Chapter 15: Exercise Technique for Free Weight and Machine Training Flashcards
Alternated Grip
One pronated and one supinated grip.
Clean Grip
Pronated closed grip positions with grip width slightly wider than shoulder-width apart, outside of the knees.
Closed Grip
Where the thumb wraps around the bar.
False Grip
Suicide grip, where the thumb does not wrap around the bar at all.
Five-Point body contact position
Head, Shoulders & Upper back, Buttocks evenly, right and left foot flat. Supine position.
Forced Repetitions
Final reps with the aid of spotter when attempting the rep alone is not advisable or possible due to fatigue.
Free Weight Exercises
When performed:
Over the head, bar on back, front squat, over the face (bench) are more challenging for the athlete to correctly execute so use of a spotter is advised.
Held or raised at the sides or front do not need involve spotters.
Power Exercises should not be spotted!
Grip Width
Where hands should be placed from one another in a lift.
Hook Grip
Where thumbs is positioned under index and middle finger, often used in heavy lifts.
Liftoff
Moving the bar from the upright supports to a position in which the athlete can begin the exercise. Spotters will often aid in this step.
Neutral Grip
Palms are facing one another, similar to a handshake in front of the body. Think of push ups on your knuckles.
Neutral Spine
Normal Lordotic lumbar spine position.
Out-of-the-rack exercises
Exercises like forward step lunge or step-ups with heavy weights can results in serious injury due to the lack of “catch” devices. These should only be executed by well-trained and skilled athletes and spotted by experienced professionals.
Overhand Grip
Pronated Grip
Over-the-face barbell exercises
Spotter should grasp the bar with an alternated grip, usually narrower than the athlete’s grip. Because of the bar’s curved trajectory in some exercises (lying tri extensions, barbell pullover)
This helps ensure the bar does not roll out of the spotter’s hands.
Partner-assisted reps
Forced repetitions.
Power Exercises
Power Cleans, very Heavy squats, or weights that are not safe for the spotter to attempt to aid in handling.
Pronated Grip
Overhand grip, palms open to the back of the body wrapped around the bar over the top with thumbs over fingers.
Range of Motion (ROM)
Extent or limit to which a part of the body can be moved around a joint or fixed point.
Snatch Grip
Wide Grip, firt-to-opposite-shoulder method, or elbow-to-elbow method to find grip width.
This is often used with hook grip.
Spotter
Someone who assists in the execution of an exercise to help protect the athlete from injury.
Also may serve to motivate the athlete and help in the completion of forced repetitions (partner-assisted reps.) but primary responsibility is the safety of the athlete.
Sticking point
From the Eccentric phase to Concentric phase is called the sticking point.
Typically an athlete should exhale through the sticking point and inhale during the less stressful phase of the repetition.
Structural Exercises
Loading the vertebral column putting stress upon it. Squats are an example of this.
Supinated Grip
Underhand grip, palms open to the front of the body wrapped around the bar with thumbs over fingers.
Supine
Lying face up, think of bench press this is a supine position.
Using Five-point body contact position is adviced.
Underhand Grip
Supinated Grip
Valsalva Maneuver
Helpful for maintain proper vertebral alignment and support during structural exercises.
Expiring against a closed glottis combined with contracting the abdomen and rib cage muscles, this creates a rigid compartments of fluid in the lower torso and air in the upper torso.
This increases the rigidity of the entire torso to aid in supporting the vertebral column which reduces compressive forces on the disks.
BE WARY: this has many side effects. Disorientation, dizziness, excessively high blood pressure, and blackouts.
blood pressure can triple it’s resting rate if breathing phase is extended during valsalva maneuver.
