Sandyspringscrossfit

Mother and son team, Kat and Jon, racing through the first 500m. of the "Chubby Ribeye".
Chad on the back end of the same workout. Great job everyone.

Power Clean

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Let's talk about muted hip function, particularly relevant for today's movement: Power Clean. Muted hip becomes important in the landing position of the power clean. Ideally that position would look like an above parallel air or front squat. A solid and significantly stable position from which to stand all the way up. However what often goes wrong in this is that the hip shoots forward so that a straight line drawn from the knee goes through the hip and to the shoulders. This puts in an inordinate amount of stress on the knees particular the bottom of the patella. How to fix this? Make sure when you land you land on your heels. And stick your butt out. This position strikes a great balance between the anterior and posterior chain as well as being safe for all your joints. Add a stable midline into the equation and you're golden.