Podobné příspěvky: Quick Tips Three Lifts

Quick Tips for the Big Three Lifts For BJJ

4. prosince 2019, 23:08
BJJEE | Bjj Eastern Europe | Articles
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Guest post by Will Safford, a Certified Strength and Conditioning Coach who trains under Andre Galvao in San Diego, CA.  He received is purple belt in December of 2013 and competes occasionally in the heavyweight division. Will specializes in mobility training, injury prevention, and kettlebell strength and conditioning. Visit his website at www.ironwillathletics.com and check out his new e-book about Strength Training for BJJ:Strength Without Size. The big three lifts, the Deadlift, Squat, and Bench Press, should be the foundation of any strength routine. They build tremendous strength, work multiple muscles and joints, and their results transfer directly to athletic performance, including Jiu Jitsu. If you’re new to the lifts, these tips are a good way to get more out of your time with the barbell. If you’re a Big Three veteran, it never hurts to refresh yourself with these subtle cues you may have forgot. Remember, learn the move before you load the move. Have a pro check your form, then get busy under the bar.   Deadlift cyborg dl Arguably one of the best exercises for grappling, the Deadlift is the kingpin of the barbell lifts, and develops your entire posterior chain from your traps to your hamstrings and calves. This move can make you incredibly strong and stable, but if done with too much weight, poor form, or for too many reps, is easy to injure yourself with. – Go heavy, but build slowly. To get the most from the DL you want to lift heavy. Working with sets between 80-95% of your one rep max will get you the strongest the quickest. But, if you haven’t put in the time to develop the adequate movement pattern, neurological connections, and resiliency in your connective tissue, inefficient performance will prevail, and injury is likely. Keep your reps in the 50-75% range for a few months before testing yourself with near maximal loads. -Keep the reps low. Most people start to lose their form above sets of five in the Deadlift. So, to reduce your risk of injury, keep your sets at five and below. Fittingly, the Deadlift is a strength move, and reps of five and below will develop the quality of strength the best. As you approach higher loads of 85, 90, and 95%, drop your reps to 3,2, and 1 per set, respectively. -Push the floor away. In the case of the DL, we often think of pulling the weight off the floor. Sometimes, however, if you reframe the movement to pushing the floor away from you instead, it may be just what you need to activate more muscle for a bigger lift. Another visual is to think of wedging yourself between the floor and the bar. Reframing like this can cause you to get tighter and fire more muscle units to move more weight.   – Try the Sumo Deadlift. Most of us learn to deadlift the conventional way. If you suffer from lower back problems and/or are tall, you may be better suited for the Sumo Deadlift. Adopting the wider, more upright position of the Sumo DL takes some emphasis and stress off of the lower back and puts it more on the quads and hips. You will still reap the benefits of pulling a heavy load from the floor, but with less demand on your lower back. -Hang on a pull-up bar between sets. The spine becomes compressed when pulling heavy loads from the ground. Undo some of that compression by hanging from a pull-up bar between and after your sets. This will allow the muscles of the lower back to stretch a bit, and keep your spine healthy and at less risk of injury. – Don’t wear shoes. Whenever possible, ditch your shoes when Deadlifting. The heel from modern training shoes puts you at a mechanical disadvantage when Deadlifting, and decreases the neurological input to your feet and body. You want as much connection to the ground as possible to maximize your neuromuscular output. Besides, do you train Jiu Jitsu with shoes on?   Squat Screen Shot 2016-06-23 at 2.05.01 AM The squat is a fundamental human movement that, when done with appropriate load and volume, can create serious strength and muscle for an extremely powerful lower body. – Create torque. Torque is a twisting force that, when applied to the squat, helps to optimize the transfer of strength and power, places the demand on the correct musculature, creates stability, and allows the femur to properly rotate in the socket for maximum depth and range of motion. If you’re not creating torque throughout each and every rep, you’re robbing yourself of these valuable benefits. To apply torque, screw your feet into the ground with external rotation. In other words, put downward pressure into the groun Číst celý článek >>> Přeložit do en

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