Technique

Over time, I will add  overviews as below to various movements.

Plank:

  • Prone position
  • Elevate the hips so the ankles, knees, hips, shoulders, and head are in a straight line(slight incline, head will be higher than feet.)
  • Stabilise the torso in a rigid position by contracting your core.
    oImagine you’re about to get punched in the stomach.
  • Maintain a neutral spine.
(NSCA – National Strength & Conditioning Association. Exercise Technique Manual for Resistance Training 3rd Edition) Bohannon, R.W., et al., The prone bridge test: Performance, validity, and reliability among older and younger adults, Journal of Bodywork & Movement Therapies (2017)

Common faults:
•Arching back
•Hiking hips

Push-up

•Hand position will be shoulder width apart.
•Stiffen knees / hips / pelvis / spine to form a straight line.
•Shoulders & Elbows flex, shoulder blades retract to lower body.
To raise, extend shoulders and elbows and spread shoulder blades.

(Contreras, Bret & Schoenfeld, Brad & Mike, Jonathan & Tiryaki-Sonmez, Raziye & Cronin, John & Vaino, Elsbeth. (2012). The Biomechanics of the Push-up. Strength and Conditioning Journal)

Common faults:
•Arched back.
•Flexed hips.

The Squat.

•Feet shoulder width apart
-Toe angle can be slightly out.
•Hip hinge to begin descent.
•Sit “into” hips.
•Hips below knee
•Rise hips/Chest at the same time to ascend.

(Kritz, Matthew & Cronin, John & Hume, Patria. (2009). The Bodyweight Squat: A Movement Screen for the Squat Pattern. Strength & Conditioning Journal)

Common faults:
•Excessive forward lean
•Lacks depth (shorter range of motion)
•Starting with knees

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