Lifting & Spotting Free Weights PDF

1   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...

1   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. 22  Figure 14.3 Same technique utilized for a deadlift or the beginning phase of most power lifts 3  Figure 14.3 (continued) 4   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. 55   Spotting Over‐the‐Face Exercises  Grasp the bar with an alternated grip, usually narrower than the athlete’s grip. *Bench Press: Depends on the type of bench*  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.  Establishing a solid base of support and a flat‐back position is critically important for spotting heavy lifts. 66   Spotting Over‐the‐Face Exercises with Dumbbells  Spot these exercises at the forearms near the wrist.  Some of these exercises can be spotted by pressing on the athlete’s elbows, but this technique is not as safe and is unadvised.  For some exercises it is necessary to spot with hands on the dumbbell itself (i.e. overhead dumbbell triceps extension). Fig. 15.3. Haff et al. 2016. Essentials of Strength… 77 Human Kinetics   Spotting Overhead Exercises and Those With the Bar on the Back or Front Shoulders Perform these exercises inside a power rack with the crossbars in place at an appropriate height This will promote the safety of the lifter, the spotters, and others nearby. 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 professionals. 88   Types of Exercises Performed and Equipment Involved – Power Exercises  Do Not Spot Power Exercises https://www.youtube.com/watch?v=GVt4uQ0sDJE  Advise athletes to get out of the way if the bar becomes unmanageable.  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 99   Be able to describe the appropriate spotting technique and other tips for spotting specific lifts. 10   Haff & Triplett. Essentials of Strength Training & Conditioning, 4th edition. Human Kinetics, 2016. 11 11