|
|
Author: Steven R. Zeigman WPS, AAT, former World Weightlifting Champion
FULL BODY (Intermediate/Advanced/Coaching Required) This exercise is for the development of strength in the muscles of the back and legs. Stand over the barbell. Position your feet underneath with your feet at hip width. The bar should cross your feet at the metatarsal joints just in front of your ankles. Point your toes slightly out. Hold your head erect and tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grasp the bar with a shoulder width grip. Lock your elbows and position your body so that your arms are vertical to the bar with wrists flexed. Keeping your back muscles contracted, take a 3/4 breath. Using your legs, explode the barbell off the floor. When the barbell passes your knees, push in with your hips. Your knees will shift back down and under the bar. At the time, bring your hips in and start to pull the barbell up with your back. This action will bring the bar into contact with your legs at mid-thigh. At the moment of contact, accelerate the bar upward with your legs and back until your body reaches a full extension. At full extension, contract your calves and trapezius muscles simultaneously, raising up on your toes and shrugging your shoulders. This movement puts maximum momentum into the bar allowing it to continue to rise. Bend your elbows and pull up with your arms. As soon as your forearms pass parallel to the floor, twirl your elbows under the bar so that it comes to rest on your anterior deltoids and clavicle bones. After full extension and during the securing of the bar, your legs should remain unbent with knees locked. |
|
|||||||||||||||||
 |
 |
 |
