Frivändning med axelpress

Detta är en övning som jag själv hittat på. Riktiga tyngdlyftare går ju ned i sittande ställning för att få upp stången på axlarna, men jag har förenklat den lite. Den tar rejält på konditionen. Jag kör inte så kopiöst tungt, utan lägger fokus på explosivitet. Jag brukar nöja mig med 10 lyft.

Preparation

Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.

Execution 1 (pull)

Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs. When the barbell passes mid-thigh, allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders.


Execution 2 (Jerk)

Dip the body by bending the knees, hips and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders, vigorously extending arms overhead.

Return

Return to shoulders, then bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical.