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Advanced Exercises

Power Clean

Purpose:  To learn how to life the bar off the ground properly and to develop the leg, hip, back, and trapezius muscles.

Start Position:  With the bar resting on the floor or a platform, the athlete addresses the bar with a clean grip.

Procedure:  Slowly extend the legs, elevating the bar to just above the knees.  Extend the hips forward and up.  The shoulders, hips, and knees should be in alignment as the lift is completed.  During the movement of the bar from the floor to the knees, the angel of the back should remain constant.  The shoulders, hips, and bar move together as a unit.  Do not jerk the bar off the floor; pull it smoothly and under control.  Keep the bar close to the legs.  From above the knees, the bar should ride up the thighs.  Keep the back flat with lower back slightly arched.

 

Power Jerk

Purpose:  To develop explosive power in the hips and legs.

Start:  Grasp the bar with a closed, pronated grip slightly wider than shoulder-width.  Place the bar on top of the anterior deltoids clavicles.  Position the feet shoulder-width apart and even with each other with the toes pointed slightly outward.

Procedure:  Dip the knees five to six inches and drive the weight overhead explosively with the legs.  Arms will guide the weight over head until fully locked out.  For the landing, the hips and knees should be slightly flexed in a quarter-squat position.  Recovery is completed by lowering the bar to the shoulders.  Flex hips and knees slightly as bar touches shoulders.  Fully extend the hips and knees before the upward movement phase begins again.

 

Split Jerk

Purpose:  To develop explosive power in the hips and legs.

Start:  Grasp the bar with a closed, pronated grip slightly wider than shoulder-width.  Place the bar on top of the anterior deltoids and clavicles.  Position the feet shoulder-width apart and even with each other with the toes pointed slightly outward.

Procedure:  Dip the knees five to six inches and drive the weight overhead explosively with the legs.  Arms will guide the weight overhead until fully locked out.  The feet should split forward and backward at least one and half feet from starting position.  Lower the bars to the shoulders.  Flex hips and knees slightly as bar touches shoulders.  Fully extend the hips and knees before the upward movement phase begins again.

 

Squat

Purpose:  To develop the quadriceps, thigh adductors, gluteus maximus, and hamstrings.  When done correctly, full squats will build up the muscles, ligaments, and tendons that surround the knee.  The spinal erectors are developed to a large degree by contracting isometrically to keep the torso erect.

Start Position:  The bar should be placed on the racks at the height of the chest.  Position hands on the bar slightly wider than shoulder-width.  Step under the bar, feet parallel and knees slightly bent.  Position bar comfortably on the shoulder in one of two positions.  Cross the top of the shoulders at the base of the neck.  One inch below the top of the shoulders across the traps.  Pull the shoulder blades together tightly.  Hips are in vertical alignment with the shoulders.  Lift bar out of rack by extending the knees.  Step backwards using as few steps as possible.  Position feet so they are parallel, with the toes pointed out slightly.  The heels should be slightly wider than the hips.

 

Front Squat

Purpose:  To develop the quadriceps, thigh adductors, gluteus maximus, and hamstring.  The spinal erectors are developed to a large degree by contracting isometrically to keep the torso erect.

Start Position:  The bar should be placed on the racks at the height of the chest.  Position hands on the bar slightly wider than shoulder-width, with the upper arm almost parallel to the floow and elbows out, use a pronated closed grip.  Step under the bar, feet parallel, and knees slightly bent.  Position bar comfortably n the front deltoids.  Hips are in vertical alignment with the shoulders.  Lift bar out of rack by extending the knees.  Step backwards using as few steps as possible.  Position feet so they are parallel, with the toes pointed out slightly.  The heels should be slightly wider than the hips.

Key Points:  Make sure the bar is in good solid position on the front deltoids.  Athletes with narrow hips should use a narrow stance.  Athletes with wide hips should use a wide stance.

Procedure:  Focus eyes directly ahead on the wall with head slightly up.  Take a deep breath and hold it.  Slowly lower the bar under control by bending at the hips and knees.  Keep the torso erect.  The instant the thighs are parallel to the ground explode out of the bottom position.  Keep the back flat and shoulder blades drawn together.  Keep your weight on the middle of the foot; do not place the weight back on your heels.  Do not throw the head back.  Exhale your breath as you near the completion of the lift.  Complete the squat by fully extending the knees and hips.

 

Lateral Squat

Purpose:  To develop the quadriceps, thigh adductors, gluteus masimus, and hamstrings.

Starting Position:  Place barbell on back in he same position as the back squat.  Stand with feet wider than shoulder-width apart.  Sink butt down into a good “defensive” position.

Procedure:  Shift hips side to side by bending the knee of the side that you are exercising.  Keep the opposite leg straight as you shift the weight.  Push through the hip of the leg being exercised and return to the starting position.  Alternate sides and repeat for designated number of repetitions.

Key Points:  Keep your “stabilizing” leg straight.  Maintain a flat, erect back position with chest stuck out.  Keep knee of the leg being exercised behind your toes.

 

Exercise Ball Curls (Single Leg or Double Leg)

Purpose: To isolate the hamstring muscles while also engaging the muscles of the abdomen.

Starting Position:  Lie flat on our back with an exercise ball under your heels.  Extend your hips up into a bridged position.  You will hold this position throughout the entire exercise.

Procedure:  Flex your feet and dig your heels into the ball.  Place your arms flat on the floor for support.  Slowly roll the ball towards you using your heels and feet.

 

 

Lunges

 

Purpose:  To develop the quadriceps, gluteus maximus and the trunk muscles are called into play as stablizers.

Starting Position and Procedure:  Focus eyes directly ahead on the wall with head slightly up.  Take a deep breath and hold it.  Take a step forward with the lead leg.  Keep the lead knee and foot aligned, the toes should be pointed forward also.  Flex the lead knee and lower the back knee towards the floor.  Keep the torso erect and eyes forward.  The lead knee should be directly over the lead foot.  On the backward movement push forcefully off the lead foot.  Bring the lead foot back even with the trailing foot.  Alternate legs each repetition.

Key Points:  Do not overstride or under stride with the lead leg.  Keep torso erect and eyes forward throughout the movement.  Keep the hips under the bar.

 

Good Morning

Purpose:  To strengthen the lower back and hamstrings.

Start:  Position the bar in a balanced position on the shoulders above the posterior deltoids at the base of the neck.  Lift and hold chest up and out and pull shoulder blades toward each other.  Stand with feet shoulder width apart and toes pointing directly forwards.  Incorporate a slight bend in the knee.

Procedure:  Bend at the hips to lower the upper body until it is parallel to the floor.  Make sure the back stays flat during the lowering process.  Maintain slight flexion at the knee throughout the exercise.  Once at the bottom of the movement, the quadriceps should be angled close to the 45 degrees.  From the bottom of the range of motion, raise back up until the hips are extended.

 

Single Leg Bulgarian Squat

Purpose:  To develop strength in the lower body through a single leg movement.

Start Position and Procedure:  Step back and rest trail leg (back leg) on an elevated, stable surface.  Drop the back knee just above the ground while simultaneously flexing the front knee.  Push the leg on the floor through the ground to raise yourself back up.  Repeat until the desired number of reps has been achieved, then switch legs.

Key Points:  Keep chest up and shoulder blades pinched together.  Keep back knee off of the ground.  Push through your heel and maintain a slightly forward shin angle.

 

Single Leg Pistol Squat

Purpose:  To target muscles of quadriceps, gluteus maximus, hamstring, soleus, and gastrocnemius.

Start Position:  Begin in a seated position on a bench or plyometric box with arms extended out in front of body.  Balance on one leg with opposite leg extended straight forward in front of body.

Procedure:  Pressing down through the heel, engage muscles of glutes and quadriceps, extend hips forward, and rise up to a standing position.  Return to the starting position and complete the designated repetitions for the first leg before switching.

Key Points:  Drive up by pushing through the heel.  If you are having trouble balancing, you can drag the heel of your extended leg along the floor to provide support.

 

Bench Press

Purpose:  This exercise will develop the pectoral muscles, with some development of the anterior deltoids and triceps.

Start Positions:  Place feet flat on the ground.  Slightly arch the back as buttocks are set on the bench.  Pull the shoulders blades inward as you push the chest upward.  Grip the bar slightly wider than shoulder width.  Position yourself so the bar is lined up with the top of your hand.  Take the bar from the rack with the aid of a spotter.  Position the bar over chest.

Procedure:  Take a deep breath and hold your chest high.  Lower the bar slowly and under control.  Allow the bar to just touch the chest at about nipple level.  Drive the bar explosively off the chest.  The movement of the bar should be up and slightly back.  Exhale as you lock the bar out to full arm’s length.

Key Points:  Grip the bar so that when it touches the chest, the elbow joint should be at approximately a 90 degree angle.  The spotter and lifter must work together in developing a coordinated effort when guiding the bar into a lifting position and getting it racked.  The spotter should also have his hands under the bar constantly being alert.  It is a good idea to have the thumbs wrapped around the bar.

 

Incline Press

Purpose:  This exercise will develop the pectoral muscles, with some development of the anterior deltoids and triceps.

Start Position:  Place feet flat on the ground and slightly arch back as you sit on the bench.  Pull your shoulder blades inward as you push the chest upward, and grip the bar slightly wider than shoulder width.  Position yourself so that bar lines up with the top of your head.  Take the bar from the rack with aid of a spotter and position bar over the chest.

Procedure:  Take a deep breath and hold chest high as you lower the bar in a slow, controlled motion.  Allow the bar to just touch the upper chest at the base of the neck before driving it explosively off the chest.  The movement of the bar should be up and slightly back.  Exhale as you lock the bar out of full arm’s length.

Key Points:  Grip the bar so that when it ouches the chest the elbow joint is approximately at a 90 degree angle.  A wider grip doesn’t develop the chest and arm muscles as used in football, which played with the arms in close to midline body.  The spotter and lifter must work in a coordinated effort when guiding the bar into a lifting position and getting it racked.  The spotter should have his hands under the bar and be alert.  It is a good idea to wrap the thumbs around the bar.

 

Standing Shoulder Press

Purpose:  To strengthen the muscles of the shoulder girdle and teach the lifter to use the whole body in the stabilizing of weight overhead.

Starting Position:  The bar should be placed in a rack at chest height.  Grip the bar a little wider than shoulder width apart.  Place the bar behind the neck on the shoulders.  Stand in an erect position with feet shoulder width apart.

Procedure:  Press the bar overhead by extending the arms.  Lower the bar to starting position.

Key Points:  Keep the shoulders over the hips during the entire range-of-motions; do not let the shoulders drop back behind the hips.

 

Seated Shoulder Press

Purpose:  To strengthen the muscles of the shoulder girdle and teach the lifter to use the whole body in the stabilizing of weight overhead.

Procedure:  Set the back of a bench to an upright position.  The bar should be placed in a rack at chest height.  Grip the bar a little wider than shoulder width apart.  Facing the bar, bring the bar down to where your arms form a 90 degree angle.  Extend your arms up to a “locked out” position.

 

Upright Row

Purpose:  To strengthen the shoulders and trapezius muscles.

Starting Point:  The shoulders, hips, and knees should be in alignment with the bar held at arms length touching the top part of the thigh.

Procedure:  Pull the bar to the chin by flexing at the elbows.  Lower the bar to starting position.

Key Points:  Keep the bar close to the torso for the entire movement.  Keep the torso erect for the entire movement.  Do not lean forward or backward.  During the pulling action, keep elbows pointed up.  Do the lift smoothly and under control.

 

One Arm Dumbbell Row

Purpose:  This exercise is used to strengthen the latissimus dorsi, teres major, middle trapezius, and rhomboids (back muscles).

Start:  Stand at one side of the bench.  Kneel on the bench with the inside leg and lean forward and place inside hand on the bench in front of the knee.  Plane outside foot at side of bench and flex knee.  Position torso parallel to floor and grasp dumbbell with outside hand.  Hang dumbbell at full elbow extension.

Procedure:  Pull dumbbell up toward the chest, keep upper arm and elbow next to ribs, keep back and shoulders even and parallel to floor, and touch dumbbell to outer chest and rib cage.  Lower dumbbell slowly and under control to a fully extended elbow position.  Keep upper arm and elbow next to the ribs and maintain body position.

 

Pull Ups

Purpose:  This exercise is used to strengthen the latissimus dorsi, teres major, middle trapezius, and rhomboids (back muscles).

Start:  Hang from pull-up bar with overhand grip, hands shoulder width apart, arms fully extended.

Procedure:  Pull body up until chin clears bar and return to start.

Key Points:  Focus on keeping body steady—no swinging or kicking.

 

Decline Push Ups

Purpose:  To target pectoralis major, clavicular, and triceps brachii muscles.

Staring Position and Procedure:  Place feet on stable, elevated surface.  Position hands on the floor, slightly wider than shoulder width apart.  Raise body in plank position and complete a push up movement down to the floor and back to the starting position.

Key Points:  Keep body in a straight, bridged position throughout the exercise.

 

Incline or Plate Push Ups

*Perform exercise as described above, except place feet on the floor and hands on a set of rubber bumper plates, 12 inch plyometric boxes, or a bench.

 

Lying Tricep Extension (Skull Crushers)

Purpose:  To strengthen the triceps muscles.

Start:  Sit on one end of the bench, and then lay back so head rests on the other end of the bench.  Position feet flat on the floor.  Position head, shoulders, and buttocks flat on bench.  Grasp bar with a closed, overhand grip, hands 15 to 25 cm apart.  Position arms parallel to each other, perpendicular to floor.

Downward Movement:  Maintain body position on bench.  Lower bar slowly and under control to the forehead.  Upper arms remain perpendicular to floor and parallel to each other. 

Upward Movement:  Push bar until elbows are fully extended.  Upper arms remain perpendicular to flood and parallel to each other.  Maintain body position.

 

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