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  • Keep elbows straight.

  • Move bar explosively by extending the knee, hip, and ankle joints

in a "jumping action."

  • Keep shoulders over the bar as long as possible, and elbows out.

  • Keep bar close to body.

  • At maximum plantar flexion, shrug the shoulders.

  • At maximum shoulder elevation, flex and pull with the arms

  • Keep elbows high during pull; keep them over the wrists.

  • Pull bar as high as possible.

Catch

  • Rotate elbows around and under the bar.

  • Hyperextend the wrists as the elbows move under the bar.

  • Point elbows forward or slightly up.

  • Rack the bar across the front of the shoulders.

  • Keep torso erect.

  • Flex hips and knees to absorb the weight of the bar.

Downward Movement Phase

  • Lower bar slowly and under control to top of thighs.

  • Flex hips and knees as bar lands on thighs.

  • Squat down toward floor.

  • Maintain erect torso position.

  • Keep bar close to shins.

  • Place bar on the floor.

Breathing

  • Inhale before the first pull of the first repetition.

  • Hold breath until second pull.

  • Exhale through the sticking point (shrug) of the second pull.

  • Inhale during the downward movement phase of succeeding

repetitions.

3. Leg Press – 5 x 8 Tips: Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without

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