Hey great explanation/demonstration. Your tip of holding "elbows up-bar on shoulders", I found using that for the push press helped me be confident to do more weight. Good stuff, thanks!
Great video! I posted a 3:17 fran yesterday which is a pr a games competitor (now in masters division) mentioned to me about keeping the bar in front rack position for more power and efficiency i never even thought about that just muscle thru it lol. cant wait to see how much improving my front rack flexibility improves my times! Great video Jason!
I spent literally 6 months or so doing front squats long before I found Crossfit to get that flexibility. A good one I've found since though is to put a heinous amount of weight on the bar (my front squat max=112.5Kg I therefore use 150Kg-ish) and just stand with it in the front squat position for 30 seconds or so and repeat. If you can't achieve this; leave the bar on the rack and push up on it from the front squat position- it's awkward at first for everyone but be patient and work hard on it.
Number one, get wrist wraps at any local sporting good store. Second, your grip changes for each of these lifts. A push press requires your wrist to be aligned with your elbow. For a thruster you need to have your entire hand wrapping the bar, but also be able to rest the bar on your shoulders. In a front squat you can use just a few fingers to help balance the bar on your shoulders.
The rack is just setting the bar bell on your shoulders. You should almost be able to take your hands off the bar and balance it on your shoulders at the bottom of a front squat. It also changes a bit for the thruster becuase you need your entire hand to be on the bar. In just a front squat you can make your wrist more comfortable and just use a few fingers to keep the bar in place.
I think it's important to point out as well that the length of your arms determines how far you can put your elbows up. Someone with proportions such as Jason Khalipa can, in fact, put their elbows really far up. Yet someone with a build like mine - 6'5", 41" outseam, and 36" long arms - will find it impossible (yes, impossible) to place the elbows all the way up since that position would cause the bar to rest in the middle of our head, which is impossible.
Wider grip, wider than the press grip, and really lifting your elbows in the front squat help. Also, the momentum from the front squat should help with the press action - which shouldn't really be a military press, but an extension of the momentum.
I'm not an expert but from my own personal experience...whenever I racked a weight, I was feeling it all in my arms which means I was muscling it. You should feel muscles strain around your scapula - super frustrating. Anyways, If that is the case, you need to get your neck, shoulders and scapula region loosened up. I'm fortunate to have a "massage guy" at our box so he knows exactly what to look for. My range of motion has improved greatly so good luck!
Hey the best think that i could suggest is to work on your overall flexibility. I had a hard time getting my wrist to give me the required rotation to do a front squat, and a thruster. I now do alot of arm stretching, wrist mobility exercisers, and use a broom stick to warm up in general. I think that using youtube to search for videos showing how to do all those things, will help you a lot. Good luck Nick
i know this is old and you are busy but i have seen only a small improvement on mobility and my wrists take the grunt or my elbow/triceps. how can i improve it? i love how you can keep 4 fingers on the bar at all times.
The problem is that I can't have my entire left hand wrapping the bar without it hurting. I think I might of done something wrong or strained it by chance. Thanks for the tips though. I appreciate it.
hey jason. just wondering what your opinion is on thrusters with a false grip? cause i feel a lot of strain on my wrists when thrusting on a true grip. and havent thrusted with a false grip yet cause were supposed to lock our wrists out when thrusting the bar over our head right? so just weary about locking my wrists out on a false grip incase the bar falls on my head! haha
All this is good. But how do you prevent the bar from hitting your chin on the way up? Luckily for me my chin is not made of glass, but it still hurts. :)
I tried these at the gym, but my wrist was hurting. Is that something i will get used to over time? the way my wrist is bent back while holding it at front squat position?
My wrist hurts when I do thrusters, front squats, push presses, etc. Any advice on my grip? When the bar comes down, are you suppose to have full hand grip or partial grip like with the fingers tips? If someone can answer these questions that would be much appreciated. Thanks.
For mostly all workouts, you never want to push off your toes. Your body is off balance and it won't give you the drive you need. Squats, thrusters....HEEL ALWAYS!!
dont fully grip the bar. but hook it with the four or thee fingers only. rais your elbows as far as possible. looking up with your head help lock the upper back and shoulders in position. dont touch the bar in the rack position unless you've fully warmed up the whole body, with emphasis on shoulders. also try racking weights that are at least 60kgs so they force the bar deep into your shoulders. dont go near 60% max if you're still learning technique.
I use hyperbole's too often. What I meant was that if several people did the exact same workout and ate the exact same food, each person will look quite different. Some will have really big arms, a small back, large legs etc, some will have a large chest, small arms, small legs etc even if they are relatively the same strength. It's all a piece of the puzzle.
I have a problem with the weight coming down, my form is fine, but I have very prominent clavicles, how do I exercise to stop the weight baring down on them?
why do my hands get sore and tingly from rack position and over head presses of any sort other than KBs or handstands? You know Xfit has a high volume Oli lifts. They jack my hands up!
do pushups with your hands the opposite way... so instead of all your fingers facing forward, make the face backwards. But you dont wanna over do this cause you might end up hurting your self
@AChildOfBodom667 Two points here. #1. Genetics play the vast majority in how you look, not your training. If you were born with a huge waist, you'll keep it. Born with a tiny waist? It will stay tiny. And lose is spelled with one "o".
@915olivares11 You can't target your fatburning, when fat is burning its burning, your body decides where its easier to lose and to gain fat. Men got hard time losing belly fat while women has the same problem with thighs/butt area.
Wider grip for a Thruster??? NO! I don't know where you learned that, you actually want your grip just slightly wider than your shoulders, that's where the most energy will be focused at. I've been a crossfit instructor for 7 years now and this is how you'll get the most efficiency without fatigue so fast.
Hey great explanation/demonstration. Your tip of holding "elbows up-bar on shoulders", I found using that for the push press helped me be confident to do more weight. Good stuff, thanks!
By far the clearest explanation of thrusters I've ever seen. Thank you!
This is probably one of the most helpful videos for CrossFit I've found on here..
Great video Jason, thank you. I am having a transition issue with my thrusters. I just need to work on flipping my grip around.
Always had problems transitioning from the front rack to the press. This vid has answered the question on how it's done, priceless.
you had me at "shitty thrusters" your the man Jason!
+Guy Leadbeatter he probably saw me working out rofl
Cool to have an instructional video from a legit Crossfit champion.
Swear to Jesus...best crossfit video ever! Great job taking time to explain in detail. Lubed it!
Great video! I posted a 3:17 fran yesterday which is a pr a games competitor (now in masters division) mentioned to me about keeping the bar in front rack position for more power and efficiency i never even thought about that just muscle thru it lol. cant wait to see how much improving my front rack flexibility improves my times! Great video Jason!
Best explanation I have seen. You are the man
That actually helped a lot because I was having trouble flipping my wrist from squat to press
"Thrust the s$*t out of that badboy!" Great advice thanks!
i was struggling with the transition your tips really helped
I spent literally 6 months or so doing front squats long before I found Crossfit to get that flexibility. A good one I've found since though is to put a heinous amount of weight on the bar (my front squat max=112.5Kg I therefore use 150Kg-ish) and just stand with it in the front squat position for 30 seconds or so and repeat. If you can't achieve this; leave the bar on the rack and push up on it from the front squat position- it's awkward at first for everyone but be patient and work hard on it.
mobility drills like band/pvc shoulder dislocations,door stretches.
Number one, get wrist wraps at any local sporting good store. Second, your grip changes for each of these lifts. A push press requires your wrist to be aligned with your elbow. For a thruster you need to have your entire hand wrapping the bar, but also be able to rest the bar on your shoulders. In a front squat you can use just a few fingers to help balance the bar on your shoulders.
The rack is just setting the bar bell on your shoulders. You should almost be able to take your hands off the bar and balance it on your shoulders at the bottom of a front squat. It also changes a bit for the thruster becuase you need your entire hand to be on the bar. In just a front squat you can make your wrist more comfortable and just use a few fingers to keep the bar in place.
I think it's important to point out as well that the length of your arms determines how far you can put your elbows up. Someone with proportions such as Jason Khalipa can, in fact, put their elbows really far up. Yet someone with a build like mine - 6'5", 41" outseam, and 36" long arms - will find it impossible (yes, impossible) to place the elbows all the way up since that position would cause the bar to rest in the middle of our head, which is impossible.
@khemRAW there are writprotectors for weightlifting that I recommend using.
Great video man !! super explanation, good advice.
Wider grip, wider than the press grip, and really lifting your elbows in the front squat help.
Also, the momentum from the front squat should help with the press action - which shouldn't really be a military press, but an extension of the momentum.
I'm not an expert but from my own personal experience...whenever I racked a weight, I was feeling it all in my arms which means I was muscling it. You should feel muscles strain around your scapula - super frustrating. Anyways, If that is the case, you need to get your neck, shoulders and scapula region loosened up. I'm fortunate to have a "massage guy" at our box so he knows exactly what to look for. My range of motion has improved greatly so good luck!
Hey the best think that i could suggest is to work on your overall flexibility. I had a hard time getting my wrist to give me the required rotation to do a front squat, and a thruster. I now do alot of arm stretching, wrist mobility exercisers, and use a broom stick to warm up in general. I think that using youtube to search for videos showing how to do all those things, will help you a lot. Good luck
Nick
Good job straight to the point!
Best instruction I've seen!
i know this is old and you are busy but i have seen only a small improvement on mobility and my wrists take the grunt or my elbow/triceps. how can i improve it? i love how you can keep 4 fingers on the bar at all times.
very good form and technique !!
Bro, very nice, thanks so much for the explanation.
The problem is that I can't have my entire left hand wrapping the bar without it hurting. I think I might of done something wrong or strained it by chance. Thanks for the tips though. I appreciate it.
This video was very helpful thanks crossfit
hey jason. just wondering what your opinion is on thrusters with a false grip? cause i feel a lot of strain on my wrists when thrusting on a true grip. and havent thrusted with a false grip yet cause were supposed to lock our wrists out when thrusting the bar over our head right? so just weary about locking my wrists out on a false grip incase the bar falls on my head! haha
All this is good. But how do you prevent the bar from hitting your chin on the way up? Luckily for me my chin is not made of glass, but it still hurts. :)
Legend! You are à king khalipa!
thanx mate! i needed this!
I tried these at the gym, but my wrist was hurting. Is that something i will get used to over time? the way my wrist is bent back while holding it at front squat position?
Love the tips . Very helpfull
My wrist hurts when I do thrusters, front squats, push presses, etc. Any advice on my grip? When the bar comes down, are you suppose to have full hand grip or partial grip like with the fingers tips? If someone can answer these questions that would be much appreciated. Thanks.
I was hoping you'd talk a bit about catching it on your shoulders. Seems like I either use my wrist too much or hit my collar bone.
GREAT tutorial!
If i stumble back on some reps of thrusters after doing a few, is that bad form?
For mostly all workouts, you never want to push off your toes. Your body is off balance and it won't give you the drive you need. Squats, thrusters....HEEL ALWAYS!!
dont fully grip the bar. but hook it with the four or thee fingers only.
rais your elbows as far as possible.
looking up with your head help lock the upper back and shoulders in position.
dont touch the bar in the rack position unless you've fully warmed up the whole body, with emphasis on shoulders.
also try racking weights that are at least 60kgs so they force the bar deep into your shoulders. dont go near 60% max if you're still learning technique.
is it me or has he really polished up in the last 10 years...?
That's why the weight is normally light for thrusters.
I use hyperbole's too often. What I meant was that if several people did the exact same workout and ate the exact same food, each person will look quite different. Some will have really big arms, a small back, large legs etc, some will have a large chest, small arms, small legs etc even if they are relatively the same strength. It's all a piece of the puzzle.
Personally for me - training has dramatically changed the shape of my body.
can you make a vid on how to snatch well. Im desperate to improve my snatch ;)
great explanation
Same here. My wrists hurts during these workout.
Totally unrelated question to the thrusters, but what sneakers are those?
everyone quiet!!!! Jason Khalipa is talking!!! just kidding, I like any discussion about nutrition, exercise and health. thanks!
I have a problem with the weight coming down, my form is fine, but I have very prominent clavicles, how do I exercise to stop the weight baring down on them?
why do my hands get sore and tingly from rack position and over head presses of any sort other than KBs or handstands? You know Xfit has a high volume Oli lifts. They jack my hands up!
Love you bro!!!
PLEASE make better quality videos in terms of audio and video quality!!!
Rest... You're the man!!! 👆 👊 💥
Shit, I have to do a hundred of these tomorrow for time in workout program O.o
do pushups with your hands the opposite way... so instead of all your fingers facing forward, make the face backwards. But you dont wanna over do this cause you might end up hurting your self
This doesn't strain the wrist?
I do it the other way around. Ill check afterwards how it SHOULD be done.
anybody learn something in 2019?
Hmmm. Wouldn't that be consider squat thrusters? And not just "thruster"?
You have to move your head back to get your chin out of the way and push it forward as the bar goes overhead.
Further to previous comment, I meant to say 135 pounds not 95 pounds
I'm having problems with it. That's the point of my rant for someone to go into detail about it.
did lots of those today .. yoga tomorrow LOL
are you pushing off your heels of toes???
why didn't he show us by doing it at the end ?
Ignore Cleverman1980... He's from the South
HOW DO YOU KNOW ME SO WELL
Has me saying "thrust the shit outta that bad boy" all the time now when thrusters are in the wod! lOL
just use a weight thats more than enough to sink into your shoulders, but still not nearly heavy enough to affect your technique.
I... want... that... shirt!!!
Legend Thank you!
@AChildOfBodom667 Two points here. #1. Genetics play the vast majority in how you look, not your training. If you were born with a huge waist, you'll keep it. Born with a tiny waist? It will stay tiny.
And lose is spelled with one "o".
solid info!
Milton is that you?
that will teach me to forward it, thanks
Look up video's from California Strength, "Clean, part 1, How to"
Big help!
It's like he got a little adrenaline shot after the thrusters and started talking faster
Someone playing Tony Hawk 2 in the background
thanx for the tips
Thanks cool vid
Good stuff
I have that problem too.
You forgot about the catch and stringing them into the next
@915olivares11 You can't target your fatburning, when fat is burning its burning, your body decides where its easier to lose and to gain fat. Men got hard time losing belly fat while women has the same problem with thighs/butt area.
Search "dan john on wrist flexibility" on youtube, that video helped me a lot.
So make one Bob.
Exactly what i am doing! :D
Search "crossfit front rack". Racking explained...
So, I've been doing them wrong too.
How heavy is the weight being demonstrated?? It looks like your tossing around 10 pounds lol 😱 if it's 95lbs wow....
Indeed, even if I've done the shit many times before....
Solid.
really great video! Ima gonna subscribe yo ass!
This is good instruction but it doesn't address nor have I seen any videos that specifically address flexibility issues.
Wider grip for a Thruster??? NO! I don't know where you learned that, you actually want your grip just slightly wider than your shoulders, that's where the most energy will be focused at.
I've been a crossfit instructor for 7 years now and this is how you'll get the most efficiency without fatigue so fast.
yeah seriously, it sounds like a felxability problem. hit up some mobilityWOD via Kstar.
Search youtube for 'fixing the front rack' There is a great video from mobilitywod's site.
Thrust the shit outta that bad boi!! jason is the shit