< strong>Explosive training: dumbbell clean and jerk teaching
The clean and jerk is an exclusive movement for weightlifters. Because of its high difficulty, it is difficult to see anyone training in ordinary gyms
Clean and jerk training is a great exercise for increasing explosive power
However, with the continuous development of sports training, these difficult movements exclusive to weightlifters are no longer out of reach! Athletes in many other sports, such as football, rugby, sprint and basketball players, have begun to put clean and jerk training into their training menu!
The same is true for ordinary bodybuilders. If you want to improve your explosive power, trying clean and jerk training is a great and cool choice!
Today I will introduce to you the use of dumbbells for clean and jerk training!
The clean and jerk is a very advanced training movement. You need to Proficient in deadlifts, squats, presses, and power cleans
Climb and stand firmly; 2. Then squat slightly; quickly stretch the three joints (hips, knees, and ankles) to explode upwards, and push the dumbbells up!
The following is the detailed action process!
The first step is to turn the dumbbells up
Put the dumbbells on both sides of the body, bend your hips downward like a deadlift, Keep your spine in a neutral position and your core muscles tight.
Then forcefully contract the muscles of the lower limbs (quadriceps, gluteal muscles and hamstrings) to quicklyGo up (quickly stretch the three joints (hips, knees and ankles) to bring the dumbbells up! And use the momentum to lift the dumbbells to the chest, and then squat down to cushion!
Note that the arms do not need to participate too much, the strength comes from The explosive power of the lower limbs, the arms are just a tool to guide Hu Ling’s trajectory
Step 2: Push with strength
Follow the squatting and cushioning action above, use explosive force to push upward (three joints extend at the same time), drive the body up, press upward, and push the dumbbell to the highest point
Notes
The entire movement must be consistent to make the most effective use of explosive force for pressing. It is advisable to use heavier dumbbells after more training
During the press, make full use of the explosive force of three-joint extension, with almost no effort on the arms and shoulders.
Keep the core muscles stable and the spine neutral