There is no shortage of quality training programs written by knowledgeable StrongFirst instructors to help you to successfully prepare for the TSC. But if you follow a plan while simply going through the motions, without paying attention to technical subtleties, your results will be mediocre. On the other hand, paying attention to small details will often produce surprising results even if life’s hurdles prevent you from following a program as strictly as you would prefer.
Following is one such detail.
Use your lats.
Why?
Simply stated, doing so will protect your shoulders and make you stronger in all of the TSC events.
Here’s how to do it.
When you’re training the deadlift: “Anti-shrug” your shoulders hard before standing up. In other words, try to put your shoulders in the back pockets of your pants. This can be applied to any deadlift style (sumo or conventional) and to single leg deadlifts as well.
When you’re training swings and snatches: On the back swing, forcefully “hike” the kettlebell(s) back between your legs. The easiest way to make sure your lats are doing the work and to prevent your hips from hinging too early is to imagine slapping your thighs with your hands.
Practice without a kettlebell first because hinging your hips too early while holding any type of weight is not good for your back. When the movement feels natural, add a kettlebell.
NOTE: This tip is for training only, not for competition. During the actual TSC snatch event, most athletes will typically be better off using a relaxed cadence.
When you’re training pullups: Never mind. Train get-ups instead. That’s a training tip for another time… For now, trust me.
And power to you at the upcoming Tactical Strength Challenge!
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