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18 Cards in this Set
- Front
- Back
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Air Squat Set up and Execution
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Set up:
*Stance = shoulder width *Full extension at hips and knees Execution: *Weight in heels *Lumbar curve maintained *Chest up *Butt travels back and down *Bottom of squat is below parallel (hip crease is below the knee) Knees track parallel to feet *Return to full extension at the hips and knees to complete the move *Head is neutral |
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Air Squat PP of Performance
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*Lumbar curve maintained
*Weight in heels *Depth below parallel *Knees track over feet |
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Front Squat Set up and Execution
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Set up:
*Stance = shoulder width * Full extension at hips and knees *Bar racked on shoulders (created a shelf with the shoulders for bar to sit on), hands outside shoulders, loose fingertip grip *Elbows high, upper arm parallel to the ground 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 knee) *Knees track parallel to feet *Return to full extension at the hips and knees to complete the move *Head is neutral |
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Front Squat PP of Performance
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*Bar racked properly; elbows high, hands outside shoulders, bar rests on shoulders with a loose fingertip grip
*Elbows high throughout the movement |
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Overhead Squat Set up and Execution
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Set up:
*Stance = shoulder width *Full extension at the hips and knees *Bar held overhead, in the frontal plane, with a wide grip *Active shoulders *Elbows locked Execution: *weight in heels *Lumbar curve maintained *Chest is up *Maintain consistent upward pressure 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 knee) *Return to fell extension at the hips and knees to complete the move *Head is neutral *Return to fell extension at the top of the movement |
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Overhead Squat PP of Performance
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*Active shoulders throughout the movement
*Bar stays overhead, in the frontal plane |
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Shoulder Press Set up and Execution
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Set up:
*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 the bar; elbows are lower than the front squat *Tight midsection *Closed grip, with thumbs around the bar Execution: *The cue for action is: PRESS *Drive through the heels; keep the whole body rigid; tight belly *Bar travels straight up to locked out, with active shoulders, directly overhead |
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Shoulder Press PP of Performance
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*Good setup
*Constant tightness in the midsection, ribs locked down *Overhead ans active shoulders 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 Set up and Execution
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Set up:
*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 the bar; elbows are lower than the front squat *Tight midsection *Closed grip, with thumbs around the bar Execution: *The cue for action is: DIP, DRIVE, PRESS *Dip: perform a shallow dip of the hips (flexion), 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 (progression) Dip (check chest and hip) Dip-drive (slow) Dip-drive (fast) Dip-drive-press (full PP) |
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Push Press PP of Performance
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*Torso drops straight down on the dip. There is no forward inclination of the chest no muting of the hip
*Aggressive turnaround from the dip to the drive |
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Push Jerk Set up and Execution
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Set up:
*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 the bar; elbows are lower than the front squat *Tight midsection *Closed grip, with thumbs around the bar Execution: *The cue for action is: DIP, DRIVE, PRESS, DIP *Dip: perform a shallow dip of the hips (flexion), where the knees push forward slightly, the butt goes back, and the chest stays upright *Drive: extend the hips 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 car with arms locked out overhead *Stand to full extension with bar overhead (progression w/o stick) Jump & land with hands @ sides. Stick landing Jump & land with hands @ shoulders T/O movement. Stick landing Jump with hands @ shoulders & extend them overhead @ same time as landing With stick in hands, full PJ |
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Push Jerk PP of Performance
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*Full extension of the hip before reversing hip direction from upward to downward
*Fast and aggressive |
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Deadlift Set up and Execution
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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 out straight *symmetrical grip outside the knees, just wide enough to not interfere with the knees Execution: *Drive though 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 is 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 angel is set, return the bar down to the set up position |
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Deadlift PP of Performance
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*Lumbar curve maintained
*Weight in heels *Shoulders slightly in front of the bar on setup *Hips and shoulders rise at the 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 Set up and Execution
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Setup:
*Stance= wider than shoulder width, but not so wide that the knees roll inside the feet *Weight in heels *back arched/lumber curve locked in *Shoulders slightly in front of the bar *Bar is in contact with the shins *Arms locked out straight *Symmetrical grip inside the knees Execution: *Accelerate through the heels from the ground to full extension of the hips and legs *Shrug, with arms straight *Arms follow through by pulling bar to the chin with elbows high and outside *Return the ball down fluidly in the reverse sequence: arms, then traps, the hips, then knees, back to the setup position (progression) Sumo deadlift Sumo deadlift shrug, slow Sumo deadlift shrug, fast Full Sumo Deadlift High Pull |
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Sumo Deadlift PP of Performance
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*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 Set up and Execution
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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 Execution: *Accelerate through the heels from the ground to full extension of the hips and legs *Shrug, with straight arms *Hip retreats; land in full front squat, with elbows beneath the ball *Stand to full extension with the ball in the rack position to complete the movement *Return to setup (progression) Deadlift (focus on good setup) Deadliift shrug (focus on fast extension & shrug with no arm bend) Front squat (focus on depth of catch) Shrug and drop under (focus on shrug and beating the ball down, catching low and tight) Full Med. ball clean |
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Medicine Ball Clean PP of Performance
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*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 |
