Hello, everyone! My today's training is in Brazil.
As to my training program,
I plan a heavy load from the chest.
So, I will work more with my legs and lower back.
I will do clean and squat.
During training, probably you will note for yourself
some certain features.
Watch and train!
The first exercise is the elbow rotation.
For this purpose, place the bar on the racks,
not by the main part, but by part on which disks are put.
Disks of 10-15 kg are added
so that the bar doesn't shake.
Thereby, the central part turns freely,
allowing the elbows to rotate freely around the bar.
The main idea when you clean is moving the bar
as close to yourself as possible in one path upwards.
At the moment of fixation, the сatch position,
rotate elbows to take the bar on shoulders.
Therefore, it is very important
to practice the moment of elbow rotation.
This exercise really helps with it.
Earlier I showed this exercise on social networks.
On Instagram, I very often publish a lot of tips from training processes.
Subscribe and follow.
By similar exercise, I meant the elbow rotation.
Take the bar on your chest and rotate your elbows back and forth.
These two exercises are similar, but here
the bar is on the racks and
we just rotate the elbows.
The starting position is
the bar should be at chest height,
solar plexus.
We start with the position when the elbows look up,
for 12 hours.
Then we rotate our elbows forward,
moving our body down,
and direct the elbows three hours ahead.
It gets an angle of 270 degrees.
Who has good mobility will make it easy.
Who hasn't, it will be a little more difficult.
Try to hold the bar with a hookgrip.
3-4 sets and 10 reps
Sometimes 2 sets are enough.
Just try and you will feel how your muscles
become more active after even 2-3 sets.
100 kg is around 40-50%
Most important here is
continue to stand on the full foot.
Speed up after the first, second pull
and after full extension continue the movement up
with your elbows.
At that, the body is down.
Please, avoid any pull movements.
I don't know how it is right, but I recommend
if you feel like you're starting to fall back,
it is better to reduce weight
and work with lighter weight.
A small lifehack:
as in a week, we do two flights,
it is good to squat before a flight.
On the day of the flight, you do not train
You do a good load on your legs,
and then recover in the plane.
Front squat
I have already told many times in my videos.
Mostly I start to squat with straps.
When the weight on the bar is relatively small,
do it with the straps in order to develop a frontal position.
It's very useful for clean, muscle snatch, jerk.
I also recommend but don't do it with a heavy weight.
If there are mobility problems, start jerk support,
I recommend to practice it with the straps.
3-4 sets during warm-up
and continue without the straps.
When we squat, we very often start with the clean grip.
During the squat, the grip opens
and we finish the squat,
holding the bar on two fingers.
When we squat with the straps, we can open the grip,
but in spite of it, the bar will be in the middle
of the palm, because the strap holds it.
The strap can`t let it go and move the bar to the fingers.
I wanted to squat around 200 kg today.
But the limit on a bar marked
that today there will be training with 175 kg.
But I'm glad there wasn't more weight on the bar
because it's not going very well today.
It was a sign.
Only 175 kg