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WEIGHT TRAINING PROGRAMME

Wednesday – Lower body

Rest 60 sec between Reps and 120 sec between sets

  • 1.

    Warm Up – 10 min (get mussel loose and blood flowing)

  • 2.

    Power Clean – 5 x 8

Tips:

Beginning Position

  • Assume a shoulder-width stance, knees inside arms.

  • Position feet flat on floor.

  • Grasp bar with a closed, pronated grip.

  • Grip should be slightly wider than shoulder-width.

  • Squat down next to bar, heels on floor.

  • Fully extend arms.

  • Point elbows out to sides.

  • Position bar over the balls of the feet; bar should be close to

shins.

  • Position shoulders over or slightly ahead of the bar. Establish a

flat back posture.

Upward Movement Phase: First Pull

  • Begin pull by extending the knees.

  • Move hips forward and raise shoulders at the same rate.

  • Keep the angle of the back constant.

  • Lift bar straight up.

  • Keep bar close to the body, heels on the floor.

  • Keep elbows fully extended.

  • Keep shoulders back and above or slightly in front of the bar.

  • Keep head facing straight forward.

  • Maintain torso position.

Upward Movement Phase: Transition (Scoop)

  • Thrust hips forward and continue pulling until the knees are

under the bar.

  • Keep feet flat.

  • Torso should be nearly vertical and erect.

  • Keep shoulders positioned directly over the bar.

  • Keep elbows fully extended.

Upward Movement Phase: Second Pull

  • Brush bar against the middle or top of thighs.

  • Keep torso erect and head facing straight or slightly up.

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