Proper Technique: Why “Yanking It Harder” Is not effective

Let’s talk about proper technique.

Not because it’s boring.

Not because CrossFit HQ says so.

But because I’ve watched enough people try to muscle-clean a barbell like it personally insulted them to know… we need to have this conversation.

Technique Is the Cheat Code

Good technique is not about looking pretty.

It’s about doing more work with less effort.

Think of it like this:

• Bad technique is trying to push a shopping cart with one stuck wheel.
• Good technique is gliding through Costco with both hands on the handle and free samples in sight.

Same cart. Very different experience.

When you move well, the load feels lighter, the reps feel smoother, and your body doesn’t file a formal complaint the next morning.

“But I’m Strong Enough…”

Yes. You probably are.

Strength can cover up a lot of sins—until it can’t.

I see this all the time:

• Early arm pull on Olympic lifts
• Knees doing the Macarena on squats
• Spines shaped like question marks during deadlifts

You can get away with it… for a while.
Then one day your shoulder taps you on the shoulder (rudely) and says, “Hey bud, we need to talk.”

Technique is what allows strength to stick around.

Speed Without Positions Is Just Chaos

CrossFit is fast.

But fast doesn’t mean frantic.

If your movement looks like:

• A baby giraffe learning to walk
• A shopping bag exploding mid-rep
• Or a barbell escaping your hands like it owes you money

We need to slow it down.

Positions first. Speed later.

You don’t earn the right to go fast until you can hit the right positions under control. That’s not me being mean—that’s physics.

Why We Coach the Way We Do

If you’ve ever wondered why a coach tells you:

• “Wait one more second”
• “Lighten the load”
• “Let’s fix that before we add weight”

It’s not because we hate fun.

It’s because we want you:

• Training next year
• PR’ing five years from now
• Still moving well when you’re explaining CrossFit to your kids or coworkers like,
  “No, I swear it’s not a cult… okay maybe a little.”

Technique = Longevity

The goal isn’t just to finish today’s workout.

The goal is to:

• Train consistently
• Stay healthy
• Get stronger over time
• And not feel like a human Lego pile every morning

Proper technique is how you stack days, weeks, and years of training together.

Final Thought

If you ever hear me say:

“Let’s clean that up before we load it up”

Just know it’s coming from love.

And also from watching thousands of reps, hundreds of athletes, and enough near-misses to know that moving well is the real flex.

Train smart. Move well.

The heavy days will come.

— Coach Luke

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