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