Dynamic loading

Nick | 10/15/2013 | 6

Proper positioning is key for efficient and safe human movement.  We know this well and we spend a lot of time working on it.  When we first start exploring this concept, minimizing the variables is key, often resulting in slow, controlled and deliberate movement.  This allows us to build consistent mechanics (which then allows us to build intensity…)  That being said, there comes a times when adding back in variables that we avoided at first is helpful in working towards our fitness goals.

Welcome to dynamic loading.  Can you find a good position to jump from when standing still?  Great!  Now, let’s find that same position while in motion.  Not only is this a really useful skill in general (life rarely gives us time to “set up an optimal position” as we go through our day) but it will also allow us to “load the spring” a little tighter.

Also, making a return appearance today are turkish get ups with one of my favorite implements, the sandbag.  We will be doing them “squat style” today and loading the weight in a slightly different position than we might be used to, so I’ve included a video of this movement so you can see what you’re getting into ahead of time.  The first time through, I’m going through very segmented so you can see each of the 7 positions.  The second time through I’m doing the movement a bit more fluidly so you can see how we can apply this to a workout where time is a factor.

STR:

Deficit Jumps

3-3-3-3-3

WOD:

AMRAP 16