The Main Lifts

Question 1

Benefits of the squat

Answer 1

• 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

Question 2

Squat technique

Answer 2

• 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

Question 3

Back squat upper body position

Answer 3

• 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

Question 4

Back squat lower body position

Answer 4

• 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

Question 5

Benefits of the front squat

Answer 5

• 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

Question 6

Front squat technique

Answer 6

• 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

Question 7

Benefits of the deadlift

Answer 7

• 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

Question 8

Deadlift technique

Answer 8

• 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

Question 9

Deadlift progressions/modifications

Answer 9

• 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

Question 10

Primary muscles/sport application used in conventional deadlift

Answer 10

• glutes
• quads
• hip ADDs
• spinal erectors
• football, volleyball, and sailing

Question 11

Primary muscles/sport application used in sumo deadlift

Answer 11

• glutes
• quads
• hip ADDs
• wrestling, rugby league/union, and AFL

Question 12

Primary muscles/sport application used in stiff-legged deadlift

Answer 12

• glutes
• quads
• hip ADDs
• spinal erectors
• diving, gymnastics, and sailing

Question 13

Primary muscles/sport application used in Romanian deadlift

Answer 13

• hamstrings
• spinal erectors
• weightlifting, field events (throws), and hockey

Question 14

Primary muscles/sport application used in power rack deadlift

Answer 14

• spinal erectors
• powerlifting, rugby league/union, and AFL

Question 15

Primary muscles/sport application used in machine deadlift

Answer 15

• varies with exercise movement
• powerlifting, rugby league/union, and AFL

Question 16

Primary muscles/sport application used in snatch deadlift

Answer 16

• upper back
• spinal erectors
• weightlifting, gymnastics, and ski jumping

Question 17

Primary muscles/sport application used in dumbbell deadlift

Answer 17

• varies with exercise movement pattern
• sailing, windsurfing, baseball, and equestrian

Question 18

Primary muscles/sport application used in one arm deadlift

Answer 18

• abdominals
• spinal erectors
• field events (throws), rugby squash, tennis, equestrian, archery and sailing

Question 19

Primary muscles/sport application used in strongman deadlift

Answer 19

• glutes
• quads
• hip ADDs
• wrestling, rugby league/union, and AFL

Question 20

Primary muscles/sport application used in finger grip deadlift

Answer 20

• forearm muscles
• varies with exercise movement
• rock climbing, archery, basketball, and gymnastics

Question 21

Benefits of overhead press

Answer 21

• improved core strength
• improved shoulder strength
• improved “lockout” ability (triceps focus)
• extremely funtional

Question 22

Overhead press technique

Answer 22

• feet shoulder width apart
• braced neutral spine
• neck retracted then repositioned at top of press
• Modifications: dumbbell press or landmine press

Question 23

Functional movement exercise progressions for push ability

Answer 23

• quadruped
• mod plantigrade
• resisted punching
• landmine press
• overhead press
• sled pushes

Question 24

Functional movement exercise progressions for pull ability

Answer 24

• seated row
• standing row
• pull from ground
• rower machine
• sled pulls

Question 25

Functional movement exercise progressions for split squat

Answer 25

• 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

Question 26

Functional movement exercise progressions for hinge ability

Answer 26

• 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

Question 27

Functional movement exercise progressions for carry ability

Answer 27

• 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)