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1. Push Press and Push Jerk Variation

Starting Position:

·       Grasp the bar with a pronated grip with the hands slightly wider than shoulder-width

·       Step under the bar and position the feet at hip-width

·       The bar should be placed on the clavicles and anterior deltoids

·       Lift the bar and walk back away from the rack

·       Position the feet at shoulder-width with the toes pointed slightly outward

·       All repetitions begin from this position

Preparation Phase: Dip

·       Slowly flex the hips and knees to move the bar straight downward

·       The dip should not exceed a quarter-squat

·       Keep the feet flat on the floor and the torso erect

Upward Movement Phase: Drive

·       Immediately upon reaching the lowest point of the dip, reverse the movement by forcefully extending the hips and knees and then the elbows to move the bar overhead

Catch Phase: Push Press

·       After the hips and knees are fully extended and the bar is overhead, press it up the rest of the way until the elbows are fully extended

·       In this position the torso is erect, the head is in a neutral position, the feet are flat on the floor, and the bar is slightly behind the head

Catch Phase: Push Jerk

·       After the hips and knees are fully extended and the bar is overhead from the drive phase, quickly re-flex the hips and knees to a quarter-squat position and simultaneously extend the elbows fully to catch the bar overhead at the same time that the bar reaches its highest point

·       Catch the bar with the torso erect, the head in a neutral position, the feet flat on the floor, and the bar slightly behind the head

Downward Movement Phase:

·       Lower the bar by gradually reducing the muscular tension of the arms

·       This will allow a controlled descent of the bar to the shoulders

·       Simultaneously flex the hips and knees to cushion the impact of the bar on the shoulders

·       At the end of the set, place the bar on the supports

Major Muscles Involved:

·       Gluteus Maximus

·       Semimembranosus

·       Semitendinosus

·       Biceps Femoris

·       Vastus Lateralis

·       Vastus Intermedius

·       Vastus Medialis

·       Rectus Femoris

·       Soleus

·       Gastrocnemius

·       Deltoids

·       Trapezius

2. Power Clean and Hang Clean Variation

Starting Position:

·       Stand with the feet at hip-width with the toes pointed slightly outward

·       Squat down with the hips lower than the shoulders and grasp the bar wioth a pronated grip

·       The hands should be placed slightly wider than shoulder-width, outside the knees, with the elbows fully extended

·       Place the feet flat on the floor and position the bar approximately 1 inch in front of the shins over the balls of the feet

·       Position the body as follows:

·       Back-Flat or slightly arched

·       Trapezius- Relaxed or slightly stretched

·       Chest- Held up and out

·       Head- In line with the vertebral column or slightly hyperextended

·       Shoulders- Over or slightly in front of the bar

·       Eyes-Focused ahead and slightly upward

Upward Movement Phase: First Pull

·       Lift the bar off the floor by forcefully extending the hips and knees

·       Be sure to not let the hips rise before the shoulders

·       Maintain a flat back position

·       Keep the elbows fully extended and the shoulders over or slightly ahead of the bar

·       As the bar is raised, keep it as close to the shins as possible

·       Upward Movement Phase: Transition (Scoop)

·       As the bar rises just above the knees, thrust the hips forward and slightly re-flex the knees to move the thighs against and the knees under the bar

·       Keep the back flat or slightly arched and the elbows fully extended and pointing out to the sides

Upward Movement Phase: Second Pull

·       Forcefully jump upward by quickly extending the hips and knees and plantar-flexing the ankles

·       Keep the bar as close to the body as possible

·       Keep the back flat and the elbows pointing out to the sides

·       Keep the shoulders over the bar and elbows extended as long as possible

·       When the lower body joints reach full extension, rapidly shrug the shoulders upward with the elbows still fully extended

·       As the shoulders reach their highest elevation, flex the elbows to begin pulling the body under the bar

·       Continue to pull with thearms as high and as long as possible

·       Due to the explosive nature of this phase, the torso is erect or slightly hyperextended, the head is tilted slightly back, and the feet may lose contact with the floor

Upward Movement Phase: Catch

·       After the lower body has fully extended, pull the body under the bar and rotate the arms around and under the bar

·       Simultaneously flex the hips and knees to assume a quarter-squat position

·       Once the arms are under the bar, lift the elbows to position the triceps parallel to the floor

·       Rack the bar across the front of the clavicles and anterior deltoids

·       Catch the bar with the following body position:

·       Torso- Nearly erect

·       Shoulders- Slightly ahead of the glutes

·       Head- Neutral position

·       Feet- Flat on the floor

·       After gaining control and balance, stand up straight with the bar

Downward Movement Phase:

·       Lower the elbows to unrack the bar from the anterior deltoids and clavicles then slowly lower the bar down to the thighs

·       Squat down with the elbows fully extended until the bar touches the floor

Major Muscles Involved:

·       Gluteus Maximus

·       Semimembranosus

·       Semitendinosus

·       Biceps Femoris

·       Vastus Lateralis

·       Vastus Intermedius

·       Vastus Medialis

·       Rectus Femoris

·       Soleus

·       Gastrocnemius

·       Deltoids

·       Trapezius

3. Power Snatch

Starting Position:

·       Stand with feet placed at hip-width with the toes pointed slightly outward

·       Squat down with the hips lower than the shoulders and grasp the bar with a pronated grip

·       The grip width should be equal to the distance measured from elbow to elbow when the arms are held straight out to the sides

·       Extend the elbows fully

·       Place the feet flat on the floor and position the bar approximately 1 inch in front of the shins and over the balls of the feet

·       Position the body as follows:

·       Back- Flat or slightly arched

·       Trapezius- Relaxed and slightly stretched

·       Chest- Held up and out

·       Head- In line with the vertebral column or slightly hyperextended

·       Heels- In contact with the floor

·       Shoulders- Over or slightly in front of the bar

·       Eyes- Focused ahead and slightly upward

·       All repetitions begin from this position

Upward Movement Phase: First Pull

·       Lift the bar off the floor by forcefully extending the hips and knees

·       Keep the torso-to-floor angle constant

·       Do not allow the hips to rise before the shoulders

·       Maintain a flat back position

·       Keep the elbows fully extended and the shoulders over the bar

·       As the bar is raised, keep it as close to the shins as possible

Upward Movement Phase: Transition (Scoop)

·       As the bar rises just above the knees, thrust the hips forward and slightly re-flex the knees and move them under the bar

·       Keep the back flat or slightly arched

·       Keep the elbows fully extended and pointing out to the sides

Upward Movement Phase: Second Pull

·       Forcefully jump upward by quickly extending the hips and knees and plantar-flexing the ankles

·       Keep the bar as close to the body as possible

·       Keep the back flat and the elbows pointing out to the sides

·       Keep the shulders over the bar and the elbows extended as long as possible

·       When the lower body joints reach full extension, rapidly shrug the shoulders upward with the elbows fully extended

·       As the shoulders reach their highest elevation, flex the elbows and begin to pull the body under the bar

·       Continue to pull with the arms as high as possible

·       Due to the explosive nature of this phase, the torso is erect or slightly hyperextended, the head is tilted back, and the feet may lose contact with the floor

Upward Movement Phase: Catch

·       After the lower body has fully extended, pull the body under the bar and rotate the hands around and under the bar

·       Simultaneously flex the hips and knees to a quarter-squat position

·       Once the body is under the bar, catch it over and slightly behind the head with elbows fully extended, a neutral head position, and flat feet

·       After gaining control and balance, stand up by extending the hips and knees to a fully erect position

·       Stabilize the bar overhead

Downward Movement Phase:

·       Lower the bar from the overhead position by gradually reducing the muscular tension of the shoulders to allow a controlled descent of the bar to the thighs

·       Simultaneously flex the hips and knees to cushion the impact on the thighs

·       Squat down with the elbows fully extended until the bar touches the floor

Major Muscles Involved:

·       Gluteus Maximus

·       Semimembranosus

·       Semitendinosus

·       Biceps Femoris

·       Vastus Lateralis

·       Vastus Intermedius

·       Vastus Medialis

·       Rectus Femoris

·       Soleus

·       Gastrocnemius

·       Deltoids

·       Trapezius