Толчок штанги. Техника. Взятие штанги на грудь, толчок с груди

Jerk. Technique. Clean and Jerk You can take the Newbie Course here - https://goo.gl/yi73HB Online Training Camp - https://bit.ly/2THregm FUNCTIONAL MUSCLES Program - https://goo.gl/X5i62C Kettlebell Program - https://bit.ly/2DT5kBQ Video by Alexander Salmanov Technique Demonstration - Artem Leonidov (Master of Sports of International Class in Weightlifting) Jerk. Technique. Clean and Jerk The classic Jerk can be divided into two parts: the first is the clean and the second is the jerk. Let's start with the clean, focusing on the squat position. We recommend learning to use the hook for snatches and cleans; the thumb is typically covered by two fingers on top, the index and middle fingers. Assume the starting position, paying attention to your feet and knees: knees are slightly turned outward, feet pointing toward the hips. Jerk. Technique. Clean, Jerk Next, after we've completed the clean, we need to move under the bar and meet it in a squat position. To handle heavy weights, we try to move under the bar quickly and receive it as low as possible. When receiving the bar, keep your legs slightly out to the sides for a comfortable and firm squat. The reception should be performed with a rigid and straight back, no hunching, shoulders high, chest open as much as possible, and elbows not sagging. Sit comfortably and confidently, then stand up and prepare for the clean. After exiting the squat, some people immediately stand up with a comfortable wrist position, while others need to perform a re-grip, for example, transferring the barbell from their fingers to their entire palm, or using a light grip for a comfortable clean and jerk. Jerk. Technique. Clean and Jerk Let's review the position before the clean and jerk. So, your chest is open, your shoulders are high, and the barbell is resting directly on your chest; you don't need to hold it with your arms. Pay attention to your elbows; they are slightly forward of the barbell and pointing down. It's important to keep your shoulders high and your chest open in this position, as lowering your elbows can cause a hunched back in beginners. Your wrists should firmly grip the bar, which rests on the heel of your palm, not on your fingers. Here you see a comfortable position before the clean and jerk. Next, perform a short squat; the key here is not to squat too low, otherwise it will be difficult to get up with a heavy barbell. Here, it's important to pay attention to your legs. Don't bring your knees together when squatting, even slightly to the sides to better engage your pelvis for explosive action. Another common mistake is leaning your body forward when squatting; try to sit as perpendicular to the floor as possible. Jerk. Technique. Clean, Jerk After pushing the barbell, spread your legs out, keeping your body and center of gravity centered between your legs. The front leg extends over your entire foot, forming an angle greater than 90 degrees, while the back leg is slightly bent at the knee and rests on the toes. You also need to pay close attention to your upper body. When entering the split position, sharply insert your hands directly above your head or even try to push your hands slightly behind your head into a tight lockout; it even feels as if you've moved your head forward. The barbell should be received immediately with straight arms, without pressing. After that, we just need to gather our legs and fix the barbell, we start gathering our legs from the front leg.