S P E C I F I C I T Y
I’ve spoken before about putting your ego to the side when training sport specifically. The example I previously focussed on was the idea of weight over position in the back squat.
Using myself as the example I am someone who is posterior chain dominant and can lift a lot more weight in a low bar squat than high bar. Low bar though has very little carryover to the positions needed in Olympic weightlifting, the lifts most commonly tested at CrossFit competitions.
Something that you don’t see a lot of (although you may have seen @adrianmundwiler ‘s crazy impressive 227kg box squat today) in CrossFit and Olympic weightlifting is the use of speciality bars to somewhat bridge the gap and target certain weak links in the kinetic chain.
Despite personally being weaker in the high bar back squat than the low bar, a high bar 1rm of 180kg, according to Russian training manuals, is enough requisite strength to translate to a clean and jerk of 144kg (80% of back squat)
So for me the issue is technique and positional strength and not overall strength.
Enter the safety bar. As you can see in the picture the safety bar allow for a much more upright chest, closer to a front squat in position. Yet I am able to overload that more sport specific position with weights I couldn’t handle in the front squat, as well as the added benefit of less strain on the shoulder joints which get their fair share of wear and tear in the sport of CrossFit as it is. In testing I could easily perform sets of 3 with my front squat 1rm.
In general, back squatting with a straight bar will allow for the most weight to be lifted, even in the high bar position, and more weight will result in greater adaptation and strength gains over time. But for experienced athletes who already have the requisite strength but just not in the correct positions, using things like the safety bar can be the perfect tool to help overload these weaker positions.
#safetybar #safetybarsquats #educatetodominate #backsquats #olympiclifting #olympicweightlifting #olylifting #olympicweightlifting #sportspecific #sportspecifictraining #squats #crossfit #crossfittraining #crossfitgirls #cleanandjerk - 27 minutes ago