Come join us this Saturday for our free Saturday Workout! We will be meeting in front of the UCSB Recreational Center at noon (or meet at the pull-up bars if you know where they are). I always look forward to seeing everyone workout because I almost always notice the improvements everyone's been making. Example? Last week, the numbers everyone put up for the pull-ups was an outstanding improvement from just a few weeks ago! I don't know who's pull-ups have improved more for the girls, but they have all made drastic improvements. Congratulations Faith, Ashliegh, Danielle, and Sue. Amazing work. As for the guys, the numbers you are starting to put up are creeping up to Bill status (and surpassing me!...Dammit!). Keep up the effort! And if you haven't joined us yet, why not? Your wasting a perfectly good Saturday by not getting to meet and become part of our Crossfit community. Come out and join the party!NEWS FLASH - Huff and Nick Conn are getting their level 1 Crossfit certification this weekend at Crossfit San Diego! I'm so excited for them. I can't wait to hear how it goes. Wish them good luck! Huff will be back to join us next week.
Crossfit Trivia Question #10 (worth 6 points): What is the hook grip and what is one of the reasons we use it for the Olympic lifts?
*Bonus Question (worth 6 points): What is another less obvious, but equally important, reason for using the hook grip in the Clean?
W.O.D Saturday 6/7/08
Come and see. This one's gonna be good... ;)
When we open up...you can grunt all you want!
Come and see. This one's gonna be good... ;)
When we open up...you can grunt all you want!
14 comments:
the friction between your fingers and thumbnail makes the grip stronger. also, since you're not clenching your hands as much, it's easier to keep your arms loose so you don't try to row a 200-pound clean.
not the best wording.
Just came back from doing thursday's workout with Matt:
Mile: 7:49 (way too slow)
Row: 32 calories
30# dumbbell thrusters: 23
20# dumbbell cleans: 20
Tuck jumps: 30
Pull-ups: 22
Total: 127
The hook grip is a pronated grip (palms facing backwards), with the thumbs wrapping around the bar first, and then the first two or three fingers on each hand wrap over the thumbs
1) The hook grip is more efficient and allows you to lift much more weight without the use of straps.
2) You have more control with the hook grip because two or more fingers are holding on to the thumb, rather than one thumb holding on to two or more fingers.
Matt,
watch your grunting and weight dropping...your neighbor will have you arrested!
Does the hook grip help stabilize your wrists in the clean?
I'll give the first 6 points to Miguel for answering what the hook grip is and why we use it.
Ken, you're on track but not quite there for the bonus 6 points. The answer does have to do with relaxing the arms, but not to prevent the row...keep trying
Relaxing the arms is important so that you promote triple extension. This means that the lift is initiated with the hips. After the hips have fully extended the pull is transfered to the shoulders. After the shrug is complete the lift is finished with the arms (a row I suppose). The point is that each phase is taken to full extension before the next phase begins.
I suppose relaxing the arms is also important so that that load of the weight can be properly transfered to the hips and back. I think this amounts to what I just said.
The "Hook" grips keeps both shoulders and elbows in a symmetrical position. While it theoretically takes much of the stress off of the joints which might be created by the twisting of a mixed grip it has the disadvantage of being extremely uncomfortable for the thumbs, something which those who advocate it says will pass once a lifter becomes accustomed to it.
source:http://www.motleyhealth.com/weight-training-deadlift.html
Great answers guys, keep thinking..
Think about the following:
1. What happens when you are allowed to relax your grip
and
2. What part of that clean becomes more efficient with a relaxed grip and why (think quick movements)
First of all, what part of an olympic lift doesn't require quick movements?
Anyway, I think you're hinting at getting under the bar. The hook grip must provide the strength to effectively pull while simultaneously facilitaing the transition under the bar.
If this is the case then I might be confused about the olympic lifts. It doesn't seem like my hand is rotating around the bar... it seems like the end of the bar (where the weight is) is rotating around the rest of the bar... and my hand which seems rigidly attached to the bar.
Does this make sense and should I pay closer attention to my grip?
Matt,
1st pull of both the snatch and clean are slow and controlled.
anyway, your answer is close enough to what I'm looking for so 6 points are yours amigo! The hook grip allows our forearms to relax. With relaxed forearms, a quicker third pull is possible. Because less tense forearms allow you to pull your elbows below and in front of the bar much quicker.
And yes, the center of the bar does rotate with your hand which is why a "good spin" is an important component of a well made bar. (try a clean with one of those short bars with the weight preset at the Rec Cen and you'll feel the difference immediately)
What's the relationship of the first pull on the clean and snatch to the pull in the DL? Also, can the olympuc lifts be thought of as a slow initial component followed by a power movement (pull + hang power clean or pull + hang power snatch)?
I need to go to an olympic lifting cert!!!
Matt,
exactly right. The first pull should be thought of as slow controlled deadlift off the floor (some people like to call it the squeeze) transitioned to into the explosive and much more powerful second pull. Squeeze first, then explode!
The Olympic Cert is supposed to be great. I'm planning on going to one sometime later this year. I'm sure Huff is too, tag along!
Check out my recent post for entertainment.
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