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July 20th, 2011

Universal Principles of Movement Part 1: The Neutral Spine

The neutral spine is the position of the back when the relationships between the vertebrae are the same as when standing in normal anatomical position. This position is universal to almost all of our movements. Whether you are at the bottom of a GHD sit up, at the midway point of a max deadlift or at the top of a press you should be in this neutral spine position. That is, if we were to take an x-ray of your spine from the side during these movements your vertebrae should be in the same position as if you took this same x-ray when you were standing normally on the ground. Core strength is the ability to hold this position against a load.

Post thoughts to comments.

Snatch one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments.

Compare to here.


20 minutes of recovery work. That’s right 20 minutes not a minute shorter. Stretch, roll etc. and walk out feeling like a million bucks.

Post impressions on this recovery session to comments


7 Responses

  1. Snatch 95-150
    I struggled until Jeff helped with form & technique…then really made a breakthrough. 15lb PR over prev max.

  2. 135-160lbs (10lbs squat snatch PR)
    160 was ugly, but done. Still need to get myself to push myself farther forward under the bar (getting head through?) while dropping better into the squat. I feel like I drop well for the squat clean but the snatch still mystifies me sometimes.

  3. 135-145lbs on the front squat

  4. 55 – 80 squat snatch
    I think I started too aggressively with the weight, I failed a bunch in there, but pulled off 80, not prettily, but I got it done!

    fun WOD!

  5. 45-90 squat snatch (last rep didn’t get as deep into the squat as the others) Tried 95 on last rep but failed, couldn’t quite get under it. 🙂

  6. 95-140 1st time doing this move. Nothing to compare.

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