Practising jump position, second pull to clean and jerk.
These lifts provide an exhausting total body workout that can help transform body composition and improve strength, speed and flexibility. Common mistakes to try and avoid - Bending arms to try and pull the bar upward - Rounding shoulders puts stress on the lower back - Jumping off the ground Ryan Fearn: Personal trainer canterbury
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Cleans and front squats, 4 x 8-10
The front squat is a great exercise to use for improving back squat technique because it promotes upright posture throughout the movement. Keep bar rested on the front deltoids with hands either side of the shoulders. 6kg weight loss goal achieved, now to keep building up strength! Ryan Fearn: Personal trainer canterbury Split squat tips- Keep the weight evenly distributed between both feet. During decent the spine is in full extension and the core braced. Keep the body vertical. On this exercise don't allow knee to pass over toe. Bringing the heel back further will create more tension on the hip flexors.
Ryan Fearn: Personal trainer canterbury This bent over row is a great compound exercise for strengthening the back and biceps. The supinated grip (palms up) will activate the biceps and latissimus dorsi slightly more than the pronated (palms down) grip. However either is adequate! Keep the eccentric movement slow for best results.
Ryan Fearn: Personal trainer canterbury The Romanian Deadlift is a great exercise to improve hamstring strength and flexibility. It does not need to be performed using a heavy weight to be effective either.
Key points to remember: Chest out and shoulders back Feet hip width apart, toes point forward Grip just outside hips Kness slightly bent Shins vertical throughout the movement Bar close to thigh during descent Move hips back to allow torso to drop Feel hamstring stretch Hips then come forward during ascent, squeeze glutes Do not allow the lumbar to round Ryan Fearn: Personal trainer canterbury I love this workout. One rep consists of a Deadlift, Clean, Front squat and Push press. Four sets of five reps will definitely get the heart rate up and is a great total body workout!
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Canterbury Strength Weightlifting Club
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