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POWER MOVEMENTS LEG EXERCISES

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POWER MOVEMENTS LEG EXERCISES Powered By Docstoc
					                                     POWER MOVEMENTS

Hang Cleans, High Pulls, Push Jerks, Split Jerks, Snatch, DB Push Jerks:
For incoming freshmen, in order for you to successfully and safely perform these exercises you must be taught
by a coach who is trained to do so. Anyone who has not been taught proper technique or is not supervised by a
strength and conditioning coach should NOT BE ATTEMPTING THESE LIFTS.



                                          LEG EXERCISES

Parallel Squat (or back
squat): Stand with your feet
parallel about shoulder width
apart, and your toes pointing
straight forward or slightly
outward. Place the bar across
the back of your shoulders.
Push your hips backward and
lower your butt until the top of
your thighs are parallel with the
floor. At this point your feet
should be flat on the floor and
all of your weight should be on
your heels. Rise back up to the
starting position, keeping your
heels flat on the ground.

Front Squat: Rest the bar
across the front of your
shoulders, grabbing the bar with
an underhand grip slightly
greater than shoulder width
apart. Use the same stance as
you would in a parallel squat.
Keeping your elbows as high as
possible throughout the entire
lift, push your hips backward
and lower your butt until the top
of your thighs are parallel with
the floor. At this point your feet
should be flat on the floor and
all of your weight should be on
your heels. Rise back up to the
starting position, keeping your
heels flat on the ground. If you
are having trouble keeping your
elbows up during the entire
movement, you can use wrist
wraps to help you, as shown in
the photo.
Safe Squat: For this particular
exercise you will need a safe
squat bar and safe squat handles
as shown in the photo. Rest the
bar on the back of your neck
and shoulders. Your feet should
be shoulder width apart and
slightly in front of you. Keeping
your whole body straight lean
back slightly, and then drop you
butt straight down until the top
of your thighs are parallel with
the floor. At this point your feet
should be flat on the floor and
all of your weight should be on
your heels. As you rise back up
to the starting position use the
handles in front of you only for
balance, and not to help pull
yourself back up.




Barbell Lunge: Standing
straight up with the bar resting
across the back of your
shoulders, take a long step out
with one leg so that your front
knee is aligned directly over
your heel. Drop your back knee
straight down until it is about ¼
of an inch off the ground. Use
your stepping foot to push you
back into the starting position.
Repeat this sequence with your
other leg, and continue to
alternate for the prescribed
number of repetitions.
DB Walking Lunges: Stand
with your feet together holding
a dumbbell in each hand. Take a
long step out with one foot so
that your front knee is aligned
directly over your heel. Drop
your back knee straight down
until it is about ¼ inch off the
ground. Push off your back foot
and bring it up to meet your
front foot. Repeat this sequence
with your other leg, and
continue to alternate for the
prescribed number of
repetitions.




Step Ups: For this exercise, use
a box that is 16 to 18 inches
high. With the box directly in
front of you and a bar resting
across the back of your
shoulders, step up on to the box
with your right foot. As you
push up and straighten out your
right leg, bring your left knee
though, so that your thigh is
parallel with the ground. Your
left leg should return back to the
ground first, and then return
your right leg back to the
ground. Next, repeat this
sequence by stepping on to the
box with your left foot, and
continue to alternate legs each
time you step on to the box.
DB Lateral Step Ups: Hold a
dumbbell in each hand with a
box to your side. Step up on to
the box laterally, bring your
trail foot up onto the box, and
then step off on the other side.
Repeat this sequence going
back in the other direction.




Split squat: Standing straight
up with the bar resting across
the back of your shoulders, take
a long step out as if doing a
barbell lunge so that your front
knee is directly aligned over
your heel. Your feet should be
split out far enough so that your
back foot is extended and your
weight is on your toes. Drop
your back knee straight down
until it is about ¼ inch from the
ground, and then rise straight
back up. Continue this
movement up and down for the
prescribed number of
repetitions, and then switch
your leg position and repeat.
Split Squat on Bench: This
exercise is performed the same
way as a regular split squat, but
to start this exercise your back
foot is raised up on to a bench
or a box behind you. Your front
foot should be out far enough so
that when you drop your back
knee down your front knee
should not move past your toes.
Perform the prescribed number
of repetitions on one leg, and
then switch leg position and
repeat.




Single Leg Squat: Stand on top
of a box all the way to one side
so that your outside leg is
hanging off the box, and all of
your weight is on the leg that is
still on the box. Sit back and
squat on this one leg as if doing
a regular squat keeping all of
your weight on your heel. As
you squat down let your chest
come slightly forward and raise
your arms up and forward to
help with balance. Your outside
leg should remain extended and
should move straight down
towards the floor. Lower
yourself until the top of your
thigh is parallel with the floor,
and then rise back up to the
starting position. Perform the
prescribed number of
repetitions on this leg, and then
switch leg positions and repeat.
Lateral Squats: Place the bar
straight across the back of your
shoulders, and split your feet
straight out to the side about a
foot past shoulder width on
each side. Start to lean to one
side and push your hips back at
the same time, so that all your
weight is on your heel. Your
opposite leg should be straight.
Push off your heel back to the
starting position, and then
repeat to the other side.




Lateral Lunge: This exercise is
performed the same way as a
lateral squat, except your
starting position is standing
straight up with your feet
together. With one leg, step out
directly to your side and
perform as a lateral squat,
leaning to that side and pushing
your hips backward. Push off
this foot and step back together
to the starting position. Repeat
this sequence to the other side
and continue to alternate for the
prescribed number of
repetitions.
Stiff Leg Dead lifts: Keeping
your arms straight, grab a bar
with an overhand grip. Stand
with your feet parallel and
slightly less than shoulder width
apart. Pinch your shoulders
back, arch your low back, and
keep a slight bend in your
knees. This will keep your back
flat for the entire movement.
Keeping the bar close to your
body, push your hips backward
lowering the bar until it is at the
middle of your shin. Rise back
up to the starting position by
using your hamstrings. When
lowering the weight concentrate
on keeping your back flat,
bending over only at your waist.




SL Stiff Leg Dead: Hold one
dumbbell in your right hand
starting in the same position as
a stiff leg dead lift, with your
shoulders pinched back and
your low back arched. Keeping
the dumbbell close to you body,
reach down towards the ground
and let your left leg rise up
straight behind you. As you
return to the starting position,
concentrate on your balance and
keep your head up. Complete
the prescribed number of
repetitions on your right leg,
and then put the dumbbell in
your left hand and repeat.
Body Weight Hams: Kneeling
on the floor, have a partner hold
your feet down behind you.
Keeping your body straight
from your knee through your
upper body, slowly lower
yourself towards the ground
using your hamstrings to hold
yourself up. Eventually you will
fall to the ground catching
yourself with your hands. Push
yourself back up to the starting
position, and repeat this
sequence.




Swiss ball Hams: Lying flat on
your back with your arms by
your side, put your feet up on
the top of a Swiss ball so that
the back of your heels are
touching the ball and your legs
are completely extended. Raise
your hips off the ground
keeping you whole body
straight, so that only the back of
your shoulders is touching the
floor. Curl the ball towards your
butt, so that your knees go
upward and your feet are now
flat on the ball. Slowly return
the ball back to the starting
position keeping your hips
raised until all the repetitions
have been completed.
Glute Hams: Using a glute
ham/back hyperextension
machine, get into position so
that the bottom parts of your
thighs are in contact with the
front pad. Cross your arms
across your chest and lower
your body so that your legs are
completely extended, and your
head is pointing straight down
toward the floor. Once you are
in the bottom position pull
yourself up by using your
hamstring and glute muscles.
As you rise, up your legs should
bend at the knees and the
repetition will be completed
when your upper body is
perpendicular with the floor.
Lower your self back down to
the starting position and repeat.




Reverse Hypers: This exercise
is performed on a back
hyperextension machine. Start
facing the machine and bend
over at the waist grabbing the
back of the machine with both
hands. Before you start your
legs should be pointing straight
down with your toes barely
touching the floor. Swing your
legs together straight up behind
you until they are parallel with
the floor, and then slowly lower
them back to the starting
position.

				
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posted:2/18/2011
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Description: In the power sector, the squat is recognized as the ultimate measure of strength, while leg strength is recognized as the measure of body size or strength of the mark. This is because the power of leg strength accounted for the largest proportion of the body, and the most practical.