Alternating extension and flexion of the legs and arms while standing ► clean + jerk

Topic
Power
Auxiliary means
Pneu, Kampfrucksack
Body part
Whole body
Muscle group
Oberschenkelmuskulatur (vorne), Oberschenkelmuskulatur (hinten), Gesässmuskulatur, Bauchmuskulatur (gerade), Rückenmuskulatur (oben), Rückenmuskulatur (unten), Schultermuskulatur
Organization

Individual work

Duration (mm:ss)
00:00
Topic description

Grab the object lying on the floor (e.g. rucksack) with both hands and lift it above your head, place the object back down in front of your feet and start the exercise again.

Attention:
Keep your back straight, lift the weight from your legs and distribute it over your entire foot.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

Material

1 combat rucksack/weight plate

1-2 PET bottles (1.5 litres)/1 helmet ► Make the exercise easier

1 sandbag/tyre (PUCH) ► Make the exercise more difficult (additional weight)

Pictures
Attachment
QR-Code