CrossFit Koncepts

Overview

The SAT, or Snatch Assessment Tool, is a tool that I created to help trainers and kettlebell practitioners alike to visually assess and correct their Kettlebell Snatch technique. Working with athletes on a daily basis makes it a requirement to have simple and effective tools in your “trainer’s toolbox” to quickly fix or remediate movement skills. Always on the lookout for new tools that I can use, I was thrilled when I learned about Dan John’s Hinge Assessment Tool and how simple and effective it was. Dan’s HAT or Hinge Assessment Tool inspired me to look at the Kettlebell Snatch in a very different light; interpreting the markers for a great Snatch technique as opposed to a poor Snatch technique. So once again I find myself thanking Dan John… Thanks!

The Snatch Assessment Tool (SAT)

The SAT is comprised of four tests that will allow the user to visually assess the subjects Kettlebell Snatch technique and hopefully lead them to several corrections or technique modifications. All that is required for the SAT is a stick or PVC pipe about six feet long, a bit of open space, and a Kettlebell. Once you have all those things in place you’re ready to go.

The four tests are: Taming the Arc, Trajectory, Transition, and Top Lockout. Looking at each one of these separately and in combination will improve your Snatch technique, make them more consistent and safer, and allow you to move more weight faster and more efficiently.

I love creating workouts, drills and tools that are easy to use, and especially, easy to remember.  That's why I love Dr. Mark Cheng's "3 S's of Foam Rolling":

1. Slow; go slowly and allow the roller to do all of the work
2. Small; pick a small section of tissue to work on
3. Soft; be sure to relax the area being rolled

For how the three S's apply to your using the Foam Roller you're going to have to watch Dr. Mark's video:

There are several things that I know a lot about:

1. James Bond
2. Kettlebells
3. Martial Arts
4. Batman

There are also many things that I know nothing about:

1. Women
2. Brain Surgery

That being said - I really love this picture! :)

You've heard me say it a million times (if not more) that you need to take your Foam Rolling seriously and you need to do it every single day (especially when you don't feel like doing it because that's when you need it the most)!

Those of you who do it on a daily basis know how much it helps get you moving better and feeling better - as well as making things that were once hard a lot easier to do.  Then there are those of you who have jumped on the Foam Roller and have had some amazing results - good for you!  My suggestion is to use the roller before and after the workout (this is different than stretching before a workout) and then do it once again when you find yourself with a few minutes on your hands (like when you are sitting on your butt watching tv).

If you don't believe me then you need to listen to someone who is a lot smarter than me - my friend Dr. Mark Cheng.  Check out Dr. Mark's article and the following video to see what he has to say about the benefits of using your Foam Roller.

I've written here before about the American Swing and the fact that a great percentage of people are not only doing it incorrectly, they're doing it in a manner that is just downright dangerous.  Part of the problem is calling it a "swing" when in actuality it resembles a High Pull more.

Anyway, Master RKC Andrew Reed wrote a great article on the American Swing and why it is ill-advised for most people to do it.  I thought I would share this quote from the article with you to help illustrate his line of reasoning:

The reason for that is simple - the closer your hands are together the less shoulder mobility you’ll have. This is compounded by a wide enough stance to swing the bell between the legs, as the opposite is true for the lower body – the closer your feet are together the better your shoulder mobility. So a wide stance and a narrow hand position are going to just about make the chances of having adequate mobility in our overhead swing impossible.

The following video is by Jeff Martone who is the Kettlebell Subject Matter Expert for CrossFit.  I know for a fact that Jeff has got a couple jacked-up shoulders but through some extensive mobility work and training he has healed them up - and is able to do American Swings without pain or injury.

The thing you want to think about when considering doing American Swings is do you have the mobility in your shoulders and do you have the technique variables ironed out.  Because if you don't have everything stacked up just right then you are asking for trouble...

This is a great picture... but can you tell me what's wrong with it? :)

In order to have all of our "Super-moms" be on time for their Mother's Day festivities we will be holding this Sunday's workout at 0800 instead of 0900.  Thanks!

The common advice for losing weight is to do lots of cardio and clean up your diet.  Well, I see nothing wrong with cleaning up your diet but I have to say that doing lots of cardio is not the direction I would point someone in if they really want to lose the flab.  The science is out there and it's not pointing to doing cardio as the solution to losing fat - it's resistance training i.e. lifting weights!  I've spoken to too many people in the orthopedics industry to ever even consider recommending someone to run to lose weight - according to the doctor's I've spoken to they would go out of business if people stopped running!

Anyway - thought that those of you with a like mind would appreciate the following picture!

You all know that if I had my choice I would start every workout with Deadlifts as part of the warm-up.  Unfortunately not everyone is as enamored with them as I am; that's okay - I'm right and they're wrong!

Anyway, here is a great article with some fantastic advice on how it improve your Deadlift.  Simple things like working on your grip (how many freaking times do I have to repeat myself?) and training your abs (not doing those sissy sit-ups or ab-mats butterfly kipping sit-ups either) will greatly improve your success with this lift.  Another key factor to a successful Deadlift is "taking the slack out" before starting... does that sound familiar to anyone? :)

BTW - I'm not saying that you should be pulling 1000 pounds but double bodyweight is well within the reach of most athletes.  Work on perfecting your technique and start pulling some decents pounds... you can thank me later!

A recent study showed that training on an unstable surface didn't improve performance or muscle stimulation... but people still do stupid things in the hope of getting stronger, more reactive, more stable on uneven ground.  My suggestion to you is to work on unilateral strength in the whole body and make sure your mobility is up to snuff.  Everything else will be taken care of by Mother Nature... and you know better than to mess with her! :)