Primarily a tool for developing strength in the bottom of your Olympic Lifts, this movement also relates over to many other standard CrossFit movements like Thrusters and Wall balls. Click HERE for a demo with explanation.
High Bar Back Squat – good for when you have a squat rack available. This will allow you to load up to heavy weight, but you will not get the same upper back strengthening
Cross-arm Grip – this will allow you to feel the weight on your shoulders and work the upper back
For workouts, you can use dumbbells instead of a barbell. This is easier on the wrist, but harder in general, so typically the total weight of the dumbbells will be less than what would be used on the barbell.
Lots of Mobility needed for this movement! You don’t have to do everything, just be sure to test and retest to make sure that what you are working on is improving your position!