9 Foundational Movements – 3 Categories

SQUATS

The Squat

Set-up

  • feet outside hips, toes slightly out, standing at full extension

Execute

  • initiate in the hips; hips back and down
  • hip crease to below the knee
  • maintain lumbar curve, chest up

weight in the heels

  • stand to full extension

 

Front Squat

Set-up

  • same as squat, set up with bar on shoulders, elbows up
  • bar is over the heels and in the frontal plane

Execute

  • same as squat, keep elbows up and bar in frontal plain throughout the whole lift

 

Overhead Squat

Set-up

  • Same as squat but with bar directly overhead, hands have wide grip
  • Active shoulders (armpit exposed and elbows pointed at ground); press up the sky

Execute

  • Same as squat but keep elbows locked and shoulders active
  • Bar is over the feet and in the frontal plane

PRESS

Press

Set-up

  • heals under hips, stable midline (exhale and tighten), bar in front rack, elbows lowered, head neutral

Execute

  • press up, head accommodates the bar, come to full lockout with bar over the head
  • active shoulders

 

Push Press

Set-up

  • same as press

Execute

  • dip – drive – press
  • hips and knees need to fully extend before the press

 

Push Jerk

Set-up

  • same as press and push press

Execute

  • dip – drive – re-dip – press, then stand

Pulls

Deadlift

Set-up

  • feet hip width, lumbar curve,  shins vertical
  • hands just outside hips, shoulders forward of the bar
  • bar in contact with the body, head neutral

Execute

  • shoulders and hips rise simultaneously, elbows locks, bar in contact with body
  • hips open once bar passes knee, come to full lock out and shoulders behind bar

 

Sumo Deadlift High-Pull

Set-up

  • same as deadlift but with feet slightly wider, grip is narrow (2x thumb distance)

Execute

  • same as above, but initiate a hard pull from the knees
  • bring bar to chin with elbows high and outside (come up on toes)
  • shoulders shrug
  • return bar to hips
  • return to floor

 

Medball Clean

Set-up

  • same as SDHP, ball b/t feet

Execute

  • deadlift ball to knees, explosive hips once it’s above the knee
  • shrug (with straight arms), open hips, up on toes
  • rotate hands under the ball as you drop and catch ball in the front squat
  • stand