Dumbbell Overhead Press
Performance Points
Wrists over elbows.
Squeeze elbows together.
Hips and ribs together.
Watch the video, then spend 5 minutes practicing your Dumbbell Overhead Press with the performance points in mind.Build your weight up to a challenging set of 5 repetitions.Can't Perform this movement? Perform a Lat Pulldown with the same points in mind.
Box Squat
Performance Points
Load the hips first.
Screw knees out.
Chest up, but ribs down.
Watch the video, then spend 5 minutes practicing your Box Squat with the performance points in mind.Perform 5 slow, controlled repetitions.
To make this harder, add weight by holding a kettlebell, or lower the box height.Can't Perform this movement? Make the box height higher to reduce range of motion.
TRX/RING ROW
Performance Points
Open hips, squeeze butt.
Row to your ribs.
Keep Shoulders down.
Watch the video, then spend 5 minutes practicing your TRX Row with the performance points in mind.Perform 5 slow, controlled repetitions.
To make this harder, step under the TRX further, and/or slow the repetitions down.Can't Perform this movement? Step away from the TRX to lighten the load.
KETTLEBELL DEADLIFT
Performance Points
Balance your weight through the mid foot.
Armpits and core tight.
Drive with legs.
Watch the video, then spend 5 minutes practicing your Kettlebell Deadlift with the performance points in mind.Build your weight up to a challenging set of 5 repetitions.Can't Perform this movement? Lighten the load, then place the kettle bell on a weight plate to shorten the range of motion.
How to do the technique masterclass
Watch the videos to understand the three technique performance points of each movement.Then spend 5 minutes practicing each exercise. Perform sets of 5 repetitions with a short rest in-between to recover.Aim to make the exercise more challenging each set by increasing the weight, or changing your position.Finish the 5 minutes with a challenging, but not impossible set of 5 repetitions.
FAQ
To understand more about technique, training and nutrition listen to the Personal Best Podcast each week.
Why should I do this?
If we can get you moving in the right patterns, you will see better results.
You will be able to reach greater ranges of motion, you'll be able to stress your muscles greater, and you'll protect your joints and body from injury.This Masterclass was designed to teach 4 of the most effective movements patterns in the gym. Once you learn all the performance points, you can apply them to more advanced movements as you get stronger and fitter.We don't lie when we say technique is everything. Better results are in the palm of your hands.
What if I can't do an exercise?
Have a look at the suggested adjustments / replacements under each video. If you are still stuck, have a chat to a friendly Jetts team member for assistance.
What do I do afterwards?
Once you have done your Technique Masterclass, it's time to get you on a program!Jetts WOD is designed to systematically change your body. Join thousands of people around the world doing doing Jetts WOD every single day!Don't forget, technique like fitness is a journey, keep trying to perfect your position, stability and control.
