Biomechanics of Wrestling Suplex

The origins and history of wrestling date back as far as 15,000 years with depictions of wrestling found in cave drawings in France. Wrestling is one of the oldest historical sports rivaled only by track and field, and has been seen in ancient literature and games of Greece and early Egypt. The most notable influence of wrestling comes from the Olympics, where it was introduced in 708BC . There are many forms of wrestling including Greco-Roman, Freestyle, Folk style, and Catch wrestling; all of which operate at different levels and have unique sets of rules.Freestyle wrestling is one of the most popular as it is employed at the high school, college, and Olympic level, where the ultimate goal is to throw and pin your opponent to the mat, which results in an immediate win. Freestyle wrestling is the most complete style of standup wrestling and brings together traditional wrestling, judo and sambo techniques. I choose to research wrestling because it is a sport I participated in while I was in high school and now use its application in my amateur mixed martial arts career.I had always found the suplex throw to be one of the flashiest and most detrimental takedowns from the feet which is why I choose to analyze this movement for my project. The suplex is seen in nearly all forms of wrestling and is said to be one of the most effective throws in the sport. The technique employed to complete this throw successfully without injury to yourself or an opponent requires an advanced understanding of the sport, above average skill and unique biomechanics; which makes it a perfect topic for more extensive analysis. pic] When performing the suplex throw there are three major phases that produce the collaborative move. There is the movement that gains control of the opponent and acts as the pre-loading of momentum to initiate the following movement, there is then the actual lift portion where the opponent is taken off the ground, and there is the movement in which the opponent makes contact with the ground once again and the active individual gains control of the opponent on the floor.The sequence of pictures displays eleven figures and steps in sequential order to perform the suplex throw. The preliminary phase is depicted by the first three figures and is the set up and pre-loading of momentum, the act phase is the explosive movement of bringing the opponent off the ground and over the shoulder of the active individual whilst the active individual falls backwards, The follow-through phase is the movement that brings the opponent back into contact with the ground and secures position of the opponent on the floor. Chapter 2 [pic] The Preliminary Phase [pic] Left Ankle |Plantar flexion | |Right Ankle |Dorsiflexion | |Left Knee |Slight flexion | |Right Knee |Flexion | |Left Hip |Flexion, Abduction, Slight internal rotation | |Right Hip |Flexion | |Trunk |Slight lateral flexion | |Left Shoulder |Flexion, Abduction, Horizontal adduction | |Right Shoulder |Fl exion, Abduction, Horizontal adduction | |Left Elbow |Flexion | |Right Elbow |Flexion | |Left Wrist |Flexion | |Right Wrist |Flexion | [pic] Left Ankle |Plantar Flexion | |Right Ankle |Dorsiflexion | |Left Knee |Flexion | |Right Knee |Flexion | |Left Hip |Flexion, Abduction | |Right Hip |Flexion | |Trunk |Neutral | |Left Shoulder |Flexion, Abduction, horizontal adduction | |Right Shoulder |Flexion, Abduction, horizontal adduction | |Left Elbow |Flexion | |Right Elbow |Flexion | |Left Wrist |Flexion | |Right Wrist |Flexion | [pic] Left Ankle |Dorsiflexion | |Right Ankle |Dorsiflexion | |Left Knee |Flexion | |Right Knee |Flexion, | |Left Hip |Flexion, Slight abduction | |Right Hip |Flexion, Slight abduction | |Trunk |Extension | |Left Shoulder |Flexion, Abduction, horizontal adduction, elevation | |Right Shoulder |Flexion, Abduction, Internal rotation, horizontal adduction, elevation| |Left Elbow |Flexion | |Right Elbow |Flexion | |Left Wrist |Neutral | |Right Wrist |Neutral | [pic][p ic][pic][pic] The Act Phase [pic] Left Ankle |Dorsiflexion | |Right Ankle |Dorsiflexion | |Left Knee |Flexion | |Right Knee |Flexion, | |Left Hip |Extension | |Right Hip |Extension | |Trunk |Extension | |Left Shoulder |Flexion, Abduction, horizontal adduction, elevation | |Right Shoulder |Flexion, Abduction, Internal rotation, horizontal adduction, elevation| |Left Elbow |Flexion | |Right Elbow |Flexion | |Left Wrist |Flexion | |Right Wrist |Extension | [pic] |Left Ankle |Slight eversion, Slight dorsiflexion | |Right Ankle |Slight dorsiflexion | |Left Knee Flexion | |Right Knee |Flexion, | |Left Hip |Extension | |Right Hip |Extension | |Trunk |Extension | |Left Shoulder |Flexion, Abduction, horizontal adduction, elevation | |Right Shoulder |Flexion, Abduction, Internal rotation, horizontal adduction, elevation| |Left Elbow |Flexion | |Right Elbow |Flexion | |Left Wrist |Extension | |Right Wrist |Extension | [pic] Left Ankle |Slight plantar flexion, Slight eversion | |Right Ankle |Sl ight dorsiflexion | |Left Knee |Flexion | |Right Knee |Flexion | |Left Hip |Extension | |Right Hip Extension | |Trunk |Slight hyper-extension | |Left Shoulder |Flexion, Abduction, horizontal adduction, elevation | |Right Shoulder |Flexion, Abduction, Internal rotation, horizontal adduction, elevation| |Left Elbow |Flexion | |Right Elbow |Flexion | |Left Wrist |Flexion | |Right Wrist |Extension | [pic] Left Ankle |Slight plantar flexion, Slight eversion | |Right Ankle |Neutral | |Left Knee |Flexion | |Right Knee |Flexion | |Left Hip |Extension | |Right Hip |Extension | |Trunk |hyper-extension | |Left Shoulder |Flexion, Abduction, horizontal adduction, elevation | |Right Shoulder Flexion, Abduction, Internal rotation, horizontal adduction, elevation| |Left Elbow |Flexion | |Right Elbow |Flexion | |Left Wrist |Flexion | |Right Wrist |Extension | [pic][pic][pic] The Follow Through Phase [pic] Left Ankle |Dorsiflexion | |Right Ankle |Dorsiflexion | |Left Knee |Flexion | |Right Knee |Flex ion | |Left Hip |Extension | |Right Hip |Extension | |Trunk |Extension | |Left Shoulder |Flexion, Abduction, horizontal adduction, elevation | |Right Shoulder |Flexion, Abduction, Internal rotation, horizontal adduction, elevation| |Left Elbow |Flexion | |Right Elbow |Flexion | |Left Wrist |Flexion | |Right Wrist |Extension | [pic] Left Ankle |Plantar flexion | |Right Ankle |Neutral | |Left Knee |Flexion | |Right Knee |Flexion | |Left Hip |Extension | |Right Hip |Extension, External Rotation | |Trunk |hyper-extension, Lateral Flexion | |Left Shoulder |Flexion, Abduction, horizontal adduction, | |Right Shoulder |Flexion, Abduction, horizontal adduction, | |Left Elbow |Flexion | |Right Elbow |Flexion | |Left Wrist |Flexion | |Right Wrist |Extension | [pic] Left Ankle |Dorsiflexion | |Right Ankle |Dorsiflexion | |Left Knee |Flexion | |Right Knee |Flexion | |Left Hip |Flexion | |Right Hip |Flexion | |Trunk |Flexion | |Left Shoulder | horizontal adduction | |Right Shoulder |horizontal ad duction | |Left Elbow |Flexion | |Right Elbow |Flexion | |Left Wrist |Flexion | |Right Wrist |Flexion | Chapter 3 The Preliminary Phase [pic] Plantar Flexion Left Ankle |Gastrocnemius, Soleus | |Dorsiflexion Right Ankle |Tibialis Anterior | |Slight flexion Left Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Right Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Left Hip |Psoas, Iliacus, Tectus Femoris, Pectineus | |Abduction Left Hip |Gluteus Medius | |Slight Internal rotation Left Hip |Deep Gluteal, Semitendinosus | |Flexion Right Hip |Psoas, Iliacus, Rectus Femoris, Pectineus | |Slight lateral flexion Trunk |Quadratus Lumborum | |Flexion Left Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Left Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Horizontal adduction Left Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Flexion Right Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Right Shoulder |Supraspinatus, P ectoralis Major, Deltoid | |Horizontal Adduction Right Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Flexion Left Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Flexion Right Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Flexion Left Wrist |Flexar Carpi Radialis, Ulnaris, Palmaris Longus | |Flexion Right Wrist |Flexar Carpi Radialis, Ulnaris, Palmaris Longus | [pic] Plantar Flexion Left Ankle |Gastrocnemius, Soleus | |Dorsiflexion Right Ankle |Tibialis Anterior | |Flexion Left Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Right Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Left Hip |Psoas, Iliacus, Rectus Femoris, Pectineus | |Abduction Left Hip |Gluteus Medius | |Flexion Right Hip |Psoas, Iliacus, Rectus Femoris, Pectineus | |Neutralization Trunk |N/A | |Flexion Left Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Left Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Horizontal adduction Left Shoul der |Pectorals Major,Anterior deltoid,Coracobrachialis | |Flexion Right Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Right Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Horizontal Adduction Right Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Flexion Left Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Flexion Right Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Flexion Left Wrist |Flexar Carpi Radialis, Ulnaris, Palmaris Longus | |Flexion Right Wrist |Flexar Carpi Radialis, Ulnaris, Palmaris Longus | [pic] Dorsiflexion Left Ankle |Tibialis Anterior | |Dorsiflexion Right Ankle |Tibialis Anterior | |Flexion Left Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Right Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Left Hip |Psoas, Iliacus, Rectus Femoris, Pectineus | |Slight Abduction |Gluteus Medius | |Flexion Right Hip |Psoas, Iliacus, Rectus Femoris, Pectineus | |Slight Abduction Right Hip |Gluteus M edius | |Extension Trunk |Erector spinae, Semispinalis Thoracis, Deep Posterior Spinal Group | |Flexion Left Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Left Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Horizontal Adduction Left Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis | |Elevation Left Shoulder |Upper Trapezius, Levator Scapula, Rhomboids | |Flexion Right Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Right Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Internal Rotation Right Shoulder |Subscapularis | |Horizontal Adduction Right Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Elevation Right Shoulder |Upper Trapezius, Levator Scapula, Rhomboids | |Flexion Left Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Flexion Right Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Neutralization Left Wrist |N/A | |Neutralization Right Wrist |N/A | The Act Phase [pic] |Dorsiflexion Left Ankle |Tibialis Anterio r | |Dorsiflexion Right Ankle |Tibialis Anterior | |Flexion Left Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Right Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Extension Left Hip Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis | |Extension Right Hip |Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis | |Extension Trunk |Erector spinae, Semispinalis Thoracis, Deep Posterior Spinal Group | |Flexion Left Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Left Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Horizontal Adduction Left Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Elevation Left Shoulder |Upper Trapezius, Levator Scapula, Rhomboids | |Flexion Right Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Right Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Internal rotation Right Shoulder |Subscapularis | |Horizontal Adduction Right Shoulder |Pectorals Major,Anterior deltoid ,Coracobrachialis | |Elevation Right Shoulder |Upper Trapezius, Levator Scapula, Rhomboids | |Flexion Left Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Flexion Right Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Extension Left Wrist |Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor | | |Carpi Ulnaris | |Extension Right Wrist |Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor | | |Carpi Ulnaris | [pic] Eversion Left Ankle |Extensor Digitorum Longus, Peroneus Tertius, Peroneus Longus, Peroneus| |Dorsiflexion Left Ankle |Brevis | | |Tibialis Anterior | |Dorsiflexion Right Ankle |Tibialis Anterior | |Flexion Left Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Right Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Extension Left Hip |Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis | |Extension Right Hip |Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis | |Extension Trunk |Erector sp inae, Semispinalis Thoracis, Deep Posterior Spinal Group | |Flexion Left Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Left Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Horizontal Adduction Left Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Elevation Left Shoulder |Upper Trapezius, Levator Scapula, Rhomboids | |Flexion Right Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Right Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Internal rotation Right Shoulder |Subscapularis | |Horizontal Adduction Right Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis | |Elevation Right Shoulder |Upper Trapezius, Levator Scapula, Rhomboids | |Flexion Left Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Flexion Right Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Extension Left Wrist |Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor | | |Carpi Ulnaris | |Extension Right Wrist |Extensor Carpi Radialis Longus, E xtensor Carpi Radialis, Extensor | | |Carpi Ulnaris | [pic] Eversion Left Ankle |Extensor Digitorum Longus, Peroneus Tertius, Peroneus Longus, Peroneus| |Plantarflexion Left Ankle |Brevis | | |Gastrocnemius, Soleus | |Dorsiflexion Right Ankle |Tibialis Anterior | |Flexion Left Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Right Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Extension Left Hip |Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis | |Extension Right Hip |Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis | |Hyper-Extension Trunk |Erector spinae, Semispinalis Thoracis, Deep Posterior Spinal Group, | | Psoas, iliacus | |Flexion Left Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Left Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Horizontal Adduction Left Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Elevation Left Shoulder |Upper Trapezius, Levator Scapula, Rhomboids | |Flexion Righ t Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Right Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Internal rotation Right Shoulder |Subscapularis | |Horizontal Adduction Right Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Elevation Right Shoulder |Upper Trapezius, Levator Scapula, Rhomboids | |Flexion Left Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Flexion Right Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Extension Left Wrist |Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor | | |Carpi Ulnaris | |Extension Right Wrist |Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor | | |Carpi Ulnaris | [pic] |Eversion Left Ankle Extensor Digitorum Longus, Peroneus Tertius, Peroneus Longus, Peroneus| |Plantarflexion Left Ankle |Brevis | | |Gastrocnemius, Soleus | |Neutralization Right Ankle |N/A | |Flexion Left Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Right Knee |Semitendinosis, Sem imembranosis, Biceps Femoris | |Extension Left Hip |Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis | |Extension Right Hip |Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis | |Hyper-Extension Trunk |Erector spinae, Semispinalis Thoracis, Deep Posterior Spinal Group, | | |Psoas, iliacus | |Flexion Left Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Left Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Horizontal Adduction Left Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Elevation Left Shoulder |Upper Trapezius, Levator Scapula, Rhomboids | |Flexion Right Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Right Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Internal rotation Right Shoulder |Subscapularis | |Horizontal Adduction Right Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Elevation Right Shoulder |Upper Trapezius, Levator Scapula,Rhomboids | |Flexion Left Elbow |Biceps Brachii, Brac hialis, Brachioradialis | |Flexion Right Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Extension Left Wrist |Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor | | |Carpi Ulnaris | |Extension Right Wrist |Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor | | |Carpi Ulnaris | The Follow Through Phase [pic] Dorsiflexion Left Ankle |Tibialis Anterior | |Dorsiflexion Right Ankle |Tibialis Anterior | |Flexion Left Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Right Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Extension Left Hip |Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis | |Flexion Left Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Left Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Horizontal Adduction Left Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Elevation Left Shoulder |Upper Trapezius, Levator Scapula, Rhomboids | Flexion Right Shoulder |Anterior Deltoid , Pectoralis Major | |Abduction Right Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Internal rotation Right Shoulder |Subscapularis | |Horizontal Adduction Right Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Elevation Right Shoulder |Upper Trapezius, Levator Scapula, Rhomboids | |Flexion Left Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Flexion Right Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Extension Left Wrist |Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor | | |Carpi Ulnaris | |Extension Right Wrist |Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor | | |Carpi Ulnaris | [pic] Plantarflexion Left Ankle |Gastrocnemius, Soleus | |Neutralization Right Ankle |N/A | |Flexion Left Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Right Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Extension Left Hip |Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis | Extension Right Hip |Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis | |External Rotation Right Hip |Sartorius, Adductor Magnus, Adductor Longus, Gluteus Maximus | |Hyper-Extension Trunk |Erector spinae, Semispinalis Thoracis, Deep Posterior Spinal Group, | |Lateral Flexion Trunk |Psoas, iliacus | | |Quadratus Lumborum | |Flexion Left Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Left Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Horizontal Adduction Left Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Flexion Right Shoulder |Anterior Deltoid, Pectoralis Major | |Abduction Right Shoulder |Supraspinatus, Pectoralis Major, Deltoid | |Horizontal Adduction Right Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Flexion Left Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Flexion Right Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Extension Left Wrist |Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor | | |Carp i Ulnaris | |Extension Right Wrist |Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor | | |Carpi Ulnaris | [pic] Dorsiflexion Left Ankle |Tibialis Anterior | |Dorsiflexion Right Ankle |Tibialis Anterior | |Flexion Left Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Right Knee |Semitendinosis, Semimembranosis, Biceps Femoris | |Flexion Left Hip |Psoas, Iliacus, Rectus Femoris, Pectineus | |Flexion Right Hip |Psoas, Iliacus, Rectus Femoris, Pectineus | |Flexion Trunk |Rectus Abdominis, External Oblique, Internal Oblique | |Horizontal Adduction Left Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Horizontal Adduction Shoulder |Pectorals Major,Anterior deltoid,Coracobrachialis | |Flexion Left Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Flexion Right Elbow |Biceps Brachii, Brachialis, Brachioradialis | |Flexion Left Wrist |Flexar Carpi Radialis, Ulnaris, Palmaris Longus | |Flexion Right Wrist |Flexar Carpi Radialis, Ulnaris, Palm aris Longus | Chapter 4 Strength Training Power Snatch [pic][pic] [pic][pic] 1. Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot. 2. With a palms pronated, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position. 3. Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs. 4.As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion. 5. Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible. 6. Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position. 7. Finalize the movement by rising up out of the squat position to finish the lift.At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead. Deadlift [pic][pic] 1. Stand in front of a loaded barbell. 2. While keeping the back as straight as possible, flex your knees and hips, bend forward and grasp the bar using a medium (shoulder width) pronated hand grip. This will be the starting position of the exercise. 3. While holding the bar, start the lift by pushing with your legs driving your heels into the floor while simultaneously gettingyour torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. 4.Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition Pull Up [pic][pic] 1. Grab the pull-up bar with the palms pronated. Space hands approximately shoulder width apart. 2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. 3. Pull your torso up closer to the bar by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. 4.After a brief pause in a fully contracted position, start to inhale and initiate the eccentric phase by slowly lowering your torso back to the starting position when your arms are fully extended and the lats are fully stretched. Squat [pic][pic][pic] 1. S tep under the bar and place the back of your shoulders (slightly below the neck) across it. 2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. 3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back.This will be your starting position. 4. Begin to slowly lower the bar by flexing the hips and knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. 5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position. Lateral Raise [pic][pic] 1. Pick a couple of dumbbells and stand with a straight torso and t he dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. 2.While maintaining the torso in a stationary position, lift the dumbbells to your side with a slight bend on the elbow. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. 3. Lower the dumbbells back down slowly to the starting position as you inhale. Machine Fly [pic][pic] 1. Sit on the machine with your back flat on the pad. 2. Take hold of the handles. 3. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second. 4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.