Explanations & Video Demonstrations
of Exercise Technique
Click
on the logo below to visit the MAXX Training network & view videos
demonstrating proper exercise technique:
Visit
these other web sites for additional video & pictures demonstrating proper
exercise technique:
www.pacific.edu/AthleticPerformance/
ŕ click on exercise video descriptions
www.stackmag.com ŕ click on exercises
www.uwlax.edu/strengthcenter/videos/video_index.htm
www.uwlax.edu/strengthcenter/videos/video_index02.htm
www.criticalbench.com/exercises/exercises.htm
www.bodybuilding.com/fun/exercises.htm
www.tomgorman.moonfruit.com/shanehamman
http://strengthtraining.asimba.com/fitness_info/index.html
http://asp.elitefts.com/qa/default.asp?tid=51
http://athletics.cc.edu/sportsmed/strengthtrainvideos.asp
http://www.uwlax.edu/strengthcenter/videos/yaw/Yaw's%20video%20page.htm
EXPLANATION OF CORE LIFTS
Power Clean
Purpose:
To develop explosive power in the hips and legs. This is an explosive, total body lift.
Start Position:
1. Stand
with feet shoulder-width apart, toes pointing out slightly, feet flat on the
floor, bar touching the shins.
2. Grab
the bar with an overhand grip, thumbs wrapped around the bar.
3. Keep
back straight, shoulders back, arms straight, head up and facing forward, hips
parallel to the knees, and upper body over the bar.
Technique:
1. Slowly
extend the legs elevating the bar to just above the knees.
2. Keep
the bar close to the body and bring it straight up (not around the legs).
3. Move the knees back under the bar into the
power position.
4. As the bar passes the knees, extend the hips
explosively.
5. Extend the hips explosively in a scooping
action.
6. Simultaneously, extend up on to the balls of
the feet while shrugging the shoulders.
7. When bar reaches the highest point, pull
yourself down and under the bar, leading with
elbows pointed up.
8. Rotate elbows down and then up ahead of the
bar.
9. Elevate the feet and move them out into a
squatting stance.
10. Catch bar on the front portion of the
shoulders with elbows up and pointed out.
11. Flex the knees and hips to absorb the weight
of the bar.
Key Points:
The
scooping action or rebending of the legs can be compromised in the following
ways.
a. By bending the arms at the elbows before the hips
can be fully extended to position.
b. By swinging the bar away from the body.
Squat
Purpose: To develop the quadriceps, thigh adductors,
gluteus maximus, and hamstrings. When
done correctly, full squats will build up the muscles, ligaments, and tendons
that surround the knee. Parallel squats
are the foundation of the strength program because the exercise promotes great
speed with great size. Proper technique
must be employed on every rep of every set to realize the full benefits of the
exercise.
Start
Position:
1. The bar should be placed on the racks at the
height of the chest.
2. Position hands on the bar slightly wider than
shoulder-width.
3. Position bar comfortably on the shoulders in
one of two positions.
a. Across the top of the shoulders at the base of
the neck.
b. One inch below the top of the shoulders across
the traps.
4. Pull the shoulder blades together tightly.
5. Step under the bar, feet parallel, and knees
slightly bent.
6. Hips are in vertical alignment with the
shoulders.
7. Lift bar out of rack by extending the knees.
8. Step backwards using as few steps as possible.
9. Position feet so they are parallel, with toes
pointed out slightly.
10. The heels
should be slightly wider than the hips.
Technique:
1. Focus eyes directly ahead on
the wall with head slightly up.
2. Take a deep breath and hold it.
3. Slowly lower the bar under control by bending
at the hips and knees.
4. Keep
the knees pointed out in alignment with the feet.
5. Slowly
descend by cracking the hips and sitting the butt back and down, as if sitting
on a stool.
6.
The instant the thighs are parallel to the ground explode out of the bottom
position.
7. Keep the back flat and shoulder blades drawn
together.
8. Keep your weight back on your heels.
9. Do not throw the head back.
10. Exhale your breath as you near the completion
of the lift.
11. Complete the squat by fully extending the knees
and hips.
Key
Points:
1. Control is the most important factor. Don’t
try to bounce out of the bottom. When an athlete tries to recover to an upright
position after bouncing out of the bottom, he will raise his hips too quickly
causing the back to round out. This takes the stress off the legs and puts it
on the lower back. It is imperative to descend slowly and under control.
2. Keep the shoulder blades together. If the
shoulder blades relax, the lower back will round out.
3. Pick out a spot on the wall in front of you.
Keep the eyes focused on that spot throughout the performance of the
squat. This will help control the bar by
keeping the body in a stable position. If the eyes are looking all over the
place, the lifter has a greater chance of losing his balance.
4. Squat inside the rack. Otherwise, use two or
three spotters.
5. Flex the knees and hips.
Squat Variations:
1. Box
Squat -The box/bench height for athletes 5’8” to 6’2” is 19 1/2 inches. Shorter
athletes should use an 18 inch box while taller athletes should use a 21 inch
box. A great developer of hip strength, hip explosive power, and hip tendon
strength. Hip explosion is the key element of this lift. Assume an athletic
stance as in regular squat. Squat down
carefully and under control onto a box or a high bench. Take care not to plop
down out of control as this could cause injury. Settle back making sure the
lower back remains concave in locked position. Sit on the box; if you just
touch and go, all you develop are the quadriceps. Drive forward and up with the
hips, keep chest big, eyes straight ahead. As you come to the finish roll the
hips forward and drive up on your toes. Note: there should be a difference of
no more than 100 lbs. between the box squat and the parallel squat. If this
occurs you need to lower the box/bench or concentrate on improving the parallel
squat.
2. Front
Squats - Excellent variation for athletes who are having trouble getting into
the low power position that is required by the squat and the power clean. We
perform the front squat by utilizing the power clean grip - elbows up and bar
resting on the deltoids. If you have trouble with wrist flexibility you may
cross your arms to hold the bar against deltoids. From this position simply
perform a normal squat to the parallel position and then drive back up. The
front squat emphasizes getting the hips and butt back and simulates the “rack”
of the power clean. Start with a light weight and build up from there.
Bench Press
Purpose: This
exercise will develop the pectoral muscles, with some development of the
anterior deltoids and triceps.
Start Position:
1. Place feet flat on the ground.
2. Back is slightly arched as buttocks are set on
the bench.
3. Pull the shoulder blades inward as you push the chest upward.
4. Grip the bar slightly wider than
shoulder-width.
5. Position yourself so the bar is lined up with
your eyes.
6. Take the bar from the rack with the aid of a
spotter.
7. Position the bar over chest.
Key Points:
1. Grip the bar so that when it touches the
chest, the elbow joint should be at approximately a 90 degree angle.
2. The spotter and lifter must work together in
developing a coordinated effort when guiding the bar into a lifting position
and getting it racked. The spotter should also have his hands under the bar and
constantly be alert.
3. It is a good idea to have the thumbs wrapped
around the bar.
Technique:
1. Take a deep breath and hold your chest high.
2. Lower the bar slowly and under control.
3. Allow the bar to just touch the chest at about
nipple level.
4. Drive the bar explosively off the chest.
5. The movement of the bar should be up and
slightly back.
6. Exhale as you lock the bar out to full arms
length.
Key Point:
1. Many times the lift is not completed because
the athlete gets the bar out of the groove. The most common error is to let the
bar come off the chest moving toward the legs. This movement takes
the bar out of the groove. The bar must come straight up and back off the chest
so that maximum force can be applied to the bar.
Bench Variation:
1. Towel Bench - A good variation on the bench
press that allows an athlete to adapt to using heavier weights while providing
variety and injury prevention. As a general rule, you should be able to towel
bench 15 - 20 lbs. more than the normal bench press. To get started, roll up
three (approximately) towels so that they form a cylinder with a diameter of
about 5 inches. Lay the rolled up towel on the chest and perform a bench press
with normal technique. Bring the bar right into the towel and make a small
indentation before driving the bar back up. Keep the hips and shoulders flat on
the bench. Do not lift the butt off of the bench.
Military Press
Purpose: To
strengthen the muscles of the shoulder girdle, but also teaches the lifter to
use his whole body in the stabilizing of weight overhead. This can be used as
an introductory lift for the power press.
Starting Position:
1. The bar should
be placed in a rack at chest height.
2. Grip the bar a
little wider than shoulder-width apart.
3. Place the bar
behind the neck on the shoulders, or, if performing front presses, start the bar
in the power clean rack position (upper chest area).
4. Stand or sit in
an erect position with feet shoulder-width apart.
Technique:
1. Press the bar
overhead by extending the arms.
2. Lower the bar
to starting position.
Key Points:
1. Keep the shoulders
over the hips during the entire range-of-motion, do not let the shoulders drop
back behind the hips.
2. Place the feet
as if you were going to perform a vertical jump, hip-width apart.
3. When lowering
the bar, the lifter should simultaneously bend the knees as the bar hits the
shoulders to help absorb the weight.
4. Do not lower the bar beyond 90 degrees in the elbow
joint.
Power Press
Purpose: To develop explosive power in the hips and
legs, as well as strengthen the shoulder muscles. This exercise also develops
the ability of the body to stabilize at the ankles, knees, hips, torso,
shoulders, elbows, and wrist.
Start Position:
1. Place the bar behind the neck on the
shoulders. For safety concerns, you may
want to start with the bar in front, in the power clean rack position.
2. Stand in an erect position with feet
shoulder-width apart.
3. Grip the bar a little wider than
shoulder-width apart.
Procedure:
1. Dip to a quarter squat position.
2. Extend explosively on to the balls of the
feet.
3. Press the bar upward by extending the arms
completely.
Key Points:
1. Keep the torso
perpendicular to the ground when lowering the bar; do not dip the torso
forward.
2. Complete the
lift by pressing the bar with the legs straight. Do not drop under the bar on
this exercise. Driving the legs will carry the bar to extension.
Jerk Press
An extremely explosive speed lift that
greatly stimulates hip strength and power. Address the bar in the same manner
as the power clean. Get into athletic stance - feet flat on the floor, about
shoulder width apart. Get the bar to the rack position of the clean. Spotters
may be used to lift the bar to the “rack”. Stand erect with the elbows up and
the bar resting on the deltoids. Dip the hips with the butt back and squat down
slightly. Feet are flat on the floor at this point (especially the heels).
Elbows are up to keep the weight squarely on the front of the shoulders.
Explosively drive the bar straight up by rolling hips forward. Fully extend the
legs: knees locked out, roll up onto toes. Jump up with the weight. The
bar will accelerate up overhead. As feet leave contact with the floor during
the jump split the legs super quickly and catch the weight overhead with the
arms locked out.
Important points:
a)
The feet should hit the floor daring
the split at precisely the same time that the elbows lock out, so that the arms
catch the weight.
b)
This lift is done mostly with the hips
and legs, so the upper body should not have to do much of the lifting.
c)
The knees should have some flexion
(bend) in them when catching the weight. Finish the lift from the split
position by bringing the back foot up to the front foot and standing erect
while the bar is still locked out overhead. Slowly bring the bar back down to
the deltoids, assume the starting position and repeat.
Deadlift
The
Stance: Approach the loaded barbell and assume a stance about as wide as your
own shoulders while gripping the bar such that the inner aspects of your arms
are slightly outside of your thighs.
Feet
and Shin Position: Feet should point straight forward or turned out to a 25
degree angle at most. The best foot angle is one which provides the least
amount of hip and knee restriction when you lower the hips in preparation to
lift, so don't be afraid to experiment a bit. The shins should be two to three
inches from the bar and then when you actually bend down and lower your hips in
preparation to lift, the shins will touch the bar. Most of the weight will be
on the heels of the feet. This facilitates maximal contribution of the glutes
and hamstrings. During the upward movement, the bar will travel as close to the
leg and shins as possible.
Hand
Position: A "reverse grip" should be used when deadlifting. This means
that one hand will be supinated (palm faces you) and the other pronated (palm
facing away). This will help keep the bar in your hand. An overhand grip may be used if preferred.
Head
Placement and Eye Contact: The entire spine should remain neutral, which means
you look neither up nor down, but instead, the head follows the body, almost
like you're wearing a cervical cast on your neck. It's ok for the head to be
SLIGHTLY up (this tends to improve muscular contraction of the low back
muscles) but in all cases, the lift must start with the hips down, the entire
spine neutral, and the feet flat on the floor.
The
Upward Movement: As you stand up with the weight, imagine pushing the earth
away from you with your feet. When viewed from the side, your hips and
shoulders should ascend together; if the hips rise before the shoulders, it
means you're using your back rather than your legs. If this happens, reduce the
weight until you can perform the lift correctly and add more specific
quad-strengthening exercises to your program.
The
Finish: Competitive powerlifters are required to demonstrate control over the
weight by standing up and then extending the hips forward in an exaggerated
manner. If you're NOT a competitive lifter, simply stand up with the weight without
this exaggerated maneuver.
Simply return the bar to the floor, under
control, by reversing the technique you used to lift the weight.
Key
Points:
- Do not initiate the lift with the
elbows flexed/bent.
- Do not start with the hips too
high (using the lower back instead of the hamstrings and glutes).
- Do not start with the hips too
low (trying to squat the weight up instead of deadlifting it).
- Do not allow the hips to rise
faster than the shoulders (should come up together to keep the stress on
the legs).
- Finish the lift (The hips
should be fully extended; you should be standing completely upright at
lockout).
- Do not round the back or
spine at any time.
Incline Press
This exercise
builds the upper portion of the pectoral muscles. Hands should be no more than shoulder width
apart. Keep the feet flat on the floor and the hips flat against the
bench. Use same technique as the bench
press.
Close-Grip Press
This exercise focuses primarily on the
triceps but also builds the muscles of the chest and shoulder areas. Hands should be shoulder width apart or
narrower. Lower and raise the bar while
keeping elbows close to the body and facing forward to keep the emphasis on the
triceps.
Barbell
Bent-Over Rows
May use overhand or underhand grip and may
alternate between wide and narrow grip. Use only back muscles to pull weight up
to chest. Exercise slowly through the full range of motion. Keep knees slightly bent.
EXPLANATION OF AUXILIARY LIFTS
Legs:
Trap
Bar - This exercise, a combination of a deadlift
and a squat, really works the glutes and hamstrings. The trap bar uses Olympic
plates and has a diamond shaped center. When performing the trap bar exercise
think more squat than deadlift. The technique employed by this lift is very
similar to the squat. To begin, step into the center of the diamond and get
into a power clean stance. Hands must be placed squarely in the middle of the
grip handles for balance. Make sure the butt is down, the chest is spread, and
the lower back is locked in place. Do the work with the legs. Make sure to keep
the hips down. Your back will become susceptible to injury if improper
technique is employed. It is recommended that you bounce the weight slightly on
the floor when doing repetitions. Do not come to a dead stop and pause between
each rep. Keep eyes focused straight ahead.
Leg Curls
- Lie on the leg curl machine on the stomach with both legs extended and the
hands grasping the handles. Place the ankle of each leg directly underneath the
pad of the machine’s lever and lock them at 90 degree angle. Slowly flex one of
the lower legs until pad touches butt. Lower slowly. Work one leg until
required reps are achieved then switch legs. *Exercise through full range of
motion.
Stiff Leg Deadlift
- Standing on bench or box with knees slightly bent. Lower bar to within I inch
of floor, maintain knee position, keep head up. While lower bar, keep back
flat, with shoulders pulled back. Return
to standing position.
Lunges
- This exercise develops power balance as each leg is forced to work
independently of the other—it is an excellent alternate to squats. Perform the
lift using a regular barbell. The bar is placed high on the upper back across
the trapezius muscles and the shoulders.
Stand straight, feet shoulder width apart. Step forward with one leg, heel first, taking
a long, but comfortable step. Drive the
hips down so that this leg is parallel to the ground. Drive the knee of the
back leg straight down until it is only a couple of inches from the floor. Both
knees are at 90 degree angles. The front knee should be directly over the toes,
but not beyond. Keep the upper body
straight, the head up, and the chest up and out. Come back to the starting position by driving
off of the front foot and forcing the front leg up and back. Do each set by
working one leg for the required reps and then work the other leg.
Step Ups
- An exercise that is very similar to lunges. Use a sturdy bench or box that
can support a lot of weight. Place barbell on your back in a position similar
to the regular squat. Step one foot onto the bench/box. Drive up onto that foot
fully extending the leg so that you are standing on one leg on the bench/box.
Once you achieve full extension on the leg, bring the other foot onto
bench/box. Step back down off the bench/box leaving the other foot resting on
the bench/box. Repeat the exercise now using the other leg to get up onto
bench/box. The set is complete when each leg has performed the required reps.
Squat Jumps
- Stand holding a dumbbell in the middle of the body between the legs, or with
two dumbbells at each side. Feet are
shoulder width apart. Assume a deep squat position, and at the bottom of the
squat, jump and explode up - let your
eyes find the ceiling, jump for height. Perform prescribed reps/sets in natural
rhythm. Rest periods: 3 -4 minutes between sets.
Hack Squat
(Hip Sled) - Treat this exercise like a normal squat. Get into a good squat
position. Spread the chest and keep the back in a firm, flat position by
pulling the shoulders back. Aggressively drive the hips up and through the
lift.
Shoulders:
Standing/Seated
Dumbbell Press - Start with dumbbells touching top of the
deltoids. Press dumbbells smoothly and under control overhead. Arms must reach
full extension. Slowly return dumbbells to starting position.
Lateral Raises - Stand with
dumbbells at the side. Keep the elbows slightly flexed. Raise the dumbbells
until arms are parallel to the floor. Pause and lower slowly to starting
position.
Front Raises - Stand with
dumbbells to the front. Keep the elbows slightly flexed. Raise the dumbbells
until arms are parallel to the floor. Pause and lower slowly to starting
position.
Shrugs
- Standing. Use trap bar or Olympic barbell. Arms should be as straight as
possible. Elevate shoulders to ears, pause for a count and return to starting
position. Do not roll the shoulders back
on the way down. Doing this restricts the effectiveness of the exercise and
may cause injury.
Chest:
Dumbbell Bench Press – Use a flat or
incline bench. Hold dumbbells tight
against the sides of the chest. Slowly press the dumbbells up until full
extension of the arms is achieved. Bring the dumbbells back down to the
starting position: tight against the sides of the chest. It is important to go
through the full range at motion.
Dumbbell Flies – On a flat bench,
hold dumbbells above the chest. While keeping the elbows slightly flexed, slowly lower the dumbbells until a stretch is felt
at the bottom of the lift. Again, while
maintaining the same slight flexion in the elbows, bring the dumbbells back up
to the starting position. It is important to go through the full range at
motion.
Dumbbell Pullovers – Lie flat on a
bench grasping one dumbbell with both hands, holding it over the chest
area. Move the dumbbell back and over
the head and allow it to travel as low as possible. Expand the ribcage and use the upper body
muscles to pull the weight back up to the starting position.
Back:
Upright
Row
Purpose: To
strengthen the shoulders and trapezius muscles. This exercise can be used as a
preliminary strengthening exercise for pulling movements.
Start
Position:
1.
Hands can be in a wide grip or narrow grip.
2. Slowly extend the legs elevating the bar to
just above the knees.
3. As the bar passes the knees, extend the hips
forward and up.
4. The shoulders, hips, and knees should be in
alignment with the bar held at arms length touching the top part of the thigh.
Procedure:
1. Pull
the bar to the top of the shoulders flexing
at the elbows.
2. Lower
the bar to starting position.
Key
Points:
1. Keep
the bar close to the torso for the entire movement.
2. Keep
the torso erect for the entire movement. Do not lean forward or backward.
3. During
the pulling action, keep elbows pointed up.
4. Do
the lift smoothly and under control.
Back
Extension
Purpose:
To strengthen the lower back (spinal erectors).
Starting
point:
1. Position the body face down on a bench.
2. Hook the ankles under the bar or have a
spotter hold them down.
3. The hip joint is positioned at the edge of the
bench.
4. Let the torso hang over the bench by bending
at the hips.
5. Place hands folded behind head and pull the
shoulder blades-together.
Procedure:
1. Raise the torso as high as possible.
2. Lower the body to the starting position and
repeat.
Key
Points:
1. Do this exercise with slow and smooth
movements.
2. Keep the shoulder blades drawn together for
the entire movement to keep the torso rigid.
Avoid
hyperextending the lower back.
Lat
Pulldown
Purpose: To develop
the muscles of the upper back.
Start Position:
1. Sit on stool and anchor thighs under pads.
2. Place hands using an overhand grip wider than
shoulder-width.
3. Allow the weight to pull upward on the
shoulders and upper back.
Procedure:
1. Pull the bar down to the base of the neck or
front of chest.
2. Return the bar to the starting position with
control and repeat.
Key Points:
1. When
returning the bar to the starting position, make sure to fully extend the arms
so that a stretch is felt in the upper back.
2. Keep
the back erect. Do not start the movement of the bar downward by leaning
backwards with the torso. This exercise should be done in a slow controlled
manner.
Low Rows
- Sit on low-pull station with a narrow grip on the bar. Pull the bar slowly to
the chest and hold for a count. Slowly return to starting position. Exercise
through the full range of motion.
T - Bar Rows
- Use T-Bar machine. Can alternate between wide and narrow grip. Use only back
muscles to pull weight up to chest. Exercise slowly through the full range of
motion.
Triceps:
Triceps Extensions
- (skull crushers) Lying on back. Arms extended, palms facing up. Flex elbow
until bar comes into contact with forehead. Extend arms to the starting
position.
Triceps Pushdowns - Standing facing
high-pull machine. Palms are facing down on the bar. Push down with lower arm
until arms are extended to the waist.
Dips - (Weighted) Performed on a dip station.
Start with arms extended and locked out. Lower body until hands are at chest
level. Keep elbows in, tight to the body.
Return to starting position.
Biceps
Bicep Curls
Purpose: To develop
the biceps.
Start
Position:
1. Use an underhand grip slightly wider than
shoulder-width.
2. Position feet shoulder-width apart.
3.
Hold at arm’s length.
Procedure:
1. Pull the bar slowly to the shoulders by bending
at the elbows.
2. Lower the bar in a controlled manner to the starting
position.
3. Keep the elbows positioned at the sides
throughout the movement.