Basic Resistance Training
ExerciseConcentric joint motionsEccentric joint motionsMajor muscles trainedClean and jerkTriple extension of hips, knees and then ankles Upward jump extending body Deep front squat Knee bend and straightening Arms locked upright The Trapezius muscle Finger flexors Dead liftHips and shoulders move keeping back posture straight. Thrust hips forward and abduct lats Flexed legs as in squat position Straight back posture Finger flexors, the lower back, gluteus maximus, harmstrings, quadriceps and adductor magnus.
Clean and Jerk
Place your feet below the bar a little wider than the hip width. Pull the bar up by extending your knees and hips. Hold the bar on your shoulder while extending to squat position and once you hit the squat position stand up.
Prepare by standing over the barbells in good position. Pull the bar of the floor with accurate precision. Make heel adjustment, chest positioning and bending of knees and ankles during the jerk.
Make your feet flat on the floor about shoulder width apart. While gripping the bar it should be near the shins. When pulling upwards extend the knee. When lowering the bar flex hip and knee joints.
The lifting begins with feet flat on the floor. The Upward movement begins by knee extension. The lifter must flex knee and hip joints during downward movement.
Lie on the floor making your arms wider than your shoulders. Lift and lower your body by bending your arms.
Body must be straight during this exercise. Body should be pushed up to the extension of the arms.
Lie on your back in a horizontal position and grasp the bar. With your body straight, pull your body to the bar.
Bar must be grasped with a wide grip. The arms are supposed to be extended with shoulders stretched forward.
Body weight squats
Stand with your feet slightly wider than your hip width with hands by your sides. Lower yourself until making sure your thighs parallel the floor. Return to standing position.
Stand in a relaxed upright manner. Lower yourself to squatting position. Pull back to standing position.