This section presents some background information and a practical assessment. This course aims to have you moving weights with knowledge and practice.
Weightlifting Athletic Circuit 1 is helping you understand about the specific alignment and postures in lifting.
In this circuit the combination of movements is the focus of attention and adding difficulties in mobility and stability.
In this circuit most exercises are learning you to accelerate and decelarate in lifting.
Weightlifting From Hang
In this chapter you learn to make your program with WAC's
Exercise 1#2 Back Elbow Press
start with the basic posture and add specific instruction
- keeping everything the same like exercise 1#1 (High Pull Wide)
- lean a little bit more forward to create a vertical line, not hitting the back of your head when lifting
- in this position the line of gravity of the bar ends downard in a triangular point just below the end of the scapulae
- some coaches like to have already your stance in the receiving position – wider and a little bit more outward turned feet
- using the same grip width like exercise 1#1 (High Pull Wide)
- the bar rests on the upper part of your trapezium muscles
- sometimes you need to lift your scapula’s upward to create a muscle frame to put the barbell on
- bring the elbows under your wrists
- the wrist is slightly bent backward – the bar leaning on the first line of bones – kind of mid in the wrist
- this is the complete opposite of turning in when lifting, hence pressing starts exo-rotated
- depedent on your elbows in the end of the extension phase you can either bring the biceps to the ceiling or have it a little bit more angled forward
- start pressing by bringing your scapulae out – kind of pulling the bar apart – yes…again!
- this engages e.g. your lattissimus dorsi
- some coaches prefer you to bring your shoulders up when pressing, we like to keep them sort of leveled
- the name “Back Elbow Press” refers to the extension of the elbows, not pushing the arms up
moving the bar