On Weightlifting: A Personal View

Chapter 4

ON THE BENEFITS OF SUBORDINATE EXERCISES

BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND

BY DONNY SHANKLE CPT

1

Weightlifters Push-up

end of eccentric

Because the wrists of the weightlifter take a beating over the years the push-up should be done with the hands clinched in a fist. This will keep the pressure more evenly dispersed along the length of the entire powerful forearm. Elbows are kept tucked into the sides of the body and the eyes are looking down at a 45 degree angle. DO NOT let the head drift forward and down as this will cause a strain on the neck muscles in particular the sternocleidomastoid. The torso is held in perfect alignment from the feet to the crown of the head improving the isometric strength of the entire body. The lungs and stomach are full of air which has been inhaled prior in the concentric phase.

end of concentric

The weightlifters body is still held in perfect alignment and the eyes are still at a 45 degree angle. The fists have gone white from the exertion applied and the weightlifter exhales as he pushes through the sticking point. The concentric phase is held for two seconds with the arms completely locked to allow the elbow joint to strengthen in preparation for the jerk and snatch. The pectoral muscles, front deltoids, and triceps muscles are the prime movers. The muscles of the abdomen and spine are the stabilizers. The isometric stability of this exercise teaches the weightlifter to keep their body as rigid as possible when standing up from a clean, snatch, or when dipping for the jerk.

SETS: 2

REPS: 10-20

ADVANCED WAY: add weight plate across the upper back or butt

LENGTH OF DURATION: 3-5 minutes

PLACEMENT IN TRAINING: very end