119 Questions
What is the recommended depth when performing a squat variation?
Below parallel depth
Why is it important to include squats in your workout routine?
All of the above
What is the primary muscle group targeted when performing squats?
Leg muscles
What is the primary benefit of including back squats in your exercise routine?
Increased lower body strength
Which group of athletes typically perform back squats as part of their training?
Bodybuilders
What is the main difference between the low bar squat and the standard high bar squat?
The placement of the barbell on the back
Which step should you take after setting your grip on the barbell?
Step 3 - Set Your Stance
What should you do with your elbows when gripping the barbell?
Bring them down and in
What is the recommended depth for a back squat?
Thighs below parallel
What is a common mistake to avoid when performing a back squat?
Shooting the hips forward
Which of the following is a common mistake when performing the back squat?
Over-emphasizing glute activation
What is the recommended warm-up before performing the back squat?
Performing lighter barbell squats
What is the difference between high bar and low bar back squats?
Bar placement
What muscle group does the Bulgarian split squat primarily target?
Quads
What is the recommended approach to increase your back squat PR?
Add a small amount of weight each week
What is a benefit of the goblet squat?
It is a great exercise for warm-ups
Which muscle group is primarily targeted when performing the split squat?
Quadriceps
Which muscle group is stressed more in the low bar back squat compared to the high bar back squat?
Spinal Erectors
Which exercise is considered a compound movement that primarily works the quads, hamstrings, and glutes?
Back squat
Why is ankle stability important when performing the back squat?
To drive through the heels
Which of the following is a key tip for maintaining proper form during a barbell squat?
Keep your chest up
What is the recommended foot position when performing a barbell squat?
Feet shoulder-width apart with toes pointing slightly out
Which exercise primarily targets the quadriceps (front thighs) when performing a squat variation?
Front squat
What should your weight be on during a barbell squat?
Heels and mid-foot
Which muscle groups are primarily targeted when performing front squats?
Quadriceps and core
What is the benefit of including front squats in your workout routine?
Reduced risk of back injury
Why are front squats recommended for beginners?
They require less mobility
Which muscle group is primarily recruited during a front squat?
Quadriceps
Which muscle group is most likely to fatigue first during a front squat?
Upper back
What is the purpose of driving your elbows up during a front squat?
To prevent the barbell from falling forward
What is the benefit of front squats on posture?
They improve thoracic extension
Which exercise is recommended for improving bone health?
Front squats
What is the recommended weight and rep range for muscle and strength gain in front squats?
4 sets of 6-12 reps
Which of the following front squat variations is best for individuals with poor wrist or shoulder mobility?
Zombie front squat
Which front-loaded squat alternative is known for feeling more comfortable and stable for some people?
Landmine front squat
Which grip is recommended for performing a front squat?
Partial grip with one, two, or three fingers
What is the biggest mistake people make during the descent of a front squat?
Letting their elbows drop
Which body parts are involved in the front squat exercise?
All of the above
Where should the barbell be positioned during a front squat?
On the clavicles
Which of the following is a benefit of front squats compared to back squats?
Front squats are easier on the lower back and ankle mobility than back squats.
What is the standard front rack position for a front squat?
Palms facing each other
Which of the following is true about the front squat?
The front squat places less compressive forces on the knees and lower back compared to the back squat.
What is the recommended grip for a front squat if you have wrist pain?
Using lifting straps
What are the primary muscle groups trained by the front squat?
Quadriceps, hamstrings, and glutes
Why do some gym-goers avoid the front squat?
It places excessive strain on the wrists.
Which of the following is a benefit of incorporating split squats into your workout routine?
Enhanced coordination
What is another name for split squats?
Bulgarian split squats
What equipment can be used for split squats?
All of the above
Which muscle group is primarily targeted during a split squat?
Quadriceps
What is the recommended fix for grip strength problems during split squats?
Training grip directly
What is a recommended mobility exercise to improve hip mobility for split squats?
Pigeon pose
What is an intensity booster that can be used to increase the demand on the forward leg during split squats?
Elevating rear foot
Which technique can you try on your final set of split squats?
Lower yourself into the bottom position and stop one to two inches above the bottom position
What should you do after performing a drop set on split squats?
Decrease the weight by 10-30% and perform another set to failure
What is the recommended minimum number of times per week to train for best results?
Three times per week
Which of the following is a cue to help correct the issue of feeling more weight distributed over the toes during a split squat?
Performing a step-up
What is the recommended weight distribution between the lead and back leg during a split squat?
60% on the lead leg and 40% on the back leg
What is the purpose of keeping a tight core brace during a split squat?
To avoid overarching through the upper back
What is the recommended depth to lower yourself to during a split squat?
Until your lead working leg reaches approximately 90 degrees
Which of the following is a recommended setup tip for performing split squats?
Place a small block below your front knee
What is the purpose of marking your foot position with a weight plate during split squats?
To keep your stride length consistent
Which exercise variation can be used to overcome the limitation of the floor getting in the way during split squats?
Barbell split squats
What is the recommended progression to free weights for split squats?
Once you can complete three sets of 10 bodyweight reps
Which of the following is a common mistake when performing the split squat?
Not using the extra range of motion provided by the raised platform
What is the recommended rep range for beginners when performing split squats?
6-12 reps
What is the primary benefit of elevating the front foot during a split squat?
Increases range of motion and challenges the quadriceps, adductors, and glutes
What is the recommended rest time between sets when performing paired sets of split squats with another exercise?
60-120 seconds
During a front squat, what should you do with your elbows?
Rotate them out to the sides with your arms completely straight
What is the recommended position of the barbell during the catch phase of a front squat?
Across the front of your shoulders
What is the purpose of the scoop during a front squat?
To shift your torso to a vertical position
What is the recommended position of your back during a front squat?
Flat
Which part of the body should you focus on keeping up during a front squat?
Chest
What is the main issue the lifter is facing when performing hang cleans?
Wrist/hand flexibility
What is the recommended position of the upper arms during a hang clean?
Parallel with the ground
What is the source of the discomfort and stretching pains the individual is experiencing during hang cleans?
Wrist/hand flexibility
Which of the following is a benefit of performing Romanian deadlifts?
Enhanced flexibility and posture
What is the recommended position of the spine when performing a Romanian deadlift?
Neutral
What should be avoided when performing a Romanian deadlift?
Overarching or slouching the spine
What is the primary focus of the Romanian deadlift?
Hip movement and neutral spine
Which of the following is a benefit of including clean pulls in your training program?
Enhanced pulling strength, positional strength, and awareness
What is the recommended rep range for performing slow eccentric clean pulls to increase hypertrophy stimulus?
4-6 reps
How can you improve your first pull in the clean?
Perform clean pulls with a focus on the first pull portion of the lift
What should you focus on during clean pulls to improve your technique?
Maintaining good posture and fast bar speed
What is the purpose of including clean pulls in a program for lifters with weak pulls?
To build positional strength and awareness
Which exercise is recommended for Bench Pressing in order to ensure safety and prevent injury?
Bench Pressing with a spotter in a Power Rack
Why should you Bench Press in the Power Rack even if you have a spotter?
The Power Rack provides safety pins to catch failed reps
What is the main purpose of a spotter during Bench Press?
To give you a hand off
Why is it important to Bench Press in the Power Rack even if you have a spotter?
The Power Rack provides safety pins to catch failed reps
Why is it recommended to Bench Press in the Power Rack?
To prevent injury and ensure safety
Which exercise variation targets the same muscles as the close-grip bench press by moving your hands closer together under your body?
Diamond press-up
What is the primary benefit of training each arm individually using dumbbells instead of a barbell for the close-grip bench press?
Balancing out the strength in your body
What should you do to anchor your body and generate more force through the bar during the close-grip bench press?
Put pressure through your feet
Which muscle group does the diamond press-up shift the emphasis to, making it a great assistance move for the close-grip bench press?
Triceps
What should you be mindful of when performing the close-grip dumbbell press to ensure the weights don't move too far apart?
Not letting the weights move too far apart
Which muscles are primarily targeted by the one-arm dumbbell row exercise?
Lats and traps
What is the benefit of using dumbbells instead of a barbell for the one-arm row exercise?
Allows for greater range of motion
What is the recommended grip for holding the dumbbell during the one-arm row exercise?
Neutral grip
What should you focus on when lifting the dumbbell during the one-arm row exercise?
Keeping your chest still
What should you do at the top of the movement during the one-arm row exercise?
Squeeze your shoulder and back muscles
Which muscle is primarily targeted during the incline dumbbell press exercise?
Pectoralis major
What is the purpose of using heavier weights during the incline dumbbell press exercise?
To challenge yourself and complete all reps with perfect form
What is the recommended incline angle for the bench during the incline dumbbell press exercise?
About a 45-degree angle
What is the benefit of performing one-and-a-half reps during the incline dumbbell press exercise?
Increases time under tension and stimulates muscle growth
Why is it recommended to take three to four seconds to lower the weight during the incline dumbbell press exercise?
To eliminate the stretch reflex and make the exercise harder
Which muscle group does the military press primarily target?
Deltoids
Which variation of the military press involves sitting down?
Seated military press
Which muscle group is indirectly targeted by the military press?
Core
Which exercise is often referred to as the shoulder press, overhead press, and strict press?
Military press
Which muscle group does the military press NOT target?
Biceps
Which training method is known to generate superior strength-power adaptations compared to traditional strength, jump, and kettlebell training?
Weightlifting training
What is the main objective of the study mentioned in the text?
To compare the outcomes of weightlifting training with other training methods
Which databases were used for the literature review in the study?
PUBMED, Scopus, and Web of Science (WOS)
What were the inclusion criteria for the reviewed studies in the literature review?
Experimental studies with a control group between 2000 and 2020
What were the conclusions of the study regarding weightlifting training?
Weightlifting training significantly improves jumping, sprinting, and change of direction abilities in athletes
Which of the following is a reason why strength coaches use chains and bands in exercises?
To match an athlete's strength curve
What is the risk associated with performing pulls with bands during a lift?
The tension increases dramatically at the top of the lift, increasing the risk of losing grip and injuring oneself
Which type of athletes can often perform pulls to maintain or increase their strength, even with injuries?
Injured athletes
Why are power variations of the lifts generally not recommended?
They put a large amount of stress on the knees, especially the ACL
What is the recommended method for performing pulls during knee injuries such as tendinitis?
Releasing the bar at the top
Quiz: Mastering Proper Form for Squats - Test your knowledge on the key elements of maintaining proper form while performing squats. Learn how to engage your core, maintain posture, and keep your neck in a neutral position. Find the most comfortable position for your anatomy and mobility and improve your squat technique!
Make Your Own Quizzes and Flashcards
Convert your notes into interactive study material.
Get started for free
