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Power exercises
SNATCH
Multi joint OR Single joint?
Concentric actions?
Predominant muscles involved?
Spotter guidelines?
Common errors?
Multi joint exercise
Concentric: Extension (Hip), Extension (Knee), Plantar flexion (Ankle), Flexion (Shoulder), Abduction (Shoulder), Elevation (Girdle), Extension (Elbow)
Muscles: Gluteus maximus, Hamstrings, Quadriceps, Calf, Anterior deltoid, Lateral deltoid, Traps (upper), Triceps
Spotter: n/a
Errors: 1) bar is too far from body during 2cd pull or power phase 2) incorrect forward jumping motion, instead of proper upward
POWER CLEAN
Concentric: Extension (Hip), Extension (Knee), Plantar flexion (Ankle), Flexion (Shoulder), Abduction (Shoulder), Elevation (Girdle)
Muscles: Gluteus maximus, Hamstrings, Quadriceps, Calf, Anterior deltoid, Lateral deltoid, Traps (upper)
Errors: 1) lifter performs reverse curl during 2cd Pull, instead of keeping tight to body 2) improper return of bar to floor, instead of slowly lowering to thighs first
HANG CLEAN
Errors: starting position is incorrectly too erect, instead of correctly flexing hips and knees slightly until bar is directly above knee
PUSH PRESS
Errors: 1) squat depth too excessive (should not exceed 1/4 squat) 2) squatter present (should not be present for power exercises)
PUSH JERK
Hip and thigh
FRONT SQUAT
Concentric:
Muscles:
Spotter: 2 spotters, 1 at each end of bar. Cup hands together.
Errors: 1) incorrectly holding bar with upper arms perpendicular to floor (upper arms should be parallel to floor) 2) Heels rise off floor (heels should remain on floor)
BACK SQUAT
Errors: 1) flexing trunk forward during downward phase (should maintain flat back with high elbow position) 2) Heels rise off floor (heels should remain on floor)
HACK SQUAT (machine)
Errors: 1) lifter descends too far (maximum range of motion is when thigh is parallel to foot platform) 2) raises hip and back off backpad (should remain contact throughout)
DEADLIFT
Errors: lifter extends hip before knees during upward phase (should extend hips and knees simultaneously)
HIP SLED (machine)
Errors: knees shift in (thighs and lower legs should remain parallel to one another and knees should not shift in or out)
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