FBC TRAINERS


TRAINERS » Workouts» Workouts Total Body Strength


Challenge members to execute multi-joint and multi-planar strength training exercises that require the lower body force to be linked with the upper body (using the core as a force transfer system).


Exercise: Olympic Bar Multi-Joint Squat to Press


STARTING POSITION: - athletic position, hands holding Olympic bar at arm’s length, core set and arms lightly bent at the elbows.


EXECUTION: Eccentric Phase: Keeping the elbows up, fl ex at the elbow until the hand is in line with the chest, while simultaneously fl exing with the leg (lowering phase of squat). Concentric Phase: Initiating with the legs, perform an overhead pressing motion simul- taneously extending at the ankles, knees and hips until you return to the starting position. Common Errors in Execution: - Rotation through the hips and core - Lack of synchronization between upper and lower body Variables to Manipulate: - The lift can be slowed down for more time under tension or sped up to add more power requirements.


36 Fitness Business Canada March/April 2011


36 Fitness Business Canada March/April 2011


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48