power exercises Flashcards
the push press and push jerk exercises both involve hip and knee?
extension
preperation phase push jerk and push press
- flex the hips and knees to move down
- continue moving down to a depth not to exceed quater-squat
- upper arms parallel to the floor
upward phase of push jerk and press drive phase
after reaching lowest part of the dip reverse the movement by forcefully and quickly extending the hips and knees, and elbows to move the bar overhead
catch phase for the push press
after the hips and knees are fully extended and the bar is overhead press it up the rest of the way until the elbows are fully extended, torso is erect, head is neutral, feet are flat on floor, bar is slightly behind head
catch phase for push jerk
after hips and knees are fully extended and bar is overhead quickly re flex the hips and knees to a quateer quat position and extend elbows up
what is the primary movement during the preparations phase (dip) of the push press and push jerk
hip and knee flexion
during the upward drive phase of the push press and jerk what is the primary movement
hip and knee extension
what is the primary movement of the catch phase for push jerk
hip and knee reflexion
what power exercise begins at the thighs
hang clean
body position for starting the hang or power clean
back flat or slightly arched
trap relaxed and slightly stretched
chest held up and out
head in line with the vertebral column
how should eyes be placed in the power or hang clean
focused stright ahead or slightly upward
upward phase of power of hang clean first pull what is the primary movement
hip and knee extension
scoop phase of hang and power clean
as the bar rises above the knees thrust the hips forward and re-flex he knees to move the thights against and the knees under the bar, elbows pointing to sides
second pull of hang and power clean primary movement
hip and knee extension
ankle plantar flexion
catch phase
hip and knee flexion then extension
quarter squat position
arms parallel to the floor
