Warm up: 2x run 400, 15 push-ups, 21 lunges, windshield wipers and shoulder pass thoughs
Strength: 3x3x3 back squat
WOD: "Helen"
Skill of the week: Push Jerk
Question: Who knows what moment is and why we don't want to create any moment while lifting? Anyone who can answer correctly wins a prize next workout. I need as much detail as possible, illustrations may help. Lisa, you can't play this one....
Also, what do you know about the five easy steps to creating a perfect deadlift..ask Nuts as he demonstrates in the above picture.
5 easy steps...
ReplyDelete1. Use a slightly wider than shoulder-width stance. Keep the bar close to your shins at the beginning of the movement. If you find that the bar brushes your shins as you lift the bar, try wearing a pair of thick, long socks.
2. Don't jerk the bar off the ground. Stay in control of the movement.
3. Concentrate on lifting with your legs. One way to do this is to imagine pushing your feet down through the floor. It sounds a bit strange, but many top powerlifters use this technique to lift massive amounts of weight.
4. Don't round your back at the beginning of the lift. Doing so will place your back in a fragile position where it's susceptible to injury. Instead, keep your back in "neutral", where the aim is to maintain the natural curvature of the spine.
5. Lower the bar under control. If you feel it dropping, then you're probably using too much weight. Keep the bar close to your legs on the way down as well. Let the bar come to a rest on the floor, pause for a second, then repeat the movement.