Recruiting Hip Function

This is a perfect representation (and contrast) of the good, the bad, and the ugly in human movement.

The picture on the left applies to all kinds of squats and squat-like movements (think thrusters). But it also applies to the quick lifts, like the clean and snatch. The picture on the left is how you should be moving under load. The picture on the right is an illustration of muted hip function, where the power of your legs and hips are vastly underutilised.

Ever miss a power clean before, even though you get it up high enough to be caught in the rack position? Chances are you're not getting down into the position on the left fast enough, if at all.

Need to get your "butt back and chest high" in order to in the position on the left. It's the ideal position to transfer force with the legs and hips. For those of you who've read any of Rippetoe's work, you'll see that this is very much like what he lays out as the ideal position to execute back squats and power cleans. In other words, it's consistent with the physics and geometry that underpins the basic barbell movements that Rippetoe teaches.

So next time you notice your hip coming forward (or your butt not going back, if you'd rather think of it that way) on the catch of a power clean, understand that you're not only limiting your potential for bigger numbers in the clean, you're embedding a highly inefficient and potentially dangerous motor recruitment pattern.

The solution: back the weight off and do it right! It's critical that you understand you're not so much lifting a weight but training a movement pattern under load.

Thanks to Crossfit Oakland for this