Resistance Exercises Flashcards
Ball Squat, Curl to Press (5 & 1 Regression & 3 Progressions & note on technique)
Total Body-Stabilization
1–Both feet shoulders-width apart pointing straight ahead & knees over second & third toes. Position the ball in the low-back region.
2–Lower into a squat position, keeping lower extremities in proper alignment.
3–Stand to a fully upright position while contracting the gluteal muscles & quadriceps.
4–Once stabilized, curl & press the dumbbells overhead until both arms are fully extended.
5–Slowly return to start position & repeat.
Regression: Decrease range of motion.
Progressions: 1-Alternating-arm. 2-One-arm. 3-Single-leg.
Note: When performing any form of a ball squat, try to use ball to GUIDE one through the squatting motion (sitting into a chair) versus relying on the ball for support (leaning back on the ball).
Multiplanar Step-Up Balance, Curl, to Overhead Press (8 & 1 Regression & 2 Progressions & note on technique)
Total Body-Stabilization
1–Stand in front of box with feet shoulders-width apart.
2–Step onto box with one leg, keeping foot & knee pointed straight ahead.
3–Push through heel & stand up straight, balancing on one leg.
4–Flex the other leg at the hip & knee.
5–Once balance is established, curl & press dumbbells overhead until both arms are fully extended.
6–Slowly return dumbbells to starting position.
7–Return opposite leg to ground & step off box.
8–Repeat on other leg.
Regression: Omit balance.
Progressions: 1-Frontal plane. 2-Transverse plane.
Note: When pressing overhead, make sure the low back does not arch. This may indicate tightness of the latissimus dorsi & weakness of the intrinsic core stabilizers.
Lunge to Two-Arm Dumbbell Press (7 & note on technique)
Total Body-Strength
1–Have both feet shoulders-width apart.
2–Hold two dumbbells at chest level (palms facing body).
3–Lunge forward, come to a stabilized position with front foot pointing straight ahead & knee directly over second & third toes.
4–Both knees should be bent at a 90-degree angle, front foot should be flat on ground, & back foot should have the heel lifted off the ground.
5–From this position, drive off of front foot & back into a standing position.
6–Press dumbbells overhead until arms are fully extended.
7–Lower weight & repeat.
Note: When performing any squatting or lunging motion, make sure the foot stays straight & the knees stay in line with toes. This ensures proper joint mechanics (arthrokinematics) and optimal force generation (via proper length-tension relationships & force-couple relationships), increasing the benefit of the exercise & decreasing its risk.
Squat, Curl, to Two-Arm Press (5)
Total Body-Strength
1–Have feet shoulders-width apart & pointing straight ahead, & knees over second & third toes.
2–Perform a squat as low as can be controlled, keeping lower extremities in proper alignment.
3–Before any compensation occurs, activate gluteal muscles & stand to a fully upright position.
4–Once stabilized, curl & press dumbbells overhead until both arms are fully extended, with palms facing away.
5–Slowly return dumbbells to start position & repeat.
Two-Arm Push Press (5 & note on safety)
Total Body-Power
1–Stand with feet shoulders-width apart.
2–Hold two dumbbells at shoulder level.
3–Quickly drive dumbbells up, as if doing a shoulder press.
4–At the same time, drive the legs into a stagger stance position. Back leg should be in triple extension (plantarflexion, knee extension, hip extension) with front leg bent slightly.
5–Maintain optimal alignment on the return to starting position & repeat.
Note: One must establish proper stability (stabilization level training) & prime mover strength (strength level training) before progressing to power exercises.
Barbell Clean (11 & note on safety)
Total Body-Power
1–Squat down next to bar, keeping feet flat on foor.
2–Arms grasp bar fully extended slightly wider than shoulders-width apart.
3–Position shoulders over or slightly ahead of bar, & pelvis should be in neutral position.
4–Initiate first pull by extending knees & hips, lifting bar straight up (keeping bar close to shins) with elbows extended.
5–Continue to move bar upward by explosively extending hips, knees, & ankles (plantarflexion) in a jumping motion.
6–At maximal plantarflexion, elevate shoulders & flex & pull with arms.
7–Pull bar as high as possible before rotating elbows under bar.
8–Hyperextend wrists as elbows move under bar.
9–Point elbows forward.
10–Rack the bar across the front of shoulders, keeping torso erect.
11–Flex hips & knees to absorb the weight of bar.
Note: This is a simplified description of performing this advanced power exercise & it requires proper instruction before attempting.
Ball Dumbbell Chest Press (7 & 1 regression & 2 progressions & note on safety
Chest-Stabilization
1–Lie on stability ball.
2–Maintain a bridge position by contracting gluteal muscles & keeping shoulders, hips, & knees at same level.
3–Feet should be shoulders-width apart with toes pointing straight ahead.
4–Hold one dumbbell in each hand, at chest level.
5–Press both dumbbells straight up & then together, by extending elbows & contracting chest.
6–Hold.
7–Slowly return dumbbells toward body by flexing elbows.
Regression: Dumbbell chest press progression on bench.
Progressions: 1-Alternating-arm. 2-Single-arm.
Note: To ensure proper alignment, the ears, shoulders, hips, & knees should all be in line with one another.
Push-Up (4 & 3 regressions & 3 progressions & note on safety)
Chest-Stabilization
1–Begin in push-up position.
2–Draw in navel & contract gluteal muscles.
3–Keeping pelvis in neutral position, slowly lower body toward ground, by flexing elbows & retracting & depressing shoulder blades.
4–Push back up to starting position, by extending elbows & contracting chest. Do not allow head to jut forward.
Regressions: 1-On knees. 2-Hands on bench, feet on floor. 3-Hands on wall, feet on floor.
Progressions: 1-Lower extremities on ball. 2-Hands on medicine balls. 3-Hands on stability ball.
Note: A common compensation during a push-up is the low back arching (stomach falls toward ground). This indicates that one has weak intrinsic core stabilizers, & exercise must be regressed.
Flat Dumbbell Chest Press (5 & note on technique)
Chest-Strength
1–Lie on flat bench with knees bent & feet flat on floor.
2–Hold one dumbbell in each hand at chest level.
3–Press both dumbbells straight up & then together, by extending elbows & contracting chest.
4–Hold.
5–Slowly return dumbbells toward body by flexing elbows & allowing shoulders to retract & depress.
Note: When performing chest presses, the range of motion at the shoulder joint (how far the elbows go down) will be determined by the load one is lifting (control) & tissue extensibility. The key is to only go as far as one can control without compensating.
Barbell Bench Press (4)
Chest-Strength
1–Lie on flat bench, feet flat on floor & toes pointing straight ahead.
2–Hold a barbell & grasp bar with hands slightly wider than shoulders-width apart.
3–Slowly lower bar toward chest by flexing elbows. Avoid letting the back arch or the head jut off the bench.
4–Press the bar back up, extending arms & contracting chest, until elbows are fully extended.
Two-Arm Medicine Ball Chest Pass (4 & note on technique)
Chest-Power
1–Stand facing wall or partner & establish a squared stance position.
2–Hold medicine ball (5-10% of body weight) with both hands, elbows flexed, at chest level.
3–Push & release ball straight ahead as hard as possible, by extending elbows & contracting chest. Do not allow shoulders to elevate.
4–Catch & repeat as quickly as possible.
Note: If it is not an option to perform power exercises with a medicine ball, this exercise can also be done using tubing or cable. Make sure to adjust the weight or resistance accordingly so one can perform quickly & without compensation.
Rotation Chest Pass (6)
Chest-Power
1–Stand with body turned at a 90-degree angle from wall or partner.
2–Hold medicine ball (5-10% of body weight) with both hands, elbows flexed, at chest level.
3–Use abdominal muscles, hips, & gluteal muscles to rotate body quickly & explosively toward wall.
4–As body turns, pivot back leg & allow it to go into triple extension (plantarflexion, knee extension, hip extension).
5–With the upper body, push ball using the back arm to extend & apply force.
6–Catch & repeat as quickly as possible, under control.
Standing Cable Row (6 & 1 regression & 5 progressions & note on technique)
Back-Stabilization
1–Stand facing cable machine with feet pointing straight ahead.
2–Hold cables, with arms extended at chest level.
3–With knees slightly flexed, row cable by flexing elbows, retracting & depressing the shoulder blades.
4–Do not allow head to jut forward or shoulders to elevate.
5–Hold.
6–Slowly return arms to original position, by extending elbows.
Regression: Seated.
Progressions: 1-Two-legs, alternating-arm. 2-Two-legs, one-arm. 3-Single-leg, two-arms. 4-Single-leg, alternating-arm. 5-Single-leg, one-arm.
Note: When performing rows, initiate the movement by retracting & depressing the shoulder blades (scapulae). Do not allow shoulders to elevate.
Ball Dumbbell Row (7 & 1 regression & 2 progressions & note on technique)
Back-Stabilization
1–Begin in a prone position, with stability ball under abdomen.
2–Keep feet pointed down, legs completely straight.
3–Hold dumbbells in each hand & extend arms in front of body.
4–Contract gluteal muscles & quadriceps.
5–Row the dumbbells by flexing elbows & retracting & depressing shoulder blades.
6–Hold.
7–Return dumbbells slowly to ground, by extending elbows.
Regression: Kneeling over ball.
Progressions: 1-Alternating-arm. 2-One-arm.
Note: Performing exercises in a prone position can be uncomfortable. When working with overweight individuals, it may be more appropriate to perform these exercises in a seated or standing position.
Seated Cable Row (7 & note on technique)
Back-Strength
1–Sit facing cable machine, with feet shoulders-width apart & pointing straight ahead.
2–Hold cables, with arms extended.
3–Row cable by flexing elbows & pulling handles toward the trunk.
4–Bring thumbs toward armpits, keeping shoulder blades retracted & depressed.
5–Do not allow head to jut forward.
6–Hold.
7–Slowly return arms to original position by extending elbows.
Note: To increase effectiveness of the exercise & decrease risk of injury, keep torso stationary throughout execution of exercise; flexing & extending torso while performing the row creates momentum, which decreases the effectiveness of the exercise & places stress on low back.
