Reasons for activities

Squat-  The squat is an explosive exersice just like the clean and jerk is.  During the clean and jerk, you start in a squated position and end in a squated position.  The squat will help with the explosive movement of getting the bar up and across the chest.  The stronger your legs become the more explosive force you will have behind to lift more weight thus making your stronger with the clean and jerk.

Shoulder press- The shoulder press is a weight resistance exercise mostly using the deltiod.  In the 3rd phase of the movement your are required to use a press than reset to a starting position.  As you gt stronger with the shoulder press the easier it will be to lift.  The shoulder press is an exact movement being used in the clean and jerk making it mandatory that you do shoulder press if your looking to become stronger in the clean and jerk.

Shrug-  The shrug is a weight resistance exercise designed to build up the upper fibers of the trapeziod.  In the 1st phase of the clean and jerk you are required to shrug the weight up first and snatch.  Your traps are a key part to keep good form in the movement.  The stronger you become with the shrug the better your form will become because you will realy less on your arms to swing the weight up.  If you are to have improper form while doing the movment there could be serious injuries that can occur.  It is important that you have proper form and have stronger trapeziods are key to keeping good form.

Squat phase 1

Eccentric contraction of the thighs through your knees with the bar on your back until your hips come than parallel.

Squat Recovery

Squat down until your thighs are parallel with the floor, then slowly raise your body back up pushing through your heels. Do not lock the knees out when you stand up, then repeat the movement

Squat loading

Setup for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use. Stand under the bar with your feet at extended to shoulder width apart. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck.

shoulder press loading

Before performing this weight resistance movement you should be properly warmed up.  Sit on a bench with back support in a squat rack. Position a dumbbell at a height that is just at your head. Grab the barbell with a pronated grip (palms facing forward).

Shoulder Press phase 1

Once warmed up and ready to life after loading phase concentrically contract your shoulders creating upward rotation in your shoulder girdle.  Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. .

Shoulder press recovery

After Horizontally abducting your arms concentrically, you are going to horizontally adduct your arms hoizontally eccentrically resulting in downward rotation of the shoulder girdle.

Shrug phase 1 Loading

An exercise that can hep the clean and jerk is a weight resistance exercise called the shrug.  Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip with your shoulder girdles being depressed (palms facing the thighs).

Shrug phase 2

  Elevate your shoulders up as far as you can go as you breathe out and hold the contraction for a second

Shrug phase 3 recovery

1. Slowly return to the starting position as you breathe in.
2. Repeat for the recommended amount of repetitions
3. You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear

Video of Clean and Press

Starting position

Starting position-  You want to have your knees bent slightly with the bar hanging from around knee level.
Shoulder Girdle- Scapulothoracis retraction (adduction) by trapezius middle and lower fibers, the Rhombiods.  Depression by the lower Trapezius, pectoralis minor and Subclavious.
Shoulder Joint- Ecentrically contracting your shoulder extensors by the posterior fibers of the deltoid, lower fibers of the Pectoralis Major, Latissimus Dorsi, Teres Major.
The Elbow and Radioulnar joint-  The elbow is stabilizing while the radioulnar joints are rotating 180 degrees from anatmical position by the pronator teres muscle.
Hip Joint- Is isometrically contracting by the Iliopsoas, rectus femoris, sartorius, pectineus, gracilis, semitendinosus, semimembranosus, biceps femoris, gluteus maximus, medias.
Knee joint- Is being isometrically contracted by the vastus lateralis, vastus medias and vastus intermedialis.

Phase 1

Phase 1- From starting position shrug the weight up while exploding the weight up with your legs and arms.
Shoulder Girdle- Scapulothoracis Upward Rotation by the middle fibers and lower fibers of the trapezius the Rhomboid and the Serratus anterior.  Elevation by the upper and middle fibers of the trapezius the levator scapulae and the Rhomboids.
Shoulder joint- Abduction of the Glenohumeral joint Concentrically by the Posterior Fibers and Middle Fibers of the Deltiod, Pectoralis Major.  Flextion by the Anterior Fibers of the deltiod, Pectoralis Major and coracobrachialis.
Elbow and radioulnar joint- Elbow flextion concentrically by the biceps brachii, brachialis and brachioradialis while the triceps extension eccentircally by the triceps brachii.
Hip joint- Hip is being flexed eccentrically by the semimembranosus, semitendinosus and biceps femoris and concentrically contracting by the rectus femoris, sartorius, pectineus and Iliopsoas.
Knee Joint-  Knee is concentrically contracting by the Vastus lateralis, vastus medias and vastus intermedius.

Phase 2

Phase 2- From phase 1 lift the weight up by shrugging and flipping your wrists up.  If in the right position, elbows should be facing the floor with wrists flipped back level and weight almost resting on your upper chest.
Shoulder Girdle- Scapulothoracis downward rotation by the Rhomboids and Pectoralis minor.  Protraction (abduction) by the Serratus anterior the Pectoralis minor the Subclavious.
Shoulder joint- Contracting Isometrically by the Flexors by the Anterior Fibers of the Deltiod, Pectoralis Major and Coracobrachialis.
Elbow and radioulnar joint- Elbow flexors are isometrically contracting.
Hip Joint- Isometric Contraction of the Iliopsoas, rectus femoris, sartorius, pectineus, Gracilis, semitendinosus, semimembranosus, biceps femoris, glutues maximus, tensor fasciae latae and gluteus minimus.
Knee Joint- Isometrically contracting Vastus lateralis, vastus medius and vastus intermedius.

Phase 3

Phase 3- From phase 2 lift the bar up as if your were doing a two are shoulder press but in an explosive manner.
Shoulder Girdle- Scapulothoracis Upward rotation by the middle and lower fibers of the trapezius the Serratus anterior.  Elevation by the upper and middle fibers of the trapezius the Levator scapulae and the Rhomboids.
Shoulder joint- Abduction of Glenohumoral joint concentrically by the Middle and Posterior Fibers of the Deltiod and Upper Fibers of the Pactoralis Major.  Abduction by the Anterior, posterior and middle fibers of the Deltiod, Pectoralis Major.
elbow and radioulnar joint- The elbow is extending eccentrically by the elbow flexors (biceps brachii, brachialis and brachioradialis) and concentrically by the Triceps brachii.
Hip Joint-Stabilizing
Knee Joint-Stabilizing

Recovery 1

Recovery 1-  From phase 3 bring bar slowly down until reaching chest area if performed right you should be in the same position as phase 2.
Shoulder Girdle- Scapulothoracis downward rotation by the Rhomboids and Pectoralis minor.  Protraction (abduction) by the Serratus anterior the Pectoralis minor the Subclavious.
Shoulder joint-Extensors Ecentrically contract by the posterior fibers deltiod, lattissimus dorsi, teres major and lower fibers pactoralis major. Adduction by the Upper Fibers and Lower fibers of the Pactoralis Major Lattissimus Dorsi and Teres Major.
elbow and radioulnar joint-  Elbow is contracting eccentrically by the triceps brachii, biceps brachii, brachioradialis and Brachialis. The radioulnar joint is contracting isometrically.
Hip Joint-Stabilizing
Knee Joint- Stabilizing

Recovery 2

Recovery 2- From recovery 1 flip wrists and bar down back to starting position and than repeat.
Shoulder Girdle- Scapulothoracis retraction (adduction) by trapezius middle and lower fibers, the Rhombiods.  Depression by the lower Trapezius, pectoralis minor and Subclavious
Shoulder Joint- Extension by the extensors by the lattismus dorsi, lower fibers pactoralis major and teres major.
elbow and radioulnar joint- Radioulnar joint is contracting isometrically.  The elbow is eccentrically contracting by the biceps brachii, brachioradialis and brachialis.  Elbow is concentrically contracting by the triceps brachii.
Hip Joint- Posterior tilt of the torso.  Concentric contraction of the Biceps femoris, Semimembranosus, semitendinosus.  Eccentric contraction of the Gracilis, rectuc femoris, satorius, gluteus maximus and gluteus minimus.
Knee Joint- Eccentric contraction of the Vastus lateralis, Vastus medias, Vastus intermedius.