Below you will find technique cues and videos for all of the free weight and dumb bell exercises we have covered in class:

Squat:

Click on the link below to view a technique video:

http://www.youtube.com/watch?v=1xMaFs0L3ao

 Primary Muscle Groups: 

Technique Cues to Remember:

·           Make sure anchors and catch bars are at proper height

·           Find proper finger placement on bar

·           Feet shoulder width apart, toes slightly out

·           Back straight, head forward

·           Release hips

·           Butt back, as if sitting on a chair

·           Upper legs come parallel with floor

·           Push through heels, do not roll onto toes or balls of feet

Bench Press:

Click on the link below to view a technique video:

http://www.youtube.com/watch?v=EUjh50tLlBo

 Primary Muscle Groups: Pectoralis Major and Minor, Triceps, Deltoid

Technique Cues to Remember:

·           7 points of contact

·           Eyes directly under bar

·           Find proper finger placement on bar

·           Lift straight up, bring bar down to chest

·           Know your anchor height

·           Requires spotter’s hands to be under bar at all times

Dead Lift:

Click on the link below to view a technique video:

http://www.youtube.com/watch?v=sLqn0uP6iCU

 Primary Muscle Groups: 

Technique Cues to Remember:

·           Eyes straight ahead

·           Lift with quads and glutes

·           Raise bar straight up (trap bar)

·           Raise bar up your shins (barbell)

·           Never bend your arms (always hanging straight)

·           Keep back straight, do not round over

Bicep curl:

Click on the link below to view a technique video:

 Primary Muscle Groups: Biceps

Technique Cues to Remember:

·           Shoulders back

·           Palms face forward

·           Dumb bell to shoulder

·           Elbows glued to side

Tricep extension:

Click on the link below to view a technique video:

 http://www.youtube.com/watch?v=nRiJVZDpdL0

 Primary Muscle Groups: Triceps

Technique Cues to Remember:

·           Make triangle with fingers and hands

·           Elbows are glued to ears, point forward

§  Lower DB behind head until arms are parallel with floor (no lower)

·           Do not lean back!  Stay straight!!

Lateral raise:

Click on the link below to view a technique video:

 http://www.youtube.com/watch?v=kDqklk1ZESo

 Primary Muscle Groups: 

Technique Cues to Remember:

·           Pinch shoulder blades

·           Keep wrists straight

·           Sequence:  Raise, pause lower

Shoulder press:

Click on the link below to view a technique video:

http://www.youtube.com/watch?v=B-aVuyhvLHU

 Primary Muscle Groups: 

Technique Cues to Remember:

·           Upper arms:  parallel to floor

·           90 degree angle in elbow

·           Palms face forward

·           Tight Core

·           Requires a spotter