Weight Lifting Technique Rubric

WEIGHT LIFTING TECHNIQUE RUBRIC

Group Member’s Names: ______,______,______ The goal of this lesson is to have the students demonstrate proper lifting and spotting techniques with the use of the rubric.  In the previous lesson the proper spotting techniques were demonstrated. Spotters should remember to check on the following; safe amount of weight being lifted, an even grip, controlled speed to lift, proper foot position (balance), and be attentive while the person performs the lift.  Write YES on the line if the criterion was met; write NO if it was not.

Station #1 Bench Press: wt:______reps:_____

a) _____ even grip on bar b) _____ back flat not arched, feet flat on floor with a wide base c) _____ inhale while lowering the bar under control d) _____exhale while pushing the weight up

Station #2 Incline Press: wt:______reps:_____

a) _____even grip on bar b) _____ back flat not arched, feet flat on the floor with wide base c) _____inhale while lowering the bar under control d) _____exhale while pushing the weight up at proper angle.

Station #3 Lat-Pull downs: wt: ______reps:_____

a) _____ a wide even grip b) _____ exhale while pulling down in a smooth manner to the front (collarbone_ c) _____ inhale while performing a slow and controlled movement back to starting position d) _____ knees should be placed underneath pad with feet flat on floor

Station #4 Seated Row: wt:______reps:_____

a) _____overhand grip on bar, chest resting on pad b) _____ exhale and pull using a full range of motion to your chest, elbow slide along the side of your body c) _____ inhale while performing a controlled movement returning the bard to the starting position

Station #5 Seated Shoulder Press: wt:______reps:_____

a) _____ even grip with knees apart and back resting completely on the pad b) _____ exhale while lifting the weight c) _____ inhale while lowering the weight in a controlled manner d) _____ use the pedal properly to get the weight into position Station #6 Smith Machine Squats: wt:______reps:_____

a) _____wide even grip on bar b) _____bar resting on upper back (squeeze shoulder blades together) c) _____ feet forward with a wide base (feet shoulder width apart) d) _____ head up/back straight (lean into bar) e) _____ inhale and lower weight bending at the knees, taking them to a 45 degree angle f) _____ exhale while lifting the weight back up (push through your heels)

Station #7 Leg Curls: wt: ______reps:_____

a) _____ pad is set to proper leg length b) _____ exercise is performed in a full range of motion (heels to butt) exhale c) _____ inhale while lowering the weight in a controlled manner

Station #8 Leg Extension: wt:______reps:_____

a) _____ pad is set to proper leg length b) _____ exercise is performed in a full range of motion while exhaling c) _____ inhale while lowering the weight in a controlled manner

Station #9 Push-Ups: reps:______

a) _____arms shoulder width apart b) _____ back remains flat, head remains up c) _____ lowers body until elbows are bend in a 90 degree angle while inhaling d) _____ raises self up while exhaling back to starting position