BACK

Question 1

DEADLIFT

Answer 1

Position Set-up
* SET Position
* Slight bend in the knees (20 degrees)
* Chest lifted, abs braced
* Chin tucked in
Execution Set-up
* Tip forward from the hips, keeping the chest lifted
* Barbell to knees
* Chin tucked - eyes foward, 6 1/2 feet (2 meters) in front

Question 2

DEADROW

Answer 2

Position Set-up
* SET Position
* Slight bend in the knees
* Chest lifted, abs braced
Execution Set-up
* Tip forward form the hips, keeping the chest lifted
* Chin tucked in
* Bar to the knees
* Bar into the belly button
* Squeeze between the shoulder blades
* Bar to the knees, belly, knees, and stand
* Elbows stay close to the body

Italics annotate cues derived from Track-specifc notes

Question 3

CLEAN & PRESS

Answer 3

Position Set-up
* SET POSITION
* Chest up, abs braced
* Knees bent
Execution Set-up
* Bar close to the 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 above the head
* Elbows slightly foward
* Catch bar high on collarbones
* Brace abs on the Squat
* Hips down and back

Italics annotate cues derived from Track-specifc notes

Question 4

SPLIT PLATE ROW

Answer 4

Position Set-up
* SET Position
* Plates in each hand
* Brace abs
* Lift chest
* Back long and straight
* Hips and shoulders square to front to avoid rotation
Execution Set-up
* Hinge forward from hips
* Row plates to knee and lower ribs
* Squeeze shoulder blades together (into spine)
* Eye gaze 2 meters ahead

Italics annotate cues derived from Track-specifc notes