When teaching anatomy and physiology, we ask our athletes to learn four body parts, three joints and two general directions for joint movements. What are they?
Four body parts: spine, pelvis, femur and tibia
Three joints: Sacroiliac joint, hip joint and knee joint
Two general directions: Trunk: pelvis and spine (trunk neutral) and Leg: tibia and femur (leg extended)
The hip is the joint that connects what?
The femur to the pelvis
The sacroiliac joint (SI) connects what?
The pelvis to the spine
What are 5 causes of a bad squat?
- weak glute/hamstring
- poor engagement, weak control and no awareness of glute/hamstring
- attempting to squat with quads (leg extension over hip extension)
- Inflexibility: tight hamstrings
- sloppy work, poor focus
What is a bar hold for squat therapy?
- Grab a bar racked higher and closer than your normal reach at the bottom of a squat and settle into a perfect bottom position with check, head, hands and arms, soulders, and back higher than usual
- Find balance, let go and repeat closer and higher
What is Bottom-to-Bottoms Squat Therapy?
Stay at the bottom, come up to full extension, and quickly return to the bottom. Spent much more time in the bottom
What is Box Squatting Squat Therapy?
Squat to a 10” box, rest at the bottom, squeeze and rise without rocking forward
What is Overhead Squat Therapy?
- Hold broomstick at snatch grip, arms locked
- Move into a doorway and find where the arms fall and cause the stick to bang into the doorway
- Lift the arms, head, chest , back and hip enough to travel up and down without hittting the doorway.
- Over time, move closer to the doorway
The muscle groups compromising the “power zone” include what:
the hip flexors, hip extensors (glutes & hams), spinal erectors, and quadriceps
What is the Shoulder Press?
Set up: get to a racked position. The bar sits on shoulders with the grip slightly wider than shoulder width. Elbows are below and in front of bar. Stance is hip width
Press: press the bar to an overhead position
What is the Push Press?
Set up: get to a racked position. The bar sits on shoulders with the grip slightly wider than shoulder width. Elbows are below and in front of bar. Stance is hip width
Dip: dip a couple inches by bending the hips and knees. Keep torso upright
Drive: With no pause at the bottom of the hips, the hips and legs are fully extended
Press: As the hips and legs complete extension, the shoulders and arms forcefully press the bar overhead until the arms are fully extended
What is the difference between the Push Press and Push Jerk
-Instead of just pressing, you press and dip a sescond time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.
With the push press you will be able to drive overhead as much as __% more weight than with the shoulder press
30%
