1. RESISTANCE TRAINING AND SPOTTING TECHNIQUES
ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING
CHAPTER 17
RESISTANCE TRAINING AND SPOTTING TECHNIQUES

2. RESISTANCE TRAINING AND SPOTTING TECHNIQUES
Areas that will covered in today's session are as follows;
Understand exercise technique fundamentals.
Spotting free-weight exercises.
At the end of the sessions you should be able to explain the above.

3. RESISTANCE TRAINING AND SPOTTING TECHNIQUES
Hand grips
Pronated – palms down. Also known as the overhand grip.
Supinated – palms up. Also known as the underhand grip.
Neutral grip – shaking hands.
Alternated grip – mixture of pronated and supinated grips.
Hook grip – which is a pronated grip but the thumb is placed in-between the fingers and the bar. Used in exercises that need a stronger grip.

4. RESISTANCE TRAINING AND SPOTTING TECHNIQUES
Hand grips
Closed grip – thumb is wrapped around the bar.
Open grip – false grip or suicide grip, thumb is on the same side as the fingers.

5. RESISTANCE TRAINING AND SPOTTING TECHNIQUES
Hand grips
Grip width – wide, common and narrow. Bar must be balanced.

6. RESISTANCE TRAINING AND SPOTTING TECHNIQUES
Stable body and limb position
The body must always be in a stable position when starting a lift. This places the appropriate stress on muscles and joints.
Standing exercises must be done within the base of support.
Seated or supine exercise must have 5 points of contact.
Back of head
Upper back
Buttocks
Right foot
Left foot

7. RESISTANCE TRAINING AND SPOTTING TECHNIQUES
Stable body and limb position
Cam- or lever-based exercises machines have an axis of rotation. The primary joint of the body involved in the exercise should be in line with the axis of rotation.
Movement range of motion and speed
When using the FROM during an exercise the value of the exercise is maximised and flexibility is maintained or improved.

8. RESISTANCE TRAINING AND SPOTTING TECHNIQUES
Breathing considerations
The most strenuous part of an exercise is soon after the transition from eccentric to concentric. Known as the sticking point.
Exhale through the sticking point and inhale at less strenuous parts of the repetition.
Structural exercises – place a load on the vertebral column.
Valsalva manoeuvre – holding one’s breath. Will assist in maintaining proper vertebral alignment.

9. RESISTANCE TRAINING AND SPOTTING TECHNIQUES
Breathing considerations
The Valsalva manoeuvre helps in establishing a flat back.
Side effects are or could be – dizziness, disorientation, very high blood pressure and blackouts.

10. RESISTANCE TRAINING AND SPOTTING TECHNIQUES
Weight belts
Weight belts can help in training.
Can be used during exercises that place a stress on the lower back, or during near maximal or maximal loads.
However do not wear a belt all the time as it will take away the affect of training on the abdominals.

11. RESISTANCE TRAINING AND SPOTTING TECHNIQUES
Lifting a bar of the floor
Must learn to use the legs and keeping the bar close to the body.
Spotting free-weight exercises
Spotter – someone who assists in the execution of an exercise to help protect the athlete from injury. May also be a motivator.
Forced repetitions – partner-assisted actions, to help complete a lift beyond what the athlete can do.

15. Spotting and other exercise needs
Over head – nil, unless very experienced.
Over face – make sure you are in the correct position.
Missed reps – do not crush athlete.
Number of spotters - ?
Communication – one person is the boss.

16. Spotting and other exercise needs
Lift off – athlete and spotter must communicate.
Amount of spotting – just enough, unless injury can occur.
Timing – before the bar goes down.