Term
| lazy lumbar curve/butt wink - which ex |
|
Definition
|
|
Term
| as lazy lumbar curve/butt wink - fix |
|
Definition
1. lift chest engage hip flexors.
2. raise arms |
|
|
Term
| weight shifts to balls of feet which ex |
|
Definition
|
|
Term
| as weight shifts to balls of feet - fix |
|
Definition
| float toes exaggerate weight in heels |
|
|
Term
| not low enough - which ex |
|
Definition
|
|
Term
|
Definition
1. cue lower.
2. squat to box to develop depth awareness |
|
|
Term
|
Definition
|
|
Term
|
Definition
1. cue push knees out/spread ground apart with feet.
2. touch outside of knee and get them to press against |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
| inability to maintain lumbar curve, stay on heels & achieve depth |
|
|
Term
|
Definition
|
|
Term
| immature squat - what is it |
|
Definition
| continual rocking forward onto quads |
|
|
Term
|
Definition
| face wall with box underneath butt. Heels to chair chest to wall.squat to box and maintain control and weight in heels |
|
|
Term
bar not touching torso or
holding bar in front - which ex |
|
Definition
|
|
Term
fs bar not touching torso or
holding bar in front - fix |
|
Definition
| cue elbows high allow bar to roll back onto fingertips |
|
|
Term
| elbows drop chest forward - which ex |
|
Definition
|
|
Term
| fs elbows drop chest forward - fix |
|
Definition
1. cue elbows up big chest.
2. place hand under elbow to help it remain lifted |
|
|
Term
| lazy elbows & shoulders - which ex |
|
Definition
|
|
Term
| ohs lazy elbows & shoulders - fix |
|
Definition
1. cue actively press bar up.
2. use hands to push elbows straight & shoulders into ears |
|
|
Term
| bar goes forward of frontal - which ex |
|
Definition
|
|
Term
| ohs bar goes forward of frontal - fix |
|
Definition
| cue press bar up & pull back to overhead or slightly behind |
|
|
Term
| bar forward of frontal plane - which ex |
|
Definition
| shoulder press, push press, push jerk |
|
|
Term
| all push bar forward of frontal plane - fix |
|
Definition
| press up & pull back on bar as it travels up |
|
|
Term
| leaning back ribs out - which ex |
|
Definition
| shoulder press, push press, push jerk |
|
|
Term
| all push leaning back ribs out - fix |
|
Definition
| tighten abs/suck rib cage down (check overhead after this fix) |
|
|
Term
| passive shoulders/bent elbows - which ex |
|
Definition
| shoulder press, push press, push jerk |
|
|
Term
| all push passive shoulders/bent elbows - fix |
|
Definition
| cue press up shoulders into ears |
|
|
Term
| bar arcs out around face - which ex |
|
Definition
| shoulder press, push press, push jerk |
|
|
Term
| all push bar arcs out around face - fix |
|
Definition
| 1. pull head back out of bars path 2. check elbows not too low in the setup |
|
|
Term
| Push Press Progression with stick |
|
Definition
1. dip = check chest & hip
2. dip - drive slow
3. dip-drive fast
4. dip-drive-press
5. full push press |
|
|
Term
| out of sequence; press b4 hip - which ex |
|
Definition
|
|
Term
| pppj out of sequence; press b4 hip - fix |
|
Definition
| go back to step 3 in progression - dip-drive fast |
|
|
Term
| cocking; pause in dip - which ex |
|
Definition
|
|
Term
| pppj cocking; pause in dip - fix |
|
Definition
| cue for dip-drive & more aggressive turnaround of hip |
|
|
Term
| fwd inclination of chest - which ex |
|
Definition
|
|
Term
| pppj fwd inclination of chest - fix |
|
Definition
1. hold in dip position & manually adjust to true upright torso.
2. cue a shallower dip.
3. cue knees forward more
4. stand in front to prevent chest coming fwd.
5. dip therapy = stand back against a wall, with heels butt & shoulder blades all touching wall; dip & drive keep all in contact with wall |
|
|
Term
|
Definition
|
|
Term
|
Definition
| turn pelvis over (anterior rotation) strongly |
|
|
Term
| out of sequence - which ex |
|
Definition
|
|
Term
|
Definition
| break down via progression & build back to full movt. Stress simple jump & land in a partial squat |
|
|
Term
| hip never gets to full extension - which ex |
|
Definition
|
|
Term
| pj hip never gets to full extension - fix |
|
Definition
1. cue more extension.
2. place hand at top of atheletes head when fully standing; keep it there & get athlete to hit it during
the drive. Be sure they hit extension even when hand is not there.
3. take athlete back to steps 1-3 jump & land. May need
to slow it down a bit & then speed back up once basic movt pattern is solid |
|
|
Term
| landing too wide - which ex |
|
Definition
|
|
Term
| pj landing too wide - fix |
|
Definition
1. exaggerate correction & cue to do movt without feet moving from under hips.
2. therapy; block feet with plates or boxes so they cannot go too wide |
|
|
Term
| lazy landing; not locked o/head - which ex |
|
Definition
|
|
Term
| pj lazy landing; not locked o/head - fix |
|
Definition
| cue to punch up & pull back on bar. Cue active shoulders |
|
|
Term
| not standing to full extension - which ex |
|
Definition
|
|
Term
| pj not standing to full extension - fix |
|
Definition
| cue to stand up with bar overhead |
|
|
Term
| loss of lumbar curve - which ex |
|
Definition
|
|
Term
| all lifts loss of lumbar curve - fix |
|
Definition
1. cue to pull hips back & lift chest.
2. touch person at lumbar curve & cue arch. Do not relent.
3. abort & decrease load |
|
|
Term
| weight on or moving to toes - which ex |
|
Definition
|
|
Term
| all lifts weight on or moving to toes - fix |
|
Definition
1. get athelete to settle into heels & pull hips back, keeping tension in hamstrings at start of movt, focus driving thru heels
2. check that the bar stays in contact with legs |
|
|
Term
| shoulders behind bar on setup - which ex |
|
Definition
|
|
Term
| all lifts shoulders behind bar on setup - fix |
|
Definition
| raise hips to move shoulder over or slightly in front of bar |
|
|
Term
| hips raise b4 chest (stiff leg lift)- which ex |
|
Definition
|
|
Term
| all lifts hips raise b4 chest (stiff leg lift) - fix |
|
Definition
allow shoulders & chest to rise sooner.
Cue lift chest more aggressively or lift chest & hips at same time until
bar passes knees |
|
|
Term
shoulders rise w/out hips, bar
travels around knees not up
bar hits knees on descent
- which ex |
|
Definition
|
|
Term
all lifts shoulders rise w/out hips, bar
travels around knees not up
bar hits knees on descent
- fix |
|
Definition
1. ensure setup is correct; weight in heels & shoulders in front of bar. Cue push knees back as chest rises. 2. block knees travel with hands
3. stick trick: lock person in between 2 sticks on either side of bar & execute move w/out hitting sticks |
|
|
Term
| bar hits knees on descent - which ex |
|
Definition
|
|
Term
| all lifts bar hits knees on descent - fix |
|
Definition
| initiate return by pushing hips back & delay knee bend |
|
|
Term
| bar loses contact with legs - which ex |
|
Definition
|
|
Term
| all lifts bar loses contact with legs - fix |
|
Definition
1. cue pull bar in to your legs whole time.
2. tactile cue; touch leg where bar should touch from thigh to shin |
|
|
Term
|
Definition
1. sumo deadlift
2. SD shrug, slow.
3. SD shrug, fast.
4. Full Sumo Deadlift High Pull |
|
|
Term
pulling too early with arms. Hip
not fully open b4 shrug or arm pull - which ex |
|
Definition
|
|
Term
sdhp pulling too early with arms. Hip
not fully open b4 shrug or arm pull - fix |
|
Definition
| return to step 3, SD shrug. Emphasise hip needs to fire first b4 arms. Do 2 SD shrugs for every full SDHP until right |
|
|
Term
|
Definition
|
|
Term
|
Definition
| back to progression. Do 2 SD shrugs & 1 HP until correct |
|
|
Term
| elbows low & inside - which ex |
|
Definition
|
|
Term
| sdhp elbows low & inside - fix |
|
Definition
|
|
Term
| incorrect descent; hips b4 arms - which ex |
|
Definition
|
|
Term
| sdhp incorrect descent; hips b4 arms - fix |
|
Definition
| slow down movt; return arms then hips then legs; then speed up |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
| segmenting the movt - which ex |
|
Definition
|
|
Term
| sdhp segmenting the movt - fix |
|
Definition
| cue to accelerate or jump the bar off the ground |
|
|
Term
| losing control and level of bar - which ex |
|
Definition
|
|
Term
| sdhp losing control and level of bar - fix |
|
Definition
| widen grip a bit. Make sure grip is symmetrical |
|
|
Term
| running into knees - which ex |
|
Definition
|
|
Term
| sdhp running into knees - fix |
|
Definition
| narrow grip & ensure hips aren't too low in setup position |
|
|
Term
| Medicine Ball Clean progression |
|
Definition
1. deadlift (focus on good setup).
2. deadlift shrug (focus on fast ext with shrug no arm
bend)
3. front squat (focus on depth of catch).
4. shrug & drop under (focus on shrug beating ball
down, catching low & tight)
5. Full MB Clean |
|
|
Term
| hip does not open all the way - which ex |
|
Definition
|
|
Term
| mbc hip does not open all the way - fix |
|
Definition
1. back to step 2 (DL shrug). Do 2 DL shrug for each MB clean.
2. tactile cue; place hand at top of head whilst athlete is standing tall. Do MB clean and have them hit hand with top of head b4 dropping into FS position |
|
|
Term
|
Definition
|
|
Term
|
Definition
1. back to step 2 (DL shrug). Do 2 DL shrug for each MB clean.
2. cue shrug |
|
|
Term
| pulling early with arms - which ex |
|
Definition
|
|
Term
| mbc pulling early with arms - fix |
|
Definition
1. DL shrug, 2 reps for every MB clean.
2. 2 shrug & drop unders (progression4) for each MB clean. |
|
|
Term
|
Definition
|
|
Term
|
Definition
| hold ball without fingers, using palm or fists only |
|
|
Term
| curling the ball - which ex |
|
Definition
|
|
Term
|
Definition
1. Progression; DL shrug, 2 reps every 1 MB clean.
2. stand close in front too prevent curling. Also done with a wall.
3. require laces of ball to remain up for entire movement. |
|
|
Term
| collapsing in catch - which ex |
|
Definition
|
|
Term
| mbc collapsing in catch - fix |
|
Definition
| step 4 of progression (shrug & drop under); focus on tight lumbar arch, chest up at bottom of catch |
|
|
Term
| unable to drop under ball fully - which ex |
|
Definition
|
|
Term
| unable to drop under ball fully - fix |
|
Definition
1. do 2 shrug & drop under (step 4) for each MB clean.
2. tactile cue; hold ball at peak of shrug & let athlete drop under whilst you hold ball. |
|
|
Term
| lazy lumbar curve/butt wink - which ex |
|
Definition
|
|
Term
| as lazy lumbar curve/butt wink - fix |
|
Definition
1. lift chest engage hip flexors.
2. raise arms |
|
|
Term
| weight shifts to balls of feet which ex |
|
Definition
|
|
Term
| as weight shifts to balls of feet - fix |
|
Definition
| float toes exaggerate weight in heels |
|
|
Term
| not low enough - which ex |
|
Definition
|
|
Term
|
Definition
1. cue lower.
2. squat to box to develop depth awareness |
|
|
Term
|
Definition
|
|
Term
|
Definition
1. cue push knees out/spread ground apart with feet.
2. touch outside of knee and get them to press against |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
| inability to maintain lumbar curve, stay on heels & achieve depth |
|
|
Term
|
Definition
|
|
Term
| immature squat - what is it |
|
Definition
| continual rocking forward onto quads |
|
|
Term
|
Definition
| face wall with box underneath butt. Heels to chair chest to wall.squat to box and maintain control and weight in heels |
|
|
Term
bar not touching torso or
holding bar in front - which ex |
|
Definition
|
|
Term
fs bar not touching torso or
holding bar in front - fix |
|
Definition
| cue elbows high allow bar to roll back onto fingertips |
|
|
Term
| elbows drop chest forward - which ex |
|
Definition
|
|
Term
| fs elbows drop chest forward - fix |
|
Definition
1. cue elbows up big chest.
2. place hand under elbow to help it remain lifted |
|
|
Term
| lazy elbows & shoulders - which ex |
|
Definition
|
|
Term
| ohs lazy elbows & shoulders - fix |
|
Definition
1. cue actively press bar up.
2. use hands to push elbows straight & shoulders into ears |
|
|
Term
| bar goes forward of frontal - which ex |
|
Definition
|
|
Term
| ohs bar goes forward of frontal - fix |
|
Definition
| cue press bar up & pull back to overhead or slightly behind |
|
|
Term
| bar forward of frontal plane - which ex |
|
Definition
| shoulder press, push press, push jerk |
|
|
Term
| all push bar forward of frontal plane - fix |
|
Definition
| press up & pull back on bar as it travels up |
|
|
Term
| leaning back ribs out - which ex |
|
Definition
| shoulder press, push press, push jerk |
|
|
Term
| all push leaning back ribs out - fix |
|
Definition
| tighten abs/suck rib cage down (check overhead after this fix) |
|
|
Term
| passive shoulders/bent elbows - which ex |
|
Definition
| shoulder press, push press, push jerk |
|
|
Term
| all push passive shoulders/bent elbows - fix |
|
Definition
| cue press up shoulders into ears |
|
|
Term
| bar arcs out around face - which ex |
|
Definition
| shoulder press, push press, push jerk |
|
|
Term
| all push bar arcs out around face - fix |
|
Definition
| 1. pull head back out of bars path 2. check elbows not too low in the setup |
|
|
Term
| Push Press Progression with stick |
|
Definition
1. dip = check chest & hip
2. dip - drive slow
3. dip-drive fast
4. dip-drive-press
5. full push press |
|
|
Term
| out of sequence; press b4 hip - which ex |
|
Definition
|
|
Term
| pppj out of sequence; press b4 hip - fix |
|
Definition
| go back to step 3 in progression - dip-drive fast |
|
|
Term
| cocking; pause in dip - which ex |
|
Definition
|
|
Term
| pppj cocking; pause in dip - fix |
|
Definition
| cue for dip-drive & more aggressive turnaround of hip |
|
|
Term
| fwd inclination of chest - which ex |
|
Definition
|
|
Term
| pppj fwd inclination of chest - fix |
|
Definition
1. hold in dip position & manually adjust to true upright torso.
2. cue a shallower dip.
3. cue knees forward more
4. stand in front to prevent chest coming fwd.
5. dip therapy = stand back against a wall, with heels butt & shoulder blades all touching wall; dip & drive keep all in contact with wall |
|
|
Term
|
Definition
|
|
Term
|
Definition
| turn pelvis over (anterior rotation) strongly |
|
|
Term
| out of sequence - which ex |
|
Definition
|
|
Term
|
Definition
| break down via progression & build back to full movt. Stress simple jump & land in a partial squat |
|
|
Term
| hip never gets to full extension - which ex |
|
Definition
|
|
Term
| pj hip never gets to full extension - fix |
|
Definition
1. cue more extension.
2. place hand at top of atheletes head when fully standing; keep it there & get athlete to hit it during
the drive. Be sure they hit extension even when hand is not there.
3. take athlete back to steps 1-3 jump & land. May need
to slow it down a bit & then speed back up once basic movt pattern is solid |
|
|
Term
| landing too wide - which ex |
|
Definition
|
|
Term
| pj landing too wide - fix |
|
Definition
1. exaggerate correction & cue to do movt without feet moving from under hips.
2. therapy; block feet with plates or boxes so they cannot go too wide |
|
|
Term
| lazy landing; not locked o/head - which ex |
|
Definition
|
|
Term
| pj lazy landing; not locked o/head - fix |
|
Definition
| cue to punch up & pull back on bar. Cue active shoulders |
|
|
Term
| not standing to full extension - which ex |
|
Definition
|
|
Term
| pj not standing to full extension - fix |
|
Definition
| cue to stand up with bar overhead |
|
|
Term
| loss of lumbar curve - which ex |
|
Definition
|
|
Term
| all lifts loss of lumbar curve - fix |
|
Definition
1. cue to pull hips back & lift chest.
2. touch person at lumbar curve & cue arch. Do not relent.
3. abort & decrease load |
|
|
Term
| weight on or moving to toes - which ex |
|
Definition
|
|
Term
| all lifts weight on or moving to toes - fix |
|
Definition
1. get athelete to settle into heels & pull hips back, keeping tension in hamstrings at start of movt, focus driving thru heels
2. check that the bar stays in contact with legs |
|
|
Term
| shoulders behind bar on setup - which ex |
|
Definition
|
|
Term
| all lifts shoulders behind bar on setup - fix |
|
Definition
| raise hips to move shoulder over or slightly in front of bar |
|
|
Term
| hips raise b4 chest (stiff leg lift)- which ex |
|
Definition
|
|
Term
| all lifts hips raise b4 chest (stiff leg lift) - fix |
|
Definition
allow shoulders & chest to rise sooner.
Cue lift chest more aggressively or lift chest & hips at same time until
bar passes knees |
|
|
Term
shoulders rise w/out hips, bar
travels around knees not up
bar hits knees on descent
- which ex |
|
Definition
|
|
Term
all lifts shoulders rise w/out hips, bar
travels around knees not up
bar hits knees on descent
- fix |
|
Definition
1. ensure setup is correct; weight in heels & shoulders in front of bar. Cue push knees back as chest rises. 2. block knees travel with hands
3. stick trick: lock person in between 2 sticks on either side of bar & execute move w/out hitting sticks |
|
|
Term
| bar hits knees on descent - which ex |
|
Definition
|
|
Term
| all lifts bar hits knees on descent - fix |
|
Definition
| initiate return by pushing hips back & delay knee bend |
|
|
Term
| bar loses contact with legs - which ex |
|
Definition
|
|
Term
| all lifts bar loses contact with legs - fix |
|
Definition
1. cue pull bar in to your legs whole time.
2. tactile cue; touch leg where bar should touch from thigh to shin |
|
|
Term
|
Definition
1. sumo deadlift
2. SD shrug, slow.
3. SD shrug, fast.
4. Full Sumo Deadlift High Pull |
|
|
Term
pulling too early with arms. Hip
not fully open b4 shrug or arm pull - which ex |
|
Definition
|
|
Term
sdhp pulling too early with arms. Hip
not fully open b4 shrug or arm pull - fix |
|
Definition
| return to step 3, SD shrug. Emphasise hip needs to fire first b4 arms. Do 2 SD shrugs for every full SDHP until right |
|
|
Term
|
Definition
|
|
Term
|
Definition
| back to progression. Do 2 SD shrugs & 1 HP until correct |
|
|
Term
| elbows low & inside - which ex |
|
Definition
|
|
Term
| sdhp elbows low & inside - fix |
|
Definition
|
|
Term
| incorrect descent; hips b4 arms - which ex |
|
Definition
|
|
Term
| sdhp incorrect descent; hips b4 arms - fix |
|
Definition
| slow down movt; return arms then hips then legs; then speed up |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
| segmenting the movt - which ex |
|
Definition
|
|
Term
| sdhp segmenting the movt - fix |
|
Definition
| cue to accelerate or jump the bar off the ground |
|
|
Term
| losing control and level of bar - which ex |
|
Definition
|
|
Term
| sdhp losing control and level of bar - fix |
|
Definition
| widen grip a bit. Make sure grip is symmetrical |
|
|
Term
| running into knees - which ex |
|
Definition
|
|
Term
| sdhp running into knees - fix |
|
Definition
| narrow grip & ensure hips aren't too low in setup position |
|
|
Term
| Medicine Ball Clean progression |
|
Definition
1. deadlift (focus on good setup).
2. deadlift shrug (focus on fast ext with shrug no arm
bend)
3. front squat (focus on depth of catch).
4. shrug & drop under (focus on shrug beating ball
down, catching low & tight)
5. Full MB Clean |
|
|
Term
| hip does not open all the way - which ex |
|
Definition
|
|
Term
| mbc hip does not open all the way - fix |
|
Definition
1. back to step 2 (DL shrug). Do 2 DL shrug for each MB clean.
2. tactile cue; place hand at top of head whilst athlete is standing tall. Do MB clean and have them hit hand with top of head b4 dropping into FS position |
|
|
Term
|
Definition
|
|
Term
|
Definition
1. back to step 2 (DL shrug). Do 2 DL shrug for each MB clean.
2. cue shrug |
|
|
Term
| pulling early with arms - which ex |
|
Definition
|
|
Term
| mbc pulling early with arms - fix |
|
Definition
1. DL shrug, 2 reps for every MB clean.
2. 2 shrug & drop unders (progression4) for each MB clean. |
|
|
Term
|
Definition
|
|
Term
|
Definition
| hold ball without fingers, using palm or fists only |
|
|
Term
| curling the ball - which ex |
|
Definition
|
|
Term
|
Definition
1. Progression; DL shrug, 2 reps every 1 MB clean.
2. stand close in front too prevent curling. Also done with a wall.
3. require laces of ball to remain up for entire movement. |
|
|
Term
| collapsing in catch - which ex |
|
Definition
|
|
Term
| mbc collapsing in catch - fix |
|
Definition
| step 4 of progression (shrug & drop under); focus on tight lumbar arch, chest up at bottom of catch |
|
|
Term
| unable to drop under ball fully - which ex |
|
Definition
|
|
Term
| unable to drop under ball fully - fix |
|
Definition
1. do 2 shrug & drop under (step 4) for each MB clean.
2. tactile cue; hold ball at peak of shrug & let athlete drop under whilst you hold ball. |
|
|
