These Ladies Lift

Don't be afraid to start something new, or to pick up where you left off. You may surprise yourself with how amazing you are. Start swimming! 🤩🏊

The power sn**ch involves lifting a barbell from the ground to an overhead position in one smooth, explosive motion. It is a technical and challenging lift that requires good form and strength. Here are two crucial points of performance in the power sn**ch:

1. Proper Setup and Positioning: The initial setup and positioning are essential for a successful power sn**ch. Here are some key aspects to consider:

👉Feet Position: Stand with your feet about hip-width apart or slightly wider. The toes should be pointed slightly outward to help with stability and balance.

👉Grip: Grasp the barbell with a wide grip, usually wider than shoulder-width, using either a hook grip or a standard grip, depending on your preference.

👉Back and Hips: Maintain a flat back and engage your core muscles. Your hips should be lower than your shoulders, and your shoulders should be slightly in front of the barbell.

👉Weight Distribution: Keep your weight balanced on the midfoot, not on your toes or heels, to ensure stability during the lift.

2. Explosive Triple Extension: The power sn**ch is all about generating explosive power through the triple extension of the ankles, knees, and hips. This movement is essential for effectively transferring force from the ground to the barbell:

👉First Pull: As you begin the lift, push your feet into the ground, keeping the barbell close to your body. This will initiate the first pull, where you lift the barbell off the ground with your legs and hips while maintaining a flat back.

👉Second Pull: Once the barbell passes the knee, rapidly extend your hips and knees, driving the barbell vertically. Simultaneously, shrug your shoulders and pull the barbell close to your body with your arms.

👉Triple Extension: The explosive extension of your ankles, knees, and hips should happen in unison. This action generates maximum power and speed, propelling the barbell upwards.

💡Remember, the power sn**ch is a complex movement, and it's important to learn and practice under the guidance of a qualified coach to ensure you use proper form and reduce the risk of injury. first, start with a barbell and focus on form. Add lighter weights to develop your technique before gradually increasing the load as you become more proficient. **ch 🏋️‍♀️

Sometimes it's hard getting the motivation to get to the gym... Quite frankly most people find it to be the hardest part.

Having a friend to workout with can help with that. I'm sure we pretty much all know someone who loves to workout and more times than not they are more than willing to get you motivated and moving towards your goal.

If the problem is you don't have any friends (🤔 If that's the case we may have bigger 🐟 to🍳) join a gym where there's a community of people on the same path you are, who support and encourage each other.

Bonus if you didn't have any friends before you joined...you will have a bunch after you join. 🥰🧑‍🤝‍🧑👭🏃‍♀️🤸🧘

Day 1 of learning the power sn**ch. Lots of drills and breaking down the movements. But even though there was some frustration ...there were also small wins. Always remember not everything can be mastered on the first try.
You are where you are...and that's ok. Consistency and practice will help move you forward.

**ch **ch