| Strength Training and Spotting Techniques |
| Exercise Technique Fundamentals Establish the Proper Grip - Pronated grip (overhand grip) o With knuckles up - Supinated grip (underhand grip) o With palms up - Alternated grip o In which one hand is in a pronated grip and the other is in a supinated grip - Hook grip o Similar to the pronated grip except the thumb is positioned under the index and middle fingers - Grip width o The spacing between the hands, is appropriate for the exercise Establish a Stable Position - A stable position enables the lifter to maintain proper body alignment during an exercise, which in turn places appropriate stress on muscles and joints Move Through the Entire Range of Motion at the Proper Velocity Inhale and Exhale at the Proper Times - Exhale through the sticking point - Inhale during the less stressful phase of the repetition For Exercises That Require Lifting a Barbell or Dumbbell From the Floor to the Shoulders or Overhead, Keep the Bask Flat, the Bar Close, and Let the Leg Muscles do the Work Handling Missed Lifts Appropriately |
| Spotting Free-Weight Exercises - Spotter o Someone who assists the lifter in the execution of an exercise - Spotting o The actions taken by the spotter to protect the lifter from injury o Partner-assisted actions (spotter enables lifter to complete more repetitions or to encourage proper technique Types of Exercises Performed and Equipment Involved Spotting Overhead Exercises - All plates, bars, and racks must be cleared from the area so they cannot be tripped over or run into - Other athletes must be instructed to stay clear of overhead lifting - Spotting overhead lifts is sometimes appropriate - Realize that performing overhead exercises with heavy weights is dangerous and that only well trained and experienced lifters should attempt them Spotting Dumbbell Exercises - It is important when spotting dumbbell exercises to spot as close to the dumbbells as possible or, in a few exercises, to spot the dumbbell itself. How Many Spotters Are Needed? - One or more Communication Between the Lifter and the Spotter Use of the liftoff - Liftoff o Moving the bar from a support to a position in which the lifter can begin the exercise How Much Help is Needed? |