Lifting the barbell to the chest is a powerful energy-intensive exercise that came to bodybuilding from weightlifting. Its inclusion in the training program promotes the growth of athlete strength indicators, an active increase in the mass and volume of several muscle groups at once.
The correct execution of the exercise allows you to load several muscle groups as much as possible in a short time, and develop explosive strength.
In other words, if the classic squats with a barbell, deadlift or bench press you already not enough, in order to get the maximum muscle response, try this hard exercise. However, remember that lifting the barbell to the chest is quite traumatic and therefore requires sophisticated performance techniques. Therefore, it is better to begin to master the movement with an empty bar or low weight.
Exercise is contraindicated in case of problems with the spine, shoulder or knee joints, wrist injuries.
Taking a barbell on the chest is a basic exercise. It involves the muscles of almost the entire body. The main load falls on the hips and lower back. Additionally, the press, trapezium, shoulders, forearms, calves and buttocks participate in the movement.
A feature of this movement is precisely the need to quickly and accurately coordinate the work of a large number of muscle groups.
First of all, it is necessary to take the starting position. Taking the barbell to the chest can be performed:
The main one is the lifting of the bar from the floor, and other positions are considered auxiliary. In particular, the jerk from the vis to the chest is designed to train the first phase of movement, and the positions below and above the knees serve to work out acceleration.
Consider the classic version, when the projectile is on the floor:
Stand in front of the bar with your toes under the bar. The feet are placed shoulder width apart. Sit with your back straight and grab the bar with a straight, wide grip. The gaze is directed forward, and in the lower back there is a natural deflection. If the weight of the projectile is large, it is better to use the grip "lock".
The width of the arrangement of the hands should be such that when lifting the barbell on the chest, the arms do not press the bar against the shoulders.
To do this, vigorously bend to the end of the leg and straighten the body. Step on your toes, shoulder up, and turn your hands on. In this case, the pelvis is slightly brought forward, and the upper body is retracted.
As soon as the bar begins to fall, sit down with it, extinguishing its acceleration. Continue the squat to the hips parallel to the floor.
At the end, you can take a starting position by returning the projectile to the platform. Or, lowering the bar to mid-thigh level, immediately proceed to the phase of detonation and repeat the exercise. To do this, you need to quickly remove the elbows from the neck and crouch slightly, unbending arms and lowering the projectile. Calculate your working weight so that you can do 8 clean reps.
The exercise has a number of features that you should always remember:
The inclusion of this exercise in the training program will allow you to develop muscle strength and get a significant increase in muscle mass. The phases of the movement can be worked out separately, and then assemble them in one movement. It is better to start training with a small weight, and after the implementation of the lifts becomes completely controlled, increase the load.