Saturday, May 7, 2016

The Crow's Gym Thoughts: Vol. 216

Crow's #Gym Vol. 216
I'm happy to know that since I stopped quitting, I haven't had to start over. When you are sitting at home thinking that you just don't want to get up and go to the gym, think about how much worse it will be tomorrow. You can pretty much assume it doesn't get easier the next day, and heaven forbid you get to a week without a workout. Yes you are now starting over again, if you can ever get around to it. It's easier to not do that to yourself to begin with, trust me.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Olympic Lifting
The type of weight lifting contested at the Olympic Games every four years, as well as at national and international competitions each year. The two lifts (the snatch and the clean - and - jerk) are contested in a wide variety of weight classes.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Shoulder Exercises ...
Clean and Press (Dumbbell Easy)
Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus)
Starting Position:
1. Assume a shoulder-width stance, with knees inside the arms.
2. While keeping the back flat, bend at the knees and hips so that you can grab the dumbbells with the arms fully extended.
3. Using a pronated grip that is slightly wider than shoulder width grasp the dumbbells with your elbows out to sides.
4. Keeping the dumbbells close to the shins, position the shoulders over or slightly ahead of the dumbbells.
5. Establish a flat back posture.
The Movement:
1. Begin to pull the dumbbells by extending the knees, while moving your hips forward.
2. Raise the shoulders at the same rate while keeping the angle of the back constant and continue to lift the dumbbells straight up while keeping it close to your body.
3. As the dumbbells passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion.
4. Continue to guide the dumbbells with your hands, shrugging your shoulders and using the momentum from your movement to pull the dumbbells as high as possible.
5. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the dumbbells.
6. Rotate your elbows around and under the dumbbells and rack the dumbbells across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the dumbbells.
7. Stand to full height, holding the dumbbells in the clean position.
8. Without moving your feet, press the dumbbells overhead as you exhale.
9. Lower the dumbbells under control.
Tips:
1. The dumbbells should travel close to your body, and you should keep your elbows out.
2. You should descend into a squatting position as you pull yourself under the dumbbells.

3. The mechanics of this could change slightly, depending on the weight used.