{"id":5150,"date":"2022-02-28T11:28:17","date_gmt":"2022-02-28T11:28:17","guid":{"rendered":"https:\/\/www.dutchstrength.com\/?page_id=5150"},"modified":"2023-01-24T14:37:36","modified_gmt":"2023-01-24T14:37:36","slug":"learn-to-lift","status":"publish","type":"page","link":"https:\/\/www.dutchstrength.com\/pt\/learn-to-lift\/","title":{"rendered":"Learn to Lift"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5150\" class=\"elementor elementor-5150\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a1cd661 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a1cd661\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-06b1d95\" data-id=\"06b1d95\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce1a80d elementor-widget elementor-widget-text-editor\" data-id=\"ce1a80d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><p>Learning to lift with our progressions is another way of trying out lifting and advanced training. Remember our most dynamic heavy, fast and powerfull lifting movements are <strong>not<\/strong> suited for everybody. Ask you (para)medical specialist or trainer for advice.<\/p>\n<h3>How to use the progressions?<\/h3>\n<p>Always remember to scale up and down and make sure the load is first chosen on the safe side to learn proper handling and techniques as an <b>athlete<\/b> or use it as <b>trainer\/coach<\/b>. You can try all variations in one session or use 1 week to 1 month to build up your capacity to keep the technique when you go up in volume or load. E.g. a strength endurance load which can be handled 12-20 x is only to be done 3-10 reps dependent on complexity and skills. Newer skills are best to be trained when you are not tired or worn-out. Aks your trainer or buddy to assist you!<\/p>\n<p><button><strong><a href=\"https:\/\/www.dutchstrength.com\/donations-to-the-foundation-dutch-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">Donate if you like this!<\/a><\/strong><\/button><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d3c8d63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d3c8d63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a7338b7\" data-id=\"a7338b7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-eb6b2b3 elementor-widget elementor-widget-text-editor\" data-id=\"eb6b2b3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><strong><p><h3>Examples of progressions<\/p><\/strong><\/h3>\n<a href=\"https:\/\/app.myhexfit.com\/#\/public-training\/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJzYWx0IjoiNjJhMiIsImRhdGFiYXNlX2lkIjozLCJ0aW1lIjoxNjQ3NDI5MjM1fQ.Nit-GbhSCvA8sfWbjoCL6ZhoYmTGNn29IvQZx1AhN6s\" rel=\"noopener\" target=\"_blank\">Progressions <b>Core beginner -> advanced<\/b><\/a><br><\/p>\n<a href=\"https:\/\/app.myhexfit.com\/#\/public-training\/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJzYWx0IjoiMzAzNSIsImRhdGFiYXNlX2lkIjozLCJ0aW1lIjoxNjUwMzc5NTk3fQ.YZnNIAebiE9-ddW5pZz4KwEaEkxpOPk8HR6DcvjN-Ys\" rel=\"noopener\" target=\"_blank\">Progressions <b>Lunge2Jumps<\/b><\/a><br><\/p>\n<a href=\"https:\/\/app.myhexfit.com\/#\/public-training\/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJzYWx0IjoiMGNlZCIsImRhdGFiYXNlX2lkIjozLCJ0aW1lIjoxNjQ4NTUzNzQxfQ.K6xpe9-EC47gc7TB0nIvIwuGocNOXEqWljMMJIGljyE\" rel=\"noopener\" target=\"_blank\">Progressions <b>Hip Swings<\/b><\/a><br><\/p>\n\n<a href=\"https:\/\/app.myhexfit.com\/#\/public-training\/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJzYWx0IjoiMjA0ZiIsImRhdGFiYXNlX2lkIjozLCJ0aW1lIjoxNjQxMzc5MzIxfQ.SN6axbxMpj7alIr6TpjVfRT9h59scY7ZLMap8S0lOJA\" rel=\"noopener\" target=\"_blank\">Progressions <b>Push2Press<\/b><\/a><br><\/p>\n<a href=\"https:\/\/app.myhexfit.com\/#\/public-training\/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJzYWx0IjoiY2RiYSIsImRhdGFiYXNlX2lkIjozLCJ0aW1lIjoxNjQxNDU3MjgyfQ.6agg4bhIko9B6_ptZ34e20Ia8eQR_sMzAF_AUsPZSXM\" rel=\"noopener\" target=\"_blank\">Progressions <b>Squat<\/b><\/a><br><\/p>\n\n<a href=\"https:\/\/app.myhexfit.com\/#\/public-training\/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJzYWx0IjoiOTY3MCIsImRhdGFiYXNlX2lkIjozLCJ0aW1lIjoxNjQxNDU4OTI2fQ._Nwn5K4ywuTClR1HavwbmDstYI2TUZE1xmp-i1nWTP8\" rel=\"noopener\" target=\"_blank\">Progressions <b>Deadlift2Pull<\/b><\/a><br><\/p>\n\n<a href=\"https:\/\/www.dutchstrength.com\/wp-content\/uploads\/2020\/10\/WAC6A4QR.pdf\" rel=\"noopener\" target=\"_blank\">Progressions <b>Weightlifting Athletic Circuits<\/b><\/a><br><\/p>\n\n<a href=\"https:\/\/app.myhexfit.com\/#\/public-training\/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJzYWx0IjoiMmMyYSIsImRhdGFiYXNlX2lkIjozLCJ0aW1lIjoxNjQ2MDUwNjY3fQ.1NJ8HGkxXXqCAG-wXj5AYTG_0FdzCLFoYks7zkQNYNo\" rel=\"noopener\" target=\"_blank\">Progressions <b>Snatch<\/b><\/a><br><\/p>\n\n<a href=\"https:\/\/app.myhexfit.com\/#\/public-training\/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJzYWx0IjoiNjNiNSIsImRhdGFiYXNlX2lkIjozLCJ0aW1lIjoxNjQ2NDc3Nzk2fQ.ZqR7DhvHs0Muy2BreqLOL2WyYnzHzJlsNY2Mx3CrPcI\" rel=\"noopener\" target=\"_blank\">Progressions <b>Clean<\/b><\/a><br><\/p>\n\n<a href=\"https:\/\/app.myhexfit.com\/#\/public-training\/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJzYWx0IjoiZWJmOCIsImRhdGFiYXNlX2lkIjozLCJ0aW1lIjoxNjQ2NzQzMjkyfQ.-ztJhGOXiKSkkJNQrwx3tYZyxjdxed1BkTSnShQMxYI\" rel=\"noopener\" target=\"_blank\">Progressions <b>Jerk<\/b><\/a><br><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Learning to lift with our progressions is another way of trying out lifting and advanced training. Remember our most dynamic [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v15.6.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Learn to Lift - Dutch Strength<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.dutchstrength.com\/learn-to-lift\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Learn to Lift - Dutch Strength\" \/>\n<meta property=\"og:description\" content=\"Learning to lift with our progressions is another way of trying out lifting and advanced training. 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