Major Exercise Descrip/ons

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Jade Hicks
5 years ago
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1 Recommended Li5ing Warm- up Drills The li'ing warm- up consists of two warm- up exercises. The Hurdle Drill Warm- up and the Snatch Squat Warm- up are done prior to li'ing before explosive day and strength day exercises. Hurdle Drill Warm- up 1. Stand perpendicular near one side of the hurdle. 2. Line up the shoulders, hips and feet in squared posieon. 3. Use slow, deliberate movements to glide under the hurdle and stand erect on the other side. 4. Repeat going under the hurdle slowly with no jerky movements for a set of 10 repeeeons. 5. Do not let the hands touch the ground or hurdle. 6. Keep the hips below the shoulders in the low squat posieon. 7. Maintain a rhythmic stepping parern under the hurdles. Photos are from the Path to Athle/c Power with permission from the author.

2 Snatch Squat Warm- up To warm up and stretch the hips, legs and shoulders and to develop total body stability and balance. 1. The bar should be placed on the racks at the height of the chest. 2. PosiEon hands on the bar slightly wider than shoulder- width. 3. PosiEon bar comfortably across the top of the shoulders at the base of the neck. 4. Li' bar out of rack by extending the knees. 5. Step backwards using as few steps as possible. 6. PosiEon feet so they are parallel and the toes are pointed out slightly. 7. The heels should be slightly wider than the hips. 8. Move hands to a snatch grip. 9. Press the bar overhead unel arms are fully extended and squat down. 10. The bar can be a light bar or a seck. You do need it to have some weight to get the stretching effect but the weight should not be too heavy either. 1. Press out hard on the bar during the enere movement. 2. Keep the chest up and back straight during the enere movement. 3. As you lower into the squat posieon, keep the bar posieoned behind the head.

Rack Clean To develop the explosive phase of the pull and learn how to get under the bar quickly. 1. With the bar reseng on boxes or in a power rack, the athlete addresses the bar. 1. Extend the hips and knees explosively.

3 Rack Clean To develop the explosive phase of the pull and learn how to get under the bar quickly. 1. With the bar reseng on boxes or in a power rack, the athlete addresses the bar. 1. Extend the hips and knees explosively. 2. Simultaneously, extend up on to the balls of the feet while shrugging the shoulders. 3. Pull yourself down and under the bar. 4. The feet jump out into a squazng stance. 5. Rotate elbows down and then up ahead of the bar. 6. Catch bar on the front poreon of the shoulders. 7. Flex the knees and hips to absorb the weight of the bar. 1. The most common problem is pulling with the arms before the body is completely extended. 2. Make sure the athlete extends up on to the balls of the feet and the shoulders are shrugged.

Hang Clean Develops the ability to express explosive power in the hips and legs. 1. See posieon a. 2. Slowly extend the legs, elevaeng the bar to just above the knees. 3.

Lower the bar to the top of the knees by flexing at the hips. 2. Extend the hips explosively in a scooping aceon. 3.

4 Hang Clean Develops the ability to express explosive power in the hips and legs. 1. See posieon a. 2. Slowly extend the legs, elevaeng the bar to just above the knees. 3. As the bar passes the knees, extend the hips explosively. 4. The shoulders, hips and knees should be in alignment with the bar held at arm's length touching the top part of the thigh. 1. Lower the bar to the top of the knees by flexing at the hips. 2. Extend the hips explosively in a scooping aceon. 3. Simultaneously, extend up on to the balls of the feet while shrugging the shoulders (See posieon d. 4. Pull yourself down and under the bar, leading with elbows pointed up. 5. Rotate elbows down and then up ahead of the bar. 6. Elevate the feet and move them out into a squazng stance. 7. Catch the bar on the front poreon of the shoulders. 8. Flex the knees and hips to absorb the weight of the bar (See posieon f. 1. When the bar is lowered, don t hesitate at the top of the knees; extend the hips immediately. This will allow you to take advantage of the stretch shortening cycle. 2. The scooping aceon or a re- bending of the legs can be compromised in the following ways. a. By bending the arms at the elbows before the hips can be fully extended to posieon d. b. By swinging the bar away from the body.

5 Power Clean The clean uses a shoulder width grip. The bar is pulled in one conenuous moeon and is caught on the shoulders. The following are the five fundamental posieons for the pulling aceon. It is difficult to observe and analyze this li' during normal execueon. If possible, video tape the execueon of the li' and play back in slow moeon. Once the bar reaches a certain posieon the video can be put on freeze frame and the fundamental posieons can be analyzed. Start Posi/on 1. Feet placed hip- width apart. 2. Legs are bent with the lower leg touching the bar. 3. Hands are shoulder width apart using an overhand grip. 4. Arms are extended with elbows pointed out. 5. Chest is filled with air and held high. 6. Back is kept flat. 7. Shoulders are posieoned just ahead of bar. 8. Head is set in a comfortable posieon. First Pull Extend the legs, elevaeng the bar to just above the knees 1. During the movement of the bar from the floor to the knees the angle of the back should remain constant. 2. Do not jerk the bar off the floor, pull it smoothly and under control. 3. Keep the bar close to the legs. 4. Keep the arms extended with elbows pointed out.

Power Clean Second Pull Extend the hips up and forward explosively 1. If the arms are kept straight the knees will automaecally flex or re- bend as the hips extend.

Explosive Phase Extend up onto the balls of the feet while simultaneously shrugging the shoulders. 1.

6 Power Clean Second Pull Extend the hips up and forward explosively 1. If the arms are kept straight the knees will automaecally flex or re- bend as the hips extend. This movement is known as the double knee bend or scooping aceon. This will put the li'er at posieon c. 2. The bar should ride up the thighs. Explosive Phase Extend up onto the balls of the feet while simultaneously shrugging the shoulders. 1. During the explosive phase the ankles, knees, and hips extend simultaneously acceleraeng the bar upward. This is known as the triple extension. This will put the li'er at posieon d. 2. Keep the arms extended. Receiving the Bar 1. Pull yourself down and under the bar. 2. Elevate the feet and move them out into a squazng stance. 3. Rotate elbows down and then up ahead of the bar. 4. Catch bar on the front poreon of the shoulders 5. Flex the knees and hips to absorb the weight of the bar. 6. Once the catch is made the li'er stands to the erect posieon. Key Points 1. The most common problem is to pull with the arms before the body is completely extended. Make sure the li'er extends up onto the balls of the feet and the shoulders are shrugged, then pull himself down and under the bar as quickly as possible. 2. The feet should be elevated off the plahorm which will help accelerate the body under the bar. As the feet are in the air move them out into a squat stance to catch the bar. Be careful not to get the feet too wide. 3. Points 1 and 2 should occur simultaneously. 4. As the bar lands on the shoulders throw the elbows up hard. 5. Keep the chest up and back straight. conenued

7 (RDL) Romanian Deadli5 To develop the upper hamstrings, gluteus maximus and erector stabilizers. This exercise can be used as an introductory li' for hang cleans. Star/ng Posi/on: 1. Grip the bar a lirle wider than shoulder- width apart. 2. Stand in an erect posieon with feet hip- width apart as if you were going to perform a verecal jump. 3. Toes should be pointed straight or slightly angled out. 1. Fill chest with air and hold high. 2. Unlock the knees and bend forward. 3. Move the hips backwards as the bar is lowered. 4. Lower the bar unel the hips cannot go back any farther. 5. Raise the bar by extending the hips forward to stareng posieon. 6. Keep back flat with a slight arch in lower back.

Extend the hips forward and up. 3. The shoulders, hips and knees should be in alignment as the li' is completed. 4.

8 Clean Deadli5 To learn how to li' the bar off the ground properly and to develop the leg, hip, back and trapezius muscles. 1. With the bar reseng on the floor or a plahorm, the athlete addresses the bar with a clean grip. 1. Slowly extend the legs, elevaeng the bar to just above the knees. 2. Extend the hips forward and up. 3. The shoulders, hips and knees should be in alignment as the li' is completed. 4. During the movement of the bar from the floor to the knees, the angle of the back should remain constant. The shoulders, hips and bar move together as a unit. 5. Do not jerk the bar off the floor; pull it smoothly and under control. 6. Keep the bar close to the legs. From above the knees, the bar should ride up the thighs. 7. Keep the back flat with lower back slightly arched.

9 Squat (Neutral) To develop the quadriceps, thigh adductors, gluteus maximus and hamstrings. When done correctly, full squats will strengthen the muscles, ligaments and tendons that surround the knee. The core muscles are developed to a large degree in keeping the torso erect. The squat is the best exercise to develop lean body mass. 1. The bar should be placed on the rack at the height of the chest. 2. PosiEon hands on the bar slightly wider than shoulder- width. 3. Step under the bar, feet parallel and knees slightly bent. 4. PosiEon bar comfortably on the shoulders in one of two posieons. For low bar squat, the bar sits across the scapula. For high bar squat, the bar is one inch below the top of the shoulders across the traps. 5. Pull the shoulder blades together Eghtly. 6. Hips are in verecal alignment with the shoulders. 7. Li' bar out of rack by extending the knees. 8. Step backwards using as few steps as possible. 9. PosiEon feet so they are parallel, with toes pointed out slightly. 10. The heels should be slightly wider than the hips. conenued

10 Squat (Neutral) 1. Make sure the bar is in a good solid posieon on the shoulders by pulling the shoulder blades together Eghtly. 2. The closer you posieon your hands together on the bar, the Eghter the shoulder blades can be pulled together. 3. Use a stance that is most comfortable to allow proper depth. 1. Focus eyes directly ahead on the wall with head slightly up. 2. Take a deep breath and hold it. 3. Slowly lower the bar under control by bending at the hips and knees. 4. Keep the knees pointed out in alignment with the feet. 5. The instant the thighs are parallel to the ground explode out of the borom posieon. 6. Keep the back flat and shoulder blades drawn together. 7. Keep your weight back on your heels. 8. Do not throw the head back. 9. Exhale your breath as you near the compleeon of the li'. 10. Complete the squat by fully extending the knees and hips. 1. Control is the most important factor. Don t try to bounce out of the borom. 2. When an athlete tries to recover to an upright posieon a'er bouncing out of the borom, the hips will rise too quickly causing the back to round out. This takes the stress off the legs and puts it on the lower back. It is imperaeve to descend slowly and under control. 3. Keep the shoulder blades together. If the shoulder blades relax, the lower back will round out. 4. Pick out a spot on the wall in front of you. Keep the eyes focused on that spot throughout the performance of the squat. This will help control the bar by keeping the body in a stable posieon. If the eyes are looking all over the place, the li'er has a greater chance of losing his balance. Squat inside the rack. Otherwise, use two or three sporers. 5. Flex the knees and hips.

11 Jammer Extension To develop total body power by uelizing a ground- based, muleple- joint movement. 1. Grasp the handles with hands as close as possible. 2. PosiEon the shoulders directly behind the hands as close as possible. 3. Place the elbows at the side of the torso. 4. PosiEon the feet shoulder- width apart with the heels off the ground. 5. Flex the knees and hips. Key Point: 1. Do not allow the shoulders to be posieoned higher than the hands. If the shoulders are too high the hips won t be flexed at the correct angle. 1. Rock back, then move forward to the stareng posieon to gain momentum. 2. Explode into the handles by extending at the hips, knees and ankles on to the balls of the feet. 3. Follow through by extending the shoulders and elbows simultaneously. 1. When rocking back keep the shoulders below the hands. This helps maintain the proper hip and knee flexion. 2. Before you extend the hips, make sure the shoulders are close to the hands and the elbows are at the side of the torso. 3. The body must be posieoned in a straight alignment from the feet to the hands at the finish of the exercise See photo b.

Bench Press This exercise will develop the pectoral muscles, with some development of the anterior deltoids and triceps. 1. Place feet flat on the ground. 2.

PosiEon yourself so the bar is lined up with the top of your head. 6. Take the bar from the rack with the aid of a sporer. 7. PosiEon the bar over chest. 1.

12 Bench Press This exercise will develop the pectoral muscles, with some development of the anterior deltoids and triceps. 1. Place feet flat on the ground. 2. Back is slightly arched as burocks are set on the bench. 3. Pull the shoulder blades inward as you push the chest upward. 4. Grip the bar slightly wider than shoulder- width. 5. PosiEon yourself so the bar is lined up with the top of your head. 6. Take the bar from the rack with the aid of a sporer. 7. PosiEon the bar over chest. 1. Grip the bar so that when it touches the chest, the elbow joint should be at approximately a 90 degree angle. 2. The sporer and li'er must work together in developing a coordinated effort when guiding the bar into a li'ing posieon and gezng it racked. The sporer should also have his hands under the bar and constantly be alert. 3. It is a good idea to have the thumbs wrapped around the bar. 1. Take a deep breath and hold your chest high. 2. Lower the bar slowly and under control. 3. Allow the bar to just touch the chest at about nipple level. 4. Drive the bar explosively off the chest. 5. The movement of the bar should be up and slightly back. 6. Exhale as you lock the bar out to full arm's length. 1. Many Emes the li' is not completed because the athlete gets the bar out of the groove. The most common error is to let the bar come off the chest moving toward the legs. This movement takes the bar out of the groove. The bar must come straight up and back off the chest so that maximum force can be applied to the bar.

Incline Bench Press Major development from this exercise will be to the upper pectoral muscles, the anterior deltoids, and triceps. Start Posi/on see posi/on a: 1. Place feet flat on the ground. 2.

13 Incline Bench Press Major development from this exercise will be to the upper pectoral muscles, the anterior deltoids, and triceps. Start Posi/on see posi/on a: 1. Place feet flat on the ground. 2. Back is slightly arched as burocks are set on the bench. 3. Pull the shoulder blades inward as you push the chest upward. 4. Grip bar slightly wider than shoulder- width. 5. Make sure the thumbs are wrapped around the bar. 6. PosiEon yourself so the bar is lined up with the top of your head. 7. Take the bar from the rack with the aid of a sporer. 8. PosiEon bar over chest. 1. Grip the bar so that when it touches the chest the elbow joint should be at approximately a 90 degree angle. 2. The sporer and the li'er must work together in developing a coordinated effort when guiding the bar into a li'ing posieon and gezng it racked. The sporer should also have his hands under the bar and be constantly alert. 3. It is a good idea to have the thumbs wrapped around the bar. 1. Take a deep breath and hold chest high. 2. Lower the bar slowly and under control. 3. Allow the bar to just touch the upper chest at the base of the neck see posieon b. 4. Drive the bar explosively off the chest. 5. The movement of the bar should be up and slightly back. 6. Exhale as you lock the bar out to full arm s length.

Back Squat Purpose: Grip: Rack: Start Position: Technique-Descent: Ascent Key Points:

Back Squat Purpose: Grip: Rack: Start Position: Technique-Descent: Ascent Key Points: Back Squat Purpose: To develop strength in the quadriceps, adductors, hamstrings and gluteus maximus. It strengthens ligaments, tendons and the back extensors, whilst also increasing bone mineral density.