barbell at closer than down to full extension, shoulder width, begin keeping elbows slightly the lift with a spotter forward and close to the sides. closely following the Slowly return the bar to bar. starting position and start Slowly take the bar again. from the rack and bring it to the chest. Without a pause or bounce, push the bar to full extension and start again. Leg Press Leg Extensions In a seated position with feet In a seated position, slowly on press plate(s), slowly press extend legs to a straight to full extension of the legs. position. Slowly return the weight to Slowly return to the starting starting position and, without position and, without bouncing, start again. bouncing, start again. Leg Curls Triceps Extension In a lying position with the back of Lying on a flat bench, with feet flat the ankle pressing against the padded on the floor, arms extended above the roller, slowly curl the legs to a face, and hands on the barbell at contracted position. closer than shoulder width, begin the lift with a spotter closely following Lower slowly to start position and, the bar. without bouncing, start again. Slowly take the bar from the rack or spotter and, keeping the elbows high, lower the bar to a position close to the chin. Push the bar to a fully extended position and start again. Stiff Leg Deadlift Step Ups Stand in an erect position, with back flat, From a standing position on the feet shoulder width apart, and knees floor, holding dumbbells at side, slightly bent. step onto block or raised platform. Holding the barbell with an alternating Return to starting position, shoulder width grip, slowly lower the bar alternate feet and begin again.
barbell at closer than shoulder width, begin the lift with a spotter closely following the bar. Slowly take the bar from the rack and bring it to the chest. Without a pause or bounce, push the bar to full extension and start again. down to full extension, keeping elbows slightly forward and close to the sides. Slowly return the bar to starting position and start again. Leg Press Leg Extensions In a seated position with feet on press plate(s), slowly press to full extension of the legs. Slowly return the weight to starting position and, without bouncing, start again. In a seated position, slowly extend legs to a straight position. Slowly return to the starting position and, without bouncing, start again. Leg Curls Triceps Extension In a lying position with the back of the ankle pressing against the padded roller, slowly curl the legs to a contracted position. Lower slowly to start position and, without bouncing, start again. Lying on a flat bench, with feet flat on the floor, arms extended above the face, and hands on the barbell at closer than shoulder width, begin the lift with a spotter closely following the bar. Slowly take the bar from the rack or spotter and, keeping the elbows high, lower the bar to a position close to the chin. Push the bar to a fully extended position and start again. Stiff Leg Deadlift Step Ups Stand in an erect position, with back flat, feet shoulder width apart, and knees slightly bent. Holding the barbell with an alternating shoulder width grip, slowly lower the bar From a standing position on the floor, holding dumbbells at side, step onto block or raised platform. Return to starting position, alternate feet and begin again.
Powerlifting_Coaching_Guide.docx