Coaching the 9 foundational Movements

Question 1

What is the setup for the Air Squat?

Answer 1

Shoulder-Width Stance
Full hip extension at hips and knees

Question 2

What is the Execution of the Air Squat?

Answer 2

Hips descend back and down
Lumbar curve maintained
Knees in line with the toes
Hips descend lower than knees
Heels down
Complete at full hip and knee extension

Question 3

What are the primary Points of Performance for the Air Squat?

Answer 3

Lumbar curve maintained
Weight on heels
Move to a depth below parallel
Initiate with the hips moving back
Knees track in line with toes

Question 4

What are the common faults in the Air Squat?

Answer 4

Loss of lumbar curve in flexion
Wight in, or shifting to, the toes
Not going low enough
Initiating with knees so weight is on the toes
Knees caving inside the feet
Immature squat

Question 5

What is the setup for the Front Squat?

Answer 5

Same as Air Squat plus
Hands just outside the shoulders
Loose, fingertip grip on the bar
Elbows high(upper arms parallel to the ground)

Question 6

What is the execution of the Front Squat?

Answer 6

Same as Air Squat plus
Maintain front rack position
Bar moves over the middle of the foot

Question 7

What are the primary Points of Performance of the Front Squat?

Answer 7

Same as Air Squat plus
Front-rack position maintained
Bar stays close to the frontal plane

Question 8

What are the common faults of the front squat?

Answer 8

Same as air squat plus
Improper rack position(bar not in contact with torso)
Elbows dropping during the squat(bar moves away from frontal plane)

Question 9

What is the setup for the overhead squat?

Answer 9

Same as air squat plus
Wide grip on the bar
Shoulders push up into the bar
Armpits face forward

Question 10

What is the execution of the Overhead Squat?

Answer 10

Same as air squat plus
Maintain overhead position
Bar moves over the middle of the foot

Question 11

What are the primary Points of Performance of the Overhead Squat?

Answer 11

Same as air squat plus
Overhead position maintained
Bar stays close to the frontal plane

Question 12

What are the common faults of the Overhead Squat?

Answer 12

Same as air squat plus
Inactive overhead position
Bar moves forward of the frontal plane

Question 13

What is the setup of the Shoulder Press?

Answer 13

Hip-Width Stance
Full extension at hips and knees
Elbows slightly in front of the bar
Hands just outside the shoulders
Full grip on the bar

Question 14

What is the execution of the Shoulder Press?

Answer 14

Chin moves back
Bar moves over the middle of the foot
Spine neutral and legs extended
Heels down
Shoulders push up into the bar
Complete at full arm extension

Question 15

What are the primary points of performance of the Shoulder Press?

Answer 15

Lumbar curve maintained
Heels down
Bar stays close to the frontal plane
Move through the full range of motion
Demonstrate active shoulders

Question 16

What are the common faults of the Shoulder Press?

Answer 16

Overextending the spine with the ribs sticking out
Bar arcs out around the face
Bar finishes forward of the frontal plane
Elbows are bent or the shoulder are not active at finish

Question 17

What is the setup of the Push Press?

Answer 17

Same as shoulder press

Question 18

What is the execution of the Push Press?

Answer 18

Dip Drive Press
Bar rests on torso
Torso remains vertical as hips and knees flex in the dip
Hips and legs extend, the arms press
Heels remain down until the hips and knees extend
Bar moves over the middle of the foot
Complete at full hip knee and arm extension

Question 19

What are the primary points of performance of the push press?

Answer 19

Same as shoulder press plus
Move the torso in a straight line
extend the hips before the arms press
create a fast turnaround from down to up

Question 20

What are the common faults of the push press?

Answer 20

Same as shoulder press plus
forward inclination of the chest
muted hip
arms press before the hips extend
pausing at the bottom of the dip

Question 21

What is the progression of the Push Press?

Answer 21

With PVC pipe
Dip and hold
Dip-drive, slow
Dip-drive, fast
Push Press

Question 22

What is the setup for the Push Jerk?

Answer 22

Same as the shoulder press

Question 23

What is the execution of the Push Jerk?

Answer 23

Execution( dip, Drive, Press Under, Stand)
Bar rests on torso
Torso remains vertical as hips and knees flex in the dip
Hips and knees extend rapidly then arms press to drive under the bar
Heels stay down until the hips and knees extend
Bar moves over the middle of the foot
Receive the bar in a partial overhead squat
Complete at full hip, knee, and arm extension

Question 24

What are the primary points of performance for the Push Jerk?

Answer 24

Same as shoulder press and push press
Reach full hip extension in the drive
Receive the bar with locked-out arms
Receive the bar in a sound partial squat

Question 25

What are the common faults of the Push jerk?

Answer 25

Same as shoulder press and push press
Lack of full hip extension in the drive
Poor active overhead position when receiving
Landing too wide
Not standing up with the weight before re-racking it

Question 26

What is the progression of the Push Jerk?

Answer 26

PVC
Jump and land with hands at sides
Jump and land with hands at shoulders
jump and extend the arms after the hips open
Push Jerk

Question 27

What is the setup with the deadlift?

Answer 27

Hip to should width stance
Hands just outside the hips with a full grip
Shoulders over or slightly in front of the bar
Bar in contact with the shins
Arms straight
Eyes on horizon

Question 28

What is the execution of the Deadlift?

Answer 28

Lumbar curve maintained
Hips and shoulders rise at the same rate until bar passes the knees
Hips then extend
Bar moves over the middle of the foot
Heels down
Complete at full hip and knee extension

Question 29

What the primary points of performance for the deadlft?

Answer 29

Lumbar curve maintained
Weight on the heels
Bar stays close to the frontal plane and body
Torso angle relatively constant during the initial pull

Question 30

What are the common faults of the deadlift?

Answer 30

Loss of lumbar curve in flexion
Weight in or shifting to the toes
Shoulders behind the bar in the setup
Heps do not move back to the initiate the descent
Bar loses contact with the legs
Hips rise without the chest
Shoulder rise without the hips

Question 31

What is the setup of the Sumo Deadlift High Pull?

Answer 31

Slightly wider than shoulder-width stance
knees in line with toes
Hands inside the legs with full grip
Shoulders over or slight in front of the bar
Bar in contact with the shins
Arms straight
Eyes on the horizon

Question 32

What is the execution of the Sumo deadlift high pull?

Answer 32

Deadlift shrug pull
Lumbar curve maintained
Hips and shoulders rise at the same rate until the bar passes the knees
Hips then extend rapidly
Heels down until hips and legs extend
Shoulders shrug then the arms pull
Elbows move high and outside
Bar moves over the middle of the foot.
Complete at full hip and knee extension with the bar pulled under the chin

Question 33

What are the primary points of performance of the sumo deadlift high pull?

Answer 33

same as deadlift plus
Hips extend before the arms pull
hips extend rapidly

Question 34

What are the common faults of the sumo deadlift high pull?

Answer 34

Same as deadlift plus
Shoulders shrug or arms bend before the hips extend
Elbows pull low and inside
Moving too slowly
Incorrect descent
Shoulders roll forward during the pull

Question 35

What is the progression or the sumo deadlift high pull?

Answer 35

With PVC
Sumo deadlift
Sumo deadlift shrug slow
Sumo deadlift shrug fast
Sumo deadlift high pull

Question 36

What us the setup for the Medicine ball clean?

Answer 36

Shoulder width stance
Ball between the feet with palms on the ball
Knees in line with toes
Shoulders over the ball
Arms straight
Eyes on the horizon

Question 37

What is the execution of the Med ball clean?

Answer 37

Deadlift, Shrug, Pull under, stand
Lumbar curve maintained
Hips extend rapidly
Shoulders then shrug
heels down until the hips and knees extend
Arms then pull under to the bottom of the squat
Ball stays close to the body
Complete at full hip and knee extension with the ball at the rack position

Question 38

What are the primary points of performance of the med ball clean?

Answer 38

Same as deadlift and sumo deadlift high pull plus
Reach full hip extension in the drive
Receive the ball in a sound front squat

Question 39

What are the common faults of the med ball clean?

Answer 39

Same as the deadlift and sumo deadlift high pull
Lack of full hip extension in the drive
Curling the ball
Collapsing the receiving position
Receiving too high
No pull-under
Not standing up before lowering the weight