Strength Program Level 2 Part 2

Key Points

• Common Mistakes to Avoid:
  Back rounding or collapsing.
  Excessive knee bending (turning it into a squat).
  Failing to engage the core or glutes at the top.
• Setup:
  Stand with feet slightly wider than hip-width apart.
  Maintain a slight bend in the knees; do not bend further during the movement.
• Execution:
  Hold dumbbells securely and slide them down past the knees, mimicking going off the edge of a cliff.
  Hinge forward from the hips while keeping the chest up and back straight.
  Avoid rounding the back or turning the movement into a squat.
  Squeeze the glutes, lower back, and draw the navel to the spine at the top (triple contraction).
  Perform slow, controlled repetitions to maximize engagement.
• Common Mistakes to Avoid:
  Excessive knee bending (turning it into a squat).
  Back rounding or collapsing.
  Failing to engage the core or glutes at the top.
• Setup:
  Stand with a dumbbell in one hand. Hinge forward from the hips, keeping the chest up and back straight. Avoid excessive knee bending. Maintain a neutral head position and brace the core.
• Execution:
  Pull the dumbbell upward, finishing with it next to the chest. Keep the non-working hand moving in reverse of the working hand.
  Focus on squeezing the upper back and shoulder muscles as you lift.
  Lower the dumbbell in a controlled motion and repeat.
• Engagement:
  Posterior chain remains locked in an isometric hold. Core stays braced throughout the movement to stabilize the torso.
  Emphasize slow, controlled repetitions to maximize muscle activation.
• Common Mistakes to Avoid:
  Excessive bending of the knees (turning it into a squat).
  Rounding the back or losing neutral posture.
  Using momentum instead of controlled muscle engagement.
• Progression Tip:
  If the weight feels too light and the technique is correct, increase the load to ensure the body is adequately challenged.
• Progression Tips:
  Increase dumbbell weight to ensure a 6-8 intensity level while maintaining proper
  form.
• Key Technique Points:
  Setup: Hold a dumbbell close to the chest with both hands (goblet position), feet slightly wider than hip-width apart, toes slightly outward.
  Execution: Lower into a squat until elbows touch the middle of the thighs, then return to standing.
  Maintain a slow tempo (e.g., count of 12 down, 12 up).
  Posture: Keep the back straight, knees tracking over the middle of the feet, and maintain a neutral head position.
  Breathing: Inhale on the way down and exhale as you rise.
• Common Mistakes to Avoid:
  Allowing heels to lift, knees collapsing inward, or moving too quickly and losing control.
• Progression Tips:
  Increase dumbbell weight to ensure a 6-8 intensity level while maintaining proper form.