Explosive Movements

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Explosive Movements

  1. 1. Explosive Movements
  2. 2. Explosive Movements <ul><li>Advantageous for athletics </li></ul><ul><li>Applicable to daily activities </li></ul>
  3. 3. High Pull <ul><li>Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids, Traps </li></ul><ul><li>Overhand shoulder-width grip </li></ul><ul><li>Arms straight, wrists slightly flexed, elbows outward </li></ul><ul><li>Feet hip-width, bar bell against shins </li></ul><ul><li>Shoulders back, chest elevated, eyes forward </li></ul><ul><li>Squat down </li></ul><ul><li>Shoulders in front of bar, weight on forward part of feet </li></ul><ul><li>First pull: </li></ul><ul><ul><li>Back flat, arms straight, extend hips and knees, lift weight controlled </li></ul></ul><ul><ul><li>Look forward, raise shoulders and hips simultaneously </li></ul></ul><ul><li>Second pull: </li></ul><ul><ul><li>Arms straight, wrists slightly flexed, bar at mid-thigh, extend hips quickly, rise up on toes, & elevate shoulders explosively </li></ul></ul><ul><ul><li>Look forward, pull bar as high as possible (about chest height) without using arm muscles </li></ul></ul><ul><li>Return bar to thigh resting position </li></ul><ul><li>Return to floor with flat back and neutral spine </li></ul>
  4. 4. Video
  5. 5. Hang Clean <ul><li>Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids, Traps </li></ul><ul><li>Over hand shoulder-width grip </li></ul><ul><li>Arms straight, wrists slightly flexed </li></ul><ul><li>Feet hip-width, pull bar off floor if needed </li></ul><ul><li>Pull shoulders back, in front of bar, elevate chest, weight on mid-foot </li></ul><ul><li>The Pull: </li></ul><ul><ul><li>Arms straight, wrists flexed, extend hips and rise on toes quickly, and elevate shoulders </li></ul></ul><ul><ul><li>Pull bar as high as possible without using arm muscles, keep bar close to body </li></ul></ul><ul><li>The Catch: </li></ul><ul><ul><li>Drop under bar into a quarter squat, lift elbows up and under bar, avoid slumping shoulders </li></ul></ul><ul><ul><li>Stand straight up, keep elbows high, and chest elevated </li></ul></ul>
  6. 6. Video
  7. 7. Power Clean <ul><li>Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids, Traps </li></ul><ul><li>Shoulder width overhand grip </li></ul><ul><li>Arms straight, wrists flexed, elbows outward </li></ul><ul><li>Feet hip width, bar against shins </li></ul><ul><li>Shoulders back, chest out, eyes forward </li></ul><ul><li>Squat down </li></ul><ul><li>Shoulders in front of bar, weight on forward half of feet </li></ul><ul><li>First Pull: </li></ul><ul><ul><li>Extend hips & knees, bring bar to mid-thigh, do not lock out knees </li></ul></ul><ul><ul><li>Look forward, raise hips and shoulders simultaneously </li></ul></ul><ul><li>Second Pull: </li></ul><ul><ul><li>Arms straight, wrists slightly flexed, extend hips quickly, rise onto toes, elevate shoulders explosively </li></ul></ul><ul><ul><li>Pull bar as high as possible without using arm muscles </li></ul></ul><ul><li>The Catch: </li></ul><ul><ul><li>When bar reaches max height (chest) drop under bar into quarter squat </li></ul></ul><ul><ul><li>Keep elbows high, chest elevated, avoid slumping shoulders, stand straight up </li></ul></ul>
  8. 8. Video
  9. 9. Push Press <ul><li>Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids </li></ul><ul><li>Bar in in front of shoulders, shoulder width over hand grip </li></ul><ul><li>Feet hip width, eyes forward </li></ul><ul><li>Chest elevated, shoulders back </li></ul><ul><li>The Dip: </li></ul><ul><ul><li>Keep weight on heels, bar on shoulders, perform a quarter squat (hips back, bend knees) </li></ul></ul><ul><li>The Drive: </li></ul><ul><ul><li>Push upward with legs and shoulders, drive bar off of shoulders, keep feet flat </li></ul></ul><ul><ul><li>Continue to press until arms are fully extended and bar is above head and in line with hips </li></ul></ul><ul><li>Return in controlled manner </li></ul>
  10. 10. Video
  11. 11. Push Jerk <ul><li>Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids </li></ul><ul><li>Bar in front of shoulders, with overhand shoulder width grip </li></ul><ul><li>Feet hip-width apart </li></ul><ul><li>Elevate chest, shoulders back, tuck chin </li></ul><ul><li>The Dip: </li></ul><ul><ul><li>Keep weight on heels, bar on shoulders, chest, perform quarter squat (hips back, bend knees) </li></ul></ul><ul><li>The Drive: </li></ul><ul><ul><li>Explode upward, drive straight up rising onto toes, force should drive bar off shoulders </li></ul></ul><ul><ul><li>Continue to press bar into full extension until bar is overhead and in line with hips </li></ul></ul><ul><li>Return in controlled manner </li></ul>
  12. 12. Video

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