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Introduction
This section presents some background information and a practical assessment. This course aims to have you moving weights with knowledge and practice.
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WAC 1
Weightlifting Athletic Circuit 1 is helping you understand about the specific alignment and postures in lifting.
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WAC 2
In this circuit the combination of movements is the focus of attention and adding difficulties in mobility and stability.
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WAC 3
In this circuit most exercises are learning you to accelerate and decelarate in lifting.
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WAC4
Weightlifting Commences!
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WAC 5
Weightlifting From Hang
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WAC 6
Weightlifting Completed
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Outroduction
In this chapter you learn to make your program with WAC's
Exercise 1#1 High Elbow Pull Wide
- start in the basic posture but with the bar on the thighs
- the grip is equidistant
- a hook grip – thumb around the bar and under the first two fingers – can be done, but is not compulsory
- an open grip – thumb next to the fingers – is not permitted in weightlifting
- the elbows turned halfway towards the back
- pull the bar up in a vertical path by bending the arms
- keeping the bar close, wrist slightly bent towards the body
- the upward movement is created with an endo-rotation of the upper arms
- approximately till the lower or mid part of your chest
- at this highest point your arms are hooked
- this is your wide grip, in competition mostly wider
- reference heigth with full extended arms and body is the lower abs or….
- with very long arms most athletes choose the upper part of the legs therefore….
- not hitting the pubic bone or other vulnerable parts of your body
- the tempo is slow (controlled), maybe even with holds at different heigths
- try to pull the hands apart – lengthening the bar and bending it around the body
- breathing is dependent on tempo, but when done slow – half from max breath volume in at lowest, keeping it and out again at lowest.
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Intro WAC 1