Raising the barbell to the chest with pushing out. Bent-over barbell rows - developing the rear deltoids

The biceps in this exercise, standing barbell row to the chin, should be “in the crowd” - although it will not be possible to completely exclude the biceps from the pulling movement, it is important to minimize its participation. To do this, focus on raising your elbows up.
Raise the projectile to chest level and no higher - its further “ascent” is performed by the force of the trapezius.
When performing “delta” rows, build a joint “pyramid”: the shoulder should be higher than the elbow, and the elbow should be higher than the wrist. The point where the elbow and shoulder are level will be the finish of the concentric section.
As with all “standing” exercises with weights, watch the position of your torso - do not deviate from the vertical position.

Vertical barbell row - implementation features

From a basic exercise for deltoids vertical thrust The barbell instantly transforms into an exercise for the trapezius; you just need to grab the projectile “narrower” and “lift it” higher - as a result, the shoulders receive much less load, unlike the “breaking” wrist joints. But with the generally recommended positioning of the hands and bringing the projectile to the chest line, you can be sure that it was the shoulders that “bombed”.

Standing Vertical Row - Cautions and Alternatives:

If you have problems with your wrists, use the EZ-bar in the exercise - following the same rules of technique as in the vertical barbell row to the chest exercise while standing and confidently developing your shoulders, you will significantly relieve the wrist joint.
The movement can also provoke discomfort in athletes with damaged glenohumeral joints (with impingement syndrome, bursitis, etc.). In this case, it is recommended to work in a limited amplitude (do not raise your elbows too high) and move on to the exercise - dumbbells do not “fix” the movement and allow the joints to take a more anatomical position.

What you need

The standing barbell clean (sometimes also called the snatch or clean) is a basic multi-joint movement that every CrossFit athlete should take note of. The exercise itself originates in weightlifting, but these days it is also successfully performed by athletes from related disciplines.

We recommend that all CrossFit fans reconsider their training process and set aside some time to perform cleans. The fact is that there are not so many exercises that immediately “hit on all fronts”, namely: increase strength, contribute to gaining muscle mass, provide good aerobic exercise, develop explosive force And strength endurance. The barbell clean and jerk is just one of these exercises.

Today we will look at the following points:

Technique for performing the exercise.
What muscle groups work when doing a barbell clean?
The benefits of doing the exercise.
Typical beginner mistakes.
CrossFit complexes that include this exercise.

What muscles does it work?

What muscles work when doing a barbell clean? The lion's share of the load is distributed between gluteal muscles, quadriceps, deltoids and trapezius. The hamstrings and spinal extensors are slightly less involved. It is worth noting that abdominal Press also significantly affects the execution of the exercise, helping to stabilize the position of the body, so it should be in static tension throughout the entire movement.

The benefit of performing barbell cleans is that it helps develop muscles such as deltoids, trapezius, quadriceps and glutes.

Moreover, due to its multi-joint nature, an experienced athlete is able to lift decent weights in this movement, which has a beneficial effect on the production of one’s own testosterone. Due to the fact that the barbell clean is a basic exercise, an increase in strength indicators in it will lead to an increase in working weights in exercises such as the snatch, front squats, deadlifts, good-mornings, thrusters, etc.

Exercise technique

The barbell jerk to the chest can be divided into three stages: tearing the barbell off the floor, throwing it to the chest, and sitting under the apparatus. It is extremely important to strictly observe the technique of performing barbell chest lifts while standing. If this is not done, there is a serious risk of injury. Let's start in order.

Starting position

Our starting position is as follows:

Feet are shoulder-width apart, the barbell is moved as close to the shin as possible, the feet are pressed firmly to the floor, the center of gravity is located on the heels.
The back is perfectly straight, and it is important to keep it in this position throughout the entire movement. With a straight back, we sit down and firmly grasp the bar with an overhand grip.
The shoulders are pulled back slightly, the trapezius muscles are in static tension, we create a slight lordosis in the lumbar and thoracic spine. Knees bent at approximately 45 degrees. From this position we begin lifting the barbell to the chest.

Our task is to tear the barbell off the floor. What is the difference between a barbell lift and a regular deadlift? The stall implies that we will be doing a more amplitude movement (cleaning the barbell, snatch, snatch, etc.), so our main goal is to create enough inertia so that the barbell can “fly up” upward.

Detonation

As soon as the barbell was a little higher knee joints, we begin to throw the barbell onto the chest. To do this, you need to make a pulling movement with your shoulders up and slightly back, as when performing a barbell row to the chin. Let's put it to work elbow joints, trying to throw the bar higher. Many weightlifters at this stage make movements in ankle joint— stand up on their toes or jump up a little.

This option of execution, of course, is also acceptable in CrossFit, but you must understand that weightlifters and CrossFit athletes are guided by completely different goals, therefore, the technique of performing the exercise may differ. Moreover, the weights used for this exercise in CrossFit are not comparable to those used by weightlifters. My position is that the heels should remain pressed to the floor.

Podsed

When the bar has reached the point of maximum amplitude, it is necessary to perform a squat. To do this, you need to lower your elbows down and do a short squat. How short depends on the weight being lifted. How more weight, the lower you have to sit. If all three steps are performed correctly, the bar should “fall” onto the top of your chest and deltoids, with the triceps parallel to the floor.

The video shows variations of the barbell clean technique:

Typical beginner mistakes

Joints and ligaments are not prepared for work. Snatching the barbell to the chest puts a lot of stress on the elbow and wrist joints when holding the barbell on the chest and on the hamstrings when the barbell is released. To avoid unpleasant consequences, warm up thoroughly. Warm up your elbows from all angles: perform triceps extensions, dumbbell curls, push-ups or bench presses. narrow grip. To prevent knee injury, perform a couple of sets of seated extensions and front squats with minimal weight. Use elastic bandages on your knees and elbows to minimize the risk of injury.
Lumbar rounding. Many beginners think that if they use athletic belt, you can forget about holding your back. This is wrong! If you round your back, the belt will fix only the part of the lower back that it covers, and everything that is higher will be hunched.
Too much heavy weight projectile. Give up heavy scales until you have perfected your cleansing technique.

Crossfit complexes

Below are several complexes containing a barbell chest lift. I recommend trying each of them; indescribable sensations after training are guaranteed.

Barbell cleans and push rows
JV (John Victor) Askem
http://jva.ontariostrongman.ca/HP.htm

Push Pull

Rice. 1 Fig. 2 Fig. 3
The “push lift,” or “Second Phase of the Row,” begins when the bar passes over the knees, as shown in Figure 1. The first phase, which involves lifting the barbell off the floor and raising it to knee height, is not much different from a classic deadlift. (There [will be] more about this in the article “Romanian Deadlift”)

When the bar passes the knees (Fig. 1), the push-pull begins. You lift the bar higher by pushing your hips forward. The bar should slide along your legs, but under no circumstances hit them. This will push him forward, worsening his ascent trajectory. Ideally, it should rise strictly vertically.

When your body and legs are almost straight (Fig. 2), begin shrugs by lifting your shoulders and trapezius straight up. The forward movement of the pelvis and shrugs are performed with acceleration so that the barbell flies as high as possible. At the highest point of the jerk, your shoulders should be as close to your ears as possible (Fig. 3).

Raising the barbell to the chest in a half squat and in a full squat.

Rice. 4 Fig. 5 Fig. 6
As the bar reaches its maximum height, you should be underneath it, quickly descending into a partial or full squat. Some athletes go into scissors.

Repeated leg curls in deadlifts!!!
To reach greater heights, you can add a small jump to the shrugs. You need to jump in position 3. If you do this earlier, you will only knock the bar forward.

To do it correctly and as efficiently as possible, you need to bend your knees again when the bar passes along your thighs. This is called the "re-flexion" push-pull. Lower yourself into a partial squat and jump out of it. This technique is most suitable for athletes with a long body and short legs. People with long arms and it is less convenient to do this with a short torso.

Jesse Marund re-flexes his legs,
to add bounce to the jerk

Power lift
If you can lift the barbell higher and clean it into a partial squat (Figure 5), this is called a power lift. If the weight is heavy, you should lower yourself into a full squat (Fig. 6). In any case, the body must be straight, sufficient flexibility and mobility in the ankles, knees, pelvic girdle and back.

Hanging raises
Over the decades of development of weightlifting, hanging height has been understood in different ways. Typically, "hanging raises" begin as in Figure 1, with the bar above the knee. But sometimes this is called a “high hang”, and when the bar is below the knees or mid-calf, it is called a “low hang”.

How to use push rods?
As a weightlifting coach, I have always divided technically difficult movements into segments and taught them individually. To teach how to clean a barbell, I give three exercises: Romanian deadlifts, push deadlifts, and front squats.

The pushlift is more difficult than others, because it consists of two movements: the deadlift turns into shrugs, and at the right moment, and even with acceleration. (see photos below)
But if you do everything right, the heavy barbell will fly to the required height.

High and low push rods
If you don’t yet know how to do a full barbell clean, then learn it with a light weight, and do pushlifts as an independent movement for now.

If you're doing a full squat, do a "low" push lift, lifting the bar to about waist level. This is the minimum height at which you can accept the barbell on your front deltoids, lowering yourself into full squat. Do push rows with 90-110% of maximum weight in chest cleans.

But if you do power cleans with a lighter weight in a half squat, then the barbell should be raised higher, approximately to the solar plexus. Thus, the difference between “high” and “low” thrusts is about 15-20 cm.

Height mark
So that the athlete knows what height to reach, it is recommended to use some kind of indicator or mark. The photos below are of my friend George Farren doing push deadlifts. Notice the blue elastic band stretched across power frame. There is a bell on it so that when George raises the barbell to the desired height, he can easily know it.

By the way, George began training with a barbell only at the age of 57. He had problems with his knees, and at the very beginning he could not squat with an empty Olympic bar. A year later he was squatting 135 kg without knee supports.
photo 1 photo 2 photo 3 photo 4

George shows good technique: The shoulders are pulled towards the ears and the elbows are pointing up. Our "mark" is set for "high" traction. Beginners should practice “low” and “high” jerks in preparation for future cleans.

Frequently Asked Questions About Push Pulls
(1) Should I help with my biceps in position 2?

(answer) No! George's arms in photos 3 and 4 are flexing to follow the thrown barbell. All lifts in weightlifting are performed large and strong muscles back surface: glutes, hamstrings, back extensors and trapezius.

(2) Should the barbell be lowered slowly after lifting?

(answer) No! If possible, simply throw it onto the frame stops or onto the platform.

(3) How many sets and reps should you do for the push and pull?

(answer) For technically complex movements, it is better to do no more than 3 repetitions per set. The most important thing is clean execution in training, and fatigue will impair technique.

The number of approaches depends on the load (% of RM). Usually from 7 to 12 approaches. The first 3-5 approaches are warm-up with increasing weight, then monitor the technique in working sets. Always try to pull your shoulders towards your ears with your elbows pointing up.

The bar is located at the front of your shins. Bend forward, back straight, head raised, gaze directed forward, grip the barbell with your palms back, slightly shoulder-width apart.
Keeping your back straight, pull the barbell up to the middle of your thighs, and then lift the barbell to your chest in one motion. Keep the bar close to your body, all the while focusing on increasing the speed at which you pull the bar.
Lower the barbell to initial position.

Description of the exercise

The barbell clean is basic exercise, it works on the upper, middle and lower muscles back, trapezius, neck, hip and arm flexors. It is a good general developmental exercise. Including it in your workout will help increase strength, as well as the mass and volume of several muscle groups at once.

Initial position. There are several options for performing this exercise, the differences lie in the starting position. You can lift the barbell from the floor, from knee level, or from the middle of the thigh. However, the classic option is when lifting the barbell from the floor. Make sure your back is straight and your feet are shoulder-width apart. The grip is wide, slightly wider than shoulder width.

Trajectory of movement. The beginning of lifting the barbell is ensured by the work of the muscles of the legs and back. As you pull the barbell up, try to keep the bar as close to your body as possible. Having reached the barbell approximately to the middle of your thighs, with a sharp movement lift the barbell, as if throwing it over your shoulders, while simultaneously straightening your legs and abducting top part torso back.

Note. When performing the exercise, make sure that the bar moves strictly along the body. Don't take long pauses between repetitions.

Lifting a barbell to the chest is a rather traumatic exercise. Therefore, before training with working weights, it is recommended to first work on correct technique performing the exercise using an empty bar or light weights.

Raising the barbell to the chest. Correct technique.

My respect, ladies and gentlemen!

Today we have to find out whether lifting the barbell to the chest appears best exercise bodybuilding. And finding out is still half the battle. The main thing is that we will clearly study the correct and only possible technique for performing it and find out what mistakes should be avoided when “breasting”.

So, let's not put things off, let's get started...

Raising the barbell to the chest. We study theory - move on to practice.

Well, first, let's find out why it is so good, and whether it really is so. Well, first of all, it has been found out from several reliable sources that this exercise used in their training practice by many American actors who needed to achieve an impressive “oversized” look in a matter of months. Secondly, having delved into the English language scientific press(bearded year), I came across the following. One “bourgeois” article said that it was the barbell clean that was the most productive exercise (from the point of view of productive growth of muscle mass). because It is precisely this that is the heaviest in terms of the total loading capacity on the entire body. (I didn’t understand what I blurted out just now:)).

In other words, this exercise has no equal in terms of the severity of its implementation and the stress that the body experiences when performing it. Is it a joke if (according to scientific research) this exercise requires the body to produce 4 times more total muscle effort than a deadlift or squat with a barbell, and 9 times more than classic bench press lying on horizontal bench. It is worth saying that it is not only distinguished by its heavy load on the body, but also by its exceptional technical complexity when performed. Therefore, you will have to spend a little more time on the correct technique and its setup, but “the game will be worth the candle.”

So, let's proceed to the descriptive-pictorial part of the story, i.e. to study the technology itself.

Correct technique for performing the exercise

Stage No. 0. Initial position.

Walk up to a barbell with a weight and grab it with an overhand grip slightly wider than shoulder-width apart. Straighten up and hold the barbell at your hips. Place your feet exactly shoulder-width apart.

Tighten under control abdominal muscles press. Keeping your back straight, lower yourself into a half-squat, as if preparing to jump vertically (see image).

Pull (“explode”) the barbell with a powerful upward force from your entire body (see image). The movement is somewhat reminiscent of jumping shrugs, i.e. the upward movement impulse of the barbell is set by the explosive force of the muscles of the whole shoulder girdle, and not specifically with your hands. If only your hands are involved in the movement, then nothing will work, keep this in mind.

As soon as the bar stops forward movement up and begins to fall, immediately bring your elbows out and take the bar on your palms. Begin to slowly squat with the barbell, at the same time “quenching” its inertia (see image).

Squat as low as possible (until your thighs are parallel to the floor) with the barbell on your chest (see image).

Slowly and under control, straighten up with emphasis on your heels and take vertical position(see image). Quickly bring your elbows out from under the bar and return the bar to its starting position (mid-thighs). Get ready for the next set.

To make it easier for you to navigate, the sequence of all phases of movement will look like this (see image, clickable).

Try to keep the bar as close to your body as possible throughout all phases of the movement; it should seem to slide along you.
“Undermining” the bar must be done using the combined effort of all muscle groups (and especially the muscles of the shoulder girdle).
To perform such a technically complex exercise with weights, first practice all phases of its movement with an empty bar in front of a mirror.
Don’t be lazy and get advice from an experienced strength officer in your gym.
To perform this exercise technically correctly, you must have well-developed hamstrings, lower back and abs. If this is not the case, pay attention to these first muscle groups while performing hyperextensions, deadlift and barbell squats.

So, in fact, all the technology.

Difficult? Naturally, who said it would be easy. Well, now we run into the hall, try, practice, fix mistakes and set correct technique execution lifting the barbell to the chest .

Afterword

In conclusion, I’ll just say that if you master such a difficult task, coordination exercise, the rest will seem like just seeds to you. And you will master it, and you know why?...because you are the best. That's all, let's say goodbye, all the best!

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