King Joes Barbell Club

622 E.Drinker St. Dunmore PA 18512

Press/Push Press / Jerk

                            

 

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck.

Press bar until arms are extended overhead. Lower to front of neck and repeat.

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck. 

  Pressbar until arms are extended overhead. Lower to front of neck and repeat.

 

 

Split Snatch /Power Snatch

                                                           

 

Description: (University of Idaho website)

POWER SNATCH * see Split snatch on web site

 
Stance & Grip - Place feet hip width apart and flat on the floor.  The knees should be slightly bent and the chest and shoulders are over the bar.  The hands are placed outside the snatch rings and wrists are curled under the bar.  Your elbows should be pointing out to the ends of the bar with your arms straight.  Inflate your chest with air holding your abs tight, back straight, and shoulder blades pinched together.

 
Explosion (Second Pull) - Jump straight up fully extending the hips, knees, and ankles while violently shrugging the bar.

   
Finish - Continue pulling on the bar with elbows out and up.  Quickly shift feet outward to shoulder width, dropping into a 1/4 squat position with back straight and feet flat.  The bar should snap overhead to arms length.  Stand erect from the 1/4 squat position by pushing up and out on the bar.  Exhale and return the bar safely to the thigh and reset for the next repetition.

 
 

Power/Split clean

                                                  

 

Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.

Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs. When the barbell passes mid-thigh, allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately

 

Squat

                                                           

 

Preparation

From a rack with barbell upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance.

Execution

Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

 

  

 

BENCH PRESS

                                                                           

 

 

Preparation

Lie supine on bench. Dismount barbell from rack over the upper chest using a wide oblique overhand grip.

Execution

Lower weight to upper chest. Press bar until arms are extended. Repeat.

                                             

 

 

DEADLIFT

                                                                     

 

Preparation

With feet flat beneath bar, squat down and grasp bar with a shoulder width or slightly wider over hand or mixed grip.

Execution

Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.