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Leg Squat - Full or Deep
Preparation
From a rack with barbell upper chest height, position barbell on the back of
the shoulders and grasp bar to sides. Dismount bar from rack.
Execution
Descend until knees and hips are fully bent. Extend knees and hips until
legs are straight. Return and repeat.
Comments
Keep head forward, back straight and feet flat on the floor; equal
distribution of weight through fore foot and heel.
Hip and
ankle flexibility is
important for both execution and safety in this movement. Certain knee
problems maybe aggravated by this exercise.
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Leg Squat
Preparation
From a rack with barbell upper chest height, position bar on the back of the
shoulders and grasp barbell to sides. Dismount bar from rack.
Execution
Descend until thighs are just past parallel to floor. Extend knees and hips
until legs are straight. Return and repeat.
Comments
Keep head forward, back straight and feet flat on the floor; equal
distribution of weight throughout forefoot and heel.
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Arm curl
Preparation
Grasp bar with a shoulder width under hand grip.
Execution
With the elbows to the side, raise the bar until forearms are vertical.
Lower until the arms are fully extended. Repeat.
Comments
When the elbow is fully flexed, the elbow
should only travel forward a few inches allowing the forearm to be no more
than perpendicular to the floor to allow for a relative release of tension
in the muscles between repetitions.
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Lat
Pull Down
Preparation
Grasp bar with wide grip. Sit with thighs under supports.
Execution
Pull bar down to upper chest. Return until arms and shoulders are fully
extended. Repeat.
Comments
Try not to use body-weight to assist with pull, and don't lean too far
back. Ease weight back up slowly.
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Adduction
Standing medial movement of leg toward the
midline of the body; moving the thigh inward with hip straight.
Transverse Adduction
Seated medial movement toward the midline of the body in a horizontal
plane; moving the thigh inward with hip bent.
Abduction
Standing lateral movement away from the midline of the body; moving the
thigh outward with hip straight.
Transverse Abduction
Seated lateral movement away from the midline of the body in a
horizontal plane; moving the thigh outward with hip bent.
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High
Pull up - Barbell
Preparation
Stand with light barbell on floor, feet natural distance apart.
Execution
Squat to pick up bar with close overhand grip, with one fluid movement
raise bar above head allowing wrists to lead with hands down and arms
extended fairly loosely - return - repeat.
Comments
Try to keep loose and at the top of the movement assume a hang position.
Don't bang the weight on the floor on return. Very good warm-up exercise.
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Knee
Raises
Preparation
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Place weight between ankles or use
no weight. Position body on padded parallel bars with hands on handles,
back on vertical pad, and body weight supported on forearms.
Execution
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Raise legs by flexing hips while
flexing knees until hips are fully flexed. Continue to raise knees toward
shoulders by flexing waist, raising hips from back board. Return until
waist, hips, and knees are extended. Repeat.
Comments
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Exercise can be performed without
added weight until more resistance is needed.
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Rectus Abdominis and Obliques
dynamically contract
only if actual waist flexion occurs. With no waist flexion, Rectus
Abdominis and External Oblique will only
isometrically contract
to stabilize the pelvis and waist during hip flexion. It may be necessary
to completely flex the hips before waist flexion is possible.
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Bent Forward Rowing
Preparation
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Bend knees slightly and bend over
bar with back straight. Grasp bar with a wide overhand grip.
Execution
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Pull bar to upper waist. Return
until arms are extended and shoulders are stretched forward. Repeat.
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Incline Dumbbell Arm Curls
Preparation
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Sit back on a 45-60 degree incline
bench. With arms hanging down straight, position two dumbbells with palms
facing in.
Execution
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With elbows back to the sides,
raise one dumbbell and rotate forearm until forearm is vertical to the
floor and the palm faces the shoulder. Lower to original position and
repeat with alternative arm.
Comments
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The biceps may be exercised
alternating (as described), simultaneous, or in a simultaneous-alternating
fashion.
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When the elbow is fully flexed,
the elbow should only travel forward a few inches allowing the forearm to
be no more than perpendicular to the floor to allow for a relative release
of tension in the muscles between repetitions.
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High Bar Pull-ups
Preparation
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Step up and grasp bar with an wide
overhand grip. Step down onto assistance lever or platform.
Execution
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Pull body up until neck reaches
the height of the hands. Lower body until arms and shoulders are fully
extended. Repeat.
Comments
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If no assisted machine is used,
assist as needed by allowing training partner to pull feet up behind legs
or push self up with legs on elevation.
Work toward using no support.
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The Deadlift
Preparation
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Stand with a shoulder width or
narrower stance with feet flat beneath bar. Grasp bar with a shoulder
width or slightly wider mixed grip or slightly wider.
Execution
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Squat down to lower bar by bending
hips and knees. Lift bar by extending hips and knees to full extension.
Pull shoulders back at top of lift if rounded. Return and repeat.
Comments
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Throughout lift keep hips low,
shoulders high, arms and back straight. Keep bar close to body to improve
mechanical leverage.
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Straight-leg Dead Lift
Preparation
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Stand with a shoulder width or
narrower stance on an 8" platform with feet flat beneath bar. Bend over
and grasp barbell with a shoulder width mixed grip or slightly wider.
Execution
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With knees straight, lift the bar
by extending hips and waist until standing upright. Pull shoulders back if
rounded. Lower bar to the top of the feet by bending hips. Bend waist as
bar approaches feet. Repeat.
Comments
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Throughout lift keep arms and
knees straight. This exercise can be potentially risky for susceptible
backs, particularly if good form is not maintained.
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Seated Calf Press
Preparation
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Place seat away from platform. Sit
on seat and place feet on platform. Grasp handles to sides and extend hips
and knees. Place toes and balls of feet on lower portion of platform with
heels and arches extending off.
Execution
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Push sled by extending ankles as
far as possible. Return by bending ankles until calves are stretched.
Repeat.
Comments
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Reposition stance if feet slip.
Keep knees straight throughout exercise or bend knees slightly only during
stretch. Quadriceps serve as a Synergists muscle if knees are bent
slightly during stretch.
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One or Two Leg Standing Calf Raises
Preparation
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Set barbell on power rack upper
chest height with calf block under barbell. Position back of shoulders
under barbell with both hands to sides. Position toes and balls of feet on
calf block with arches and heels extending off. Lean barbell against rack
and raise from supports by extending knees and hips. Support barbell
against verticals with both hands to sides.
Execution
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Raise heels by extending ankles as
high as possible. Lower heels by bending ankles until calves are
stretched. Repeat.
Comments
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Keep knees straight throughout
exercise or bend knees slightly only during stretch. Quadriceps serve as a
Synergists muscle if knees are bent slightly during stretch.
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Leg Presses
Preparation
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Sit on machine with back on padded
support. Place feet on platform. Grasp handles to sides.
Execution
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Push platform away by extending
knees and hips. Return until hips are completely flexed. Repeat.
Comments
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Adjust seat and back support to
accommodate near full range of motion without forcing hips to bend at
waist.
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Bench
Press
Preparation
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Lie supine on bench. Dismount
barbell from rack over the upper chest using a wide oblique overhand grip.
Execution
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Lower weight to upper chest. Press
bar until arms are extended. Repeat.
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Dips
Preparation
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Mount a shoulder width dip bar.
Execution
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With elbows close to body and hips
straight, lower body until shoulders are slightly stretched. Push body up
in same posture and repeat.
Comments
Do not allow arms to go much lower than 90
degrees at the elbow.
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Incline Bench Press
Preparation
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Lie supine on incline bench.
Dismount barbell from rack over the upper chest using a wide oblique
overhand grip.
Execution
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Lower weight to upper chest. Press
bar until arms are extended. Repeat.
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Triceps Curl/Extension
Preparation
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Lie on a bench and position
dumbbells over head with arms extended.
Execution
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Lower dumbbells by bending the
elbow until they are to the sides of the head. Extend the arm. Repeat.
Comments
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With the arms fully extended, the
dumbbells can be brought to the upper chest between repetitions as needed
to allow for a relative release of tension in the muscles.
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Military Press
Preparation
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Grasp barbell from rack or
clean barbell from
floor with overhand grip, slightly wider than shoulder width. Position bar
in front of neck.
Execution
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Press bar until arms are extended
overhead. Lower to front of neck and repeat.
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Upright Rowing
Preparation
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Grasp bar with shoulder width or
slightly narrower overhand grip.
Execution
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Pull bar to neck with elbows
leading. Allow wrists to flex as bar rises. Lower and repeat.
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Weighted Abdominal Crunches
Preparation
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Lie supine on bench with head
hanging off and knees and hips bent. Hold plate behind neck or on chest
with both hands or use no weight.
Execution
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Flex waist to raise upper torso
from bench. Return until the back of the shoulders contact the padded
incline board. Repeat.
Comments
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Exercise can be performed without
added weight until more resistance is needed.
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