Powerlifting Coaching Guide - Special Olympics

Section C
Teaching the Skills of the Sport
Figure 5
S u p p l e m e n t a ry Exerc i s e s — c o n t i n u e d
26
Leg Pre s s
In a seated position with feet on
p ress plat e / s , s l ow ly press to full
extension of the legs. Slow ly re t u rn
the weight to starting position and,
without bouncing, s t a rt aga i n .
S t i ff Leg Deadlift
Stand in an erect position, w i t h
b a ck fl at , feet shoulder width, a n d
knees slightly bent. Holding the
barbell with an altern ating shoulder
width gri p , s l ow ly lower the bar to
just ab ove the floor while ke ep i n g
the back fl at and knees only slightly
bent. Without bouncing at the lowest
point of the lift, and ke eping t h e
b a ck fl at and knees only slightly
b e n t , re t u rn to the starting position
and start aga i n .
Leg Extensions
In a seated position, slowly extend
legs to a straight position. Slowly
return to the starting position and,
without bouncing, start again.
Triceps Extension
Lying on a fl at bench , with fe e t
fl at on the fl o o r, a rms ex t e n d e d
ab ove the fa c e, and hands on the
barbell at closer than shoulder
w i d t h , b egin the lift with a spotter
cl o s e ly fo l l owing the bar. Slow ly
t a ke the bar from the ra ck or spotter
and, ke eping the elbows high,
l ower the bar to a position cl o s e
to the chin. Push the bar to a fully
extended position and start aga i n .
Leg Curls
In a lying position with the back
of the ankle pressing against the
padded roller, slowly curl the legs
to a contracted position. Lower
slowly to start position and, without
bouncing, start again.