Bench Press

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

Clean

If performed right, this is a technically professional movement to the extent of being a wonderful blend of art and science. It is worth spending time perfecting the different components of this movement before focusing on the complete movement of the Clean. These components shall include:– The Squat Front– Using the hip extension to ‘throw’ […]

If performed right, this is a technically professional movement to the extent of being a wonderful blend of art and science. It is worth spending time perfecting the different components of this movement before focusing on the complete movement of the Clean. These components shall include:
– The Squat Front
– Using the hip extension to 'throw' the bar instead of the arms to 'pull' the bar, but it can be very complicated when we learn about the pulls.
– Shrug and fight the temptation to use your weapons
When the components are solid, putting them together is pretty easy and just a matter of timing.

• Stand on the hip-width legs apart
• Hands about the distance of one thumb from the hips
• Keep hold of the bar before rack place
• Slightly in front of the bar at the set-up
• The lumbar curve is preserved
• Hip and shoulders are rising at the same time.
• Hip Extends Easily
• Heels down until the hips and legs stretch.
• The shoulders shrug, followed by a tug under the arms.
• Bar is obtained in the bottom of the front squat.
• Complete with full hip and knee extension, with bar in front rack position.

https://www.youtube.com/embed/EKRiW9Yt3Ps

Power Clean

In weightlifting, this exercise is used to improve strength in the Clean pulls, but in Crossit, it has become a fully fledged activity of its own and also appears in workouts. Theoretically, you should be able to Clean more weight than you can Clean Power, but in CrossFit it is common for athletes to be able to Clean Power more because it is less technical in nature.

• Stand on the hip-width legs apart
• Hands about the distance of one thumb from the hips
• Keep your grip on the bar
• Slightly in front of the bar at the set-up
• The lumbar curve is preserved
• The hips and shoulders rise at the same time, and then the hips expand rapidly.
• Heels down until the hips and legs stretch.
• The shoulders shrug, followed by a tug under the arms.
• Bar shall be obtained in a partial squat
• Complete with full hip and knee extension, with bar in front rack position.

https://www.youtube.com/embed/GVt4uQ0sDJE

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.

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