#020 Glossary of Terms for Strength Training: Back Squat, Overhead Press and Deadlift
This glossary is designed to help beginners understand the key terms and concepts involved in strength training, specifically for the back squat, overhead press, and deadlift.
General Terms
Barbell: A long metal bar used for weightlifting, typically loaded with weight plates.
Weight Plates: Circular weights added to a barbell to increase resistance.
Repetition (Rep): One complete movement of an exercise (e.g., one squat, one press, or one deadlift).
Set: A group of consecutive repetitions performed without rest.
1RM (One-Rep Max): The maximum amount of weight you can lift for one repetition of an exercise.
Form: The technique and posture used during an exercise to ensure safety and effectiveness.
Progressive Overload: Gradually increasing the weight, reps, or sets over time to build strength.
Warm-Up: Light exercises or movements performed before a workout to prepare the body.
Cool-Down: Gentle exercises or stretching performed after a workout to aid recovery.
Spotter: A person who assists you during heavy lifts to ensure safety.
Back Squat Terms
Bar Position: The placement of the barbell on your back, either high-bar (on the traps) or low-bar (on the rear deltoids).
Depth: How low you descend during a squat, typically measured by hip crease going below the knee.
Knee Valgus: Inward collapsing of the knees during a squat, which can lead to injury.
Hip Hinge: Bending at the hips while maintaining a neutral spine during the descent of a squat.
Foot Placement: The positioning of your feet, typically shoulder-width apart or slightly wider, with toes pointed slightly outward.
Overhead Press Terms
Strict Press: Pressing the barbell overhead without using leg drive or momentum.
Push Press: Using leg drive to help propel the barbell overhead.
Lockout: Fully extending the arms at the top of the press, with the barbell directly overhead.
Rack Position: The starting position of the barbell, resting on the front shoulders with elbows slightly in front of the bar.
Core Engagement: Activating the abdominal and lower back muscles to stabilize the body during the press.
Deadlift Terms
Conventional Deadlift: A deadlift stance with feet hip-width apart and hands outside the knees.
Sumo Deadlift: A deadlift stance with a wide foot placement and hands inside the knees.
Hook Grip: A grip technique where the thumb is wrapped around the bar and secured by the fingers, commonly used in deadlifts.
Mixed Grip: One hand in an overhand grip and the other in an underhand grip to prevent the bar from rolling.
Neutral Spine: Maintaining a natural, straight back position during the lift to avoid injury.
Hip Drive: Using the glutes and hamstrings to power the bar upward during the deadlift.
Break the Floor: The initial phase of the deadlift where the bar leaves the ground.
Anatomical Terms
Glutes: The muscles of the buttocks, heavily involved in squats and deadlifts.
Quadriceps (Quads): The front thigh muscles, primary movers in squats.
Hamstrings: The back thigh muscles, important for hip extension in deadlifts.
Deltoids (Delts): Shoulder muscles, heavily engaged in overhead presses.
Trapezius (Traps): Upper back muscles that support the barbell during squats and presses.
Erector Spinae: Lower back muscles that help maintain spinal stability during lifts.
Equipment Terms
Weightlifting Belt: A belt worn around the waist to support the lower back during heavy lifts.
Lifting Straps: Straps wrapped around the barbell to improve grip during deadlifts.
Chalk: A drying agent applied to the hands to improve grip on the barbell.
Knee Sleeves: Supportive sleeves worn around the knees to provide warmth and stability during squats.
Lifting Shoes: Specialized shoes with a raised heel and firm sole to improve stability during lifts.
Training Terms
Volume: The total amount of work performed, calculated as sets × reps × weight.
Intensity: The percentage of your 1RM used in a lift.
Tempo: The speed at which you perform each phase of a lift (e.g., slow descent, explosive ascent).
Deload: A period of reduced training intensity to allow for recovery and prevent overtraining.
DOMS (Delayed Onset Muscle Soreness): Muscle soreness that occurs 24–72 hours after intense exercise.
This glossary provides a foundation for understanding the terminology associated with strength training. As you progress, you’ll become more familiar with these terms and how they apply to your workouts. Always prioritize proper form and safety!