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Completely honored to have my illustration of the power clean movement sequence on the torso of .a.bastard from France 🇫🇷

Keep moving, friends!
- Karl

| COACHING CUE |

“Planks not snakes” - inspired by of

When?
Push-ups

What does this mean?
Don’t snake the push-up,
plank the push-up.

When holding the plank position, engagement through the core should make the body as stiff as a board. During the push-up, the hips and shoulders should move together.

The movement and position should not resemble a curvy, bendy, snake shape.

I hope you found this valuable. If so, or tag someone who needs to see it.

PRE-ORDER: The WBD Book of Cues for Everyone
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Completely honored to have my illustration of the clean movement sequence and “All Reps Matter” on the leg of from Italy 🇮🇹

Keep moving, friends!
- Karl

Tag an OG CrossFitter who may remember this.

| MOVEMENT LIBRARY |

“Virtual shoveling” - Reminded of this by

Points of Performance
Set Up:
- Olympic barbell holding only one plate
- 24” tall barrier

Movement:
- Holding the barbell with both hands, touch the plate on one side of the barrier, then the other side for one rep.

“Virtual shoveling” first appeared on crossfit.com on October 3, 2005

MONDAY 051003
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups

I hope you found this valuable. If so, or tag someone who needs to see it.

PRE-ORDER: The WBD Book of Cues for Everyone
LINK IN BIO

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| COACHING PERSPECTIVE |

“I + V = R” - picked up from

What does this mean?
Image + Vividness = Reality

As you add clarity to the image that you desire, it will become your reality.

We all have, or SHOULD have goals.
- Personal goals
- Health goals
- Financial goals
- Accomplishments of some sort

IMAGE: Think of a meaningful goal that you have set for yourself. It can be something big or small.

VIVIDNESS: Now add clarity and vividness to this image. How does a person who has accomplished this goal act? What does their lifestyle look like? How do they treat themselves? How do they treat others? How do they talk? What makes them different from you?

REALITY: As you manifest these images, you will move closer toward the reality of accomplishing your goal.

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING EDUCATION |

“The most powerful life hack (that you probably won’t do)” - set app time limits on your phone

Want to be:
- More productive?
- More present?
- Happier?

Quit spending so much time scrolling IG.

Of course Instagram can be entertaining and educational, but the constant stream of dopamine can quickly become mindless and paralyze a person’s productivity.

Quit complaining that you don’t have enough time in the day to accomplish want needs to get done. Take control and set a kill switch on your scrolling.

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING PERSPECTIVE |

“Point thumbs, not fingers”

What does this mean?
Take ownership of your situation.

Rather than taking the perspective of a victim mentality, blaming others for your circumstances, take the mindset of self-empowerment, and agency.

You are in control.

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING CUE |

“Stand like a superhero”

When?
Stance deadlift lockout or set up for hang clean

What does this mean?
Cueing your athlete to “stand like a superhero” may help them understand the correct lockout for a deadlift, or how they should prepare for a hang clean.

“Stand like a superhero” = stand tall, proud chest, feet under hips

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING TECHNIQUE |

“Good artists borrow, great artists steal.”

When?
Learning coaching cues

What does this mean?
“To expand your cueing repertoire, watch expert coaches interact with their athletes and instruct proper movement.

Exposure to other coaches will provide you with a wealth of information.

You will see that many cues can be used to fix the same fault, and some will help improve others.” - James Hobart in “Coaching as a Skill: Verbal Cueing” - The Journal, Sept 2012

NOTE: I have always enjoyed sharing the source of the cues displayed here in regards to where I learn them. To me, that is the right thing to do and builds our coaching community.

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING TECHNIQUE |

“Same message, less words”

Coaches, we are communicators.

In these two drawings, the same relative message is communicated. However, one uses far less lines.

Imagine the lines of a drawing like words when coaching. Chuck Carswell reminds us that cues should be actionable, effective, and SHORT.

Of course this skill takes time to develop, but don’t “lose” your athlete with long, complex, descriptions.

Find ways to communicate the same message with less words.

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING EDUCATION |

“Recommit to the basics” - reminded of this by Greg Glassman

What does this mean?
“If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed.

I promise this.

They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.
Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.” - Greg Glassman “Fundamentals, Virtuosity, and Mastery - An Open Letter to CrossFit Trainers” / The Journal, August 2005

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING CUE |

“Patience is power”

When?
During the second pull of the clean and sn**ch

What does this mean?
During the second pull of the clean and sn**ch the knees and hips extend as the bar travels up the thigh.

The longer the shoulders remain over the bar during this extension, the more power the lifter will be able push into the ground.

Reaching this position requires patience. The more patience the lifer has, the more power they can use.

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING PERSPECTIVE |

“The approach of a good coach” - inspired by

“Coaches should be the most positive in the room.

Every good coach I ever had was relentlessly encouraging AND relentlessly demanding.

See the best possible outcome for every athlete. Believe they are capable of the best result but know the work it’ll take to get there.” -

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING CUE |

“Hips go back first”

When?
Deadlift descent

What does this mean?
Similar to straight bar path during the lift of the deadlift, the bar path during the descent should be straight as well.

From the top, locked out position, allow the hips to go back first, into a hinge position.

This will provide a straight bar path for the bar to return to the ground.

The knees will travel forward, once the bar passes them.

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING PERSPECTIVE |

“Train only what you like…” - picked up from the mastermind

What does this mean?
“I truly love the duality of PAIN VS PLEASURE. And I think a lot of our decisions are made in that duality regardless if we are aware of it or not. The pain of doing something we dislike now , for the pleasure of the performance we want later. Or the pleasure of doing something fun and that we like now that leads to the pain of never reaching a goal.” -

Growth happens from an adaptation to stress.

Stress occurs from challenge to the system.

If we always do things that we like, as apposed to doing things that we NEED, there is no stress.

Simply put, when you train your weaknesses (what you NEED to train), your strengths improve as well.

Similar perspectives:
- “Find your weaknesses, make friends with them, then beat them to death.”
- “Wheel of CrossFit”
- “The Growth Gumball”
- “The Cost of Inaction vs. The Cost of Action”

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING CUE |

“Unlock the knees, send the hips back”

When?
Hinge position

What does this mean?
A simple method for moving into the hinge position is to simply unlock (soften) the knees, and send the hips back.

Doing so engages the posterior chain and ready for explosive hip extension.

Similar cues:
“Resting position”
“Defensive stance”
“Shortstop”
“Bow and arrow”
“Moon the crowd”
“Drinking bird toy”
“Bend like Barbie”
“Bow to your sensei”
“Close the drawer behind you”

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING CUE |

“Push UNDER the bar” - picked up from

When?
Push/power jerk

What does this mean?
As the bar travels upward, following the aggressive drive out of the dip, imagine immediately pushing yourself UNDER the bar, rather than just pushing the bar UP.

“I find that taking my stance just a little wider for the jerk helps me dip longer and fuller and use more of my hips in the movement.”

Similar cue:
“Move your body around the bar”

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

It’s the final countdown!

This is a Pre-Order. Your shirt will ship in 2-3 weeks.

The movement sequences on the WBD Lifts Tee are more than an example of educational material, but also a representation of an identity and a culture.

The coolest weightlifting drawings and the coolest brand in weightlifting.

The collaboration you can’t help but love:

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| COACHING EDUCATION |

“Don’t strip the screw” - picked up from at the clinic

What does this mean?
If you are using a cue with an athlete and do not see improvement, do not continue using that same cue. Try something new.

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

ONLY AVAILABLE FOR 48 HOURS!⏱️

🏋️‍♂️Pre-order the original WBD Lifts Tee🏋️‍♂️

Featuring movement illustrations of the:
- Sn**ch
- Clean
- Split Jerk
This tee was an instant classic when it was first released three years ago. NOW it’s finally available again!

Click the link in bio to purchase!

| COACHING CUE |

“Walk the dog” - picked up from at the clinic

When?
2nd pull of the clean/sn**ch

What does this mean?
Throughout the 2nd pull of the clean and sn**ch maintain the balance of the bar/body system over the feet and keep the bar as close to the body as possible.

Similar to keeping the tension on the leash of an excited dog, focus on keeping the bar close to the body throughout the upward drive.

Similar cues:
“Bar to hips, not hips to bar”
“Up not Out”
“Bar brushes belt buckle”
“Brush up your shirt”
“Rubber ball bounce”
“Pull up your sweatpants”
“Tighter is lighter”
“Less hump, more jump”

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING CUE |

“Get mean on the receive”

When?
Clean and sn**ch

What does this mean?
The receive of the clean and sn**ch MUST be aggressive.

Similar cues:
“Trigger at your hips”
“Once the bar passes the knees… SEND IT!”
“Bat swing velocity”
“Bully the bar, don’t let the bar bully you.”
“Stick the landing”
“Time your attack”

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING CUE |

“You should be able to pause at the top”

When?
Any shoulder to overhead press

What does this mean?
An overhead rep (even a KB swing) is complete when a lockout takes place not only with the shoulders and arms, but hips and legs.

When done so properly, these joints should be stacked on top of each other, allowing the movement to pause.

Similar cues:
“Bones don’t get tired”
“Line through bar-hip-ankle”
“Stacked building blocks”
“Tighter is lighter”
“Quicksand or concrete”

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING CUE |

“Push before you pull” - picked up from .for.the.cross via ’s post

When?
Sequence for sn**ch and clean

What does this mean?
Push with your legs before you pull under the bar.

During the first and second pull of the sn**ch, focus on pushing with your legs against the ground.

Upon reaching full extension through the hips and knees, pull yourself under the bar.

This cue can be especially helpful for lifters who bend their arms early before reaching full extension with their hips and knees.

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING PERSPECTIVE |

“Control your E.A.R.T.H.” - picked up from

What does this mean?
“The universe is huge, but you can control your E.A.R.T.H.”

Focus on the things you can control.

E - Effort
A - Attitude
R - Response
T - Thoughts
H - Habits

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING PERSPECTIVE |

“Consistency & Success”

What does this mean?
Consistency and Success are best friends.

Spend time with Consistency and you will soon find Success.

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING CUE |

“Wipe feet on a doormat” - picked up from CFL4

When?
Taking a hip-width stance, the general stance for pulling, pressing, and jumping movements.

How?
“Go ahead and take a hip-width stance, if you don’t know what that is, just act like you’re wiping your feet on a door mat, then stand.”

Why?
This cue provides another way of saying “stand with your heels under your hips”.

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING EDUCATION |

“RAMP” Protocol for Warming Up - picked up from

RAMP = Raise, Activate, Mobilize, Potentiate

RAISE: the heart rate, respiration rate, blood flow, joint fluid viscosity using movement patterns similar to the upcoming activity.

ACTIVATE: the muscles that will be used for the upcoming session.

MOBILIZE: the movement patterns that will be targeted during the upcoming activity.

POTENTIATE: by using sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session.

Via Essentials of Strength Training and Conditioning

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by 

| COACHING EDUCATION |

“Set the baby down”

When?
Deadlift

What does this mean?
When training the deadlift, lower the bar with control.

Many novice lifters will mistake the lockout of the deadlift for the completion of a rep, then drop the bar back to the floor.

Doing so foolishly leaves the lifter without the benefit of gains to be made by lowering the bar with control.

“Learning to control the bar path smooth and slow on the eccentric is CRUCIAL to building a strong deadlift.” -

Similar cues:
“The OTHER 1/2 of the rep”
“Don’t break the eggs”

I hope you found this valuable. If so, or tag someone who needs to see it.

Check out:
- “100+ Clean and Sn**ch Cues”
- “The WBD Book of Cues”
LINK IN BIO

WBD is proud to be sponsored by