NSCA CSCS Exercise Technique and Coaching 2 — Questions and Answers
Question 1: During the back squat, the bar should be positioned across which anatomical landmark for a high-bar squat?
- On the cervical vertebrae (C7)
- Across the upper trapezius at approximately the level of the acromion (Correct answer)
- On the posterior deltoid and lower trapezius
- Directly on the spine of the scapula
Correct answer: Across the upper trapezius at approximately the level of the acromion
The high-bar back squat positions the barbell across the upper trapezius muscle, which provides a stable shelf at approximately the level of the acromion.
Question 2: A coach observes that an athlete's knees cave inward (valgus collapse) during the squat descent. Which cue is MOST appropriate to correct this fault?
- 'Drive your heels into the floor'
- 'Push your knees out over your toes' (Correct answer)
- 'Keep your chest tall'
- 'Take a wider stance'
Correct answer: 'Push your knees out over your toes'
Cueing the athlete to push knees outward over the toes directly addresses valgus collapse by activating the hip abductors and external rotators.
Question 3: When spotting the dumbbell bench press, the spotter should grasp the athlete's:
- Wrists
- Dumbbells directly
- Forearms near the wrists (Correct answer)
- Upper arms near the elbows
Correct answer: Forearms near the wrists
The spotter grasps the lifter's forearms near the wrists to provide support while still allowing the athlete to control the dumbbells.
Question 4: What is the recommended foot position for the conventional deadlift?
- Shoulder-width apart with toes pointed straight ahead
- Hip-width apart with toes turned out 15–30 degrees (Correct answer)
- Wider than shoulder-width with toes turned out 45 degrees
- Feet together with toes pointed forward
Correct answer: Hip-width apart with toes turned out 15–30 degrees
The conventional deadlift setup uses a hip-width stance with toes turned out 15–30 degrees to allow the shins to remain vertical and bar close to the body.
Question 5: During the overhead press, which of the following best describes proper head/neck position as the bar passes the face?
- The head tilts back throughout the entire lift
- The chin is tucked forward aggressively to prevent bar contact
- The head moves slightly forward to allow bar clearance, then returns to neutral as the bar passes (Correct answer)
- The gaze is directed upward at the ceiling during the press
Correct answer: The head moves slightly forward to allow bar clearance, then returns to neutral as the bar passes
The head shifts slightly forward to clear the bar during the concentric phase, then returns to neutral once the bar is above the head.
Question 6: An athlete is performing Romanian deadlifts (RDLs) and consistently rounds the lumbar spine. Which coaching cue is MOST effective?
- 'Bend your knees more as you lower the bar'
- 'Push your hips back and maintain a neutral spine' (Correct answer)
- 'Squeeze your glutes harder at the bottom'
- 'Lower the bar as fast as possible'
Correct answer: 'Push your hips back and maintain a neutral spine'
Cueing 'hips back and neutral spine' promotes proper hip hinge mechanics and anterior pelvic tilt that prevents lumbar flexion during the RDL.
Question 7: Which phase of the power clean requires the athlete to aggressively shrug the shoulders and flex the elbows upward?
- First pull (floor to knee)
- Transition (scoop/double knee bend)
- Second pull (explosion phase) (Correct answer)
- Catch/receiving phase
Correct answer: Second pull (explosion phase)
The second pull (explosion phase) involves triple extension of the hips, knees, and ankles combined with an aggressive shrug and upward elbow drive to accelerate the bar.
NSCA CSCS Exercise Technique and Coaching 2
During the back squat, the bar should be positioned across which anatomical landmark for a high-bar squat?