chapter Exercise Technique for Free Weight and Machine Training

Transcription

1 chapter 15 Exercise Technique for Free Weight and Machine Training

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 Illustrate and discuss exercise technique for a wide array of free weight and machine resistance exercises

3 Bar Grips Figure 14.1 (a) pronated grip - the palms are down and the knuckles are up; also called the overhand grip. (b) supinated grip - the palms are up and the knuckles are down; also known as the underhand grip. (c) alternated grip - uses one hand in a pronated grip and the other in a supinated grip. (d) hook grip - is similar to the pronated grip except that the thumb is positioned under the index and middle fingers.

4 Additional Bar Grips neutral grip - the knuckles point laterally as in a handshake. closed grip - the thumb is wrapped around the bar in all of the grips shown. open or false grip - when the thumb does not wrap around the bar.

5 Figure 14.2 Grip Widths

6 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 exercise: 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.

7 Key Points 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. 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.

8 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.

9 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 during the concentric muscle action portion and to inhale during the less stressful phase of the repetition (which is usually the eccentric muscle action portion).

10 Exercise Technique Fundamentals Breathing Considerations Valsalva maneuver For experienced and well-resistance-trained athletes performing structural exercises with heavy resistance. 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

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

12 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 (eg, > 80% 1 RM). 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 relatively light loads (eg, < 70% 1 RM).

13 Lifting Technique for Lifting a Bar off the Floor Figure 14.3 The position of the feet and back 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.

14 Spotting Free Weight Exercises Types of Exercises Performed and Equipment Involved With the exception of power exercises (such as the snatch and power clean, in which spotting in NOT recommended), 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. Spotters should have their body and hands close to the bar, dumbbell, or body segment to be spotted, but should only touch the bar, dumbbell, or body segment when instructed to by the athlete or when the athlete is in obvious trouble or danger.

15 Spotting Free Weight Exercises 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. 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.

16 Spotting Free Weight Exercises 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 is usually preferred to spot the bar.

17 Spotting Dumbbell Exercises (a) Incorrect dumbbell spotting location (b) Correct spotting location Arrows indicate the spotter s hand placement on the athlete s arms. Why is this considered proper spotting even though many athletes would prefer the incorrect spotting technique? Figure 14.4

18 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 How many repetitions Amount and Timing of Spotting Assistance

19 Free Weight and Machine Resistance Training Exercises

20 Bent-Knee Sit-Up Works hip flexors in addition to abdominal musculature, which may increase stress on lumbar spine especially if abdominals are weak.

21 Takes hip flexors out and isolates abdominal musculature. Twisting to the left or right increases activity of oblique musculature Abdominal Crunch

22 Can be performed on knees (easier) initially and progressed to on toes (more difficult). Front Plank

23 Can be performed on knees (easier) initially and progressed to on toes (more difficult). Better for developing the oblique musculature compared to the front plank. Side Plank

24 Stability Ball Rollout

25 Stability Ball Pike Is specific to certain activities, such as performing the pike during diving competition in swimming

26 Stability Ball Jackknife Is specific to certain activities, such as some movements during skiing and snow boarding

27 Abdominal Crunch (Machine)

28 Bent-Over Row What muscles work isometrically to maintain the static position of the trunk, hips and knees?

29 One-Arm Dumbbell Row

30 Low-Pulley Seated Row (Machine) What muscles work isometrically to maintain the static position of the trunk, hips and knees?

31 Seated Row (Machine) From a muscle recruitment perspective, how is this exercise different than the low-pulley seated row?

32 Lat Pulldown (Machine)

33 Barbell Biceps Curl How are the elbow flexor muscles recruited different in this exercise compared to a barbell reverse curl using a pronated grip instead of supinated curl?

34 Hammer Curl Which elbow flexor is recruited the most in the hammer curl?

35 Standing Calf (Heel) Raise (Machine)

36 Seated Calf (Heel) Raise (Machine) Compared to the standing calf raise, which calf muscle is recruited more and which calf muscle is recruited less (and why) in the seated calf raise?

37 Flat Barbell Bench Press

38 Flat Barbell Bench Press (continued)

39 Incline Dumbbell Bench Press

40 Flat Dumbbell Fly

41 Vertical Chest Press (Machine)

42 Pec Deck (Machine)

43 Wrist Curl

44 Wrist Extension

45 Hip Sled (Machine)

46 Back Squat

47 Back Squat (continued)

48 Front Squat

49 Front Squat (continued)

50 Single-Leg Squat

51 Forward Step Lunge

52 Forward Step Lunge (continued)

53 Step-Up

54 Step-Up (continued)

55 Good Morning

56 Stiff-Leg Deadlift

57 Double Leg Romanian Deadlift (RDL)

58 Single-Leg Romanian Deadlift (RDL)

59 Deadlift

60 Leg (Knee) Extension (Machine)

61 Seated Leg (Knee) Curl (Machine)

62 Leg (Knee) Curl (Machine) Why are the two pads not in the same plane and slightly slanted downward, and how does this help the mechanical efficiency of the hamstrings (think in terms of the lengthtension relationship in muscle and active insufficiency)? How is this exercise different than the seated leg curl exercise in the previous slide?

63 Shoulder Press (Machine)

64 Seated Barbell Shoulder Press

65 Upright Row

66 Lateral Shoulder Raise If this exercise were done unilaterally with a dumbbell only in the left hand and not the right hand, would the left or right oblique musculature work isometrically during the exercise?

67 Frontal Shoulder Raise Are the trunk flexors or extensors working isometrically during this exercise?

68 Lying Barbell Triceps Extension

69 Triceps Pushdown (Machine)

70 Triceps Pushdown (Machine) Do the trunk flexor or extensor muscles work more or less using this technique compared to the pushdowns shown in the previous slide, and why? Think biomechanically what is the direction of the reaction force from pushing down on the bar, what torque is generated on the trunk, and what trunk muscles control that torque? Is the back pad producing a flexor or extensor torque on the trunk?

71 Push Press

72 Push Jerk

73 Power Clean

74 Power Clean (continued)

75 Snatch

76 Snatch (continued)

77 Snatch (continued)

78 One-Arm Dumbbell Snatch