Double-Under

Lunge

The lung is a pretty simple movement that you’ve certainly carried out countless times before, but there are a few significant subtleties that you can consider in order to shield yourself from knee injuries further down the track. Keeping your knee level with your toes is important—any sideways monitoring, and you’re causing needless wear and […]

The lung is a pretty simple movement that you've certainly carried out countless times before, but there are a few significant subtleties that you can consider in order to shield yourself from knee injuries further down the track.

Keeping your knee level with your toes is important—any sideways monitoring, and you're causing needless wear and tear on your knee cartilage and ligaments around your knee joint.

And this is compounded if you let the weight of your front foot travel forward into the ball of your foot – make sure you keep the weight on your heel. In reality, this is really difficult to do while you're going forward. It could be better to focus first on the spot and move back on the knee, making it possible to keep the front leg on the heel.

Finally, don't try to connect your knee to the floor – make sure all the alignments are correct, reaching the right depth will come later.

• One Leg Move Forward
• Hold the foot of the front leg down
• Hold a straight back
• Lower body before the back of the leg hits the ground
• Forward leg shine stays largely vertical
• Along with full hip and knee extension
• Next move starts the opposite leg

https://www.youtube.com/embed/L8fvypPrzzs

Front Rack Lunge

Not everyone has the versatility to keep their elbows in a decent front rack spot, so don't be afraid to ask your coach for the right adjustments if you feel awkward or if your wrists are twisted too far back to compensate. Other alternatives include putting a kettlebell in the goblet position, two kettlebells in the front rack position, or holding a plate in the chest.

• Hands on the sides of the shoulders
• Keep the bar with a relaxed grip
• Elbows high, shoulder to shoulder.
• One Leg Move Forward
• Hold the foot of the front leg down
• Hold a straight back
• Lower body before the back of the leg hits the ground
• Forward leg shine stays largely vertical
• Along with full hip and knee extension
• Next move starts the opposite leg

https://www.youtube.com/embed/f3WLs_HutLw

Back Rack Lunge

Remember to make sure that the barbel lies over the top of the upper back muscles, not the vertebrae. Ensure that your feet are parallel with your toes and that your weight is on the sole of your forefoot. If you're struggling to stay aligned, or the barbell on your back feels like you're moving your chest forward and down, then just stick to some of the kettlebell and plate options that we've discussed with the Front Rack Lunge before you build up your power.

• Bring barbell to a back rack position
• One leg steps forward
• Keep heel of forward leg down
• Raise heel of back leg
• Lower torso until back knee touches the ground
• Forward leg shin remains relatively vertical
• Complete at full hip and knee extension
• Opposite leg begins next step

https://www.youtube.com/embed/ZPoMxOrIeO4

Overhead Squat

Overhead Squat is one of the basic exercises that prove the good functionality of our body. It is the core of Snatch and helps to create effective athletic movement. In this exercise the energy is transferred from the largest to the smallest parts of the body. Overhead Squat develops control of the central core of […]

Overhead Squat is one of the basic exercises that prove the good functionality of our body. It is the core of Snatch and helps to create effective athletic movement.

In this exercise the energy is transferred from the largest to the smallest parts of the body. Overhead Squat develops control of the central core of the body, punishing any shaking of the bar above the head. If the bar is kept perfectly stable and in a vertical position above the head then the Overhead Squat does not place extra load on the hips and back. Conversely, if the movement is spasmodic and fast, even the lightest loads make the movement quite difficult. Also, the Overhead Squat punishes any weakness in the Squat technique, it is a perfect warm-up exercise and helps the athlete's functional flexibility.

Execution method:

• A. Hold the bar above your head in a perfectly upright position with your spine.
• B. The opening of the hands on the bar allows it to rotate behind your body (3600).
• C. Lock your shoulders and hold them as high as you can.
• D. Hold a lordship on your body, your back in the form of an arch, your gaze straight forward, your feet at shoulder width apart with the center of gravity of your body on your heels.
• Q. Keep your chest high and lower your pelvis below knee height.
• F. Keep the triangle formed by your hands with the bar completely perpendicular to the ground throughout the movement.
• G. Complete the movement by bringing your body into full alignment.

https://www.youtube.com/embed/F9L3Tb5xbHY

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.

https://www.youtube.com/embed/9xQp2sldyts

Jerk

The Push Jerk is close to the Push Press in that we’ve got the same set-up, dip and drive through the feet, touch the full hip stretch, and then use the hip created energy to press the barbell overhead. But as soon as the barbell begins swinging, we add a tricky little extra movement – let the knees and hips bend and the body drop as quickly as possible. This means that we don’t have to press the barbell as high as if we were standing erect, which in turn means we can carry the heavy weights.  Stand on the hip-width legs apart Place your hands on the sides of both shoulders Elbows in front of the counter. Keep the bar full of grip Torso dips straight down Hips and legs stretch easily, then press beneath. Receive the bar with a partial overhead Heels remain down until the hips and legs […]

The Push Jerk is close to the Push Press in that we've got the same set-up, dip and drive through the feet, touch the full hip stretch, and then use the hip created energy to press the barbell overhead. But as soon as the barbell begins swinging, we add a tricky little extra movement – let the knees and hips bend and the body drop as quickly as possible. This means that we don't have to press the barbell as high as if we were standing erect, which in turn means we can carry the heavy weights. 

• Stand on the hip-width legs apart
• Place your hands on the sides of both shoulders
• Elbows in front of the counter.
• Keep the bar full of grip
• Torso dips straight down
• Hips and legs stretch easily, then press beneath.
• Receive the bar with a partial overhead
• Heels remain down until the hips and legs are stretched.
• Bar is passing over the center of both feet.
• Complete with full hip, knee and arm extension

https://www.youtube.com/embed/V-hKuAfWNUw

Split Jerk

The Split Jerk is somewhat close to the Push Jerk , only that we raise the depth we can drop (and hence the weight we can lift) but split the legs into a lung position.

To protect your knees and hips, make sure your legs are in the right place – particularly your back leg should be slightly turned inward.

• Stand on the hip-width legs apart
• Place your hands on the sides of both shoulders
• Elbows in front of the counter.
• Keep the bar full of grip
• Torso dips straight down
• Hips and legs stretch easily, then press beneath.
• Receive the bar in the lung location
• Heels remain down until the hips and legs are stretched.
• Bring your feet together, one foot at a time.
• Total as both legs are with full thigh, knee and arm extension.

https://www.youtube.com/embed/PsiO8lZTU2I