Saturday Lifting tin

The back squat is where you have the barbell positioned on your back or on your traps to be accurate. You then proceed to squat down to below paralell (hip crease below knee) and stand back up.

Pick the barbell up. Slide the bat down your thighs keeping it close clean the weight up and catch the bar above parallel squat. Then stand up and finish the lift.

Is performed in an handstand position against the wall, go down to the floor or pad where your head touches and push back up using only your arms.

chest to bar pull ups -the standard is that the chest must come into contact with the bar at the top of the rep.

Laying down flat on a bench take two dumbbells one in each hand and press them both out in front of you to full lockout and lower them back down to the chest for 1 rep completed.

Laying on your back push your lower back into the ground and try and create a bowl with your back and bum breathing your belly button inside you will rock into the top of your back and back onto your bum keeping the hollow position throughout the movement.

Handstand press ups - is a type of push-up exercise where the body is positioned in a handstand.

Hanging on the rig (bar) directly under the bar in a straight line. Drop your full body with no tension in your upper body and just hanging there. Then tense from your lats and upper back keeping your arms fully in the locked out position the release the tension for 1 rep completed.

Starting in the deadlift position with the tension in your lats and a tight lower back. You will push through the floor with your legs and then pull the bar up to your shoulder without moving your feet or dipping in the catch for 1 rep completed.

A ring muscle-up is an advanced bodyweight exercise performed on gymnastic rings. The exercise consists of three parts: a ring pull-up, a muscle-up transition, and a ring dip.

The muscle-up is a movement that begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended.