Students will discover how to design exercise programs for improving a client’s aerobic and anaerobic capacity. In addition, students will be introduced to the fundamental concepts in movement screening, vocational fitness testing (e.g. police and paramedic), circuit training, and instability training.
Target population: Adults (18-65), healthy
- Course Instructor: Lyndsay Fitzgeorge
- Lab Instructors: Lyndsay Fitzgeorge
- Lab Technician: Jasmine Collins
- Semester: Three
Lab Sections:
- Section 1: Thursday 2 – 4 PM
- Section 2: Thursday 12 – 2 PM
- Section 3: Wednesday 2 – 4 PM
- Section 4: Wednesday 4 – 6 PM
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| Course: PHRE 3040 - Resistance Training | Movement Pattern: Hinge | Target: Gluteals | Synergist(s): Hamstrings, Spinal Erectors |
| Exercise |  |
| Regressions: | Pull Through | Trap Bar Deadlift | Progressions: | Swing |
| 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: | Conventional Deadlift
- Set up: Stand with feet ~hip width apart, with the middle of your foot under the bar. The bar should be close to your shins but not touching them.
- Grip: Bend slightly through the knees, so hands reach can reach the bar (spine should remain neutral throughout). Using either a double-overhand or a mixed grip, grip the bar ~ shoulder-width apart. Arms should hang straight down (no slack) and run outside the knees.
- Motion/Pull: From this slight knee bent position, grip the bar tightly (arms must remain rigid), take a big breath, tense your entire body (particularly core, forearm, lats, glutes and hamstrings), and drive up from mid-foot/heels. Bar must remain in close proximity to your body (almost touching your shins) as you lift up.
- Straighten your back but don’t shrug or lean back (hyperextend) at the top.
- Return: Slowly reverse the motion, paying particularly attention to use a hingeing of the hips/hamstrings to lower the weight (and not a squatting pattern). Once the bar clears the knees, then you can employ more knee bend to bring the load down to the ground.
Variations
- Romanian Deadlift: In this variation, you start standing erect and hinge down without letting the weight touch the floor.
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| Common Error(s): | Arching the upper back | Rounded shoulders |
| Spotting: | |
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