Weightlifting major mistakes in technology

barbell chest

Weightlifting: basic mistakes in technology

In weightlifting, crossfit beginners make the typical mistakes that we will cover in this article.

position pelvis

Most people who come to the crossfit gym have never before encountered the classic weightlifting exercises – jerk, push. Therefore, in training, they make the typical mistakes of beginners when performing these movements. In this article, we consider the main mistakes made by novice athletes, as well as methods for correcting them. Starting position: Flexion of the hands in the elbow joints. In the starting position, the arms should be fully extended and turned off in the elbow joints. Bending the arms leads to the fact that the undermining of the bar is carried out by the hands, and not only due to the strength of the muscles of the legs and extensors of the back. – High position of the pelvis. In the starting position, the pelvis should be slightly below the level of the knees. Excessive high position of the pelvis does not allow the leg muscles to be fully included in the work at the time of undermining, this leads to the fact that the main extensor muscles take on themselves the back extensors, which in turn are not so strong and are not able to withstand heavy weight. – Putting your shoulders forward. The shoulders should be located exactly above the projection of the barbell, a strong projection of the shoulders forward leads to the fact that the pelvis is in a high position (see error No. 2) In the position of undermining: – Shoulder retraction. At the moment of the rod undermining, the shoulder girdle should be located above the bar, excessive shoulder abduction back will lead to too early extension in the hip joints and loss of balance. In the position of the barbell on the chest: – Lowering the elbows. In a position where the bar is located on the chest, the elbows should be raised as high as possible. With the elbows lowered, the weight of the bar is not held on the shoulders, but by the hands, in this position it is not possible to hold the big weight. – Torso forward. At the time of taking the barbell to the chest, the body must be held upright, the pelvis is maximally laid back. The tilt of the body leads to the fact that the balance system shifts forward and as a result of this, it will be difficult for you to hold a bar of large weight on your shoulders. In the seat: – The bar is pushed a little forward. The bar is pushed straight up, above the athlete’s center of gravity, the arms in the shoulder joints should be pulled back as far as possible, otherwise with large weights there is a chance of not holding the bar over your head. – Torso forward. The body at the time of the squat with scissors should be upright, the pelvis laid back. When tilting the body forward, as in the previous error, you can not hold the bar. – Incorrect stop position. The feet in the squat with scissors should be slightly deployed in inward, thus achieving a more stable body position. – Lifting starting with a step with the foot, located at the back. When standing up from a seat, it is necessary to include in the work the muscles of the leg, which is in front, and after that, step forward with the leg located behind.

barbell chest

Weightlifting: basic mistakes in technology

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In weightlifting, crossfit beginners make the typical mistakes that we will cover in this article.

Most people who come to the crossfit gym have never before encountered the classic weightlifting exercises – jerk, push. Therefore, in training, they make the typical mistakes of beginners when performing these movements. In this article, we consider the main mistakes made by novice athletes, as well as methods for correcting them. Starting position: Flexion of the hands in the elbow joints. In the starting position, the arms should be fully extended and turned off in the elbow joints. Bending the arms leads to the fact that the undermining of the bar is carried out by the hands, and not only due to the strength of the muscles of the legs and extensors of the back. – High position of the pelvis. In the starting position, the pelvis should be slightly below the level of the knees. Excessive high position of the pelvis does not allow the leg muscles to be fully included in the work at the time of undermining, this leads to the fact that the main extensor muscles take on themselves the back extensors, which in turn are not so strong and are not able to withstand heavy weight. – Putting your shoulders forward. The shoulders should be located exactly above the projection of the barbell, a strong projection of the shoulders forward leads to the fact that the pelvis is in a high position (see error No. 2) In the position of undermining: – Shoulder retraction. At the moment of the rod undermining, the shoulder girdle should be located above the bar, excessive shoulder abduction back will lead to too early extension in the hip joints and loss of balance. In the position of the barbell on the chest: – Lowering the elbows. In a position where the bar is located on the chest, the elbows should be raised as high as possible. With the elbows lowered, the weight of the bar is not held on the shoulders, but by the hands, in this position it is not possible to hold the big weight. – Torso forward. At the time of taking the barbell to the chest, the body must be held upright, the pelvis is maximally laid back. The tilt of the body leads to the fact that the balance system shifts forward and as a result of this, it will be difficult for you to hold a bar of large weight on your shoulders. In the seat: – The bar is pushed a little forward. The bar is pushed straight up, above the athlete’s center of gravity, the arms in the shoulder joints should be pulled back as far as possible, otherwise with large weights there is a chance of not holding the bar over your head. – Torso forward. The body at the time of the squat with scissors should be upright, the pelvis laid back. When tilting the body forward, as in the previous error, you can not hold the bar. – Incorrect stop position. The feet in the squat with scissors should be slightly deployed in inward, thus achieving a more stable body position. – Lifting starting with a step with the foot, located at the back. When standing up from a seat, it is necessary to include in the work the muscles of the leg, which is in front, and after that, step forward with the leg located behind.

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