Glossary
- #
- Pounds, lbs
- The amount of weight lifted.
- 1RM
- One-Repetition Maximum
- This is the most weight I can lift for a particular exercise, one time.
- I use this measurement as one of several measures of growth and success.
- Bench Press
- This is probably one that doesn’t need to be in here. Everyone knows what the bench press is.
- Unless stated otherwise, I do my bench presses powerlifting style - wider grip, retracted scapula, chest out, driving legs, butt down.
- Bent-Over Barbell Row
- Bend knees slightly and bend over loaded barbell with your back straight. Grasp bar with a wide overhand grip.
- Pull bar to your abdomen. Return until arms are extended and shoulders are stretched forward.
- Chin up
- Just like a pull up, but with a supinated grip.
- If you’re doing chin ups, don’t stop with your chin above the bar - touch your sternum to the bar. ROM counts.
- Clean
- The first part of the Olympic Weightlifting lift known as the Clean & Jerk.
- The loaded barbell is pulled violently from the ground. When the bar is at the apex, you pull your body aggressively under the bar, catching it in a squatted front rack position.
- From there, you simply stand up straight.
- Deadlift
- A very simple barbell exercise in which the loaded barbell is placed on the floor and, quite simply, lifted off the ground.
- The athlete should end the lift standing up straight, with the barbell in front of the body.
- DB
- Dumbbell
- Erging
- A fancy name for using the rowing machine. Unless otherwise stated, work is expressed in “meters rowed”.
- KB
- Kettlebell
- An old Russian muscular endurance and strength tool.
- Overhead Squat
- Hold the barbell overhead with a wide grip, arms locked.
- Squat deep (thighs parallel or lower) and then stand back up.
- PR
- Personal Record
- Pull Up
-
- Get a pronated grip on a bar overhead, arms at a dead hang. Pull your body up until your head is above the bar. Return to a dead hang.
- Only count reps where the elbows pass behind the centerline of the body and the entire head is clearly above the bar.
- ROM
- Range of Motion
- TGU
- Turkish Get Up or, more simply, Get Up
- Lay down on the ground. Hold a weight in one arm, extended over your head (kinda like a one-arm bench press). Stand up. Lay back down.
- Be sure to keep that arm extended over your head the entire time.
- Work both sides equally.
- Zercher Squat
- A squat where the bar is lifted from the ground and balanced on bent (squatted) legs. Then, you hook the bar with your arms, letting it settle into the crooks of your elbows, against your chest. Stand up straight, as in a normal squat.
- Here’s a fantastic description with picture.