Dip/Ring Dip/Tricep Dip

Farmer’s Carry

Farmer’walk (FW) is perhaps one of the most misunderstood exercises in the world of fitness. I also receive it from my athletes when planning. I remember many times, athletes come and ask me if it is necessary to perform this exercise and if it benefits anywhere. Many consider it boring and pointless. So I in […]

Farmer’walk (FW) is perhaps one of the most misunderstood exercises in the world of fitness. I also receive it from my athletes when planning. I remember many times, athletes come and ask me if it is necessary to perform this exercise and if it benefits anywhere. Many consider it boring and pointless. So I in turn will present the facts and persuade you to change your mind about this valuable exercise.

Empowerment Wide inside.

Farmer’walk is a great exercise for strengthening the inner wide. This muscle has been found to be weaker than other quadriceps muscles in a large sample of athletes. During a study (in the US) only 1% of the sample of athletes was found to have satisfactory strength in these muscles. Strengthening the specific muscle protects you from any tearing of the cartilage in the knee (meniscus) but also offers you a very good background for the development of maximum speed.

Speed ​​increase

A stronger inside wide reduces the posture phase. The latter is the response time from each step on the ground during the sprint. The stronger the medial width, the smaller this phase becomes, as the alternation from eccentric and concentric contraction (otherwise known as muscle contraction) decreases, achieving higher speeds.

Ankle Strengthening.

Farmer’walk is probably one of the few exercises that strengthens the ankle area. The latter is very important especially in the armed forces where they happen to charge the specific area due to heavy load of equipment, which they carry for the needs of their missions.

Spine rebalancing

The load can be modified on one side (by loading the right or left side with more load) so as to correct any imbalances in the back muscles. One of these muscles is the major rhomboid where you exercise a lot during that particular exercise. In turn, strengthening the major rhomboids provides a strong background for improvement in death lifts and seats by providing greater stability to the back muscles during these exercises.

Given the above it would be reasonable to review your opinion about this exercise and try to include it in your training program

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Snatch

Snatch is an extremely technical exercise that involves lifting the bar off the ground by bringing it over the head in one go. You need to know that learning the right technique is difficult and requires patience. However, it is not impossible, especially if you dedicate time and hard training. Below you will read 5 […]

Snatch is an extremely technical exercise that involves lifting the bar off the ground by bringing it over the head in one go. You need to know that learning the right technique is difficult and requires patience.

However, it is not impossible, especially if you dedicate time and hard training. Below you will read 5 tips for Snatch and the first pull:

WITHOUT MOBILITY, THE BEST TECHNIQUE IS NOT POSSIBLE
Mobility in weightlifting is often overlooked. Many athletes arrive at the gym and are ready to lift in 5 minutes. Some Snatch with an empty bar and are ready.

Weightlifting is a sport of extreme positions. Welcome the bar in full motion. Requires optimal mobility of almost all joints and muscles in the body. Your warm-up should reflect just that: Different types of stretching and activation exercises.

In Snatch, the most commonly missed are the spine, shins and hamstrings, but in many cases athletes have tight flexors and quadriceps.

For the thoracic spine, the foam roller is good. For the shins, do a deep squat by placing a barbell on the shins near the knees. Get your back straight and stay there for a few minutes. For the hamstrings, lie on the ground and pull a leg (straight) towards your chest using a rope.

In terms of activation exercises, squatting with a Snatch grip in a squat position for a few repetitions is a good choice. As well as Goodmornings with an empty bar. Drop Snatches can be used to warm you up for the lifting speed element. Some repetitions with an empty bar are a good warm-up. Try several things and see what works best for you.

THE POSITION OF THE HEAD IS THE KEY.
For some reason, many athletes and coaches pay close attention to hip and leg height, but little attention to head position. If you look at an international weightlifter, you will see that he is looking over the horizontal bar. His neck is full.

This is very important as it helps the lifter to achieve the proper extension of the thoracic spine. In other words, it fixes your back and allows you to pull smoothly while keeping your shoulders above the bar.

START PULLING IN A CONTROLLED WAY (SLOWLY) AND THEN ACCELERATE WHEN THE BAR GOES THROUGH THE KNEE.
Starting the traction in a controlled manner will allow you to have more control over the bar that allows you to adjust yourself properly for the second pull (that above the knees). The real explosive force must occur after you cross your knees as your goal is to accelerate the barbell to put yourself under it. Starting in a controlled and slower way allows proper bar travel. When you start too fast or too strong you create a chaotic path.

Since weightlifting is a sport of positions, it is important to maintain the athlete's control over the bar. If you can not get the right positions, you can not succeed in large loads.

RELAX YOUR HANDS.
It is often the case that CrossFitters who train in Weightlifting put too much tension in their hands. This is not correct, as the mechanics of the lower pull will change a lot. The bar will move away from the body more often as the arms are too rigid to bend smoothly under the bar, which creates an excessive arc. Sometimes using lifting straps (straps) can relax the hands.

FORGET THE JUMP AND THE SRUG
Many CrossFitters learned the lifts by jumping and lifting the bar. This is a huge technical error. Consider this: weightlifting is a sport in which you want to push the bar and use this momentum to pull yourself down. This tells us that the transition from the explosion to descent/attraction must be rapid. If you jump and then get up, you will spend more time than you need at the top of the pull. Beyond that, the mechanics of pulling change dramatically. It becomes difficult as the back and hips have already reached full length.

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Push Press

Push-Press is a basic exercise for activating the core of the body and proper transfer of force from the bottom to the upper extremities. The core of our body is the “body zone”. Push-Press training requires a very strong power belt as well as very good coordination for the transition from push to push. Method […]

Push-Press is a basic exercise for activating the core of the body and proper transfer of force from the bottom to the upper extremities. The core of our body is the "body zone". Push-Press training requires a very strong power belt as well as very good coordination for the transition from push to push.

Method of Execution

• A) Place the bar on your shoulders with your arms open at a width slightly wider than your shoulders.
• B) The elbows are lower and further in front of the bar.
• C) Your legs open approximately the width of the hips with the soles parallel to each other.
• D) Your torso in the form of an arch (lordosis).
• E) Start by bending your knees to about 1/5 of the Squat.
• F) Keep your torso tight and perpendicular to the ground.
• G) Stretch your hips and knees explosively.
• H) Press the bar with your shoulders and hands until the arms are fully extended above your head.

From Shoulder Press to Push Press the movement becomes more and more functional and more suitable for heavier weights. This fact is increasingly based on the power zone. In the Push Press exercise the power belt provides the main impetus for execution.

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Muscle-Up

It is one of the exercises of instrumental gymnastics that is difficult for anyone who has been involved with CrossFit. The Strict Muscle Up: The rings should be at the opening of the shoulders False Grip on the rings Begin the movement with the arms fully extended Pull the rings towards your chest as the […]

It is one of the exercises of instrumental gymnastics that is difficult for anyone who has been involved with CrossFit.

The Strict Muscle Up:

• The rings should be at the opening of the shoulders
• False Grip on the rings
• Begin the movement with the arms fully extended
• Pull the rings towards your chest as the torso tilts backwards
• Move the chest over the rings, arms and elbows to stay close to the body
• Complete the movement with the arms fully extended to the support position

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