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27 Cards in this Set
- Front
- Back
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AIR SQUAT
Execution |
• Weight on heels
• Lumbar curve maintained • Chest up • Butt travels back and down • Bottom of squat is below parallel (hip crease is below the top of the kneecap) • Knees track parallel to feet • Return to full extension at the hips and knees to complete the move • Head position is neutral |
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AIR SQUAT
Primary Points of Performance |
• Lumbar curve maintained
• Weight in heels • Depth below parallel • Knees track over feet |
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AIR SQUAT
Setup |
• Stance = shoulder width
• Full extension at hips and knees |
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FRONT SQUAT
Execution |
• Weight on heels
• Lumbar curve maintained • Chest up • Elbows high; arms stay parallel to the ground throughout the whole movement • Butt travels back and down • Bottom of squat is below parallel (hip crease is below the top of the kneecap) • Knees track parallel to feet • Return to full extension at the hips and knees to complete the move • Head position is neutral |
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FRONT SQUAT
Primary Points of Performance |
• Bar racked properly: elbows high, hands just outside shoulders, bar rests on shoulders with a loose fingertip grip
• Elbows high throughout the movement |
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FRONT SQUAT
Set Up |
• Stance = shoulder Width
• Full extension at hips and knees • Bar “racked” on the shoulders (create a shelf with the shoulders for bar to sit on), hands outside shoulders, loose fingertip grip. • Elbows high, upper arm parallel to the ground. |
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OVERHEAD SQUAT
Set Up |
• Stance = shoulder width
• Full extension at hips and knees • Bar held overhead, in the frontal plane, with a wide grip • Active shoulders • Elbows locked |
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OVERHEAD SQUAT
Execution |
• Weight on heels
• Lumbar curve maintained • Chest up • Maintain constant upward ressure on the bar, and active shoulders, to support the load • Bar remains in the frontal plane or slightly behind • Butt travels back and down • Bottom of squat is below parallel (hip crease is below the top of the kneecap) • Knees track parallel to feet • Return to full extension at the hips and knees to complete the move • Head position is neutral • Return to full extension at the top of movement. |
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OVERHEAD SQUAT
Primary Points of Performance |
• Active shoulders throughout movement
• Bar stays overhead, in the frontal plane |
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SHOULDER PRESS
Setup |
• Stance = hip width
• Hands just outside the shoulders • Bar in front, resting on the “rack” or “shelf” created by the shoulders • Elbows down and in front of bar; elbows are lower than in the front squat • Tight midsection • Closed grip, with thumbs around the bar |
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SHOULDER PRESS
Execution |
• The cue for the action is “Press”
• Drive through heels; keep the whole body rigid; tight belly • Bar travels straight up to locked out, with active shoulders, directly overhead • Head accommodates bar (bar path is a straight line) |
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SHOULDER PRESS
Primary Points of Performance |
• Good setup
• Constant tightness in the midsection, ribs locked down • Overhead and active shoulder at the top of the press; overhead means that the bar is over or just behind the arch of the foot, with the shoulder angle fully open • Bar travels straight up |
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PUSH PRESS
Setup |
• Stance = hip width
• Hands just outside the shoulders • Bar in front, resting on the “rack” or “shelf” created by the shoulders • Elbows down and in front of bar; elbows are lower than in the front squat • Tight midsection • Closed grip, with thumbs around the bar |
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PUSH PRESS
Execution |
• The cue for the action is “Dip, drive, press”
• Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the butt goes back, and the chest stays upright • Drive: extend the hip rapidly and fully • Press: press the bar to overhead, with locked arms |
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PUSH PRESS
Primary Points of Performance |
• Torso drops straight down on the dip. There is no forward inclination of the chest and no muting of the hip.
• Aggressive turn around from the dip to the drive. |
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PUSH JERK
Setup |
• Stance = hip width
• Hands just outside the shoulders • Bar in front, resting on the “rack” or “shelf” created by the shoulders • Elbows down and in front of bar; elbows are lower than in the front squat • Tight midsection • Closed grip, with thumbs around the bar |
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PUSH JERK
Execution |
• The cue for the action is “Dip, drive, press and dip”
• Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the butt goes back, and the chest stays upright • Drive: extend the hip rapidly and fully • Press and dip: retreat the hip downward and drive the body under the bar, while rapidly pressing the bar overhead • “Catch” the bar with arms locked out overhead • Stand to full extension with bar overhead. |
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PUSH JERK
Primary Points of Performance |
• Full extension of the hip before reversing hip direction from upward to downward
• Landing is in a partial squat with the bar locked out directly overhead • Fast and aggressive |
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DEADLIFT
Setup |
• Stance = between hip width and shoulder width
• Weight in heels • Back arched/lumbar curve locked in • Shoulders slightly in front of the bar • Bar in contact with the shins • Arms locked straight • Symmetrical grip outside the knees, just wide enough to not interfere with knees |
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DEADLIFT
Execution |
• Drive through the heels
• Extend legs while hips and shoulders rise at the same rate • Once the bar passes the knees, the hip opens all the way up • Bar maintains contact with the legs the entire time • Head neutral • On return to the floor, push hips back and shoulders forward slightly; delay the knee bend • Once bar descends below the knees and the torso angle is set, return the bar down to the setup position |
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DEADLIFT
Primary Points of Performance |
• Lumbar curve maintained
• Weight on heels • Shoulders slightly in front of bar on setup • Hips and shoulders rise at same rate • Bar stays in contact with legs throughout the movement • At the top the hip is completely open and knees are straight |
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SUMO DEADLIFT HIGH PULL
Setup |
• Stance = wider than shoulder width, but not so wide that the knees roll inside the feet
• Weight in heels • Back arched/lumbar curve locked in • Shoulders slightly in front of the bar • Bar in contact with the shins • Arms locked straight • Symmetrical grip inside the knees |
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SUMO DEADLIFT HIGH PULL
Execution |
• Accelerate through the heels from the ground to full extension of the hips and legs
• Shrug, with straight arms • Arms follow through by pulling bar to the chin with elbows high and outside • Return the bar down fluidly in the reverse sequence: arms, then traps, then hips, then knees, back to the setup position |
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SUMO DEADLIFT HIGH PULL
Primary Points of Performance |
• Hips open before shrug and arm bend
• Bar is pulled up to just below the chin • Fast and aggressive • Elbows travel and finish high and outside; elbows are higher than the hands at all times during the movement |
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MEDICINE BALL CLEAN
Setup |
• Stance = shoulder width or slightly wider
• Weight in heels • Back arched/lumbar curve locked in • Shoulders over the ball • Ball on the floor between the legs with clearance for the arms • Arms straight, palms on outside of the ball; fingertips pointing down |
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MEDICINE BALL CLEAN
Execution |
• Accelerate through the heels from the ground to full extension of the hips and legs
• Shrug, with straight arms • Hip retreats; land in a full front squat, with the elbows beneath the ball • Stand to full extension with ball in the rack position to complete the movement • Return to setup |
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MEDICINE BALL CLEAN
Primary Points of Performance |
• Hips reach full extension
• Hip is extended and shrug is initiated before arms pull • The ball is caught in a low (below parallel) and tight (not collapsed) front squat position • Fast and aggressive throughout • Athlete stands all the way up with the ball in the rack position to finish |
