Barbell Curl

How to Barbell Curl:

Stance: Stand up straight with your torso upright in the anatomical reference position, with the body erect, arms upright and palms forward.

Prep:  Holding the barbell with extension of the arms as straight as possible. Use a conventional underhand grip with your hands just outside your thigh line and hold an isometric contraction, this will be your prep stage.

Movement: Lift the bar up halfway. Your elbows should remain close to your sides. The bar should be at roughly the same level as your belly button, or maybe a little bit higher. At this point your bicep and forearm should perform a flexion movement roughly forming a 90-degree angle.

Follow Through: Continue the movement until your biceps are fully concentric contraction and the barbell is at shouldler level. Hold the contracted position for half a second and squeeze/ flex the bicep hard. 

Recovery: Slowly begin to bring the bar back to your starting position as you breathe in performing an eccentric contraction.

Novice

Expert

Cues: Body Straight, Chest up, 90 Degrees
Drills: Repetition with light weight or without the bar, to help with muscle memory and movement.

Definitions:

Anatomical reference position- erect standing position with all body parts, including the palms of the hands, facing forward. (considered the starting position for body segment movements)

Flexion- movement which brings the limbs or body into a more bend

Extension- movement which brings the limbs or body into a straighten position.

Isometric contraction- involving muscular contraction against resistance in which the length of the muscle remains the same.

Eccentric contraction- a type of muscle contraction that occurs as the muscle fibers lengthen, such as when a weight is lowered through a range of motion. The contractile force generated by the muscle is weaker than an opposing force, which causes the muscle to stretch.

Concentric contraction-a common form of muscle contraction that occurs in rhythmic activities when the muscle fibers shorten as tension develops.

Dead Lift

How to Deadlift:

Stance: You always want start with a dynamic stretching pre-workout and static stretching post-workout.  of the back muscles before attempting the deadlift. Place the barbell on the ground and attach weights to it according to your strength and fitness level.Step up to the bar so that your feet are approximately shoulder width apart and under the bar pointing forward or slightly outward. Looking vertically, the bar should be over the balls of your feet.

Prep: Squat down and grasp the bar. Your hands should be slightly more than shoulder width apart grab the bar with one of your palms facing you and the other is facing away from you.Lower your hips so that your thighs are parallel to the floor and flatten your back and look straight ahead it is imperative to focus on contracting the spinal erectors. Keep your chest up at all times.

Movement:  Lift the bar off the ground by standing up, raising your hips and shoulders at the same rate and maintaining a flat back, push through the heels keeping the bar in contact with the legs producing torque and activating fast twitch fiber with the explosion involved. The weight should hang with your arms straight. Come to a standing position with upright posture. The bar should just be "hanging" in front of your hips. Keep a  Nice lumbar curve throughout the movement.

Follow Through: Pull your shoulders back if they are rounded forward. The bar should travel in a vertical path and not arch around your knees, keep your shoulders over the bar not behind to keep a straight bar path.

Recovery: Lower the bar in a controlled manner back to the starting position. Remember to contract the antagonist muscles of the spine to protect the spine by keeping the back straight because you're still supporting the weight. Begin the movement to lower the weight by pushing your rear end out as if you are going to sit down in a chair. This will keep the knees back and out of the way of the bar as you lower it down. Keep the head up and do not look at the bar or the ground as you lower the weight.

Novice

Expert

Cues: Head Up, Chest up, Butt out, Drive through your heels
Drills: Muscle memory drills, working with out the bar or a very light weight  focusing on form and keeping your back straight till you muscles memorizes the movement, Stretching and flexibility.10 mountain climbers taking the knee outside the arm.

Definitions:

Slow twitch fiber- a fiber that reaches peak tension relatively slowly
Fast twitched fiber- a fiber that reaches peak tension relatively quickly
Antagonist-role played by a muscle acting to slow or stop a movement.
Dynamic Stretching-stretching of muscles, tendons, and ligaments produced by active development of tension in the antagonist muscles.
Torque- the rotary effect of a force about an axis of rotation, measured as the product of the force and the perpendicular distance between the force's line of action and the axis

Bench Press

How to Bench Press:

Stance: Begin by lying flat on the bench, with your body in a natural and relaxed position. Make sure that you are not holding your shoulders in an awkward position. You should have your feet flat on the ground for stability in center of gravity and your shoulders touching the bench.

Prep: Put your arms straight out to either side of you, and then bend your elbows, bringing your hands up to touch the bar. Use your shoulders to unrack the bar and position it directly above the middle of your chest, your arms should be parallel and straight this is your prep phase.

Movement: Inhale as you lower it down, gently touching your chest with the bar. Do not bounce the bar off your chest. Begin to exhale as you push the bar up and away from your body using the net force from the triceps and pectoral majors.

Follow through: Extend your arms to just under full extension while breathing out using your stabilizer deltoid muscles to keep the bar paralell.

Recovery:  The bar should be directly above the middle of your chest, and your arms should be parallel and straight and rack the weight back with your shoulders.

Novice

Expert

Cues: Parallel arm movement, Push the bar away from you
 Drills: Various push ups build the endurance through body weight. 
Defenitions:

Translation- linear motion
Net force- resultant force derived from the composition of two or more forces
Center of gravity- point aroud which a body's weight is equally balanced, no matter how the body is positioned
Stabilizer- role played by a muscle acting to stabilize a body part against some other force
Stability- resistance to a disruption of equilibrium
Linear velocity- the rate of change in location
Work- in a mechanical context, force multiplied by the displacement of the resistance in the direction of the force