Unit 1 Exercises Flashcards
Deadlift
Grip?
Action: Hip, Knee & Back Extension
Muscles: Glutes and Hamstrings
Stiff-Leg Deadlift
Why this version?
Grip?
Decreases knee koint movement
Action: Hip and Back Extension (not knees)
Muscles: Butt, hamstrings, Erector spinae
Pronated
Sumo Deadlift
Whats different?
Wider sumo stance
Recruits hip adductors
Back Squat
Description: Sqaut with weight
Action: Hip, & Knee Extension
Muscles: Gluets and Quads
Movement pointers: High bar, pronated grip
Front Squat,
why?
Bar on chest and squat
Easier on knees and back
DONT BUTT WINK
Power Squat
Recruits hoip adductors
Wider stance
Step Forward Lunge
Lunge with knee down
Action: Hip & Knee Extension
Muscles: Glutes, quads & hamstrings
Leg Extension
Lift up arm with legs while seated
Action: Knee Extension
Leg Curls
(Variations…)
Curl facing down
Action: Knee flexion
Muscles: Hamstrings & Gatsroncinous
Standing Calf (Heel) Raises
Action: Plantar flexion
Muscle: Gastremiousn and soleus
Seated Calf Raises
Whats diffrenet?
Sitting down, only works soleous
Reverse calf raises
Dorsiflexsion
Tibials anterior, extensor digitorum longous
Power Clean
Needs volocity
Action: (Full body extension) Hip, knee, shoulder elevation, plantarflexion
Muscles: Glutes, Hams, Quads, delts, traps, gastorc, soleus
Steps:
1. Start 2.Pull 3. Scoop 4. Pull 5. Catch (3/4th squat)
Hang Clean
(Variations)
Starts form scooped position
Power Snatch
Actions: all
Muscles: All
Different: Catch is above head
