This course focuses on adaptive exercise techniques for a variety of populations (i.e. children, pregnancy, older adults, disabilities, and chronic disease). Students will learn how to modify exercises and/or equipment to effectively and safely accommodate these groups.
Target population: Various
- Course Instructor: Tim Rush
- Lab Instructor: Sarah King
- Lab Technician: Jasmine Collins, Christian Cassie, Rachel Quinn
- Semester: Three
Lab Sections:
- Section 1: Wednesday 12 – 2 PM
- Section 2: Thursday 4- 6 PM
- Section 3: Friday 1 – 3 PM
- Section 4: Monday 4 – 6 PM
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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