CrossFit – “Fight For Form” with Shane Sweatt


Spread the bar. What’s his number at? Twenty-four, 25, 26, hold, body up! Spread it. Hold the top. Press your legs in. Go! Rep, speed. Hold, hold, spread the bar. Hold this one! Body up, legs in the ground. Rep. Spread the bar, spread the bar. Ah, we’ll get it. If you just waited and listened, you probably would have got two more reps or so. When you started to go down and you start to hesitate that takes a lot of energy out of you. I just want to show you, though, if I’m telling you guys to stop, wait, hold, I’m trying to get you to reset because you’re starting to lose position, and you guys dig in squeeze, I want you to see the weight goes up easier because as it got harder and you cannot produce as much force because you’re fatiguing, if you improve your form, you can get more performance out. So, realize as you fatigue, you’re losing strength as you’re going. OK? So, to keep hitting more and more reps, you have to tighten up your form. Make sure that you’re not giving away any movement and you’re not losing position on form because that’s just going to add to less reps and less performance. Do you actually do this on a speed day or are you just doing this as a demonstration? I’m just doing this for demonstration. Sometimes on speed day we’ll do a sets of 8 afterwards. The reps that we did with the band, that was more than we would have done on an average day? No. The band work that you guys did was an exact speed day. Didn’t take long, did it? One, two, three. So you see you can do that with clients and it won’t take long. Hopefully someone’s counting for him. You got to beat your partner man—29. Anybody counting? Twenty-five, hold, body up, leg drive. Go. Hold at the top. Wait for me. Body up, leg drive, go! Spread the bar. Hold the top. Body up, leg drive. Hit it. Spread the bar. Hold, hold, hold, body up. Legs. Squeeze your glutes, hit it. What killed him was, see how slow he went down on the last rep? Done deal. If he was to have any chance at it he had to go down as fast or a little bit faster. How many reps did he get? 30? That’s a 6-rep PR, right? Did you see how once he started to slow down I told him to hold it. I had him get into position, I had him get body up. Did you see how it went easier and he got more reps out of it? Remember when you guys get fatigued in any sport— I don’t care whether you’re running, you’re rowing, whatever you’re doing— as you fatigue, you don’t want to hold form, right? That’s what keeps creeping in your mind that you want to relax and break down. The more fatigued you are, you have to fight for form. The longer you can hold form, the more you’re going to produce in your sport. So if you look at the CrossFit Games and someone says I’m fatigued and they start to break down, once they do they’re done. You have to hold form. You hold form, it will allow you to get the most out of your body that you can in anything that you do, OK? So it’s a good way to show people that. You know because they can feel it. Alright, come on, man.

6 Replies to “CrossFit – “Fight For Form” with Shane Sweatt”

  1. For bench it's feet under the pelvis (or as far back as you can get them), back arched so that the only contact points with the bench are your ass and upper back (I know this sounds wrong I didn't believe it at first), elbows tight, bar just under the nipples. There's loads of videos on the matter.

  2. find me a powerlifting organization that doesn't count a butt raise as failure. yes, you're supposed to have a high back arch and develop leg drive, but a butt raise is a form break.

  3. No it isn't haha, Shoulder blades, butt, and feet have to stay planted or else it is considered a form break.

  4. I did this demo at a Powerlifting cert after performing the 9×3 banded speed workout. I hit 42 reps and my partner was 39. fun way to show the difference between a explosive lifter and someone who has brute strength

Leave a Reply

Your email address will not be published. Required fields are marked *