1. Resistance Training and Spotting Techniques
chapter 14
Resistance Training and Spotting Techniques
Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*D Thomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D

2. Chapter Objectives
Understand the general techniques involved in properly performing resistance training exercises.
Provide breathing guidelines.
Determine the appropriateness of wearing a weight belt.
Provide recommendations for spotting free weight exercises.
Teach proper resistance training exercise and spotting techniques.

3. Section Outline Exercise Technique Fundamentals Handgrips
Stable Body and Limb Positioning
Range of Motion and Speed
Breathing Considerations
Weight Belts
Lifting a Bar off the Floor

4. Exercise Technique Fundamentals
Handgrips
In the pronated grip, the palms are down and the knuckles are up; also called the overhand grip.
In the supinated grip, the palms are up and the knuckles are down; also known as the underhand grip.
In the neutral grip, the knuckles point laterally—as in a handshake.
(continued)

5. Exercise Technique Fundamentals
Handgrips (continued)
The alternated grip uses one hand in a pronated grip and the other in a supinated grip.
The hook grip is similar to the pronated grip except that the thumb is positioned under the index and middle fingers.
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.

6. Bar Grips Figure 14.1 (next slide) (a) Pronated (b) Supinated
(c) Alternated
(d) Hook (posterior view)

7. Figure 14.1

8. Grip Widths Figure 14.2 (next slide) The three grip widths are: Common
Wide
Narrow

9. Figure 14.2

10. Exercise Technique Fundamentals
Stable Body and Limb Positioning
A stable position enables the athlete to maintain proper body alignment during an exercise, which in turn places an appropriate stress on muscles and joints.
Both free-weight and machine exercises require a stable position. The five-point body contact position provides stability for seated or supine exercises.
(continued)

11. Exercise Technique Fundamentals
Stable Body and Limb Positioning (continued)
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.

12. Key Point
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. Seated or supine exercises performed on a bench usually require a five-point body contact position.

13. Key Point
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.

14. 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.

15. Exercise Technique Fundamentals
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.

16. 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

17. Key Point
For most exercises, exhale through the sticking point of the concentric phase and inhale during the eccentric phase. Experi-enced and well-trained athletes may want to use the Valsalva maneuver when performing structural exercises to assist in maintaining proper vertebral alignment and support.

18. 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.

19. Exercise Technique Fundamentals
Lifting a Bar off the Floor
The position of the feet and back shown in figure 14.3 enables the leg muscles to make a major contribution as the bar is lifted off the floor.
Keeping the bar close to the body and the back flat during the upward pull helps avoid excessive strain on the lower back.

20. Lifting Technique Figure 14.3 (next two slides)
Correct technique for lifting a bar off the floor

21. Figure 14.3

22. Figure 14.3 (continued)

23. Section Outline 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
Spotting Over-the-Face Exercises
Do Not Spot Power Exercises
Number of Spotters
Communication Between Athlete and Spotter
Use of a Liftoff
Amount and Timing of Spotting Assistance

24. 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.

25. 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.
(continued)

26. 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 (continued)
Out-of-the-rack exercises (e.g., forward step lunge or step-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 profes-sionals.

27. 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.

28. Spotting Dumbbell Exercises
Figure 14.4 (next slide)
(a) Incorrect dumbbell spotting location
(b) Correct spotting location
Arrows indicate the spotter’s hand placement on the athlete’s arms.

29. Figure 14.4

30. Spotting Free Weight Exercises
Types of Exercises Performed and Equipment Involved
Do Not Spot Power Exercises

31. Spotting Free Weight 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