Bar Patterns: Good Mornings Part 7 in the series Grasp the bar with a clean grip. Your hands should be just a little wider apart than shoulder-width. You do not want to hold the bar with a wide grip, this will cause an internal rotation of your shoulders and loss of an upright posture as you stand in a position that resembles the back squat. Place the bar on your upper back so it is resting on your trapezius muscles as they are retracted back very tightly. You should not have the bar in contact with any vertebrae as it rests on your upper back. The shoulder retraction contracts your trapezius...

Bar Patterns Part 6 – Bent Over Row Grasp the bar with a clean grip. This is determined by having your fingers just outside of your shoulders while the bar is resting on the front of your shoulders, like you are setting up for a front squat (this is also called the “rack position”). Begin with the bar hanging in front of your hips and standing with your feet hip width apart. This next piece might sound like an optional step, but it is paramount when it comes to performing the Olympic Lifts properly as we progress into explosive lifting. Hold the bar with a ”hook grip”....

Bar Patterns: Romanian Deadlift Part 5 in the series Grasp the bar with a clean grip. This is determined by having your fingers just outside of your shoulders while the bar is resting on the front of your shoulders like you are setting up for a front squat (this is also called the “rack position”). Begin with the bar hanging in front of your hips and standing with your feet hip-width apart. This next piece might sound like an optional step, but it is paramount when it comes to performing the Olympic Lifts properly as we progress into explosive lifting. Hold the bar with a ”hook...

FALL STRENGTH AND CONDITIONING Fall strength and conditioning are in full swing. Starting just after the start of the school year, Athletes and Coaches have been busy at the Copper Mountain Clubhouse.  Academy Athletes have occupied the Team Summit gym at Copper Mountain for strength training, mobility and power work. They are also working with their head coaches on aerobic fitness and team building. Thursdays have proven to be an excellent opportunity to get all Academy Athletes together in one location for fieldwork, sprint drills and games.  The larger groups ensure Team Summit...