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Author: Steven R. Zeigman WPS, AAT, former World Weightlifting Champion
FULL BODY (Intermediate/Advanced/Coaching Required) This exercise is used for the development of speed-strength qualities and for warming up. Stand over the barbell. Position your feet underneath the barbell with your feet at hip width. The bar should cross your feet at the metatarsal toe 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 bar 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 same time you bring your hips in, 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 barbell, allowing it to continue to rise while you drop under it. Bend your elbows, pulling the bar up with your arms as you jump your feet out to the sides. Descend into a half squat as quickly as possible. With the bar moving up and your body moving down, twirl your elbows under it. The barbell should come to rest on your anterior deltoids and clavicle bones on or before your thighs become parallel to the floor. Keeping your back muscles contracted, stand upright with the bar. |
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