Qué significa check tiré press? This term is often used in the context of weightlifting and strength training, particularly when referring to the technique of performing a deadlift. In this article, we will delve into the meaning of check tiré press, its importance in weightlifting, and how it can be effectively incorporated into your training routine.
Check tiré press, also known as a check lift or a deadlift, is a fundamental technique in weightlifting that involves picking up a heavy weight from the ground and lifting it to a standing position. The term “check” refers to the act of holding the weight steady and controlling the movement throughout the lift. “Tiré” is a French word that means “to pull,” and “press” refers to the upward movement of the weight. This technique is crucial for developing strength, power, and technique in weightlifting.
The check tiré press is an essential part of the snatch and clean and jerk lifts, which are the two main Olympic weightlifting events. It is also a valuable exercise for individuals looking to improve their overall strength and fitness levels. By mastering the check tiré press, you can enhance your performance in other sports and activities that require explosive power and strength.
To perform a check tiré press correctly, follow these steps:
1. Warm-up: Begin with a light warm-up to prepare your muscles and joints for the lift. This may include light cardio, dynamic stretches, and some light deadlifts with an empty barbell.
2. Set-up: Stand with your feet shoulder-width apart, slightly outside the barbell. Bend at the hips and knees to lower yourself into a squatting position, with your back straight and your head up.
3. Grab the barbell: Place your hands on the barbell, slightly wider than shoulder-width apart. Your grip should be firm but not overly tight.
4. Rack the bar: Push your hips back and lower the barbell to your mid-thighs. This is known as the “racking” position. Your back should remain straight, and your shoulders should be pulled down and back.
5. Engage your core: Tighten your core muscles to stabilize your body and prepare for the lift.
6. Start the lift: Drive through your heels and extend your hips and knees simultaneously to stand up. As you rise, pull the barbell with your arms and shoulders.
7. Finish the lift: Once you are standing, pull your elbows up and over the barbell to finish the lift. Your hips, shoulders, and barbell should all be in line.
8. Lower the barbell: Lower the barbell back to the ground with control, using the same path as when you lifted it.
By focusing on technique and form, you can improve your check tiré press and reap the benefits of increased strength and power. Remember to work with a coach or experienced weightlifter to ensure proper form and technique. As you progress, you can gradually increase the weight to challenge yourself and continue building strength.
