Technique and Safety: Bench Press, Squats, Body Squats Jason Hamil- 8th grade ABL jason_hamil@charleston.k12.sc.us 843-856-4595

Muscular Strength Ability to lift heavy objects a few times NOT the focus Smith Machine Flat Bench Pull ups Dips

Muscular Endurance Ability to lift lighter objects more times More applicable to daily life than Musc. Str. Dumbbells Various weights 1 lb. – 25 lbs. > 25 lbs. are for faculty Press Leg Extension

Bench Press Technique Adjust safeties/identify spotter Place weight (?) and clamps on bar Arms should be perpendicular to body Inhale down, bar touches chest or safeties, exhale up Safety Appropriate weight! Safeties=Smith Spotter=Flat Bench Spotter must be active! Lock Smith bar Breathe Can be done with dumbbells

Blue=Bench (B&B)

Bar Squat Technique Adjust safeties Place weight (?) and clamps on bar Bar rests on back of neck Set hand and foot position Bend knees as if sitting in a chair Safety Only on Smith machine Weight concerns similar to overhead tricep extension Shape of back

Red=Squat (Not B&B)

Body Squat Technique Use dumbbells instead of bar or just use your body weight Hold dumbbells just above shoulder Safety Better for novice