Crystal Lake Wizards Wrestling Club

Standing Bent Over Row (barbell)

1. Stand with feet hip width and knees slightly bent.
2. Start position: Bend at hips with back straight. Hold BB shoulder width apart with overhand grip (palms toward body) and let arms straight down (perpendicular to floor).
3. Pull BB up to chest region squeeze shoulder blades together at top of movement.
4. Return to start position. Keep elbows close to body from start to finish.
   Remember to keep back and head straight - hyperextension or flexion may cause injury.

Front Squat to Push Press (barbell)

1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across anterior part of shoulder. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, explosively return to the upright position and immediately shoulder press the barbell overhead.
5. Return to the starting position and repeat.
   Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

Bent Knee Barbell Goodmorning

1. Stand with feet shoulder width apart with knees slightly bent (at 20°).
2. Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position.
3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4. Return to start position.
5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

Barbell Upright Row

1. Stand with feet shoulder width apart
2. Start position: Grasp barbell with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3. Raise barbell by pulling elbows towards the ceiling and pull barbell to chest level.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.