If you want to strengthen your core and get a solid foundation for weight training, then L-Sit is a great choice. L-sit is the starting point for highly advanced exercises such as L-sit to Handstand and introduces you to Parallel Bars.
For a start you need an upper body strength base. To achieve this, prepare yourself with the following exercises:
Planks
Side planks
Push ups
Dips
Then you can move on to specific L-sit progressions that you can see in the following video by Master in Bodyweight exercises Timothy Bell:
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.
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
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.
Assault Air Bike is a great way to exercise. If you can not run or row due to injury, this will not stop you with the Assault Bike. If you have a swollen ankle, quadriceps injury, or hip pain, the Assault Bike offers a good option for safe exercise. It could also be a good […]
Assault Air Bike is a great way to exercise. If you can not run or row due to injury, this will not stop you with the Assault Bike. If you have a swollen ankle, quadriceps injury, or hip pain, the Assault Bike offers a good option for safe exercise. It could also be a good tool for recovery, as it provides safe movement without any impact. Finally, it allows the required area of blood flow to be provided to the injured area, which helps in recovery.
This bike is also designed to be used for Metabolic Conditioning programs as it helps you to cross the plate in your training. If you feel that your aerobic capacity is not improving as you would like, incorporate interval training into your program, to improve your aerobic capacity without losing strength and muscle mass.
It can also help you with mentality and Mind Games. Most of you who have used it have realized that it is not easy at all. The Assault Bike is the perfect way to test your mental strength and maintain a positive mindset through pain.
Perform the following Workout to build good aerobic capacity and great mental endurance:
For 10 sets: : 30 seconds on, full speed : 30 seconds off
Assault Bike also provides the benefits of active rest. If you sit on the rest days you have planned without doing mobility exercises or anything else, it means that your recovery is not good. Use the Assault Bike to get good blood circulation without working at high volume, just choose a moderate pace for at least 10 minutes.