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

2. 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

3. 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)

4. 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.

5. 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.

6. Figure 15.1

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

8. Figure 15.2

9. 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)

10. 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

11. 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.

12. 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)

13. 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
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14. 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

15. 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.

16. 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

17. 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)

18. 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)

19. 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)

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

21. Figure 15.3

22. 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