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I’ve been conversing with Coach Cate Imes recently about KB lifting in this country as it relates to the World Championships and ranking in general.  One topic that has arised is the importance of a good lockout during competition, especially for those that compete in the snatch.  Besides going too fast to stop on a dime, there is some evidence pointing to kinetic awareness as being a problematic factor for some lifters.  In other words, some lifters have not yet developed the sensory skills to distinguish the difference between a good lockout and a bad one.  That being said, I will list some common faults I’ve witnessed:

1) 11 o’clock stops

2) over rotation at 12 o’clock

3) using the stretch reflex (from the over rotation) to accelerate the drop without stopping at the top

4) elbows not fully extended during fixation phase overhead

I am raising these points because I know many of you are interested in competing.  It is pertinent that you recognize the technical qualities of a good lockout prior to progressing with pace or load.  Remember that a good lockout will ensure that you can move to the next level while minimizing injuries.

This video provides a good example of how to stop a relatively heavy weight overhead from the snatch.

Best,
Steven
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We will be instructing the 2nd WKC Trainer Certification Course in California on Friday June 5, 2009.

Location:
Carlsbad Police Department
2560 Orion Way
Carlsbad, CA 92010

Click here for more information and registration.

This entry was posted on Tuesday, May 19th, 2009 at GMT and is filed under Kettlebell Sport, Videos, Working Smart. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.