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10 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 |
