INDEX

Shoulder injuries, 4, 6 conventional style, 50

Shrug dangerous methods, 4
arm position, ü42ý depth of squat, 56, 60–63
barbell incline, in power rack, 40–ü4ý descent, 55–56
bench technique, ü44ý, 45 equipment
dumbbell incline, 40, ü4ý lifting belt, 59
incline technique, 40–42 mirror as training aid, 59, 63
muscle groups affected, 40 Olympic bar and cambered squat bar compared, ü2ý, 5,
safety issues, 42 ü53ý
seated row, machine starting position, ü42ý power rack, ü35ý, 50, 5, 6–62
with standing calf machine, 42, ü43ý Smith machine, dangers of, ü64ý, 65
standing dumbbell, ü43ý squat rack unit, ü5ý
standing technique, 42 flat back, 56, 60, ü6ý–62
Side bend flexibility, 50–5, 60
alternative exercise, ü49ý footwear, 5
with dumbbell, ü47ý full squat, 56
equipment, 46, 48 grip, 52
muscle groups affected, 46 heel position, 53–ü54ý, ü55ý
performance, 48 knee stress, 56, 58, 60, 65
in power rack, 46, ü47ý muscle groups affected, 50
safety issues, 48–49 with power rack, 50, 5, 6–62
seated, ü47ý safety issues, 50–5, 60–63
setup and positioning, 46, 48 setup and positioning, 5–54
training tips, 48–49 setup errors, ü62ý
value of, 46 spotting, 59–60
weight increments, 48 squat to parallel, 56, 60
working with mirror, 48 stance, 53–54, ü55ý
Situp stance errors, ü54ý
basic crunch, 56–57 standing between reps, ü57ý
basic crunch, with dumbbell, ü56ý Tru-Squat, 99–202, ü20ý
Smith machine video analysis of technique, 84–86
for bench shrug, ü44ý, 45 Stiff-legged deadlift
for calf raises, 65 flat back, importance of, 66–68
for chinning, ü33ý, 65 flexibility, 66, 70
dangerous for squat, 4, ü64ý, 65 full-range, 69–ü70ý
not advised for overhead press, 08 muscle groups affected, 66
in overhead lockout, 04, 06, ü07ý performance, 67–68
recommended uses, 65 setup and positioning, 66–67
spotting, 06, 65 slight leg bend, 66–ü67ý
Soleus exercises, 48–52 stance, 67
Spinal compression, 49–50, 65 training tips, 68–69
Spinal stretching, see Back stretching with Trap Bar, ü69ý
Spondylolysis, 22 weight increases, 68
Spotting Straddle lift, modified, 78–80
fundamentals, 9–20 Stretching
see also Specific exercises, spotting, e.g., Squat, spotting basic guidelines, 88–90
Squat by body region
alternative exercises, 63, 99–203 Achilles tendon, ü96ý
ascent, 56–57 arms, ü97ý
back position, 56, 60, ü6ý–62 back, ü90–9ý, ü94ý, ü95ý
back versus front, 50 chest, ü95ý–96, ü97ý
bar padding, 52 glutes, ü90–9ý
bar placement, 52–ü53ý groin, ü9ý
from the bottom, 50, 58, 63 hip flexors, ü92ý
chalk usage, 58 knees, ü93–94ý
clothing, 52, 58 legs, ü95ý

22