LIFT: KNEELING OPPOSITES
FOCUS / PURPOSE: STABILITY
AND LOWER BACK
EQUIPMENT: NONE
TECHNIQUE
1. The athlete will begin on all fours.
2. He will extend his right arm forward will the palm of his hand parallel
to the ground. Simultaneously, he will extend his left leg backwards with
the top of his foot being parallel to the ground.
3. He will hold this position for the specified time and then alternate
the arm/leg combination.
COACHING POINTS
1. Be sure to keep the back flat and the entire body from hand to foot
that is lifted off of the ground parallel to the ground.
KNEELING OPPOSITES WORKOUT
1. Base Phase – 3 sets with each set consisting of 2 body positions
(i.e. right arm/left leg extended followed by left arm/right leg extended).
The athlete will hold each position for the specified time.
Week 1: 15 seconds for each position
Week 2: 16 seconds for each position
Week 3: 17 seconds for each position
Week 4: 18 seconds for each position
Click here for video showing how to properly perform the hang clean.
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