HEAL 30229
Advanced Strength and Conditioning
Laboratory Assignment #2 – Technical Coaching
Objectives:
To demonstrate understanding of functional anatomy applied to resistance exercise.
To create instructional templates for teaching resistance exercise techniques.
To demonstrate effective coaching of resistance exercise techniques.
Methods:
The lab practical will last 7 minutes per person and will be performed individually. You will be
required to demonstrate and effectively coach strength training exercises. Upon entering the
practical exam area you will be required to do the following:
1. Pick an exercise card to determine your scenario. The six scenarios will be;
a. Back Squat
b. Front squat
c. Lunge
d. RDL
e. Deadlift
f. Power Clean from hip
g. Push jerk
2. For the exercise selected you will be required to do the following:
explain the purpose of each exercise, including anatomy involved.
demonstrate the exercise to the examiner
coach effective technique, including spotting and breathing patterns
describe appropriate exercise progressions
correct technique flaws
Testing will occur the week of June 23, 5%
HEAL 36048
Introduction to Resistance Training
Grading Sheet – Lab Assignment 2
Criteria 4 3 2 1 0
Provided an effective
explanation of the exercise
and its anatomy.
Properly demonstrated the
exercise to the client
Strong coaching style, led
client through the exercise,
good vocalization, no
hesitations
Appropriate use and timing of
coaching cues.
Provided appropriate
progressions.
Corrected technical flaws
Grade /20
Yes No
Explanation Described all anatomy
Described why it is a good exercise
Demo Proper technique executed
Coaching Guided client through the activity
Used proper cues
Strong vocal commands
Spotted properly
Squat Lunge Step Up RDL
Cue Progression Cue Progression Cue Progression Cue Progression
Foot position Supported squat Weight on front Isometric half lunge Chest up head low box Chest up head up Good morning
heal back toe hold up
Weight on heals Freehand squat See front toe Half lunge Weight on supported Weight on heals Stick on back hip
heal hinge
Chest up Overhead squat Step wide Supported lunge Light touch to toe Feet hip width Hands on knees
partial hinge
Breathing Barbellsquat Breathing Lunge with front Knee alignment to heal Knees slightly bent Mirror hip hinge
foot elevated
Elbows back Increase load Chest up head Stationary lunge breathing high box Hands thumbs length Rdl
up from thigh
Squeeze traps Squat jumps Straight down Step lunge Loaded Pinch shoulder blades Loaded RDL
Open knees Walking lunge Cross over Breathing Explosive tempo
Lunge combo Jumps Push hips back
Arch back
Power Clean from Hip Power snatch from hip Push Jerk
Progression Cue Progression Cue Progression Cue
Grip Chest up/ Grip Chest up/shoulders military press Chest up
shoulders back back
Rack Wrists under Snatch press Wrists under push press Tuck chin
Front squat Elbows out overhead squat Elbows out push jerk Weight on heals
Jump shrug Weight on heals Jump shrug Weight on heals Everything tight
Power clean Feet hip width Power snatch Feet hip width Quick dip
Scarecrow Scarecrow Quick jump
Breathing Breathing Breathing
Foot position Foot position Feet hip width
1. Back Squat
Explanation
Purpose: To strengthen the muscles of the lower body, including the quadriceps, hamstrings,
glutes, and calves. It also engages the core and lower back for stabilization.
Anatomy Involved: Quadriceps (front of thighs), hamstrings (back of thighs), gluteus maximus
(buttocks), adductors (inner thighs), calves, erector spinae (lower back), and abdominals.
Demonstration
1. Setup: Stand with feet shoulder-width apart, barbell resting on the upper traps, hands gripping
the bar just outside of shoulders.
2. Movement:
o Start by bending at the hips and knees, lowering the body into a squat position.
o Keep the chest up, back straight, and knees tracking over the toes.
o Descend until thighs are at least parallel to the floor.
o Push through the heels to return to the starting position.
Coaching Technique
1. Spotting: Stand behind the lifter, hands ready to support the torso if needed.
2. Breathing: Inhale deeply before descending, exhale while standing up.
3. Cues:
o "Chest up, shoulders back."
o "Push through your heels."
o "Keep your knees in line with your toes."
Progressions
Start with bodyweight squats.
Progress to using a PVC pipe or light bar.
Gradually increase weight while maintaining proper form.
Correcting Technique Flaws
Knees cave in: Cue to push knees out.
Back rounds: Emphasize keeping the chest up and back straight.
Heels lift off the ground: Focus on pushing through the heels.
2. Front Squat
Explanation
Purpose: Targets the quadriceps more intensely than the back squat, while also working the
core and upper back.
Anatomy Involved: Quadriceps, gluteus maximus, hamstrings, erector spinae, abdominals, and
upper back muscles.
Demonstration
1. Setup: Barbell rests on the front deltoids, elbows high, hands lightly gripping the bar outside of
shoulders.
2. Movement:
o Bend at the hips and knees to lower into a squat.
o Keep the elbows up and chest tall.
o Lower until thighs are parallel to the floor.
o Push through the heels to stand up.
Coaching Technique
1. Spotting: Stand in front, ready to assist by supporting the elbows.
2. Breathing: Inhale before descending, exhale when standing up.
3. Cues:
o "Elbows up, chest up."
o "Push through your heels."
o "Keep your core tight."
Progressions
Start with bodyweight squats.
Use a PVC pipe or empty barbell.
Increase weight progressively.
Correcting Technique Flaws
Elbows drop: Cue to keep elbows high.
Back rounds: Emphasize chest up, core tight.
Heels lift: Ensure weight distribution on heels.
3. Lunge
Explanation
Purpose: Enhances strength and stability in the legs, improves balance and coordination.
Anatomy Involved: Quadriceps, gluteus maximus, hamstrings, calves, and core.
Demonstration
1. Setup: Stand tall, feet together, hands on hips or holding dumbbells.
2. Movement:
o Step forward with one foot and lower the hips until both knees are at 90-degree angles.
o Front knee should be above the ankle, back knee hovering above the floor.
o Push through the front heel to return to the starting position.
Coaching Technique
1. Spotting: Stand beside the lifter, ready to support if balance is lost.
2. Breathing: Inhale before stepping forward, exhale when pushing back to standing.
3. Cues:
o "Keep your chest up."
o "Front knee over ankle."
o "Push through your front heel."
Progressions
Begin with bodyweight lunges.
Add dumbbells for increased resistance.
Progress to barbell lunges.
Correcting Technique Flaws
Knee tracks inward: Cue to push knee out.
Torso leans forward: Emphasize keeping the chest up.
Front knee goes beyond toes: Ensure a wider step forward.
4. Romanian Deadlift (RDL)
Explanation
Purpose: Strengthens the posterior chain, including the hamstrings, glutes, and lower back.
Anatomy Involved: Hamstrings, gluteus maximus, erector spinae, and lower back muscles.
Demonstration
1. Setup: Stand with feet hip-width apart, barbell in front, overhand grip.
2. Movement:
With a slight bend in the knees, hinge at the hips to lower the barbell while keeping the back
straight.
Lower until you feel a stretch in the hamstrings.
Squeeze glutes to return to the starting position.
Coaching Technique
1. Spotting: Stand besides, ready to assist with form.
2. Breathing: Inhale while lowering the bar, exhale when lifting.
3. Cues:
o "Keep your back straight."
o "Hinge at the hips."
o "Feel the stretch in your hamstrings."
Progressions
Start with bodyweight hip hinges.
Use a light barbell or dumbbells.
Increase weight gradually.
Correcting Technique Flaws
Back rounds: Emphasize a straight back.
Knees bend too much: Focus on a slight knee bend, hinge at hips.
Bar drifts away from body: Keep the bar close to legs.
5. Deadlift
Explanation
Purpose: Develops overall strength, focusing on the posterior chain and core.
Anatomy Involved: Hamstrings, gluteus maximus, erector spinae, lower back, trapezius, and
abdominals.
Demonstration
1. Setup: Stand with feet hip-width apart, barbell over mid-foot.
2. Movement:
o Bend at the hips and knees to grip the bar, keeping the back straight.
o Lift the bar by extending the hips and knees simultaneously.
o Keep the bar close to the body throughout the lift.
o Stand tall, then lower the bar back down with control.
Coaching Technique
1. Spotting: Stand beside, ready to correct form.
2. Breathing: Inhale before lifting, exhale when standing up.
3. Cues:
o "Keep your back straight."
o "Push through your heels."
o "Hips and shoulders rise together."
Progressions
Start with bodyweight hip hinges.
Use a PVC pipe or light barbell.
Gradually increase the weight.
Correcting Technique Flaws
Back rounds: Emphasize a straight back.
Hips rise too quickly: Cue to lift hips and shoulders together.
Bar drifts away: Keep the bar close to the body.
6. Power Clean from Hip
Explanation
Purpose: Develops explosive power and full-body strength.
Anatomy Involved: Hamstrings, gluteus maximus, quadriceps, erector spinae, trapezius,
deltoids, and abdominals.
Demonstration
1. Setup: Stand with feet hip-width apart, barbell at hips, overhand grip.
2. Movement:
o Dip slightly at the knees and hips.
o Explosively extend the hips and knees, shrugging the shoulders.
o Pull the bar up and catch it on the shoulders in a squat position.
o Stand up with the bar.
Coaching Technique
1. Spotting: Stand beside, ready to assist.
2. Breathing: Inhale before the explosive movement, exhale when catching the bar.
3. Cues:
o "Explode with your hips."
o "Keep the bar close."
o "Catch the bar high on your shoulders."
Progressions
Start with PVC pipe drills.
Practice with a light bar.
Progress to heavier weights.
Correcting Technique Flaws
Bar swings away: Emphasize keeping the bar close.
Poor catch position: Focus on catching high with elbows up.
Not explosive: Work on hip drive and quick pull.
7. Push Jerk
Explanation
Purpose: Builds upper body and core strength and improves explosive power.
Anatomy Involved: Deltoids, trapezius, triceps, quadriceps, gluteus maximus, and abdominals.
Demonstration
1. Setup: Stand with feet hip-width apart, barbell on shoulders, elbows slightly forward.
2. Movement:
o Dip at the knees slightly.
o Drive up explosively, pushing the bar overhead.
o Drop under the bar, locking arms out overhead.
o Stand up with the bar in the locked position.
Coaching Technique
1. Spotting: Stand behind, ready to assist with the bar.
2. Breathing: Inhale before dipping, exhale when pushing overhead.
3. Cues:
o "Dip and drive."
o "Push the bar up and drop under."
o "Lock your arms overhead."
Progressions
Start with PVC pipe or empty bar.
Practice with a light barbell.
Gradually increase weight.
Correcting Technique Flaws
Bar path is not vertical: Emphasize straight bar path.
Elbows do not lock: Focus on strong arm lockout.
Poor timing: Work on synchronization of the dip, drive, and drop.
