Exercise Technique for Free Weight and Machines

Question 1

Type of Grip: palms facing down and knuckles up

Answer 1

pronated grip or overhand grip

Question 2

Type of Grip: palms facing up and knuckles down

Answer 2

supinated grip or underhand grip

Question 3

Closed grip in which the thumb is positioned under the index and middle fingers; typically used in power exercises

Answer 3

Hook Grip

Question 4

Grip when thumb is wrapped around the bar

Answer 4

Closed grip

Question 5

Grip when thumb is not wrapped around the bar

Answer 5

Open grip or false grip

Question 6

Where are the hands located in a clean grip?

Answer 6

Slightly wider than shoulder-width apart, outside of the knees

Question 7

Where are the hands located in a snatch grip?

Answer 7

VERY wide grip, hands located near the end of the barbell by the plates

Question 8

What are the 5 points of the 5-point body contact position?

Answer 8

1. Head on bench
2. Shoulders and upper back on bench
3. Buttocks on bench
4. Right foot on floor
5. Left foot on floor

Question 9

When is it appropriate to wear a weight lifting belt?

Answer 9

When performing exercises that load/stress the low back AND when lifting maximal or near maximal weight

Question 10

When is it appropriate to use the Valsalva maneuver?

Answer 10

By experienced athletes only; when performing structural exercises that load the vertebral column with a heavy weight; should only be held for 1-2 seconds

Question 11

What types of exercises require a spotter?

Answer 11

Exercises performed over the head, with the bar racked on the back or front shoulders, or over the face

Question 12

True or False: Power exercises require a spotter

Answer 12

False

Question 13

Where should a spotter spot an athlete performing over the face exercises with dumbbells (such as DB Chest Press or tricep extension)

Answer 13

At the wrists

Question 14

How should a spotter spot an athlete performing the barbell chest press?

Answer 14

Spotter should use an alternated grip and place hands inside of the athlete’s hands on the bar (during liftoff)

Question 15

What type of grip should an athlete use when performing the barbell chest press?

Answer 15

Closed pronated grip with hands slightly wider than shoulder-width apart

Question 16

What point on the body should the athlete lower the barbell to when performing the barbell chest press?

Answer 16

Nipple level

Question 17

How will the spotter’s body be positioned when spotting a flat DB chest fly?

Answer 17

Spotter will be kneeling on one or both knees

Question 18

When spotting an athlete at the wrists should the spotter’s hands be touching the athlete’s forearms?

Answer 18

No; near but not touching (unless assistance is needed)

Question 19

How should the feet be placed on the Hip sled?

Answer 19

Hip width apart with toes slightly pointed out

Question 20

What position should the thighs be in after the eccentric movement of the Hip sled (right before the push phase)?

Answer 20

Thighs should be parallel with the foot platform

Question 21

Where is the bar located in the “low bar position” for a back squat?

Answer 21

Across the posterior deltoids and middle trapezius

Question 22

Where is the bar located in the “high bar position” for a back squat?

Answer 22

Above the posterior deltoids at the base of the neck

Question 23

What is the foot position for back/front barbell squat?

Answer 23

Shoulder-width apart (or wider) with toes pointed slightly out

Question 24

How many spotters should be used for the barbell back/front squat?

Answer 24

2

Question 25

Where should the spotter's hands be when spotting the barbell back/front squat?

Answer 25

2-3 inches below the end of the barbell with thumbs crossed and palms facing the barbell

Question 26

True or False: The barbell forward step lunge is typically performed in the rack

Answer 26

False

Question 27

Where does the spotter spot the athlete during the barbell forward step Lunge?

Answer 27

With hands near the athlete's hips/waist/torso

Question 28

How many spotters are used in the barbell forward step Lunge and step up?

Answer 28

One

Question 29

Where is the spotter positioned during the barbell forward step Lunge?

Answer 29

Behind the athlete with their lead foot about 12-18 inches behind the athlete's lead foot; spotter "lunges" forward with the athlete

Question 30

What is the correct foot movement pattern for the barbell step up?

Answer 30

Step up right foot, step up left foot, step down left foot, step down right foot

Question 31

How should the feet be positioned during the barbell deadlift?

Answer 31

Between Hip and shoulder-width apart with toes pointed slightly outward

Question 32

How far away should the barbell be from the shins in the Deadlift?

Answer 32

1 inch, barbell should be over the balls of the feet

Question 33

What are the key differences in positioning between the Deadlift, stiff leg DL, and RDL

Answer 33

Deadlift: Knees have the greatest degree of flexion; greatest quad involvement (almost in a squat position at the bottom) movement starts from the ground Stiff Leg Deadlift: Little knee flexion, movement starts from a standing position and barbell is lowered to touch the ground; mostly the result of Hip flexion RDL: Little to moderate knee flexion, movement starts from a standing position and only is lowered to the knee cap; less ROM than regular DL and stiff leg DL

Question 34

What are the differences in muscles used between Deadlift, stiff leg DL, and RDL?

Answer 34

Deadlift: glutes, hamstrings, and quads Stiff Leg DL: glutes, hamstrings, and erector spinae RDL: Glutes, hamstrings, and erector spinae

Question 35

What should the knee be aligned with when performing the machine Leg extension and Leg curl?

Answer 35

Knee should be aligned with the axis of the machine

Question 36

How should a spotter spot the overhead barbell shoulder press?

Answer 36

Hands positioned using an alternated grip inside of the athlete's hands; near but not touching the barbell

Question 37

How should a spotter spot the overhead DB shoulder press?

Answer 37

By spotting the athlete's forearms near the wrists

Question 38

How should a spotter spot the lying barbell tricep extension?

Answer 38

Spotter is standing; uses an alternated grip to hand the bar to the athlete; then uses a supinated grip to follow the bar; returns to an alternated grip to take the bar from the athlete and place it on the floor

Question 39

How far apart should the athlete's hands be in the barbell lying tricep extension?

Answer 39

12 inches

Question 40

What type of grip is used in the push press and push jerk?

Answer 40

Clean grip aka closed pronated grip with hands slightly wider than shoulder-width apart

Question 41

What is the key movement difference between the push press and the push jerk?

Answer 41

During the catch phase in the push jerk, the body "drops" (hips and knees flex) as the elbows fully extend and the bar goes overhead

Question 42

What movement is performed during the dip phase of the push press/jerk?

Answer 42

1/4 squat

Question 43

What movement(s) is performed during the drive phase of the push press?

Answer 43

Rapid extension of the hips, knees, and ankles, followed by the elbows

Question 44

What movement is performed during the catch phase of the push press?

Answer 44

Finish pressing the bar overhead by fully extending the elbows

Question 45

What is the key movement difference between the power clean and the hang power clean?

Answer 45

The power clean pulls from the floor; the hang power clean begins with the barbell positioned mid-thigh or slightly above/below the knees (the barbell never touches the floor)

Question 46

What grip is used with the power clean?

Answer 46

Closed pronated grip or hook Grip with hands slightly wider than shoulder-width, outside of the knees

Question 47

How should feet be positioned in the power clean?

Answer 47

Between Hip and shoulder-width apart

Question 48

What movement(s) happen during the first pull of the power clean?

Answer 48

Extension of the hips and knees

Question 49

What movement(s) happen during the second pull of the power clean?

Answer 49

Triple extension of the hips, knees, and ankles; shrugging of the shoulders and elbow flexion

Question 50

What movement(s) happen during the catch phase of the power clean?

Answer 50

Hip and knee flexion to pull the body under the bar

Question 51

What are the two ways to measure/determine grip width in the power snatch?

Answer 51

Fist to opposite shoulder method; elbow-to-elbow method

Question 52

What type of grip is used in the power snatch?

Answer 52

Closed pronated or hook Grip