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April 13, 2016

Bail Out!

Just watching this is incredibly painful, so please don’t be like this!!

Do you know how to safely bail out of a missed lift?  Is not knowing this preventing you from pushing yourself further?  Always use correct form, and bail if you are compromised or can’t quire complete a lift.  Here are a few tips on how and when to bail on a lift, and pointers on how to bail safely.

When to bail:
– If you lose core tightness
– If you are going to sacrifice proper form
– If you lose your balance
– If you are injured / feel pain

Set-up / “Prepare to fail” (just in case):
– Look around / inspect the surrounding area to ensure there are no obstacles or safety hazards in the event you miss a lift.  Think about the following:
Is this safe? Am I at least comfortable with this load?
– What might the bar bounce off of?
– Might the bar roll / which direction?
– Are other athletes close by / in the “strike zone”?
– In which direction am I most likely to miss (snatch could be forward or backward, clean will be forward, squats depend on type – back / front / OH)
– What direction will I move if I miss (OPPOSITE the bar!)

And of course, this applies to more than lifting heavy stuff.  Bodyweight exercises require the same awareness of self and surroundings (see video).  Be safe!

Links for this post:
CrossFit South Bay
WilFleming.com

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