 Рік тому +1

    Average Crossfitter here. Out of all of the oly lifting tutorials I've watched online (there's a lot haha), this one is by far the best! Informative and easy to understand! Can't wait to put this into practise! Big love from Australia legends!

  • @fourthbest
    @fourthbest Рік тому +26

    This is really good. I've been lifting for a few years now, and this is one of the best breakdowns that every CrossFitter or beginner weight lifter can learn from.

  • @jdfleblanc
    @jdfleblanc Рік тому +2

    As a crossfit coach I love this. Very confident I can use this to help people improve and get more enjoyment out of workouts. Great work Zack!

  • @justinnewman13
    @justinnewman13 Рік тому +6

    Vadim Kozevnikov does an accessory exercise to the snatch he calls "Vadim Jumps", where he maintains his torso angle while driving through the midfoot until he comes off the ground. It looks exactly like what you’re demonstrating here with the pull portion of the lift

  • @RonnieSportz
    @RonnieSportz Рік тому +5

    This is excellent. You’ve put words to what my joints have been screaming over the years. This makes a lot of sense. Tried it with a swifter mop rod, worked perfectly

  • @sportybeth
    @sportybeth Рік тому +2

    Yes!! I’ve noticed this too. I’ve always used the “long femur” excuse for my none vertical torso. But I’ve been told to keep my chest forward and look up loads. But my snatch position looks very much like Dylan’s there. It’s funny because when cf coaches see that they’ll actively coach against it. I had a coach a few years ago that was more into old lifting than CrossFit and he got me to keep my chin down a bit in the catch rather than trying to have my head through and look forward and it changed my snatch completely 🙌🏻

  • @alanb1498
    @alanb1498 Рік тому

    Pure instruction no bullshit training...the way it should be without useless assistance exercises...love watching your videos before my early morning workouts

  • @desireehowland7670
    @desireehowland7670 Рік тому +1

    Very helpful drills and skills. Showing the movement in the back helps visualize a lot! Thanks for sharing and breaking it down

  • @jamesbrucelawson
    @jamesbrucelawson Рік тому

    Is a Crossfit L1 trainer, I appreciate this video. Simply makes sense.

  • @BowBeforeTheAlgorithm
    @BowBeforeTheAlgorithm Рік тому

    I know you mentioned several times in the video why you chose the vid title... But I feel like the name doesn't adequately capture this video's epicness! I almost did not watch this....but Im super glad that I did. Great job

  • @justinfabio1326
    @justinfabio1326 Рік тому +2

    So it’s crazy that’s how i over head squat with the slight angle the way you show it. And when a coach try’s to adjust or have me fix it it becomes difficult for me to do the over head squat. I feel much more comfortable holding my torso when over head squatting and in that bottom position. Great video.

    • @jater10
      @jater10 4 місяці тому

      I have been told too the angle when I OH squat or snatch is weird. CF tends to go with universal cues - which is odd since everyone is built and moves differently.

  • @F8now
    @F8now Рік тому +2

    Excelent video. As a crossfitter i learnt a lot. Please keep doing videos like this!

  • @d3vilm4ster
    @d3vilm4ster Рік тому +1

    9:30 Look at the girl in the background lifting a kettlebell with his feets, inside the rack.... classic!

  • @kylegreenley8950
    @kylegreenley8950 Рік тому +1

    As a crossfitter and someone who loves the snatch this is an awesome video! having taken the L! recently but have been doing crossfit with the oly lifts for over 5 years. I didn't really like how they taught the OHS and snatch. Because I have very long arms, as well what I find "comfortable" to sit in a deep squat like Zack has shown here goes against what they teach... so I would agree 1000% with Zack when I feel like they are missing out on lots of people being able to get into that position.. because everyone has different bodies.. so why are we teach the Snatch and OHS only one way that isn't gonna work for everyone.

  • @slamrock17
    @slamrock17 Рік тому +2

    My gf and I love you Zack. The most wholesome and helpful fitness information. My squat has improved so much from Zack!

  • @TheRavenMaiden
    @TheRavenMaiden Рік тому +3

    This is me exactly! CrossFitter for a couple of years, been plateaued in the snatch for a while trying to figure out what to do. Thanks for the insightful video, I think I can apply some of your key points to help improve my technique. I will definitely be trying some of these drills 👍

    • @danisrusski6297
      @danisrusski6297 Рік тому

      What about improving base strength as well? Would that not help your snatch?

    • @TheRavenMaiden
      @TheRavenMaiden Рік тому

      @@danisrusski6297 yeah that would certainly help. I think all my lifts continue to improve, meaning I’m lifting heavier over time with progressive overload, but it’s the snatch that lags behind, improving more slowly, and I think that has a lot to do with technique.

  • @Haassan1
    @Haassan1 10 місяців тому

    I could not press the like button hard enough. Zack, you are my UA-cam hero!

  • @JimmyHill33
    @JimmyHill33 Рік тому +3

    this was a master class. would love to see more of these. 🤘🏻

  • @adamjones7891
    @adamjones7891 Рік тому +1

    This video gas hit on most of the big things my weightlifting coach has worked with me on for the past 6 months. I came into weightlifting seriously after doing crossfit for 2 years prior.
    Hinging too much: yes.
    Arm bend to 'row' the bar in: yes.
    Being too focused on being vertical in my initial position: yes.
    Also i would sometimes be told to do the "hold the pvc pipe in your palms facing the ceiling" drill in the warm up of a crossfit class and i just wouldnt because it felt like a different position than what i wanted to be.

  • @MuJoNeSs
    @MuJoNeSs Рік тому

    What a masterclass! Thank you so much. Snatch is so beautiful.

  • @ronboucher5841
    @ronboucher5841 Рік тому

    I’ve learnt a lot from you over the years, including this video. Thanks.

  • @mrruthless6913
    @mrruthless6913 Рік тому

    I have been super interested in snatching, and I started by trying to do an overhead squat and it was a nightmare.
    This was so helpful. Thank you.

    • @budgetlifter
      @budgetlifter Рік тому

      been doing it for like the past 7 months and it def get better. Stretch every day to improve mobility makes thing a lot easier

  • @traaaaan
    @traaaaan Рік тому +1

    I'm closer to 40 than 30 and started following you a cpuole years ago. I started c&j but have been too much of a puss to snatch....also because I'm at a small gym with lots of mirrors by the deadlift platform.
    Will do the ohp from the bottom to get the technical form down. Great video!

  • @justinthomas4598
    @justinthomas4598 Рік тому

    Crossfitter of 7 years here.. this is gold Zach

  • @joserubens1308
    @joserubens1308 Рік тому

    Bro, thus OH Squat technique is going to change my game from now on. Thanks Zack!

  • @Itsjoe1986
    @Itsjoe1986 Рік тому

    I must have heard “show me your armpits” and “palms to the sky” a million times. This was a much better explanation and gives me more to practice with. I am so focused on the upright torso, makes it hard to accomplish a good bottom position.

  • @JamieoftheNorth
    @JamieoftheNorth Рік тому +2

    Great explanation with the reverse engineering and starting from the squat. I know what I'm practicing at open gym this morning.

  • @joelsherman8092
    @joelsherman8092 Рік тому +1

    the biggest thing that I've learned from you is that you have found a perfect way to articulate head position as it relates to hip below knee. People rarely understand that the torso angle (head forward chin down) allows you to get the hip lower while maintaining a proper bar position - and it is in fact okay and necessary to move your shoulders with the hips when you squat.

  • @jeffdevon2112
    @jeffdevon2112 Рік тому

    You are hands down my favorite UA-cam creator these days. It’s been awesome to go back through your videos and see how much you’ve grown and improved. Your technique videos have helped me so much! Please keep making videos!

  • @Pepesilvia267
    @Pepesilvia267 Рік тому +6

    Awesome. I struggle to get the bar that far back at the bottom. Just feel like my shoulders won’t rotate no matter how much prep I do. This puts the bar to far forward at the bottom. Working on this from the town is damn hard and unstable. Love your idea of working at the bottom

    • @Jordanschannel64
      @Jordanschannel64 Рік тому

      I struggle with it a lot too, I have been starting 2-3 sessions a week with a 16in box and working downwards to an 8in because that is as low as I could go on the first day. maybe this modification is how we compensate for poor shoulder / upper back mobility

    • @jater10
      @jater10 Рік тому

      Probably step away from the bar and use a training bar or pvc in the mean time. It is lighter but it is more important to understand the positions than lifting heavy.

  • @JosiahSpann
    @JosiahSpann Рік тому

    This was freaking awesome!!!! As a CrossFitter, you've got the nail on the head. Time to go to work!!!!

  • @dustinallen8888
    @dustinallen8888 Рік тому

    Gonna give this a go next time I have a member going through foundations. Solid stuff man.

  • @RatamisPrimeBROGamerNZ
    @RatamisPrimeBROGamerNZ Рік тому

    newbie here, the snatch fasinates me, ive been trying, getting my position, bar path, so much too it, ima do this!! ty zack and dylan

  • @ZidaneSteiner
    @ZidaneSteiner Рік тому

    This was INCREDIBLY helpful for me. I can't wait to get back in the gym and try these.

  • @MichiganFan70
    @MichiganFan70 Рік тому

    Good stuff. Being a 52 year old man with bad shoulders and just plain getting old this is some good stuff to remember for my next WOD at my box.

  • @thebreakthrough4491
    @thebreakthrough4491 Рік тому +1

    Man I miss doing the snatch. I was fortunate enough to go to a high school that had a great weightlifting coach. We were training snatch, clean and jerks in the 6th grade and competing in state championships. It made me so much more explosive as a high school football player. When I got to college all of that went out of the window.

  • @HashimAlmadani84
    @HashimAlmadani84 Рік тому +3

    Zack, by any chance you can cover a video of Snatch and Jerks drills for athletes with AIC Pattern

  • @PandolfoCarla
    @PandolfoCarla Рік тому +2

    Sadly I got to meet Olympic weightlifting through crossfit and at 35YO. I love this video so much but I’m also so angry at losing almost a year now doing all wrong. I just want to electroshock myself and learn it again from the weightlifting approach… I loved them so much that it really makes me sad not getting them right enough.💔
    Thanks!! This is very useful

    • @jater10
      @jater10 3 місяці тому

      This is why CF coaches SHOULD NOT teach weightlifting the way per CF standard - unless they genuinely have a weightlifting bg like Zach and Dylan. Especially first time gym goers and elderly with physical limitations.

  • @kevinboje9270
    @kevinboje9270 Рік тому +1

    Excellent explanation on this, thank you!

  • @luisbrito4384
    @luisbrito4384 Рік тому

    Great job guys now the pieces are staking together

  • @Rxpov
    @Rxpov Рік тому

    Immense effort and thorough explanation. Thank u guys.

  • @johnfitzgerald1055
    @johnfitzgerald1055 Рік тому +1

    I needed this!! Thanks guys!

  • @gaboCF
    @gaboCF Рік тому

    This is pure GOLD!!!! Thank You so much

  • @rhidiandavies1991
    @rhidiandavies1991 2 місяці тому

    Thankyou. I've been saying this for years - the overhead squat, does not translate into the snatch. I find there's a similar issue with a light squat cleans that are common in crossfit wods. You're training this soft catch position that will result in the weight flattening you when you go to clean for real. There needs to be tension in the bottom of a snatch or clean, you should be pulling under as quickas you can, and then immediately meeting the bar, ideally at or just below it's highest point, with your quads and everythinh else fully engaged. This is why I'll often tell people not to train power variations separately. To me, a squat clean is just a power clean you could pull high enough.

  • @danielmsz
    @danielmsz Рік тому +2

    A great problem is when we say “CrossFit teaches this” and that’s not the case. It’s not in their courses. People say this when they actually mean SOME coaches in CrossFit teach this. CrossFit tries to coach the best technique in every modality, borrowing from the best at their sport.

  • @WOdrumline91
    @WOdrumline91 Рік тому

    This is golden. More of this please.

  • @craigjohnson9605
    @craigjohnson9605 Рік тому

    Amazing video! See some shite about at times but this was very in depth, loved it 👌🏼

  • @jtkachlmeier
    @jtkachlmeier Рік тому

    I am a basement dungeon master. I love what you do man. Thank you for your content. Ramsey Dewey referred me over to you. I am hooked. I like all videos and watch all to the end. FYI.

  • @DCJayhawk57
    @DCJayhawk57 Рік тому

    Nice video. I'm thinking about dabbling in Olympic lifting again after my current strength block, so this gives me some good starting points to relearn the movements. Snatch is my favorite but it's been a long time.

  • @david-yb6vp
    @david-yb6vp Рік тому

    Thank you so much for this. Not a cross fiitter but this is exactly what I was working on

  • @Joshdoeshairsystems
    @Joshdoeshairsystems Рік тому +1

    Great video !! More like this with the top notch breakdowns 🙏

  • @vincentprinzo
    @vincentprinzo Рік тому

    Really good video! I have all those faults as a crossfit lifter. These advanced techniques are super helpful.

  • @bobbybobman3073
    @bobbybobman3073 Рік тому +1

    I was hoping for a snatch help video for week or two now, thank you hopefully I can start to feel the movement better and get past a dumb plateau ... 135lbs ... Been stuck there for a long long time, meanwhile I'm able to jerk 200 lbs and clean 225lbs. So yeah it's been really annoying not being able to figure out the snatch.

  • @joshbrown384
    @joshbrown384 Рік тому +1

    Friggen huge, thanks for the insight!
    Dunno if you’ve covered this before, but any shot at a video that quickly covers how to move your feet? Over the years, my feet started staying glued to the ground at heavier weights during both lifts :(

  • @johndoe-gh2or
    @johndoe-gh2or 4 місяці тому +1

    Zach is right no one in CrossFit talking about holding torso angle or working from the bottom up

  • @Ktotheyle
    @Ktotheyle Рік тому

    I loved watching this I’ve learned sooooo much I can’t wait to get working on it now zack got me all excited

  • @jchope777
    @jchope777 Рік тому

    Agree 💯! Took me almost a year to unlearn bad habits from CF when it comes to OW.

  • @Bigkat888
    @Bigkat888 Рік тому +1

    This was incredibly informative and helpful. Thanks fellas! 🙏🏻💪🏻

  • @VermontMustache
    @VermontMustache Рік тому

    Great video guys. Real talk and good pointers. Would probably be real fun to lift and bro out with you guys.

  • @badgamerbaecon
    @badgamerbaecon Рік тому

    Crossfitter who just yeets and prays here (big pull) saving this so I can re-learn my lifts in the off season, thank you!

  • @polyakoviv
    @polyakoviv Рік тому +1

    wow lol i mean this is how i taught myself, my wife and my mother how to do a barbell back squat- find a good bottom position, know it good, feel it and work your way up. I've taught myself this way with overhead squats, didn't realize it's some kind of insight for crossfit lol.

  • @clairebayscoach
    @clairebayscoach Рік тому

    Appreciate you two!

  • @MariusNinjai
    @MariusNinjai Рік тому

    So glad you have a stable camera and not vlog type similar to Cbum style like in a other video

  • @craigherbert25
    @craigherbert25 Рік тому +1

    I had an argument about getting no rep’s on OHS because my torso held it’s angle. I told the judge they didn’t have a clue how to OHS.

  • @shaddi412
    @shaddi412 10 місяців тому +1

    This video is underrated

  • @rageintruths
    @rageintruths Рік тому +1

    You forgot to mention that CrossFit L1 does not consider limb/torso lengths, where athletes/lifters have different proportions which will influence how & what ideal their bottom overhead position should look like. This also directly affects the degree of shoulder torque/rotation in order to support weight overhead.

  • @hoosierboyjames
    @hoosierboyjames Рік тому +2

    Zack and Dylan may have saved my pretend weightlifting career, thanks boy

  • @AKVT-uz2gj
    @AKVT-uz2gj Рік тому

    AK49 VT14
    0 seconds ago
    Internal rotation at address
    Internal rotation when receiving the snatch/squat jerk/split and power
    Why? Cause your back muscles are stronger then your shoulder muscles
    Plus it forces you into a more stable overhead position
    Not like show me your armpits and balance on a toothpick while you lift this load
    Good vid ZT👍🏋️‍♀️

  • @m60mk
    @m60mk Рік тому

    i do crossfit,by us in the box u can crossfit and olymic lifting theye send u there if u neet more time for lifting and its simular what u do
    thx for the vid its very good for the info and how the complex work together ,,

  • @christophschonbach6263
    @christophschonbach6263 Рік тому

    Awesome explanations!!!

  • @garner145
    @garner145 Рік тому

    such a great video! Thanks for the solid advice!

  • @wi11ialvl
    @wi11ialvl Рік тому

    Whoa, a few things just clicked for me from this video. Thank you!!

  • @georgebrandon777
    @georgebrandon777 Рік тому

    Great tutorial, keep up the good work🫡

  • @charlescannon6021
    @charlescannon6021 Рік тому

    Appreciate the content. I live in Texas is there a way we can come to the gym and get a one-on-one sesh? Obviously would pay.

  • @kiffe22
    @kiffe22 Рік тому

    Honestly what you're saying makes a lot of sense and I agree almost completely.
    However whenever I try to implement your ideas and cues or even work with people on positions like you are, something usually becomes very clear very soon: You are working with, cueing and correcting someone (Dylan) who absolutely knows what he's doing, who absolutely understands what you want him to do and who sometimes even needs to be cued to do it wrong (5:02) just so you can correct him then.
    I'm not saying that you're wrong, I'm saying there is a reason you're making all this teaching look so easy.
    I have no doubt that you are having success with this in coaching beginners on a 1 on 1 basis either. As a crossfit coach I'm just skeptical on this approach working in a class of 12 people where I know at least 4 of them would not be able to sit down on those plates and at least 6 will probably never Squat snatch at all because they just don't care enough to learn it and "power snatch is easier" anyway (This is not me saying the crossfit version is perfect. I have plenty of criticism on my own!)
    All I'm saying is that I wish you had more videos of this exact thing, but with an absolute beginner. And I don't mean a beginner of weightlifting (like Nsima), I mean a beginner of moving their body at all, or for the first time in 20 years, because that is the usual client that we get lol.

  • @tylerreaves2840
    @tylerreaves2840 Рік тому

    Long time powerlifter here low bar squatting in the 400s, but my front squat is terrible. I think the key insight I gained here is that just because it's a front squat doesn't mean I have to have a vertical torso angle. My anthropometry (long ass torso) literally doesn't allow for that. I'm going to allow for a slight angle anteriorly and see how that goes. Thanks!

    • @AfferbeckBeats
      @AfferbeckBeats Рік тому +1

      The advice here doesn't really apply to the front squat and clean, because if you lean over either the bar rolls off your shoulders, or your hurt your wrists or fingers trying to keep it there. If you're not wearing weightlifting shoes, that's an instant improvement right there because the vast majority of people lack the ankle mobility for a good quality front squat.

  • @joel-oquendo
    @joel-oquendo Рік тому

    Wow! I'm gonna try this with some gym members right away

  • @XtremeFit256
    @XtremeFit256 Рік тому

    This is really helpful cheers Fham'
    👊

  • @eldiablodelsur
    @eldiablodelsur Рік тому +1

    Can we all take a moment to appreciate how great Dillion is at demonstrating?

  • @alanb1498
    @alanb1498 Рік тому

    Those pulls to the hip are going to be included imy workouts for back..very interesting muscle involvement

  • @chasing_adrenaline_419
    @chasing_adrenaline_419 Рік тому

    This is the best video ever

  • @miura6341
    @miura6341 Рік тому

    I love how he turns his head arround to look and speak into both cameras. Girafeman u are kind of adorable

  • @yougotfelted8297
    @yougotfelted8297 Рік тому

    Zach do you have a video on hamstring strength ? My hamstrings a significantly weaker than my glutes and back and are causing issues with the initial pulling.

  • @emilpindur9400
    @emilpindur9400 Рік тому

    Saved myself a ton of time by just using a smith machine. Start at the bottom in the snatch position and just work up and down from there. That dials in the position, then go freeweight with the bar and load up.

  • @pponto69
    @pponto69 Рік тому

    Omfg, amazing material. Ty so much ❤

  • @IAmDevineToo
    @IAmDevineToo Рік тому

    Great Vid thanks to both of you.

  • @harrymiles2652
    @harrymiles2652 Рік тому

    The yeet and pray tactic... I've been called out

  • @erica9563
    @erica9563 Рік тому

    This was awesome can't wait to try it

  • @cubthomas6672
    @cubthomas6672 Рік тому

    I’m someone who has a forward torso angle when over head squaring and in competitions I’ve been no repped for not locking out the hip at the top of the rep. Curious what you think because to get a “rep” it felt like I had to disengage my core completely to lock out the hip or whatever then reengage it before I went back down

  • @shanindtheeed
    @shanindtheeed Рік тому

    Great video,, really helpful,, thank you

  • @nitrometh42
    @nitrometh42 Рік тому +1

    CF is exercise. After 4 years on the CF Koolaid I realized all I was doing was screwing off.

  • @carlgraham7677
    @carlgraham7677 Рік тому

    Holy crap! . . . Light bulbs !💡 💡I guarantee a couple things just clicked for me. . . . I need to get to a gym, asap. Thank you!

  • @aldrianaugustine9030
    @aldrianaugustine9030 Рік тому +1

    100% agree to everything you said. I remember doing my L1 and disagreeing with everything the guy was teaching us about overhead squats or snatches because I had already learned oly lifting from an actual olympic lifter. None of the staffs cues made sense and could be generalised.