Chapter 15 - Exercise Technique for Free Weight and Machine Training

Question 1

Alternated grip

Answer 1

A grip with one hand in a pronated grip and one hand in a supinated grip

Question 2

Clean grip

Answer 2

A hook grip with the hands slightly wider than shoulder-width apart used in the clean and jerk movements

Question 3

Closed grip

Answer 3

Any grip variation where the thumb is wrapped around the bar

Question 4

False grip

Answer 4

Any grip variation where the thumb is not wrapped around the bar

Question 5

Five-point body contact position

Answer 5

Position used during supine exercises for maximum stability and spinal support

Question 6

Forced repetitions

Answer 6

Repetitions that involve assistance from a spotter

Question 7

Free weight exercises

Answer 7

Barbell, dumbbell, or other non-machine implement exercises

Question 8

Grip width

Answer 8

The distance between the athlete’s hands when performing barbell exercises

Question 9

Hook grip

Answer 9

A pronated grip with the thumb positioned under the index and middle fingers, typically used for exercises that require a stronger grip such as power exercises

Question 10

Liftoff

Answer 10

The first phase of a set where the athlete removes the weight from the rack and enters the start position of a movement, possibly with the assistance of a spotter

Question 11

Neutral grip

Answer 11

A grip with knuckles pointed laterally and palms facing one another

Question 12

Neutral spine

Answer 12

A spinal position preferred for all structural exercises involving a natural lordotic curve in the lower back

Question 13

Out-of-the-rack exercises

Answer 13

Exercises performed outside of a power rack with a barbell - i.e. walking lunges, step-ups

Question 14

Overhand grip

Answer 14

A grip with palms down and knuckles up (pronated grip)

Question 15

Over-the-face barbell exercises

Answer 15

Barbell exercises such as the tricep skull crusher that involve moving the bar over the face while in a prone position

Question 16

Partner assisted reps

Answer 16

Repetitions completed with the assistance of a spotter - aka forced reps

Question 17

Power exercises

Answer 17

Exercises such as the power clean and power snatch that involve rapid contraction to accelerate the barbell upwards to be caught in the catch phase of the movement

Question 18

Pronated grip

Answer 18

A grip with palms down and knuckles up

Question 19

Range of motion (ROM)

Answer 19

The available range of a given joint about which motion occurs

Question 20

Snatch grip

Answer 20

A hook grip with a wide grip determined via fist-to-opposite shoulder method or the elbow-to-elbow method, used in the snatch and snatch variations

Question 21

Spotter

Answer 21

One or more partners who assist the athlete in lifting the weight off the rack to assume a starting position, as well as assisting with forced repetitions and keeping the athlete safe in the event of partial or full failure during a repetition

Question 22

Sticking point

Answer 22

The most strenuous phase of any movement, typically soon after the transition from eccentric to concentric

Question 23

Structural exercises

Answer 23

Exercises such as the back squat that involve vertical loading of the spinal column

Question 24

Supinated grip

Answer 24

A grip with palms up and knuckles down (underhand grip)

Question 25

Supine

Answer 25

Body position with athlete lying on their back face-up (i.e. during the flat bench press)

Question 26

Underhand grip

Answer 26

A grip with palms up and knuckles down (supinated grip)

Question 27

Valsalva maneuver

Answer 27

Expiring air against a closed glottis during structural exercise to increase torso stiffness and spinal stability