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
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No completed lab exam rubrics currently available
No completed lab exam rubrics currently available
No completed lab exam rubrics currently available
Course: PHRE 5003 - High Performance Training | Movement Pattern: Press | vertical | Target: Deltoids (Anterior) | Synergist(s): Obliques, Quadriceps, Triceps |
Exercise | |
Regressions: | | 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] |
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Description: | Also known as the Grappler press.
- Wedge a barbell into a corner, or into a landmine attachment.
- Get into a square stance. Your knees should be slightly bent, and you should a slight forward lean in your torso. Adopt a tripod foot base, meaning, your weight should be on the mid/back of your feet, and all of your toes should remain in contact with the ground, particularly your big and baby toes.
- When you are in the starting position, your arm should be kept tight to your side, and in line with your arm pit.
- Before you perform each press, take a deep breath into your belly, brace your core, lightly tuck your rib cage towards your hips (close the space in your midsection), and squeeze your glutes.
- When you press the barbell, extend your elbow, but do not hyperextend it. Keep your shoulder down, and do not shrug the weight, as this is a pressing movement.
- Exhale after you have pressed the bar and it is moving away from your body.
- Reset and repeat for the desired number of reps.
In increase the focus on the upper body and core, start your athlete in a half-kneeling position.
To make this movement more applied to sport, you can:
- Start the movement with a half-squat and press (getting full extension by finishing on your toes)
- Start with rotation: start in a partial squat (in almost a puncher-stance) with the barbell down by your side. Aggressively drive the bar up, pivoting on your back foot to end up on your toe.
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Common Error(s): | Not engaging core |
Spotting: | |
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