З положення з плечей в положення над головою одна з найбільш сильних вправ в Кроссфіті - тут ви можете використовувати максимальні обтяження не особливо замислюючись яку ж техніку застосувати поштовховго або жимового швунга, просто робіть те в чому ви краще за всіх! Мета вправи будь-яким способом підняти вагу в положення над головою на витягнутих руках. Є три основних вправи для даної вправи: Жим з плечей, Швунг жимовой, Швунг поштовховий. Хоча ці вправи різні за технікою виконання, але у них збігаються стартова і кінцева позиції.
Пояснення
The Rack (Starting) Position: - Start with you feet under your hips - Keep your weight on your heels - The bar is in the "rack" position, resting on your shoulders - Your hands are directly outside your shoulders - Your elbows are slightly in front of the bar - Abs and back are tight - Your spine is in a neutral position - Avoid excessive arching of the lower back The Overhead (Ending) Position: - The bar is aligned with your heels, hips and shoulders - It will feel as though you are slightly pulling the bar back - It will also feel as though you are pushing your head forward through your arms - Have "active" shoulders by shrugging your shoulders into your ears - Press the bar as high as you can - Your abs and back should still be tight - Your spine should still be in a neutral position, without excess arch in your lower back The Shoulder Press: - Press the bar straight up in a vertical plane, keeping your lower body tight The Push Press: - Utilize your hips and core to drive the weight overhead - Dip: Bend your knees and hips to reach about a quarter squat position - Your heels, hips and shoulders should stay in the same plane throughout the dip and drive, as if you were standing against a wall - NO forward inclination of the torso should take place during the dip - Drive: Without pausing at the bottom of the dip, forcefully extend your hips and knees - The drive creates momentum on the barbell, while your arms press to finish out the movement - End in the overhead position, described above The Push Jerk: - Utilize your hips and core to drive the weight overhead - Dip: Same requirements for the dip as in the push press - Drive: Same requirements for the drive as in the push press - Dip: Instead of using your arms to finish the press, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead - Alternatively, you can think of the jerk as a jump and land. - Stand up with the weight to complete the lift