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Proper Lifting Techniques for Bench Press and Squat at Pebblebrook High School

This guide outlines proper lifting techniques for the bench press and squat, essential for safe and effective weight training. Key points include maintaining a flat back, keeping elbows at a 45-degree angle for the bench press, and lowering the bar to mid-chest. For squats, it emphasizes achieving a 90-degree bend in the knees, breathing deeply before the lift, and driving through the hips to stand. Mastering these techniques promotes not only strength but also injury prevention during workouts.

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Proper Lifting Techniques for Bench Press and Squat at Pebblebrook High School

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  1. Weight training standard / activatorand e.q. PEBBLEBROOK HIGH SCHOOL

  2. Standard:1 P.E. WT 1.4 • THE LEARNER WILL DEMONSTRATE PROPER LIFTING TECHNIQUES IN EXECUTING VARIOUS LIFTS.

  3. EQ: • What are the proper lifting techniques for the Bench Press and the Squat?

  4. Euro Training Euro Training

  5. Elbows at 45 degrees • Back Flat • Bar lowered to mid chest • Press weight up breathe out. The bench press

  6. Back Flat / Weight sits on Traps and Posterior Deltoid • Chest Out • Butt out • Squat to 90 degree bend in Knees, take a deep Breath • Drive through Hips to standing Position • Breathe out on the way up squat

  7. The end

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