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Primary movers of BSQ
- -quadriceps
- -hamstrings
- -gluteus maximus
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what kind of grip is used
overhand grip, 2/3 inches away from shoulders
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what is the starting position of BSQ
- -standing with the bar about an inch or so down on the trapezius muscles. get the bar far down off the neck so you can be as upright as possible
- -feet about shoulder width apart, toes slightly forward
- -eyes straight ahead
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movement of BSQ
-mover goes down about at least 3/4 of the way to where the thighs are parallel to the floor. (power squat) if lower, (full squat)
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primary movers of leg lunges
- gluteus maximus
- hamstrings
- quadriceps
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movement of leg lunges
- eyes straight ahead
- alternate legs
- lead steps is heal to toe forward, tow to heel roll backward
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area being worked for PP
shoulder girdle and back strength
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what is the training emphasis of PP
- training of the dip and drive needed for the jerk
- develops mid and upper back muscles and shoulder girdle muscles while holding bar overhead in the jerked position
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what is taught before the push press?
the press
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what is the finished position of the PP
holding back overhead in jerk position
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BOR area of exercise, what are primary muscles developed?
-back area
- -arm flexor muscles
- -humeral extensor muscles
- -scapular adduction muscles
- -outward rotation muscles
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starting position of BOR
with barbell, on floor in front of lifter. Bent at knees and waist, back parallel to floor with a wide stance. head is up with eyes forward
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grip of BOR
overhand wraparound grip, usually wide... wider, more lats
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movement of BOR
pull barbell to about 1 or 2 inches below xiphoid process, return to floor with control
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key teaching points of BOR
- -keep flexed athletic position
- -head up and eyes forward to keep back from rounding
- -dumbell: work in felt in outer back
- -barbell: work is felt in inner back
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