Weight Lifting Technique

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Weight Lifting Technique
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Squats

• Lower body exercise
• Works the quadriceps and gluts
• Involves hamstrings, calves and lower back

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• Keep head and back straight
• Feet should be spaced at shoulder width
• In a controlled fashion, slowly squat down
  until your thighs are parallel to the floor.
• Dont bounce at bottom
• Slowly straighten legs and return to the start
  position
• Keep head level at all times

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• Keep the movement smooth, slow, and controlled
• Knees should not pass in front of toes
• Keep feet flat on the floor (dont squat on
  toes)

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Bench Press

• One of the most known lifts
• Works pectoral muscles, anterior deltoids,
  posterior deltoid, and triceps

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• Lower bar straight down slowly to chest in a
  controlled manner
• Make sure bar touches chest
• Drive bar straight up back to starting position

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• Hands should be placed evenly on bar, slightly
  more than shoulder width apart
• Feet should be flat on the floor at all times
• Do not arch, twist body, or move feet

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Seated Row
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• Bend legs slightly and place against a block
• Extend elbows
• Keep back straight
• Pull weight straight back
• Touch abdomen
• Spread the chest (pinch shoulder blades
  together)
• Slowly let cable go back to starting position

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• Keep back straight and erect at all times
• Keep hands close to the sides of the rib
• Dont Lean