here is a video i took of myself to see my form on my thrusters. i used flat shoes and tucked the bar under my chin. the first two reps i end up on my toes. then i widened my stance and i was able to stay back.
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Hey - don't know if you are soliciting advice, but I'm inclined to give it...pardon my presumption in advance.
You did correct your heels, but they still come up slightly. This is mostly a flexibility issue. Your lack depth is also a flexibility issue - time and stretches will fix these. Concentrate on being on your heels as you go through the ROM. Try consciously lifting your toes.
The bar should be on your shoulders. Point your elbows up a good bit more and don't grab at the bar. As you reach the point where the bar comes off of your shoulders and begins the press portion of the movement, let you fingers roll under the bar - still resisting the urge to grip it (that'll just waste strength.) Again, flexibility can be the issue with rack position. Best stretch for it is - get in the rack position!
I still struggle with flexibility, particularly with squat depth. So I need to listen to myself here!!!
Check this vid -
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov
thanks for the advice and the video! a big part of the reason i am doing the thruster challenge is to iron out my form issues.
putting the bar on my shoulders makes sense and i will try to apply that today.
i have been getting pretty deep on my stretches. i think i just need the balance and confidence with the weights to start getting deeper.
it is interesting in this video they recommend looking forward or slightly up and on back squats they recommend looking down. i just assumed that front squat is like the back squat, but i will have to adjust.
Ted, this question of what to do with your wrists -- the confusion is coming from the practice of Olympic lifting, where the rack position is used to receive the Clean. And Brad is telling you to use the rack position to do a front squat, which is in fact how front squats are practiced.
But a thruster is a different exercise. For the Clean & Jerk, you have to transfer the rack position to a press grip, with a strong hold on the bar and the wrists coming back to a strong, nearly straight position, NOT cocked back as in the rack pos'n.
That takes some skill and time to develop, but it is only necessary because of the C&J's two completely separate, articulated movements.
The separated, two-stages does NOT apply to a thruster. You need to come out of the hole moving fast and straight into the press. You would have to be HELLA SMOOTH -- and strong and fast -- to launch the bar with your shoulders with enough loft to spin your wrists into a straightened, strong press support position.
For this reason, I believe you need to establish that strong grip and hold it through the front squat portion, so you can drive straight into the press.
I think maybe we should post this question on the CF discussion forums, as I'd like to see how many people think I'm wrong about this.
Try this:
http://www.board.crossfit.com/showthread.php?t=26957&highlight=thruster+rack+grip
Apparently this is all up for debate. Some agree with me, others agree with Kirez. Post your vid to digital coaching thread!
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