Practical model techniques

Question 1

Back Squat

Answer 1

Set up:
- Bar held over-clasp (with thumb)
- Bar on upper posterior deltoid
- Head up/chest out/bent elbows
Descent phase:
- Breathe and gold breath
- Tighten back/glutes
- Flex hips/knees
- Feet flat on floor
- Maintain neutral back
Bottom phase:
- Head up/chest out
- Straight back
- Tibia-torso alignment
- Knees tracking lines of big toe
- Hip raises at same tempo as bar
Ascent phase:
- Lead with chest
- Drive upwards
- Keep torso up/straight back
- Stand up explosively
- Breathe out

Question 2

Deadlift

Answer 2

Set up:
- Bar held with claw grip shoulder width apart
- Bar over metatarsals, close to shin
- Feet shoulder width apart
- Arms fully extended
- Shoulders slightly over bar
- Hip axis than knee axis
Ascent:
- Breathe and hold breathe
- Tighten lower back/glutes
- Extend legs push feet into floor
- Bar goes up and keep close to body
- Weight distribution to heels
- Torso to floor angle is maintained
- Hip extended towards bar
- Maintain neutral back
Top position:
- Head neutral
- Chest remains elevated
- Straight back
- Knee/hips full extension
- Arms fully extended
- Shoulder directly above bar
Descent:
- Bar dropped or lowered to floor
- Neutral back
- Hips and weight travel back as bar is lowered
- Once bar clears knees, they flex to lower bar

Question 3

Bench press

Answer 3

Set up:
- Bar held over-clasp
- Hands shoulder width apart
- Bar racked in line with top of head
- Feet far back to hips as possible, heels on ground
- Chest out
- Shoulder blades retracted
- Elbows slightly flexed to raise bar off rack
Descent:
- Breathe and hold breath
- Unrack bar and extend arms
- Tighten back/glutes and push feet to floor
- Extend shoulders/flex elbows
- Keep feet flat on floor
Bottom phase:
- Maintain spinal alignment
- Chest out
- Bar connects chest
- Forearms perpendicular to floor
- Elbows directly under bar
Ascent:
- Lead with chest
- Drive bar upwards
- Complete movement with elbows fully extended
- Breath out as elbows are extended

Question 4

Military press

Answer 4

Set up:
- Set rack at armpit height
- Elbows high level with bar
- Wrists extended and grip relaxed
- Head/spine in neutral
- Feet parallel/flat on floor
- Feet shoulder width apart
Ascent:
- Breathe and hold breath
- Tighten back/gluteals
- Drop elbows underneath bar
- Retract chin to move it from the bar path
- Drive bar upwards, extending elbows/shoulders
Top phase:
- Elbows fully extended
- Head pushed through arm gap
- Bar positioned above crown of the head
- Avoid excessive pelvic tilt
Descent phase:
- Lower bar to shoulders
- Return bar to rest on front deltoids

Question 5

Pull up

Answer 5

Set up:
- Use steps to reach bar
- Hands shoulder width apart on bar
- Squeeze bar
- Hang with arms extended
- Keep head neutral
Ascent:
- Flex through elbows
- Keep chest high
- Brace torso to prevent swinging
Top phase:
- Chin above bar height
- Chest out and high
- Shoulders retracted
- Forearms perpendicular to floor
- Head/spine kept neutral
Descent:
- Body lowered through arm extension
- Controlled until full elbow extension
- Breathe out

Question 6

Bent over row

Answer 6

Set up:
- Bar racked mid-thigh height
- Position feet under bar
- Take deep breath
- Take two steps back from the rack
- Retract shoulder blades
- Brace the trunk
- Decent until the bar reaches the top of the patella
Ascent:
- Head kept in neutral
- Flex elbow and extend shoulder
- Keep wrists neutral
- Bar path stay close to body
- Elbows stay close to torso
Top phase:
- Bar should contact the torso at top of the movement
- Elbows break line of torso
- Maintain neutral head and spine alignment
Descent:
- Extend the elbow and flex the shoulder
- Maintain neutral head and spine
- Maintain retracted shoulders
- Lower bar until elbows are fully extended

Question 7

Clean

Answer 7

Start:
- Feet flat on floor slightly closer than shoulder width
- Bar close to shins
- Hips higher than knees
- Head neutral
- Shoulders in front of bar
- Take deep breath
1st pull:
- Extend knees until bar clears patella
- Retain back angle
- Arms maintain at full extension
- Weight distributes back towards the heel
Transition:
- Knees flex and move forwards under bar
- Hip extends and moves to meet bar
- Shoulders point directly above bar
- Arms remain full extension
- Bar continues to move up and finish about mid thigh
- Weight distributes towards mid foot
2nd pull:
- Starts with feet flat
- Hips knees and ankles extend
- Arms remain at full extension
- Weight distributes through centre of foot
- Bar remains close to body and continues upwards
Catch:
- Elbows bend pointing along the bar
- Feet spread wider for squat
- Bar caught in front squat position
Recovery:
- Hip extends with knees and ankles
- Elbows remain high
- Bar may be dropped on controlled to the floor