Full Hand vs. Fingertips (Weightlifting vs CrossFit)
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- Опубликовано: 8 мар 2018
- You should work to getting a full hand on the barbell for a proper front rack!
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treat light weights heavy and you'll treat heavy weights light
Pavel tsatsouline gang
every warm up sets i do is like this!
Exactlly
*laughs in lasha talakhadze's rack position*
Ernie Frantz
You're like the best kept secret of youtube.
Tru dat
Such a diplomat with that crossfit praise/callout haha
Eugene Poon bro i see you everywhere in lifting video 😃😃
He's right, though. I never would have gotten into Oly lifting if hadn't first met it in Crossfit.
Austin Duke
Don't owe them jack shit, if anything that's just a reason to hate them even more, they're teaching incorrect and longterm dangerous technique and training philosophy to MILLIONS of people worldwide
This is honestly one of the best weightlifting channels around. You've really inspired me to start seriously weightlifting, and all these technique videos have helped so much with identifying and fixing weak points in my lifts. Thanks so much for the awesome content, Zack! Keep up the amazing work!!!
How these videos keep getting informative continues to amazes me. Good work.
So informative! Thank you so much. I’m a college rower who struggles so much with front squat and will 100% be trying this out.
Zack, I appreciate the insight to the positioning and drills to correct/improve. Excellent, excellent detail. Thanks!
Went to his seminar in Dublin and loved it. Can't wait to pass on the knowledge that I've gained to my members. Thanks Zack. Looking forward to seeing you in our gym at some stage in the future.
Thank god my crossfit coach always says; FULL GRIP!!! But then again he learned from the best: D. Klokov!
@El Maccho he used to do seminars quite often back then
@OtsomeisterWhen Klokov retired from Oly lifting, he started traveling the world and teaching seminars. A friend of mine met him as well during one of them.
Loving your videos Zack. I've been strength training for two years now, but recently on Saturdays I've been going into the gym and practicing the Oly lifts under light load (video analysis and all). Your videos are a huge help since I cannot afford coaching at this time. Once I can afford a good coach Ill probably switch over to Oly lifting full time but for now I can't thank you enough for the introduction to the sport.
I’m waiting for your channel to blow tf up man. You give the most specific, straightforward, BEST advice on weightlifting. And you engage with your following which is just so awesome and admirable. Your time is coming.
Such an underrated channel for the RUclips weightlifting community. Keep up the good work Zack!
subscribed to your channel from this one video. This was very helpful and great explanation. Can't wait to see the rest of your channel
This is a great video! I've been lifting for years and had given up getting my full hand on the bar a long time ago. It's great when I can find a video that teaches me something that potentially solves an old problem for me (time will tell).
I significantly enjoy your videos even if i'm not into weightlifting (rather than in calisthenics). You offer highly informative and quality videos. Keep it up!
Great video. So glad I found your channel, so informative! Thank you!
So brilliant. I love this guy’s ability to articulate this stuff!
You’re one of the few people out there who actually knows their shit & corrects others without being a jerk about it. Much love for that!
Dude! Thanks so much for this vid!! It absolutely adressed a critical matter that i personally struggled with in crossfit for some time!
WOW this went so much more in depth than I was expecting when I clicked the video. That was one of the most interesting things I've seen in awhile
Since yesterday I started to follow you.
The title of the video took my attention because I do CrossFit but I really love weighlifting, thanks God I have an amazing trainer, she is always pushing me to be better at weighlifting correcting my postures and teaching me the correct techniques, I feel very proud of her.
Thanks to this videos I hope to be better at what I love, thank you!!
Greets from Mexico
Dude, thank you so much for running that point of where I struggle into my front squat. Awesome pointers.
I take all your tips back with me to my box here in Florida! Love having this base knowledge from your videos.
I've been a strength coach for 8 ish years. I worked in a CrossFit Gym for a few of those. I believe in the full hand grip. The perspective you might be missing is that 90% of the clients in a CrossFit Gym are #1 over 35, and #2 only concerned about getting healthier and looking good. In the 45 minutes you have with them a day you try to focus on the things that will get the person healthier. For most people, preventing a heart attack or stroke is more important than lifting a lot of weight. Mobility work is definitely a priority and working toward a full hand grip is a long term goal. But most beginner clients can't even do a BAD front rack. So don't hate too much. Most of us are more concerned with what will help the 50-year-old stay healthy than what will make the 18-20 year old a better athlete.
then why are you teaching them a front squat? the 59 year old would get healthy way easier goblet squats without having to learn a technical lift
Why are you making old people with shit mobility do a barbell front squat? It's not mandatory, after all, you said they just wanna be healthy
BS
CrossFit always making excuses.
Coming from a L2-Crossfit coach. This is really great advice and makes so much sense.
Cheers!
Great video. I have this exact problem and the excercises you showed will be of much needed help, thank you sir
That was very clear from the beginning, never thought about it. I am a Crossfitter and trying to improve all the time. Thanks
Just started watching. I feel like you were spot on with the crossfit. Alot of people join for several reasons with minimal knowledge and just take the advice from all the different coaches and their habits. I really liked the improvement video at the end
This is such a useful video for beginners, really good to get off on the right start and this video is terrific. Thank you very much good sir
I practice and love to train CrossFit style. This video is a an excellent source of weightlifting knowledge and I have personally learned from it. Happy to say my rack positioning is a lot better than the one shown but now I know how I can improve it even more! Thank you for the tips!
Damn!!! Im in love with this video. Thats all I needed. I have been suffering with strong strokes in the clavicular area, because I have them a little out, due to injuries of the long time I trained judo. Tks!!!
Great advice and very imformative,,, perfect form before function will make you stronger in the long run!!!
I always said CrossFit is a great concept just executed poorly
Zoo nah, doing heavy Olympic lifts for infinite reps is a recipe for disaster.
Graymatter refer to my first comment
Zoo But that’s the concept.
CROSSSHIT
Crossfit is a combination of all the worst parts of fitness. Why would anyone completely exhaust themselves then try to lift as much as possible over their head?
Looks like im starting from scratch again. LIVE FOR THE GRIND!! thanks Zack Telander.
I just found your channel. Your videos are fantastic. I agree with everything you say, even though i do fall under a more functional style coach if i were to label it. Your the first channel or coach i have found on youtube that i can say that about. Im am super impressed. Looking forward to learning more from you. Thanks
I thought I know/have good front rack position, but I always learn something new from your videos, great work on approach and knowledge for weightlifting, cant wait for next video!!! (and I hope for some nice footage with Clarence)
AWESOME video buddy; really clear and useful explanations. Can't wait to try it!! I love crossfit but you are absolutely right bro. Thanks for sharing!!! (By the way, thanks for using Lydia's images for your explanations, in Spain we are very proud of her!!)
I don't think CrossFit does enough research when it comes to proper technique, form, etc. The Level 1 seminar is a $1000 joke.
TheWebaa 😂😂 you “don’t think” huh? Good grief 🤦🏼♂️
Haha they don’t care! They don’t even have a legitimate drug testing system. It’s all about $$$$ for them
Please elaborate on the drug testing, thanks.
@@pallekjrlaursen8388 they don't have it . you still don't get it?
Uclababy Bruin right....obviously some Games athletes were suspended from nothing for taking stuff. 🙄
I appreciate the information you provide in your videos.
A guy just snatched my deadlift. I will just keep browsing this damn youtube...
p.s. Thanks for the great content, brother. Just recently discovered your channel. Very educating. Keep up the good work! 100k is coming.
Great presentation brother!!!! Concise and very detailed towards the key elements of Olympic Movements!!!!
This was great advise, my friend! Thank you!
I'm glad I find your video, this is exactly what I think, the most important is the form of the movement and the technique (and not how many reps you can do in X time)
So in the CFL1 seminar I attended (Sep 2018) they definitely addressed this. It was framed up as "full grip is the proper way, but for beginner squatters that don't have requisite mobility we start with open fingers, and work on mobility to get them to a full grip....". Our coaching staff also preach the same, and just recently at a drop-in while out of town, I had a similar teaching during setup for FR box step-ups. So being that this video is a year old, and all of my recent examples are in line with your teachings, maybe this has been recognized and corrected by CF training. Great topic, thanks for doing what you do.
Great video. I don't say this lightly, your knowledge is inspiring. 🤘🤘
Thanks for this content Zack, it's gold. Bring your seminars to Toronto, Canada.
I'd love to. Have your gym email me! coachzacktelander@gmail.com
Thanks for the info, I started crossfit this year and it has been absolutely awesome for my wife and I, we've lost a combined 75 lbs since we started. I'm now at the point to where I'm going heavier on my lifts, I recently hit new prs 405lb raw deadlift and 385 back squat. I've noticed that my clean and jerk is not increasing.
Excellent video Zack. This is why I teach the positions before the lifts. Many people (mostly coming from CrossFit) have poor posture and have been trying for months/years to gain strength without addressing this number 1 issue. They start gaining strength like crazy once they work on their mobility / posture. Great weightlifters and weightlifters that have been training since their childhood don't have this kind of problem.
This is literally the exact video is needed... Starting those drills tomorrow!
Brilliant video Zack! Love your content!:)
Catching up on your past videos, this will now be my warmup before front squats.
OMFG. Me so much at 4:50. Great content, Zach. Just started taking weightlifting seriously after being a Crossfitter for several years.
Awesome cues on how to get a full grip on the bar! Thanks a lot.
Your video here is spectacular! 💪🏼💪🏼
I love you too 💚
thank you so much for sharing all that knowledge, means a lot! Regards from Spain Zack 💪🏽✨
really love the information! keep up the good work
Awesome video. Favourite channel on youtube!
My coach has started me on Olympic lifts 4 months ago
I’m a 49 years arthritic male 94 kg
He is a Crossfit coach but started in Olympic lifting your words ring so many of his changes to my form
Great advice thanks and video too camera angles 👍🇦🇺
Aye an Aussie 🇦🇺🍻🤙
Hi Zack , thanks for the video . I think that one thing is often overlooked when it comes to the front rack , that is the extensibility of the upper back muscles ( trapezius , rhomboids ..) . to get a good front rack you need to create a shelf for the bar , the shelf is created by protracting the shoulder blades so that the bar can rest on the clavicular bone and the anterior delts can secure the position by blocking the bar from sliding ( given that your neck is straight enough so that you can put the bar on the clavicular bone in the first place) . the roblem is when your upper back muscles are tight from having poor posture ( lordosis) or from just not using the full range of motion , you won't be able to attain shoulder protraction without compensation in the upper back ( rounding) , since rounding in the upper back ( followed by extension in the cervical spine) preserves the current length of the upper back muscles , and that's what gives the lordosis that you see in the crossfit video. i think adressing the thoracic spine without adressing the upperback muscle is pointless , since the shortened position of the muscles will just pull back the spine to that lordosis and hyper extension in the cervical spine . i think the lack of mobility in the uperback muscles also hinders the overhead press position since it blocks the scapula from moving properly and a lack of motor control in that area means less stability in the position ( especially in the internal rotation that is secured by these muscles ) . i would like to get your input on thins if possible . .
Thank you for elucidating an important point. Weightlifting 🏋🏾♂️ and biomechanics in general do have a _right_ answer. Keep fighting the good fight.
thanks for the insight, will definitely learn full grip, and see if i can pass this on to my clients who wants to optimize their front rack.
mindblowing video o_0
in a few minutes the guy just solved 5 problems with my training. Thats a coach of respect
great video man, good info, well put together, and now I will be working on whole hand grip for the next...well probably the next year!
I love crossfit, and when it comes to queues, I always give priority to the sport specific coach. And all crossfiters (coaches and athletes) absolutely love to learn from them
thanks Bro...i am a new crossfitter and i was struggling just yesterday on power cleans and front squat....from the gym we mostly did that crosshand grip so everything felt foreign
..your video makes so much sense imma try it out later
I tried the methods, absolutely useful, thanks for sharing this!
Holy shit, i just saw you put on a show at the TSS chop 2 meet. And (if i remember correctly and you attend A&M) then you and your AM homies crushed us as the meet before that. Thanks for putting out some good educational stuff, helps for personal use and as a newer coach
I tried these drills tonight and honestly it was super hard. I thought i had great t-ext but i could only hit the rack maybe 1 in 4 and only hit the front squat once without losing my extension.
Great drills ill keep at it thanks for the great content zack. Ps first saw you on alans channel.
I tried this drill this afternoon, and it worked. Thank you coach..my front rack is getting better.
This is where things get tricky with the semantics. Some of the best front squatters in the world open there hands when they squat (Clarence being one of them). However, MOST elite lifters keep their full grip throughout the clean and jerk. The issue with the crossfit version is that teaching the open grip leads to future issues in the clean and jerk. These issues you'd never find with someone elite who purposefully opens their grip in a front squat.
Edit: their* thanks grammarians!
Zack Telander boi it's their not there smh my head 😤😤😤😤
Yeah Zack, but as you said it's not *bad* per say, it's just not the most efficient. I'm sure Klokov or Xiaojun aren't using the same foot position they had when they first started either -- it evolved over time as their strength/mobility/proficiency improved. I've seen lifters who stick to the closed hand, who lack the mobility to get the bar resting on their shoulders, end up catching and holding the bar down below their neck, someplace on their upper chest... this causes *terrible* form in their squat and/or clean and addition strain on the lower back from the overly front-leaning positioning. So which is better in that case? If an open grip would allow them to catch the bar higher and maintain better position, they can work on improving mobility/strength so they can gradually adjust their grip to something more optimal, while working with a much better position for the lift in general.
I agree with you in the video. Crossfitters are taught the wrong techniques and next thing you know, practice makes permanent. I don't get why Crossfit Level 1 coaches are taught to teach like that. In swimming nobody teaches the dog paddle as a replacement for the front crawl, or tennis coaches teaching a different kind of backhand stroke for newbies.
I think open hand or relaxed grip is alright as long as all fingers are at the bottom of the bar, not just the index and middle fingers. Over time the lifter will default to that grip and learning the clean and jerk will be safer.
Zack Telander, this video was very helpful. What you're saying makes a ton of sense as it relates to teaching and cues. Question though - if someone has proper form, no issues with rounding, etc., in a crossfit style WOD where a front squat is being combined with who knows what else, would/could there be a benefit to disengaging the hands, saving the grip and forearms for other portions of the workout? Put another way, might it not make sense to teach correctly and then describe the fingertip style as and option for more advanced crossfitters to utilize in situations like that?
Big thanks for the video! I've been doing front squats wrong for a while. Luckily I have good thoracic mobility from other work, I was able to do the mobility stuff and everything feels way better with the shoulders back and upper and lower body engaged, THANKS!
As a Crossfiter this is super eye opening and cool to think about! You don’t know what you don’t know right! A huge problem for me is collapsing forward. Time to work on that thoracic and hip mobility
Holy shit, you have 14,000 subscribers? I’ve been watching these videos for the past few days thinking you’re at 100,000+. This has been a surprise. But great content, definitely one of the under appreciated RUclips channels.
I have recent;y been having problems with my front rack position. This video came out at perfect. Gods plan.
This was an excellent description of mobility requirements for novice olympic lifters that is understandable by novice lifters. thank you!
u nail it with this one,i found out my hips were preventing me for snatch and u just confirmed it cheers bruh
Amazing video! I've got some major hip dysfunction and very limited ankle dorsiflexion and I'd really like a one stop shop on how to fix it. So I'm voting for you to make a squat video.
Thanks for the video my dude. Just came across your channel. I don't practice the Olympic lifts, but I struggle to front squat with this grip. Will try out the exercises you prescribed. Cheers!
Btw Zack you're killing it with these uploads keep it up.
wow, this is what I was looking for. Great stuff
man I never thought to use straps in the front squat to keep the f*****g pinky from leaving the bar. Actually genius.
Mueller Nikolaï always the pinky lmao
I learned that from a video of Alexei Torokyiy or however the fuck you spell his name
I used straps to front squat until I got my lats and wrists mobile
🤣🤣🤣🤣 how annoying is that I have the same problem
Wow as a crossfittee who is entering oly more seriously ive watched my videos with cleans and really seen how the elbows up is not as helpful as spine position. Amazing video, Zack!
Excellent video. Very good information! Thanks!!!
you rock man... that was awesome in so many levels
Hello @ZackTelander I am a big fan of your videos keep it up my man
Thanks Zack, this is very helpful.
Oooh, I think you've answered my question of why I can squat so much more by grasping the uprights on the Power rack than I can by free standing - weakness in my back. I balance a Safety Squat bar on my shoulders which leaves my hands free to grasp the power rack uprights. Then I can freely go up and down in the squat and work my legs. But, I see where that leaves out half my body (my back muscles) and isolates to mainly my thighs just like on a leg press machine. I can see that I've got some remedial work to do to balance out my muscles. THANKS FOR ANOTHER GREAT TIP ZACK.
Greta video. I work at a gym (hired recently, 21 yr old) with 30 percent CrossFit, 30 percent calisthenics/military work, the. The rest is more bootcamp/acro stuff. Love videos like this because I want well rounded knowledge. Being someone that considers them self athletic, I’ve always been about mobility, functionality, and technique. I played many sports growing up and was fortunately taught lifting for the purpose of translating to my sports (football and shotput/discus college level). Learning now more about the lifting world ie Crossfit stuff, strongman, Olympic lifting, and power lifting. I enjoy channels like yours that respect different methodologies and the science/purpose behind them and help pass knowledge to others. Earned my subscribe and I hope to learn more.
Great points Zack! Thank you
Hello man, thanks to you, I realized that I have to improve my push press and my squats, I do crossfit and every day I try to improve. greetings from Argentina
👏🏻👍🏻 Thank you for all the Info it’s a great help👍🏻
GREAT teaching on this!! Well done vid
Freaking phenomenal video. I'll definitely be hitting those drills 3x per week. I have slowly worked more fingers onto the bar for my front squat, but the progress has been slow.
I also would love to see you make that fixing your squat video.
awsome info, good drills, you won a follower bro!
Clarence Kennedy
This is going to be the sickest collab. Squat God himself
my boiii clarence
All i heard was something something Clarence Kennedy
Jasiel Arredondo you mean Clark Kent hmm
The myth, the legend, God.
Everytime it zooms in I get ready for a memey joke, but all I get is well articulated weightlifting advice. What the hell is this, a serious educational video?!
This was amazing!! Thank you!
great video Zack! I think a video on wrist position in the Olympic lifts
Would be interesting as I see quite a few different lifters, with varying degrees of wrist extension.
I tried doing the strap in front squats and overhead pressing and it has helped a lot. Shoulders are moving a lot better and back squat shoulder position has become a lot more efficient and comfortable as well. Still working on the sotts press and cheeky ohs but
Your videos are gold. I hadn't thought of using the "real" Sotts press as a way to strengthen the thoracic position at the bottom of the front squat. I think it's good to stress developing the full grip in the front rack. I have an old Cuban/Soviet WL coach who cues for the elbows "down and out" right before performing the jerk, and that cue requires a full grip.