Posts made in May, 2013

Overhead Squat

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Overhead Squat

Start with hips and knees fully extended. Bar directly overhead in the frontal plane. Shoulders are active. Retract and elevate the scapula to initiate active shoulders. For external rotation of the shoulder the armpit should be pointed in the same direction the athlete is facing To initiate squat hips move back and down until hip crease goes below the knee Bar remains in the frontal plane and shoulders stay active throughout the movement. Return to starting position...

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Pull Up (Kipping)

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Pull Up (Kipping)

With hands just outside the shoulders hang from bar with thumbs wrapped around it Initiate kip by opening the shoulders (bring head through arms). Keep body tight by squeezing abs and legs. Hips should open in concert with shoulders Close shoulder angle by pressing down on the bar with straight arms. Knees will aggressively bend to help close the hips Then rapidly open the hip toward the ceiling and pull toward the bar until the chin passes above the horizontal plane of the bar Once the chin has cleared the bar push away like a bench press to continue the kipping...

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Push Ups

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Push Ups

Start push up in a plank position. Hands just outside shoulders, arms locked out and on the toes. Shoulders, hips and toes all in one line. Bend arms elbows angled toward the body Lower body to the floor, chest and thigh touch the ground at the same time Press back up to the starting position with shoulders and hips rising at the same rate...

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Rope Climb

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Rope Climb

The J technique: Drive dominant foot into side of rope. Less dominant will go underneath the dominant foot and drive up. This creates friction and a clamp to stand on. Execution: Reach up with straight arms and hang from the rope. Bring knees up as high as possible. Establish J-clamp. Stand on platform created by clamp, bring hips to rope, walk hands up...

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Rowing

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Rowing

Start with a tight midline, shins perpendicular to the floor, arms straight infront. Extend the knees, driving through the heels into footbeds, while shoulders and hips move back at the same rate. Once the knees are fully extend open the hip rapidly until shoulders are behind the hips Pull handle to just below the sturnum elbows bending toward body The return is the exact opposite. Arms extend, hips close, legs bend back to set up position....

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