The
propulsion exercises They are a very popular compound workout that is part of the CrossFit training program. Martial artists and athletes also practice it and consist of a combination of
front squat and military press. Indeed, it is an advanced exercise that requires a good physical condition.
It is a full body exercise that is very useful in daily life. Helps improve the
coordinationthe
muscle endurance and the
balance. Helps build upper and lower body strength by working the quads, glutes, and shoulders. They can also help you
develop a strong core and it’s a top-notch cardio workout.
It is important to know
proper techniques when performing propulsion exercises. You can start using just one bar. add
weight gradually as your strength increases, you become more comfortable with the movement and confident that you are using proper technique. This is important for
avoid injury and get the most benefits.
How to do propulsion exercises
All your movements must be
soft,
constants and
controlled. It should not be divided into short or isolated movements. Do at least 10 impulses. To start, use a
overhead grip to hold a barbell and stand tall with your feet shoulder-width apart. Your hands should also be shoulder width apart.
carry the
shoulders back and down while keeping your spine aligned. make a slight
bending at the knees. Your feet should be under the bar. Slowly take the
barbell to clavicle or above the shoulders. Place the
elbows under or looking forward.
Woman doing CrossFit/PEXELS
Involve your
core and expand your chest as you slowly lower your body to a standing position.
deep squat. Drop your buttocks lower than parallel to the ground if you are flexible enough, as if you were
sitting. Engage your core and slightly rotate your knees for stability.
Next,
press the heels and the outer part of the feet against the floor and lift the elbows as you return to your feet with all your power. When your hips are nearly in line to stand straight,
contract the glutespress the heels into the floor and extend the
overhead bar.
Stretch your arms and extend your
head forward so that your ears are in front of your biceps. Go back to
align head with arms. Slowly lower the bar to clavicle level and repeat the movement. You can also do propulsion exercises using
dumbbells to improve your balance.
Benefits of propulsive exercises
you are before a
compound exercise, since it uses more than one joint and combines the front squat and the military press. requires that
raise your heart rate, thus improving your performance and cardiovascular condition. It also helps
boost you
metabolism and
increase resistance and
muscular strength.
Woman lifting weight/PEXELS
It’s about a
demanding physical work that will allow you to improve intermuscular coordination, movement efficiency and flexibility. propulsion exercises
work the whole body and muscles used include glutes, quads, hamstrings, core, back muscles, triceps, and back.
You can choose
work with a coach when you are learning to do this exercise because it is not easy to develop the proper technique. Remember
listen to your body. Control your pace and rest when necessary. Increase the weight gradually to avoid injury.
Challenge your limits, but always with knowledge.
