Resistance Training and Spotting Techniques Scott Caulfield, BS, and Douglas Berninger, MEd chapter 15 Exercise Technique for Free Weight and Machine Training

Chapter Objectives Understand the general techniques involved in properly performing resistance training exercises Provide breathing guidelines Determine the appropriateness of wearing a weight belt Provide recommendations for spotting free weight exercises Teach proper resistance training exercise and spotting techniques

Fundamentals of Exercise Technique Handgrips –In the pronated grip, the palms are down and the knuckles are up; also called the overhand grip. –In the supinated grip, the palms are up and the knuckles are down; also known as the underhand grip. –In the neutral grip, the knuckles point laterally—as in a handshake. (continued)

Fundamentals of Exercise Technique (continued) Handgrips –The alternated grip uses one hand in a pronated grip and the other in a supinated grip. –The hook grip is similar to the pronated grip except that the thumb is positioned under the index and middle fingers.

Bar Grips Figure 15.1 (next slide) –(a) Pronated grip –(b) Supinated grip –(c) Alternated grip –(d) Hook grip (posterior view) The thumb is wrapped around the bar in all of the grips shown; this positioning is called a closed grip. When the thumb does not wrap around the bar, the grip is called an open or false grip.

Figure 15.1

Grip Widths Figure 15.2 (next slide) –The three grip widths Common Wide Narrow

Figure 15.2

Fundamentals of Exercise Technique Stable body and limb positioning –A stable position enables the athlete to maintain proper body alignment during an exercise, which in turn places an appropriate stress on muscles and joints. –Both free weight and machine exercises require a stable position. (continued)

Fundamentals of Exercise Technique (continued) Stable body and limb positioning –The five-point body contact position provides stability for seated or supine exercises. Head is placed firmly on the bench or back pad Shoulders and upper back are placed firmly and evenly on the bench or back pad Buttocks are placed evenly on the bench or seat Right foot is flat on the floor Left foot is flat on the floor

Key Point Exercises performed while standing typically require that the feet be positioned slightly wider than hip-width, with the heels and balls of the feet in contact with the floor. Seated or supine exercises performed on a bench usually require a five-point body contact position.

Fundamentals of Exercise Technique Range of motion and speed –A full range of motion maximizes the value of an exercise and improves or maintains flexibility. –Slow, controlled movements increase the likelihood that full ROM can be reached, though quick movements are appropriate for power exercises. (continued)

Fundamentals of Exercise Technique (continued) Breathing considerations –The sticking point is the most strenuous movement of a repetition, and it typically occurs soon after the transition from the eccentric phase to the concentric phase. –Instruct athletes to Exhale through the sticking point Inhale during the less stressful phase of the repetition (continued)

Fundamentals of Exercise Technique (continued) Breathing considerations –Valsalva maneuver For experienced and well-resistance-trained athletes performing structural exercises Assists in maintaining proper vertebral alignment and support 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 Helps to establish the neutral spine and erect upper torso position in many exercises

Key Point For most exercises, exhale through the sticking point of the concentric phase and inhale during the eccentric phase. Experienced and well-trained athletes may want to use the Valsalva maneuver when performing structural exercises to assist in maintaining proper vertebral alignment and support.

Fundamentals of Exercise Technique Weight belts –Should be worn When performing exercises that place stress on the lower back During sets that involve near-maximal or maximal loads –Not needed for Exercises that do not stress the lower back Exercises that do stress the lower back but involve light loads

Spotting Free Weight Exercises Types of exercises performed and equipment involved –Spotters are typically required for free weight exercises performed with A bar moving over the head A bar positioned on the back A bar racked on the front of the shoulders A bar passing over the face –Do not spot power exercises. (continued)

Spotting Free Weight Exercises (continued) Types of exercises performed and equipment involved –Overhead exercises and those with the bar on the back or front shoulders Should be performed inside a power rack with the crossbars in place at an appropriate height Out-of-the-rack exercises (e.g., forward step lunge or step-up) with heavy weights can result in serious injury. These exercises should be executed only by well-trained and skilled athletes and spotted by experienced professionals. (continued)

Spotting Free Weight Exercises (continued) Types of exercises performed and equipment involved –Over-the-face exercises The spotter must grasp the bar with an alternated grip, usually narrower than the athlete’s grip. Because of the bar’s curved trajectory in some exercises (e.g., lying triceps extension, barbell pullover), the spotter will use an alternated grip to pick up the bar and return it to the floor but a supinated grip to spot the bar. (continued)

Spotting Free Weight Exercises (continued) Figure 15.3 (next slide) –(a) Incorrect dumbbell spotting location –(b) Correct spotting location

Figure 15.3

Spotting Free Weight Exercises Number of spotters –Determined by load, experience and ability of athlete and spotters, and physical strength of spotters Communication between athlete and spotter –Use of a liftoff –How many repetitions –Timing of spotting assistance