Transcript Olympic Weightlifting

CFFB Back Squat
CFFB Athletes put the bar on
their traps. Just below the neck.
Putting the bar high increases
the distance bar to hips.
This has several implications:
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More torque on your lower back.
More upright position compared to low bar.
Easier to squat deep.
Hips & quads evenly emphasized.
Less maximal weight. (Lower Bar Back Squat)
Better transfer to Football.
Easier on your shoulders if you’re inflexible.
Back Squat instruction and
application
Set-up:
• Feet shoulder width apart
• toes slightly turned out
(The Femur)
• Weight on heels
• Chest up
• Grip just outside
shoulders. (on the line)
• Pelvis turned forward
• Elbows down or back
• Scapula Contracted
• Eyes forward
Movement:
• Elbows down or back
• Drive butt back and pull
the knees out
• Pull yourself down into
bottom position
• Lumbar curve, chest up
• Weight in heels
• Range of motion, hip
below knee
• Drive up through heels
• Lead with elbows and
push the hips through
Corrective Exercises
(Static & Active):
• Holding Squats
• Static Squats pushing
legs out
• Step Ups
• Sumo Squat Touch
Down
• Sumo Walk Outs
• Bridges
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Spider-Mans
Hop Ups / “Burpees”
Box Squats
4 Position Squats
Bottom Tabata Squats
w/ ball pick up
• Wall Walk