Resistance Training and Spotting Techniques

Exercise Technique Fundamentals

Most free weight and machine exercises involve some sort of handgrip on a bar, dumbbell, or handle.

all will require optimal body or limb position, movement range and speed and method of breathing

Handgrips

Two common grips:

pronated (overhand grip) – palms down

supinated (underhand grip) – palms up

neutral – knuckles point laterally

Two less common grips are:

alternated grip – one hand pronated and one hand supinated

hook grip – same as pronated but thumb positioned under the index and middle fingers

Closed grip – thumb is wrapped around the bar

Open grip (false grip) – thumb does not wrap around the bar

Grip width – distance between the two hands on the bar – needs to be balanced

common – most exercises – shoulder width apart

narrow

wide

Stable Body and Limb Positioning

A stable position enables the athlete to maintain proper body alignment during an exercise

places appropriate stress on muscles and joints

Standing:

typically require feet slightly wider than hip-width

heels and balls in contact with the floor

Machines:

sometimes requires adjusting the seat or resistance arm and fastening belts snugly

Supine:

5 point body contact position:

  1. Head is placed firmly on the bench or pad
  2. Shoulders and upper back are placed firmly and evenly on the bench or seat
  3. Buttocks are placed evenly on the bench
  4. Right foot is flat on floor
  5. Left foot is flat on floor

Cam-, pulley- or lever-based exercise machines have an axis of rotation.

-align primary joint of body with axis of machine

  • may be necessary to move seat, ankle, or roller pad

Range of Motion and Speed

When the entire range of motion is covered during an exercise, the value of the exercise is maximized and flexibility is maintained or improved.

Repetitions performed in a slow, controlled manner will increase the likelihood that full ROM can be reached.

When power or quick-lift exercises are performed, an effort should be made to accelerate the bar to a maximal speed.

Breathing Considerations

The most strenuous movement of a repetition is referred to as the sticking point.

typically soon after the transition from the eccentric to the concentric phase

Should exhale through the sticking point and inhale during the less stressful phase of the repetition.

There are some situations in which breath holding may be suggested.

structural exercises – with high loads may benefit from the Valsalva maneuver

helpful for maintaining proper vertical alignment and support.

expiring against a closed glottis

increases rigidity of the entire torso to aid in supporting the vertebral column

Power Snatch

Wider grip – measure opposite shoulder to outstretched arm with a clenched fist.

Use a pronated closed grip or a hook grip.

Squat behind bar

-hip-width stance

-feet flat

-toes pointed slightly out

-elbows fully extended and pointed out

-position bar close to shins and over balls of feet

Seven Preparatory Check Points as they relate to power exercises:

  1. back flat
  2. trapezius relaxed and chest up and out
  3. neck slightly hyperextended
  4. balanced between middle and balls of feet with heels on the floor
  5. shoulders over or slightly in front of bar
  6. eyes focused ahead or slightly upward
  7. inhale and hold
  1. First Pull
  2. hip and knee extension
  3. lift bar off floor close to shin
  4. Transition – knees and thighs move under the bar
  5. thrust hips forward – flex knees
  6. shift balance forward

III.Second Pull

  1. jump upward – using hip, knees, ankles
  2. keep bar close to torso
  3. shrug shoulders
  4. flex elbows to pull body under bar

IV.Catch – receiving bar in overhead position

  1. rotate arms around bar
  2. flex hips and knees to a quarter squat
  3. land with wider stance and feet pointed out further
  4. get under bar and extend elbows to extend bar upward and body downward
  5. stand to erect position after gaining balance

V.Downward movement – controlled dropping with bumper plates

  1. alternative is from overhead to thighs then to floor

Power Clean

Two differences between power clean and power snatch

1.Grip shoulder width

2.Final bar position at shoulders not overhead

Same technique for I through III above.

IV.Catch

  1. bar rests on anterior deltoid and clavicle
  2. rotate arms around so they are fully under the bar

V.Downward movement

  1. lower bar in 2 separate movements
  2. first to thighs then to floor

Hang Clean

Same as power clean but starting bar position on thigh not on floor

I.Lift bar then stand erect.

II. – V. same as power clean

Push-Jerk

Perform power clean to put on shoulder or remove bar from squat rack

Move bar from shoulders to overhead by means of a jumping movement.

  1. Stand erect – feet shoulder width apart
  2. shoulder- width grip
  3. rest bar on anterior deltoid and clavicle
  4. Downward movement (dip)
  5. flex knees and hips
  6. move bar downward (hold breath)
  7. move to depth of quarter squat
  8. Upward movement
  9. rapidly extend hip, knees and ankles (plantar flex) – feet may come off floor
  10. shrug shoulders
  11. push bar upward with arms
  12. body moves under bar
  13. flex hips and knees
  14. Catch
  15. when bar is directly overhead catch with elbows fully extended
  16. knees and hips in a quarter squat position
  17. eyes focused forward
  18. stand up to a fully erect position

Deadlift

Stance same as power clean – except grip

-alternated grip

Same 7 preparatory points

Do not let hips rise faster than shoulders

Lunge

Exaggerated step

-plant lead foot with toes pointing ahead

-balance trailing foot and trailing knee flexes slightly

-flex lead knee to lower trailing knee towards floor

-keep torso erect

-don’t lean forward or look down

-keep lead foot planted

Upward

-push off floor by pushing on lead foot

-extend knee and hip

Front Squat

Parallel arm grip or crossed grip

-upper arm should be parallel to floor

Feel hip width apart – toes slightly outward

Erect torso

-shoulders back

-head up

-chest up and out

  1. Downward movement
  2. hips and knees flex – under control
  3. maintain erect torso
  4. do not round back or lean forward
  5. focus eyes ahead
  6. hold breath
  7. heels stay on floor
  8. go until thighs are parallel to floor
  9. Upward movement
  10. push up through heels
  11. hold breath through sticking point

Back Squat

Pronated grip –

high bar - rest on posterior deltoid and top of trapezius

low bar – wider grip and rest in middle of trapezius

Stiff Leg Deadlift

Exercises trunk extensors

Do first phase of deadlift to get bar to thighs

-slight knee bend

-back flat

-lower bar to floor

  • keep back flat

Flat Bench Press

Use 5 contact position as mentioned above

Do not move from position during lift

-eyes below bar

Closed pronated grip – slightly wider than shoulder width

Bar over chest – breath in and hold

-lower to lightly touch chest at about nipple level

  • do not bounce

-press bar up and slightly backwards

  • do not arch back

Incline Bench

Use 5 contact position

Lower bar to between clavicle and nipples

-don’t bounce

Press bar upward and backward

Flat and Incline Bench – Dumbbell

Use closed grip

Make sure dumbbells are not touching

Press dumbbells over chest for flat

-over neck/face – incline

Keep dumbbells aligned throughout

Dumbbell Fly

Make wide arc

Elbows mover from pointing outward to pointing toward floor

Hands stay in same plane

LatPulldown

Wide pronated grip at bend in bar

Erect torso

Slightly lean torso back and extend neck

clears a pathway for bar

Move elbows down

chest up and out

Bent Over Row

Feet shoulder width apart

Knees slightly flexed

Torso slightly above parallel to floor

Closed pronated grip – wider than shoulder width

Full elbow extension with bar not touching the floor

Eyes focused forward on floor

Lift with elbows out

Touch bar to sternum

One Arm Dumbbell Row

One knee on bench

Opposite leg is slightly bent

Flat back – torso nearly parallel to floor

Neck is slightly extended

Bring weight up to touch side.