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Strength Program By Velites: All Movements Explained.

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This article is part of the strength program with Alex Jolivet. For a month, you will be training with Alex Jolivet, a professional CrossFit athlete, and Coach at CrossFit Saintes.

During this month you will perform exercises that require a lot of technique. It is essential to perform them correctly so as not to fall into a possible injury. That is why we explain to you some essential tips that you can easily follow.

However, if you are a Crossfit rookie, it is advisable to have your coach watch you over for each movement lowering the risk of injury substantially.

During your training, you will attempt different movements such as the back squat, squat snatch, power clean, front squat, deadlift, hang power clean, push jerk, walking lunges, step up box jump and many more. We hope the following advice is helpful.

BACK SQUAT

The back squat is an essential exercise in any strength training. It is one of the most straightforward activities to understand but not so easy to execute correctly.

To start, you should place the bar between the top of the scapulae and the beginning of the shoulders. The shoulders should go backward. The opening of the legs should be the same as the width of your shoulders. Once you are well placed, you should perform the squat by breaking the parallel without losing the lumbar curve. Remember that heels have to stay down.

Tip summary:

  • Leg opening = width of your shoulders
  • The bar rests on the upper back
  • Clenched Fist Grip
  • Elbows pointing back
  • The hips descend backward and downwards
  • The hips drop more than the knees
  • Lumbar curve maintained
  • Heels down
  • Knees in line with toes

SQUAT SNATCH

The squat snatch is one of the most challenging exercises to perform since it requires a lot of flexibility, strength, power, and above all, technique.

However, it is one of the most complete movements that you can find in CrossFit since it involves a large number of muscles (flexor and extensor muscles of the hip, extensor muscles of the knee, hamstrings, quadriceps, abductors, deltoids, trapezius, dorsals, external muscles of the shoulder and scapulae and lumbar).

Besides, you have to keep in mind that squat snatch is an exercise that you must perform very quickly.

Tip summary:

  • Leg opening = hip width
  • Clenched Fist Grip
  • Shoulders slightly in front of the bar in the set-up
  • Lumbar curve maintained
  • The hips and shoulders rise at the same rate
  • The hips extend quickly
  • Heels down until hips and legs extend
  • Shoulders shrugging followed by a low pull with arms
  • Receive the bar at the bottom of an elevated squat

POWER CLEAN

The power clean is a high power multiarticular exercise where you will quickly lift the bar from the ground to the front of the shoulders (front squat position).

One of the great benefits of this movement is its excellent energy expenditure since it involves many muscles and you must execute it quickly.

Although it is a strength exercise, it has a sizeable cardiovascular component, that is why it is also ideal for weight loss.

Tip summary:

  • Leg opening = hip width
  • Hands at the distance of a thumb from the hips
  • Clenched Fist Grip
  • Shoulders slightly in front of the bar in the set-up
  • Lumbar curve maintained
  • The hips and shoulders rise at the same rate as the hips extend rapidly
  • Heels down until hips and legs extend
  • Shoulders shrugging followed by a low pull with arms
  • Receive the bar in a partial squat
  • Finish with the full hip and knee extension with the bar in the front position

FRONT SQUAT

The front squat (front squat) is one of the best CrossFit exercises. There are several muscles involved, and the level of difficulty is higher than that of the back squat since the bar is in front, and it is more complicated to maintain the spine correctly. Besides, it requires a lot of flexibility in the arms to keep them in position.

Tip summary:

  • Leg opening = shoulder width
  • Grip the fingertips on the bar
  • High elbows
  • The hips descend backward and downwards
  • The hips drop lower than the knees
  • Lumbar curve maintained
  • Heels down
  • Knees in line with toes
  • Finish in full hip and knee extension

DEADLIFT

The deadlift is an exercise that involves a large number of joints and muscle chains. It is a movement that must be executed very well to avoid injuries or lumbar pain for days.

Tip summary:

  • Leg opening = hip width
  • Clenched fist grip
  • Shoulders slightly in front of the bar
  • Maintained lumbar curve
  • Hips and shoulders rise at the same pace
  • Heels down
  • Finishes in full hip and knee extension

WALKING LUNGES

Walking lunges or better known as strides, is one of the best exercises to tone legs and buttocks.

Although it seems a straightforward exercise to do, it can be quite tricky.

It is common for athletes to lean forward. Nevertheless, you should maintain a straight torso position.

Tip summary:

  • One leg advances
  • Keep the heel of the front leg down
  • Lower the torso until the back knee touches the ground
  • Finish in full hip and knee extension
  • The opposite leg begins the next step

GOOD MORNING

Good morning is a perfect exercise to develop lumbar muscles.

It’s a little challenging to get it done right at the beginning, but as soon as you master it, you’ll always want to include it in your training.

One of the benefits of this exercise is that it prevents backaches and helps general back strength.

Tip summary:

  • Leg opening = hip width
  • The bar rests on the upper back, hands just off the shoulders
  • The knees flex slightly
  • The hips push back
  • Lumbar curve maintained
  • Knees in line with toes
  • Heels down
  • Descend until the chest is parallel to the floor
  • Finish in full hip and knee extension

HANG POWER CLEAN

The hang power clean is a movement similar to the power clean, unlike the hang power clean this one does not start from the ground but with bar above the knees.

Tip summary:

  • Leg opening = hip width
  • Hands near a thumb away from the hips
  • Clenched Fist Grip
  • Lumbar curve maintained
  • Dead lift the bar to the hanging position
  • Spread your hips and legs quickly
  • Heels down until hips and legs extend
  • Shoulders shrugging followed by a low pull with arms
  • Receive the bar in a partial front squat
  • Finish with the full hip and knee extension with the bar in the front squat position

PUSH JERK

The push jerk is an exercise widely used in CrossFit to develop power and speed.

Tip summary:

  • Leg opening = hip width
  • Elbows slightly in front of the bar
  • Clenched Fist Grip
  • Torso sinks down
  • The hips and legs extend quickly and then press under
  • Receive the bar in a partial overload
  • The heels remain down until the hips and legs extend
  • Finish in full hip, knee and arm extension

GHD SIT-UP

The GHD sit-up is an exercise performed in a specific bank machine.

This exercise involves several muscles, mainly the abdomen and lumbar, but also the rectus femoris and hip flexors.

It is an exercise that you must correctly perform from a technique standpoint. It involves a complete trunk extension, and the middle area of ​​our body makes a tremendous effort. This exercise should be performed wisely and with control.

Tips:

  • Adjusting the support pad so that the hips are free with the legs slightly bent
  • The legs remain bent while the torso descends
  • One hand, or both, touch the ground
  • Legs extended to start the ascent
  • The abs remain supported
  • It ends when both hands feel the footpad

STEP UP BOX JUMP

The step up box jump is one of the most used CrossFit exercises to train the explosiveness, strength and power of the legs.

Apart from developing a lot of strength, it burns a lot of calories. You only need a box to do it.

As you increase the height of the box you will also increase the movement difficulty.

Tip summary:

  • Hip width posture
  • Jump into the box with a two-foot takeoff
  • Both feet land in the box simultaneously
  • Keep your knees aligned with your toes
  • Finish in full hip and knee extension
  • Jump or go down to start the next replay

Written by @velitessportadmin1

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