Movement and Mechanics

Question 1

What is the primary benefit of squatting for the knees?

Answer 1

The squat is remarkably rehabilitative of cranky, damaged, or delicate knees.

This indicates that squatting can improve knee health rather than harm it.

Question 2

What is considered nature’s intended sitting posture?

Answer 2

The squat

Chairs are not part of human biological makeup.

Question 3

True or False:

Squatting should be avoided as it is detrimental to knee health.

Answer 3

False

Squatting is essential for knee health and overall well-being.

Question 4

What are the key components of a proper squat technique? List at least five.

Answer 4

• Feet shoulder-width apart and slightly toed out
• Keep head up, looking slightly above parallel
• Accentuate the normal arch of the lumbar curve
• Send your butt back and down
• Knees track over the line of the foot

Question 5

Define:

air squat

Answer 5

Refers to a squat performed without any weight other than body weight.

This contrasts with weighted squats like back squats or overhead squats.

Question 6

When is a squat considered mastered?

Answer 6

When both technique and performance are superior, allowing for fast multiple reps without faults.

The Tabata squat standard is a common measure.

Question 7

What are common faults in squatting? Name three.

Answer 7

1. Not breaking parallel with the hips
2. Losing lumbar extension
3. Heels off the ground

Question 8

What are the causes of a bad squat? Name at least two.

Answer 8

1. Weak glute/hamstring
2. Poor engagement and awareness of glute and hamstring

Question 9

What is the purpose of the overhead squat?

Answer 9

It develops functional flexibility, core control, stability, and balance.

It is crucial for efficient energy transfer in athletic movement.

Question 10

What is a recommended starting tool for learning the overhead squat?

Answer 10

A dowel or PVC pipe should be used to learn the overhead squat.

Starting with too much weight is discouraged.

Question 11

What are the prerequisites for learning the overhead squat?

Answer 11

• You need to have a strong squat and use a dowel or PVC pipe, not a weight.
• You should maintain a rock-bottom squat with the back arched, head and eyes forward, and body weight on your heels for several minutes.

Question 12

What is the purpose of locked-arm ‘dislocates’ or ‘pass-throughs’ in overhead squat training?

Answer 12

They help develop shoulder flexibility and determine the appropriate grip width for the overhead squat.

Question 13

How should the dowel be positioned at the start of the overhead squat?

Answer 13

The dowel should be held as high as possible in the frontal plane, directly overhead.

Question 14

What is the significance of keeping the dowel in the frontal plane during the overhead squat?

Answer 14

It ensures proper alignment and balance, preventing forward or backward movement that could lead to instability.

Question 15

What are the two safe options for bail-out during an overhead squat?

Answer 15

1. Dumping the load forward and stepping or falling backward.
2. Dumping backward and stepping or falling forward.

Question 16

What does the max overhead squat measure in relation to strength?

Answer 16

It measures core stability and control as well as the ability to generate effective and efficient athletic power.

Question 17

What is the relationship between max overhead squat and average max back and front squat?

Answer 17

The max overhead squat will always be a fraction of the average of the max back and front squat, ideally converging over time.

Question 18

What is the primary role of the abdominals during overhead lifts?

Answer 18

Midline stabilization, which is critical when driving loads overhead.

Question 19

What are the key components of the shoulder press set-up?

Answer 19

The bar sits on the shoulders with a grip slightly wider than shoulder width, elbows below and in front of the bar, and stance approximately hip width.

Question 20

What distinguishes the push press from the shoulder press?

Answer 20

The push press includes a dip initiated by bending the hips and knees, followed by a forceful extension of the hips and legs.

Question 21

What is the final step in performing a push jerk?

Answer 21

Catch the bar in a partial squat with the arms fully extended overhead, then stand to fully erect.

Question 22

What is the difference in weight capacity between the shoulder press and the push press?

Answer 22

The push press allows for driving overhead as much as 30 percent more weight than the shoulder press.

Question 23

What are the three pillars of proper deadlift technique?

Answer 23

1. Orthopedic safety
2. Functionality
3. Mechanical advantage

Question 24

What is the recommended frequency for deadlifting at near-max loads?

Answer 24

Once per week

Question 25

What **stance** is recommended for a proper deadlift?

Answer 25

Natural stance with feet under hips.

Question 26

In the sumo deadlift high pull, what is the **correct grip** on the bar?

Answer 26

Narrow grip

Question 27

What does the **medicine-ball clean** help to teach?

Answer 27

The starting position and posture of the deadlift.

Question 28

# True or False: The deadlift is seldom used by athletes.

Answer 28

True

Question 29

What should be **kept tight** during the dip in the push press and push jerk?

Answer 29

The stomach

Question 30

How much **more overhead weight** can the push jerk handle compared to the push press?

Answer 30

As much as 30 percent more.

Question 31

What is the corrected starting position for the **medicine-ball clean**?

Answer 31

Heels down, head up, back arched. ## Footnote This position ensures proper form and minimizes injury risk.

Question 32

List **common faults** in the medicine-ball clean.

Answer 32

* Heels up * Back rounded * Arms bent * No hip extension * No shrug * Curling the ball * Low, slow elbows in catch ## Footnote Identifying these faults is crucial for effective coaching and improvement.

Question 33

How do **heavier medicine balls** affect the workout?

Answer 33

They impart considerable additional effort due to the need to adduct the arms and keep the ball from slipping. ## Footnote This results in a more intense workout, regardless of individual abilities.

Question 34

What **benefits** does the medicine-ball clean provide to athletes?

Answer 34

It reinforces the movement and improves performance in bar cleans, even for experienced lifters. ## Footnote This transferability of skills highlights the effectiveness of the medicine-ball clean in overall training.

Question 35

What **training method** is described for improving medicine-ball clean technique?

Answer 35

Athletes mirror a leader in a small circle to improve synchronization and technique. ## Footnote This method reduces verbal cues and allows for self-correction through observation.

Question 36

# True or False: The medicine-ball clean is considered **bad for joints**.

Answer 36

False ## Footnote The text argues against the notion that it is dangerous or too technical to learn.

Question 37

What happens to a group after **several weeks of practicing the medicine-ball clean**?

Answer 37

They go from 'spastic' to a precision medicine-ball drill team in perfect sync. ## Footnote This progression emphasizes the effectiveness of consistent practice and group training.