教導奧林匹克舉重的訣竅

對於從未接觸奧林匹克式舉重的運動員來說,在教導他們進行動作時,有一個常見的問題:「手臂過多(過早)的的上拉」。在Bret Contreras的網站上有分享一篇「A Simple Tip for Olympic Weightlifting Training」:

(上圖左)

The athlete assumes a “hang” position exercise posture while holding a wooden dowel positioned against the popliteal fossa at the posterior aspect of the knee. A clean or snatch grip is incorporated upon the dowel depending upon the specific exercise of instruction (Figure 1).

(上圖右)

The athlete slowly extends their body vertically while allowing the wooden dowel to rise against the posterior aspect of their legs, concluding in a position of triple extension on the balls of their feet with their shoulders shrugged (Figure 2). The exercise is then repeated at faster tempos to generate a greater exercise velocity performance via the lower extremities.

The position of the wooden dowel offers a “bar pathway” posterior to the body thus eliminating the upper extremities from the exercise equation. Since the arms are not a contributing factor to the exercise performance, the athlete is now provided with feedback as they sense the lower extremity involvement during the exercise performance. This is the same lower extremity sensation that should occur during the actual OSW exercise performance with a barbell positioned anterior to the body.

山姆以前也分享過一段影片,槓子是放在身體前的,列出來供參考:

影片網址:https://youtu.be/XF2eejw0CVs

 

Related Posts Plugin for WordPress, Blogger...
山姆伯伯
運動訓練相關文章分享、運動訓練產品經銷及零售、運動訓練講座課程。目前不提供線上問題咨詢、個人代購服務。...(完整介紹)

Comments are closed.