Technical Lifting

with the science of strength

The ACE Technical Lifting course was developed to address a gap in the provision of fitness and strength and conditioning courses. It focuses purely on the technical aspects of the squat, bench press, lat pulldown and deadlift. Technical lifting takes an approach of preferring to work through a series of exercise progressions that build the clients up to the point that they can safely maintain stability under load. Using the technical lifting approach means each lift is performed with perfect execution, which leads to better joint alignment, reduced risk of injury and optimal lifting performance.
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Course curriculum

  • 1

    Introduction

    • A new approach - Why Technical Lifting - By Dr Luke Del Vecchio

    • The course creators

    • Shannon Green: Co-Creator

    • How Technical Lifting helped presenter & coach - Lauren Green
  • 2

    Technical Lifting Science

    • Introduction

    • The science of strength

    • The Squat

    • Deadlift & Bench Press
  • 3

    Hip Assessment (Hip Scour Test)

    • Hip Scour Test
  • 4

    The Squat

    • Squat Lecture - Shannon Green

    • Setting up the feet for a squat

    • Resistance Bands for Squats

    • Wall squat with bands

    • Off the wall squats with band

    • Body Weight Squat

    • Goblet Squat with band

    • Barbell Squat - Mid Bar

    • Squat Bar Positions
  • 5

    The Upperback

    • 1. Chest Supported Dumbbell Retractions

    • 2. Chest Supported Dumbbell Rows

    • 3.Seated Row

    • 3. Bent over Dumbbell Row

    • Single Arm Row & Other Hand Variations
  • 6

    Lat Pulldown

    • Lat Pulldown

    • Variations of the Lat Pulldown

    • Pull up & Chin Up
  • 7

    Bench Press Progressions

    • Incline Dumbbell Press

    • Flat Dumbbell Press
  • 8

    Bench Press

    • Intro & Setup overview

    • Foot Positioning

    • The Upper Back

    • Gripping the bar & hand position

    • Setup & Execution
  • 9

    Deadlift

    • Dumbbell Romanian Deadlift (RDL)

    • Sumo Kettlebell - Deadlift

    • Sumo Block Pull

    • Sumo Deadlift

    • Conventional Block Pull

    • Conventional Deadlift
  • 10

    Workout Example

    • Workout Example - Introduction

    • Breathing & Pelvis Mobility

    • Core Work

    • Balance & Activation

    • Loaded Movement

    • Pump work or Conditioning - Wrap up
  • 11

    Interviews

    • Interview: Programming with Dr Luke & Shannon Green
  • 12

    Technical Lifting - Course Manual

    • The science of the Squat

    • The science of the Bench Press

    • The science of the Deadlift

    • Sherrington's Law of Irradiation

    • Safety Guidelines for Strength Training

    • The Squat

    • Foot Position - The Squat

    • Bar Positions - The Squat

    • Common Errors with the Squat

    • Variations with the Squat

    • The Bench Press - Introduction

    • Bench Press - Hands & Shoulders

    • Leg Drive with the Bench Press

    • Body position with the Bench Press

    • Variations with the Bench Press

    • Push ups

    • Common Errors with the Bench Press

    • The Deadlift - Introduction

    • Hands & Feet with the Deadlift

    • Variations with the Deadlift

    • Common errors with the Deadlift

    • Rows - Progression Chart

    • Lat Pulldown - Progression Chart

    • Bench Press - Progression Chart

    • Deadlift - Progression Chart

    • Squat - Progression Chart

    • Squat - Cheat Sheet

    • Bench Press - Cheat Sheet

    • Deadlift - Cheat Sheet

    • Coaching Cues: Squat - Bench - Deadlift

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