CrossFit - Stone Technique with Rob Orlando
The CrossFit Journal - (http://journal.crossfit.com)
CrossFit - Coaching Points for Lifting Stones: Part 1
Join Rob Orlando, owner of Hybrid Athletics, as he teaches atlas-stone lifting technique to CrossFitters in the U.K. at one of his CrossFit Strongman Trainer Courses. In the first segment of the series, he teaches how to shoulder a stone using the two-stage lift, which is useful for heavier loads and at failure, and the "one-timer," which is best for lighter loads and met-cons. To perform the two-stage lift, the set-up is key. Start with the stone between your ankles, never out in front of you. After a good set-up, Orlando has Carey Kepler deadlift the stone with straight arms, then pinch in her legs to make a shelf and "wrap it up" by tucking the stone into her torso and regripping the underside of the stone. To bring it from the lap to the shoulder, "the hips kick up and then she starts to extend hard," he says. The stone should roll into position. For the one-timer, Orlando says it's like a power clean. The set-up differs in that the arms are bent and the forearms press in on the stone. The lift is performed in one fluid motion. "Like a sling shot, she's going to raise her hips up out of the way and drill it straight to the shoulder in one motion," he says. Orlando also addresses problems and answers questions about safety, then coaches CrossFitters through the deadlift portion of the movement.
CrossFit - Coaching Points for Lifting: Part 2
Join Rob Orlando, owner of Hybrid Athletics, as he teaches atlas-stone lifting technique to CrossFitters at one of his Strongman Trainer Courses. In Part 2, Orlando continues drilling the athletes on technique. In the last video, athletes learned how to deadlift a stone. Now the athletes take the stone from the ground into their laps. From the stable lap position, the next step is to shoulder the stone. "I want you to generate power in a hurry," Orlando says. The athletes practice the core-to-extremity movement of shouldering the stone, and Orlando cautions athletes against panicking mid-lift. Instead, he says they should allow the stone to roll into place and feel free to drop the stone if the lift isn't perfect. After learning proper technique, the athletes perform a half-Tabata workout of stone shouldering. The strongman's final coaching point is to enjoy lifting odd objects. "You gotta have fun with this stuff ... and you need to experiment with new modalities all the time," he says. "Go out there and find new things to play with."
CrossFit - Stone Ladder with Rob Orlando