EXERCISE TECHNIQUES & CONSIDERATIONS
"Page is currently under development"
* Basic Exercise Technique guidelines
- Hand grip Types and Widths
- Breathing considerations
- Weight Lifting Belt Recommendations
- Spotting Resistance Training Exercises
- Resistance Training Exercises
- Multi-joint & single-joint (assistive) resistance exercises.
- Specific exercises for Muscle Groups
1. Hand grips and Widths for Resistance Training:
The two most commonly used handgrips used when lifting weights or using machines is the Pronated Grip, with palms down and the knuckles up (also called the overhand grip), and the Supinated Grip, with the palms up and the knuckles down (also called the underhand grip). Examples of exercises that use these handgrips are the Bench Press, which uses a pronated grip, and the biceps curl , which uses a supinated grip. In regard to the width of your grip with both hands it will vary depending on the exercise and what muscle group you are training. For example, with the bench press a shoulder width grip or slightly wider is sufficient to target the chest muscle. However if you are wanting to target the tricep muscles, you would get a narrow grip with your hands 6-12 inches apart.
"Pronated Overhand" "Supinated Grip"
There is also the Neutral Grip in which the palms face in and the knuckles point out to the side, as in a handshake. An example of this can be seen with how the dumbbells are held while doing lunges while holding dumbbells for resistance.
2. Breathing Considerations:
Breathing is a very important aspect in regard to resistance training. During a resistance exercise Exhale through the "sticking point" (the most difficult part of the exercise) during the concentric or exertion phase and inhale during the easier part of the exercise (the eccentric phase). For example, since the sticking point of the shoulder press exercise is reached when the bar or machine handles are about halfway up, the client should exhale through this portion of the movement. As the bar or handles are lowered back down to the starting position, the client should inhale. This breathing strategy applies to almost all resistance training exercises.
3. Spotting Exercises for Resistance Training:
When performing resistance training the first priority is safety. When lifting submaximal and or maximal lifts, it is very important to have another person who acts as a spotter to ensure your safety during the exercise movement. This need for a spotter is usually associated with Free-Weight Exercises. Bars, Dumbbells, and Weight Plates that are not restricted to a fixed movement path increase the possibility that a individual will lose control and become injured. A spot can also be given for a machine exercise, but is not as necessary because individuals using machine exercise equipment are not exposed to the possibility that a bar, dumbbell, or weight plate could fall on them. This advantage does not imply that machine exercises do not require supervision or assistance, however a client may need help with maintaining proper speed and range of motion.
Four Free Weight Exercise conditions require a Spotter. These include exercises that are performed:
* Overhead (e.g., standing shoulder press, shoulder dumbbell presses),
* Over the face (e.g., bench press, lying triceps extension),
* With a bar on the upper back and shoulders (e.g., back squat) or
* With a bar positioned on the front of the shoulders or clavicles (e.g., front squat).
4.Core Exercises/Multijoint-Exercise - An exercise that involves movement at two or more
primary joints. These types of exercises are typically more effective at helping clients reach
their exercise goals. A core exercise must meet these two criteria:
* It should involve movement at two or more primary joints.
* It should recruit one more large muscle groups or areas (i.e., chest, shoulders, upper
back, hips/thighs) with the synergistic help of one or more smaller groups or areas (i.e.,
biceps, triceps, abdominals, calves, neck, forearms, lower back, or shins). One core
exercise can affect as many muscles or muscle groups as four to eight assistance
exercises. For example, the bench press is a core exercise because it involves
movement principally at the shoulder and elbow joints and recruits the large chest
muscles with the synergistic help of the anterior deltoids and the triceps brachii muscles.
A core exercise that places an axial stress (or load/weight) on the spine (e.g., power clean, shoulder press, back squat) is also called a structural exercise. A structural exercise requires the torso muscles to maintain an erect or near-erect posture when performing the exercise. A structural exercise that is performed very quickly is further classified or called a "power" or "explosive" exercise such as the power clean, snatch, or high pull.
Example of a Multi-Joint Core Exercise is the Deadlift which is a great overall workout and great for developing a strong and thick back. Description of how to perform the Deadlift at the bottom of the page under "Deadlifts."
5. Single-Joint (assistance) Exercise - An exercise that involves movement at only one
primary joint. Some clients may prefer to perform assistance exercises to maintain
muscular balance across joints, help prevent injury or rehabilitate a previous injury, or
isolate a specific muscle or muscle group. An assistance exercise must meet two criteria:
* It must involve movement at only one primary joint (a single-joint exercise).
* It must recruit a smaller muscle group or only one large muscle group or area.
Examples, include the barbell biceps curl exercise, the pec deck, and dumbbell fly are also assistive exercises.
"Coming soon Examples of popular exercies."
