Walking with weights on outstretched arms

CrossFit is the realm of innovation. As in any other sport, sooner or later exercises appear here that are not aimed at the general development of physical strength, but at improving coordination and performance in basic exercises (shvungs, burpees, etc.). One of these exercises was sinking with weights on outstretched arms.

What is this exercise? This is an improved version of the farmer's penetration, which is devoid of its main disadvantages, namely:

• concentration of the load on the trapezoid;
• no load on the upper shoulder girdle;
• the need to work with straps.

Due to the position of the weights, this complex multi-joint exercise is transformed, and begins to use not only the dorsal corset, but also the upper shoulder girdle.

Exercise technique

Despite the seeming simplicity and similarity to a farm walk, sinking with weights on outstretched arms is distinguished by a complex execution technique. Let's consider exactly how to correctly perform this exercise.

First you need to find the optimal weight. In the case of an unprepared athlete's work, it is better to take half-pound and quarter-pound weights, which are available in almost every gym. In rare cases, you can replace them with dumbbells weighing up to 10 kilograms. It is recommended to work with full weight (1 pound kettlebell) not earlier than achieving the following results:

• deadlift 100 kg for 7 times;
• T-bar deadlift 80 kg 5 times.

Why? Everything is very simple. Even with the correct execution of the exercise, due to the change in severity during the sinking, the lumbar region experiences a hellish static load. A powerful deadlift is the only thing that can somehow prepare the lower back and minimize the risk of injury.

Phase 1: projectile selection

In order to perform the exercise technically correctly and benefit from it, and not injure muscles, it is very important to choose the right equipment for the job. Here's how to do it better:

1. Pick up 2 shells of the selected weight.
2. Using a shvung, raise them above your head.
3. In this position, align the position of the legs - they should be fully extended.
4. The loin is in extreme deflection, the head looks up and forward.
5. In this position, you need to hold up to 1 minute in order to check the possibility of working with the projectile further.

Phase 2: execution of the penetration

And now let's take a closer look at the technique of walking with a sports equipment. It looks like this:

1. Holding the kettlebells over your head, you need to push your right leg forward as far as possible.
2. Next, you should make a springy shallow lunge.
3. After that, you need to put your back leg to the front.

Having fixed the described position of the body, you need to walk the selected distance. The exercise should be done in moderation and carefully. In case of any deviation of the body or change in the deflection in the lower back, finish the penetration ahead of schedule with weights on outstretched arms.

As can be seen from the technique, the load on the lumbar spine does not disappear, and the change in the center of gravity (taking into account the presence of a load above the level of the belt), the load increases proportionally, and with steps, it shifts to the left / right lumbar column.

It is better to lower the shell from a squat, or a reverse jerk to the bottom. This will allow you to safely lower the weights to the bottom without changing the load on the spine.

What muscles work?

Kettlebell lifting is a basic exercise that involves almost all muscle groups.

The table does not indicate muscles, the load on which is insignificant, such as the pectoral adductors, which work only in the first phase, or the carp muscles.

What to combine the exercise with?

Walking with weights on outstretched arms is, first of all, a basic exercise that positions itself as a static-dynamic replacement for supersets on the back and shoulder girdle.

It is best used in circuit training, as post-fatigue after a superset. Or on the day of working out the chest and deltas.

It is not recommended to use the exercise on the day of working out the back. Since a pre-fatigued lower back may not cope with the load.

The main advice in the use of penetration is to preheat the psoas muscle with hyperextensions performed at a fast pace (for pumping blood), without weight, but at least 40 repetitions in two approaches. In this case, the blood pumped up in the lower back will keep the deflection without a heavy load on the muscle fibers themselves. The blood will act as a stabilizer and will reduce the possibility of serious injury.

Conclusions

Walking with weights on outstretched arms is an extremely extreme exercise both in terms of technique and load, which is not recommended for novice athletes, regardless of their goals.

Its main purpose is to strengthen the static characteristics of the deltas, as well as to increase balance and coordination, which allows you to take large weights with barbell jerks and speed shvungs.

For experienced athletes, it is recommended to use the penetration as preparation for a competition, or during a period when muscle fibers need to be shocked with new types of loads. The rest of the time, the use of kettlebell rides is an unreasonably risky step, which is better replaced by pulls - jerks, and bench press from behind the head.

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