Exercise for the development of explosive strength and mass gain. If your goal is strength and big muscles, be sure to learn the technique and include it in your training program. Often there is an opinion that many athletes and their mentors today devote significantly less time to the reception stage during the snatch in comparison with taking the barbell to the chest. Probably, this fact is due to the fact that when you make a mistake in the first case, the consequences will be much more serious. But at the same time, you should still remember the importance of this element.
As you lift the barbell to your chest, you engage the knee, hip, and ankle joints in the movement. It is they that allow sprinters to provide a powerful breakthrough, and are also of great importance in other sports disciplines. You should definitely use all of these joints, as they are very important in this movement. When performing the movement, the muscles of the buttocks, hamstrings, and also the extensors of the back are actively working. In total, experts identify five stages of this movement and it is necessary to master them gradually.
How to correctly perform a barbell lift on the chest?
Start with a low weight, for which an empty bar is fine. The legs should be about shoulder-width apart, and the feet should be slightly apart. Bend the knee joints slightly, the shoulder joints should be pushed forward, and the gaze is directed in front of you. The projectile is located in the ankle area, and the grip is at the width of the shoulder joints. Now let's look at all the stages of the movement.
- Stage one - 1st thrust. Raise the projectile slowly while contracting your thigh muscles. The shoulder joints should be raised to the level of the hip, and the projectile is positioned as close as possible to the knee joints and lower leg. The elbow joints are straight and closed.
- The second stage is transitional. When the projectile is at the level of the knee joints, it is necessary to start moving the shoulders back. Remember to keep your back straight at all times. All working joints should be on the same line.
- Stage three - 2nd pull. After the shoulder joints have reached the maximum upper position (by analogy with the scars), it is necessary to start moving the elbow joints, bending them. With a jerky movement, lift the projectile as high as possible, and your legs can come off the ground. Remember that you should proceed to mastering each next stage of lifting the barbell only after fully mastering the previous one. Note that the three steps just described are very important and you need to master them as well as possible.
- Stage four - receiving. Begin to squat under the equipment at the moment when it is in the upper position. Rotating your hands, move them under the projectile, using the most convenient grip for you. It is also necessary to bend the knee joints and hips at the same time. The elbow joints should be parallel to the ground.
- The fifth stage is the final one. As the projectile moves in the direction of the chest, you need to have full control over it. It is very important that at this point the knee joints of the ankle and hip are bent, which will allow you to soften the movement of the projectile.
Errors when performing a barbell lift on the chest
This is a very difficult movement and beginner athletes often make various mistakes. Among the most common are the following:
- Pulling up the projectile with bent elbow joints, although they should bend only at the last stage.
- Large back deflection.
- When performing a movement, the projectile is far from the body.
- Care for the projectile occurs very early and the knee joints, ankles and hips are not bent enough.
Check out the technique for lifting the barbell to your chest in this video:
