This course focuses on learning how to safely increase load in various exercises targeting the basic human movement patterns. In particular, students will learn the: front squat, deadlift, bench press, shoulder press, chin-up, seated row and kettlebell swing.
Target population: Adults (18-65), healthy
- Course Instructor: Graeme Thomas
- Lab Instructors: Sarah King
- Lab Technician: Christian Caissie, Jasmine Collins, Avi Verma
- Semester: Two
Lab Sections:
- Section 1: Wednesday 12 – 2 PM
- Section 2: Tuesday 8 – 10 AM
- Section 3: Monday 12 – 2 PM
- Section 4: Thursday 4- 6 PM
- Section 5: Wednesday 8 – 10 AM
- Section 6: Friday 4 – 6 PM
| Course: PHRE 3045 - Sports Injuries | Movement Pattern: Squat | Target: Quadriceps | Synergist(s): Gluteals, Hamstrings |
| Exercise |  | ||
| Regressions: | Sit-to-Stand Squat | Progressions: | |
| Key Teaching Points | Expectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456] | [579] | |
|---|---|---|---|
| Description: | Place a dowel (or chair/wall) on the side of the leg that is in the air to act as a self spotter if required. Squat downward on one leg allowing the opposite leg to drift backwards while maintaining a neutral spine and a strong core. Try to reach a 90 degree knee bend in the squatting leg before returning to the top. A slight forward lean (and therefore additional gluteal contraction) in order to maintain balance is allowed. Active quads, gluts, the core and ankle stabilizers during the movement. | ||
| Common Error(s): | Foot/ankle collapse | Valgus knees | Not engaging core | ||
| Spotting: | Instability training | ||