CSOR Physical Exercises

PHYSICAL EXERCISES
OVERHEAD SQUAT
o Standing with feet shoulder with apart, grasp the bar with an overhand grip slightly wider
than shoulder width apart, with arms fully extended holding the bar slightly behind the
head, head slightly up, with chest up and out
o Keeping knees aligned over the feet and heels on the floor and chest up and out, lower your
body by flexing the knees and hips until your thighs are parallel to the floor, engaging the
abdominals to maintain the integrity of the upper body (chest up and out, head slightly up)
o Return to the starting position by pushing your heels into the floor, extending the hips and knees while maintaining the integrity of the
upper body
DROP SQUAT
o Stand erect with feet shoulder width apart hands grasping the bar with an overhand grip,
shoulder width apart
o Push the hips forwards while slightly hyperextending the back to create some distance
between the thighs and the bar
o Dynamically drop underneath the bar in a low squat position with hips lower than 90°, head
slightly up, chest up and out, bar resting on shoulders and upper arms parallel to the ground
HIGH PULL
o Stand erect with feet flat on the floor placed between hip – shoulder width apart, toes
pointed slightly outwards
o Squat down with the hips, lower the shoulders and grasp the bar with an over hand grip
with hands slightly wider than shoulder width and outside the knees, back flat, chest up and
out, shoulders slightly in front of the bar and eyes focused straight ahead
o Contract the abdominals, holding the back in place and not allowing it to round, forcefully
lift the bar off the floor by extending knees, hips and ankles, and lifting chest upwards until standing fully erect
o The lift needs to be force full enough so that the bar continues upwards with the elbows pointing out towards the sides, until just under
the chin
o Lower the bar in a controlled manner and repeat
CSOR INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 28