AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |
Back to Blog
Tempo clean pull11/25/2023 Working from a deficit in clean variations and snatch exercises helps to improve technique and "cure" many technical mistakes: Otherwise, there won't be many benefits of such an exercise. This is especially true for snatch pulls: the load should be selected so that the athlete can work with normal biomechanics and movement speed. With regard to the selection of the correct load and weight, if the athlete is not able to perform technically correctly, the load must be reduced. The specificity of pulls from a deficit is that even when working with a weight of 90%, recovery is much longer than from common ones. It is most rational to plan this work during the preparatory period when athletes are developing the basis for a new result. In weightlifting, both strength exercises (snatch and clean pulls) and dynamic ones: clean and snatch exercises are performed from a deficit. But using this method shows excellent results! In our training programs aimed at increasing the strength potential, this method is widely used!Īs already mentioned, all deficit exercises are inconvenient and disgusting. The most practical benefits of working from deficit are increased strength, balance, and control in the starting position, which are essential for a strong and safe pull. By increasing the strength and quality of movement at a greater amplitude, greater inclusion of muscle fibers is also provided, which subsequently leads to an increase in the result in competitive exercises. Deficit training forces the athlete to push the barbell from very closed joint angles, which in itself makes the movement much more difficult. The powerful acceleration of the barbell in the pull is an essential condition for a quality snatch and clean. Working in "such angles" with a greater amplitude forces the athlete to develop and maintain maximum tension in the muscles of the lower back, which subsequently results in the development of strength in the back muscles. The correct and safe execution of the pull movement is impossible with a weak lower back and back line of the torso. Greater flexion of the hip joints and, accordingly, a lower starting position results in a greater forward bend of the trunk. Strengthening the lower back and the entire back line of the trunk.Greater flexion in the knee joint provides more extension and involvement of the quads. The starting position forces the athlete to bend the hip, knee, and ankle joints more, which in turn increases the range of motion. One of the reasons for its effectiveness is the increased load on the leg muscles. Pulls from a deficit is a must-have exercise in both weightlifting and powerlifting. Increase the strength of the leg muscles.So now we will discuss why this method is worth trying for every athlete, what stage of preparation it is desirable to practice it in a training program and what are the general benefits of deficit training? This increases the range of motion and turns common exercises into absolutely killer and highly effective exercises.ĭeficit training is a must for athletes with a weak lower back who have difficulty during the lift off or simply lack the overall physical strength and power to accelerate the barbell in the first pull. Most often in weightlifting, an increase in TUT occurs due to tempo variations (slow movement, fast up - slowly down) and the addition of pauses in different phases of movement Obviously, when an athlete does a barbell exercise for 60 seconds instead of 20 seconds, it will create additional stress. Contributes to an increase in its performance, as well as the release of its own anabolic hormones (testosterone and growth hormone).
0 Comments
Read More
Leave a Reply. |