Lifting Phase
As the bar begins to reach the thighs, commence by explosively pushing off the floor with your ankles continuing the plantar flexion but simultaneously extending the quadriceps to propel upwards to take advantage of upward momentum, and flex the biceps to provide more lifting of the bar even higher towards your clavicle. The bar traveling up will require you to also shrug your shoulders high using your levator scapulae, and upper and middle trapezius, deltoids will raise preforming shoulder abduction, and having the shoulder girdle elevate and upwardly rotate. But also remembering to keep the bar level and keep it close to your body.
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Leaving the preparatory, you will begin to return to an anatomical position while still gripping the barbell by extending the hip, knee, and ankle with all three being concentrically contracted. In addition to return to a standing position you will also utilize the back muscles to provide more support. The hip muscles that are currently being extended are the Gluteus maximus, Semimembranosus, Semitendinosus, and the biceps femoris. The knee extensors being engaged will be your Rectus Femoris, VM, VL, & VIM. The ankle is in plantar flexion and they are the calf muscles: Gastrocnemius and soleus. Then for the back muscles are still in the same position and contraction; extended and isometric. Keep the bar close to your shin and knees when rising and allow the bar to brush against your thighs. Once the barbell is directly in front of your thighs but still close to your hips. Keep your back flat.
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