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Split weight training, also known as split routine, or split workout routine, is a type of exercise workout routine. It is a workout regimen where different muscle groups are targeted on separate days, rather than exercising the entire body in a single session.
Incline Dumbbell press – 100 kg (220 lb) Dumbbells per hand x 7 reps, [178] 6 reps, [179] 5 reps, [180] and 4 reps (both low incline (twice) [181] [182] and high incline [183] positions), and 80 kg (176 lb) Dumbbells per hand x 12 reps [184] (all lifts were after picking up the Dumbbells from floor one handed and positioning them himself)
The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps.
The lift is set up by taking either a barbell, a pair of dumbbells or kettlebells, and holding them at shoulder level. The weight is then pressed overhead. [3] While the exercise can be performed standing or seated, standing recruits more muscles as more balancing is required in order to support the lift. [4]
Shown to the right is a "spinlock" dumbbell, whose ends are threaded to accept large nuts as collars. Alternatively, a dumbbell may have smooth ends with plates being secured by a sprung collar. Plate-loaded (adjustable) dumbbells (a.k.a. loadable dumbbells) Spin-lock; Spring collar clips; Compression ring collar; Ironmaster quick-lock
President's Cup Grozny, Russia [35] Total 437 kg Ilya Ilyin Kazakhstan: 12 December 2015 President's Cup Grozny, Russia [35] +105 kg Snatch 220 kg Lasha Talakhadze Georgia: 5 December 2017 World Championships: Anaheim, United States [34] Clean & Jerk 263 kg Hossein Rezazadeh Iran: 25 August 2004 Olympic Games: Piraeus, Greece: Total 477 kg ...
A split snatch being performed. Split snatch was the common form of snatch before squat snatch was popularized by lifters such as Pete George and Dave Sheppard. [3] [4] In the split snatch, the lifter lifts the bar as high as possible and pulls themselves under the bar similar to the squat snatch but in the split snatch the lifter "splits" their legs, placing one foot in front of them and one ...
On the other hand, if the lifter has difficulty locking out, rack pulls are performed to strengthen the upper back, posterior deltoids, and trapezius. [7] Chains and resistance bands can also be attached to either end of the barbell in order to increase or decrease resistance at different phases of the lift, for a 'variable resistance deadlift'.