We have spent the better part of the last two months learning how to move our bodies correctly in order to get stronger and prevent injury. We have focused on a few major lifts and have sprinkled in various auxiliary movements. Just about everyone is working hard and will make great improvements, however it is all for nothing if you don't learn something along the way. For this weeks blog I want you to be the teacher. If you can teach someone something you learn it on a deeper level.
Think about the lifts of the squat and the deadlift. I want you to come up with the most important cues for thoes two lifts and give me a five step process for teaching each. For example, if I were to do the same for the bench press it would look like this:
Bench Press
Even grip, have spotter
Shoulders packed back and down
Feet planted
Inhale, elbows out, lower bar to chest
Exhale, press to lockout
Your five step process should show me how to do the lift correctly and should include any safety concerns. I will not post these responses untill Friday.
Squat:
ReplyDelete-Active shoulders, pickup bar on deltoids
-Step out into space away from any obstacles, adjust feet into squat stance
-Keep knees pressed out, sit back down to knees parallel
-Come up with hips
-Walk through rung to rack bar, dropping it once it has hit the rack
Deadlift:
-Power stance, back straight
-Grip bar (either switch or double overhand) just outside knees
-Tighten core (back, stomach, sides, etc., keep head up
-Stand up with hips coming up same time as the legs
-Push the hips through
Alec Jasen
Squat
ReplyDelete1. put the bar inbetween your neck and shoulder
2. make sure your feet are square under the bar
3. walk out with the weight and have your feet at a 45 degree angle facing out
4. squat down keeping your back flat and go past paralell
5. rack the weight by slaming the weight not placing it into the slots
-matt bussard
Squat
ReplyDelete-Make sure there are metal bars in the rack to act as spotters
-Use tight core
1. Step underneath bar, and pick it up.
2. Feet are shoulder length apart, slightly facing outwards
3. Slight bend in the knees and squat down
4. Make sure knee bend does not go past feet
5. Push back up, with weight in the heels.
-Heels should not come off the ground.
Deadlift:
1. Tighten core, flex chest and back to be erect
2. Slight bend in the knees, and get grip on bar with straight back
3. Lift the bar using hips and legs, not back
4. Weight should be in heels
5. When lifting the bar, the bar should slide against your legs
6. Drop the bar or bring it back down, sliding against your legs
Period 2
Mr. Kirk
John Shi
John Stoeber
ReplyDeleteSquat
-safety bars in the cage
-put bar on back of shoulders, lift bar off rack
-bend legs getting below parallel, avoid flexion and extension in back, make sure that if you looked down you could see your feet
-use legs to push bar up, spread your hips on the way up
Deadlift
-place bar in front of shins
-bend your knees and slightly move your hips forward or "bend the bowl"
-avoid flexion/extension in the back
-use legs to pull bar off the ground
-slowly bring bar to the ground and end in the starting position
Deadlift:
ReplyDeletefeet shoulder-width apart, knees slightly bent
big chest, tight core
keep spine in a neutral spine position
stand up with the bar, keeping the positions specified in the first three steps
drop bar, or lower bar to the ground keeping the positions specified in the first three steps
-Mehrzad
How to Deadlift
ReplyDeletestep 1. Squat down,hands below knees, even out grips
2. plant feet
3. chest out
4. inhale before lifting the bar, exhale once you reached the top
5. sqaut down,drop the bar weight, take few steps back.
by: John Gomez
FOR SQUAT
ReplyDelete- Duck under the bar (which should be racked at shoulder level) and place it on the ridge naturally formed behind the shoulders.
- Keep legs shoulder-width apart
- Keep back straight when squatting.
- Keep weight on heels, and not toes.
- Squat down to slightly below your knees, and return to standing position.
FOR DEADLIFT
- Arch your back, bend knees, and grasp the bar while it is still on the ground.
- Hands should be 1.5-2 ft apart on the bar (reverse grip can be used for heavier weight).
- Legs should be shoulder-width apart
- Keep the chest spread out
- Slide the bar up against the knees up to hips, meanwhile keeping back straight.
David Oganesyan
Squat
ReplyDelete1 get bar to proper height about shoulder high
2 get under neath bar with bar on the natural curve on your shoulders
3 life bar up take a step back
4 squat down and keep core tight
5 push up with legs
Deadlift
1 set hands a llittle more then shoulder width apart on the bar
2 squat down and keep back flat and chest up
3 when lifting the bar up drap across your thighs and lift up
4 either drop the weight or left it down slowly
5 release yourself from the weight
Bobby mack
Deadlift:
ReplyDelete1.Stand with the bar above the center of your feet - your stance should be a bit more narrow than shoulder-width to give your arms room.
2.Grab the bar overhand so your arms are vertical to the floor - if your hamstrings are tight, do Squat 2 stands to boost your hip flexibility.
3.Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.
4.Lift your chest but don't squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine.
5.Pull - keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.
Squat:
1.Get underneath the bar and place the bar across the top of your posterior deltoids. Your arms should be out and gripping the bar about 5-7 inches outside your shoulder. The bar should be trapped between your hands and your delts. Your wrists should not be underneath the bar supporting the weight.
2. Unrack the bar from the power rack and take a step back
3. Your butt should be slightly out, your eyes should be facing forward. Squat down, making sure to not round your back or bend over too far at the waist. For a full squat your hip crease (where your legs attach to your hip) should drop below the top of your knees.
4. When you get to the bottom, you're going to want to drive back up with your hips
5. Continue to drive up and return to the standing position
Jason Chen
Deadlift:
ReplyDeleteFeet shoulder width apart
Grip outside your feet
Keep back straight
Stand up and use all your muscles to lift the bar
Keep a straight back the whole time because you do not want to mess up any part of your back
-Ethan Gladner
Squat:
ReplyDeleteFeet shoulder width apart
Comfy grip
Place bar in between the 2 neck bones where it is comfy
Squat down past your knees with your weight on your heels
Keep your back straight
- Ethan Gladner
squat:
ReplyDelete1. try to focus on a point on the roof so you keep you head up
2.feet should be shoulder width apart.
3.go all the way down dont go halfway.
4.push up with your hips
5. dont bend your back keep you back straight
keivan ramezani
Deadlift
ReplyDelete-feet shoulder length apart
-hips down
-chest up
-close grip
-keep back straight
Squat
-toes pointed 45-60 degrees out
-comfortable stance
-chest up
-squat down to parallel
-push through heels
Charles Li
Deadlift:
ReplyDelete1. Tighten core, flex chest and back to be erect
2. Slight bend in the knees, and get grip on bar with straight back
3. Lift the bar using hips and legs, not back
4. Weight should be in heels
5. When lifting the bar, the bar should slide against your legs
6. Drop the bar or bring it back down, sliding against your legs
squat
1. set the bar right above ur shoulders but under where your neck meets your back
2. once lifted get in your athletic stance with your feet shoulder width , shoudlers back, back staright
3. push ur hips back as if u wer sitting in a chair
4. go down past parrallel pushing ur knees out as you go down.
5. push through your heels and explode up to finish.
-miles green
Both exercises require great form in order to be completed safely and effectively.
ReplyDeleteSquat: first teach how to air squat without the assistance of a bar, then show him by pinching his shoulder blades together where to place the bar on his back,have him lift off with his head facing the ceiling to give him a big chest and flat back with his stance shoulder with apart,then have his slowly go down to a below 90 degree squat and back up
Deadlift: assuming you have taught the student how to squat first, now have him go down in a squat and have him just put his hands by his side to then grab the bar and emphasize a big chest and keeping his butt low to ensure a safe flat back, now just have the student push away from the ground with his feet to ensure a proper lift
-Josh Strauss
SQUAT
ReplyDeletefeet shoulder width apart
look up when you go down so you wont bend your back
keep heels on the ground
push out withh heels not your toes
go down slowly and come up slowly
DEADLIFT
have an even grip
straighten your back
get low/bring your hips down
look up so you wont bend your back
make sure you bring you hips and back up at the same time
BY: Keivan Ramezani
Squat:
ReplyDelete1. Plant feet at shoulder width
2. Get an even grip on the bar
3. Place bar around bottom neck area
$. Lift, keep core tight, and squat down into heels
6. Breath in and push through your heels
Deadlift:
1. Place bar by shin area
2. spread legs and grip to about shoulder width
3. keep arms locked, shoulders back, and lower back tight
4. Lift straight up while keeping everything tight
5. Bend knees while bringing bar back down
-Jason Bernard
Both exercises require great form in order to be completed safely and effectively.
ReplyDeleteSquat: first teach how to air squat without the assistance of a bar, then show him by pinching his shoulder blades together where to place the bar on his back,have him lift off with his head facing the ceiling to give him a big chest and flat back with his stance shoulder with apart,then have his slowly go down to a below 90 degree squat and back up
Deadlift: assuming you have taught the student how to squat first, now have him go down in a squat and have him just put his hands by his side to then grab the bar and emphasize a big chest and keeping his butt low to ensure a safe flat back, now just have the student push away from the ground with his feet to ensure a proper lift
-Josh Strauss
Squat:
ReplyDelete-Big chest, tight core, lift bar on deltoids and traps
-step back, away from obstacles. Maintaining big chest and strong core, look towards ceiling and begin to squat
-keep feet shoulder width apart and parallel, knees pressed out. Bend at hips and knees, sit back into the squat until thighs are parallel with the ground
-Come back up, focusing on tight core. Rack weights through the cage, not leaning too far forward and careful not to drop the weight.
Deadlift:
-legs shoulder width apart or a little wider, depending on comfortable position. Squat down and grab the bar with arms straight down, back flat and shoulders back to prevent injury
-looking up, lift with legs and hips, not back
-push through heels, should be leaning back
-bring bar up along the legs, should scrape a little to ensure you don't hurt your back. Explode through.
-maintaining strong core, shoulders still pinched, lower weight back to floor along body, still only using legs and hips.
Cooper Hazel
Squat
ReplyDelete1)step under the bar, placing it on the back of your shoulder muscles
2)square feet under the bar and lift up
3)walk the bar back a few steps and tighten your core and expose your chest
4) sit back into a squat position, maintaining the good form. Go to parallel
5) sit backon your heels and stand up
Dealift
1)tighten yor core and make sure you have a big chest and a strong curve in your back
2) bend at your knees and grip the bar. Make sure your feet are about shoulder length and even
3) take a deep breath and tighten your entire body
4)pull up on the bar while maintaining good form
5) lock out at the top of the lift-back extended- and drop the weight
--Skyler Santomartino
eadlift:
ReplyDelete1. Tighten core, flex chest and back to be stright and aliened
2.bend in the knees a little and get grip on bar with straight back
3. bring the bars to your shins
3. using your hips and legs carry the weight
4. Weight should be on the heels
5. the bar should always be against your leg
6. Drop the bar or bring it back down
squat
1. get under the bar, put the bar on your back
2. make sure your legs are shoulder width apart and flex your core
3. push your but back and get down
4.keep going down until you past parrallel
5. always be on your heels. then get back up
-rafi Hadhiman
wrighter-Squat
ReplyDelete1 set the bar between your shoulder and chest.
2 place your hands both on the bar look for an even grip.
3 lift the bar using both legs instead of one
4 take few steps back and squat down while keeping core tight
5 down untill the prallell breaks and back up.
Deadlift
1 set hands a llittle more then shoulder width apart on the bar
2 squat down looking foward with your chest up and back straight
3 keep your backstraight and chest up and lift up the bar using your legs.( push uo)
4 after the lift you may brin it back down or drop the wheight
5 release yourself from the weight
--Andrew Yang
sqauat
ReplyDelete- straitened back
- sink your hips back don't just bend your knees
-tighten core and flex it
deadlift
-feet hip width apart
- grab the bar and sink your hips as far back and down as possible
-flex your core and keep your back straight
Ralph Bernardo
squat:
ReplyDelete-keep skoulder with apart
-get under bar put it on your shoulders
-flew your core
dip down with your butt and pop back up
deadlift:
-tighten core
-bend the knees a little
-grab the bar and pull above the shins
-using your hip and legs pull up the weight
-drop the bar
-Sina Dayanzadeh
Deadlift
ReplyDelete-place bar in front of shins
-bend your knees and slightly move your hips forward or "bend the bowl"
-avoid flexion/extension in the back
-use legs to pull bar off the ground
-slowly bring bar to the ground and end in the starting position
Squat:
-Big chest, tight core, lift bar on deltoids and traps
-step back, away from obstacles. Maintaining big chest and strong core, look towards ceiling and begin to squat
-keep feet shoulder width apart and parallel, knees pressed out. Bend at hips and knees, sit back into the squat until thighs are parallel with the ground
-Come back up, focusing on tight core. Rack weights through the cage, not leaning too far forward and careful not to drop the weight
squat
ReplyDelete1.Stand with feet hip- or shoulder-width apart.
2. Place the barbell on the back of your lats
3. Bend the knees as close as 90 degrees
4. Contract the glutes and legs slowly
5.stand back up without locking the knees
6. Always keep the knees in line with the toes and stand on your heels
deadlift
1.Step up to the bar so that your feet are shoulder width apart and under the bar
2.Squat down and grab the bar
3.use mix grip or hook grip
4.Lower your hips so that your thighs are parallel to the floor
5.strighten and tighten your back and look straight ahead or look up
6.Lift the bar off the ground by standing up raising your hips and shoulders at the same time but keep a flat back
pouya susanabadi
push press
ReplyDeletegrab the bar
pull it out of the rack
bend your nees a little
give a slight jerk in the legs
push the bar as hard as you can over your head
bring your head a little forward form the bar
-xavier hill