BODYPUMP is first and foremost a weight-training workout.

One of the reasons people come to BODYPUMP is to get physical results. Challenge yourself with the original barbell workout that strengthens and tones the entire body.
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Each week, we focused on a different body part and we went through the physical execution of each move and exercise as in a normal pump class.

The most important thing members can do is to get their “set” position perfect. Without this foundation, lack of quality control, range of motion, timing and form/technqiue is impossible.

The correct “technique” for the Set position is as follows:

1. Feet shoulder width apart
2. Toes turned out slightly, approx. 20 degrees. Knees are over the 2nd and 3rd toes.
3. Knees are in slight flexion to activate the quadriceps and hamstrings.
4. Lumbar spine and pelvis in neutral. Midsection braced.
5. Ears sit above the shoulders. Roll the shoulders up and away from the ears and down your spine, making a “V” in your shoulder blades
6. Chest is held high, shoulders are back
7. Eyes on the horizon

The order of tracks within a BodyPump class is always the same. We start with big muscles groups e.g. Quadriceps, Hamstrings and Gluteals and then go into isolation work with the triceps and biceps.

The correct Squat technique should be as follows:

Preparation Phase

1. Assume set position as above
2. Position bar on the upper fibres of the trapezius muscle
3. Grasp the bar slightly wider than shoulder width
4. Elbows are below the bar
5. Align knees with the 2nd and 3rd toes

 Execution Phase

1. Head position remains in neutral throughout the movement
2. Co-contraction of the abdominal and lower back muscles for the duration of the movement
3. Initiate movement from the hips, simultaneous movement is through the knees and ankles
4. Patella (knee) is directed out over the 2nd and 3rd toes
5. Squat to a position no lower than 90 degree knee flexion
6. Maintain heel contact with floor
7. Maintain neutral spine alignment and keep chest lifted throughout the range
8. Return to set position, avoiding end range extension (knee locking)

 Most common faults we see are:
 

1. Bar positioned on cervical spine
2. looking down and dropping chest position
3. excessive forward lean of the trunk
4. knees not tracking over 2nd and 3rd toes
5. weight not in heels, but squatting over front toes and not pushing butt back far enough
6. timing – resting at the top of the movement, rather than challenging the muscle and holding the squat down for longer
 

Chest

 Preparation Phase

1. Lie on your back on your bench. Contract lower abdominals.
2. Feet are flat on the floor top maintain neutral spine or use the option with the feet lifted and uncrossed
3. Head supported on the bench
4. Grip the bar outside shoulder width
5. Sit the bar in the heel of the hand
6. Elbows and wrists firm. Elbows held in slight flexion to avoid locking
7. Position the bar directly above the shoulders

 Execution  Phase

1. Lower the bar to mid chest line
2. Elbows should come no lower than the top of the bench
3. Squeeze shoulder blades together during the downward phase in order to distribute the load throughtout the shoulder girdle
4. Maintain slight elbow flexion at the top of the range to avoid locking

 Most common faults we see are:

1. elbows drop below bench top
2. excessive arching of the lower back
3. uneven tempo – bouncing or resting at the top of the movement
4. bar deviating from mid chest target zone
5. elbows forward or behind the bar

Back – Deadrow, Deadlift and Clean & Press

Preparation phase for the above 3 exercises are the same.

1. Assume set position as above with slightly more knee flexion
2. Elbows directed to the rear to stimulate the retractors to support the thoracic spine

Deadlift – Execution phase

1. Co-contract the lower back and abdomen to stabilize ther lumbar spine
2. Keep the knees bent, approx. 20 degrees to further activate the hamstrings, quadriceps and gluteal muscles.
3. Head and neck are neutral and in line with the trunk
4. Tip at the hip to slide the bar down the upper leg and stop on the kneecap
5. Return to set position maintaining knee flexion
6. Avoid hyperextension of the knees at the top of the lift

Deadrow – Execution phase

1. Co-contract the low back and abdomen to stabilize the lumbar spine
2. Tip at the hip until the bar sits above the knee line. Flex hips approx, 45 degrees
3. Keep head and neck in a neutral position
4. Take a natural pull to the abdomen region
5. Elbows move up and back toward the rear of the body
6. squeeze shoulder blades together top ensure activation of the upper back muscles
7. Return the bar to above the knee
8. Stand up and return to set position maintaining knee flexion

Clean & Press – Execution phase

1. From set position, lift the bar through the upright row range
2. Maintain neutral pelvis position through the entire movement
3. keep bar close to the body
4. Rotate the elbows underneath at shoulder height in preparation for the press phase
5. bend your knees to catch the weight from the clean and press and absorb the weight through the lower limb
6. Drive the bar above the head as in shoulder press movement
7. Elbows are forward of the body and flexed to avoid locking
8. elbows should always be in sight and slightly forward of the body
9. Eccentrically lower the bar to the shoulder position, rotate shoulders so that elbows come above the bar
10. Ease the bar back down to set position

Most common faults we see are:

1. trunk flexion to inititate the lift
2. elbows not leading the way and bar coming up away from the body
3. trunk sway throughout the lift
4. failure to absorb the catch with soft knees
5. bar below knee line (deadrow)
6. rounding, flattening lumbar spine, forward head position
7. rounding of shoulders
8. lack of flexion in the knees (deadlift)
9. stance too wide
10. straining the neck to see what the instructor is doing

Triceps – press, extension, dips and pushups

Preparation phase – Tricep press

1. Lie on your back on the bench. Contract lower abdominals
2. Feet are flat on the floor to maintain neutral spine or use the option with the feet lifted and uncrossed.
3. Head Supported on the bench
4. Grip the bar at shoulder width
5. Sit the bar in the beel of the hand
6. Elbows and wrists firm. Elbows are in slight flexion to avoid locking
7. Position bar directly above the shoulders

Execution phase

1. Elbows face down the bench and the bar heads directly down towards the rib cage
2. Elbows hug the ribs
3. Stop the elbows at bench level
4. extend through the elbows to press the bar back to the start position
5. Avoid locking at the top

Tricep Extension

Execution phase

1. Assume shoulder width grip with elbows extended. The bar is lowered toward the forehead with the forearms remaining parallel
2. The elbows continue to face down the bench throughout the movement
3. The humerus/upper arm should remain in a vertical position
4. Avoid overextending the wrist on the way back. Keep the grip firm
5. Return to the start position, maintain a slightly flexed elbow to avoid locking

Tricep Dips

Preparation phase

1. Grasp the sides of the bench (a hand span from the end)
2. Stabilize by squeezing the shoulder blades together
3. Elbows face back down the bench with head and neck in a neutral position
4. position buttocks close to the bench

Execution phase

1. The body is lowered to the floor by flexing at the elbows. Shoulders extend to 45 degrees maximum. The buttocks remain their position close to the bench
2. maintain a high chest position
3. return to start position with slight elbow flexion to avoid hyperextension

Tricep Pushup

Preparation phase

1. In a face down position place hands directly underneath the shoulders. Knees on the floor
2. Brace the mid section to maintain neutral alignment
3. Eyes are slightly forward to maintain neutral neck position
4. Elbows are pointed towards the feet

Execution phase

1. Lower chest to fist distance from the floor
2. elbows are in flexion, pointed back to the rear
3. keep the elbows close to the body
4. extend arms and return to start position with slight elbow flexion to avoid locking
5. for an easier option start with a higher pelvis postion flexing at the knee and hip to shorten lever length – e.g. Elbows go to floor

Common faults:

1. hands too wide and not shoulder width apart for tricep press
2. hyperextension of the elbows and wrists
3. elbows drifting forward
4. movement of the upper arms  – tricep extension
5. elbows drifting outwards
6. hyperextension of the lower back
7. butt too far awy from the bench – dips
8. rounding of the thoracic spine and shoulders
9. faulty hand position on the bench
10. elbows tracking away from the body – pushup
11. hands postioned too wide
12. elbows locking

Bicep Curls

Preparation phase

1. Assume the Set Position. Option to move front foot forward to step standing/split stance.
2. Grip is underhand, with a natural carrying angle, slightly wider than shoulder width and the elbows drawn close to the sides.

Execution phase

1. Bend elbows, lift bar to shoulder height, maintain neutral spine to avoid trunk sway.
2. Keep elbows close to the body
3. Maintain a high chest position
4. Keep partial elbow flexion at the bottom of the range to avoid locking
5. Note: occasionally alter stance (alternate the front foot in step/standing/split stance) to avoid fatigue of the stabilizing muscles

Common faults:

1. Trunk sway, moving the body to help lift the bar
2. forward head position
3. rounded shoulders, failing to maintain a high chest position and shoulder retraction
4. weak stance
      5 arms not fully extended at the bottom of the movement
5. elbows retracting during the execution of the exercise

Lunges

Preparation phase

1. Set up kneeling on the ground with one leg forward. Position knees at 90 degrees and then stand up
2. Assume Set Position with hips square, to the front and level
3. Rest the bar on the upper fibres of the trapezius muscle
4. Grasp the bar wider than shoulder width where it is comfortable
5. keep elbows underneath the bar
6. feet are shoulder-width apart and parallel
7. knees are in slight flexion to avoid locking and to activate the hamstrings and quadriceps
8. knee positioned vertically above the ankle joint and set to track in line with 2nd and 3rd toes

Execution phase

1. Keeping pelvis square, lower back knee toward the floor
2. do not let the rear knee go lower than horizontal to the floor
3. keep knee in slight flexion at the top of the range to avoid locking

Options with Lunges

1. Three legged lunge – position the bar in front of the body in Set Position. Hold the bar with one hand move the opposite foot backward to the appropriate stride length
2. Body weight lunge – with hands on hips, use body weight only
3. Plate option – place the plate near the chest. Be sure to keep chest high and chin off the plate.

Common Faults

1. poor set position – feet too narrow
2. length of stride too long/too short
3. front knee translating forward of the ankle
4. uneven weight distribution
5. knee tracking inside line of the big toe
6. trunk flexion – leaning forward of the hip
7. rotation of the pelvis
8. forward head posture

Shoulders – Press, Upright Row, Side Raise, Front Raise, Mac Raise

Preparation phase – Press
 

1. Assume Set position. Option with feet in step standing/split stance.
2. Use an overhand grip
3. Hands are slightly wider than shoulder distance apart
4. elbows, wrists and hands are in line directly under the bar
5. bar is in the heel of the hand and positioned between chin and shoulder area

Execution phase

1. Drive the bar upwards keeping the bar in the mid-frontal plane
2. once above the head, keep the bar in front of the body, stop with the elbows in slight flexion to avoid locking
3. elbows maintain slight forward position to avoid the possibility of over extending at the top of the movement
4. maintain neutral head and neck position
5. the bar stops between the chin and shoulder area in the return phase

Preparation phase – Upright Row

1. Assume the set position. Option with the feet in step standing/split stance
2. Start with elbows slightly flexed
3. Grip slightly wider than shoulders

Execution phase

1. Lift the bar through the plane slightly forward of the shoulders in order to maintain scaption
2. elbows stop just below shoulder level
3. keep the elbows above the bar and the bar at least a fist distance away from the body
4. keep elbows in sight at the top of the movement

Preparation phase – Side Raise

1. Grasp plates with thumbs in the holes. Option with feet in step standing/split stance
2. Elbows are held at 90 degrees and positioned slightly forward of the shoulders in order to maintain scaption

Execution Phase

1. Maintain Set Position
2. Maintain 90 degree angle through the elbows
3. lift arms to just below shoulder height

Preparation Phase – Front Raise

1. Assume the set position using bar or plate. Option with feet in step standing/split stance
2. Hands slightly wider than shoulders (slightly narrower when the plate is used)
3. Elbows flexed

Execution Phase

1. Lift arms to just below shoulder height while maintaining Set Position

Preparation Phase – Mac Raise

1. Assume the set position using 2 plates. Grasp plates with thumbs through the holes
2. Hips stay square to the front – belly button stays facing front

Execution Phase

1 one arm forward raise, other arm side raise
2. plates lower than shoulder height, always lead with the elbows

Common faults we see are:

1. back hyperextension (leaning back) – shoulder press
2. hand position too narrow
3. hands too close together – upright row
4. lifting beyond target zone (nipple line)
5. excessive trunk sway
6. excessive shrugging of the shoulders
7. lifting beyond the target zone (shoulder height) – side raise
8. plates too big for the participant to control
9. rounded shoulders
10. elbows above hands at the end of the lift – front raise
11. lack of elbow flexion
12. excessive twisiting of the hips and body during lift of mac raise
13. lack of control – too much swinging and use of back

Abdominals – Crunches, Hover and Rotator Planks

Preparation phase – Crunch

1. lie on back and engage the core – maintain floor contact through the lumbar spine
2. option to support the head in neutral position

Execution phase

1. exhale breath during the lift and inhale when going down to floor
2. keep chin away from chest and focus eyes on the ceiling or look above the knees

Preparation phase – Hover

1. Assume prone position (lie facing down) and lift knees off floor
2. place elbows directly under shoulders
3. maintain flat back from knees to shoulders
4. transverse abdominus will automatically contract to maintain position
5. maintain regular breathing
6. no movement at all

Execution phase

1. as above. This exercise is all about loading the SET position with gravity and body weight

Preparation and execution phase – Rotator Plank

1. assume prone position
2. elbows on floor under shoulders, forearms parallel
3. feet wider than hips
4. rotate body as one unit until shoulders, hips and belly all face the front
5. move from your toes to the sides of your feet
6. option to drop to knees if you feel it in the shoulders or touch the forearm down between each one

Cooldowns/Stretches

To complete the workout and to avoid muscle soreness and injury, stretches of 5-10 minutes are a minimum to seal the body and shut it down after a strenuous strength training programme.
Unfortunately this is when a lot of participants choose to put weights away or leave the class early and miss the most importance part of the class.  Even 5 mins in the shower at home is better than nothing!

Conclusion

In the 6 weeks that we focused on BodyPump Technique and had an Instructor “man” ing the floor , a lot of tweaking and adjusting, was carried out during the class. We tried to offer suggestions to members for individual better results and to improve their postures, for great strength. We feel this was a success and would like to see it happen on a regular basis for all BodyPump classes at Peak Fitness and Health.