KHP 350 Practical/Exam 1 (Resistance
Training) well answered to pass
Back squat - correct answer ✔✔single or multi joint: multi
primary muscle(s): quads, glutes, hamstrings, core
breathing pattern: breathe down, exhale up
spotter required: yes
cues for proper technique: spotter stands behind w/hands under armpits, feet shoulder width apart,
position in middle of bar, hips back, toes angled out, hold the chest up and out and tilt the head back
slightly, knees aligned over the feet, closed pronated grip, extend the knees and hips to lift the bar,
maintain neutral spine keeping the heels on the floor and knees aligned with the feet
common errors: leaning forward, letting the knees turn inward, looking down, not having a spotter,
leaning forward/rounding the back
Front squat - correct answer ✔✔single or multi joint: multi
primary muscle(s): quads, glutes, hamstrings
breathing pattern: breathe down, exhale up
spotter required: yes
cues for proper technique: feet shoulder width apart, toes angled out, elbows up, back in neutral
position, bar on clavicle/anterior deltoids, hold the chest up and head slightly back, closed pronated grip
that is slightly wider than shoulder width, fully flex the elbows, arms parallel to the floor, neutral back,
heels on the floor
common errors: letting elbows drop, leaning forward/rounding the back, no spotter
Deadlift - correct answer ✔✔single or multi joint: multi
primary muscle(s): hamstring, quad, glutes, back, (full body)
breathing pattern: inhale going up, exhale at the top
spotter required: no
cues for proper technique: supinated & closed, pronated grip, straight back, chest up, slightly bent
knees, shoulders back, butt back then pull it in, flat feet shoulder width apart slightly outward, squat
down with the hips lower than the shoulders, position the bar in front of the shins and over the balls of
, the feet, lift the bar off the floor by extending the hips and knees, don't let the hips rise before the
shoulders, keep the bar as close to the shins as possible as it's being raised
common errors: leaning forward, hunching the back, bar too far from shins, picking the bar up with your
upper body instead of lower body
Romanian deadlift - correct answer ✔✔single or multi joint: single, auxillary lift
primary muscle(s): back (erector spinae), hips, glutes
breathing pattern: inhale going down, exhale up
spotter required: no
cues for proper technique: hands shoulder width apart, knees slightly flexed, bend at the hips, neutral
spine, closed pronated position using either a clean or a snatch grip, keep the bar in contact with the
thighs, rigid torso, shoulders retracted
common errors: leaning too far forward, hunchbacking, not keeping the bar in contact w/the thighs,
hyperextending the elbows or locking out the knees
Forward step lunge - correct answer ✔✔single or multi joint: multi
primary muscle(s): glute, quad, hamstring
breathing pattern: inhale down, exhale up
spotter required: only when using a bar on the back, not for dumbbells
cues for proper technique: exaggerated step forward, maintain neutral spine, explode off front foot,
bring the lead foot back to the position next to the standing foot
common errors: jerk the body back instead of maintaining an erect torso, taking too small or too large of
a step
Step-up - correct answer ✔✔single or multi joint: multi
primary muscle(s): quads, glutes, hamstring
breathing pattern: exhale on the way up
spotter required: yes when using a bar on back, not w/dumbbells
cues for proper technique: neutral spine, feet shoulder width apart, (when using a bar: bar on upper
back and shoulders above the posterior deltoids, hand grip slightly wider than shoulders), step up should
be 12-18 inches (90 degrees), keep the torso erect, forcefully extend the knee and hip to move the body
to a standing position on top of the step, step off the same trailing leg
Training) well answered to pass
Back squat - correct answer ✔✔single or multi joint: multi
primary muscle(s): quads, glutes, hamstrings, core
breathing pattern: breathe down, exhale up
spotter required: yes
cues for proper technique: spotter stands behind w/hands under armpits, feet shoulder width apart,
position in middle of bar, hips back, toes angled out, hold the chest up and out and tilt the head back
slightly, knees aligned over the feet, closed pronated grip, extend the knees and hips to lift the bar,
maintain neutral spine keeping the heels on the floor and knees aligned with the feet
common errors: leaning forward, letting the knees turn inward, looking down, not having a spotter,
leaning forward/rounding the back
Front squat - correct answer ✔✔single or multi joint: multi
primary muscle(s): quads, glutes, hamstrings
breathing pattern: breathe down, exhale up
spotter required: yes
cues for proper technique: feet shoulder width apart, toes angled out, elbows up, back in neutral
position, bar on clavicle/anterior deltoids, hold the chest up and head slightly back, closed pronated grip
that is slightly wider than shoulder width, fully flex the elbows, arms parallel to the floor, neutral back,
heels on the floor
common errors: letting elbows drop, leaning forward/rounding the back, no spotter
Deadlift - correct answer ✔✔single or multi joint: multi
primary muscle(s): hamstring, quad, glutes, back, (full body)
breathing pattern: inhale going up, exhale at the top
spotter required: no
cues for proper technique: supinated & closed, pronated grip, straight back, chest up, slightly bent
knees, shoulders back, butt back then pull it in, flat feet shoulder width apart slightly outward, squat
down with the hips lower than the shoulders, position the bar in front of the shins and over the balls of
, the feet, lift the bar off the floor by extending the hips and knees, don't let the hips rise before the
shoulders, keep the bar as close to the shins as possible as it's being raised
common errors: leaning forward, hunching the back, bar too far from shins, picking the bar up with your
upper body instead of lower body
Romanian deadlift - correct answer ✔✔single or multi joint: single, auxillary lift
primary muscle(s): back (erector spinae), hips, glutes
breathing pattern: inhale going down, exhale up
spotter required: no
cues for proper technique: hands shoulder width apart, knees slightly flexed, bend at the hips, neutral
spine, closed pronated position using either a clean or a snatch grip, keep the bar in contact with the
thighs, rigid torso, shoulders retracted
common errors: leaning too far forward, hunchbacking, not keeping the bar in contact w/the thighs,
hyperextending the elbows or locking out the knees
Forward step lunge - correct answer ✔✔single or multi joint: multi
primary muscle(s): glute, quad, hamstring
breathing pattern: inhale down, exhale up
spotter required: only when using a bar on the back, not for dumbbells
cues for proper technique: exaggerated step forward, maintain neutral spine, explode off front foot,
bring the lead foot back to the position next to the standing foot
common errors: jerk the body back instead of maintaining an erect torso, taking too small or too large of
a step
Step-up - correct answer ✔✔single or multi joint: multi
primary muscle(s): quads, glutes, hamstring
breathing pattern: exhale on the way up
spotter required: yes when using a bar on back, not w/dumbbells
cues for proper technique: neutral spine, feet shoulder width apart, (when using a bar: bar on upper
back and shoulders above the posterior deltoids, hand grip slightly wider than shoulders), step up should
be 12-18 inches (90 degrees), keep the torso erect, forcefully extend the knee and hip to move the body
to a standing position on top of the step, step off the same trailing leg
