8.7
Excellent
Deadlift with Bands Images
Deadlift with Bands Instructions
- To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.
- With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.
8
Excellent
Plyo Kettlebell Pushups Images
Plyo Kettlebell Pushups Instructions
- Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
- Begin by lowering yourself as low as you can, keeping your back straight.
- Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.
8.6
Excellent
One-Arm Kettlebell Snatch Images
One-Arm Kettlebell Snatch Instructions
- Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
- Look straight ahead and swing the kettlebell back between your legs.
- Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.
9.3
Excellent
Clean and Jerk Images
Clean and Jerk Instructions
Starting Position
Firstly, place a barbell on the floor close to your shins. Then, take an overhand or hook grip just outside your legs. After that, lower your hips, focusing the weight on your heels. Keep your back straight, your head facing forward, your chest up, and your shoulders just in front of the bar. This is your starting position.
First Pull
Next, start the first pull by driving through your heels and extending your knees. During this phase, maintain the same back angle and keep your arms straight. Control the weight as you continue to lift it above your knees.
Second Pull
Subsequently, the second pull is the main source of acceleration for the clean. As the bar approaches the mid-thigh position, start extending through your hips. In a jumping motion, accelerate the bar upward by extending your hips, knees, and ankles. There’s no need to actively pull through your arms to accelerate the weight. At the end of the second pull, your body should be fully extended, leaning slightly back, with your arms still extended.
Third Pull
Following that, once you achieve full extension, transition into the third pull. Aggressively shrug and flex your arms with your elbows up and out. At peak extension, pull yourself down aggressively, rotating your elbows under the bar. Receive the bar in a front squat position, the depth of which depends on the height of the bar at the end of the third pull. The bar should rest on your protracted shoulders, lightly touching your throat with your hands relaxed. Continue to descend to the bottom squat position, which aids in recovery.
Recovery
Immediately after, recover by driving through your heels, keeping your torso upright and your elbows up. Continue until you rise to a standing position.
The Jerk
Lastly, the second phase is the jerk, which raises the weight overhead. Stand with the weight racked on the front of your shoulders. Begin with the dip. With your feet directly under your hips, flex your knees without moving your hips backward. Dip down only slightly, and reverse direction as powerfully as possible.
Drive through your heels to create as much speed and force as possible. Be sure to move your head out of the way as the bar leaves your shoulders.
At this moment, as your feet leave the floor, place them into the receiving position as quickly as possible. In the brief moment when your feet are not actively driving against the platform, your effort to push the bar up will drive you down. Your feet should be split, with one foot forward and one foot back. Receive the bar with your arms locked out overhead. Return to a standing position.