Resistance Training Exercise Technique

Front 1

Pronated Grip

Back 1

palms down, knuckles up, aka overhand

Front 2

Supinated Grip

Back 2

palms up, knuckles down, aka underhand

Front 3

Alternated Grip

Back 3

one pronated, one supinated

Front 4

Neutral Grip

Back 4

knuckles point straight ahead, like a handshake

Front 5

Hook Grip

Back 5

pronated grip with thumb tucked underneath pointer and middle fingers, most commonly used in Olympic/power lifts and require stronger grasp of bar

Front 6

Closed Grip

Back 6

thumb is wrapped all the way around the bar, most common

Front 7

Grip Width

Back 7

common, wide, narrow; effect how muscles are recruited

for most exercises, hands should be shoulder width apart, should result in even, balanced bar

Front 8

Stable Body and Limb Positioning

Back 8

stable body position ensures that an athlete is able to maintain proper body alignment during an exercise to place appropriate stress on a muscle

Front 9

Standing Exercises

Back 9

feet should be positioned slightly wider than hip width with the heels and balls of feet on the floor

Front 10

Seated/Supine Exercises Performed on a Bench (5 points of contact)

Back 10

-head firmly on bench/pad

-shoulders and upper back firmly and evenly on bench

-buttocks evenly on bench/seat

-right and left feet placed flat on the floor

Front 11

Machine Exercises

Back 11

-align the center of the joint with the axis of rotation on the machine

-adjust the seat, pads, backrest to appropriate height to meet specifications of the exercise

Front 12

Range of Motion

Back 12

-nearly all exercises use full ROM of a jt. or a machine, when entire ROM is covered value is maximized and flexibility is maintained or improved

-exercise's full ROM should mimic full ROM of involved joint(s) for greatest improvements

Front 13

Speed of Movement

Back 13

-reps should be performed in a slow, controlled manner to increase likelihood of full ROM being achieved

-if goal is power/explosiveness effort should be made to accelerate bar at maximal velocity while maintaining control

Front 14

Breathing Considerations

Back 14

-most strenuous portion of lift is transition from eccentric to concentric

-inhale during eccentric portion of lift and exhale through sticking point during concentric portion

Front 15

Valsalva Maneuver

Back 15

-breath holding during structural exercises increases rigidity of the torso and decreases compressive forces to support spine/establish neutral spine

-only use weight belts when lifting near-max or max loads to properly strengthen core/abdominal muscles

Front 16

Lifting a Bar from the Floor

Back 16

-feet shoulder width apart and flat on the floor (weight on heels) so legs contribute significantly

-bar tight to body and back flat during first pull to prevent strain on lower back

Front 17

Spotter

Back 17

someone who assists execution of exercise to protect an athlete

Front 18

Exercises Requiring a Spotter

Back 18

free weight exercises, with the exception of power exercises, with weight moving over the face and head, supported on the back, or racked anteriorly

Front 19

Spotting Barbell Exercises Over the Head/Face

Back 19

-spotter should always grasp bar with alternated grip, narrower than lifter's

Front 20

Spotting Dumbbell Exercises

Back 20

-spot as close to the weight as possible to prevent the weight from collapsing onto the athlete

-preferably at forearms/wrist

Front 21

Other Spotting Considerations

Back 21

-teach athletes to "miss" power" exercises

-# of spotters determined by exercise, load, experience of spotters

-communication, lift offs, "take it"