The split lifts have a number of potential advantages in a conditioning program : > They introduce variety into training. > They expand your movement and fitness base. > They increase explosiveness. > They provide sport-specific preparation for throwing, jumping, etc.
- Squat down and look straight ahead.
- Your shoulders should be in front of the bar, your hips lower than your shoulders.
- Lift the barbell slowly off the floor by extending your knees and hips at the same time.
- Keep your shoulders in front of the bar and keep your back flat and arms straight.
- Keep the bar close to your body.
- As the bar reaches chest height, drop under it by splitting your feet.
- Both feet should move at the same time.
- The front foot should move forward and should land flat on the ground.
- The front knee and hip should be flexed; the front thigh should be at least parallel to the floor.
- The back foot should move straight back; the ball of
- the back foot should be in contact with the ground and the back leg slightly bent.WOD Annie 50-40-30-20-10 Double Unders Abmats
- Kelley hitting the rope
