06
CHAPTER

STRENGTH DEVELOPMENT & LIFTING TECHNIQUES

Tim Dornemann, Ed. D., CES, PES, CSCS, OS Pro

Exercise Science Program & Kinesiology Director, Barton College

Associate Professor of Exercise Science, Barton College

Part 1: Lower Body Exercises

SQUATS ARE A primary lower body exercise. Lunge variations, deadlift and lower level squat variations can be used as secondary lower body movements. The Romanian deadlift and good morning exercises are used to train posterior chain musculature.

Squat Series

Body Weight Squat

    • Start with feet slightly wider than shoulder width, toes angled slightly out and arms extend in front at shoulder height for balance
    • Push the hips back sticking the butt out, keeping chest forward to balance out body
    • Lower the hips down and back with the feet flat and the pressure on the heels
    • Lower the hips down and back until the hips are lower than the knees (or top of the thigh parallel to the ground)
    • Upon reaching the lower point of the descent, drive back up through the heels while also driving the hips forward to keep the chest up

Figure 6.1: Body Weight Squat Top Position

Figure 6.2: Body Weight Squat Bottom Position

Video 6.1

Overhead Squat

    • Start with dowel, stick or light weight bar to learn and practice good form
    • With a snatch width grip, place the bar overhead slightly behind or directly above the ears
      • Raise arms to shoulder height
      • Bend elbows to 90-degrees
      • Maintaining that hand width, grab bar with over hand grip
      • Extend arms as bar is raised overhead
    • While performing the lower body squatting movement, gradually rotate the bar back as you go down
    • Overhead squat can build flexibility and reveal tightness in shoulder, ankle and hip joints

Figure 6.3: Overhead Squat Top Position

Figure 6.4: Overhead Squat Bottom Position

Video 6.2

Front Squat

    • Hands are placed with a grip slightly wider than shoulder width
    • Barbell should rest on the upper chest and shoulders
    • Pushing the elbows up and inward will form a rack on which the bar will rest while also keeping the chest up during the movement
      • Clean grip or crossover grip
    • While performing the lower body squatting movement, focus on keeping the elbows up the entire time and therefore keeping the chest up.

Figure 6.5: Clean Grip Front Squat Top         Position

Figure 6.6: Crossover Grip Front Squat Top Position

                   Figure 6.7: Overhead Squat Top                      Position

Figure 6.8: Crossover Grip Front Squat Bottom Position

Video 6.3

Back Squat

    • Squeeze the shoulders back and place the bar high on top of the shoulder muscles
    • Perform the squatting movement
    • While coming up, push through the heels and drive the hips forward, keeping the chest up

Figure 6.9: Back Squat Top Position

Figure 6.10: Back Squat Bottom Position

Video 6.4

Deadlift

Clean Deadlift (Deadlift from Clean starting position)

    • Feet at hip width, hands should be placed on the bar just outside of legs (using overhand or alternating grip)
    • Barbell in close to the body with arms straight and elbows rotated out
    • Shoulder blades should be squeezed back with the chest as high as possible
    • Hips are higher than the knees, but lower than the shoulders
    • Eyes straight ahead
    • Raise up hips slowly, pulling bar off ground
    • Maintain consistent back angle as you extend your hips and legs, pulling the bar to hip height
    • Finish lift with slight back hyperextension and shoulders pulled back (retracted)

Figure 6.11: Deadlift Bottom Position

Figure 6.12: Deadlift Top Position

Video 6.5

Lunge Series

Front Lunge

    • Start with the feet underneath the hips and lined up evenly with each other
    • Take an over-exaggerated step forward
    • Drop the hips straight down into 90-degree bend of both front and back legs
      • Proper stride length places front knee over the ball of the foot
      • Too long of a stride places knee over heel or back leg is extended past 90 degrees
      • Too short of a stride places front knee in front of toes
    • Drive through the front heel and pull with the back foot to return to the starting position
    • Alternate legs throughout the set

Figure 6.13: Front Lunge (DB) Top Position

Figure 6.14: Front Lunge (DB) Bottom Position

Figure 6.15: Front Lunge (Bar) Top Position

Figure 6.16: Front Lunge (Bar) Bottom Position

Video 6.6

Video 6.7

Back Lunge

    • Start with the feet underneath the hips and lined up evenly with each other
    • Take an over-exaggerated step back, sitting back into the front heel until both front and back knees are bent at 90 degrees
    • Same stride length cues apply as front lunge
    • Push through the front heel driving the hips forward and returning the back foot to the starting position

Figure 6.17: Back Lunge (DB) Top Position

Figure 6.18: Back Lunge (DB) Bottom Position

Figure 6.19: Back Lunge (Bar) Top Position

Figure 6.20: Back Lunge (Bar) Bottom Position

Video 6.8

Video 6.9

Side Lunge

    • Start with feet shoulder width apart
    • Take an exaggerated step out to the side keeping toes pointed forward
    • Drop hips down bending knee of lead leg to 90 degrees
    • As you drop down, sit hips back, leaning chest forward to balance body
    • Trail leg is extended with slight knee bend
    • Push off lead leg back to standing position
    • Alternate movement to both sides

Figure 6.21: Side Lunge Top Position

Figure 6.22: Side Lunge Bottom Position

Video 6.10

Posterior Leg Exercises

Romanian Deadlift (RDL)

    • Stand upright, holding the barbell with the hands at the hip width
    • Place a slight bend in the knees (knees straight but not locked)
    • Stick chest out and squeeze the shoulders back with an over-exaggerated posture
    • In a controlled manner, lower the bar down, keeping the bar behind the toes
    • When lowering the bar, keep the shoulders squeezed back (with over-exaggerated posture) and the knees straight but not locked, lowering the bar by sticking the butt out (NOT bending the knees or rounding the back)

Figure 6.23: Romanian Deadlift Top Position

Figure 6.24: Romanian Deadlift Bottom Position

Video 6.11

Good Morning Exercise

    • Squeeze the shoulders back and place the barbell high on top of shoulders
    • Place a slight bend in the knees (knees straight but not locked)
    • Squeeze the shoulders back with an over-exaggerated posture
    • In a controlled manner, lower the bar down, keeping the bar behind the toes
    • When lowering the bar, keep the shoulders squeezed back (with over-exaggerated posture) and the knees straight but not locked, lowering the bar by sticking the butt out (NOT bending the knees or rounding the back)

Figure 6.25: Good Morning Top Position

Figure 6.26: Good Morning Bottom Position

Video 6.12

Calf Raise

    • Use a step or platform, feet shoulder width apart (can use a stable block of wood that allows your heel to be off the ground, if no step or platform)
    • Place balls of feet securely on edge
      • Placing too much of foot on edge limits range of motion
      • Putting too little of foot on edge increases risk of slipping off edge
    • Use a wall or railing for balance (in front with two hands or to the side with one hand)
    • Dorsiflex, dropping heels down
    • Then plantarflex, raising up on balls of feet
    • To add resistance, work one leg at a time or balance with one hand and hold a dumbbell or weight in the other hand

Figure 6.27: Calf Raise Top Position

Figure 6.28: Calf Raise Bottom Position

Video 6.13

Calf Raise Variation Pictures

Figure 6.29: Two Leg DB Calf Raise (Top)

Figure 6.30: Two Leg DB Calf Raise (Bottom)

Figure 6.31: Single Leg DB Calf Raise (Top)

Figure 6.32: Single Leg DB Calf Raise (Bottom)

Video 6.14

Video 6.15