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.
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.
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.
Thruster is a complex exercise consisting of a Front Squat and a Press. It is an exercise that is responsible for the development of 6 parameters of physical condition such as strength, speed, power, flexibility, coordination and balance. Execution Method: The Thruster starts from the upright position with the bar “resting” on your shoulders (Front […]
Thruster is a complex exercise consisting of a Front Squat and a Press. It is an exercise that is responsible for the development of 6 parameters of physical condition such as strength, speed, power, flexibility, coordination and balance.
Execution Method:
The Thruster starts from the upright position with the bar "resting" on your shoulders (Front Rack Position).
Hold the bar with your palms facing up and your elbows straight and in front of the bar.
Do a deep seat (Angle <90 degrees) with the bar on your shoulders (Front Squat).
Return to the upright position with the help of your quadriceps and buttocks and press the bar above your head (Press). Make sure your knees, hips and elbows are fully extended.
Return the bar to your shoulders.
Remember to maintain the technique to get the results you want but also to avoid a possible injury.
Front Squat is an amazing exercise that you need to include in your programs because it is the foundation of Clean. Some of the benefits of this exercise are that it develops the core strength of the body and increases the strength of the leg muscles. It also improves the mobility of the basic joints […]
Front Squat is an amazing exercise that you need to include in your programs because it is the foundation of Clean. Some of the benefits of this exercise are that it develops the core strength of the body and increases the strength of the leg muscles. It also improves the mobility of the basic joints and helps you improve in Olympic Lifts.
Execution method:
The bar is in the Rack Position with the elbows as high as possible while remaining parallel to the ground.
The bar is held at your fingertips.
Keep a lordship in 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.
Hold your chest high, pull your hips back and bring your pelvis below knee height.
During the recovery, first of all, keep your elbows high and push your knees out.
Complete the movement by bringing your body into full alignment.