Push Press

Point Of Performance 

Set-up:

  • Stance is with the heels at hip width

  • Hands just outside the shoulders

  • Bar resting on the “rack” or “shelf” created by the shoulders

  • Elbows in front of bar; elbows are lower than in the front squat, but not behind the bar

  • Keep the chest up and brace the abdominals to maintain a neutral spine

  • Closed grip, with thumbs around the bar

Execution:

  • The sequence of action is to: dip, drive, press

  • Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the hips go back slightly, and the chest stays upright

  • Drive: extend the hip rapidly and fully

  • Press: retract the head, press the bar to overhead, with locked arms

Finish:

  • The movement finishes with the bar locked out overhead in the frontal plane with active shoulders, and hips and knees at full extension

 

Shoulder Press

point Of Performance 

Set-up:

  • Stance is with the heels at hip width
  • Hands just outside the shoulders
  • Bar resting on the “rack” or “shelf” created by the shoulders
  • Elbows in front of bar; elbows are lower than in the front squat, but not behind the bar
  • Keep the chest up and brace the abdominals to maintain a neutral spine
  • Closed grip, with thumbs around the bar

Execution:

  • The action is to: press
  • Retract the head (head accommodates the bar), and press the bar overhead, finishing with locked arms
  • The head can return to its neutral position once the bar has passed

Finish:

  • The movement finishes with the bar locked out overhead in the frontal plane with active shoulders, and hips and knees at full extension
  • To return the bar, push the elbows forward and retract the face until the bar is re-racked.

Overhead Squat

Point of Performance 

  • Set-up:

  • The stance is with the heels at shoulder width
  • Full extension at hips and knees
  • Bar held overhead, in the frontal plane, with a wide grip
  • Active shoulders (armpits forward and shoulders push up into the bar)
  • Elbows locked
  • Weight on heels
  • Keep the chest up and brace the abdominals to maintain a neutral spine
  • Execution:

  • Maintain constant upward pressure and active shoulders to support the load
  • Bar remains in the frontal plane or slightly behind
  • Hips travel back and down
  • Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
  • Knees stay in line with the feet
  • Head position is neutral
  •  
  • Finish:

  • Return to full extension at the hips and knees with the bar held overhead in the frontal plane to complete the movement

Front Squat

Point Of Performance 

Set-up:

  • Stance is with the heels at shoulder width
  • Full extension at hips and knees
  • Bar “racked” on the shoulders (create a shelf with the shoulders for bar to sit on), hands outside shoulders, loose fingertip grip
  • Elbows high, upper arm parallel to the ground
  • Keep the chest up and brace the abdominals to maintain a neutral spine

Execution:

  • Hips travel back and down
  • Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
  • Knees stay in line with the feet
  • Head position is neutral
  • Keep the bar racked properly (“elbows high”) throughout the movement

Finish:

  • Return to full extension at the hips and knees to complete the movement

Air Squat

Point Of Performance

Set-up:

  • The stance is with the heels at shoulder width
  • Full extension at hips and knees
  •  Weight on heels
  • Keep the chest up and brace the abdominals to maintain a neutral spine

Execution:

  • Hips travel back and down
  • Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
  • Knees stay in line with the feet
  • Head position is neutral

Finish:

  • Return to full extension at the hips and knees to complete the movement