Stage 1: Setup, Execution, PoP, Faults

Air Squat

• Shoulder-width stance
• Full extension at hips and knees
• Hips descend back and down
• Lumbar curve maintained
• Knees in line with toes
• Hips descend lower than knees
• Heels down

Front Squat

• Same set-up as air squat
• Hands just outside the shoulders
• Loose, fingertip grip on the bar
• Elbows high (upper arms parallel to the ground)

Overhead Squat

• Same set-up as air squat
• Wide grip on the bar (for a pass-through)
• Shoulders push up into the bar
• Armpits face forward

Primary Points of Performance

• Lumbar curve maintained
• Weight in heels
• Move to a depth below parallel
• Initiate with the hips moving back
• Knees track in line with toes

Common Faults

• Loss of lumbar curve in flexion
• Weight in, or shifting to, the toes
• Not going low enough
• Initiating with knees so weight is on the toes
• Knees caving inside the feet
• Immature squat

Front Squat Primary Points of Performance

• Same as air squat plus:
• Front rack position maintained
• Bar stays close to the frontal plane

Front Squat Common Faults

• Same as air squat plus:
• Improper rack position (bar not in contact with torso)
• Elbows dropping during the squat (bar moves away from frontal plane)

Overhead Squat Primary Points of Performance

• Same as air squat plus:
• Overhead position maintained
• Bar stays close to the frontal plane

Overhead Squat Common Faults

• Same as air squat plus:
• Inactive overhead position (shoulders inactive, elbows bent)
• Bar moves forward of the frontal plane

Shoulder Press

• Hip-width stance
• Full extension at hips and knees
• Elbows slightly in front of the bar
• Hands just outside the shoulders
• Full grip on the bar

Shoulder Press Execution

• Chin moves back
• Bar moves over the middle of the foot
• Spine neutral and legs extended
• Heels down
• Shoulders push up into the bar
• Complete at full arm extension

Push Press

• Same set-up as shoulder press

Push Press Execution (Dip-Drive-Press)

• Bar rests on torso
• Torso remains vertical as hips and knees flex in the dip
• Hips and legs extend, then arms press
• Heels remain down until the hips and knees extend
• Bar moves over the middle of the foot
• Complete at full hip, knee, and arm extension

Push Press Progression (with PVC)

• Dip and hold
• Dip-drive, slow
• Dip-drive, fast
• Push press

Push Jerk

• Same set-up as shoulder press

Push Jerk Execution (Dip-Drive-Press Under-Stand)

• Bar rests on torso
• Torso remains vertical as hips and knees flex in the dip
• Hips and knees extend rapidly, then arms press to drive under the bar
• Heels stay down until hips and knees extend
• Bar moves over the middle of the foot
• Receive the bar in a partial overhead squat
• Complete at full hip, knee, and arm extension

Deadlift

• Hip-to-shoulder-width stance
• Hands just outside hips with a full grip
• Shoulders over or slightly in front of the bar
• Bar in contact with the shins
• Arms straight
• Eyes on the horizon

Deadlift Execution

• Lumbar curve maintained
• Hips and shoulders rise at the same rate until the bar passes the knees
• Hips then extend
• Bar moves over the middle of the foot
• Heels down
• Complete at full hip and knee extension

Sumo Deadlift High Pull

• Slightly wider than shoulder-width stance; knees in line with toes
• Hands inside the legs with a full grip
• Shoulders over or slightly in front of the bar
• Bar in contact with the shins
• Arms straight
• Eyes on the horizon

Sumo Deadlift High Pull Execution (Deadlift-Shrug-Pull)

• Lumbar curve maintained
• Hips and shoulders rise at the same rate until the bar passes the knee
• Hips then extend rapidly
• Heels down until the hips and legs extend
• Shoulders shrug, then the arms pull
• Elbows move high and outside
• Bar moves over the middle of the foot
• Complete at full hip and knee extension with the bar pulled under the chin

Deadlift Primary Points of Performance

• Lumbar curve maintained
• Weight in heels
• Bar stays close to the frontal plane and body
• Torso angle relatively constant during the initial pull
• Demonstrate active shoulders