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Übung: Seitlicher Ausfallschritt zur Stange Presse

This whole body exercise trains the athlete to transfer strength, force, and power throughout the entire body during a lateral dynamic movement. If you are wanting to improve your power profile you want to incorporate this exercise into your routine.

Haben Sie diese Übungen ausprobiert? Teilen Sie Ihre Trainingserfahrung mit uns.



Primär trainierten Muskelgruppen: Gluteus Maximus and Minimus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Medialis Obliquus) Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Gastrocnemius / Achilles complex, Adductors, Latissimus Dorsi, Serratus Posterior Inferior, Longissimus Thoracis, Iliocostalis Thoracic Spinalis Thoracis, Erector Spinae, Pectoris, Anterior Deltoid, Biceps, Triceps, Obliques, and Abdomen.
Übungstechnik: The athlete begins this exercise by placing the Olympic Bar length ways infront of them. For greater Bar stability, the athlete should place the bar against a wall, so that the Bar does not slide or move during the movement.  The athlete should hold the bar below the weight, and with a neutral grip.

At the start of the exercise, the athlete positions themselves on an angle to the bar, so that, the vertical angles of both the body and the bar reflects a Triangle. Holding the bar with an extended arm, the athlete drops into a lateral lunge position. While moving into the Lunge position the athlete flexes the arm to 90o of Elbow flexion. The timing of the movement should simultaneous, so that once the athlete reaches the Lunge position, the arm is at the same time, flexing to 90o.

From this flexed, and loaded position, the athlete explodes through extension of the hips, knees, ankles and elbow as fast and as powerful as possible.
The athlete must first demonstrate competence in the executing the Lateral Lunge, before integrating the bar press.
Optionen zur Progression der Übung: An athlete can progress this exercise by following traditional methods of progression - increasing weight, reps, sets, decreasing the rest intervals etc.

Übung Progressionen / Varianten:

seitlicher Ausfallschritt (Körpergewicht)
45o diagonaler Ausfallschritt auf dem Gymnastikball
45o diagonaler Ausfallschritt auf den Gymnastik- und BOSU-Bällen
seitlicher Ausfallschritt zur Gewichtsscheiben Presse

 
 

                          
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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
Content Copyright Performance Training Systems 2007
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