Hollow Hold

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

Deadlift

Deadlift is a simple and effective movement, remaining unique in its ability to increase strength throughout the body. It is the most functional movement of the human body, because its execution requires the mobilization of the majority of the muscular system of the body. It also enables us to use large loads which contributes significantly […]

Deadlift is a simple and effective movement, remaining unique in its ability to increase strength throughout the body. It is the most functional movement of the human body, because its execution requires the mobilization of the majority of the muscular system of the body.

It also enables us to use large loads which contributes significantly to the development of our strength.

Many athletes around the world train with this exercise because of its ability to create maximum neuromuscular fit in the body, an element necessary for athletic performance.

The exercise is unreservedly recommended to practitioners despite the fear that unjustifiably prevails in public opinion about this exercise.

Execution Method:

• Place your feet under the bar in an opening equal to the opening of the hips.
• Grasp the bar with your hands at an opening equal to the opening of the shoulders.
• Apply the padlock handle.
• Keep your back in the shape of an arch and your hips a little higher than the height of your knees.
• Your head is in the extension of your spine.
• Push the ground with your feet.
• Your shoulders and hips are raised in the same proportion until the bar reaches your knees.
• Hold the bar near the thighs and lift your torso until it is in a vertical position with the ground.
• Lock your knees.

https://www.youtube.com/embed/et7t9Fpvbu4

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