Day 3 Lift Descriptions

Question 1

Deadlift: Bar Path.

Answer 1

Vertical line over your mid-foot when looking from the side

Question 2

Deadlift: Barbell.

Answer 2

On the floor, over your midfoot, at the start of each rep

Question 3

Deadlift: Stance.

Answer 3

Heels hip-width apart, narrower than on the Squat

Question 4

Deadlift: Feet.

Answer 4

Whole foot flat on the floor, toes turned out about 15°

Question 5

Deadlift: Grip Width.

Answer 5

Narrow, hands about shoulder-width apart

Question 6

Deadlift: Grip.

Answer 6

Thumbs around bar, bar close to fingers, both palms facing you

Question 7

Deadlift: Arms.

Answer 7

Vertical when looking from the front, slightly incline from the side

Question 8

Deadlift: Elbows.

Answer 8

Locked before and during the pull, until lockout. Never bent.

Question 9

Deadlift: Chest.

Answer 9

Up to avoid back rounding, do NOT squeeze your shoulder-blades

Question 10

Deadlift: Lower Back.

Answer 10

Neutral – the normal inward curve. No rounding or excess arch

Question 11

Deadlift: Shoulders.

Answer 11

In front of the bar from the side view, relax your shoulders and traps

Question 12

Deadlift: Shoulder Blades.

Answer 12

Over your mid-foot when looking from the side, don’t squeeze them!

Question 13

Deadlift: Head.

Answer 13

Inline with the rest of your spine, don’t look up, don’t look at your feet either

Question 14

Deadlift: Hips.

Answer 14

Setup looks like a half Squat, hips higher than parallel. Don’t Squat your Deadlifts

Question 15

Deadlift: Setup.

Answer 15

Bar over midfoot, shoulder-blades over bar, straight line from head to lower back

Question 16

Deadlift: Breathing.

Answer 16

Take a big breath at the bottom, hold it at the top, exhale at the bottom, repeat

Question 17

Deadlift: Way Up.

Answer 17

Don’t jerk the bar off the floor, pull slowly while dragging the bar over your legs

Question 18

Deadlift: Way Down.

Answer 18

Hips back first, bend your legs mostly once the bar reaches your knees

Question 19

Deadlift: Between Reps.

Answer 19

Don’t bounce, rest a second, lift your chest, breathe, pull again

Question 20

Deadlift: Traps.

Answer 20

Let them hang, relaxed. Don’t shrug or roll your shoulders at the top

Question 21

Deadlift: Knees.

Answer 21

Push them to the sides on the way up, lock them at the top

Question 22

Deadlift: Shins.

Answer 22

Touch the bar with your shins during your Deadlift setup

Question 23

Deadlift: Lockout.

Answer 23

Lock your hips and knees. Don’t lean back at the top

Question 24

Barbell Row: Bar Path.

Answer 24

Vertical line from your midfoot to your lower chest

Question 25

Barbell Row: Barbell.

Answer 25

On the floor, over your midfoot, at the start of each rep

Question 26

Barbell Row: Stance.

Answer 26

Medium, wider than on Deadlifts but narrower than on Squats

Question 27

Barbell Row: Feet.

Answer 27

Whole foot flat on the floor, turn your toes about 30° out to the side

Question 28

Barbell Row: Knees.

Answer 28

Unlocked, back and pushed out to the side so the bar can’t hit them

Question 29

Barbell Row: Grip.

Answer 29

Full grip. Both palms face you. Bar rests low in your hands. Squeeze the bar

Question 30

Barbell Row: Grip Width.

Answer 30

Medium, narrower than on the Bench Press, wider than on Deadlifts

Question 31

Barbell Row: Wrists.

Answer 31

Keep them straight to avoid wrist pain, use a full grip and squeeze the bar

Question 32

Barbell Row: Elbows.

Answer 32

Locked elbows at the bottom, pull them to the ceiling and behind your torso

Question 33

Barbell Row: Chest.

Answer 33

Raise it at the bottom before you pull the weight to avoid lower back rounding

Question 34

Barbell Row: Shoulders.

Answer 34

In front of the bar at the bottom when viewed from the side, let them hang

Question 35

Barbell Row: Shoulder Blades.

Answer 35

Over the bar and your midfoot at the bottom, squeeze them at the top

Question 36

Barbell Row: Head.

Answer 36

Neutral, inline with the rest of your spine. Don’t look up, don’t look at your feet

Question 37

Barbell Row: Torso.

Answer 37

Horizontal with the floor at the bottom, raise it on the way up but not more than 15°

Question 38

Barbell Row: Lower Back.

Answer 38

Neutral, natural arch like when you stand. No rounding or excess arch ever

Question 39

Barbell Row: Hips.

Answer 39

Higher than on the deadlift, not too low or the bar will hit your knees and shins

Question 40

Barbell Row: Setup.

Answer 40

Bar over midfoot, shoulder-blades over bar, hips high, bent knees, back neutral

Question 41

Barbell Row: Breathing.

Answer 41

Take a big breath at the bottom, hold it at the top, exhale/inhale at bottom

Question 42

Barbell Row: Way Up.

Answer 42

Pull your elbows to the ceiling, keep your knees back, raise your torso 15° max

Question 43

Barbell Row: Top.

Answer 43

Bar against lower chest, elbows behind torso, torso slightly above horizontal

Question 44

Barbell Row: Between Reps.

Answer 44

Bar on the floor, don’t bounce, rest a second, get tight, pull again

Question 45

Barbell Row: Way Down.

Answer 45

Lower the bar fast but under control, keep your knees back

Question 46

Close Grip Lat Pulldown: Grip.

Answer 46

Attach a neutral grip to the pulldown station.

Question 47

Close Grip Lat Pulldown: Seat.

Answer 47

Thigh pads should press firmly, but not painfully, against your legs.

Question 48

Close Grip Lat Pulldown: Torso.

Answer 48

Sit up straight with chest out, slight arch in back.

Question 49

Close Grip Lat Pulldown: Shoulder Blades.

Answer 49

Shoulder blades should be tucked down and squeezed together.

Question 50

Close Grip Lat Pulldown: Lower.

Answer 50

Pull handle to chest. Once it touches chest, reverse movement.

Question 51

Weighted Decline Sit-Ups: Angle.

Answer 51

Start with the lowest decline.

Question 52

Weighted Decline Sit-Ups: Back.

Answer 52

Keep back straight.

Question 53

Weighted Decline Sit-Ups: Weight.

Answer 53

Choose a plate and put it on your chest.