Resistance Training & Safety

Weight Lifting Technique

n Hand Grips

¡ Pronated (overhand) – palms are down; most common

¡ Supinated (underhand) – palms are up

¡ Alternate – one pronated & one supinated

¡ Hook – thumb positioned under fingers while in pronated grip

n Used for lifts requiring a stronger grip

Weight Lifting Technique

n Hand Grips (continued)

¡ Closed – thumb wrapped around bar

¡ Open or False – thumb not wrapped around bar

Weight Lifting Technique

n Grip Width

¡ Common – shoulder width

¡ Narrow – less than shoulder width

¡ Wide – greater than shoulder width

n E.g. “Snatch” exercises

¡ Grip length is distance between tips of elbows when pointed straight out to sides

Weight Lifting Technique

n Body positioning

¡ Feet positioned slightly wider than hips

¡ Heels and balls of feet in contact with floor

¡ Bench positioning

n 5-point body contact

¡ Back of head

¡ Upper back/shoulders

¡ Lower back/buttocks

¡ Right foot

¡ Left foot

Weight Lifting Technique

n Body positioning

¡ For cam or lever-based machines

n Align primary joint of body involved in exercise with axis of machine

¡ Utilize weights for appropriate needs:

n For strength & flexibility – use full ROM

n For power – use more rapid movements

Weight Lifting Technique

n Breathing

¡ Exhale during lift and “sticking point”

¡ Inhale during less stressful phase

¡ Valsalva maneuver

n Avoid with most lifts

n May hold breath briefly (1-2 seconds) for stability and support of vertebral column

Weight Lifting Technique

n Weight Belts

¡ Use only when exercises place stress on lower back and during sets of near-max or maximal loads

¡ Wearing too often ↓ potential for abdominal muscle training

Weight Lifting Technique

n Lifting Bar off of Floor

¡ Lift with legs

¡ Keep bar close to body

¡ Keep back flat during upward pull

n Think about pushing chest out while lifting; helps maintain flat back

Weight Lifting Technique

n Spotting Free-Weight Exercises

¡ Spotter assists in execution of lift

¡ Spotter may be motivator

¡ Spotter may assist in completing forced repetitions (partner-assisted actions)

¡ Spotting dumbbell exercises requires more skill than barbell exercises

¡ Power exercises not easily “spottable”

¡ Spotter should be of similar strength and height of lifter

Weight Lifting Technique

n “Overhead” or “Bar on Shoulder” Spotting

¡ Spotter should be within power rack posts; as well as lifter

Weight Lifting Technique

n Over-the-Face Spotting

¡ Spotter should support with alternated handgrip, usually inside lifter’s grip

¡ For dumbbells, should spot near wrists or on dumbbells

Weight Lifting Technique

n Missed Repetitions

¡ Spotter may assist completion of a difficult repetition

¡ For power exercises, move away from danger; i.e. for front bar holding lifts, move backwards if losing grasp on bar

n Another example: when doing the military press, head moves forward of bar when arms in full extension; if dropping step forward.

Weight Lifting Technique

n Number of Spotters

¡ If load exceeds spotter’s ability, another spotter should become involved

Weight Lifting Technique

n Communication

¡ Lifter needs to always communicate with spotter for safety

¡ For lifting bar from supports, verbal signals should be shared between spotter and lifter