The Main Lifts Flashcards
Benefits of the squat
- muscle development: glutes, quads, hamstrings, & calves
- higher vertical jump & sprint ability
- strengthens the core & posture
- increases confidence
- improve muscle power
- improve mobility & ROM
- possible decrease in injury risk & strengthens joints
- boost testosterone production
- prolonged fat burning
Squat technique
- feet shoulder width apart w/toes fwd/slightly out
- knees in line with toes
- neutral braced spine
- scpular depression/retraction
- hip crease below the knee
- shoulder ER
Back squat upper body position
- Head: line of neck perpendicular to the ground & gaze is aimed fwd
- Thoracic: chest is held upward & shoulder blades are retracted
- Trunk: trunk is parallel to tibia while maintaining slightly lordotic lumbar spine
Back squat lower body position
- Hip: line of hips is parallel to ground in frontal plane throughout squat
- Frontal knee: lateral aspect of knee does not cross medial malleolus for either leg
- Tibial progression angle: knees do not excessively pass the front of the foot, tibias are parallel to an upright torso
- Foot: entire foot remains in contact with the ground
Benefits of the front squat
- versatile introductory lift
- foundation movement for the other more advanced lifts
- decreased stress on knees & lower back
- possibly safer to train alone
- improved quadriceps focus
Front squat technique
- allows for more upright trunk posture, greater emphasis on quads
- barbell placed across clavicles & anterior deltoid
- thoracic extension, shoulder ER >90 degrees, and full elbow flexion & wrist extension
Benefits of the deadlift
- whole body strength & power development
- develop glutes, quads, hamstrings with increased load
- back & core strength development
- can increase endurance with low load high repetition scheme
- improved posture
- improved grip
Deadlift technique
- feet hip width apart
- barbell 1” from tibia
- slight bend in knees - bring tibia to barbell
- hip hinge with chest up & neutral spine & neck
- slight bend in knees
Deadlift progressions/modifications
- teach from top down first for eccentric contraction
- hip hinge with PVC pipe then at the wall
- teach deadlift through the Romanian deadlift (RDL) technique first
- start “pulling” at a raised height then progress to a lower height
- sumo deadlift modification can be used to decrease strain on the lumbar spine
Primary muscles/sport application used in conventional deadlift
- glutes
- quads
- hip ADDs
- spinal erectors
- football, volleyball, and sailing
Primary muscles/sport application used in sumo deadlift
- glutes
- quads
- hip ADDs
- wrestling, rugby league/union, and AFL
Primary muscles/sport application used in stiff-legged deadlift
- glutes
- quads
- hip ADDs
- spinal erectors
- diving, gymnastics, and sailing
Primary muscles/sport application used in Romanian deadlift
- hamstrings
- spinal erectors
- weightlifting, field events (throws), and hockey
Primary muscles/sport application used in power rack deadlift
- spinal erectors
- powerlifting, rugby league/union, and AFL
Primary muscles/sport application used in machine deadlift
- varies with exercise movement
- powerlifting, rugby league/union, and AFL
Primary muscles/sport application used in snatch deadlift
- upper back
- spinal erectors
- weightlifting, gymnastics, and ski jumping
Primary muscles/sport application used in dumbbell deadlift
- varies with exercise movement pattern
- sailing, windsurfing, baseball, and equestrian
Primary muscles/sport application used in one arm deadlift
- abdominals
- spinal erectors
- field events (throws), rugby squash, tennis, equestrian, archery and sailing
Primary muscles/sport application used in strongman deadlift
- glutes
- quads
- hip ADDs
- wrestling, rugby league/union, and AFL
Primary muscles/sport application used in finger grip deadlift
- forearm muscles
- varies with exercise movement
- rock climbing, archery, basketball, and gymnastics
Benefits of overhead press
- improved core strength
- improved shoulder strength
- improved “lockout” ability (triceps focus)
- extremely funtional
Overhead press technique
- feet shoulder width apart
- braced neutral spine
- neck retracted then repositioned at top of press
- Modifications: dumbbell press or landmine press
Functional movement exercise progressions for push ability
- quadruped
- mod plantigrade
- resisted punching
- landmine press
- overhead press
- sled pushes
Functional movement exercise progressions for pull ability
- seated row
- standing row
- pull from ground
- rower machine
- sled pulls
Functional movement exercise progressions for split squat
- reverse lunge
- split stance with support
- split squat on elevated surface then process to the ground
- assisted 1/2 kneeling to standing transitions
- 1/2 kneeling to standing
Functional movement exercise progressions for hinge ability
- PVC pipe hinge with 3 points of contact
- hip hinge with band pull through
- Romanian deadlift (RDL) or stiff legged deadlift
- double leg deadlift
- single limb RDL or deadlift
Functional movement exercise progressions for carry ability
- farmer carry (carry load with BUE)
- suitcase carry (carry load with one UE)
- waiter carry (carry load at shoulder height with one UE)
- front carry (carry load at shoulder height with BUE or “racked”)
- overhead carry (carry load overhead with BUE or UUE)
