[fusion_builder_container admin_label=”” hundred_percent=”no” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”” margin_bottom=”” padding_top=”” padding_right=”0px” padding_bottom=”” padding_left=”0px” admin_toggled=”no”][fusion_builder_row][fusion_builder_column type=”3_5″ layout=”3_5″ spacing=”yes” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”” border_color=”” border_style=”solid” border_position=”all” padding_top=”0px” padding_right=”10px” padding_bottom=”0px” padding_left=”10px” margin_top=”0px” margin_bottom=”0px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_imageframe image_id=”517749″ max_width=”” style_type=”bottomshadow” stylecolor=”#3f3f3f” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align=”none” lightbox=”no” gallery_id=”” lightbox_image=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]https://www.weightlifting-shop.com/wp-content/uploads/2018/04/PushPull.jpg[/fusion_imageframe][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”rgba(54,56,57,0)” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” margin_top=”30px” margin_bottom=”30px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_button link=”https://www.weightlifting-shop.com/en/category/howto/” text_transform=”” title=”” target=”_self” link_attributes=”” alignment=”left” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” color=”custom” button_gradient_top_color=”” button_gradient_bottom_color=”” button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” border_width=”” size=”small” stretch=”no” icon=”” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” border_radius=”0″]Core Training[/fusion_button][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_text]

Athletic training for weightlifter part 3 – Upper body Push and Pull

The principle of this series about athletic training for weightlifter is to keep it simple. Keep in mind that the basics are mostly most effective and you don’t need any special exercises to improve your performance.

Training regularly and focusing on the correct performance will make you achieve your goal the fastest. Just remember yourself to make some additional time for some athletic training besides the regular barbell training. Push and pull is a system known from Bodybuilding or regular fitness training, but for the following athletic exercises, it suits as well. The exercises are divided into the motion sequences push and pull. For weightlifters, the main focus lays on pull exercises, but push exercises will help you to build up strength too.

1. Dips (Push)

Dips are one of the well known classic exercises, performed with bodyweight. They generate a fast increase of strength in the arms. Within weightlifting a strong triceps is very important, giving the load stability overhead. Performing Dips, be aware that the Dip bars are not too wide, the arms should stay close to the body. That is the best way to give your triceps the right stimulation and prevent misload of the shoulders. To find the right wideness of the bars, orientate on the length of your forearm (hands included).The downward movement should be slow and controlled, use the full range of motion, the upward movement should be fast and explosive.

The upper body stays upright! For beginners it is very difficult to perform a high amount of repetitions, therefore it is recommended to start with 4-5 sets with the maximal repetition amount possible. Later it is possible to increase the number of repetitions or add extra weight.

2. Pull Up (Pull)

Often the pull up gets labeled as the opponent of the Dip and is an exercise mainly performed with body weight as well.The lat muscle and the shoulder muscles get strained the most. A strong lat is mainly important for the stabilization of the shoulders and therefore all movements overhead. Training pullups focus on using the strength from the lat and not from your arms. The full body is under tension and so are the legs. So as already explained for the Dip, the downward movement should be performed controlled using the full range of motion. The chin should pass the rack! The amount of repetitions is based on the strength and the skill of the athlete.

Recommended are 4-5 sets with the maximal amount of repetitions.

3. Lateral Raises (Push)

For the lateral raises small plates or dumbells are needed. This exercise trains the delta muscle, which plays an important role stabilizing the load overhead. The weight is taken in one hand held lateral next to the thigh. The weight is now moved to the horizontal position, with almost fully extended arms. The biggest fault is made, when the exercise gets performed too fast and with momentum. If you need momentum to move the weight into the horizontal position, the weight is plain too heavy. This exercise is only effective when performed slow, correct and controlled.

Recommended are 4-5 sets with a high amount of repetitions like 10-15.

4. Bench Pulls (Pull)

Bench pulls are very popular in weightlifters and even bodybuilder and fitness athletes know about their effectiveness. Placed on a bench you pull a weighted barbell off the ground till it touches the bench. The elbows are angled and the back stays straight and stable. You face is pointing downwards and the breast touches the bench at any time. The focus lays on pulling your shoulder blades inwards and together.

This exercise trains the upper back and the lat. The lat is involved in all the pull movements and the stabilization of the shoulder. The load can be picked based on the intention of training. Lightweight and many repetitions, so as heavyweight and less repetitions are possible. Bench pulls are an useful exercise for beginners too, this is an exercise which results fast in success which can be transmitted to weightlifting[/fusion_text][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”rgba(54,56,57,0)” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”10px” padding_right=”0px” padding_bottom=”10px” padding_left=”0px” margin_top=”10px” margin_bottom=”40px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_button link=”https://www.weightlifting-shop.com/en/tag/training-en/” title=”” target=”_self” link_attributes=”” alignment=”left” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” color=”custom” button_gradient_top_color=”rgba(0,0,0,0.37)” button_gradient_bottom_color=”rgba(0,0,0,0.37)” button_gradient_top_color_hover=”rgba(145,145,145,0.44)” button_gradient_bottom_color_hover=”rgba(145,145,145,0.44)” accent_color=”#ffffff” accent_hover_color=”#ffffff” type=”” bevel_color=”” border_width=”” size=”small” stretch=”no” icon=”” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” border_radius=”0″ border_color=”#ffffff” border_hover_color=”#ffffff”]Training[/fusion_button][fusion_button link=”https://www.weightlifting-shop.com/en/tag/athletic/” title=”” target=”_self” link_attributes=”” alignment=”left” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” color=”custom” button_gradient_top_color=”rgba(0,0,0,0.37)” button_gradient_bottom_color=”rgba(0,0,0,0.37)” button_gradient_top_color_hover=”rgba(145,145,145,0.44)” button_gradient_bottom_color_hover=”rgba(145,145,145,0.44)” accent_color=”#ffffff” accent_hover_color=”#ffffff” type=”” bevel_color=”” border_width=”” size=”small” stretch=”no” icon=”” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” border_radius=”0″ border_color=”#ffffff” border_hover_color=”#ffffff”]Athletic[/fusion_button][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_imageframe image_id=”515781″ max_width=”” style_type=”none” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align=”none” lightbox=”no” gallery_id=”” lightbox_image=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]https://www.weightlifting-shop.com/wp-content/uploads/2018/07/20170715-Capture0432_eng.jpg[/fusion_imageframe][fusion_code]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[/fusion_code][/fusion_builder_column][fusion_builder_column type=”2_5″ layout=”2_5″ spacing=”0%” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”rgba(54,56,57,0)” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”” border_color=”” border_style=”solid” border_position=”all” padding_top=”0px” padding_right=”10px” padding_bottom=”0px” padding_left=”10px” margin_top=”10px” margin_bottom=”10px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#363839″ background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”10px” margin_top=”30px” margin_bottom=”0px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”4″ content_align=”left” style_type=”none” sep_color=””]

SHARE THIS

[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_sharing tagline=”” tagline_color=”” backgroundcolor=”” title=”” link=”” description=”” icons_boxed=”yes” icons_boxed_radius=”2px” color_type=”brand” icon_colors=”” box_colors=”” tooltip_placement=”” pinterest_image=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” /][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#363839″ background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”10px” margin_top=”30px” margin_bottom=”20px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”4″ content_align=”left” style_type=”none” sep_color=””]

AVAILABLE FROM US

[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_products_slider picture_size=”auto” cat_slug=”hoodies” number_posts=”1″ carousel_layout=”title_on_rollover” autoplay=”no” columns=”1″ column_spacing=”0″ scroll_items=”” show_nav=”no” mouse_scroll=”no” show_cats=”yes” show_price=”yes” show_buttons=”yes” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” /][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#363839″ background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”10px” margin_top=”0px” margin_bottom=”20px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”4″ content_align=”left” style_type=”none” sep_color=””]

READ NOW PART 2

[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_recent_posts layout=”default” hover_type=”none” columns=”1″ number_posts=”1″ offset=”9″ pull_by=”category” cat_slug=”” exclude_cats=”” tag_slug=”” exclude_tags=”” thumbnail=”yes” title=”yes” meta=”yes” meta_author=”no” meta_categories=”no” meta_date=”yes” meta_comments=”yes” meta_tags=”no” excerpt=”no” excerpt_length=”35″ strip_html=”yes” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#363839″ background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”10px” margin_top=”20px” margin_bottom=”0px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”4″ content_align=”left” style_type=”none” sep_color=””]

ABOUT THE AUTHOR

[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_builder_row_inner][fusion_builder_column_inner type=”1_3″ layout=”1_3″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”10px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_imageframe image_id=”517734″ max_width=”” style_type=”dropshadow” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align=”none” lightbox=”no” gallery_id=”” lightbox_image=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””][/fusion_imageframe][/fusion_builder_column_inner][fusion_builder_column_inner type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_text]

Isa

Crossfit and weightlifting athlete

[/fusion_text][/fusion_builder_column_inner][/fusion_builder_row_inner][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”” margin_bottom=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=””][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#363839″ background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”10px” margin_top=”30px” margin_bottom=”20px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”4″ content_align=”left” style_type=”none” sep_color=””]

MORE BLOG POSTS

[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_recent_posts layout=”default” hover_type=”none” columns=”3″ number_posts=”3″ offset=”1″ pull_by=”category” cat_slug=”” exclude_cats=”” tag_slug=”” exclude_tags=”” thumbnail=”yes” title=”yes” meta=”yes” meta_author=”no” meta_categories=”no” meta_date=”yes” meta_comments=”yes” meta_tags=”no” excerpt=”no” excerpt_length=”35″ strip_html=”yes” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]