POP AND COMMON ERRORS OF THE 9 FOUNDATIONAL MOVEMENTS Flashcards
WHAT IS THE POP OF AN AIR SQUAT?
- lumbar curve maintained
- weight in heels
-knees track toes
-Depth
-line of action
WHAT ARE THE COMMON FAULTS OF AN AIR SQUAT?
- loss of midline
- weight on toes
-knees caving inside
-not deep enough
-Initiating with knees=on toes
-immature squat
POP OF A FRONT SQUAT?
-Same is air squat p.o.p
-Front rack position
- bar close to frontal plain
COMMON FAULTS OF A FRONT SQUAT?
- loss of midline
- weight on toes
-knees caving inside - not deep enough
-Initiating with knees=on toes
-immature squat
POP OF A OVERHEAD SQUAT?
- Same is air squat p.o.p
-Over head position maintained
-bar close to frontal plain
COMMON FAULTS OF AN OVERHEAD SQUATS?
- same as air squats
- inactive oh position.
- Shoulders are inactive
- bar moves in front of frontal plain
POP OF THE PRESS?
- Midline stabilisation
- heels down
- Bar path
- Full R.O.M
- Active shoulders
COMMON FAULTS OF THE PRESS?
- loss of midline
- bar moves around face
- bar moves in front of frontal plain
- Inactive shoulders at finish
POP OF THE PUSH PRESS?
- Same as press
- Straight torso on dip
- extend hips before press
- Fast between dip and press
COMMON ERRORS IN THE PUSH PRESS?
- Same as press
- forward drop of chest in dip
- muted hip
- arms press early
- pause in dip
POP OF THE PUSH JERK?
- Same as press & push press
- full hip extension in drive
- receive locked out arms
- Receive in sound partial squat position
COMMON ERRORS OF THE PUSH JERK?
- Same as press & push press
- lack hip extension
- inactive shoulders recieving
- landing too wide
- not standing to full extension before re racking
POP OF THE DEADLIFT?
- Maintain Midline
- weight in heels
- bar close to frontal plain
- torso angle stays constant
- active shoulders
COMMON ERRORS IN THE DEADLIFT?
- Loss of midline
- weight shifts to toes
-shoulders behind bar on setup - hips don’t move back to initiate descent
- bar moves away from body
- hips rise without chest
- chest rises before hips
POP OF THE S.D.H.P?
-Same as deadlift
-hips extend before pull
-hips moves fast
COMMON FAULTS OF THE S.D.H.P?
- shoulders shrug or arms bend before hips extend
- elbows pull low and inside
- move too slowly
-incorrect descent ( hips extend before arms extend) - Shoulders roll forward during pull
POP OF THE MED BALL CLEAN?
-Same as deadlift & SDHP
- hip extension
- receive in sound front squat position
COMMON FAULTS OF THE MED BALL CLEAN?
-lack hip extension
- curl ball
-collapse in recieving position
-Recieve too high
- no pull under
-not standing up before lowering weight
