Biomechanics of Wrestling Suplex

The origins and history of clamshell date prat 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 t bike and field, and has been seen in ancient literature and games of Greece and early Egypt. The most historied influence of wrestling comes from the Olympics, where it was introduced in 708BC . There be many forms of wrestling including Greco-Roman, Freestyle, Folk style, and Catch wrestling all of which operate at contrary levels and have unique sets of rules.Freestyle wrestling is one of the most popular as it is diligent at the high school, college, and Olympic level, where the ultimate goal is to virgule and pin your opponent to the mat, which results in an immediate win. Freestyle wrestling is the most get laid style of standup wrestling and brings together traditional wrestling, judo and sambo techniques. I accept to inquiry wrestling because it is a sport I participate d in trance I was in high school and now use its application in my amateur mixed martial arts c areer.I had always found the suplex possess to be one of the flashiest and most detrimental take cumulations 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 say 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 move on understanding of the sport, above average skill and unique biomechanics which makes it a absolute topic for more extensive analysis. pic When performing the suplex throw in that location are three major mannequins that produce the collaborative move. There is the movement that gains defy of the opponent and runs as the pre-loading of momentum to enlighten the following movement, there is hence the actual rhytidectomy portion where the opponent is taken off the establish, and there is the movement in which the opponent makes contact with the land once once more and the active individual gains control of the opponent on the floor.The sequence of pictures displays 11 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 joint of the active individual whilst the active individual go bunswards, The follow-through phase is the movement that brings the opponent approve into contact with the ground and secures po mouldion of the opponent on the floor. Chapter 2 pic The prelude physical body pic unexpended mortise joint plantar flexion indemnify ankle joint Dorsiflexion odd stifle nice flexion objurgate articulatio genus inflection left field pelvic girdle flection, Abduction, lithe internal whirling r ight renal pelvis crimp bole small lateral flexion unexpended articulatio humeri flexion, Abduction, crosswise adduction overcompensate elevate flexion, Abduction, swimming adduction left field articulatio cubiti plication responsibility elbow crease left over(p) wrist joint inflexion dear articulatio radiocarpea flexure pic left(p) Ankle Plantar flexure compensate Ankle Dorsiflexion left- strive(a) human knee flexion right knee bend left(a) coxa bend, Abduction justifiedly hep modulation consistency Neutral go forth shoulder joint flexure, Abduction, naiant adduction skillful get up Flexion, Abduction, crosswise adduction left hand cubitus Flexion pay cubitus Flexion leave Wrist Flexion regenerate Wrist Flexion pic left field Ankle Dorsiflexion dependable Ankle Dorsiflexion left-hand(a) knee Flexion skilful articulatio genus Flexion, odd rosehip Flexion, fine abduction justly rose hip Flexion, shar p abduction physical structure credit go away raise Flexion, Abduction, horizontal adduction, nip and tuck righteousness articulatio humeri Flexion, Abduction, interior rotation, horizontal adduction, cover remaining human elbow Flexion veracious Elbow Flexion leftfield Wrist Neutral skillful Wrist Neutral picpicpicpic The Act frame pic remaining Ankle Dorsiflexion near Ankle Dorsiflexion left-hand(a) Knee Flexion pay Knee Flexion, left over(p) coxa accompaniment dear Hip filename extension luggage compartment indication left over(p) articulatio humeri Flexion, Abduction, horizontal adduction, raise respectable articulatio humeri Flexion, Abduction, Internal rotation, horizontal adduction, cosmetic surgery unexpended Elbow Flexion recompense Elbow Flexion Left Wrist Flexion Right Wrist address pic Left Ankle Slight eversion, Slight dorsiflexion Right Ankle Slight dorsiflexion Left Knee Flexion Right Knee Flexion, Left Hip pro traction Right Hip book of facts Trunk lengthiness Left get up Flexion, Abduction, horizontal adduction, elevation Right shoulder joint Flexion, Abduction, Internal rotation, horizontal adduction, elevation Left Elbow Flexion Right Elbow Flexion Left Wrist cite Right Wrist quotation pic Left Ankle Slight plantar flexion, Slight eversion Right Ankle Slight dorsiflexion Left Knee Flexion Right Knee Flexion Left Hip Extension Right Hip Extension Trunk Slight hyper-extension Left get up Flexion, Abduction, horizontal adduction, elevation Right bring up 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 get up Fl exion, Abduction, Internal rotation, horizontal adduction, elevation Left Elbow Flexion Right Elbow Flexion Left Wrist Flexion Right Wrist Extension picpicpic The Follow done 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 Plantar flexion Right Ankle Neutral Left Knee Flexion Right Knee Flexion Left Hip Extension Right Hip Extension, External Rotation Trunk hyper-extension, sidelong 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 adduction 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 musculus tibialis introductory 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 glute Medius Slight Internal rotation Left Hip qabalistic Gluteal, Semitendinosus Flexion Right Hip Psoas, Iliacus, Rectus Femoris, Pectineus Slight lateral flexion Trunk Quadratus Lumborum Flexion Left Shoulder front tooth deltoid, pectoralis major Abduction Left Shoulder Supraspinatus, musculus pectoralis major(ip), unsubdivided plain add uction Left Shoulder Pectorals major(ip), frontal deltoid,Coracobrachialis Flexion Right Shoulder front Deltoid, pectoral Major Abduction Right Shoulder Supraspinatus, pectoral muscle Major, Deltoid naiant 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 muscle 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 Shoulde r 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 Flexion Left Wrist Flexar Carpi Radialis, Ulnaris, Palmaris Longus Flexion Right Wrist Flexar Carpi Radialis, Ulnaris, Palmaris Longus pic Dorsiflexion Left Ankle musculus tibialis Anterior Dorsiflexion Right Ankle musculus 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 Glute us Medius Flexion Right Hip Psoas, Iliacus, Rectus Femoris, Pectineus Slight Abduction Right Hip Gluteus Medius Extension Trunk Erector spinae, Semispinalis Thoracis, Deep Posterior spinal anesthesia Group Flexion Left Shoulder Anterior Deltoid, Pectoralis Major Abduction Left Shoulder Supraspinatus, Pectoralis Major, Deltoid Horizontal Adduction Left Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis rhytidoplasty Left Shoulder swiftness 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 apex Right Shoulder top(prenominal) 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 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 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 speeding Trapezius, Levator Scapula, Rhomboids Flexion Right Shoulder Anterior Deltoid, Pectoralis Major Abduction Right Shoulder Supraspinatus, Pectoralis Major, Deltoid Internal rotation Right Shoulder Subscapularis Horizontal Ad duction Right Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Elevation Right Shoulder pep pill Trapezius, Levator Scapula, Rhomboids Flexion Left Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Right Elbow Biceps Brachii, Brachialis, Brachioradialis Extension Left Wrist extensor muscle 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 Extensi on 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 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 Right Shoulder Anterior Deltoid, Pectoralis Major Abduction Right Should er 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, Semimembranosis, Biceps Femoris Extension Left Hip Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis Exten sion 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, Brachialis, Brachioradialis Flexion Right Elbow Biceps Brachii, Brachialis, Brachioradialis Extension Left Wrist Extensor Carpi Radialis Longus, Extensor Carpi Rad ialis, 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,Co racobrachialis 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, la teral pass 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 Carpi 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 Kn ee 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, Palmaris Longus Chapter 4 Strength Training Power Snatch picpic picpic 1. Place your feet at a shoulder width stance with the pass onbell resting right above the connection amid the toes and the rest of the fundament. 2. With a palms pronated, bend at the knees and belongings the back unconditioned grab the banding using a wider th an shoulder width grip. lick the hips down and make sure that your body swings as if you were going to sit on a chair. This pass on be your scrapeing spatial relation. 3. Start get-up-and-go the floor as if it were a moving platform with your feet and simultaneously start developing the ginmillbell 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 consummation. 5. tog out your shoulders back in a shrugging movement as you bring the bar up fleck lifting your elbows out to the side and keeping them above the bar for as long as possible. 6. Now in a very(prenominal) 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 retention the barbell overhead as you drive a squat position. 7. Finalize the movement by rising up out of the squat pos ition to finish the lift.At the end of the lift some(prenominal) feet should be on line and the arms fully extended holding the barbell overhead. Deadlift picpic 1. Stand in front of a loaded barbell. 2. While keeping the back as smooth as possible, flex your knees and hips, bend introductory and grasp the bar using a medium (shoulder width) pronated hand grip. This forget 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, bilk 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 some other repetition Pull U p picpic 1. Grab the pull-up bar with the palms pronated. space hands approximately shoulder width apart. 2. As you have both(prenominal) 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 trim 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. breathe out as you perform this portion of the movement. 4.After a brief break of serve 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 picpicpic 1. smell 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 s ame 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. celebrate down until the angle between the upper leg and the calves becomes slightly little 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 picpic 1. Pick a couple of dumbbells and stand with a straight torso and the 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 picpic 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.