BODYPUMP INSTRUCTOR MONTHLY CHALLENGE Back to the gym to focus on.... THE CLEAN AND PRESS This is a key exercise in the BODYPUMP workout and a lift that as instructors, we should understand and execute correctly. All you need: In studio - heavy barbell and a selection of weights In the gym - Olympic bar and a selection of weights 10-15 min training time Your challenge is to get in the gym and do a few lifting sessions to prepare you for teaching this release. Clean and Press Ladder - Perform the clean and press for 10 reps with a weight that is challenging to lift to low chest - upright row, with a knee bend to assist. Then: 8 reps adding 2.5kg each side 6 reps adding 1-1.25kg each side 4 reps adding 1-1.25kg each side 2 reps adding 1-1.25kg each side You can do this in the studio, or in the gym with an Olympic bar which will allow you to go heavier. Before you do this, take a look at this link of the clean and jerk youtu.be/gVAqwyv1uN0 Watch how explosive Guk Kim is, and how each part of his lift is executed with perfect precision and speed, from the first pull, to diving under the bar in the squat, to driving the bar overhead. After you have completed the ladder and watched the you tube link, have a think about the following points: - Reflect on how much speed you need to create to shift the challenging weight - Think about how the whole body is involved in the movement - Once you feel the speed and power, and understand how the movement should be performed then you will be able to start to think about your follow up cues and how to make them more effective: - what are the benefits of this move? - how could you coach your participants to move the bar more efficiently? After you do this you should be able to create a genuine connection to the movement for yourself and your participants. This will educate them on the safety and importance of moving correctly, so that they can make it a total body movement, therefore recruiting more muscles which will drive their heart rate higher n build more strength n power.
Posted on: Tue, 09 Sep 2014 07:27:32 +0000
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