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daveearleeliteperformance:

The Money Position and Extension

The Money Position is one of the keys to weightlifting.  

I’m sure most of you know about it’s more popular counterpart, the extension.  The extension gets all of the attention because it’s where the bar reaches maximum speed and the body produces its maximum power, but the extension portion begins with a proper Money Position.  A great Money Position sets up a great extension, and doing this well moves big weights vertically quickly.

That’s why it’s the Money Position… if you hit this position you’re making money.  It’s the first absolutely essential position in the lifts.  Coaches teach different ways and cues to pull, set up, extend etc. but no one disputes the need for the bar to reach the Money Position.  It doesn’t matter how the bar gets to this position, as long as it gets there with speed built up from the rest of the pull.  

The Money Position is where the bar actually makes contact with your body - this needs to happen in order to make sure you’re transferring 100% of the power available from your body into the bar.  During the whole lift the bar should be close to the body, but the Money Position is the only place where it should actually make contact with you.

To find the money position, take your grip on the bar, stand straight up with arms relaxed, knees and hips locked.  Unlock the knees and hips but don’t let the torso come forward more than an inch.  Think of your body as a spring that has been compressed down, ready to explode up into the full extension.  For the snatch the bar should sit in the crease of the hips, where the thighs meet the body.

Snatch Money Position and extension:

  

In the clean, the bar sits high on the thighs, and the money position is found in the same manner, unlocking the knees and hips but not letting the torso come forward.

Clean Money Position and extension:

  

Now, don’t mistake the bar’s brushing your body in the Money Position for a bang or a hit.  Although it may look like high level lifters are hitting the bar with their hips and thighs, this is not the case.  Throwing the hips forward into the bar or smacking the bar off the body causes swinging, and if you swing, you’ll miss.  Think about it: the goal of weightlifting is to move the bar vertically - any movement forward or back is power and time being lost.  Also, your goal is to move the bar up and behind you, banging the bar throws the bar forward and is wholly counter productive.

Find your Money Position and make sure the bar gets there on every rep with speed, brushes the body, and then extend straight up.  This all happens in a faction of a second, so practice enough that it becomes second nature and not just reactionary.

(via fuckyeahcrossfit)

(Source: eurogang, via l-intention-coupable)