Individual+Assignment


 * __ Online Assignment __**

With this assignment I will be asking you to perform three lifts Bench, Squat, and Deadlift. While performing these lifts you will be graded on technique of the lifts. You will be required to film the lifts and post them to youtube and then put the URL on your wikispace for me to view. Remember I will be looking for all facets of each lift and the finished product. Follow the Rubric given to find out what will be graded and how it will be done.

Also required for this assignment is a 300-500 word description of the lift. Your description should include the muscle groups utilized to perform the lift from start to finish. Save your assignment to google docs and post your URL to my wikispace.

Hand Placement Bar Placement Chest Bar Placement Top of Lift(Eyes) Bar Must Follow same Path throughout the lift. Breathing(In on way down and Out on way up) || **__ Squat- __** Hand and Bar Placement Stance(Feet Shoulder width apart and toes slightly pointed out) Eyes Up(Look up at ceiling throughout lift) Chest out Butt out Top of Thighs Parellel to the ground Heels stay on the ground throughout the lift. || **__ Dead Lift(Hex Bar)- __** Eyes Up(Look at Ceiling throughout the lift) Chest out/Butt Out Feet Placement(Shoulder width and toes slightly pointed out) Top of Thigh Parrell to the floor Maintain Posture(Form) throughout the lift(Don’t round Back) || Must demonstrate all 5 things throughout the lift. || ** 4 ** Must demonstrate all 5 things throughout the lift. || ** 4 ** Must demonstrate all 5 things throughout the lift. || Demontstrates needed parts, yet is inconsistent throughout. || ** 3 ** Demontstrates needed parts, yet is inconsistent throughout. || ** 3 ** Demontstrates needed parts, yet is inconsistent throughout. || Missing 2 pts of emphasis needed to do the lift correctly. || ** 2 ** Missing 2 pts of emphasis needed to do the lift correctly. || ** 2 ** Missing 2 pts of emphasis needed to do the lift correctly. || Missing more than 2 points of emphasis throughout the lift. || ** 1 ** Missing more than 2 points of emphasis throughout the lift. || ** 1 ** Missing more than 2 points of emphasis throughout the lift. || Refusal to do lift or no knowledge of the lift. || ** 0 ** Refusal to do lift or no knowledge of the lift. || ** 0 ** Refusal to do lift or no knowledge of the lift. ||
 * **__ Bench Press- __**
 * ** 4 **
 * ** 3 **
 * ** 2 **
 * ** 1 **
 * ** 0 **

** Weight Training Rubric **