Let's go!
Hello everybody!
Today we will focus on 5 exercises
that will prepare you for performing Clean
and Front Squat.
Exercise 1
We will use elastics for fitness
of any type: it can be green, blue or red.
We take it this way
getting closer to the bar
and reaching our shoulders level or lower.
We are propped up by elbows
and push it down with the help of the feet.
Until you can hear certain crack.
Just kidding, obviously
10-20 seconds
Don't force!
If you realize it´s better to stop - just stop then and freeze in that pose.
If your stretching lets you push to the limit
and achieve this position - that´s just great then!
One arm, then another arm
2-3 10-20 sec. sets
will be more than enough to start with.
Exercise 2. We need a bar
possibly a pvc or a metal bar.
Straight arm
we turn it back
holding it with a hand
and start rotating
Preferably without changing the elbow's axis.
In other words, don´t direct your elbows back or to the sides
The elbow is supposed to be directed forward.
And with such careful movements as you can see
we start stretching
our shoulders, elbows
One arm, then another arm
And again 2-3 20-30 sec. sets for each arm will be sufficient
Exercise 3
We need 2 barbells
We take the bar in the clean grip
Behind the head, elbows in front of us.
Propping by the bar previously fixed in front of us
And very carefully start the squats
I mean carefully! With no rapid movementes
We find the best position
Stay in it and stretch
then get up, have some rest and continue
2- 3 20-30 sec sets will be enough.
Exercise 4
My favorite one
The clean grip
We perform the Clean
and our task is to move the elbows backwards to the limit
and then upwards to the limit
Let´s observe
Forward, backwards
It could be awesome if you managed to maintain 180 degrees
That is from this point to this point
I would like to highlight
this kind of mistake
not this way
The barbell level and height don´t change
We rotate the elbows only
Forward and backwards, have a look
And again: I recommend to start doing this exercise with PVC
As far as 20 kg is too much even for me despite the fact I've been training this movement for years
Later you'll continue with 10-15 kg and only after that- with 20.
Don't force because forcing will not end up well
Our task is to make it grow gradually and very slowly.
And the last 5th execise to finalize
We use 10 kg discs
And will perform the Front Squat
What are the peculiarities of this exercise?
We perform it with low weight
sitting down slowly and getting up fast
And we also need the straps to perform this exercise
Why so?
When we perform the Front Squat exercise without the straps
Many of us perform it like this
This way, or this way, sometimes like this and sometimes like that
It's not good for Weightlifting and CrossFit
Because only holding the barbell in a full grip with your whole hand
you can control and feel the barbell.
Consequently, our task is to develop the mobility
in order to turn the elbows and keep the barbell in a full grip.
And we use straps for that.
Because when using straps we have a full grip.
If there are no straps, there's always a chance
of opening the grip
and go to the fingers in such a way.
Using straps, we are in a tight fixed position
So the barbell can't slide down on the fingers.
A bit more about the straps
Attention, please
Don't ever fold it twice in weightlifting.
It´s very bad!
Very bad indeed because when the barbell goes backwards
and you won´t be able to control it
it may lead to sad results
And never fold the strap like this
Fixation is good indeed in this case
But there will be a moment you´ll have to set yourself free
It will be great for Instagram and Youtube
But not for your shoulders.
That is why folding it once will be quite enough.
I also recommend cotton straps for weightlifting
Which absorb the sweat
and don´t slide
So, the Front Squat with straps.
Elbows up, pelvis backwards and knees apart
Going down slowly and up fast
Why do we do this?
Why do we have to develop mobility?
Because in weightlifting when we stand with the weight
it's essential to have the barbell on our shoulders
because if we lack mobility
your elbows will be pointed down
and the barbell will be here
and, if shortly, it's supposed to be on your shoulders.
That's why you need to direct your elbows upwards.
And distribute the charge from this part
to your shoulders. That´s it!
Hope you liked the exercises and will use them
Let´s put likes, write comments
and mention things you´d like to see in next video
And we will do our best to record it.
Thank you all. Bye!