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.
A simple power-lifting exercise, the Bench Press, is excellent for improving chest muscle. However, CrossFit appears to prefer overhead rather than bench pressing, most likely due to the transition of overhead work to Olympic Lifting, but perhaps also due to the risk for having weak balance and rigid shoulders to perform too much bench work. […]
A simple power-lifting exercise, the Bench Press, is excellent for improving chest muscle. However, CrossFit appears to prefer overhead rather than bench pressing, most likely due to the transition of overhead work to Olympic Lifting, but perhaps also due to the risk for having weak balance and rigid shoulders to perform too much bench work. Given the high degree of versatility needed in CrossFit skills such as Olympic Lifting and gymnastics, this may be counter-productive. But just make sure you combine some Bench work with a lot of back chain work.
Chest Pressures with bar:
Handle slightly wider than shoulder width.
Start with the arms at full length and the bar above the chest
The shoulders remain in constant contact with the bench
The elbows move closer to the hips than to the shoulders
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.
Shoulder Press is a vital exercise for strengthening the muscles of the upper body. Requires a stable and tight torso as well as proper application of force on the load. 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 […]
Shoulder Press is a vital exercise for strengthening the muscles of the upper body. Requires a stable and tight torso as well as proper application of force on the load.
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 feet open approximately the width of your hips with your feet parallel to each other.
D. Your torso in the form of an arch
E. Pull your head back and push the bar up in a straight line.
F. "Lock" your elbows and bring your head to its normal position.