Chapter 15: Exercise Technique for Free Weight and Machine Training Flashcards
Types of handgrips
- Pronated (overhand)
- Supinated (underhand)
- Neutral
- Alternated
- Hook
- Closed
- False
Pronated (overhand) Grip
Palms down and knuckles up
Supinated (underhand) Grip
Palms up and knuckles down
Neutral Grip
Knuckles point laterally
Alternated Grip
One is pronated, the other is supinated
Hook Grip
Similar to the pronated grip except the thumb is positioned under the index and middle fingers
Closed Grip
The thumb is wrapped around the bar
False Grip
The thumb is not wrapped around the bar
Grip Widths
- Common
- Wide
- Narrow
Olympic Weightlifting Grips
- Clean (just outside the knees)
- Snatch (wide)
- Both are pronated closed grips
Supine
Lying face up
Prone
Lying face down
Five-Point Body Contact Position (for seated or supine exercises)
- Head is placed firmly on the bench/back pad
- Shoulders and upper back are placed firmly and evenly on the bench/back pad
- Butt is placed evenly on the bench or seat
- Right foot is flat on the floor
- Left foot is flat on the floor
Sticking Point
- Most strenuous movement of a repetition
- Typically soon after the transition from the eccentric to the concentric phase
Breathing pattern for non-structural exercises
Exhale through the sticking point (concentric), inhale during the eccentric
When to perform the Valsalva maneuver
For experienced athletes performing structural exercises (ones that load the vertebral column)
Neutral Spine
Normal lordotic spine position
Spotter
- Someone who assists in the execution of an exercise to help protect the athlete from injury
- May serve to motivate the athlete
- May help with forced reps (partner-assisted reps)
Situations in which a spotter may be needed
- Overhead exercises
- The bar on the back or shoulders
- Over the face
Where should overhead exercises or on the back/on the shoulders be performed?
In a power rack
Grip for spotting over-the-face exercises
- Alternating grip to pick up the bar
- Supinated grip to spot the bar
How to spot dumbbell exercises
Spot as close to the dumbbells as possible or (if possible) the dumbbell itself
Should power exercises be spotted?
NO
How many spotters should be used?
- One, as long as it can be managed
- If two are being used, they need to coordinate their efforts, which is more complicated
Liftoff
Moving the bar from the upright supports to a position in which the athlete can begin the exercise
