Olympic Lifts:
9
Olympic Lifts: How to Perform a Squat Correctly by: Lisa L. LeMahieu picture from: www.nerdfitness.com
description
Olympic Lifts:. How to Perform a Squat Correctly by: Lisa L. LeMahieu. picture from: www.nerdfitness.com. What is a Squat?:. a lower body exercise used in strength training. Squat Variations : Front Squat Back Squat Overhead Squat Split Squat Belt Squat Pistol Squat - PowerPoint PPT Presentation
Transcript of Olympic Lifts:
Olympic Lifts:How to Perform a Squat Correctly
by: Lisa L. LeMahieu
picture from: www.nerdfitness.com
What is a Squat?:
a lower body exercise used in strength training
Squat Variations:
Front Squat Back Squat Overhead Squat Split Squat Belt Squat Pistol Squat Face the Wall Squat
Bulgarian Squat Jump Squat Bodyweight Squat Box Squat Hack Squat Zercher Squat
Muscles Used to Perform a Squat:
•Gluteus Maximus
• Quadriceps• Hamstrings
• Erector Spinae
•Gastrocnemius
Picture from: beebleblog.com
Equipment:Bodyweight Squat:
No equipment needed
Other Variations:Weight Lifting Bar
WeightsWeight Clip (to secure
weights)
Optional:Weight Lifting Belt
If no Spotter is Available:Power Cage or Smith Machine
Picture from: google Images
Squatting Technique:
Stand with your feet flat on the floor and about shoulder width apart
Keep the abdominals tight and the lower back in a neutral position.
Slowly descend until the upper legs are parallel to the floor then push back up to the starting position
Maintain the body in an upright position and avoid leaning forward.
Correct or Incorrect?Analysis of Lift:
Thighs are parallel to the floor
Chest up
Toes are slightly outwards
Feet are directly under hips
Hands are in an overhand grip equidistant from the
the center
Bar resting on Trapezius NOT neck
Correct or Incorrect?Analysis of Lift:
Thighs are parallel to the floor
Chest up
Toes are slightly outwards
Feet are directly under hips
Hands are in an overhand grip equidistant from the
the center
Bar resting on Trapezius NOT neck
ANSWER: CORRECT!
Correct or Incorrect?
Analysis of Lift:
Thighs are NOT parallel to the floor
Chest up
Left foot is slightly outwards
Feet are NOT directly under hips
Hands are in an overhand grip equidistant from the
the center
Bar resting on neck
Correct or Incorrect?
Analysis of Lift:
Thighs are NOT parallel to the floor
Chest up
Left foot is slightly outwards
Feet are NOT directly under hips
Hands are in an overhand grip equidistant from the the
center
Bar resting on neck
ANSWER: INCORRECT!
