|
Muscle groups worked: Glutes, hamstrings, quads, calves, the traps and spinal erectors. To a smaller extent, delts and biceps.
Execution: Stand and grasp a barbell with your hands in a pronated p...Muscle groups worked: Glutes, hamstrings, quads, calves, the traps and spinal erectors. To a smaller extent, delts and biceps.
Execution: Stand and grasp a barbell with your hands in a pronated position, spaced apart about midway between hip and shoulder width. Perform a slight knee bend and lean forward slightly. You should be in the same position as if you were going to do a vertical jump, with your shoulders directly over your knees and feet. Pause briefly, then explode upward in a jumping motion by forcefully extending your hip, knee, and ankle joints. Keep the bar close to your body as you pull the weight up to your clavicles, rotating your elbows and arms under the bar to "rack" the weight.
You should "catch" the weight in a quarter-squat position with the bar resting on your clavicles. Stand straight up, and then, in an explosive movement, press the weight over your head while splitting your legs to absorb the weight. Hold in this position for a moment. Then slowly bring the weight down in an eccentric contractile movement. If you're using rubber weights, you can just guide the bar down as it free-falls to the floor. Remove your hands after the bar passes your knees so that it doesn't bounce up and hit you. If you don't have access to rubber weights, lower the bar to your thigh and resume the starting position from there. Be careful not to let it fall too fast or you'll bruise your thighs.
Training tip: Focus on jumping with the weight. Your arms should be relaxed so they're straight at first, and the momentum from the bar moving upward is timed with the bending of your arms. Keep your shoulders over the bar as long as possible. (less)
Routine:
Not available
|
|
|
Stand in front of the barbell with your feet about shoulder width apart and your feet pointed straight ahead (or slightly turned out).
At this point your legs should be just a f...Stand in front of the barbell with your feet about shoulder width apart and your feet pointed straight ahead (or slightly turned out).
At this point your legs should be just a few inches away from the bar.
Bend over and grasp the bar, while keeping your eyes facing straight out in front of you (or even a little upwards). While keeping your arms fully extended towards the ground, stand up with the barbell. The bar will be traveling very close to your shins, so be careful not to scrape or hit them.
While lifting the barbell, your hips and shoulder should rise simultaneously. Your spine should remain in a neutral position. At the top of the squat, you should be standing straight up.
Warning: This exercise can be especially dangerous when done with poor form. If you are a novice, then only perform this exercise under proper supervision. (less)
Routine:
Not available
|
|
|
Preparation: Bend knees slightly and bend over bar while keeping your back straight. Grasp the bar with a wide overhand grip. Execution: Keeping upper arm perpendicular to torso, pull barbell up towar...Preparation: Bend knees slightly and bend over bar while keeping your back straight. Grasp the bar with a wide overhand grip. Execution: Keeping upper arm perpendicular to torso, pull barbell up toward neck until upper arms are just beyond parallel to floor. Return and repeat. Exercise description by Bodybuilding.com (less)
Routine:
Not available
|
|
Muscle groups worked: Glutes, hamstrings, quads, calves, the traps and spinal erectors. To a smaller extent, delts and biceps. Execution: Stand and grasp a barbell with your hands in a pronated positi...Muscle groups worked: Glutes, hamstrings, quads, calves, the traps and spinal erectors. To a smaller extent, delts and biceps. Execution: Stand and grasp a barbell with your hands in a pronated position, spaced apart about midway between hip and shoulder width. Perform a slight knee bend and lean forward slightly. You should be in the same position as if you were going to do a vertical jump, with your shoulders directly over your knees and feet. Pause briefly, then explode upward in a jumping motion by forcefully extending your hip, knee, and ankle joints. Keep the bar close to your body as you pull the weight up to your clavicles, rotating your elbows and arms under the bar to "rack" the weight. You should "catch" the weight in a quarter-squat position with the bar resting on your clavicles. Stand straight up. This is one repetition. If you're using rubber weights, you can just guide the bar down as it free-falls to the floor. Remove your hands after the bar passes your knees so that it doesn't bounce up and hit you. If you don't have access to rubber weights, lower the bar to your thigh and resume the starting position from there. Be careful not to let it fall too fast or you'll bruise your thighs. Training tip: Focus on jumping with the weight. Your arms should be relaxed so they're straight at first, and the momentum from the bar moving upward is timed with the bending of your arms. Keep your shoulders over the bar as long as possible. If you want to start with an easier version, a hang clean pull or high pull, just explosively extend your hips and knees without racking the weight. Master this move first, moving on to the power/hang clean only after you feel comfortable. An image of this excercise can be found at: http://img139.imageshack.us/my.php?image=powercleankr9.jpg (less)
Routine:
Not available
|
