Crossfit exercises
5K 0 08.03.2017 (last revision: 01.04.2019)
Push jerk behind is a popular crossfit basic strength exercise that comes from the arsenal of weightlifting. Performing this exercise, the athlete raises the projectile over his head due to the simultaneous inclusion of several large muscle groups in our body: quadriceps, gluteal muscles, abs, deltoid muscles and spinal extensors.
Exercise is widespread among athletes around the world, as it serves as a universal indicator of the functional and strength training of an athlete, because its correct performance requires strength, endurance, flexibility, coordination and speed.
The jogging shvung from behind the head differs from the classic shvung, first of all, in the position of the bar. Holding the barbell on the trapezius muscles, and not on the front deltas, you reduce the load on the elbow joints and ligaments, but increase the load on the rotator cuff of the shoulder and risk injury if you work with heavy weights. Therefore, do not forget to warm up thoroughly and gradually increase the weight of the weights.
Exercise technique
The technique for performing the exercise is as follows:
- Take the barbell from the racks and place it on the trapezius muscles. The back should be completely straight, the gaze is directed forward, the muscles of the legs and abdominals are slightly statically tense.
- Begin to perform shvung while pushing the bar upward with the effort of the deltoid muscles and doing a small squat, remembering to keep your back straight. Some do a scissor squat, some do a little jump and spread their legs a little wider.
- Continue to push the bar up and down until the bar locks onto fully extended arms. After that, stand up, maintaining balance and not changing the position of the bar.
- Lower the bar back to the trapezoid and do another rep.
Crossfit training complexes
We bring to your attention some interesting workout complexes containing a jog from behind the head, which you can use while doing CrossFit.
