Strengthening Exercise 1: Seated Dumbbell Shoulder Press
-Purpose of Exercise
To increase performance in "Jerk" phase of Clean & Jerk
-Major Muscles and joints targeted
Triceps brachii (Medial head, lateral head, long head)
Deltoid (Posterior, Middle, Anterior)
Trapezius
Serratus Anterior
-Explain how the exercise will cause performance improvement
The lifter will become accustomed to a movement that occurs during the "Jerk" Phase of
the Clean & Jerk by performing 3-4 sets of repetitions (8-10). This overload principle
will provide lifters with an increase in muscular strength and muscular endurance, primarily
in the deltoids and triceps, and will lead to an increased ability to press or "Jerk" the bar
during the Clean & Jerk.
-identify common myths or unsubstantiated beliefs people have about the exercise that are incorrect according to the research findings you have discovered
The variation of the seated shoulder press via machine is as effective as using free weights with no back support. This belief is false because when a machine is used, the back is supported by the equipment and thus, the stabilizers are not used. Using dumbbells with no back support is more effective and will lead to faster, more effective results
To increase performance in "Jerk" phase of Clean & Jerk
-Major Muscles and joints targeted
Triceps brachii (Medial head, lateral head, long head)
Deltoid (Posterior, Middle, Anterior)
Trapezius
Serratus Anterior
-Explain how the exercise will cause performance improvement
The lifter will become accustomed to a movement that occurs during the "Jerk" Phase of
the Clean & Jerk by performing 3-4 sets of repetitions (8-10). This overload principle
will provide lifters with an increase in muscular strength and muscular endurance, primarily
in the deltoids and triceps, and will lead to an increased ability to press or "Jerk" the bar
during the Clean & Jerk.
-identify common myths or unsubstantiated beliefs people have about the exercise that are incorrect according to the research findings you have discovered
The variation of the seated shoulder press via machine is as effective as using free weights with no back support. This belief is false because when a machine is used, the back is supported by the equipment and thus, the stabilizers are not used. Using dumbbells with no back support is more effective and will lead to faster, more effective results
Strengthening Exercise 2: Dead Lift
-Purpose of Exercise
To increase performance in the "Lift" phase of the Clean & Jerk
-Major Muscles and joints targeted
Although this exercise nearly works every muscle in the body, the main muscles targeted are:
Quadriceps (Rectus femoris, Vastus lateralis, Vastus medialis)
Gluteus Maximus
Biceps femoris (Short & Long head)
Trapezius
Rhomboid major
Latissimus Dorsi
Levator Scapulae
-Explain how the exercise will cause performance improvement
The lifter will become accustomed to a movement that occurs during the "Lifting" phase of the
Clean & Jerk by performing 3-4 sets of repetitions (8-10). This overload principle will provide
lifters with an increase in muscular strength and muscular endurance in the Quadriceps, Gluteus maximus, Biceps femoris, Trapezius, Rhomboid major, Latissimus Dorsi, and Levator scapulae and will lead to increased ability to lift the bar during the Clean & Jerk
-identify common myths or unsubstantiated beliefs people have about the exercise that are incorrect according to the research findings you have discovered
Using a barbell is a more effective way of performing the deadlift. This is a myth. When performing the deadlift, if dumbbells are used instead, more muscles are recruited and as a result, more strength is developed. Using dumbbells to deadlift and train for the clean and jerk will result in the barbell feeling lighter due to the increase in strength
To increase performance in the "Lift" phase of the Clean & Jerk
-Major Muscles and joints targeted
Although this exercise nearly works every muscle in the body, the main muscles targeted are:
Quadriceps (Rectus femoris, Vastus lateralis, Vastus medialis)
Gluteus Maximus
Biceps femoris (Short & Long head)
Trapezius
Rhomboid major
Latissimus Dorsi
Levator Scapulae
-Explain how the exercise will cause performance improvement
The lifter will become accustomed to a movement that occurs during the "Lifting" phase of the
Clean & Jerk by performing 3-4 sets of repetitions (8-10). This overload principle will provide
lifters with an increase in muscular strength and muscular endurance in the Quadriceps, Gluteus maximus, Biceps femoris, Trapezius, Rhomboid major, Latissimus Dorsi, and Levator scapulae and will lead to increased ability to lift the bar during the Clean & Jerk
-identify common myths or unsubstantiated beliefs people have about the exercise that are incorrect according to the research findings you have discovered
Using a barbell is a more effective way of performing the deadlift. This is a myth. When performing the deadlift, if dumbbells are used instead, more muscles are recruited and as a result, more strength is developed. Using dumbbells to deadlift and train for the clean and jerk will result in the barbell feeling lighter due to the increase in strength
Strengthening Exercise 3: Heavy Front Squat
-Purpose of Exercise
To increase performance in the "Clean" phase of the Clean & Jerk
-Major Muscles and joints targeted
This exercise essentially works almost every muscle in the body, however, the main muscles targeted are:
Deltoids (Posterior, middle, anterior)
Trapezius (upper, middle, lower)
Brachialis
Brachioradialis Quadriceps (Rectus femoris, Vastus medialis, Vastus lateralis, Vastus intermedius) Gluteus maximus/medius
-Explain how the exercise will cause performance improvement
The lifter will become accustomed to a movement that occurs during the "clean" phase of the Clean& Jerk by performing 3-4 sets of repetitions (8-10). This overload principle on the targeted muscles will provide lifters with an increase in muscular strength and muscular endurance, thus leading to an increased ability to "clean" the bar during the Clean & Jerk.
-identify common myths or unsubstantiated beliefs people have about the exercise that are incorrect according to the research findings you have discovered
"I don't need a spotter when I perform this lift because I can bounce my way back up."
This is also a myth of this exercise. Whenever engaged in squatting, the lifter should always ask for a spotter to avoid a debilitating injury. Additionally, "bouncing" and squatting in an uncontrolled manner results in excess strain put on the knee, and overtime, can lead to serious knee problems
To increase performance in the "Clean" phase of the Clean & Jerk
-Major Muscles and joints targeted
This exercise essentially works almost every muscle in the body, however, the main muscles targeted are:
Deltoids (Posterior, middle, anterior)
Trapezius (upper, middle, lower)
Brachialis
Brachioradialis Quadriceps (Rectus femoris, Vastus medialis, Vastus lateralis, Vastus intermedius) Gluteus maximus/medius
-Explain how the exercise will cause performance improvement
The lifter will become accustomed to a movement that occurs during the "clean" phase of the Clean& Jerk by performing 3-4 sets of repetitions (8-10). This overload principle on the targeted muscles will provide lifters with an increase in muscular strength and muscular endurance, thus leading to an increased ability to "clean" the bar during the Clean & Jerk.
-identify common myths or unsubstantiated beliefs people have about the exercise that are incorrect according to the research findings you have discovered
"I don't need a spotter when I perform this lift because I can bounce my way back up."
This is also a myth of this exercise. Whenever engaged in squatting, the lifter should always ask for a spotter to avoid a debilitating injury. Additionally, "bouncing" and squatting in an uncontrolled manner results in excess strain put on the knee, and overtime, can lead to serious knee problems