Weights training Midterms

Trapezius

Located in the upper back; helps with shoulder elevation and movement.

Deltoid

Forms the rounded contour of the shoulder.

Pectoralis major

A large muscle in the chest that plays a key role in arm movement.

Triceps

Found at the back of the upper arm; assists in extending the elbow.

Biceps

Located on the front of the upper arm; responsible for flexing the elbow.

Abdominals

Muscles of the abdomen, crucial for core stability and posture.

Latissimus dorsi

A large muscle in the back that aids in arm extension and rotation.

Gluteus maximus

The primary muscle of the buttocks; responsible for hip extension.

Quadriceps

Group of muscles at the front of the thigh that extend the knee.

Hamstrings

Located at the back of the thigh; assist in knee flexion and hip extension.

Gastrocnemius

A major calf muscle that plays a role in ankle movement.

Flexion

Bending a joint to reduce the angle between adjacent bones.

Extension

Straightening a joint to increase the angle between adjacent bones.

Hip hinge

A hip-dominant movement with minimal knee bend; unlike a squat.

Bracing your core

Creating a 360-degree wall of tension around your midsection for stability during lifts.

Front squat

A lift where feet are shoulder-width apart, the bar rests on the upper trapezius, and knees track in line with toes.

Hang power clean

Movement starting with the bar at mid-thigh to above the knee, creating triple extension through hips, knees, and ankles.

Romanian deadlift (RDL)

A lift starting from standing, lowering hips backward with slightly bent knees and maintaining a straight path for the bar.

Bench press

Targets the pectoralis major; requires retraction and depression of shoulder blades.

Goblet squat

Works the quadriceps; emphasizes keeping elbows pointed down and maintaining an upright chest.

TRX row

Targets latissimus dorsi; involves driving elbows back and squeezing shoulder blades.

Jump and stick the landing

Engages quadriceps, glutes, and calves; focuses on absorbing impact quietly in a quarter-squat position.