POP AND COMMON ERRORS OF THE 9 FOUNDATIONAL MOVEMENTS

Question 1

WHAT IS THE POP OF AN AIR SQUAT?

Answer 1

• lumbar curve maintained
• weight in heels
  -knees track toes
  -Depth
  -line of action

Question 2

WHAT ARE THE COMMON FAULTS OF AN AIR SQUAT?

Answer 2

• loss of midline
• weight on toes
  -knees caving inside
  -not deep enough
  -Initiating with knees=on toes
  -immature squat

Question 3

POP OF A FRONT SQUAT?

Answer 3

-Same is air squat p.o.p
-Front rack position
- bar close to frontal plain

Question 4

COMMON FAULTS OF A FRONT SQUAT?

Answer 4

• loss of midline
• weight on toes
  -knees caving inside
• not deep enough
  -Initiating with knees=on toes
  -immature squat

Question 5

POP OF A OVERHEAD SQUAT?

Answer 5

• Same is air squat p.o.p
  -Over head position maintained
  -bar close to frontal plain

Question 6

COMMON FAULTS OF AN OVERHEAD SQUATS?

Answer 6

• same as air squats
• inactive oh position.
• Shoulders are inactive
• bar moves in front of frontal plain

Question 7

POP OF THE PRESS?

Answer 7

• Midline stabilisation
• heels down
• Bar path
• Full R.O.M
• Active shoulders

Question 8

COMMON FAULTS OF THE PRESS?

Answer 8

• loss of midline
• bar moves around face
• bar moves in front of frontal plain
• Inactive shoulders at finish

Question 9

POP OF THE PUSH PRESS?

Answer 9

• Same as press
• Straight torso on dip
• extend hips before press
• Fast between dip and press

Question 10

COMMON ERRORS IN THE PUSH PRESS?

Answer 10

• Same as press
• forward drop of chest in dip
• muted hip
• arms press early
• pause in dip

Question 11

POP OF THE PUSH JERK?

Answer 11

• Same as press & push press
• full hip extension in drive
• receive locked out arms
• Receive in sound partial squat position

Question 12

COMMON ERRORS OF THE PUSH JERK?

Answer 12

• Same as press & push press
• lack hip extension
• inactive shoulders recieving
• landing too wide
• not standing to full extension before re racking

Question 13

POP OF THE DEADLIFT?

Answer 13

• Maintain Midline
• weight in heels
• bar close to frontal plain
• torso angle stays constant
• active shoulders

Question 14

COMMON ERRORS IN THE DEADLIFT?

Answer 14

• 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

Question 15

POP OF THE S.D.H.P?

Answer 15

-Same as deadlift
-hips extend before pull
-hips moves fast

Question 16

COMMON FAULTS OF THE S.D.H.P?

Answer 16

• 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

Question 17

POP OF THE MED BALL CLEAN?

Answer 17

-Same as deadlift & SDHP
- hip extension
- receive in sound front squat position

Question 18

COMMON FAULTS OF THE MED BALL CLEAN?

Answer 18

-lack hip extension
- curl ball
-collapse in recieving position
-Recieve too high
- no pull under
-not standing up before lowering weight