Posts tagged lower body

Olympic Squat

Olympic Squat	The classic Olympic Squat should be a part of anyones core lifts. Core lifts meaning you do these lifts day in and day out. This lift builds power in your thighs and buttocks in particular.
Description	Go underneath the squat rack and position the bar onto your traps/delts. Secure the bar in this position by gripping the bar with thumbs facing towards each other at a comfortable width. Lift the bar off the rack and position the feet slightly wider than shoulder width. Slowly squat down and move the butt and hips backward, keeping the back either straight or slightly arched. Continue lowering the weight until the lower and upper leg are at a 90 degree angle. Explode back upwards to the original position.
Things to Keep in Mind	This is an exercise in which large amounts of weights are used. Make sure to have proper spotters ready to help. Always where a belt and be cautious to lift the weight with your legs rather than your back. The further you go down the more you get out of the lift. Sometimes its better to sacrifice weight for going lower.
Visual Aids	Proper Olympic Squat Form Video Description Of Lift: Front View Side View Rear View
	Trapezius, Quadriceps, Pectineus, Adductor longus, Gracilis, Adductor magnus, and Gluteus maximus.

Hang Snatch	This exercise is basically just the second half of an Olympic clean. (Clean, then bring the weight above you head.) In this exercise, you start with the bar at waste level, then bend your knees and jerk the bar up above you head to the final position in one quick motion.
Description	Start with a wide prone grip and with the bar at waist level. While arching your back and keeping your shoulders over the bar, bend at your hips and knees. While jumping, shrug your shoulders and powerfully pull the bar upward. Bend down into a squat and get under the bar as you turn your wrists over and catch it above your head with locked arms. Now complete the exercise by standing up from the squat position.
Things to Keep in Mind	Always keep your back straight and use your legs and arms rather than your back to lift.
Visual Aids	Hang Snatch Starting and Final Positions Front View Video Demonstration Side View Video Demonstration
Muscles Works	Gluteus maximus, Hamstrings, Quadriceps, Calf Muscles, Deltoids, and Trapezious.