Medina Barbell

Wanna also give a shout out to our Head Coach Trey for his debut at the Junior Worlds Olympic Weightlifting meet coaching for Team USA!! A lot of work goes on behind the scenes with the programming, training, and coaching. We see the time you put in and the constant pursuit to become a better coach. It’s awesome to see your hard work pay off and we’re excited to see your journey together continue!

Beyond proud of our Ella Nicholson in her debut at Junior Worlds Olympic Weightlifting in Guadalajara, Mexico. Walking away with medals and prs in the 76kg weight class 🇺🇸 The fire is lit 🔥 She’s wants more. Sn**ch 105kg 🥇, Clean and Jerk 122kg 🥉, Total 227kg 🥈 #root18weightlifting #root18crossfit #usaweightlifting #weightlifting #olympiclifting #fireislit #iwantmore #medinafitness #medina #medinabarbell

Coach Trey with another awesome overview today. This is the CLEAN. The clean is a dynamic and technical Olympic lift, focusing on moving a barbell from the ground to the shoulders in one fluid motion. Here are the points of performance for the clean: Setup & Grip: Feet hip-width apart, grip wider than the knees, bar over midfoot. First Pull: Lift bar maintaining a neutral spine, hips and shoulders rise together. Second Pull (Explosion Phase): Once bar passes the knees, extend hips powerfully and shrug shoulders. Pulling Under the Bar: Drop rapidly under the bar, rotating the elbows forward to catch the bar on the front shoulders. Catch Position: Land in a front squat position, with feet slightly wider and elbows high and outside. Depth of squat can be partial (power clean) or full. Recovery: Stand tall with bar resting on the front of the shoulders, elbows pointed forward. Remember, the clean is a complex movement that requires attention to form and technique. It’s beneficial to work with a certified coach when learning and refining the movement. Click the link in our bio for more info. #root18crossfit #root18weightlifting #medinabarbell #medina #medinafitness #coaching #usaweightlifting #technique #clean #olympiclifting

Check out Coach Trey going over the the Deadlift. The Deadlift is a foundational movement, emphasizing the ability to safely and effectively lift a heavy object from the ground. As a human you are picking things off the ground all the time. This is our heaviest lift in the gym. It is an essential movement. Here are the points of performance for the deadlift: Setup & Grip: Feet hip-width apart, grip just outside knees, bar over midfoot. Hip & Shoulder Position: Hips higher than knees, shoulders slightly in front of the bar. Spine Alignment & Core: Maintain a neutral spine from head to tailbone, brace the core tightly. Engage Lats & Upper Back: Think of “protecting your armpits” or “squeezing oranges in your armpits” to engage lats. Lift Ex*****on: Push the ground away, keeping the bar close to the body; extend hips and knees simultaneously. Finish & Return: Stand tall, fully extending hips at the top. Return the bar by pushing hips back first, then bending the knees. #root18weightlifting #medinabarbell #root18crossfit #crossfit #medina #medinafitness #deadlift #functionalfitness #weightlifting #barbelleducation

Check out Coach Trey going over the Push Press. The push press is the second strongest press in our press series, enabling more weight to be lifted compared to the strict press due to the utilization of leg drive. Here are the succinct points of performance for the push press: Setup & Grip: Shoulder-width grip, bar rests on collarbone, elbows slightly in front of the bar. Stance & Core: Feet hip-width apart, tight core, and neutral spine. Dip & Drive: Slight bend in knees, vertical torso, explosive upwards drive. Press Ex*****on: Use leg drive to press bar overhead, moving head back slightly for a straight bar path. Elbow & Wrist: Elbows fully extend at the top, wrists remain neutral. Finish Position: Bar over the midline of the body, head through the “window” created by the arms. Give us a follow for more tips and info on lifts. If you’re trying to gain strength and want to get taught by professionals to make sure you see results and lift properly and safely click the link in our bio for a Free Intro. #root18crossfit #root18weightlifting #crossfit #weightlifting #usaweightlifting #coach #consistency #medinabarbell #medinafitness #medina #ohio #liftheavy #liftsafely #roguefitness

#tuesdaytip with Coach Trey going over the Strict Press - this is one of the foundations of our overhead strength. Here are some pointers 👉🏼 Setup & Grip: Shoulder-width grip, bar rests on collarbone, elbows slightly in front of the bar. Stance: Feet hip-width apart, weight in midfoot. Core & Back: Tight core, squeezed glutes, and a neutral spine. Press Initiation: Press bar vertically, moving the head back slightly to allow a straight bar path. Elbow & Wrist: Elbows fully extended at the top, wrists neutral. Finish: Bar over the midline of the body, head through the “window” created by the arms. If you want to learn how to lift with us come check us out with the link in our bio! 💪 #root18weightlifting #medinabarbell #root18crossfit #crossfit #crossfitaffiliate #justthetiptuesday #weightlifting #usaweightlifting #ohioweightlifting #roguefitness #movementtips #pointsofperformance #coaching

Coach Trey going over the points of performance of the Overhead Squat - 3rd squat in our squat series. Setup & Grip: * Wide grip, bar in palms, feet shoulder-width. Active Shoulders: * Push bar up, elbows locked, armpits forward. Bar Path: * Bar over midfoot, eyes straight ahead. Torso & Hip: * Hips back then down, chest up, hips below knees. Knee & Ankle: * Knees track over toes, full foot on ground. Breathing & Core: * Deep breath, brace core, exhale at top. OHS are lit 🔥 #overheadsquat #root18weightlifting #root18crossfit #medinabarbell #medinafitness #medina #ohioweightlifting #usaweightlifting #pointsofperformance #roguefitness #olympiclifting #olympicweightlifting #crossfit

Coach Trey going over the second Squat in our Squat Series! The Front Squat Set-up: -Begin with feet hip-width apart. -Toes can be turned slightly outward. -Ensure a full grip on the barbell, with elbows pointing forward and slightly upward. -The bar should rest on the shoulders, just in front of the throat, with the fingertips under the bar. Squat Initiation: -Initiate the squat by sending the hips back and down, maintaining the chest up and elbows high. Depth: -The crease of the hip should pass below the top of the knee at the bottom of the squat. -Ensure knees are tracking over the toes but not excessively past them. Midline Stability: -Keep a tight core throughout the movement. -The chest should remain upright, with the back maintaining its natural curve. Elbow Position: -Keep the elbows up and forward throughout the movement. -This position helps maintain an upright torso and keeps the barbell secure. Ascent: -Push through the heels. -Keep the knees out and tracking over the toes. -Return to a full standing position with hips and knees fully extended. Breathing: -Take a deep breath and brace the core before descending. -Exhale at the top or as you ascend. Heels: -Ensure the heels stay grounded throughout the movement. Avoid lifting them off the floor. Bar Path: -The bar should travel in a straight vertical line over the midfoot. Final Position: -Stand up fully, with hips and knees extended. Remember, like all movements, it’s essential to perform front squats with proper technique to ensure safety and effectiveness. It’s always a good idea to have a certified coach observe and provide feedback. Looking for a coach click the LINK in the bio. #frontsquat #crossfittraining #squattechnique #barbellworkout #strengthtraining #legday #crossfitlife #liftheavy #functionalfitness #pointsofperformance #crossfitcoach #squatgoals #gymlife #strengthandconditioning #fitnessjourney #barbellsquats #fitnesstips #wod #liftingtechnique #squatdeep #root18weightlifting #root18crossfit #weightlifting #medinabarbell #medinafitness #usaweightlifting #roguefitness #ohioweightlifting

The back squat is one of the most important movements you need to work on if you’re looking to build strength and power. Chain yourself to the squat rack and follow these tips 💪 #backsquat #weightlifting #gainsongains #bigger #faster #stronger #wedontquit #root18crossfit #root18weightlifting #medina #medinafitness