15: Exercise Technique for Free Weight and Machine Training

Question 1

What is the difference between hook grip and supinated grip?

Answer 1

hook grip: thumbs are tucked under

Question 2

What are the five points for body contact positioning?

Answer 2

head
shoulders/upper back
butt
right foot
left foot

Question 3

What is the sticking point?

Answer 3

transition between concentric and eccentric portions

Question 4

What is the recommended breathing pattern during movement?

Answer 4

exhale during easy part (concentric) through sticking point, and inhale after

Question 5

what type of grip should a spotter use for over-the-face barbell exercises?

Answer 5

alternated grip to pick up the bar, narrower than the athlete’s grip, then a supinate grip during the exercise

Question 6

Where should you spot for dumbbell exercises?

Answer 6

as close to the dumbbell as possible (forearms near wrists), or even on the dumbbells

Question 7

Should you spot power exercises?

Answer 7

not advised; need to teach athlete to get away from the bar that is unmanageable

Question 8

How should athletes clear the bar if it becomes unmanageable?

Answer 8

in front: push the bar away or drop it
behind: release the bar and jump forward