In the box we
coaches always strive to reinforce proper and safe movement patterns, but what
if lets say a lift doesn't go smooth. Well were here to show ways to
"bail" or "dump" the weight in a safe manner that will
reduce the chance of an injury. Take for example myself for instance. As an
athlete I grew up racing in Motocross. I was scared of falling until I learned
how to fall properly. Same goes for our various exercises in the box. Our
confidence is only as strong as our knowledge in what can occur.
Lets start with the
ways how to dump simple movements such as the act of dropping the weight
forward and stepping back, which are a great option for a failed front squat,
clean, snatch, and overhead squat. The act of dropping the weight backward and
stepping forward can be used in the back squat, snatch, and overhead squat as
well.
Now the importance
of mobility in our rotator cuff will become very apparent when dumping the bar
behind us in a snatch. Please take note that this isn't the most ideal way to
dump the bar. We recommend bailing in front of your body so you can keep an eye
on your weight. This will reduce the chances of the barbell becoming a homing
missile launching towards another athlete around you. The pass through
movements with the pvc or bands will mobilize your rotator cuff and GH joint
thus reducing the likelihood of dislocating or damaging your shoulder when
dumping the bar.
Try out the above
ways to dump the weight with either a pvc or light manageable weight. There
will be a video posted along with this journal entry covering the proper ways
to bail.
No comments:
Post a Comment