Resistance Training Techniques Slides PDF

1   Handgrips  In the pronated grip (a), the palms are down and the knuckles are up; also called the overhand grip.  In the supinated grip (b), the palms are up and the knuckles are down; also known as the underhand grip.  In the neutral gr...

1   Handgrips  In the pronated grip (a), the palms are down and the knuckles are up; also called the overhand grip.  In the supinated grip (b), 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. Fig. 15.1. Haff et al. 2016. Essentials of Strength… 22 Human Kinetics   Handgrips (continued)  The alternated grip (c) uses one hand in a pronated grip and the other in a supinated grip.  The hook grip (d) 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 or full grip.  When the thumb does not wrap around the bar, the grip is called an open or false grip. 33 Fig. 15.1. Haff et al. 2016. Essentials of Strength… Human Kinetics   The three grip widths are: Common Fig. 15.2. Haff et al. 2016. Wide Essentials of Strength… Human Kinetics Narrow  Reasons to change the grip width: Improve control / stability Change the targeted muscle group 44   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. 55   Stable Body and Limb Positioning 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. 66   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. 77   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. 88   Standard (7 ft) barbells weigh 45 lb  Some lighter versions weigh 15 lb  Curl bars typically weigh 15‐20 lb  Weights are typically added with the largest plates first and the smallest on the ends  The weight MUST be balanced on each end!  Plates typically come in sizes of 2.5, 5, 10, 25 and 45 pounds with some as large as 100 lb plates What plates do you add to the barbell if you want to bench press 215 lb? What about curling 50 lb? 99   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. However, quick movements are appropriate for power exercises. 10 10   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. 11 11   Valsalva maneuver: The glottis is closed, thus keeping air from escaping the lungs, and the muscles of the abdomen and rib cage contract, creating rigid compartments of liquid in the lower torso and air in the upper torso. 12 12   Intra‐Abdominal Pressure and Lifting Belts  The “fluid ball” results from contraction of the deep abdominal muscles and the diaphragm and aids in supporting the vertebral column during resistance training.  Helps to establish the “flat‐back” and erect upper torso position in many exercises  For experienced and well‐ resistance‐trained athletes performing structural exercises 13 13   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 14 14 involve light loads.   Be able to apply this information by identifying the appropriate grip and lifting technique for specific lifts. 15   Haff & Triplett. Essentials of Strength Training & Conditioning, 4th edition. Human Kinetics, 2016. 16 16