| Power Movements |
Back to Training |
| Power Movements |
We've run through exercises for each body part and this month we are going to throw in a couple of power lifts. Power lifts are great for incorporating groups of muscles to move the weight. We will offer up the deadlift and power cleans this month. DEADLIFTS (Legs & Back) - With the bar on the floor, squat down, feet apart with a shoulder-width grip or wider. I prefer a cross grip. This is where one palm faces up and the other faces down for better gripping ability. Using the legs and the back, pull the weight up off of the floor until the back is straight. Finish the movement by lowering the weight back down to the floor and prepare for your next rep. Use your legs to lift up through the lower portion of the movement. Bending over too far and trying to lift the weight by standing up with will result in injury to the back. Make sure to use those legs and back together! Rep range should be anywhere from 4-8. POWER CLEANS (Shoulders & Back) - With the bar on the floor, squat down and grab the bar with a shoulder-width grip or wider. Pull strongly with an explosive motion using the legs for the initial part of the lift. Pull the weight high on the chest, then tuck the elbows inder the bar( a flipping motion), and rest the bar on your chest. Lower the weight to the floor position and repeat. Rep range is 4-8. |
 |
|
|