|
Muscle Groups worked: Glutes, hamstrings, quads, calves, the traps and spinal erectors. To a smaller degree, delts, biceps, and triceps.
Execution: Grasp a barbell with your hands in a pronated posi...Muscle Groups worked: Glutes, hamstrings, quads, calves, the traps and spinal erectors. To a smaller degree, delts, biceps, and triceps.
Execution: Grasp a barbell with your hands in a pronated position, spaced much wider than shoulder width. (Your grip should be as wide as the distance between your elbows if your arms were stretched out to your sides.). Keep your arms straight and your lower back flat or slightly arched. The starting position is the same stance you use in the power clean. Initiate the movement just like you would a power clean: Extending your hip, knee, and ankle joints explosively while pulling the bar as high as possible. As the bar approaches its maximum height, flex your hips and knees and rotate your elbows around and under the bar. At maximum bar height, lock the bar overhead by extending your elbows. Simultaneously, you'll absorb the weight of the bar by dropping into a squat position. Slowly stand up under complete control.
In the finish position, you should be standing straight up with the bar overhead. From there, return the bar to the starting position. 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 it doesn't bounce up and hit you. If you don't have access to rubber weights, lower the bar to your thighs and then resume the starting postion from there. Be careful not to let it fall too fast or you'll bruise your thighs.
Training tip: As in the power clean, focus on jumping with the weight. Your arms should be relaxed so that initially they're straight and the momentum from the bar moving upward is timed with the arm-bending action. Make sure you've practiced the overhead squat before attempting this move. (less)
Routine:
Not available
|
|
|
Muscle groups worked: Delts and triceps primarily, quads and glutes to a lesser degree.
Execution: You can generally handle much more weight with this movement as compared with a strict military pres...Muscle groups worked: Delts and triceps primarily, quads and glutes to a lesser degree.
Execution: You can generally handle much more weight with this movement as compared with a strict military press. Make sure you use your legs to initiate the drive that will propel the bar overhead.
Unrack the barbell from a power/squat rack and position it on your clavicles, with you hands in a pronated position, spaced about shoulder-width or wider apart. Perform a slight knee bend (a quarter squat), and forcefully use your legs to drive the bar overhead to full elbow extension. You'll have to coordinate the drive by your legs with the pressing of your shoulders and arms. Hold the bar at arms' length overhead for a brief period, just long enough to make sure you have control of it. Lower the bar rapidly back to your clavicles; bend you knees slightly to cushion its descent.
Training tip: Keep the bar moving directly over your spine, not in front of or behind your body. Your legs should do most of the work initially to get the weight moving explosively. Extend your arms as your leg drive is finishing. (less)
Routine:
Not available
|
|
|
Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s...Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are locked, or close to it. Exercise description by Bodybuilding.com (less)
Routine:
Not available
|
|
|
Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly. Exercise description by Bodybuilding.com (less)
Routine:
Not available
|
