Lifting Techniques Compound Lifts

!!!!POP QUIZ!!!! 1) How many people are allowed in each lifting group? a. 3-4 people with same strength 2) How many lifts in a class period will we do? a. 5-8 lifts a day 3) During the broad jump, what are we measuring? a. How far you can jump 4) What test do we do to determine your strength in your chest? a. Bench Press and Push Up test

Compound Lifts Bench Press Squat Dead Lift Rows Pull Ups and Chin Ups Military Press / Over the Head Press

Bench Press Correct Way To Bench Correct Incorrect Way To Bench Incorrect Lift off from spotter Thumb must assist in grip Slowly touch your chest Press up and lock out

Squat Correct Way To Squat Correct Incorrect Way To Squat Incorrect Feet shoulder width Bar on shoulders Squat to parallel Stand back up Belt REQUIRED

Dead Lift Correct Way To Squat Correct Incorrect Way To Squat Incorrect Feet a little wider than shoulder width Hands and arms inside knees Lift with legs not back Do not drop weight, bring weight to ground slowly

Rows Correct Way To Do Rows Correct Incorrect Way To Do Rows Incorrect Feet shoulder width apart Knees slightly bent Lift weight to chin or top of chest Slowly back down to waist

Pull Ups / Chin Ups Correct Way To Do Pull Ups Correct Incorrect Way To Do Pull Ups Incorrect Hands over shoulders Pull to chest Back down Knees bent

Military Press Correct Way To Do Military Press Correct Incorrect Way To Do Military Press Bar Starts on upper chest Press above head Back to chest