Resistance Training and Spotting Techniques

Objectives Exercise Technique Fundamentals –Handgrips –Stable Body and Limb Positioning –Range of Motion and Speed –Breathing Considerations –Weight Belts –Lifting a Bar off the Floor

Hand Grips Pronated or Overhand Grip: –Palms down knuckles up Examples: push-up, BB bench press, pull-up, seated row, lat pull-down, DB shoulder press

Hand Grips Supinated or Underhand Grip: –Palms up and knuckles down Examples: DB curl, seated row, lat pull-down, pull-up, supine row

Hand Grips Neutral Grip: –Palms face in and the knuckles point to the side-as in a handshake Examples: DB hammer curl, triceps rope push-down, seated row, lat pull-down, dumbbell fly, DB shoulder press

Hand Grips Hook Grip: –Similar to the pronated grip except the thumb is under the index and middle fingers –Typically used for performing exercises that require a stronger grip (power exercises) Open or False Grip: –The thumb does not wrap around the bar –Also known as the suicide grip

Hand Grips Alternated Grip: –One hand is pronated while the other hand is supinated –This is the recommended grip for spotting the bar Closed Grip: –The thumb is wrapped around the bar (hook grip) using a supinated, pronated, or alternated grip

Grip Widths Common –Shoulder width –Safest on the shoulders and wrists Wide –Increased risks involved to the wrists and shoulders Narrow –Should be about shoulder width or slightly closer. Any grip that is too close will force ulnar deviation (wrist adduction) and put significant stress on the wrists

Five-Point Body Contact Position For seated or supine exercises the personal trainer should instruct the client to position his or her body in a five-point body contact position to establish maximal stability and spinal support: –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

Performing Exercises In Standing Exercises performed while standing typically require that the feet be positioned slightly wider than hip-width with the heels and balls of the feet in contact with the floor.

Machine Exercises Before performing machine exercises, adjust seat and pads to position the body joint primarily involved in the exercise in alignment with the machine’s axis of rotation.

Breathing Exhale through the sticking point The sticking point is the most difficult part of the exercise The sticking point occurs after the transition from eccentric to concentric (half-way point of the exercise) Inhale on the eccentric phase

Valsalva Maneuver For experienced and well-resistance-trained athletes performing structural exercises Diaphragm and deep torso muscles contract to support the vertebral column Involves expiring against a closed glottis (temporarily holding your breath) Can raise blood pressure May cause dizziness and blood vessel rupture May cause disorientation and blackouts

Weight Belts Recommended for ground based structural exercises (deadlift) that load the trunk and place stress on the lower back and involve lifting maximal or near maximal loads –Structural exercises load the vertebral column (barbell back or front squat) 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.

Spotting Resistance Training Exercises Four free weight exercises require a spotter: –Overhead Overhead DB Triceps Extension –Over-the-Face DB and BB Bench Press –With a bar on the upper back and shoulders BB Back Squat –With a bar positioned on the front of the shoulders or clavicles BB Front Squat

Overhead and Over-the-Face Spotting For overhead exercises like a standing shoulder press the personal trainer must be at least the same height as the client or have the client seated The personal trainer should use an alternated grip when spotting over-the- face barbell exercises. It keeps the barbell from rolling onto the client’s head or face

Dumbbell Exercises When performing an overhead or over- the-face dumbbell exercise, the personal trainer should spot the client’s wrists close to the dumbbell, not the upper arms or elbows The client’s elbows could collapse and cause the dumbbell to land on the client’s head, face, neck or chest

Spotting Exercises with the Bar on the Back or Front Shoulders The personal trainer needs to be strong enough to handle the load lifted The personal trainer needs to be as tall as the client These exercises should always be performed inside a squat rack

Spotting Power Exercises Explosive or Power Exercises-Push-Press, Power Clean, and Snatch should never be spotted Power exercises should be performed in a segregated area on a lifting platform without a spotter Clients should instead be taught how to get away from a bar that is unmanageable

Power Clean

Number of Spotters Depends on the load being lifted Barbell bench press exercise can have up to three spotters Barbell back squat can have up to three spotters

Communication Responsibility of client and personal trainer Liftoff: –Client instructs personal trainer when he or she is ready to move the bar, DB’s, or machine handles into a starting position Personal trainer may assist client with forced reps or partner assisted actions