Clean and Press at 95 lbs on Balance Board by Tuan Tran

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Hey all, Drug Free Bodybuilder/ Raw Power lifter Tuan here with another video. Here you will see me do a crazy combination. Doing a clean and jerk with 95 lbs while balanceing on a balance board. Also, I a gearing up for my first competition of the year. The Real World Bodybuilding and Fitness at UofH.

The clean and jerk is one of two olympic weightlifting events (the other being the snatch). It is a highly technical lift that is known as "the king of lifts" because more weight can be lifted above one's head as compared to any other known weightlifting technique.

The clean portion of the lift refers to the lifter explosively pulling the weight from the floor to a racked position across deltoids and clavicles. In early twentieth century weightlifting competitions, a variant movement called the "Continental" (because it was practiced by Germans rather than the British) allowed the lifter to pull the barbell up to his belt, where it could rest. Then with several successive flips, the bar would be moved up the torso until it reached the position for the overhead jerk. The Continental gained a reputation as clumsy, slow, and nonathletic compared to the swift coordinated movement required to lift the bar "clean." Hence, the clean movement was adopted by the early weightlifting federations as the official movement.

The balance board or wobble board is a piece of equipment that has been used for years to train skiers and surfers in the off-season. It's relatively new to the fitness circuit and is now used to make dancers lighter on their feet, in rehabilitation and to make exercise fun for kids at school.

Balance boards come in different shapes, sizes and skill levels. Some only tilt about 10 degrees, which is great for young kids and those who want to get back in to shape. Standard ones tilt about 20 degrees.

Boards look differently. The original type looks like a surf/skate board with a sphere on the bottom. Some are square and pivot in two directions. While others are circular and move around in all directions.

Benefits of the Balance Board

-Training requires core strength. Practicing on the board strengthens your midsection

-Adds a challenge to old exercises. Even a basic, body weight squat is pretty tough!

-Improves balance and co-ordination

-Helps prepare for old age. Training on the board avoids falls resulting in serious injury.

-Prevents sports injuries

Exercises That Can Be Performed on the Balance Board

-Push ups with feet or hands on the board

-Squats

-Side squats

-Lunges

-Bicep curls, overhead extension or shoulder press standing on the board

-Timed on 2 feet or one to improve balance. When you get good at it, try with your eyes closed!

The balance board is great. It's small, affordable and really takes the workout to the next level.

Category:

Howto & Style

Tags:

• Balance
• Board
• Bodybuilding
• Power
• lifting
• Tuan
• Tran
• Clean
• and
• Jerk