26
Jul
8
Excellent
Also known as Fridge Carry.
Yoke Walk Images
Yoke Walk Instructions
- The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
- Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
- Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.
26
Jul
8.3
Excellent
Split Jerk Images
Split Jerk Instructions
- Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
- Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
- In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
- Return to a standing position, bringing the feet together.
26
Jul
7
Good
Smith Machine Pistol Squat Images
Smith Machine Pistol Squat Instructions
- To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
- Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.3
- Move one foot forward about 12 inches in front of the bar. Extend the other leg out in front of you, holding it off the ground. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
- Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
- Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.
26
Jul
8
Excellent
Also known as Inverted Leg Press.
Smith Machine Leg Press Images
Smith Machine Leg Press Instructions
- Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position.
- Begin the movement by driving through your feet to move the bar upward, extending the hips and knees. Do not lock out your knees.
- At the top of the motion, pause briefly before returning to the starting position.