The Nine Foundational Movements Flashcards

During the air squat, where should the athlete's knees track relative to the feet?

Answer: In line with the toes, tracking over the second and third toes

Knees should track over the second and third toes to maintain proper alignment and prevent valgus collapse.

What is the primary difference between the push press and the shoulder press?

Answer: The push press incorporates a hip and leg dip to generate drive

The push press adds a hip-and-knee dip followed by an aggressive leg drive to help initiate the bar's upward momentum.

In the sumo deadlift high pull, where should the elbows finish at the top of the movement?

Answer: High and outside, above the bar and hands

At the top of the SDHP, the elbows drive high and outside, finishing above the bar and hands.

Which of the nine foundational movements most directly trains the posterior chain pull pattern?

Answer: Deadlift

The deadlift is the primary posterior chain pulling movement among the nine foundational movements.

In the medicine ball clean, when should the athlete begin to pull themselves under the ball?

Answer: After the hips and legs have fully extended

Full hip and leg extension must occur first before the athlete pulls under the ball into the squat receive position.

What is the correct bar path during the push jerk's dip-drive phase?

Answer: The bar stays vertical and close to the body

A vertical bar path directly over the athlete's base of support is essential for efficient transfer of leg drive to the bar.

During the overhead squat, the bar should be positioned over which anatomical landmark at the bottom of the squat?

Answer: The mid-foot/base of support

Keeping the bar over the mid-foot maintains balance and a stable center of mass throughout the overhead squat.