Foundational Movements POP Flashcards
What is the set-up position for the air squat?
- Shoulder-width stance
- Full extension of hips and knees
What is the set-up position for the front squat?
- Hands outside shoulders
- Loose fingertip grip on the bar
- Elbows high (upper arms parallel to ground)
Also as air squat –
* Shoulder-width stance
* Full extension of hips and knees
What is the set-up position for the overhead squat?
- Wide grip on the bar
- Shoulders push up into the bar
- Armpits face forward
Also as air squat –
* Shoulder-width stance
* Full extension of hips and knees
What is the set-up position for the shoulder press?
- Hands outside shoulders
- Full grip on bar
- Elbows just in front of bar
- Hip width stance
- Full extension of hips and knees
What is the set-up position for the push press?
Same as shoulder press –
* Hands outside shoulders
* Full grip on bar
* Elbows just in front of bar
* Hip width stance
* Full extension of hips and knees
What is the set-up position for the push jerk?
Same as shoulder press –
* Hands outside shoulders
* Full grip on bar
* Elbows just in front of bar
* Hip width stance
* Full extension of hips and knees
What is the set-up position for the deadlift?
- Hip to shoulder-width stance
- Hands just outside hips
- Full grip on bar
- Shoulders over or slightly in front of bar
- Bar in contact with shin
- Arms straight
- Eyes on horizon
What is the set-up position for the sumo deadlift high pull?
- Slightly wider than shoulder-width stance
- Knees in line with toes
- Hands inside the legs
- Full grip on bar
- Shoulders over or slightly in front of bar
- Eyes on horizon
- Arms straight
- Bar in contact with shin
What is the set-up position for the medicine ball clean?
- Shoulder width stance
- Knees in line with toes
- Ball between feet
- Palms on ball
- Shoulders over ball
- Eyes on horizon
- Arms straight
Describe the execution of the air squat?
- Hips descend back and down
- Weight in midfoot (heels down)
- Knees in line with toes
- Lumbar curve maintained
- Hip descend lower than knees
Describe the execution of the front squat?
- Maintain front rack position
- Bar moves over middle of foot (frontal plane)
Also as air squat –
* Hips descend back and down
* Weight in midfoot (heels down)
* Knees in line with toes
* Lumbar curve maintained
* Hip descend lower than knees
Describe the execution of the overhead squat?
- Maintain overhead position
- Bar moves over middle of foot (frontal plane)
Also as air squat –
* Hips descend back and down
* Weight in midfoot (heels down)
* Knees in line with toes
* Lumbar curve maintained
* Hip descend lower than knees
Describe the execution of the shoulder press?
- Chin moves back
- Bar moves over middle of foot (frontal plane)
- Lumbar curve maintained
- Shoulders press up into bar (active shoulder)
- Knees and hips remain extended
- Heels down
Describe the execution of the push press?
- Bar rests on torso
- Torso remains vertical as knees and hips flex in the dip
- Fast turnaround from down to up
- Hips and knees extend, then arms press
- Heels remain down until hips and knees extend
- Bar moves over the middle of the foot (frontal plane)
- Complete at full hip, knee, and arm extension
Describe the execution of the push jerk?
- Bar rests on torso
- Torso remains vertical as knees and hips flex in the dip
- Hips and knees extend rapidly, then arms press to drive under the bar
- Heels stay down until 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
Describe the execution of the deadlift?
- Lumbar curve maintained
- Hips and shoulders rise at the same rate until bar clears knee
- Hips then extend
- Bar moves over middle of foot
- Heels down
- Complete at full hip and knee extension
Describe the execution of the sumo deadlift high pull?
- Lumbar curve maintained
- Hips and shoulders rise at the same rate until bar clears knee
- Hips the extend rapidly
- Heels stay down until hips and legs extend
- Shoulders shrug, then arms pull
- Elbows move high and outside
- Bar moves over middle of foot
- Complete at full hip and knee extension with bar pulled under the chin
Describe the execution of the medicine ball clean?
- Lumbar curve maintained
- Hips extend rapidly
- Shoulders then shrug
- Heels down until hips and knees extend
- Arms then pull under to the bottom of a squat
- Ball stays close to the body
- Complete at full hip and knee extension with ball in the rack position
What are 6 common faults for the air squat?
- Loss of lumbar curve in flexion
- Weight 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
What are 2 common faults for the front squat?
- Improper rack position (bar not in contact with torso)
- Elbows dropping during the squat (bar moves away from frontal plane)
Also as air squat –
* Loss of lumbar curve in flexion
* Weight 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
What are 2 common faults for the overhead squat?
- Inactive overhead position (shoulders inactive, elbows bent)
- Bar moves forward of the frontal plane
Also as air squat –
* Loss of lumbar curve in flexion
* Weight 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
What are 4 common faults for the shoulder press?
- 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 shoulders are not active at finish
What are 4 common faults for the push press?
- Forward inclination of the chest * Muted hip
- Arms press before the hip extends
- Pausing at the bottom of the dip
Also as shoulder press –
* 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 shoulders are not active at finish
What are 4 common faults for the push jerk?
- 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
Also as shoulder press & push press –
* 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 shoulders are not active at finish
* Forward inclination of the chest * Muted hip
* Arms press before the hip extends
* Pausing at the bottom of the dip
