Explanations and Video Demonstrations

of Exercise Technique

 

 

Please visit these web sites for video and pictures demonstrating the proper technique for various exercises:

 

 

http://www.nsca.com/videos/displayvideos.asp

 

www.pacific.edu/AthleticPerformance/ ŕ click on exercise video descriptions

www.stackmag.com ŕ click on exercises

 

www.exrx.net

www.inno-sport.net/Media.htm


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” ttoo 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:

 

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.