Views: 0 Author: Site Editor Publish Time: 2023-02-27 Origin: Site
Workout Type | Olympic Weightlifting |
Main Target Muscles | Hamstring muscle |
Related Muscles | Forearm; Lower back; Quadriceps muscle; Calf muscle group; Trapezius muscle; Shoulder; Hip muscle group |
Fitness Level | Intermediate |
Equipment | Barbell |
Main Muscles Highlight:
The essential motion guide:
1. Place a barbell on the ground near your shin in a backhand grip (or hook grip) with your hands slightly wider apart than your legs. Keep your weight center on your heels, lower your hips, straighten your back, bring your head forward, lift your chest, and place your shoulders in front of the bar. This is the starting position of the action.
2. Start the first pull with heels and knees extended. Your back should be at the same Angle and your arms should be straight. Continue to move all weight above your knees in a controlled manner.
3. As the bar approaches mid-thigh level, your hips start to stretch. In a jumping motion, accelerate with hip, knee, and ankle extensions, using speed to lift the bar up. You don't have to pull with your arms to speed up the bar; At the end of the second pull, the body should be fully extended, leaning back slightly, with the arms still extended.
4. Once fully extended, transition to a third pull with a firm shrug of the shoulders, bending the arms, elbows up and out. At the limit of the stretch, firmly pull yourself down and roll your elbows under the bar. Catch the bar in a forward squat, the depth of which depends on the height of the bar at the end of the third pull. The barbell should be held on extended shoulders, slightly touching the throat, with your hands relaxed. Continue descending into a squat position, which will help restore the action.
5. Return to action immediately, with heel power, keeping torso upright and elbows up. Continue until you rise to a standing position.
