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Fly (exercise)

2009-11-25T23:22:52Z

← Older revision		Revision as of 23:22, November 25, 2009
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-	fly is hard. but you should focus and relax	+
	[[Category:Weight training exercises]]		[[Category:Weight training exercises]]

Squat

2009-11-25T23:22:01Z

← Older revision		Revision as of 23:22, November 25, 2009
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-	The '''squat''' is a lower body exercise used in [[strength training]]. It is also a competitive lift in [[powerlifting]] and an essential movement in the sport of [[weightlifting]]. The exercise's main emphasis is on the [[quadriceps]] and the [[gluteus maximus\|glutes]], but it also involves the [[hamstrings]], the [[Calf muscle\|calves]], and the [[Erector spinae\|lower back]]. The squat is often called "the king of exercises" by those who believe it capable of inducing more and faster muscle growth than any other exercise.<ref>[http://findarticles.com/p/articles/mi_m1608/is_4_19/ai_104682197 Sidney, D: "Squat today, grow every day: do this king of all exercises and sprout muscle even in your upper body - Body Shop". Men's Fitness, April 2005.] </ref>	+	The '''squat''' is a lower body exercise used in [[strength training]]. It is also a competitive lift in [[powerlifting]] and an essential movement in the sport of [[weightlifting]]. The exercise's main emphasis is on the [[quadriceps]] and the [[gluteus maximus\|glutes]], but it also involves the [[hamstrings]], the [[Calf muscle\|calves]], and the [[Erector spinae\|lower back]]. The squat is often called "the king of exercises" by those who believe it capable of inducing more and faster muscle growth than any other exercise. <ref>[http://findarticles.com/p/articles/mi_m1608/is_4_19/ai_104682197 Sidney, D: "Squat today, grow every day: do this king of all exercises and sprout muscle even in your upper body - Body Shop". Men's Fitness, April 2005.] </ref>

-	The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. It acts as a supporting structure, unlike its role in the [[deadlift]]. Proper technique is critical, otherwise very serious [[injury\|injuries]] or gradual injury over a period of time can occur. The back must maintain its natural curvature and not "round out" (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury. Lifting belts can be used to help support the lower back.	+	The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. It acts as a supporting structure, unlike its role in the [[deadlift]]. Proper technique is critical, otherwise very serious [[injury\|injuries]] or gradual injury over a period of time can occur. The back must maintain its natural curvature and not "round out" (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury. Lifting belts can be used to help support the lower back.

	== Safety ==		== Safety ==
-	The [[foot\|feet]] should be flat on the floor, with even distribution of weight between the heel and the ball of the foot during [[Muscle contraction#Eccentric contraction\|eccentric]] muscle action. In order to reach a range of motion beyond parallel, individuals without sufficient [[ankle]] flexibility may try putting a flat board beneath the heels to artificially improve their flexibility. Similarly, a wedge shaped board may be used, allowing the entire foot to remain in contact with a single surface, improving stability over the first technique. Both methods are short-term fixes and require that regular stretching and a full range of motion be employed to maintain and increase flexibility to the desired levels with the ultimate aim that the board's use be eliminated. In the sport of [[weightlifting]], a specifically designed shoe, that has a heel elevated by an encased wooden block, is commonly worn. Some experts discourage the use of a board or heel, however, because it may lead to a breakdown of proper [[Form (exercise)\|form]].<ref> [http://www.naturalstrength.com/features/detail2.asp?AuthorID=68&ArticleID=488 The Insider's Tell-All Handbook on Weight-Lifting Technique. Stuart McRobert, CS Publishing; 2nd edition, September 1999 - Book Excerpt ]</ref> In any squat, even one performed without these depth-increasing aids, the lifter should take care to exert force from the heel of the foot and not from the toes during [[Muscle contraction#Concentric contraction\|concentric]] muscle contraction in order to maintain balance and keep the focus on the muscles of the thigh.	+	The [[foot\|feet]] should be flat on the floor, with even distribution of weight between the heel and the ball of the foot during [[Muscle contraction#Eccentric contraction\|eccentric]] muscle action. In order to reach a range of motion beyond parallel, individuals without sufficient [[ankle]] flexibility may try putting a flat board beneath the heels to artificially improve their flexibility. Similarly, a wedge shaped board may be used, allowing the entire foot to remain in contact with a single surface, improving stability over the first technique. Both methods are short-term fixes and require that regular stretching and a full range of motion be employed to maintain and increase flexibility to the desired levels with the ultimate aim that the board's use be eliminated. In the sport of [[weightlifting]], a specifically designed shoe, that has a heel elevated by an encased wooden block, is commonly worn. Some experts discourage the use of a board or heel, however, because it may lead to a breakdown of proper [[Form (exercise)\|form]].<ref> [http://www.naturalstrength.com/features/detail2.asp?AuthorID=68&ArticleID=488 The Insider's Tell-All Handbook on Weight-Lifting Technique. Stuart McRobert, CS Publishing; 2nd edition, September 1999 - Book Excerpt ]</ref> In any squat, even one performed without these depth-increasing aids, the lifter should take care to exert force from the heel of the foot and not from the toes during [[Muscle contraction#Concentric contraction\|concentric]] muscle contraction in order to maintain balance and keep the focus on the muscles of the thigh.

-	To avoid the chance of getting stuck under the bar, heavy [[barbell]] squats are best performed either inside a [[power cage]] or in the presence of one or more [[spotter]]s, who can help to safely return the barbell to the squat rack at the end of the set if the lifter is unable to do so. A [[smith machine]] can also be used, though the movement is less natural than with a bar, and may lead to joint problems.<ref>{{cite web \| url = http://www.webmd.com/content/article/122/114709.htm \| publisher = [[WebMD]] \| accessdate = 2008-02-04 \| date = 2006-05-19 \| title = 9 Least Effective Exercises \| last = Russi Sarnataro \| first = B }}</ref>	+	To avoid the chance of getting stuck under the bar, heavy [[barbell]] squats are best performed either inside a [[power cage]] or in the presence of one or more [[spotter]]s, who can help to safely return the barbell to the squat rack at the end of the set if the lifter is unable to do so. A [[smith machine]] can also be used, though the movement is less natural than with a bar, and may lead to joint problems.<ref>{{cite web \| url = http://www.webmd.com/content/article/122/114709.htm \| publisher = [[WebMD]] \| accessdate = 2008-02-04 \| date = 2006-05-19 \| title = 9 Least Effective Exercises \| last = Russi Sarnataro \| first = B }}</ref>

	== World records ==		== World records ==
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	*In the '''Squat''' or '''Powerlifting Squat''', the bar is held anywhere over the back of the neck, within the rules, and feet placed wherever the lifter chooses for the squat for what is best for him.		*In the '''Squat''' or '''Powerlifting Squat''', the bar is held anywhere over the back of the neck, within the rules, and feet placed wherever the lifter chooses for the squat for what is best for him.
	*In the '''back squat''', a barbell is held across the upper back.		*In the '''back squat''', a barbell is held across the upper back.
-	*In the '''front squat''', the weight (usually a barbell) is held in front of the body across the [[clavicle]]s and [[Deltoid muscle\|deltoid]]s in either an Olympic grip, as is used in [[weightlifting]], or with the arms crossed and hands placed on top of the barbell.	+	*In the '''front squat''', the weight (usually a barbell) is held in front of the body across the [[clavicle]]s and [[Deltoid muscle\|deltoids]] in either an Olympic grip, as is used in [[weightlifting]], or with the arms crossed and hands placed on top of the barbell.
-	*In the '''Olympic Squat''', the bar is placed for a front squat or back squat position. front squat with a clean grip and back squat with a high-bar position. On both occasions the feet placed roughly in clean receiving position. The lift is done up to a weight of 25 % greater than the athletes clean and jerk on both lifts (for a professional, others may differ.) and the style is designed to only benefit Olympic weightlifting.	+	*In the '''Olympic Squat''', the bar is placed for a front squat or back squat position. front squat with a clean grip and back squat with a high-bar position. On both occasions the feet placed roughly in clean receiving position. The lift is done up to a weight of 25 % greater than the athletes clean and jerk on both lifts (for a professional, others may differ.) and the style is designed to only benefit Olympic weightlifting.
	*In the '''overhead squat''', a barbell is held overhead in a wide-arm [[snatch (weightlifting)\|snatch]] grip; however, it is also possible to use a closer grip if flexibility allows.		*In the '''overhead squat''', a barbell is held overhead in a wide-arm [[snatch (weightlifting)\|snatch]] grip; however, it is also possible to use a closer grip if flexibility allows.
	*In the '''dumbbell squat''', the weight may be held hanging from the side (suitcase position), vertically at the chest (goblet position), or above the head with the arms extended (waiter position).		*In the '''dumbbell squat''', the weight may be held hanging from the side (suitcase position), vertically at the chest (goblet position), or above the head with the arms extended (waiter position).
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	Squatting below parallel qualifies a squat as '''deep''' while squatting above it qualifies as '''shallow'''.		Squatting below parallel qualifies a squat as '''deep''' while squatting above it qualifies as '''shallow'''.
		+
		+
		+
		+	and btw, squat is a good exercise, SO JUST STICK TO IT.

	==Footnotes==		==Footnotes==
	{{reflist}}		{{reflist}}

		+
		+	{{BACK}}
	[[Category:Powerlifting]]		[[Category:Powerlifting]]
	[[Category:Weight training exercises]]		[[Category:Weight training exercises]]
	[[Category:Bodyweight exercises]]		[[Category:Bodyweight exercises]]
	[[Category:Exercises]]		[[Category:Exercises]]
-
-	{{BACK}}
-
	[[Category:From_Bodybuilding_Wiki]]		[[Category:From_Bodybuilding_Wiki]]

User talk:86.41.240.45

2009-11-25T23:18:03Z

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==Welcome==
Hi, welcome to Starting Strength Wiki. Thanks for your edit to the [[:Fly (exercise)]] page.

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Fly (exercise)

2009-11-25T23:17:21Z

← Older revision		Revision as of 23:17, November 25, 2009
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	[[Category:Weight training exercises]]		[[Category:Weight training exercises]]

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2009-11-25T21:59:33Z

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User talk:71.142.71.160

2009-11-23T17:52:40Z

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==Welcome==
Hi, welcome to Starting Strength Wiki. Thanks for your edit to the [[:FAQ:The Program]] page.

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FAQ:The Program

2009-11-23T17:52:06Z

How do I progress on the Advanced Novice Program:

← Older revision		Revision as of 17:52, November 23, 2009
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	===How do I progress on the Advanced Novice Program===		===How do I progress on the Advanced Novice Program===

-	So as you see there is reduced frequency for all the lifts (and the addition of pull-ups/chin-ups if you're doing the Original Program or the edition of Power Cleans if you've been doing the Practical Programming Novice Program). You'll begin with a 10% reduction in all your lifts, consider this your third, and final, deload. From this reduction add ten pounds from workout to workout, and five pounds in the workout preceding your previous 5RM's, as you did before. You should bust through those old plateaus for as long as you stand afterwards.	+	So as you see there is reduced frequency for all the lifts (and the addition of pull-ups/chin-ups if you're doing the Original Program or the addition of Power Cleans if you've been doing the Practical Programming Novice Program). You'll begin with a 10% reduction in all your lifts, consider this your third, and final, deload. From this reduction add ten pounds from workout to workout, and five pounds in the workout preceding your previous 5RM's, as you did before. You should bust through those old plateaus for as long as you stand afterwards.

	===How much weight do I use on front squats===		===How much weight do I use on front squats===

User talk:71.72.191.160

2009-11-23T01:04:39Z

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FAQ:The Program

2009-11-23T01:04:15Z

The Original Starting Strength Novice Program:

← Older revision		Revision as of 01:04, November 23, 2009
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	[http://www.scribd.com/doc/3382978/Starting-Strength-Logbook-Calculator Download the free Starting Strength Logbook Calculator Here!]		[http://www.scribd.com/doc/3382978/Starting-Strength-Logbook-Calculator Download the free Starting Strength Logbook Calculator Here!]
	<br />You'll need a program that can edit spreadsheets like Microsoft Excel or [http://download.openoffice.org/ OpenOffice.org], which is free.)		<br />You'll need a program that can edit spreadsheets like Microsoft Excel or [http://download.openoffice.org/ OpenOffice.org], which is free.)
-
-	FAGGOTS

	==Practical Programming Novice Program:==		==Practical Programming Novice Program:==

User:Tiprat

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User talk:70.54.97.63

2009-11-22T18:36:56Z

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FAQ:The Program

2009-11-22T18:36:24Z

Onus Wunsler Beginner Program (from SS)::

← Older revision		Revision as of 18:36, November 22, 2009
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	<br />You'll need a program that can edit spreadsheets like Microsoft Excel or [http://download.openoffice.org/ OpenOffice.org], which is free.)		<br />You'll need a program that can edit spreadsheets like Microsoft Excel or [http://download.openoffice.org/ OpenOffice.org], which is free.)

-	==Onus Wunsler Beginner Program (from SS):==	+	FAGGOTS
-
-	<u>Workout A</u>
-	<br>3x5 Squat
-	<br>3x5 Press
-	<br>1x5 Deadlift / 5x3 Power Cleans (Alternating)
-	<br>
-	<br><u>Workout B</u>
-	<br>3x5 Squat
-	<br>3x5 Bench Press
-	<br>3x10 or 5x10 Back Extensions (unweighted if progressing to GHR, weighted if not)
-	<br>Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps
-	<br>
-	<br>''Workouts A and B alternate on 3 non-consecutive days per week.''
-
-	[http://www.scribd.com/doc/3382978/Starting-Strength-Logbook-Calculator Download the free Starting Strength Logbook Calculator Here!]
-	<br>You'll need a program that can edit spreadsheets like Microsoft Excel or [http://download.openoffice.org/ OpenOffice.org], which is free.)

	==Practical Programming Novice Program:==		==Practical Programming Novice Program:==

User:Tardiaf

2009-11-21T02:33:02Z

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