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Question 1

WIDE OFFSET DEADLIFT

Answer 1

• Offset Position
• Feet together - heel pivot, toe pivot
• Hinge forward from the hips
• Abs braced and chest lifted
• Bar to top of knees
• Slight bend in the knees
• Chin tucked in
• Eyes forward, 6 1/2 feet (2 meters) in front

Italic text signifies cues sourced from Glossary

Question 2

WIDE OFFSET DEADROW

Answer 2

• Bar to the knees, ribs, knees, and stand
• Brace core and keep chest lifted
• Elbows high and wide
• Squeeze shoulder blades
• Tip forward from the hips, keeping the chest lifted
• Chin tucked in

Italic text signifies cues sourced from Glossary

Question 3

WIDE HIGH PULL

Answer 3

• Bar to lower chest
• Elbows lead
• Bar stays close to body
• Lift heels
• Squeeze glutes
• Driving hips forward and up
• Pull the bar up the body
• Elbows above the bar
• Slight pinch between shoulder blades
• Drop and drive out of the hips
• Lift the heels to initiate the movement
• Abs braced, chest lifted

Italic text signifies cues sourced from Glossary

Question 4

OFFSET DEADLIFT

MID-GRIP

Answer 4

• Offset position
• Find the 80/20 Split again
• Tip forward from the hips, keeping the chest lifted
• Barbell to knees
• Chin tucked in, eyes forward, 6 1/2 feet (2 meters ) in front

Italic text signifies cues sourced from Glossary

Question 5

OFFSET DEADROW

MID-GRIP

Answer 5

• Offset position
• Find the 80/20 Split again
• Tip forward from the hips, keeping the chest lifted
• Chin tucked in
• Bar to the knees
• Bar into the belly button
• Squeeze between the shoulder blades

Italic text signifies cues sourced from Glossary

Question 6

CLEAN & PRESS

Answer 6

• Catch bar high on collarbones
• Brace abs on the Squat
• Keep bar close to body
• Lift to lower chest
• Drop under the bar, bending the knees
• Use the legs to drive the bar up
• Abs braced as you press the bar overhead
• Elbows slightly forward