Categorized as: TECHNIQUE

Ask Greg: How Do I Get Faster in the Olympic Lifts?

Jessica Asks: I’ve been religiously watching your videos for about a month now and am amazed at the speed at which Aimee gets under the bar!! I’m still a novice at Olympic lifting but have been doing CrossFit here in Miami for over three years. I know she has a huge amount of experience and training but are there any exercises and or techniques that will improve my speed in that area?

Greg Says
: There two main things to consider when we’re talking about speed in the Olympic lifts. First is the obvious: being able to make your muscles contract at a high rate of speed, which makes the associated joint(s) move at a similarly high rate of speed. The second is the speed of changing the direction of movement during the snatch, clean or jerk, i.e. transitioning from moving the body up to moving the body down. This is not really related to the rate of muscle contraction directly, but is a function of timing and skill.

The rate of muscular contraction can be trained of course, but much of an individual’s speed is simply genetic, the result of factors like muscle fiber type dominance, anatomical differences that improve mechanics, neurological function, etc. In any case, there is certainly a genetic ceiling on maximal speed characteristics irrespective of training methodology. This is where truly elite athletes come from: individuals who are genetically predisposed to being excellent at certain physical tasks and who then put in the time and work to develop those innate abilities to the absolute maximum degree. Read More…


Mastering all these boxing jump rope techniques will take a while but it’ll improve your balance, footwork, and coordination. You’ll be able to switch between the different techniques easily and not only does it look amazing, but it presents a thorough workout.


This is the most basic of jump rope techniques and if you’re a complete beginner, then you should start here. It just requires you to stand with both feet slightly apart and jump over the rope, landing in the same position that you started in.


This is another basic jump rope technique and even more common than the previous. It requires alternate feet to leave the ground in a jogging/running fashion while timing your jumps. If you want to intensify your workout, then you can either speed up your pace or bring your knees up.


Starting off in the Two Feet Basic Jump position, begin performing the same jump as normal. As you’re jumping, using both feet, start jumping from side to side. You can start by doing short side jumps first then progress onto longer side jumps.


Starting off in the Two Feet Basic Jump position, begin performing the same jump as normal. You then jump forwards and backwards continuously and like the Side to Side jumps, start off short then progress onto longer jumps.


This technique requires you to hop over the jump rope with either foot continuously, then switch to your other foot. Performing 2 or 3 hops with one foot before switching over is generally common among boxers.


This is a more advanced technique which requires timing and coordination between your hands and feet. Before each jump, you have to bring your left hand to your right side and your right hand to your left side so that your arms are crossed. After you’ve made the first jump, then you resume your normal hands positioning ready for the next jump.


This technique is the same concept as the Criss-Cross Hands but using your feet instead. So before each jump, you must cross your legs and then resume your normal position for your next jump.

It massively helps to practice the Criss-Cross Feet Jumps without the ropes first because your footwork is the most important part for this.


If your legs are getting slightly tired or you wish to switch up your jumps, then the Side Rope Swings will help you do that. It’s a basic technique where the swinging rope passes the side of your body without you having to actually jump over it.


The scissors is very similar to the Criss-Cross Feet Jumps but instead of crossing your feet from side to side, you must cross them from front to back instead. After each jump, you should end up with one foot in front of the other with a bit of distance in between.


Fast swings and higher jumps are the basis of the Double Under Jumps. You must assume the Two Feet Basic Jump positioning, and for each jump, swing the rope fast and hard to make sure that it goes under your feet twice.

It’s not necessary to jump high but as a beginner, it helps. When you master it, you’ll be able to perform the Double Under Jumps with a little gap from your feet to the ground.

Read More…

How to Bench Press with Proper Form: The Definitive Guide

Proper Bench Press form starts lying on a Bench with your feet on the floor. Unrack the bar with straight arms. Lower it to your mid-chest. Press it back up until you’ve locked your elbows. Keep your butt on the bench. Bench Press sets of five reps every StrongLifts 5×5 workout A.

The Bench Press is a full body, compound exercise. It works your chest, shoulders and triceps most. It’s the most effective exercise to gain upper-body strength and muscle mass because it’s the upper-body exercise you’ll lift most weight on (more than Overhead Press). The bigger your bench, the bigger your chest.

To avoid shoulder pain, tuck your elbows 75° when you lower the bar. Don’t try to stretch your chest by flaring your elbows 90° out. You’ll impinge your shoulders if your upper-arms are perpendicular to your torso at the bottom. Tuck your elbows 75° to Bench Press pain-free. Read more…