Lock Out Your Elbows

As you change directions, slam down your feet and pull under to the squat, there is (at least) one more thing you must remember: lock out your elbows. If you don’t, you’ll catch the snatch with bent elbows and everything will quake and quiver. Your stance will feel off. Your shoulders will be angry. This is because the bar is not stable. When your elbows are bent, the weight has room to rattle around and given gravity, it will.

Snatch balances are, among other things, a great drill to work on elbow lock out. You dive under the bar and you slam the arms into place. The jerk is also a fantastic lift to work this idea. If you get locked elbows quickly, the lift feels like leg work. If you don’t lock out your elbows, there is a hefty shoulder press coming your way.

Go elbows, go!

Cap’n Jack Sparrow
Part 1: Barbell Technique
EMOM 8
Squat clean
Front squat
Part 2: Gymnastic Technique
Alternate 8
A: double unders
B: pistols
Part 3: Conditioning
10,9,8,7,6,5,4,3,2,1
Burpees
Box jumps (24″)
Push press (115/83)

Check the whiteboard for numbers.