Exercise Technique and Coaching Flashcards

An athlete demonstrates excessive forward lean of the torso during the back squat. Which muscle group weakness is MOST likely contributing to this fault?

Answer: Erector spinae and upper back musculature

Excessive forward lean during the squat often indicates weakness in the erector spinae and upper back muscles that cannot maintain an upright torso against the load.

During the barbell bent-over row, the torso should be held at approximately what angle relative to the floor?

Answer: Approximately 60–70 degrees from vertical (20–30 degrees from horizontal)

The bent-over row torso position is approximately 60–70 degrees from vertical (20–30 degrees above horizontal), allowing the bar to hang freely while targeting the lats and rhomboids.

When coaching plyometric depth jumps, the ground contact time should be:

Answer: Minimized to develop reactive strength and the stretch-shortening cycle

Depth jumps target the reactive/elastic component of the SSC, requiring minimal ground contact time (ideally under 0.25 seconds) to maximize neural and elastic adaptations.

A strength coach wants to spot an athlete performing the barbell back squat. Where should the spotter(s) position themselves?

Answer: Directly behind the athlete with hands ready to support under the armpits/chest area

For the back squat, the primary spotter stands directly behind the athlete with hands positioned to support under the armpits or on the chest/anterior shoulder to assist if needed.

The 'double knee bend' or 'scoop' in the Olympic lifts occurs during which phase?

Answer: As the bar transitions from the knee to the hip (second pull transition)

The double knee bend occurs as the bar passes the knee during the first-to-second pull transition, when the knees re-flex (scoop) to bring the hips forward for the explosive second pull.

Which of the following best describes proper elbow position during the front squat?

Answer: Elbows high and parallel to the floor, upper arms parallel to the floor

In the front squat, elbows must be high (parallel or above horizontal) to create the anterior deltoid shelf that supports the barbell and prevents forward bar drop.

A novice athlete is learning the deadlift and repeatedly jerks the bar off the floor rather than applying gradual pressure. The BEST coaching intervention is to cue:

Answer: 'Take the slack out of the bar and leg press the floor away'

Cueing 'leg press the floor away' and 'take the slack out' teaches the athlete to create tension progressively before liftoff, preventing the jerk-start that causes loss of position.