Barbell cycling is found in CrossFit when we have to move barbells for multiple reps, in particular the snatch or clean & jerk.
It can be very tricky to learn, especially when you have so much other stuff to think about with the olympic lifts! The focus today is to practice bar control, positions and to build in mechanics and consistency when cycling through reps.
Here are some key tips…
On the ascent:
– Keep the bar close to the body
– Aggressive turn over to ensure a strong lock out overhead (punch the bar up!)
– Slight push-back of the hips to reach a quicker power position
On the descent:
– Shoot the hips back
– Get the elbows over the top of the barbell quickly and the keep the bar close to the body.
– Clear the knees, keeping almost vertical shins.
– Stay back on the heels, especially as fatigue begins to set in.
Touch Points on the descent
You will need to understand how many “touch points” the bar will have on the descent and also learn how different weights will influence this.
If you are comfortable going straight down while maintaining good positions and bar control (and having no contact with the bar at hip/thigh) then this is a faster way to cycle reps.
However as weight increases you may be required to have a touch point at the hips or thigh in order to help control the weight back to the floor without being pulled out of position.
Check out the video below of two CrossFit Games Champions going head to head on a 50 rep version of “Isabel“. In the video you will see Sam Briggs (in the black vest) touch the bar at the thighs during the decent, while Annie (in the red vest) went straight down with no touch point.
Workout of the Day – CrossFit
A) Barbell Cycling
21-18-15-12-9-6-3 reps of power snatch
*Start light and add load with each round. MUST BE UNBROKEN!
*Focus will be on cycling the movement well and building confidence moving the barbell with higher rep schemes.
B) Midline and stability work
3-5 rounds for quality:
45 seconds left side plank
45 seconds right side plank
10 Scap push-ups (use a band if needed)
2 Lengths bottom up kettlebell carry
Workout of the Day – MetCon
Every minute, until failure, alternate between:
1) 14/18 Calorie row
2) 1 Round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
*40 minute cap