BODYPUMP TECHNIQUE COACHING CUES GLOSSARY WIDE GRIP CHEST PRESS DEADLIFT

Chest SET Position

Position Setup Position Setup
SET POSITION • Hands wider than shoulders • SET Position
WIDE STANCE SQUAT • Bar in the heel of the hands • Slight bend in the knees (20 degrees)
Position Setup Position Setup • Shoulders away from ears • Chest up, abs braced
• Heels under hips • Heel–toe wider than Mid Stance • Abs in and braced – lower back towards bench • Elbows to rear – light pinch between the
• Toes turned out slightly • Chin tucked in shoulder blades
• Knees soft Layer 2 • Chin tucked in
• Hands thumb-distance from thighs • Sit the hips back
• Gently draw the belly in and brace the abs • Push through your heels as you Execution Setup
• Lift the chest rise to activate the glutes • Bar down to the center of the chest Execution Setup
• Lift the shoulders up, roll them back and • Push floor apart with your feet WIDE Stance • Elbows no lower than the top of the bench • Tip from the hips, keeping the chest lifted
draw the blades down towards the spine • Squeeze butt on the way up • Elbows slightly bent at the top • Bar to knees
• Chin tucked in • Elbows stay directly under the bar throughout • Chin tucked in – eyes forward, 6 feet
the movement (2 meters) in front
WIDER STANCE SQUATT Layer 2 Layer 2
Position Setup • Open your chest on the way down and squeeze • Tension between shoulder blades all the way
• Heel–toe wider than Wide Squat between your shoulder blades through
• On the way down, take the elbows wide • Squeeze your hamstrings and glutes on the
Layer 2 • On the way up, squeeze your elbows in way up
Overhand Grip
• Drive your feet apart WIDER Stance • Try to bend the bar by squeezing your hands • Heels grounded into the floor
• Knees out together

SPLIT STANCE Stopping the bar at the level of the bench

Same as SET Position
• Feet hip-width apart and parallel
• Back heel lifted
• Knees slightly bent
• Body weight even in both legs
MID STANCE SQUAT
Position Setup
• Bar on meaty part of upper back
• Feet slightly wider than hips with toes
turned out
• Chest up, light pinch between the
shoulder blades
• Belly in and abs braced
Execution Setup
• Sit the butt back and down
• Knees track forward, in line with toes
• Butt stops just above knee level – knees
at 90 degrees
Layer 2
• Finish with hips under shoulders
• Feel the pressure in your quads
• Brace the abs tighter in the Bottom Halves
MID GRIP CHEST PRESS protects the rotator cuffs from excessive strain
that could cause injury. Opening the chest and
Position Setup
• Hands one hand-width in on the bar squeezing the shoulder blades together on the
• Bar in the heel of the hands way down recruits the scapula stabilizers and
• Shoulders away from ears also helps to protect the rotator cuff. Aiming
• Abs in and braced – lower back towards bench the bar towards the mid chest reduces the
• Chin tucked in ntial for shoulder impingement.
potential impingemen
POWER PRESS
Execution Setup Position Setup
• SET Position
• Bar down to the center of the chest • Knees bent in Half Squat
• Elbows no lower than the top of the bench
• Chest up – abs braced
• Elbows slightly bent at the top
• Elbows directly under the wrist • Bar in front of chin
Execution Setup
Layer 2 BENCH PUSHUP • Use your legs to drive the bar upward
• Open your chest on the way down and squeeze Position Setup
between your shoulder blades • Drive bar up in Overhead Press
• Hands just outside shoulder-width on bench • Elbows slightly forward at the top of the Press
• On the way up, squeeze your elbows in • Back straight – abs braced to support the
• Squeeze your chest as you press is the focus • Abs braced as the bar moves over head
mid-section • Return bar to chin
• We change the hand position to change the • Chin tucked in
activation • Power the bar up two more times
Stopping the bar at the level of the bench
Execution Setup Layer 2
• Drop down to bring shoulders and chest to • Bend the legs to catch the bar
protects the rotator cuffs from excessive strain
that could cause injury. Opening the chest and elbow level • Hips down and back
squeezing the shoulder blades together on the • Keep the heels down during the Power Presses
way down recruits the scapula stabilizers and Layer 2 • Drive out of your legs
also helps to protect the rotator cuff. Aiming • Push the bench away • Power the bar up
the bar towards the mid chest reduces the
potential for shoulder impingement.

Power Press Return to

Clean & Catch up & down SET Position
MID Stance Bottom Range

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 DEADROW WIDE DEADLIFT
Chest SET Position
WIDE DEADROW CLEAN & PRESS Bottom Range
Position Setup Position Setup Position Setup Position Setup
• SET Position • SET Position • SET Position • SET Position
• Slight bend in the knees (20 degrees) • Hands wide • Hands wide • Chest up – abs braced
• Chest up, abs braced • Same range – bar to knees • Abs braced, chest up • Knees bent
• Elbows to rear – light pinch between the • Slight bend in the knees (20 degrees) • Light pinch between the shoulder blades
shoulder blades • Chest up, abs braced • Elbows wide and high Execution Setup
• Chin tucked in • Elbows to rear to engage back muscles • Chin tucked in • Start with more knee bend and use the legs to
• Chin tucked in • Shoulders away from ears drive the bar up
Execution Setup • Keep elbows above the bar during Upright
• Bar to the knees Execution Setup Execution Setup Row phase
• Bar into the belly button • Tip from the hips, keeping the chest lifted • From knees to lower ribs • Bar close to the body, lift to lower chest
• Squeeze between the shoulder blades • Bar to knees • Squeeze between the shoulder blades • Drop under the bar, bending the knees
• Chin tucked in – eyes forward, 6 feet • Clean the bar and hold in front of the collar-
Layer 2 (2 meters) in front Layer 2 bones
• Slide the bar up your thighs • Slide the bar up your thighs • Press to the top
• Squeeze the shoulder blades together Layer 2 • Squeeze the shoulder blades together • Use the legs to drive the bar up
• Bend the legs for more stability and sit into • Tension between shoulder blades all the way • Bend the legs for more stability and sit into • Abs braced as you Press above the head
the butt through the butt • Elbows slightly forward
• Keep the shoulders away from the ears • Squeeze your hamstrings and glutes on the • Keep the shoulders away from the ears • Bend the legs again, return to SET Position
way up • Bring the elbows up and over to lower the bar
Emphasizing a squeeze between the shoulder • Heels grounded into the
t e floor Emphasizing a squeeze between the shoulder
blades will ensure that we engage the scapula blades will ensure that we engage the scapula Layer 2
retractors and reduces the tendency for retractors and reduces the tendency for • Sit hips back and drive through the legs
participants to merely hinge backward from the participants to merely hinge backward from the • Lift your heels to initiate the move
shoulder joint during the Row. These muscles are shoulder joint during the Row. These muscles are • Get under the bar as quickly as possible – be
key stabilizers of the shoulder and help prevent key stabilizers of the shoulder and help prevent
injuries. injuries. explosive!

Using the legs to get under the bar is the key

to minimizing the load on the shoulder muscles
and generating the most power in the Clean &
Press. Focusing on jumping under the bar and
explosively driving the bar over head will increase
metabolism and spike the heart rate.

PLATE SQUAT PRESS

Position Setup
• Feet slightly wider than hips with toes turned
out 1 2 3 4 5 6 7
• Plate parallel in front of collar bones
• Elbows under plate
• Chest up, abs braced

Execution Setup
• Sit the butt down and back
• Knees track forward in line with toes
• Half Squat
• Brace the abs as the plate moves over head
• Elbows slightly forward

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 TRICEP EXTENSION BENCH TRICEP PUSHUP PLATE CURL LUNGE
Position Setup Position Setup Position Setup Position Setup
• Hands shoulder-width apart • Hands shoulder-width apart • Start with Hammer Grip • Feet hip-width and step back to 90/90
• Elbows pointing down the bench and • Back straight – abs braced • Knees soft – Split Stance or SET Position stride length
directly above the shoulders to support the mid-section • Chest up • Hips and shoulders even and square to the front
• Shoulders away from the ears • Chin tucked in • Abs in and braced • Knees in line with toes
• Belly in and brace the abs • Belly in, abs braced and chest up
• Head supported on the bench Execution Setup Execution Setup
• Feet flat on the floor • Elbows stay close to the body • Curl upward, rotating plates for bottom half Execution Setup
• Elbows to ribs and full range • Bend knees – back knee moves towards the floor
Execution Setup • Plates in front of shoulders in full-range Curl • Front thigh parallel to the floor
• Lower bar to forehead • Extend down next to thighs
Layer 2
Layer 2 • Go low to work the butt
• Keep the elbows squeezing in together Layer 2 • Body weight even on both legs
• Keep the wrists strong • Brace abs to stop trunk sway • Push through the front heel to activate the glutes
11. On toes
• Keep the elbows directly above the shoulders

Keeping the upper arm vertical with the elbows

pointing down the bench during extensions helps
to isolate the load to the triceps. 2. On knees

STANDING OVERHEAD
TRICEP EXTENSION 90/90 SETUP FOR STRIDE PLATE LUNGE
Position Setup Position Setup
• Split Stance – knees soft, weight even in front LENGTH • Feet hip-width and step back to 90/90
and back foot • Kneeling
• Hips square with 90-degree angles at both stride length
• Shoulders down • Hips and shoulders even and square to the front
TRICEP PRESS PULLOVER • Belly in, abs braced knees
• Tuck toes of back foot under and rise; this sets • Knees in line with toes
Position Setup • Chest up • Belly in, abs braced and chest up
the stride length
• Press the bar down towards the body
• Aim for just below the ribcage (lower ribs) Execution Setup Execution Setup
• Elbows fix and then push the bar over head • Plate extends over head and returns to the base
of the neck • Bend knees – back knee moves towards the floor
towards the forehead – stop just above the head • Front thigh parallel to the floor
• Elbows forward
• Keep the abs braced so that the lower back
does not lift off the bench Layer 2 Layer 2
• Sink into the legs and keep a strong core • Go low to work the butt
Layer 2 • Keep the shoulders back and down to keep the • Body weight even on both legs
• You can go further than the forehead so long as work in the triceps • Push through the front heel to activate the glutes
you do not arch or lift your back off the bench
• Keep it smooth and even to keep the muscles
under tension

BODYPUMP 100 © Les Mills International Ltd 2016

STANDING UPRIGHT ROW STANDING PUSH PRESS STANDING SLOW CLEAN PUSHUPS
Position Setup Position Setup Position Setup Position Setup
• SET Position • Split Stance • SET Position • Hands just outside shoulder-width
• Chest up – abs braced • Weight even in front and back foot, knees soft • Chest up and brace abs • Back straight – abs braced to support the
• Slight pinch between the shoulder blades • Chest up – abs braced mid-section
• Bar in line with chin, elbows under wrists Execution Setup • Chin tucked in
Execution Setup • Start with more knee bend and use the legs to
• Lift bar up to lower chest Execution Setup move the bar
• Press the bar upward Execution Setup
• Elbows above the bar • Bar close to the body, lift to lower chest • Drop down to bring shoulders and chest to
• Keep bar close to body • Keep the elbows soft at the top and elbows • Drop under the bar, bending the knees
slightly forward elbow level
• Clean the bar and hold in front of the collar-
Layer 2 • Brace the abs as the bar moves above your bones
• Lead with the elbows head • Use the legs to move the bar Layer 2
• Squeeze between the shoulder blades • Abs braced • Push the floor away
Layer 2 • Bring the elbows up and over to lower the bar
• Keep your body upright and don’t lean back – Dropping the chest no lower than elbow height
Keeping the chest lifted and shoulder blades keep the work in the shoulders minimizes rotator cuff stress.
retracted places the shoulder blades in the Layer 2
optimal position to receive load. Lifting the bar no • Use the legs to move the bar
higher than the lower chest reduces the potential • Lift your heels to initiate the move
for shoulder impingement (compression of the • As you drop sit your hips back
shoulder tissues). • Get under the bar as quickly as possible – be
explosive!

Using the legs to get under the bar is the key 1. On toes 2. On knees 3. Kneeling
to minimizing the load on the shoulder muscles
and generating the most power in the Clean &
Press. Focusing on jumping under the bar and
explosively driving the bar over head will increase KNEELING REAR DELTOID
metabolism and spike the heart rate. RAISE
Position Setup
STANDING OVERHEAD PRESS • Kneeling, one leg forward
Position Setup • Body leans on a 45-degree angle
• Split Stance • Chest lifted
• Weight even in front and back foot, knees soft • Keep the chin tucked in and the back of the
• Chest up – abs braced neck long, eyes look about 3 feet (1 meter)
• Bar in line with chin, elbows under wrists in front

Execution Setup Execution Setup

• Press the bar upward • Lift the elbows to shoulder level
• Keep the elbows soft at the top and elbows • Squeeze between the shoulder blades
slightly forward • Elbows slightly bent
• Brace the abs as the bar moves above your
head Layer 2
• Lead the movement with the elbows
Layer 2 • Keep the chest lifted, try not to drop the
• Keep your body upright and don’t lean back – shoulders forward
keep the work in the shoulders • Shoulders away from ears

BODYPUMP 100 © Les Mills International Ltd 2016

 STANDING SIDE RAISE STANDING MAC RAISE BENCH REVERSE CRUNCH
Position Setup Position Setup Position setup
• SET Position standing • SET Position • Knees over hips
• Elbows at 90 degrees • Chest up, abs braced • Fingers hold under top of bench
• Chest up – abs braced • Chin tucked in • Elbows in tightly
• Brace abs tightly
Execution Setup Execution Setup
• Lift the elbows to just below shoulder level • Left arm reaches forward (Front Raise), elbow Execution Setup
• Elbows slightly forward slightly bent; at the same time, right arm lifts to • Reverse Crunch
• Lead the movement with the elbows side (Side Raise)
• Chin tucked in • Plates no higher than shoulders Layer 2
• Hips and pelvis square to the front, small • Use your bench and push your upper back into
Layer 2 twist through the upper body the bench to
t lift you straight
t i ht up
• Keep the body still to isolate your shoulders • Keep the shoulders away from your ears
• Shoulders away from the ears
Option: To increase intensity, widen the angle at Layer 2
the elbow • Bend the knees to stay grounded
• Reach long with the front arm
Keeping the elbows slightly forward ensures we • Brace the abs to avoid swinging
lift the arms in the same plane as the scapula,
helping us to engage the rotator cuff muscles
evenly to protect the shoulders. Stopping the ALTERN
ALTERNATING
NATING SINGLE LLEG
movement just below shoulder level reduces the
potential for shoulder impingement (compression EXTENSION
SION WITH PLATE
of the shoulder tissues). EXTENSION
Position Setup
• Lying with knees at 90 degrees – directly
above hips
• Belly in, abs braced
• Lower back towards the floor
STANDING SIDE ROTATOR • Hands reaching behind head, fingers on floor
RAISE
Position Setup Execution Setup
• SET Position • Straighten knee – lowering each leg toward
KNEELING SIDE RAISE • Chest up, abs braced the floor
Position Setup • Elbows bent at 90 degrees – plates facing inward • Brace
ace abs too keep
kee
eeep lowe
lower
o e bac
back toward
o ad
• Kneeling position the
th
he floor
• Elbows at 90 degrees Execution Setup
• Chest up – abs braced • Elbows lift to the side, stopping just under
shoulder height
Execution Setup • Lower forearms back to shoulder level
• Lift the elbows to just below shoulder level • Rotate shoulders to open the arms
• Elbows slightly forward • Return to start position
• Lead the movement with the elbows
• Chin in Layer 2
• Squeeze between the shoulder blades as you
Layer 2 pull back
• Keep the body still to isolate your shoulders • Complete all phases of work
• Shoulders away from the ear
Option: To increase intensity, widen the angle at
the elbow

BODYPUMP 100 © Les Mills International Ltd 2016