# Flashlight overhead
When doing the clean and jerk, imagine a flashlight on your head. All the way to the ceiling directly above
# Toe to the bar
Touch-Shoot-Reload
It takes a very good core strength to complete a foot touch bar, and the body needs to actively reposition itself to complete the "arch bridge" to prepare for the next force.
# Tighten your shelf
Imagine that you need to stretch a tight elastic belt when you pull hard, flip high and grab high. A stable and powerful "starting position" is the beginning of a good action.
# Perfect balance
Talk about "starting position". Hips should be higher than knees and shoulders should be higher than hips. As a standard, your shoulders should be slightly in front of the pole, and don't sit behind or on it. Repeat the exercise and you will find a perfect sense of balance.
# This is a brush, not a hammer
What is the relationship between the hip joint and the barbell when the movements such as high flip and high grab are exerted? 2. Not a picture? 3。 Take the barbell vertically to the required position like a brush, instead of keeping the barbell away from the body like a hammer.
# Stretch before bending
When you are doing high throw or high grab, you are in the transition stage from the second pull to the third pull of the barbell. You should stretch first, and then do the rapid bending of hips, knees and ankles. You can also understand it as "grow taller first, then get shorter"
# A beautiful flip
Figure? 1 preparation posture: the center of gravity is in the front foot.
Figure? 2 with bell: hips and shoulders at the same time.
Figure? 3 hard: hard point in pubic symphysis.
Figure? Exhibition 4: Hip, knee and ankle stretch for three times.
Figure? 5 body pull-down: elbow quickly outward, hip flexion and knee flexion.
Figure? 6 support clock
Figure? 7 Standing support
# Direct drive triangle
When squatting, there is often a problem, that is, figure? In 2, the ass gets up first, then the shoulders. There is a "good morning wind" that is friendly to yourself in a small weight. When it is heavy, it will make your lumbar spine bear great shear force. This is partly because your torso is unstable. Part of the reason is that there is no map? The "triangle" in 3, the shoulder locking backwards and the neutral position of the head and neck form a three-dimensional triangle. Adjust these two parts, and your squat will definitely improve.
# 10 second squat diagnosis and treatment
You need to know what every part of your squat feels like. You only need to complete a 10 second freehand squat, which is a very light load, but extremely difficult. What you need in this 10 second is divided into the following ten stages. Feel the strength of muscles and the position of the center of gravity every second. This is a very effective exercise. ? Your shoulders and ankles are always in a vertical line during the process.
# Demon recommendation
Figure? 1 Dumbbells are placed on the ground, and the chest touches the ground between the dumbbells.
Figure? From dumbbell push-ups to vault sumo posture, the knees and arms are fully extended and the body is above the dumbbell.
Figure? 3 Pull up the dumbbell and make a preparation posture of "dumbbell swing".
Figure? 4 Stretch your hips, straighten your arms, and let the dumbbell swing upward.
Figure 5 Dumbbells? Supported directly above the head, shoulders, hips and ankles are in a straight line. Tighten the back and hips to keep the trunk stable.
# Elbow up and back
We shouldn't straighten our arms and lift the barbell over our heads when we do the third pull of high grab or high throw. Our elbows need to be raised and returned so that the barbell can be as close to the shoulder as possible.
# A martini glass is not a wine glass
When squatting over your head, your body needs to be as straight as a martini glass. Not twisted like a red wine glass. The elbow is locked, allowing the muscles around the scapula to bear the weight.