Hold a barbell on your shoulders in a similar fashion to a low-bar back squat. Place your feet anywhere between hip width and shoulder width. Push your hips back as far as you can, allowing your torso to tilt forward. Stop when you feel you can't maintain a rigid back. Return to the standing position by squeezing the hamstrings and glutes. The goal is to get as low as possible (back angle parallel with the ground), with as straight a back as possible. Any rounding in the back will negate the hamstring stretch. Varying degrees of hamstring flexibility means full depth will be different for each athlete. The knees may bend during the movement but only slightly, allowing for greater depth.

Olympic Lifting


Coach Burgener knows more about Olympic Lifting than anyone on this planet. If you want to improve your snatch and/or clean & jerk then you NEED to attend the CrossFit Specialty Course: Weightlifting. If you haven't heard of Coach B then you should slap yourself. Check out these CrossFit Journal articles for more info: The Burgener Warmup, The Stance, Clean & Jerk, Receiving The Bar, and Snatch Grip Position

Power Lifting

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Improve your Deadlift, Bench Press and Backsquat with the CrossFit Specialty Course: Conjugate Methods. If Louie Simmons is good enough for the various NFL and NCAA football programs then he's good enough for you. Check out these CrossFit Journal articles for more info: Louie on the Conjugate System and Dynamic-Effort Day