Resistance Training and Spotting Technique

1. Resistance Training and Spotting Technique Module 6- Speed, Plyometrics, Technique and Testing

2. Classification of Exercises • Must be able to categorize exercises by: • Body Segment • Total body/Upper body/Lower body • Joint Involvement • Single Joint/Multi Joint • Muscle Group • Hip, Thigh/Chest/Back, etc.

3. Handgrips • Pronated Grip • the palms are down and the knuckles are up; also called the overhand grip • Supinated Grip • the palms are up and the knuckles are down; also known as the underhand grip • Neutral Grip • the knuckles point laterally—as in a handshake • Alternated Grip • usesone hand in a pronated grip and the other in a supinated grip • Hook Grip • similar to the pronated grip except that the thumb is positioned under the index and middle fingers (d) • The thumb is wrapped around the bar in all of the grips shown; this positioning is called a closed grip, when the thumb does not wrap around the bar, the grip is called an open or false grip

4. Figure 14.1

5. Figure 14.2

6. Exercise Technique Fundamentals • Both free-weight and machine exercises require a stable position. The five-point body contact position provides stability for seated or supine exercises • Following is the five-point body contact position: • Head is placed firmly on the bench or back pad • Shoulders and upper back are placed firmly and evenly on the bench or back pad • Buttocks are placed evenly on the bench or seat • Right foot is flat on the floor • Left foot is flat on the floor

7. Exercise Technique Fundamentals • Range of Motion and Speed • A full range of motion maximizes the value of an exercise and improves flexibility • Slow, controlled movements make it easier to achieve a complete ROM, though quick movements are appropriate for power exercises • Breathing Considerations • The sticking point is the most strenuous movement of a repetition, and it occurs soon after the transition from the eccentric phase to the concentric phase. • Instruct athletes to exhale through the sticking point and to inhale during the less stressful phase of the repetition

8. Exercise Technique Fundamentals • Breathing Considerations • Valsalva maneuver • For experienced and well-resistance-trained athletes performing structural exercises • Will assist in maintaining proper vertebral alignment and support • Involves expiring against a closed glottis, which, when combined with contracting the abdomen and rib cage muscles, creates rigid compartments of fluid in the lower torso and air in the upper torso • Helps to establish the “flat-back” and erect upper torso position in many exercises

9. Exercise Technique Fundamentals • Weight Belts • Typically an athlete should wear a weight belt when performing exercises that place stress on the lower back and during sets that involve near-maximal or maximal loads • A weight belt is not needed for exercises that do not stress the lower back or for those that do stress the lower back but involve light loads

10. Spotting Free Weight Exercises • Types of Exercises Performed and Equipment Involved • With the exception of power exercises, free weight exercises performed with a bar moving over the head, positioned on the back, racked on the front of the shoulders, or passing over the face typically require one or more spotters • Spotting Overhead Exercises and Those With the Bar on the Back or Front Shoulders • Ideally, to promote the safety of the lifter, the spotters, and others nearby, overhead exercises and those involving the bar on the back or front shoulders should be performed inside a power rack with the crossbars in place at an appropriate height

11. Spotting Free Weight Exercises • Types of Exercises Performed and Equipment Involved • Spotting Overhead Exercises and Those With the Bar on the Back or Front Shoulders • Ideally, to promote the safety of the lifter, the spotters, and others nearby, overhead exercises and those involving the bar on the back or front shoulders should be performed inside a power rack with the crossbars in place at an appropriate height • Out-of-the-rack exercises (e.g., forward step lunge orstep-up) with heavy weights can result in serious injury • These exercises should be executed only by well-trained and skilled athletes and spotted by experienced professionals

12. Spotting Free Weight Exercises • Types of Exercises Performed and Equipment Involved • Spotting Over-the-Face Exercises • When spotting over-the-face barbell exercises, it is important for the spotter to grasp the bar with an alternated grip, usually narrower than the athlete’s grip. Because of the bar’s curved trajectory in some exercises (e.g., lying triceps extension, barbell pullover), the spotter will use an alternated grip to pick up the bar and return it to the floor but a supinated grip to spot the bar

13. Figure 14.4

14. Spotting Free Weight Exercises • Types of Exercises Performed and Equipment Involved • Do Not Spot Power Exercises • Number of Spotters • Determined by load and experience and ability of athlete and spotters • Communication Between Athlete and Spotter • Use of a Liftoff • Amount and Timing of Spotting Assistance