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Squat VideoVideo of Jeremy performing a deep squat, multiple angles.
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Illustration: One legged 'King' squatPerforming a one-legged or 'King' squat
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Illustration: Heavy squatA heavy squat going just below parallel
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Illustration: One-armed clean and pressPerforming a one-armed clean and press
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Form: Proper Standing Form for BackKeep your chest up and out at all times and look straight ahead. The illustration left demonstrates improper form – slumped over, back rounded, legs locked. The illustration on the right demonstrates proper form – chest up and out, looking straight ahead, rear pushed out to shift center of gravity, and legs slightly bent (exaggerated in this illustration). Note the slight curvature of the lower back.
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Form: Proper Seated FormDo not slump into the chair, as in the illustration. Instead, keep the chest up and out. With proper form, most people will find that their lower back does not touch the chair, as a slight curve will be present. Also note that the shoulders are pulled back, chest is up and out, and knees are over the ankles. With most exercises, your knees should be over your ankles and the same height as your hips.
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Exercise: Arnold PressGrasp a dumbbell in each hand and place your upper arms at your sides. Bend at the elbow so you are holding the dumbbells upright, palms facing in (towards yourself). Begin to raise the dumbbells, at the same time rotating your palms out. When the dumbbells are at the level of the top of your head, your palms should be facing each other (this is known as “neutral”). At the top of the movement, your palms should be facing out and your wrists should be directly over your shoulders.
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Exercise: Barbell Bench or Chest PressBegin by lying on your back. Your knees should be over your ankles and the same height as your hips and shoulders. Grasp the bar wide enough so that your arms form a right angle when your elbows are at the same level as your shoulders. Thrust the bar upwards until just before locking out completely – this is important, your arms will be straight but do not lock them, as this places undue stress on the elbow joint. When you perform this exercise with dumbbells, your palms should face your feet.
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Exercise: Standing Barbell CurlStart with arms about shoulder width apart, palms facing away. Your chest should be up and out to properly align the spine. Look straight ahead. Knees should be slightly bent. Do not hang the arms completely down – keep them with a slight bend at the bottom to keep tension on the biceps (the muscle located on the inside of your upper arm). Now, contract the biceps and drive the bar up towards your chest. Do not bring the bar all of the way up – stop when you feel the tension coming off the muscle.
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Exercise: Hammer CurlGrasp a dumbbell in each hand. Start with your arms hanging by your side, palms facing your body. This is known as the neutral position. Keep your chest up and out to align the spine. Your legs should be straight, but not locked. Flex your biceps and bend at the elbow, driving the weight up. Stop when you feel the tension start to leave your upper arm. Do not allow your elbows to drift forward (they should remain below or behind your shoulders throughout the movement). Do not straighten your arms at the bottom of the movement – keep them slightly bent so that tension will remain on your biceps.
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Exercise: Seated French PressGrasp a dumbbell with both hands and hold high over your head. You may lock the arms at the top, but by keeping them slightly bent, you will increase the time that the triceps is under tension. Make sure that your elbows remain either directly above or slightly behind your shoulders. Drop the weight behind your head without allowing your elbows to drift – your upper arms should remain perpendicular to the ground. Flex your triceps and drive the weight back up and over your head to complete the rep.
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Illustration: Dumbbell Bench PressPerforming a dumbbell bench press
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Exercise: Dumbbell FlyeGrasp a dumbbell in each hand. Lie on the bench on your back. Your knees should be over your ankles. Keep the chest up and out to align the spine. Start with your arms stretched straight above you, with a slight bend in your elbow. Your wrists should remain over your shoulders or just inside them – do not “touch” at the top (this will take tension off of the chest). Now, slowly spread your arms and maintain a slight bend in your elbow until your upper arms are parallel to the floor. Your elbows should be slightly below your shoulders. From this position, contract your chest muscles and squeeze to bring your arms back up and complete the rep. Variations include incline and decline. For these, you will move the weight in a plane perpendicular to your body (so, for incline, your arms will be slightly in front of you, and for decline, your arms will be slightly over your head).
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Exercise: Standing Military (Shoulder) PressTypically, this exercise would start at the front of the chest. If specified, you may perform this behind the neck. Behind the neck does place stress on the rotator cuff and may cause impingement, so this exercise is not recommended behind the neck if you have any type of rotator cuff condition. Start with the bar at the top of your chest (elbows will be below shoulders). Contract your shoulder muscles and drive the bar upwards, stopping just before your arms lock out. Return to the start position, but do not rest the bar on your chest or upper back. Find a grip that your wrist will be directly over your elbow when your elbow is on the same level as your shoulder. In other words, when your upper arm is parallel to the floor, your arm should be bent at a right angle.
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Exercise: Seated Lat PulldownSit in the chair. Keep your chest up and out to align your spine. Legs are either bent or locked underneath a support for heavy weights. Start either beneath or slightly behind the pull-down bar. Your arms should be over your head with a slight bend (do not lock them out!). Bring your shoulder blades together (scapular retraction) and keep them retracted during the entire rep. Focus on pulling from your back and lower the bar to the top of your chest, just below the base of your neck. Keep your chest up and out during the entire rep. Return the bar to the original position, again not allowing your arms to lock out. A standard grip is one where your arms form a right angle when your upper arms are parallel to the floor. In other words, when your elbows are the same height as your shoulders, they should be directly underneath your wrists. A wide grip is anything wider than the standard grip. A narrow grip can typically be defined by extending your thumbs and sliding your hands together until the tips of your thumbs touch – this is the width for a narrow grip. When performing these behind the neck, pull the bar to the top of your upper back or the base of the back of your neck.
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Exercise: Pull-upGrip the bar overhead. To find your grip width, hold your upper arms parallel to the floor and bend at the elbow so that your forearms are vertical. Your arms will be making a right angle. This is the distance to grip the bar. A wide grip is outside of this position, and a narrow grip is inside of this position. A reverse-grip is with palms facing you, a regular grip is with palms facing away from you. Hang and bend your legs (you may cross them if necessary, but keep in mind that if you have any type of back condition, you should keep them uncrossed). Let yourself hang and be perfectly still – do not jump into the pull-up. Now, pull your shoulder blades together to retract your scapula and pull upwards. You should raise yourself so that shoulders are level with your wrists, preferably so that your chest is level with the bar (or the base of your neck for pull-ups behind the neck). Slowly lower yourself in a controlled fashion, stop completely at the bottom with arms fully extended then perform the next rep.
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