5 BASIC HUMAN MOVEMENTS

At this point your arms should be straight and you should be supported by your hands and the balls of your feet.

I have really enjoyed this semester of weight training so far. It has been a lot of fun as well as a learning experience. Throughout this time I have found my strengths and discovered some weaknesses. I think my strengths are my hinging and floor press. I would like to improve on my squats particularly the goblet squat. I would also like to further my experience with the kettle bell swing. Thank you for teaching me many new exercises and always pushing me to do my best!

-Alexis

WHAT NOT TO DO

THANK YOU

for watching! I hope you enjoyed it!

THE 5 BASIC HUMAN MOVEMENTS

By: Alexis Dolinski

Grade 9-Weight Training

These basic movements include the...

Push exercise

Pull exercise

Hinge exercise

Squat exercise

Loaded carry exercise

Hinge Exercise

Types of hinge exercises include:

• hinge with a PVC pipe

Pull Exercise

Types of pull exercises include:

• Batwings

Angle #2

Angle #1

Step 2

Step 1

with wall assistance

Muscles involved in a hinge exercise:

• quadriceps, hamstrings, gluteus, biceps and the iliotibial band

NEXT STEP

how to do a proper hinge with a PVC pipe

In the future I would like to learn how to do a dead lift

Start by standing upright with the pipe/dowel along your spine. Place both hands on the pipe.

Plant your knees and reach your butt out, slightly bending your knees. (be sure to maintain contact between the pipe and your back)

Make sure to have maximal hip bend/hinge with minimal knee bend.

Once you bend to the point where the pipe is almost straight across your back (this can vary with different skill levels,) stand back up to your original position pushing your hips forward.

I would like to learn the dead lift because I would like to work on my back muscles.

Push Exercise

Muscles involved in a pull exercise:

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• rhomboids and cervical vertebra

How to do proper batwings

it should look like this

In the future, I would like to learn how to do a pull up

Start by laying on your stomach on a flat object (workout bench.) Your back and legs along with everything else should be flat and tensed up.

start with the weights on the floor and slowly lift them from the ground making sure to lock your shoulders. Pull them till your arms look like this

With this exercise I would like to work on my upper body muscles particularly my shoulders and arms.

Hold it until you feel your form about to slip

Loaded Carry Exercise

Squat Exercise

Types of push exercises include:

Types of loaded carry exercises include:

Types of squat exercises include:

• Push ups
• P.U.P.P (push up plank position)

• Suitcase walk
• Farmers walk

• Goblet squat

Push ups

PUPP

Farmers walk

Suitcase walk

Muscles involved in a loaded carry exercise:

NEXT STEP

• quadriceps, hamstrings, calves, deltoids, biceps, abdominals and your forearms.

deltoid

bicep

forearm

abdominals

How to do a proper suitcase walk

How to do a proper farmers walk

quadricep

hamstring

Grip the handles of the weights and stand up by driving through your knees and keeping your back straight and head up

Pick up the weight the same way as you would pick up the weight for a farmers walk (shoulders locked, back straight) with your left or right hand.

Once you have them in your hands start to walk, taking little steps, with one foot in front of the other

walk one foot in front of the other

calve

In the future I would like to learn the double race walk

I would like to learn this because this exercise it is done with tow kettle bells there fore increasing the difficulty

I could not find any pictures

Muscles involved in a push exercise:

• pectorals, deltoids and the triceps

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How to do a Push-Up

How to do a proper PUPP

Get down on the floor at a face down, prone position. Keep your hands and feet shoulder width apart.Your weight should be on your chest.

Plant the hands under shoulders (slightly wider than shoulder width.) Ground the toes into the floor.

Position hands palms-down on the floor. They should be about next to your shoulders, with your elbows pointed towards your toes.

Squeeze your glutes and tighten your abdominals. Keep a straight back with a neutral neck and spine

Hold that position for as long as you can keep your form.

Ground the toes into the floor and curl them upwards. The balls of your feet should touch the ground. Make sure your back is flat.

In the future, I would like to learn how to do a Side Plank

Raise yourself using your arms and make a straight line from your head to your heels. Be sure to lock your shoulders.

it should look like this

You have completed the setup!

Now steadily lower yourself until your elbows are at a 90 degree angle. Once your chest touches the floor, pause slightly and explode back up until you're back in the same position

The side plank is a variation of the push up plank position. I would like to learn this one because it strengthens your arms and legs more so than the P.U.P.P.

Repeat this until you feel your form start to slip

Muscles involved in a squat exercise:

• glutes, hamstrings and the calves

NEXT STEP

How to do a proper goblet squat

In the future I would like to learn the one-arm over head kettle bell squat

Start in the upright position with the kettle bell in your hand with your feet shoulder width apart.

Sit back and down between the knees keeping your chest up. Continue to move down keeping your feet flat

Make sure your knees are out and elbows are on the inside of the legs.

I would like to learn this exercise because it works the quadriceps.

Once at this position hold it for a second or two and stand back up tall.