CSCS Exercise Technique

Do you always need to use collars or locks to secure free weights on the bar?

YES

Once the bar is caught overhead and slightly behind the ears in a power snatch with the......

arms fully extended an erect & stable torso a neutral head position flat feet and the body's wt over the middle of the ft

What should the position be of the arms during the power snatch?

arms should be outside the knees with the elbows fully extended and pointed out to the sides

What grip should a spotter us when assisting in a flat bb bench press?

closed, alternated grip inside the lifters hands after signal assisting in moving bar off rack and guide bar to a position over the lifter's chest and release

What muscle groups & muscles are used during the front squat?

gluteals (gluteus maximus) hamstrings (semimembranosus, semitendinousus, biceps femoris) quadriceps (vastus- lateralis, intermedius, medialis, rectus femoris)

During the power snatch/hang power snatch/1 arm db snatch/muscle snatch what muscles are used for hip extension?

gluteals-gluteus maximus hamstrings- semimebranosus, semitendinosus, biceps femoris

clean grip or parallel-arm position for front squat

grasp the bar evenly with a closed & pronated grip, slightly wider than shoulder-width apart Rotate the arms around the bar to place the bar on top of the anterior deltoids & clavicles. the backs of the hands should be either slightly on top of or just outside of the shoulders, right next where the bar rests on the deltoids raise the elbows to lift the upper arms to parallel with the floor. The wrists should be hyperextended & the elbows fully flexed

Describe the grip and hand placement prior to beginning a flat barbell bench press.

grasp the bar evenly with a closed & pronated grip, slightly wider than shoulder-width apart.

What is the purpose of a wt. belt?

help maintain intra-abdominal pressure

What is the concentric action during a front squat?

hip & knee extension

What is the description of the concentric action of the power snatch/hang power snatch/1 arm db snatch/muscle snatch?

hip extension knee extension ankle plantar flexion shoulder flexion and abduction scapular elevation elbow flexion elbo extension

Where/how should your feet be placed during the power snatch?

hip-and shoulder width apart with toes pointed slightly outward so the knees track directly over the ft.

Where should power & explosive exercises be performed?

in a clean, dry flat, well marked area free of obstacles and people same for non-power exercises such as the lunge, deadlift, and step-up

core stability & balance training methods

include isolation exercises, the intentional use of machines or free wts, & instability devices to activate the core and improve balance

nontraditional implements

incorporates strongman exercises & kettebell training to add greater variation to lifters' overall training

unilateral training

integrated into a training program to reduce bilateral asymmetries or as a rehabilitation tool

What are mulitjoint exercises?

involve 2 or more joints that change angles during the execution of a repetition

Bodywt exercises

involve the use of the body's own wt as a form of external resistance through various movements

How do you perform the valsalva maneuver?

involves expiring against a closed glottis, which, when combined with contracting the abdomen & rib cage muscles, creates rigid compartments of fluid in the lower torso & air in the upper torso & increases pressure within the abdomen.

Describe the power snatch.

involves lifting the bar overhead wit the arms fully extended all in 1 movement

Describe the hand position of the spotter during the downward movement and beginning of upward movement when assisting a flat bb bench press.

keep hands in the alternated grip position close to-but not touching-the bar as it descends.

Where should the weight be during the downward movement of the front squat?

keep the body's weight over the middle & heel area of the ft, do not allow the heels to rise off the floor during the descent

What should your knees not do during the upward movement during a front squat?

keep the the knees aligned over the ft; DO NOT allow the knees to shift inward or outward as they extend

Describe the positioning of the wrists and forearms during the downward phase of a flat bb bench press.

keep the wrist stiff & forearms perpendicular to the floor & parallel to each other. The width of the grip will determine how parallel the forearms are to each other

Describe the starting position for bent-knee sit-up.

lie in a supine position on a floor mat flex the knees to approximately 90 degrees & flex the hips to approximately 45 degrees to place the ft flat on the mat with heels near buttock thighs, knees, & ft should be aligned with each other fold the arms across the chest or abdomen all repetitions begin from the position

Where should repetitions start for a flat barbell bench press?

liftoff with the help of the spotter

How far should you lower the bar during a flat bb bench press?

lower the bar to lightly touch the chest at approx nipple level; do not bounce the bar on the chest or arch the low back to raise the chest to meet the bar. KEEP THE 5 POINT CONTACT POINTS

What are some guidelines for when performing alternative modes and nontraditional implements?

maintaining stable body position, utilizing an appropriate grip, and following proper breathing patterns.

What can happen if you use a wt. belt too often?

may reduce opportunities for the abdominal muscles to be trained.

What should you check before performing a bar overhead exercise?

sufficient floor-to-ceiling space

catch

the act of receiving the bar in the overhead position

What happens if you are using bumper plates with the downward movement during a power snatch?

the bar can be returned to the floor with a controlled drop; the bounce of the plates should be controlled with the hands on or near bar.

What is the common way for the downward movement of the bar during a power snatch?

the bar is lowered slowly from the overhead position by gradually reducing the muscular tension of the shoulders to allow a controlled descent of the bar to the thighs. The hips & knees are simultaneously flexed to cushion the impact of the bar on the thighs. The bar is then lowered by squatting down until it touches the floor

In the starting position where should the bar be placed during a power snatch?

1 in in front of the shins over the balls of the ft.

What should you not do during the first pull of the power snatch?

Do not let the hips rise before or faster than the shoulders. You want to keep the torso angle constant.

Describe the downward movement for the spotters during the front squat.

-keep the thumbs crossed & hands close to- but not touching the bar as it descends. -slightly flex the knees, hips & torso, and keep the back neutral when following the path of the bar

Describe the upward movement for the spotters during the front squat.

-keep the thumbs crossed & hands close to-but not touching- the bar as it ascends. -slightly extend the knees, hips & torso & keep the back neutral when following the path of the bar -at the lifter's signal after the set is completed, move sideways in unison with lifter back to the rack -simultaneously grasp the bar & assist with balancing the bar as it is placed back on the supporting pins or ledge -release the bar smoothly

When beginning the downward movement during a flat bb bench press what should you do?

-lower the bar slowly and under control toward the chest -move the elbows down past the torso & slightly away from the body

Describe the bar path for the upward movement during a flat bb bench press.

-press the bar up & slightly backward -continue pressing the bar up until the elbows are fully extended but not forcefully locked -keep 5 pt contact -keep wrist stiff & forearms perpendicular & parallel

Describe the upward movement during a front squat.

-raise the bar under control by extending the hips & knees -maintain a neutral or slightly arched back & ridgid-arm position. As the bar is raised, resist the tendency to lean forward by keeping the head tilted slightly back & the chest help up & out - continue raising the bar at an even rate until the hips & the knees are fully extended to return to the starting position. - at completeion of set, signal the spotters for assistance to rack the bar, but keep grip on the bar until both ends are secure & motionless on the supporting pins or ledge.

Describe the starting position for spotters during the front squat.

-stand erect at opposite ends of the bar with the ft shoulder-width apart & the knees slightly flexed -grasp the end of the bar by wrapping the hands around the bar with the thumbs crossed & palms facing the bb -at the lifter's signal, assist with lifting & balancing the bar as it is moved off the supporting pins or ledge -move sideways in unison with the lifter as the lifter steps backward -release the bar smoothly -hold the hands 2 to 3 inches below the ends of the bar. -after the lifter is in position, assume a shoulder-width stance with the knees slightly flexed & the torso erect

What is the starting position of a spotter for completing a flat bb bench press?

-stand erect behind the head of the bench -place the ft shoulder-width apart with the knees slightly flexed

Describe the downward movement of the front squat.

-begin by flexing the hips & slowly under control -maintain a neutral or slightly arched back & rigid-arm position do not round the upper back or lean forward as the bar is lowered -as knees flex, keep them aligned over the ft

crossed- arm position for front squat

-flex the blows & cross the arms in front of the chest -move the body to position the bar evenly on the anterior deltoids without touching it with the hands -after the body is in the correct position, place the hands on top of the bar & use pressure from the fingers to keep it in position. NOTE: that this is an open grip; the thumb will not be able to encircle the bar bc the shoulders will be in the way -raise the elbows to lift the upper arms to a position parallel to the floor

What are the 6 guidelines to place the body in the correct preparatory position before power lifting or lifting wt off the floor?

1. Back is neutral or slightly arched. 2. Trapezius is relaxed & slightly stretched, the chest is held up, & out, & the shoulder blades are held together. 3. The head is in line with the spine or slightly hyperextended. 4. The body's wt. is balanced between the middle & balls of feet, but the heels are in contact with the floor. 5. Shoulders are over or slightly in front of the bar. 6. Eyes are focused str8 ahead or slightly upward.

Describe the best way to lift wt off the ground without increasing back strain.

1. Squat down behind the bar or between the dbs. 2. Place the feet between hip & shoulder width aprart. 3. If bar, place bar close the shins & over the balls of the feet & gasp the bar with a closest grip that is shoulder-width (or slightly wider) apart. 4. If dbs, stand directly between them & grasp the handles with a closed grip & a neutral arm or hand position. 5. Position the arms outside the knees with the elbows extended.

What are the 5 points of contact for the staring position during bench press?

1. head is placed firmly on the bench. 2. shoulders & upperback are placed firmly and evenly on the bench. 3.

Describe spotting overhead exercises & those with the bar on the back/front of the shoulders.

1. should be performed inside a power rack with cross bars placed a proper height(depending on the person's ht. & exercise being performed) 2. if performing exercises outside of a rack such as, a heavy wted step up or wted lunge 3. shoulder press, barbell lunge, and barbell squat

Describe spotting over-the-face exercises.

1. spotter's should use alternated grip, usually narrower than the lifter 2. supinated grip maybe needed to allow for spotting ex. curved lying barbell triceps extension 3. bench press, lying barbell triceps extension, db fly

Continue the downward movement during a stiff-leg dL until one of the four events occurs

1. the plates touch the floor(or the bar touches the ft or well -trained lifters standing on a raise platform) 2. the back cannot be held in the neutral or slightly arched position 3. the knees fully extend 4. the heels rise of the floor

When do stop downward movement during a front squat?

1. thighs are parallel to the floor 2. torso begins to round or flex forward 3. heels rise off the floor Actual squat depth is dependent on lower body joint flexibility keep the body tight & in control; do not bounce, or relax the legs or torso at the bottom of the movement

Describe the first pull during the power snatch.

Arms should be full extended and forcefully extending the hips and the knees. These joints must extend at the same rate to keep the torso angle constant in relation to the floor. Weight should slightly shift from balls of the feet to the heels.

Describe the transition phase of the power snatch.

As the bar rises to just above the knees, thrust the hips forward & slightly flex the knees to move the thighs against, & the knees under, the bar. During this second knee bend, the body's wt. shifts forward toward the middle of the ft., but the heels remain in contact with the floor. Shoulders should still be over the bar, although they will tend to move backward as the knees & thighs move under the bar.

When do you need a spotter?

Exercises that involves movement over the HEAD or over the FACE Additionally, when a bar is placed on the back of a lifter's neck, across the shoulders, or on top of the anterior deltiods or clavicles

What is the starting position for a stiff-leg dL?

Observe the preparatory body position & lifting guidelines to place the body in the correct position to lift the bar off the floor -1 important exception is that the knees are slightly flexed & remain in this position throughout the downward & upward movements

Describe the catch phase

after the lower body has fully extended and the bar reaches near-maximal ht, pull the body under the bar by rotating the arms and hands around & then under the bar & by flexing the hips & knees to approximately a quarter-squat postion Ft. typically regain contact with the floor in a slightly wider stance with the toes pointed out slightly farther than at the starting poistion Once arms are under the bar, extend the elbows quickly to push the bar upward & the body downward under the bar. After gaining control & balance, stand up from the quarter-squat extending the hips & knees to fully erect position

What are single joint exercises?

allow movement in only one joint.

variable reistance

allows the applied resistance to be varied in conjunction with changes in joint angle to maximize force application throughout the full range of motion

Describe the power phase of the power snatch.

as the lower body joints fully extend, rapidly shrug the shoulders. The elbows should be extended & pointed out to the sides during the shrugging movement As the shoulders reach their highest elevation, flex the elbows to begin pulling the body under the bar. The upper body movements are similar to the pright row exercise, only with a wider grip. Continue to pull with the arms as high & as long as possible. Bc of the triple extension of the lower body & the pulling effort of the upper body, the torso will be erect or slightly hyperextended, the head will be tilted slight back, and the ft may lose contact with the floor

When lifting the bar up and out of the supporting hooks of the squat rack always step ___________________ at the ___________________ of the set and step_____________ at the ___________ of the set.

backward beginning forward end DO NOT WALK BACKWARD TO RETURN THE BAR TO THE RACK

What is the upward movement for a bent-knee sit-up?

begin the exercise by flexing the neck to move the chin nearer to (but not touching) the upper chest and then curl the torso to lift the upper back off the mat maintain the same stationary lower body position with arms folded across the chest; do not lift the feet off the mat as the upper body is raised continue to curl the torso toward the thighs until the upper back is off the mat

What is the downward movement for stiff-leg dL?

begin the exercise by forming a neutral or slightly arched back and then flex forward at the hips slowly & under control during the descent, keep the knees in the same slightly flexed position, with back neutral or slightly arched and the elbows fully extended keep the body tight & in control; do not bounce or relax the torso at the bottom of the movement

During the power snatch/hang power snatch/1 arm db snatch/muscle snatch what muscles are used for plantar flexion?

calf-soleus, gastrocenmuius

What can the valsalva maneuver provide?

can be helpful for maintaining proper vertebral alignment & support by increasing intra-abdominal pressure

What are the predominate muscles involved during flat bb bench press?

chest- pectoralis major, pectorialis minor shoulders anterior deltoid scapulae-serratus anterior upper arm (posterior)-triceps brachii

What position do you grasp the bar during the front squat?

clean or parallel-arm position or crossed-arm position for either hand position, keep the elbows lifted up & forward this contributes greatly to securing the bar on the shoulders

What are the side effects of the valsalva maneuver?

dizziness, disorientation, excessively high blood pressure and blackouts therefore should only be done for about 1-2 seconds

If the lifter can not achieve the proper starting position what should you do?

do the hang power snatch bc the lifter doesnt have to start from the floor

When should you not use a wt. belt?

during light loads of exercises such as dl or back squats or when performing exercises that do not stress the lower back

When should you use revolving sleeves?

during power and explosive exercises

When is it recommended that you should use a wt. belt?

exercises that place stress on the low back & during sets that use near-maximal or maximal loads

What is the general guide for breathing during resistance training?

exhale through the sticking point of the concentric phase & inhale during the easier part of the exercise (eccentric phase)

Where should the eyes focus during the downward movement of a front squat?

eyes ahead & slightly above horizontal, & tilt the head back slightly

What can well-trained do to achieve greater ROM when performing the stiff-leg deadlift?

may stand on a raised platform, instead of touching the plates to the floor, the lifter can lower the bar to touch the ft. doing this requires an extremely large degree of flexibility in the hamstrings, gluteals, and low back; therefore, most people should not use a raised platform

How should the weight be distributed during the upward movement during a front squat?

move the bar upward by pushing through the whole foot with the bodys wt. evenly distributed between the heel & midfoot to keep each ft in contact with the floor & the hips under the bar. DO NOT allow the boys wt to shift forward onto the balls of the ft.

What ht should a squat rack be set to?

position the bar at armpit ht. for the front squat & back squat using that setting when beginning or ending an exercise with the bar at shoulder ht is preferred to beginning or ending with the bar at the floor

What is an example of a mulitjoint exercise?

power clean includes hip, knee, and ankle joints

What grip should be used during a power snatch?

pronated and hips should be lower than the shoulders closed or hook grip

What should happen if a repetition in a power or explosive exercise cannot be completed?

push forward on the bar to move the body backward and let the bar fall to the floor. DO NOT attempt to save a missed or failed repetition of this type of exercise

During the power snatch/hang power snatch/1 arm db snatch/muscle snatch what muscles are used for knee extension?

quadriceps- vastus lateralis, vastus intermdius vastus medial is, rectus femoris

What is the upward movement of a stiff-leg dl like?

raise the bar by extending the hips during the ascent, keep the knees in the same slightly flexed position with the back neutral or slightly arched and the elbow fully extending continue the upward movement to return to the starting position at the completion of the set, slowly flex the hips and knees at the same rate (to keep an erect torso position) to squat down and return the bar to the floor in a controlled manner.

During the power snatch/hang power snatch/1 arm db snatch/muscle snatch what muscles are used for scapular elevation?

shoulder & upper back-traps upper portion

What is the description of the concentric action during a flat bb bench press?

shoulder transverse (horizontal) adduction scapular protaction (abduction) elbow extension

During the power snatch/hang power snatch/1 arm db snatch/muscle snatch what muscles are used for shoulder flexion and abduction?

shoulders- anterior and medial deltoids

Describe the starting position for the front squat?

signal spotters, extend the hips & knees to lift the bar off the supporting pins or ledge, & then take a step backward. Beware of frame that the bar doesnt hit. Position ft between hip-and shoulder width aprt with toes slightly outward so the knees track direct over the ft

What is an example of a singlejoint exercise?

the elbow joint during the biceps curl exercise

Where should the lifters eyes be prior to beginning a flat barbell bench press?

the eyes should be directly below the racked bar

What is the second pull (power phase) of the power snatch?

the upward movement from the power position with the bar at the thighs & close to the body to where the lower body joints are fully extended & the bar has reached its maximum velocity

What is the transition phase of the power snatch?

the upward movement phase where the knees and thighs move forward under the bar

What are structural exercises?

those that load the vertebral column & therefore place stress on it

T/F Fully insert the selectorized pin or key into the wt stack for machine exercises.

true

Describe the downward movement of a bent-knee sit-up.

uncurl the torso, then extend the neck slowly & under control back to the starting position; do not lift the buttocks off the mat to help rebound for the next repetition. maintain the same stationary lower body position & keep the arms folded across the chest

During the power snatch/hang power snatch/1 arm db snatch/muscle snatch what muscles are used for elbow flexion?

upper arm (anterior)-brachialis, biceps brachia, brachioradialis

During the power snatch/hang power snatch/1 arm db snatch/muscle snatch what muscles are used for elbow extension?

upper arm (posterior)-triceps brachii

When should the hook grip be used during a power snatch?

when lifting maximal or near-max loads

How is the hand placement for the power snatch?

wider than others and is measured by the distance from the knuckle's edge of the clenched fist of an arm extended out to the side and parallel to the floor, across the back of the arm and upper back, to the outside edge of the opposite shoulder OR elbow-to-elbow spacing can be modified on shoulder flexibility and arm length