266 Weight Lifting Techniques
3/4 Squat- Place barbell across shoulders on
upper back. Do not place bar directly
on neck. - Keep head up, back straight, feet
slightly wider than shoulder width.
Point toes out. Keep back
perpendicular to floor. - Squat in a controlled motion, until
knees are at a 120 ̊ angle. - Pause. Return to standing position.
Raise up on toes and return to
starting position. - Inhale squatting down, exhale
standing up.
Stiff Legged
Dead Lift- Place barbell on floor.
- Bend at waist, head up, back
arched, knees slightly bent. You
should feel stretch in back of legs not
in lower back. - Straighten-up lifting barbell off
bench until barbell is at arms length. - Pause. Return to upright position.
- Inhale bending over, exhale
straightening up.
Leg Press- Make sure hips and back remain flat
against support pad during exercise. - Slowly lower platform until legs
achieve a 90 ̊ angle. - Without pausing, return platform to
starting position.
NOTE: DO NOT LOCK KNEES AT TOP
OF THIS MOVEMENT. - Pause. Repeat steps 2,3. Exhale
raising platform, inhale lowering
platform.
Exercise Instruction Diagram