Get insights about currently available exercises and their movement standard.
Since firstmove has its origins in strength training and Crossfit, the nature of the exercises is defined by that. In addition, we are currently relying heavily on sports science research from universities and practitioners around the world on the topic of Velocity Based Training (VBT). Since VBT is built on barbell velocity, we at firstmove have decided to start with the following barbell exercises.
Hang Power Clean
The hang power clean is a simple variation of the hang clean in which the bar is received above a parallel squat. Execution. With a clean grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee).
Hang Squat Clean
There are many variations of the Olympic lifts. The qualifier “hang” describes the starting position of the bar. The hang clean emphasizes the second and third pulls of the clean, from the hang position with the bar at the hip, to the full squat receiving position, and finally to the end of the lift with the bar in the front rack. The timing, powerful hip extension, and coordination remain similar to the clean. However, the technical demands of arriving at the correct position are reduced compared to pulling the bar from the floor.
The muscle clean is an Olympic weightlifting clean variation that can help all level lifters develop greater upper body pulling strength, balance in the leg drive of the pull, and proper racking positioning in the clean.
The power clean is the perfect training exercise for the violent hip-leg extension of the second pull. It has great application to explosive sport movement, but those sporting movements are not going to develop maximal hip-leg explosiveness. Only weightlifting can develop this explosiveness due to the unique posture and dynamics of the second pull.
The clean is a pure bit of functionality. It builds immense strength and power but this is only the more obvious part of the clean’s story. This complex movement actually contains within itself two princely exercises – the deadlift and squat. With the clean we take ourselves from standing over an object pulling it, to under it and supporting.The clean is unique among weight training exercises in that it demands extraordinary athleticism beyond strength and power.
Clean & Shoulder to Overhead.
Clean & Jerk
The most common variation of the Clean and Jerk typically has the athlete receiving the load in a full front squat, then using the split position in the jerk. For most athletes, these positions allow for the greatest loads to be lifted. During the clean, the athlete must only pull the weight as high as needed to move themselves into the bottom of the squat. During the jerk, the torso can remain vertical while demanding less shoulder and thoracic flexibility than a squat or power jerk.
Power Clean & Push/Split Jerk
The clean deadlift is a pull variation with a controlled speed into a standing position rather than a complete extension onto the balls of the feet like the clean pull. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet.
Sumo Deadlift to High Pull
With the push jerk, you will be able to move overhead as much as 30 percent more weight than with the push press. Similar to the push press, the push jerk employs the hips to create upward momentum on the bar, but the athlete then pushes against the bar with the arms and dips a second time to receive the push jerk in a partial squat. With the arms locked out, the legs complete the lift. After mastering the push jerk, you will find that it will unconsciously displace the push press as your method of choice when going overhead.
In the push press, the core-to-extremity principle is obvious as the muscles of the power zone—including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps—assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30 percent more weight than with the shoulder press. Regular practice of the push press—and the push jerk—develops power and speed, which are critical to effective and efficient athletic movement.