Functional Fitness Techniques: Dead Lift, Clean and Jerk, Thruster, & Double Unders

How To CrossFit Techniques Dead Lift, Clean and Jerk, Thruster, Double Under

Whether you're new to CrossFit or just need to brush up on some foundational movements, good form is essential. You don't even need to be a Functional Fitness athlete to benefit from movements like the Deadlift, Thruster or Clean and Jerk. We all need good form in weightlifting and daily activities like playing with the kids in the park. Bad form = wasted energy and increased risk of injury. Not cool!

In this 4 Part JUNK Brands Functional Fitness video series Josh Kirts from CrossFit NWA in Bentonville, Arkansas demonstrates the Deadlift, Clean and Jerk, the Thruster and Double Under techniques. Each Functional Fitness technique video is broken down into 1-2 minute segments with clear instruction and easy to follow demos so you can easily learn the movements. Josh is a firefighter and has been a CrossFit Level 2 Coach for 6 years. In other words-- Josh is awesome and you should listen to what he says.

How to Deadlift with Proper Form

Josh teaches how to maintain a neutral spine in How to Deadlift with Proper Form. In this segment he is wearing the Thrash headband from the upcoming JUNK Brands fall collection to be released in late August 2016. The Deadlift is actually a functional movement you perform every day, whether you're at the CrossFit box or picking up your kids. For the Deadlift Josh recommends starting out with a PVC pipe. It’s important to consistently perform the movement with correct form before adding intensity. Before you transition to a Deadlift from the floor with a barbell make sure to set your core and keep these safety tips in mind:

Never round your back as you lower to the ground as you come off the ground
Don't over-extend or arch your back as you stand up
Make sure to drive your knees out, don't bring them in as you lift

The key to the Deadlift using your legs,

not your back, to lift the weight.

How to Do Hang Power Clean and Jerks with Proper Form

In this JUNK Brands Functional Fitness video Josh shows us how to perform a Hang Power Clean and Jerk. Refer to How to Perform a Dead Lift video to learn how to get the bar into the high hang position. Watching How to Perform a Clean and Jerk you will learn how to clean the bar up to your front rack and jerk it up overhead. Watch as Josh breaks down the proper technique for this Olympic weightlifting movement. To do the Hang Power Clean and Jerk you will need a barbell and bumper plates. Oh, and Josh is wearing the Neptune Big Bang Lite headband from the upcoming JUNK Brands fall collection to be released in late August 2016.

The takeaway: maintain control throughout the movement,

don't rush the lift.

How to Do Thrusters with Proper Form

This JUNK Brands Functional Fitness video continues to build on foundational techniques as demonstrates how to perform the Thruster. Refer to the videos on How to Perform a Deadlift and How to Do Hang Power Clean and Jerks to learn how to get the bar up to the front rack position. The Thruster technique is one continuous movement from a front squat into an overhead press. Josh is wearing the Renaissance Big Bang Lite headband from the upcoming JUNK Brands fall collection to be released in late August 2016.

The key to Thrusters is core strength-- keep it tight and generate a powerful hip extension as you come out of the squat.

How to Do Double Unders with Proper Technique

Watch the final JUNK Brands Functional Fitness video showing Josh demonstrating how to perform Double Unders. The Double Unders will test your speed, accuracy, agility, coordination and endurance. You will need a jump rope for the Double Unders and the rope will make two passes under your feet for each jump. The Double Under movement can seem challenging at first but it’s like riding a bike—once you get the hang of it you’re off! Josh is wearing the Thrash headband from the upcoming JUNK Brands fall collection to be released in late August 2016.

The takeaway: keep your movement compact, using core strength and move only your wrists and ankles.