Basic Resistance Training

Posted: August 12th, 2013

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Basic Resistance Training

            Question 1

Clean and Jerk

Proper Technique

• Place your feet below the bar a little wider than the hip width.
• Pull the bar up by extending your knees and hips.
• Hold the bar on your shoulder while extending to squat position and once you hit the squat position stand up.

Teaching Cues

• Prepare by standing over the barbells in good position.
• Pull the bar of the floor with accurate precision.
• Make heel adjustment, chest positioning and bending of knees and ankles during the jerk.

Dead Lift

Proper Technique

• Make your feet flat on the floor about shoulder width apart.
• While gripping the bar it should be near the shins.
• When pulling upwards extend the knee.
• When lowering the bar flex hip and knee joints.

Teaching cues

• The lifting begins with feet flat on the floor.
• The Upward movement begins by knee extension.
• The lifter must flex knee and hip joints during downward movement.

Question 2

Chest

Push Ups

Proper Techniques

• Lie on the floor making your arms wider than your shoulders.
• Lift and lower your body by bending your arms.

Teaching cues

• Body must be straight during this exercise.
• Body should be pushed up to the extension of the arms.

Upper Back

Inverted rows

Proper Techniques

• Lie on your back in a horizontal position and grasp the bar.
• With your body straight, pull your body to the bar.

Teaching cues

• Bar must be grasped with a wide grip.
• The arms are supposed to be extended with shoulders stretched forward.

Legs

Body weight squats

Proper Techniques

• Stand with your feet slightly wider than your hip width with hands by your sides.
• Lower yourself until making sure your thighs parallel the floor.
• Return to standing position.

Teaching Cues

• Stand in a relaxed upright manner.
• Lower yourself to squatting position.
• Pull back to standing position.