Strength Training Manual

STRENGTH

SMC

Matt Hank, MS, CSCS*D, RSCC, USAW, USATF Head Strength & Conditioning Coach

Kinesiology Instructor

Specific Exercises:

Body Weight Squat

Goblet Squat

Barbell Front Squat

Barbell Back Squat

Split Squat

Back Foot Elevated Split Squat

Reverse Lunge

RDL

Deadlift

Kettlebell Swing

How to Execute: • Feet shoulder width • Maintain relatively vertical torso • Core stability - neutral pelvic position • Head neutral - looking straight ahead • Knees should track in line with your feet • Squat to maximum depth where feet are flat and torso is upright •

How to Execute: • Feet shoulder width • Maintain relatively vertical torso • Core stability - neutral pelvic position • Head neutral - looking straight ahead • Knees should track in line with your feet • Squat to maximum depth where feet are flat and torso is upright

Key Points: o Foot tripod –where the big toe, little toe, and heel are in contact with the ground o Squat depth will depend on many factors including these key variables: ankle

mobility, hip mobility, and core control (stability)

Key Points: o Adding weight anterior to the body is a great strategy to improve core stability,

allowing you to squat with more efficiency o Use a dumbbell, kettlebell, medicine ball, or weight plate

Sagittal View: https://youtu.be/sPWiVpK8JSY

Frontal View: https://youtu.be/yWerUfkdY8A

Sagittal View: https://youtu.be/_Azv88ZIxmM

Frontal View: https://youtu.be/Iw-wz_O7nF0

How to Execute: • Refer to the body squat weight position and movement • The barbell is placed on the upper back just above the shoulder blades for the high bar

position • The barbell is placed on the upper back even with the shoulder blades for the low bar

position • Make sure to use a spotter with heavy loads

How to Execute: • Refer to the body weight squat position and movement • The barbell must be racked on the front of the shoulders • The bar rests in the hands or finger tips – do not need to have a full grip on the bar • The torso should remain vertical so that the bar stays put on shoulders - it may help to use

the cue of keeping the elbows up • Make sure to use a spotter with heavy loads •

Key Points: o It is recommend to first master the body weight squat and goblet squat before

progressing to the barbell front squat o Many people lack upper body mobility when first performing the front squat

Key Points: o High bar squats - greater emphasis of knee extension o Low bar squats - greater emphasis hip extension o High vs. Low refers to the bar position on the upper back

Sagittal View: https://youtu.be/liLrbzS_xoU

Frontal View: https://youtu.be/o88fm99B-Ds

Sagittal View: https://youtu.be/i6fCt-vCoRg

Frontal View: https://youtu.be/SLxy0Eh5RHw

How to Execute: • Refer to the split squat exercise as this is simply a progression • Maintain a vertical torso throughout the movement • Your front knee must be in line with your front foot – the knee may go past your foot

depending on flexibility and the intended execution • Two loading options are shown in this video: goblet position and two dumbbells held to the

side

How to Execute: • Multiple ways to load - goblet, dumbbells, or barbell • Split your feet and maintain a hip-to-shoulder width stance • Maintain a vertical torso as you descend • The front knee should always be in line with the front foot – the knee does not collapse

inward • Lightly tap the back knee or come as close as possible and return to a standing position

Key Points: o Load can be added in various ways: goblet position, both hands (bilateral), 1

hand (unilateral), front rack, or back squat position

Key Points: o Back foot placement can be either on the toes or the shoe laces o Loading parameters are the same as the split squat

Sagittal View: https://youtu.be/truZf06pUT0

Frontal View: https://youtu.be/dK7hzdUWP4M

Sagittal View: https://youtu.be/-JkG-xmGAbE

Frontal View: https://youtu.be/wHZ1L7voA_Q

How to Execute: • Position your feet hip width apart • Grip the bar or dumbbells with an overhand grip • Start with a slight knee bend • Hip hinge and lower the barbell or dumbbells down your leg and shins • Lower yourself to the point where you can maintain a straight or neutral torso • Stand up squeezing your glutes

How to Execute: • Start feet together, standing tall • Step backward with one foot and lower your body • Your torso should be vertical, back knee should be touching or near the ground, and the

front knee should be over or behind the front foot • Push of the back foot and return to the starting position

Key Points: o Adding weight anterior to the body is a great strategy to improve core stability,

allowing you to squat with more efficiency o Use a dumbbell, kettlebell, medicine ball, or weight plate

Key Points: o It is important to master the ability to hinge at the hips before adding load

o It is not recommended to completely lock out the legs on this exercise unless you are looking to execute an advanced lower back exercise

Sagittal View: https://youtu.be/tMh92CrW1Fc

Frontal View: https://youtu.be/TOrlizLpEhg

Sagittal View: https://youtu.be/PM25MJ0-zsE

Frontal View: https://youtu.be/12TH4-QeM5A

How to Execute: • Set up in a deadlift stance - feet slightly wider to accommodate the size of the kettlebell • Hike pass the kettlebell between your legs • Forcefully extend your hips and knees at the same time to project the kettlebell into the air • The arms should remain straight during the entire movement • Remain in contact with the ground with your feet during the entire movement

How to Execute: • The barbell starts on the floor close to your shins • Set yourself up by gripping the bar outside your thighs • Back should be flat and head should be neutral • Raise your hips and shoulders at the same rate • Stand all the way up squeezing your glutes

Key Points: o Reminder this is not a squat o Therefore, the movement occurs primarily at the hip

Key Points: o Try performing this movement with one hand to increase the demands of the

transverse (rotational) plane. The goal is to not rotate your torso in the transverse plane.

Sagittal View: https://youtu.be/DHEahjdZE34

Frontal View: https://youtu.be/ajB7HciXKxE

Sagittal View: https://youtu.be/QoxrLou9BkE

Frontal View: https://youtu.be/3Voyvuss4FI

Specific Exercises:

Push Ups

Dumbbell Bench Press

Barbell Bench Press

Dumbbell Push Press

Pull Ups

Inverted Rows

Barbell Bentover Rows

Dumbbell Single Arm Rows

Cable Single Arm Rows

How to Execute: • Feet should be flat on the ground the entire time • Your head, shoulder blades and butt should be on the bench the entire time • Lower the dumbbells to your arm pits • Make sure to use a spotter

How to Execute: • Place your hands about shoulder width apart on the ground • Get into a plank position where you form a straight line from your feet to shoulders • Lower yourself with the elbows close to your body and retract your shoulder blades • Finish the plank position

Key Points: o To reduce the intensity of push ups try elevating your hands on a box or bench.

Additionally, you may want to bend your knees and place them on the ground.

Key Points: o If you have had any kind of shoulder injury or discomfort while performing

pushing movements, you may want to get your elbows closer to your body during this movement.

https://youtu.be/_8YZ4spV5GM

https://youtu.be/dwoIr34asqY

How to Execute: • Get into a shoulder width stance with the dumbbells resting on/near the shoulders • Initiate the movement with a partial squat • Press the dumbbells overhead and lock out the arms

How to Execute: • Push your feet into the ground to help create a stable lower body and pelvis • Brace your core to avoid excessive lower back arching • Your head, shoulder blades and butt should be on the bench the entire time • Make sure to use a spotter

Key Points: o Trying to bend/break the bar will help to create greater shoulder stability o Avoid overarching your lower back during this movement, to help protect your

lower back

Key Points: o A barbell can also be used for this exercise, however it may be easier to first learn

with dumbbells. o The best hand position tends to be just outside the shoulders

https://youtu.be/xm3tlRe4Src

https://youtu.be/q0876Vx9jC0

How to Execute: • Grip the bar shoulder width with either an overhand or underhand grip • Maintain a straight torso throughout the movement • Aim to bring your body to the bar where it would make contact with your lower chest – not

up by your neck

How to Execute: • Grip the bar shoulder width • Maintain a straight torso throughout the movement • Pull all the way up so your chin is above the bar • Shoulder blades should come together and down – not apart and upward • Lower yourself down so the arms are straight

Key Points: o Try various grips - overhand, underhand, neutral grip, close, and wide grip o Many individuals will need to first perfect this movement with assistance, such

as a band around the knees or feet attached to the pull up bar

Key Points: o Regress the movement pattern - bend your knees o Progress the movement pattern - elevate your feet on a bench or box

https://youtu.be/Z-jU9872DeM

https://youtu.be/pwDQfDOwH6k

How to Execute: • Split stance position: great starting point for most individuals • Plank position: much more advanced variation and requires tremendous core strength to

execute • The elbow must drive straight up the sky – the dumbbell will not travel towards your

shoulder or behind your hip

How to Execute: • Grip the bar shoulder width • Maintain a neutral torso position throughout the movement – a straight line through your

head down your spine • Bring the barbell straight upward to the lower part of your chest – the bar path does not go

up by your neck or down by your waistline

Key Points: o Try various grips - overhand, underhand

o Perfecting the hip hinge will ensure you are not putting your spine in a poor position

Key Points: o Two variations are shown in this video: split stance and plank position o Maintain a neutral torso position throughout the movement

https://youtu.be/Z-jU9872DeM

https://youtu.be/gKBmkTtjhf0

How to Execute: • A few variations are shown: squat hold, squats with the pull, split stance hold, split stance

squats with the pull • You can also execute this movement standing straight up, but I would encourage you to

incorporate leg movements to maximize your workout

Key Points: o The rowing pattern is the same as the single arm dumbbell row o You must control the cable on the way back – do not let the cable jerk your arm

https://youtu.be/vQxa034ey-I

Specific Exercises:

Cable Chop

Cable Lift

Landmine ½ Circle

Landmine Chop

Front Plank

Side Plank

How to Execute: • This specific movement is initiated from the ground up – the legs transfer the energy to the

core, then to the arms • Start with your feet in a squat stance • The shoulders should rotate around your hips to “windup” your core at the start • Finish the movement with the shoulders rotating the opposite direction that they started to

maximize core rotation • •

How to Execute: • Start with your feet in a squat stance • The shoulders should rotate around your hips to “windup” your core at the start • Finish the movement with the shoulders rotating the opposite direction that they started to

maximize core rotation

Key Points: o The arms are not the main body part executing the movement – the core needs to

control this entire motion

Key Points: o The arms are not the main body part executing the movement – the core needs to

control this entire motion

https://youtu.be/EP32O5qw3wA

https://youtu.be/r52DtYFHoHQ

How to Execute: • “Windup” your core by rotating your torso around your hips • You should finish the movement by rotating the torso the opposite direction in which it

started • For this specific variation I would recommend starting the movement in a hip hinge (RDL

movement pattern)

How to Execute: • Start the movement in a squat stance • This specific variation requires you to minimize hip movement • You will need to actively engage your core during the rotations so your hips do not rotate

Key Points: o Try to keep the hands as far from the body as possible o Make the largest ½ circle in the air (with your hands) that you can

Key Points: o This movement is very similar to the cable lift o Your legs initiate the movement and transfer the energy to your core, and finally

through your hands

https://youtu.be/WiRxcgVwTuM

Sagittal View: https://youtu.be/85IZIvNVMaU

Frontal View: https://youtu.be/qoy_uFq7XZ0

How to Execute: • The knees can be bent for an introductory level to the side plank and progressed to the feet

stacked on top of each other • The best tip to ensure proper position is to lift the hips up and press them slightly forward –

this ensures that you are forming a straight line throughout your body • Demonstrated in the video are two side plank progressions: (1) hold the top leg up (2) top

arm rotations

How to Execute: • Place the feet wider to increase your stability – making the movement easier • Place the feet closer to increase the difficulty of the exercise • Demonstrated in the video are two front plank progressions: (1) arm, arm, leg, leg lift (2)

opposite arm and leg lift

Key Points: o Maintain a straight/rigid torso – where your head, spine, and legs form a straight

line o The elbows are placed in line with the shoulders and perpendicular to the ground

Key Points: o Maintain a straight/rigid torso – where your head, spine, and legs form a straight

line o The down elbow is placed in line with the shoulders and perpendicular to the

ground

https://youtu.be/kMUavZxJq_4

https://youtu.be/7csY7zoqZ1g