Dartfish Technique Tips - April 2013

(Please allow a moment for the video clip to load.)

This is the winning lift in the female division (Sinclair Formula) at the 2013 Reykjavik International Games this past January. A CrossFitter, she demonstrates a gutsy effort at making this weight. Some slight improvements to her technique would result in even heavier weights being lifted.

Watch both the regular speed and slow motion clips, then use the white triangles just below the Play bar to see this lifter's key positions, along with my commentary. You can advance key positions by using the Next Marker option. Also, use Dartfish's Next Frame option to watch the lift frame-by-frame.

The forward jump is a result of her starting with her weight on the heels, rather than on the front part of the foot as normally recommended. Note that her toes come up at the end of the first pull, a sure sign that her weight is back on the heels. This prevents her from getting into an effective power position and applying vertical force to the bar during the second pull. It also is the primary cause of the forward jump.

A quicker conversion from eccentric to concentric action in the jerk dip, along with a stronger receiving position with the bar overhead, would assure greater success.

Captured with Dartfish Express, I saved this to Camera Roll on the iPhone, then uploaded to Dartfish software for annotation, and finally, uploaded the finished clip to my Dartfish.tv channel.

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