In Push Press and Clean and Jerk - What's the difference?

There are 2 great kettlebell exercises that are often confused. it push press and push. They are quite similar, both use leg strength and start in a kettlebell chest position. So what's the difference? Now let's figure it out and at the same time find out how to properly include them in the training program.

Kettlebell push press

The push press starts from the “weight on the chest” position. You do a small squat (about ¼ squat) and immediately unbend at the hips with a vigorous movement and stand up straight. At the same time, press the weight up. The arm and legs move up at the same time, but the hips will straighten out before the arm. Then you complete the bench press to the end and completely straighten your arm at the elbow. Then lower the weight to its original position (this can be done in different ways and with different speed- we'll talk about it below).

Kettlebell push

Place the kettlebell in the chest position. Do a small squat (about ¼ squat) and immediately begin to rise explosively. Simultaneously with the rise, straighten your arm, pushing out the kettlebell. Sounds like push press action so far, right? Then the differences begin. Instead of fully straightening your legs, you “sit down” under the kettlebell a little and only then straighten up with the kettlebell already in a straight arm. Those. it is not the weight that is not squeezed out, but you fall under it.

When you push, you use your legs twice. The first time is to lift the kettlebell from the “on the chest” position, and then to fix the kettlebell on a fully extended arm above the head.

Similarities and differences

Both the clean and jerk presses start from a 1/4 squat kettlebell-on-the-chest position. But the difference is that in the clean and jerk there is a second squat before straightening the arm. Thus, the elbow is fully extended and fixed even before you straighten out at the hips. And with a push press, the hips are first unbent, and then the arm that squeezes the weight.

The push press is easier to master. It is not as technical as the clean and jerk and does not require as much coordination. Therefore, it is better to master the push press first, and then proceed to the study of the push. Also, the push is better suited to such situations:
. when the shoulders are already tired
. when heavy weight is used

If your shoulders are tired and the weight used is large enough, then it is better to rely on the strength of your legs and squat under the kettlebell, instead of pressing it with the strength of your arms and shoulders.

When to push and when to push?

The answer to this question depends on your goals. What is the purpose of training? What are you trying to achieve? Cardio? Strength? Strength endurance?

Cardio
If you want to focus on cardio work, you can use both exercises, but in slightly different ways. The push will require significant effort from the lungs, but you can do push presses at a fast pace and get a similar effect. In this case, quickly lower the weight - as in a clean and jerk. Let the force of gravity lower the weight, and you just keep this process under control. This technique will increase the pace and give you more cardio work. Also keep small rest periods between sets.

Strength
If your goal is strength, then it is better to choose a push press. It will help you move from a lighter kettlebell weight to a heavier weight in a regular standing press. Over time, you will need less and less help from your legs to lift the kettlebell.
Another tip is the slow negative rep phase. Connect latissimus dorsi back to lower the kettlebell to the “on the chest” position.

Strength Endurance
Both exercises are suitable for strength endurance. But if you need to choose one thing, then perhaps a push would be preferable. With it, you will complete more repetitions than in the push press. And you can even push out a heavier weight more times than in the push press with a lighter kettlebell.

Conclusion

The push press and push refer to pressing movements. But each has its own characteristics that you need to know and use. Include both exercises in your workouts and achieve your goals!

Considering exercises that are suitable both for the gym and at home, one should not forget about kettlebell shells. Them distinctive feature is the minimum increase muscle mass and the ability to develop not only muscles, but also ligaments, joints. A classic example of a kettlebell exercise suitable for both men and women is the kettlebell push.

General information and historical summary

Kettlebell push is a basic multi-joint exercise that is perfect for starting a sports career. Its main feature is the shape of the projectile, which has a displaced center of gravity:

1. This improves the condition of the ligaments and joints.
2. Allows you to perform impulse movements that are not available for other projectiles.
3. Does not reduce the load in the peak phase of movement.
4. Does not allow you to use cheating when performing basic movements.
5. The pressure of the projectile on the bone does not allow you to immediately perform a large amount of work, which eliminates the fact of overtraining.
6. The involvement of large muscle groups leads to stimulation and an increase in the level of sex hormones, which allows you to increase overall muscle mass and burn fat.

The kettlebell shells themselves and the technique of pushing the kettlebell came to us from the 18th century, when the formation of artillery regiments required an increase in strength endurance among gunners. Initially, the weight was a core with a handle welded to it.

In the future, the training of gunners grew into a real sport, including:

1. Squats with kettlebell shells;
2. Pushes for speed;
3. Fishing exercises.

Thanks to this, kettlebell lifting and pushing the kettlebell with two hands have come down to us unchanged. AT modern sports, kettlebell, like a projectile and basic movements gained great popularity due to the ease of mastering the technique, quick results, and the development of all the characteristics of an athlete without the use of additional shells:

1. Maximum strength. It develops due to the large difference in the weight of kettlebell shells.
2. Explosive power. It develops through the use of the correct kettlebell press technique.
3. Strength endurance.
4. aerobic performance. Since the explosive nature of the work is a huge stress for the whole organism, in an attempt to level it, it adapts all systems to the needs of multiple repetitions.

Correct execution technique

Let's look at how to properly push the kettlebell so as not to hurt your back and achieve maximum movement efficiency.

Projectile pickup phase

1. It is important to control your breathing. Before picking up the projectile, you need to hold your breath, creating pressure in the abdominal muscles for better stabilization.
2. The handle of the weight must be taken in such a way that it turns freely in the hand.
3. Lifting the kettlebell is done with the back in a deflection.
4. When throwing a weight on the shoulder, you need to turn the center of gravity of the projectile so as not to overload the ligaments. This is done by turning the brush with a slight supination.

Push phase

1. Before pushing, you need to shift the weight from your chest to your shoulder.
2. Slightly bend your legs (no more than 15 degrees at the knees), pulling your hips back.
3. Sharply push the body up with your legs (as when jumping), transferring the impulse through the muscles of the back, and not the chest (i.e., align the body as much as possible).
4. With the received impulse, sharply push the kettlebell out with your hand, in a vertical position.

Boosting and fixing phase

How to push the kettlebell if the primary impulse was not enough to push it out? There is a boost phase for this. In the boost phase, it is important to monitor your breathing, because. we need to do the squeeze on a half-exhale. The fixation of the weight occurs when the arm is fully extended in the joint.

Important: no need to hold the weight in a fixed state for more than 3-4 seconds, because. it hurts the joints.

Exercise variations

Despite the considered ideal kettlebell jerk technique, do not forget about other variations of this exercise.

• Kettlebell press. It differs from the push of the kettlebell with one hand in the absence of an impulse component. Due to this, the exercise acquires an isolation character and is usually used as a supplement to the bench press.
• Zhymovy shvung. Intermediate variation, which includes the impulse component and power boost. It differs by a more complex technique, close to the weightlifting push.
• Dumbbell push. Distinguished by projectile. It is used as an intermediate between kettlebell shells of 16 and 24 kilograms. Having mastered correct technique, you can mitigate the stress from the progression of loads.
• Kettlebell push in a full cycle. Competitive exercise, including a complicated technique of selection and breathing.

All these exercises can be used to shock the muscles when it is impossible to increase the number of kettlebell pushes in another way.

What muscle groups are working?

Despite the fact that the push of the kettlebell develops all the major muscle groups, the main profile is the development of the triceps and median bundles of the deltas, which bear the greatest load.

muscle group	Movement phase
Upper chest bundle	Primary push impulse	Pulse dynamic
Triceps. Lateral head	Kettlebell extension	Basic dynamic
Delta - upper beam	From lifting the kettlebell to the final static tension in fixation	Basic dynamic
Delta - front beam	First phase of the push	Pulse dynamic
Biceps femoris	Keeping the legs straight while changing the body	Static constant
Quadriceps	Setting the impulse to the body	Pulse
biceps flexor arm	Stabilization at the stage of lowering the kettlebell to the shoulder	Static stabilizing
Wrist muscles	Holding the kettlebell throughout all stages	static
Trapezius muscles	Holding the kettlebell on the shoulder at the right angle	dynamic secondary
Rhomboid muscles	Transmission of the primary impulse from the quadriceps + stabilization of the body	Pulse + static
Lumbar muscles	Stabilization of the body throughout the exercise	Static stabilizing
Gluteal muscles	Creating additional momentum when pushing with two hands	Pulse dynamic

As can be seen from the table, despite the involvement of large muscle groups, the main dynamic load is taken by the muscles of the shoulder and forearm. Due to this, kettlebell complexes perfectly work out the small muscles of the hands, which are lagging behind in people who practice only basic movements.

Bench press. Move your arms forward. Biceps femorisBending the legs in the machine. QuadricepsSquats. biceps flexor armLifting dumbbells for biceps. . Tilt pull. Wrist musclesAny exercise that improves grip strength. Trapezius musclesShrugs. Rod pull. Rhomboid musclesDeadlift. Tilt pull. Lumbar musclesHyperextension. Deadlift. Gluteal musclesSquats with a barbell on the chest.

Before choosing right exercise, you need to figure out what exactly lags behind and does not allow progress in the clean and jerk:

• If there are problems with pushing out the kettlebell, then you need to work out the front deltas and leg muscles. Problems can be both from the inability to push the kettlebell out, and from the early manifestation of the boost phase.
• If it is impossible to fix the weight, you need to finish off the triceps and all the stabilizer muscles.
• If there is a distortion of the body during the exercise, you need to pay great attention to the rhomboid and trapezius muscles.
• With poor boost, you need to work out the upper deltas and the lateral head of the triceps.

Summarizing

Kettlebell push is unique exercise which develops the whole body. It is interesting not only because it suits both men and women, but also because the variations of performance will not let you get bored from routine performance. In addition, the cost Soviet weights on the second-market, makes this projectile available to everyone. Indeed, on average, a pair of old cast-iron weights is several times cheaper than a set of dumbbells of the same weight. The use of weights allows you to do without gym, developing all muscle groups with certain movements.

If your goal is to develop strength, increase muscle mass, improve athletic performance and overall physical form, then the bench press is really the best exercise for the upper body.

The bench press is a very simple exercise. you lie on horizontal bench and push a symmetrical projectile away from you. " And in which case we do something like this in Everyday life? " - you ask, - " And in what sport is a movement similar to the bench press performed?»

Yes, good benchers are often quite massive and slow, barrel shaped. chest and arms like tyrannosaurs. However, it is difficult to find an equivalent replacement for this exercise. If you need to increase strength in the pushing movement, then you need an exercise that mimics this movement. And if you are interested in developing the chest, deltoids, triceps and lats, then you need an exercise that includes all these muscles.
So let's compare the bench press with other upper body exercises that various trainers find to be the most effective.

Exercises

Standing crossover chest press. Usually this exercise is chosen by proponents of functional training. Like, why develop pushing power while lying on your back, if the athlete needs to show this power in a standing position?

The problem with this exercise is that you can only squeeze 40% the weight of your body. It sucks because anyone can do it! Some may argue that no one needs the ability to squeeze more than 40% of their body weight. But this is nonsense.
What many people forget is that if you have to push a stable object, like an American football offensive lineman, then together you form a more stable base to make that move. This increased stability allows you to develop more powerful force. This is why an offensive lineman who can only press 40% of his body weight will be swept off his feet.

One of the best exercises to increase pushing strength is the bench press. The bench press increases strength in the standing crossover chest press, but this rule does not work in reverse. So, if you're interested in improving strength in your crossover bench press, then you need to include the bench press in your training program.

Dumbbell press lying on a fitness ball. Another fan favorite functional training. If you are going to bench press, why not do it while lying on a ball? There are several reasons for this.

A fitness ball is good for rehab but reduces your strength when doing dumbbell presses while lying on it, as unstable body position reduces activation muscle fibers in working muscles. Bench press on the ball can be a serious test for the muscles of the “core”. But understand, if you are trying to solve two problems with one exercise ( work out both the “core” and the pectoral muscles at the same time, in this case), the working muscles are seriously underloaded.

If you want to work your core muscles, use a gymnastic roller, sit-ups on a bench inclined down, or a plank. If you want to “pump up” your pushing muscles, then use a stable bench for support!

And although it will take some time to master the technique of the exercise, a good bencher will be able to demonstrate a decent result in the bench press on a fitness ball. But the one who performs the bench press exclusively while lying on the ball will not be able to prove himself in the bench press while lying on the bench.

Push ups. Push-ups are great exercise, but the main problem with them is that they are too easy to perform. Pushing up from the floor, we raise approximately 60% its weight, which is very small.

Many do push-ups with incomplete amplitude do not touch the floor with the chest. Push-ups often use "cheating" and are not very suitable for maximizing muscle mass and strength.
Bench press increases the result in push-ups. If you are able to press your body weight or 150% body weight, then push-ups become incredibly easy.
But push-ups do not really increase the result in the bench press. There are guys who can do push-ups 50-70 times but cannot do 10 bench presses with a barbell that is the same weight as their body weight. Who the hell needs this kind of functionality?

good exercise, but it cannot be compared in effectiveness with the bench press. Push-ups on the uneven bars can hurt shoulder joints due to the nature of your anatomical structure. The bench press can also injure your shoulders, but as soon as you grab the barbell with a medium grip or a little narrower, the load on the joints is significantly reduced.
You can shorten the range of motion of dips on the bars to solve the problem of traumatic stress on the joints, but then you will be doing partial repetitions.
In push-ups on the uneven bars, it is difficult to increase working weights. Of course you can hang 20 kg to the belt. But hang up 70 or 90 kg and you will feel that your deltas are about to tear.
Finally, you will be surprised to know that when doing push-ups on the uneven bars, the pecs get very little load. Most people feel little work of the pectoral muscles in this exercise. Even tilting the body forward does not help in most cases. It's just that this exercise works the deltas and triceps to a greater extent than the pectoral muscles.

Push-ups on one arm. Exercise for "cool" guys! Performing it, you immediately remember the movie "Rocky". They also work well on the core muscles. But the load is again too small for most strong people- about half the body weight. Plus, one-arm push-ups have no effect on strength gains in other pressing exercises.

Of course, the bench press also does not really affect the result in push-ups on one arm. But the bench press absolutely helps to increase the result in regular push-ups, and this has a positive effect on the number of push-ups on one arm.
In short, one-arm push-ups are a great show of strength and athleticism, but they don't help you get stronger in other pressing exercises.

Push-ups on gymnastic rings. Another exercise that will not bring you a significant increase in muscle mass and will not make you stronger in the bench press or dips.

Bench press in the Smith machine. And this exercise is unlikely to help you make progress in other pressing movements and certainly will not be useful in life. It can help you increase muscle size as it allows you to use very heavy weights. However, movement along the trajectory set by the simulator does not contribute to the development of general neuromuscular coordination.
Spend a year doing bench presses exclusively on the Smith machine and you might get stronger on other machines, but try regular bench presses after that and be prepared to be disappointed. However, spend a year doing the free bar press and you can bench the same or even more weight on the Smith machine.

Standing push press. It's hard to compare the push press and the bench press. The push press is an explosive overhead press in which the pectoral muscles are practically not involved, and in the bench press the load vector is perpendicular to the body and the chest muscles are actively working.

In terms of muscle growth, you should still give preference to the bench press, because in this exercise you can use more weight, and the muscles are under load longer ( especially when you consider that momentum is used in the standing push press).
In terms of strength development, it all depends on whether the increase in strength is in which plane of movement ( horizontal or vertical) You need. In terms of improving athletic performance, we can agree that the standing push press is a more important exercise than the bench press, although there is not enough scientific evidence this.
From a functional point of view, both exercises are good. If you are strong in any of them, then any load in ordinary life will not cause you much trouble. After all, most of us do not need to lift 100 kg over our heads or squeeze 100 kg over our heads every day.
Performing the standing push press requires good coordination and good posture, which most people lack. But anyone can do the bench press, having mastered the main technical points of this exercise. The standing push press contributes to some extent to the increase in strength in the bench press and vice versa.
So if you like the push press, that's great, but doing the bench press from time to time won't hurt you either.

Finally

In no case do not think that we advise you to abandon any of the above exercises. Each of them has a place in your training program. Also, we do not claim that the bench press is perfect exercise. But imperfect doesn't mean bad. If you give up on the bench press because it has several drawbacks, then you will have to replace it with another exercise that has just as many negatives.

We continue to describe exercises with a kettlebell.

Exercise - like the previously described exercise - kettlebell press, is the upper exercise - i.e. an exercise in which the weight is raised to the upper level - above the head. It harder exercises kettlebell press, since the fundamental thing in it is technique, not strength.

The push in the classics is performed with two kettlebells at the same time. It must be said that the push of two weights at the same time gives a very large load on the heart, so you should not do this exercise for beginners, those who have had a break in training and for people of age.

Well, since this article is mainly written for beginners, put aside your desire to push two kettlebells at the same time for a couple of years.

The single kettlebell jerk is also a great exercise and works all it takes if you do it right.

Based on the foregoing and, in connection with the fact that we are considering kettlebells here as one of the areas of physical education, i.e. exercises for health, and not for the sake of medals, then I will accordingly describe with one hand.

When doing the approach this exercise performed alternately first with one hand, and then with the other. You should start with the weakest hand. You can take a break between each hand to reduce the load on the heart.

It should be noted that the jerk and kettlebell press are a logical continuation of two exercises - pump and Lifting the kettlebell on the chest.

The starting position for the exercise is the end position of the exercise. Lifting the kettlebell on the chest.

In simple terms, in order to start doing exercises Kettlebell Press and Kettlebell Sweep you must first lift the kettlebell to your chest.

In general, if the task is to start doing a Press or a Jerk, then you don’t need to do a full lift of the weight on the chest, but it’s worth doing it with the help of the second hand - i.e. when lifting the kettlebell, connect the second hand, grabbing the kettlebell by its round side and accompanying it to the desired position - to the position on the chest - as if rolling the kettlebell with the other hand in the right place.

This will save energy and help avoid unnecessary muscle strain before a responsible exercise.

In general, try to avoid unnecessary overexertion of muscles and articular ligaments before performing upper exercises, since the weight, during their execution, is above the head and the likelihood of injury increases greatly.

So, after such a long introduction, we come to the exercise itself.

It is not produced by hand, as you might initially think, but unlike kettlebell press it is produced by the legs and chest. The hand only at the end of the movement directs and fixes the weight already raised above the head, inserting itself between it and the body.

This is the main difference between this exercise and the Kettlebell Press. And that is why this exercise is considered the basis for practicing percussion technique. After all, the blow is made mainly by the legs and back, and the hand only provides the transmission of the shock impulse.

As they say, the Earth beats, and our task is to bring this blow to the enemy through the competent construction of the impulse transmission chain.

Therefore - We start to do the push of the kettlebell with the fact that we correctly place the kettlebell on the chest. It should not lie on the shoulder, but on the chest.

Here - the photo shows the correct position of the kettlebell on the chest!

But the crossed out image shows the main mistake of beginners - this is an attempt to put the weight not on the chest, but on the shoulder. Or use any intermediate position to find the kettlebell on the chest. This causes the spine to bend and gives it an unnecessary load on us.

On the chest, the kettlebell must be correctly !!!

It is easy to check this - firstly, look at the presented photo (above), and secondly - imagine that you are holding two weights - i.e. the bow of the kettlebell should be at the level of the middle

chest. Bring the second hand as if you are holding the second kettlebell and mentally imagine where the bow of the second kettlebell will be - try (mentally) so that the bows of the real and the presented kettlebell touch on the central vertical line of the chest. Here in the photo I superimposed a photo with one kettlebell and the same photo - in a mirror form - as you can see - if the position of one kettlebell on the chest is correct, then when the mirror image is superimposed, there will be a harmonious picture.

If the kettlebell is in the initial position correctly, then the pushing of the kettlebell with the chest will be done correctly.

The beginning of the push begins with a small squat - to create an initial acceleration of the mass of the kettlebell.

To start moving up - you need to sit down a little - just a little bit - by 5 centimeters, although at the beginning of classes - you can sit down and more and push the weight out more slowly.

So - crouching a little - we begin to move forward and up - i.e. we stick out the chest - the kettlebell should lie both on the chest and on the forearm and on the biceps - but we push the kettlebell with the chest, the hand is not yet strongly involved - it only supports and directs the kettlebell. We feel the weight of the weight on the chest, and not just on the arm.

The reader's attention should be drawn to such a nuance - if the practitioner has a not very developed body - then the kettlebell should be placed on the chest by inhaling air into the chest and, as a result, lifting the chest up - under the kettlebell, and not due to the deflection of the spine back. When lifting the chest up under the kettlebell, one should remember that the spine should always remain straight.

A straight spine is what will protect the practitioner from spinal injury during training.

And yet - due to the fact that the weight begins to outweigh us forward - we automatically deflect the body back. But the spine is still straight. The schematic drawing shows how the head deviates beyond the vertical line when the weight is placed on the chest.

Since we are moving up and forward, we gradually go out on our toes - we rise on them as high as possible and pectoral muscle(on which the weight partially lies) we accelerate the weight as high as possible - as far as possible and when it is simply physically impossible to rise further - then we connect the hand - it begins to accompany the weight moving up by inertia - and the body begins to return back to its original position.

The hand, connected to the upward movement of the kettlebell, accompanies it to the top point.

The body at this time returns to the lower position - and the arm is inserted fully extended between the body and the kettlebell. The elbow visually bends in the opposite direction, becoming "locked".

At the moment of straightening the arm, the legs bend slightly and allow the arm to straighten painlessly and safely under the kettlebell. And after straightening your arms - your legs straighten and then your body stands straight with a kettlebell over your head - the movement is over.

The position when the kettlebell is above the head - the head is pushed forward as much as possible - so that the shoulder fits normally behind the head, and when the kettlebell is in the position on the chest - the head is pushed back as much as possible - the chin is pressed to the throat.

With the Kettlebell Push, we get this slightly funny head movement - as if we are pushing the jaw - when the kettlebell is above our head and pushing it back - when the kettlebell is in the position on the chest.

This is clearly seen in the figure - where the image of the final phases of movement is superimposed and the arrow shows the deviation of the head from the vertical center line. This is due to the difference in body configurations with different kettlebell positions and so moving the head gives a counterbalance to our power projectile.

The return of the kettlebell to the position on the chest should also be described - since there are some nuances in its implementation.

When we begin to return the weight to the position on the chest, then at the beginning of the movement of the weight down - at the same time - we throw the chest up (as when pushing the weight) towards the weight falling down and, upon contact with it, we begin to sink down and extinguish the inertia of the falling projectile with our feet. After the inertia is extinguished, we straighten our legs and return to the starting position - with the kettlebell in the position on the chest.

It is imperative to meet the kettlebell when it is moving down - otherwise you can get injured - since a heavy kettlebell on its way during a hard meeting can break something for you.

We are ready for a new push again.

Again, we squat a little and start pushing .... And so on…

Kettlebell push is not a very simple exercise - you should remember this !!!

For good results in this exercise, you need to take a weight easier (for starters) - so that you can work out the execution technique without straining too much and fix it.

As in any other exercise, execution technique is very important and you need to spend time and effort on practicing the movements.

Each workout should be one approach before the start of the exercise and one approach after completing all the approaches to do in mode - without projectile– i.e. without weights - but the movements should be performed very efficiently and responsibly.

To do the exercise in the mode - without a projectile - you need to carefully and think through all the nuances and tracking the technique at each point of the exercise.

That's all for now... Have a good training! Until the next article.

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Chest push

Stabilizing muscles

• The erector spinae and the quadratus lumborum are important dynamic stabilizers that keep the spine straight. Additional stabilizing muscles include:

• Shoulder blades: Lower and middle parts of the trapezius muscles; muscles that raise the shoulder blades; rhomboid muscles, anterior serratus muscles.

• Arms: Rotators of the wrists, deltoid muscles and arm muscles.

• torso: Abdominal group.

• Hips: Medium and small gluteal muscles; deep muscles, rotating the hips outward; a group of adductor muscles (adductors).

• Upper legs: Rectus femoris, muscle group of the back of the thigh.

• Lower legs: Ankle stabilizer muscles, tibialis anterior muscles, calf muscles.

Level of training: intermediate, advanced.

One of the most important exercises In many power types sports. It is actively used in kettlebell lifting and weightlifting. AT Olympic competitions In weightlifting, two exercises are included that require "explosive" efforts to perform: "barbell push" and "barbell snatch". The "push barbell from the chest" is the second phase of the exercise, performed after "undermining and lifting the barbell to the chest."

PUSH THE BOOM CORRECTLY

The bar needs to be pushed out, not squeezed out. Pushing the projectile up, try to give it more acceleration. The essence of the movement is in the coordinated, high-speed and precise work of all participating muscles.

Do not hold the bar in the up position. For insurance against injuries, you can use wristlets and an athletic belt.

Step 1. Raise the bar from the floor or remove it from the racks. Starting position: legs slightly wider than shoulders, the bar is in bent arms on the chest. The width of the grip should be such that the forearms are as parallel as possible to each other. Elbows point down and slightly forward. The muscles of the press and back are in tension, providing the correct posture.

Step 2. Before starting the movement, bend your knees, sitting under the bar.

Step 3. While inhaling and simultaneously straightening your legs, push the bar up with a powerful force to fully extended arms. Then exhale at the top of the amplitude.

Step 4. Lower the bar while inhaling to the starting position. Sit down at the end point as the last phase of the first rep will be starting position and the first phase of the next.

You can replace the bar with dumbbells, but this will significantly complicate the movement. Holding 2 dumbbells, say 20 kg each, is much harder than holding a 40 kg barbell.

Tips for proper exercise technique:

• Get a proper briefing and ask for a visual demonstration of the technique for performing the exercise.

• Learn the correct technique for performing movements before increasing the weight.

• Keep your chest and shoulders straight.

• Maintain a stable and balanced posture.

CHOOSE THE RIGHT WEIGHT

It is very important to choose the weight that is right for you. Properly calculated weight and correctly selected equipment minimize the risk of serious injury.

Motion Analysis	Joint 1	Joint 2	Joint 3	Joint 4	Joint 5	Joint 6
Direction of movement in the joints	Up - bend inside feet	Up - extension	Up - extension	Up - extension	Up - flexion, abduction	Up - abduction up
Mobilizing muscles