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Find out here everything about Diagonal clean and jerk with dumbbells.
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In this article we are going to show you how to make Diagonal clean and jerk with dumbbells:
Learn Diagonal clean and jerk with dumbbells just in 5 seconds: Video
Summarized explanation
From a squat position with one dumbbell in both hands in a supine grip and near one foot, stretch whole body in diagonal and take dumbbell above your head to the opposite side of the foot
Step by step
1-Standing with flexed legs and feet flat on floor
2-Trunk must be in 45° inclination
3-Hold a DB with both hands and place arms hanging with the DB near one of your feet.
4-Extend body in diagonal taking the DB in front of body and placing it above head on the oposite side of the going out foot
| Must Keep a straight spine and extended arms during the whole movement |
Don´t Place spine passing the vertical when you are up |
Tips Elevation must be quick, but in a controlled manner |
Extended Explanation
In a squat position, thighs parallel to the floor and feet flat on floor. Trunk must be inclined at a 45° angle. Hold a dumbbell in your hands with arms hanging. Place the dumbbell near one of your feet. This is the starting position. Start movement stretching body in diagonal and at the same time take dumbbell in front and above your head with stretched arms to the opposite side of the starting foot, from where it came from. Undo the movement and return to starting position. This is a rep. Repeat the same movement, in the contrary diagonal.
Basic Muscles Explanation
The anterior deltoid covers the frontal part of the shoulder and is the main muscle involved in the frontal raises of the arms. It receives help from the medial deltoid and from the scapula elevator. On the other hand, the quads are involved by helping in the first pull from the lowest position.
Muscles & Joint Actions
In the shoulder flexion, arms move forward and up, this movement takes the arms from close to body to separated from it. In the deltoid region, the scapula moves forward and to the front. As the weight approaches the shoulder line, the anterior deltoids is fully activated.The knee extensors extend the legs giving the starting lift from below.
Sport Uses
This exercise is important for athletes as it developes the frontal and middle part of the shoulder. The twisting mobility of the shoulder articulation is crucial in sports where arms move forward and up, like gymnastic sports, baseball, basketball, volleybal and raquet sports.These movements normally are executed with a complete range of mobility and against a resistance like a ball or similar.
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