Day 3 Lift Descriptions Flashcards
Deadlift: Bar Path.
Vertical line over your mid-foot when looking from the side
Deadlift: Barbell.
On the floor, over your midfoot, at the start of each rep
Deadlift: Stance.
Heels hip-width apart, narrower than on the Squat
Deadlift: Feet.
Whole foot flat on the floor, toes turned out about 15°
Deadlift: Grip Width.
Narrow, hands about shoulder-width apart
Deadlift: Grip.
Thumbs around bar, bar close to fingers, both palms facing you
Deadlift: Arms.
Vertical when looking from the front, slightly incline from the side
Deadlift: Elbows.
Locked before and during the pull, until lockout. Never bent.
Deadlift: Chest.
Up to avoid back rounding, do NOT squeeze your shoulder-blades
Deadlift: Lower Back.
Neutral – the normal inward curve. No rounding or excess arch
Deadlift: Shoulders.
In front of the bar from the side view, relax your shoulders and traps
Deadlift: Shoulder Blades.
Over your mid-foot when looking from the side, don’t squeeze them!
Deadlift: Head.
Inline with the rest of your spine, don’t look up, don’t look at your feet either
Deadlift: Hips.
Setup looks like a half Squat, hips higher than parallel. Don’t Squat your Deadlifts
Deadlift: Setup.
Bar over midfoot, shoulder-blades over bar, straight line from head to lower back
Deadlift: Breathing.
Take a big breath at the bottom, hold it at the top, exhale at the bottom, repeat
Deadlift: Way Up.
Don’t jerk the bar off the floor, pull slowly while dragging the bar over your legs
Deadlift: Way Down.
Hips back first, bend your legs mostly once the bar reaches your knees
Deadlift: Between Reps.
Don’t bounce, rest a second, lift your chest, breathe, pull again
Deadlift: Traps.
Let them hang, relaxed. Don’t shrug or roll your shoulders at the top
Deadlift: Knees.
Push them to the sides on the way up, lock them at the top
Deadlift: Shins.
Touch the bar with your shins during your Deadlift setup
Deadlift: Lockout.
Lock your hips and knees. Don’t lean back at the top
Barbell Row: Bar Path.
Vertical line from your midfoot to your lower chest
Barbell Row: Barbell.
On the floor, over your midfoot, at the start of each rep
Barbell Row: Stance.
Medium, wider than on Deadlifts but narrower than on Squats
Barbell Row: Feet.
Whole foot flat on the floor, turn your toes about 30° out to the side
Barbell Row: Knees.
Unlocked, back and pushed out to the side so the bar can’t hit them
Barbell Row: Grip.
Full grip. Both palms face you. Bar rests low in your hands. Squeeze the bar
Barbell Row: Grip Width.
Medium, narrower than on the Bench Press, wider than on Deadlifts
Barbell Row: Wrists.
Keep them straight to avoid wrist pain, use a full grip and squeeze the bar
Barbell Row: Elbows.
Locked elbows at the bottom, pull them to the ceiling and behind your torso
Barbell Row: Chest.
Raise it at the bottom before you pull the weight to avoid lower back rounding
Barbell Row: Shoulders.
In front of the bar at the bottom when viewed from the side, let them hang
Barbell Row: Shoulder Blades.
Over the bar and your midfoot at the bottom, squeeze them at the top
Barbell Row: Head.
Neutral, inline with the rest of your spine. Don’t look up, don’t look at your feet
Barbell Row: Torso.
Horizontal with the floor at the bottom, raise it on the way up but not more than 15°
Barbell Row: Lower Back.
Neutral, natural arch like when you stand. No rounding or excess arch ever
Barbell Row: Hips.
Higher than on the deadlift, not too low or the bar will hit your knees and shins
Barbell Row: Setup.
Bar over midfoot, shoulder-blades over bar, hips high, bent knees, back neutral
Barbell Row: Breathing.
Take a big breath at the bottom, hold it at the top, exhale/inhale at bottom
Barbell Row: Way Up.
Pull your elbows to the ceiling, keep your knees back, raise your torso 15° max
Barbell Row: Top.
Bar against lower chest, elbows behind torso, torso slightly above horizontal
Barbell Row: Between Reps.
Bar on the floor, don’t bounce, rest a second, get tight, pull again
Barbell Row: Way Down.
Lower the bar fast but under control, keep your knees back
Close Grip Lat Pulldown: Grip.
Attach a neutral grip to the pulldown station.
Close Grip Lat Pulldown: Seat.
Thigh pads should press firmly, but not painfully, against your legs.
Close Grip Lat Pulldown: Torso.
Sit up straight with chest out, slight arch in back.
Close Grip Lat Pulldown: Shoulder Blades.
Shoulder blades should be tucked down and squeezed together.
Close Grip Lat Pulldown: Lower.
Pull handle to chest. Once it touches chest, reverse movement.
Weighted Decline Sit-Ups: Angle.
Start with the lowest decline.
Weighted Decline Sit-Ups: Back.
Keep back straight.
Weighted Decline Sit-Ups: Weight.
Choose a plate and put it on your chest.
