Farmer’s Carry

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

Air Biking/Assault Biking

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.

Kettlebell Swing

Kettlebell swings are a traditional kettlebell workout that allows us to create a very strong strength zone. When performing the exercise the load moves in a path where it starts below the groin and ends just above our head. The muscles of the core of the body are responsible for lifting the load, where through […]

Kettlebell swings are a traditional kettlebell workout that allows us to create a very strong strength zone.

When performing the exercise the load moves in a path where it starts below the groin and ends just above our head.

The muscles of the core of the body are responsible for lifting the load, where through the high power they produce they push the load through a continuous swing from the lowest to the highest position.

You can only adopt Kettlebell Swings in your training programs having seen the unique ability of this exercise to train multiple skills at the same time such as coordination, strength, balance and flexibility.

METHOD OF EXECUTION

• A. Grasp the handle with both hands
• B. Place your feet at the opening of your shoulders and bring the load to the hanging position in front of your hips.
• C. Drive your pelvis back and bring the load under your groin.
• D. Forcefully extend your hips and lock your knees.
• Q. Drive the load just above your head in full alignment of your torso and limbs.

https://www.youtube.com/embed/0dvov7IHvL0

L-Sit

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 […]

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:

• Tucked Knee Raises
• Tucked Knee
• One Leg L-sit
• L-sit

https://www.youtube.com/embed/O_9zxdlE4Po