Spot The Flaw Flashcards
What are the 6 common faults of the air squat?
- Flexed spine
- Overextended spine
- Incomplete depth
- Knees caving in
- Knee initiated
- Weight in toes
What are the 8 common faults of the push up?
- Poor hand placement (internal shoulder rotation)
- Elbows flare out
- Reaching with the chin
- Flexing at the hip
- Snaking the body
- Inactive shoulder
- Hips not rising
- Incomplete range of motion
7 common faults of the kipping pull up
- Arms bent in hang position.
- Leg initiated kip
- Incomplete range of motion
- Reaching with the chin
- Excessive bent knee & hips
- Narrow grip
- Overectending the spine.
5 common faults for the ring dip
- Inactive shoulders
- Incomplete depth
- Overextension of the spine during the push
- Incomplete elbow lockout
- Hips do not descend
6 common errors of the ring row
- Piking at the hips
- Inactive shoulders
- Overectending the spine
- Elbows flaring out
- Incomplete range of motion
- Kipping
Walking lunge 6 points of performance
- Forward inclination of the torso
- Short step (weight in toes)
- Knee inside foot
- Incomplete depth
- Incomplete extension
- Narrow stance
4 common faults of the box jump
- Relaxed landing
- Knees in jumping
- Knees in landing
- Incomplete lockout
4 common errors of the strict press
- Overextended spine
- Bar not overhead
- Improper bar path
- Inactive shoulder/no lockout
7 common faults of the deadlift
- Flexing the spine
- Weight in toes
- Bar around the knees
- Bar drifting away
- Chest rises to fast
- Hips rise too fast
- Incomplete range of motion
What are the 4 common errors for a back squat?
- Over extended spine
- Knees forward on ascent
- Hips rise too quickly
- Immature position
(many of the faults from an air squat are applicable also)
What are the 6 common errors for a kettlebell swing?
- Squatting too low
- Stiff leg chest drops
- Weight in toes
- Early arm raise
- Overextended spine at finish
- Lack of hip extension
(many of the faults for a deadlift are applicable also)
What are the 5 common faults for toes to bar?
- Bent arms in the hang
- Leg initiated swing
- Overectended spine
- Feet do not contact the bar
- Reaching chin, rolling hips
What are the 9 common faults for a handstand push up?
- Overextended spine
- Puked hips
- Elbows flared out
- Shallow kip
- Early kip knee tuck
- Wide feet
- Touching the forehead
- Incomplete depth
- Incomplete arm lockout
What are the 4 common faults for a butterfly pull up?
- Overextended spine
- Elbows back
- Incomplete range of motion
- Improper return
(many of the kipping pull up faults apply also)
What are the 5 common errors for a ring muscle up?
- Losing false grip
- Not pulling low enough
- Rings pulled too wide
- Early transition
- Vertical body position
(many of the faults for the ring dip apply also)
What are the 2 common errors for a ghd sit up?
- Improper set up
2. Not extending the legs
What are the 6 common errors for push press?
- Early press
- Torse inclines
- Pausing in the dip
- Muted hips
- Knees in during dip
- Weight in toes early
(many of the faults found in the strict press will also be found)
What are the 3 common errors for front squat?
- Elbows dropping
- Immature position
- Incorrect rack position
Many of the faults found in an air squat will also be found.
What are the 6 common errors for Sumo deadlift High pull?
- Early arm pull
- Low elbows at the finish
- Slow hip extension
- Incorrect return
- Inactive shoulder
- Weight in toes/hip thrust
Many of the faults found in the deadlift will be applicable to the Sumo deadlift High pull
What are the 2 common errors for the thruster?
- Early squat
- Pressing early
Many of the faults found in squats & presses will also be applicable
What are the 4 common 4 faults for overhead squat?
- Inactive shoulders
- Bar not overhead (infront)
- Internal rotation
- Immature squat (bar behind head)
Many of the faults from air squat may be be observed on overhead squat.
What are the 6 common faults for medicine Ball clean?
- Lack of hip extension
- Curling the ball
- Receiving above parallel
- Tossing the ball
- Collapsing the catch
- Incomplete (lowering ball too early)
Many of the faults observed during a Sumo deadlift high pull are applicable.
What are the 8 common faults for snatch?
- Lack of hip extension
- Early arm pull
- Hips rise too early
- Bars moves around the knee
- Moving to toes early
- Incorrect bar path
- Receiving too wide (feet)
- Inactive shoulders (bent arms/internal rotation)
What are the 4 common faults for push jerk?
- Lack of hip extension
- Inactive shoulders
- Landing too wide
- Improper recovery
Many of the faults found in press & push press can also be observed in push jerk
What are the 8 common faults for power clean?
- Lack of hip extension
- Early arm pull
- Receiving too wide
- Curling the bar
- Move to toes early
- Receiving with muted hip
- Bar moves around the knees
- Hips rise too quickly
What are the 6 common faults for skipping?
- Inconsistent jump (landing in different places)
- Hands move forward
- Jumping early
- Excessive arm swing
- Tuck jump
- Pike jump
What are the 6 common errors for running?
- Shuffle step
- Overstriding
- Bouncing
- Fding at the waist
- Over pulling
- Excessive arm swing
What are the 7 common rowing errors?
- Early arm pull
- Premature knee bend on return
- Torse back too quickly on drive
- Hip moves back too quickly on drive
- Excessive lay back
- Seat sliding to heels
- Knees out at catch
