This manual describes proper technique for 54 free weight and 16 machine exercises that are categorized into the following groups:
Power and explosive (total body)
Hip and thigh (multijoint and single joint)
Calf (single joint)
Chest (multijoint and single joint)
Back (multijoint)
Shoulder (multijoint and single joint)
Biceps (single joint)
Triceps (single joint)
Forearm (single joint)
Core
Alternative modes and nontraditional implements
All exercises are illustrated in the online video, which can be accessed at www.HumanKinetics.com/ExerciseTechniqueManualForResist anceTraining.
Multijoint exercises involve two or more joints that change angles during the execution of a repetition (e.g., for the lower body during the power clean, this includes the hip, knee, and ankle joints). Single-joint exercises allow movement in only one joint during a repetition (e.g., the elbow joint during the biceps curl exercise). For the purposes of this manual, the joints of the shoulder girdle are combined with the true (glenohumeral) shoulder joint and, therefore, treated as one joint.
For example, the lateral shoulder raise exercise is classified as a single-joint movement, despite the obvious involvement of several shoulder girdle joints in addition to the glenohumeral joint. Additionally, only the predominant muscles are included.
Although many other muscles may assist during the exercise or may function as stabilizers, they are not included in the muscular involvement charts.
Each exercise description in this manual includes details about the following:
Type of exercise
Description of the action of movement
Muscle group or body area trained
Predominant muscle groups and muscles involved
Guidelines for proper exercise technique listed in the order that they are performed
Whether the exercise requires a spotter, as designated by the symbol shown here
Spotting Guidelines
There are certain situations that warrant a spotter being present as an exercise is performed. The exercises that meet this requirement are categorized based on the location of the bar or dumbbells in relation to the lifter’s body. Exercises that involve movement over the head or over the face need to be spotted to protect the lifter in case the bar or dumbbell falls on the lifter’s head, neck, face, or torso and to help unrack and rack the bar in its supports, when needed. A spotter is also needed when a bar is placed on the back of a lifter’s neck, across the shoulders, or on top of the anterior deltoids or clavicles.
Spotting Overhead Exercises and Those With the Bar on the Back or Front of the Shoulders
To promote safety, overhead exercises and those with the bar on the back or front of the shoulders should be performed inside a power rack with the crossbars set at an appropriate height based on the type of exercise and height of the lifter. The spotter
(or spotters) needs to be as tall as the lifter and strong enough to be able to support the load, if necessary. Out-ofthe-rack exercises (e.g., forward step lunge or step-up) with heavy weights can result in serious injury and should be spotted. Exercises in these situations include the following:
Any variation of the shoulder press
Any variation of the barbell squat
Any variation of the barbell lunge
Spotting Over-the-Face Exercises
The spotter should grasp the bar with an alternated grip, usually narrower than the lifter’s grip, when preparing for over-the-face exercises. The curved trajectory of the bar in some exercises (e.g., lying triceps extension) causes the spotter to have to use an alternated grip to pick up the bar and return it to the floor; however, a supinated grip should be used to spot the bar during execution of the exercise. Doing so helps ensure that the bar does not roll out of the spotter’s hands and onto the lifter’s face or neck. The spotter needs to establish a solid, wide base of support with the feet and maintain a neutral spine position to support the load that may have to be lifted in assistance of the lifter. Exercises in these situations include the following:
Any variation of the bench press
Lying barbell triceps extension
Any variation of the dumbbell fly
General Safety Suggestions
Follow these guidelines to ensure safe exercise technique:
Perform power and explosive exercises in a clean, dry, flat, well-marked area (e.g., on a lifting platform) free of obstacles and people. This guideline can also apply to other complex nonpower exercises such as the lunge, deadlift, and step-up.
If a repetition in a power or explosive exercise cannot be completed, push forward on the bar to move the body backward and let the bar fall to the floor. Do not attempt to save a missed or failed repetition of this type of exercise.
Before performing exercises that finish with the bar overhead, check to see if there is sufficient floor-toceiling space.
Use a bar with revolving sleeves, especially for the power and explosive exercises.
Use a squat or power rack with the supporting pins or hooks set to position the bar at armpit height for the front squat and
back squat; using that setting when beginning or ending an exercise with the bar at shoulder height is preferred to beginning or ending with the bar on the floor.
When lifting the bar up and out of the supporting pins or hooks of a squat or power rack in preparation for an exercise, always step backwardat the beginningof the set and step forwardat the endof the set. Do not walk backward to return the bar to the rack.
Always use collars and locks to secure free weight plates on the bar.
Fully insert the selectorized pin or key (usually L or T shaped) into the weight stack for machine exercises.
Preparatory Body Position and Lifting Guidelines
A lifter often needs to lift a bar or dumbbells off the floor before getting into the starting position of an exercise (e.g., bent-over row, biceps curl, flat or incline dumbbell bench press or fly, upright row, lying barbell triceps extension, stiff-leg deadlift). To avoid excessive strain on the low back, place the body in the correct position to lift the weight safely and effectively.
First, use the correct stance in relation to the bar or dumbbells andproperly grasp the bar or dumbbell handles:
Squat down behind the bar or between the dumbbells.
Place the feet between hip- and shoulder-width apart.
If lifting a bar, position the bar close to the shins and over the balls of the feet and grasp the bar with a closed grip that is shoulder-width (or slightly wider) apart.
If lifting dumbbells, stand directly between them and grasp the handles with a closed grip and a neutral arm or hand position.
Position the arms outside the knees with the elbows extended.
Follow these six guidelines to place the body in the correct preparatory position beforelifting a weight off the floor. These guidelines also describe how the body should be positioned immediately before the first repetition of a power exercise (e.g., power snatch, power clean):
1. The back is neutral or slightly arched.
2. The trapezius is relaxed and slightly stretched, the chest is held up and out, and the shoulder blades are held together.
3. The head is in line with the spine or slightly hyperextended.
4. The body’s weight is balanced between the middle and balls of the feet, but the heels are in contact with the floor.
5. The shoulders are over or slightly in front of the bar.
6. The eyes are focused straight ahead or slightly upward. To avoid frequent repetition, the checklists for many of the exercises in this manual refer to this six-item list of instructions as “preparatory body position and lifting guidelines.” The full list is not provided for each exercise.
Weight Belt Recommendations
The use of a weight belt may help maintain intra-abdominal pressure while lifting. The appropriateness of a weight belt depends on the type of exercise performed and the relative load lifted. It is recommended that a weight belt be worn for exercises that place stress on the low back and during sets that use near-maximal or maximal loads. This strategy may help reduce the risk of injury to the low back when combined with proper lifting and spotting techniques. A shortcoming to weight belt use is that wearing a belt too often may reduce opportunities for the abdominal muscles to be trained. Furthermore, no weight belt is needed for exercises that do not stress the low back (e.g., biceps curl, lat pulldown) or for exercises that do stress the low back but involve the use of light loads (e.g., back squat, deadlift).
Breathing Guidelines
The best general guideline about proper breathing during a resistance training exercise is to exhale through the sticking point (the most difficult part of the exercise) of the concentric (exertion) phase and inhale during the easier
part of the exercise (eccentric phase). Typically, the sticking point occurs soon after the transition from the eccentric phase to the concentric phase. For example, the sticking point of the free weight bench press exercise occurs about halfway through the upward movement phase. At that point, the lifter should exhale through this portion of the movement. As the bar is lowered back down to the chest, the lifter should inhale. This breathing strategy applies to nearly all resistance training exercises. However, there are some situations in which breath holding may be suggested. For experienced and well-trained lifters performing structural exercises (those that load the vertebral column and therefore place stress on it) with high loads, the Valsalva maneuver can be helpful for maintaining proper vertebral alignment and support by increasing intraabdominal pressure. The Valsalva maneuver involves expiring against a closed glottis, which, when combined with contracting the abdomen and rib cage muscles, creates rigid compartments of fluid in the lower torso and air in the upper torso (i.e., the fluid ball) and increases pressure within the abdomen. The advantage of the Valsalva maneuver is that it increases the rigidity of the entire torso to aid in supporting the vertebral column, which in turn reduces the associated compressive forces on the disks during lifting. It also helps to establish and maintain a normal lordotic lumbar spine position (also called a neutralspine) and erect upper
torso position described in the technique checklists for certain exercises. Be aware, however, that the resulting increase in intra-abdominal pressure has potentially detrimental side effects, such as dizziness, disorientation, excessively high blood pressure, and blackouts. This is why the breath-holding phase is—and should be—transient, only about 1 to 2 seconds (at most). Even a well-trained lifter should not extend the length of the breath-holding phase, because blood pressure can quickly rise to triple resting levels. Strength and conditioning professionals involved in conducting 1-repetition maximum (1RM) tests in, for example, the power clean, power snatch, squat, deadlift, or bench press, need to be aware of the advantages and disadvantages of coaching lifters in the Valsalva maneuver. Although it is obviously important that the vertebral column be internally supported during these movements for safety and technique reasons, it is recommended that a lifter not extend the breath-holding period.
Exercises Using Alternative Modes and Nontraditional
Implements
Exercises that involve alternative modes and nontraditional implements have become more common. The general guidelines employed in these types of exercises are similar to those used with traditional resistance training methods. Several guidelines should
be followed when performing alternative or nontraditional implement exercises, including maintaining a stable body position, utilizing an appropriate grip, and following proper breathing patterns. The following are types of exercises that are not traditional to most training environments:
Bodyweight exercises—Involve the use of the body’s own weight as a form of external resistance through various movements
Core stability and balance training methods—Include isolation exercises, the intentional use of machines or free weights, and instability devices to activate the core and improve balance
Variable resistance—Allows the applied resistance to be varied in conjunction with changes in joint angle to maximize muscular force application throughout the full range of motion
Nontraditional implements—Incorporates strongman exercises and kettlebell training to add greater variation to lifters’ overall training
Unilateral training—Integrated into a training program to reduce bilateral asymmetries or as a rehabilitation tool
Part I Total Body
Power and Explosive Exercises
Power Snatch
From the starting position, this exercise involves lifting the bar overhead with the arms fully extended—all in one movement. Although the upward movement consists of four distinct phases, the upward movement of the bar occurs in one continuous motion.
Starting Position
Stand with the feet placed between hip- and shoulder-width apart with the toes pointed slightly outward so the knees track directly over the feet. Squat down with the hips lower than the shoulders and grasp the bar evenly with a pronated grip.
Video 1.1
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