Photos and video with hashtag #clean

#clean

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- 6 Position Isometric Pulls with Tempo Descent . Heres a variation on the equipment setup for this exercise. Check out the video on @crossfit_weightlifting for a more in depth explanation from Coach B, himself! . A few weeks ago, we showed you a simple drill that you can do with a PVC pipe to train positional awareness and strength. Here’s a great way to step that up a notch. . Important: It’s easy to overdo these. You won’t feel the effects of this exercise as you’re doing it. But if you overdo it, you CAN really fry your CNS and have trouble recovering later. So make sure you only do one rep at each position. Six reps total. We will show you two of the six positions each week so you can ramp up slowly. . Also, make sure that you only use as much weight as you can to maintain GOOD POSITION. Start with a light weight at first. As you’ll see, even with a light weight, this movement can be very challenging. As you get better at these, you can start loading up the bar heavier. . Here’s an overview of the six positions: 1. one inch off the ground 2. one inch below the knee 3. one inch above the knee 4. midthigh 5. “Down” position 6. “Finish” position . To set up, you’ll need a power rack with adjustable pins. We recommend the Rogue RML-390C Power Rack. Click on our profile bio for a link. For each rep, set the pins to block the upward travel of the bar at each of the positions mentioned above. . To execute, address the bar as normal, lift the bar as you would in a regular lift and pull hard against the rack pins. Do a 3 second tempo up to the pins, pull hard against the pins for up to 10 seconds, then lower slowly to the floor hitting all the positions on the way down on a 3-6 second tempo (the higher positions will take longer to get back to the ground). . Again, we emphasize only doing ONE REP per position. This is very taxing in your central nervous system. Also, start with a light bar. As you become more advanced, you can add more weight but only as heavy as you can to maintain good positions throughout the range of motion. . Use straps if you like. Enjoy and post questions in the comments! . @mikeburgener @beauburgener @rayregno
- 6 Position Isometric Pulls with Tempo Descent . Heres a variation on the equipment setup for this exercise. Check out the video on @crossfit_weightlifting for a more in depth explanation from Coach B, himself! . A few weeks ago, we showed you a simple drill that you can do with a PVC pipe to train positional awareness and strength. Here’s a great way to step that up a notch. . Important: It’s easy to overdo these. You won’t feel the effects of this exercise as you’re doing it. But if you overdo it, you CAN really fry your CNS and have trouble recovering later. So make sure you only do one rep at each position. Six reps total. We will show you two of the six positions each week so you can ramp up slowly. . Also, make sure that you only use as much weight as you can to maintain GOOD POSITION. Start with a light weight at first. As you’ll see, even with a light weight, this movement can be very challenging. As you get better at these, you can start loading up the bar heavier. . Here’s an overview of the six positions: 1. one inch off the ground 2. one inch below the knee 3. one inch above the knee 4. midthigh 5. “Down” position 6. “Finish” position . To set up, you’ll need a power rack with adjustable pins. We recommend the Rogue RML-390C Power Rack. Click on our profile bio for a link. For each rep, set the pins to block the upward travel of the bar at each of the positions mentioned above. . To execute, address the bar as normal, lift the bar as you would in a regular lift and pull hard against the rack pins. Do a 3 second tempo up to the pins, pull hard against the pins for up to 10 seconds, then lower slowly to the floor hitting all the positions on the way down on a 3-6 second tempo (the higher positions will take longer to get back to the ground). . Again, we emphasize only doing ONE REP per position. This is very taxing in your central nervous system. Also, start with a light bar. As you become more advanced, you can add more weight but only as heavy as you can to maintain good positions throughout the range of motion. . Use straps if you like. Enjoy and post questions in the comments! . @mikeburgener @beauburgener @rayregno
- 6 Position Isometric Pulls with Tempo Descent . Heres a variation on the equipment setup for this exercise. Check out the video on @crossfit_weightlifting for a more in depth explanation from Coach B, himself! . A few weeks ago, we showed you a simple drill that you can do with a PVC pipe to train positional awareness and strength. Here’s a great way to step that up a notch. . Important: It’s easy to overdo these. You won’t feel the effects of this exercise as you’re doing it. But if you overdo it, you CAN really fry your CNS and have trouble recovering later. So make sure you only do one rep at each position. Six reps total. We will show you two of the six positions each week so you can ramp up slowly. . Also, make sure that you only use as much weight as you can to maintain GOOD POSITION. Start with a light weight at first. As you’ll see, even with a light weight, this movement can be very challenging. As you get better at these, you can start loading up the bar heavier. . Here’s an overview of the six positions: 1. one inch off the ground 2. one inch below the knee 3. one inch above the knee 4. midthigh 5. “Down” position 6. “Finish” position . To set up, you’ll need a power rack with adjustable pins. We recommend the Rogue RML-390C Power Rack. Click on our profile bio for a link. For each rep, set the pins to block the upward travel of the bar at each of the positions mentioned above. . To execute, address the bar as normal, lift the bar as you would in a regular lift and pull hard against the rack pins. Do a 3 second tempo up to the pins, pull hard against the pins for up to 10 seconds, then lower slowly to the floor hitting all the positions on the way down on a 3-6 second tempo (the higher positions will take longer to get back to the ground). . Again, we emphasize only doing ONE REP per position. This is very taxing in your central nervous system. Also, start with a light bar. As you become more advanced, you can add more weight but only as heavy as you can to maintain good positions throughout the range of motion. . Use straps if you like. Enjoy and post questions in the comments! . @mikeburgener @beauburgener @rayregno

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