Intrepid's Original Dynamic Duo: Stephanie & Mike

In a recent CrossFit Journal video, Kelly Starrett explains how to best to brace to keep one’s midline stability.  K-Star has a knack for breaking down complex topics for us simple folk so please check out the video for his demos and cues.  Ruth has previously posted on the importance of breathing but K-Star goes a little more in depth.  I highly recommend subscribing to the CrossFit Journal if you haven’t already done so, but I’ll do my best to summarize some of K-Star’s main points if you can’t access the video linked above.

In the end it all comes back to the 2 hand rule of midline stabilization.  While standing tall with your spine in a neutral position put one thumb on your sternum with the hand flat and your other thumb on your pubic bone with hand flat.  Note the distance between the two.  Now over extend your lumbar curve and notice how your bottom hand drops further away from your top hand, increasing the distance between the two.  Now shift back to neutral and round your lumbar and thoracic spine into flexion (flex your abs) and notice how your top hands drops closer to your bottom hand decreasing the distance between the two hands.  Both cases are examples of violations of midline stability whether it’s a flexion or extension issue.  Your goal, especially under heavy loads is to maintain midline stabilization (the distance between your two hands with a neutral spine) throughout the entire movement.

As Kelly Starrett puts it, get yourself organized before unracking the weight or pulling weight off the ground.  What he means is get your spine into a neutral position and tense your abs just enough to keep it in that position as you get set up in your starting position.  Take a big belly breath and then really squeeze using your abdominal muscles to increase the pressure and rigidity of your trunk.  This technique may take a little practice to keep from getting light headed, but I assure you that it will pay dividends in your strength training.  Once you master the technique you can brace your trunk by simultaneously contracting your abdominal and spinal erector muscles to provide maximum tension and midline stability.

Again, these are just the cliff notes so please check out the CF Journal video when you get a chance.  No heavy lifting in today’s workout, but keep this principle in mind in all your movements.

WOD 09.08.10

Hang Cleans 6×3 (50% Clean 1RM)
10,9, 8,…,1
Toes to Bar
Burpees
Kettlebell Swings