Buzzwords

Question 1

Deadlift

Answer 1

shins to bar
flex tri’s
hinge to bar
press knees to forearm to activate glutes
hips above knees and below the shoulders - pac-man
stand up. chest and hips come up as one unit

Question 2

SLDL

Answer 2

Shins to bar
flex tri’s
hinge back to activate posterior chain
slight bend in the knees, back flat
bend and snap

Question 3

Single Leg SLDL

Answer 3

Hold weight in the same hand of leg that in elevated - hips and shoulders square
hinge back
body is a teeter-totter (lower you go, the higher your legs come up)
feels more like stretch than contraction

Question 4

Kettle Bell Swing

Answer 4

Flex tri’s - shoulders packed
hinge back to activate posterior chain
KB handle pass above knees
hips and knees fully extend popping your head through the ceiling
KB form an extension of the straight arms at top of swing (about chest height)
KB float momentarily at the top of the swing - a slight bend in elbows is ecceptable

Question 5

Back Squat

Answer 5

Back Rack Position
hinge back
knees pressed out
squeeze glutes

Question 6

Sumo Squat

Answer 6

Wide stance
Knees and toes at 45 degrees
flex tri’s
hinge back taking weigh to imaginary line between the heels
knees pressed out

Question 7

Split Squat

Answer 7

split stance
break at the back knee - 90/90
up through the front heel - squeezing glutes
knee behind toes

Question 8

Reverse Lunge

Answer 8

take a long step back
break at the back knee - 90/90
drive through back leg to start position

Question 9

Goblet Squat

Answer 9

Feet hip width apart
hinge back
press knees out
aim elbows to inside of the knees-fatty part of knee

Question 10

BB Bench Press

Answer 10

hands thumb length outside the shoulder
lower bar to mid chest
elbows break at 45 degrees
wrist stacked over elbows

Question 11

DB Bench Press

Answer 11

DB’s at 10 and 2
elbows break at 45 degrees
wrist stacked over elbows
drive through chest to start position

Question 12

DB Chest Fly

Answer 12

Palms facing
slight bend in elbows
open up keeping wrist above elbows
squeeze back to starting position like you are hugging a barrel

Question 13

BB Bent Over Row

Answer 13

feet hip width apart
hinge back
grip outside the shoulders
row the bar between sternum and belly button
pinch shoulder blades squeezing between the rhomboids

Question 14

Pull ups

Answer 14

overhand grip- hands thumb length outside the shoulders
separate shoulders from ears
elbows externally rotated
hollow body

Question 15

DB Pullover

Answer 15

diamond grip
externally rotate elbows
all rotation happens at the shoulders
drive through lats back to start position

Question 16

1 Arm DB Row

Answer 16

chest facing ground
shoulders down and packed
drive elbow to the ceiling creating a Nike swoosh

Question 17

DB Row

Answer 17

feet hip width apart
hinge, chest facing the ground
shoulders down and packed
pinch shoulder blade squeezing between the rhomboid

Question 18

Bicep Curls

Answer 18

shoulders down and packed
single joint movement
elbows in
no shoulder dipping

Question 19

Skull Crushers

Answer 19

Externally rotate elbows
shoulders down and packed
taking weight to the top of the head and extend to the ceiling
rotate only at elbow

Question 20

Shoulder Press

Answer 20

DB’s at ears
shoulders down and packed
drive weight overhead

Question 21

Plank

Answer 21

feet hip width apart
elbows under shoulders and palms flat
shoulders down and packed
squeeze glutes and tuck the hips

Question 22

Renegade Rows

Answer 22

feet wider than shoulders
hands closer to midline
tuck the hips and squeeze the glutes
alternate rowing movement
drive feet into the ground and do not rock the hips