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Fundamentals of Exercise Technique

The document discusses fundamentals of exercise technique including proper handgrips, body positioning, range of motion, breathing, use of weight belts, and spotting techniques. It provides details on grips, positioning the body for stability, maintaining full range of motion and controlled speed, and breathing considerations such as exhaling through sticking points. Safety techniques like using weight belts and spotters for overhead exercises are also covered.

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Christian Garcia
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53 views

Fundamentals of Exercise Technique

The document discusses fundamentals of exercise technique including proper handgrips, body positioning, range of motion, breathing, use of weight belts, and spotting techniques. It provides details on grips, positioning the body for stability, maintaining full range of motion and controlled speed, and breathing considerations such as exhaling through sticking points. Safety techniques like using weight belts and spotters for overhead exercises are also covered.

Uploaded by

Christian Garcia
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Fundamentals of exercise technique

Handgrips

Common handgrips

 Pronated grip: with palms down and knuckles up.


 Supinated grip: with palms up and knuckles down.

Less common grips

 Alternated grip: in which one hand is in a pronated grip and the other is in a supinated grip.
 Hook grip: which is similar to the pronated grip except that the thumb is positioned under the index
and middle fingers.

Note: This grip is typically used for performing exercises that require a stronger grip.

Establishing the proper grip in an exercise

Establishing the proper grip in an exercise involves placing the hands at the correct distance from each other
(grip width).

The three grip widths are:

 Common
 Wide
 Narrow

For most exercises the hands are placed approximately shoulder-width apart. The hand positioning for all
exercises should result in a balanced, even bar.

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.

 Exercises performed during standing: Typically require that the feet be positioned slightly wider than
hip-width with the hells and balls of the feet in contact with the floor.
 Seated or supine (lying face up) exercises performed on a bench require a specific posture: The
athlete should position the body to achieve a five-point body contact position:

1. Head is placed firmly on the bench or back pad.


2. Shoulders and upper back are placed firmly and evenly on the bench or back pad.
3. Buttocks are placed evenly on the bench or seat.
4. Right foot is flat on the floor.
5. Left foot is flat on the floor.
Note: Establishing and maintaining this five-point body contact position at the beginning and
throughout the movement phases promotes maximal stability and spinal support.

Range of motion and speed

 When the range of motion (ROM) is covered during an exercise, the value of the exercise is maximized
and flexibility is maintained or improved.
 Repetitions performed in a slow, controlled manner increase the likelihood that fall ROM can be
reached.
 When power or quick-lift exercises are performed, an effort should be made to accelerate the bar to a
maximal speed while still maintaining control and proper form throughout the exercise.

Breathing considerations

Inhalation and exhalation

The most strenuous movement of a repetition – typically soon after the transition from the eccentric phase to
the concentric phase – is referred to as the sticking point.

 Strength and conditioning professionals should typically instruct athletes to exhale through the sticking
point and to inhale during the less stressful phase of the repetition.

Example

Since the sticking point of the biceps curls exercise occurs about midway through the upward movement phase
(concentric elbow flexion)

 The athlete should exhale during this portion.


 Inhalation, then should occur as the bar is lowered back to the starting position.

Breath holding technique

There are some situations in which breath holding may be suggested, however. For experienced resistance-
trained athletes performing structural exercises (those that load the vertebral column and therefore place
stress on it) with high loads, the Valsalva maneuver can be helpful for maintaining proper vertebral alignment
and support. The Valsalva maneuver 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.

- Advantages: The advantage of the Valsalva maneuver is that it increases the rigidity of the entire torso
to aid in supporting the vertebral column, which in turn reduces the associated compressive forces on
the disks during lifting.
- Disadvantages: The increase in intra-abdominal pressure has potentially detrimental side effects, such
as dizziness, disorientation, excessively high blood pressure, and blackouts.

Note: The breath-holding phase is and should be quite transient, only about 1 to 2 seconds (at most).
Weight belts

The use of a weight belt may help maintain intra-abdominal pressure during lifting. Its appropriateness
depends on the type of exercise performed and the relative load lifted. It is recommended that a weight belt
be worn:

- For exercises that place stress on the lower back


- During sets that use near-maximal or maximal loads

Advantages

 Reduce the risk of lower back injury when combined with proper lifting and spotting
techniques.

Disadvantages

 Wearing a bell too often reduces opportunities for the abdominal muscles to be trained.

Note: No weight bell is needed for exercises that do not stress the lower back, or for exercises that do stress
the lower back but involve the use of light loads.

Spotting free weight exercises

A spotter is someone who assists in the execution of an exercise to help protect the athlete from injury. A
spotter may also serve to motivate the athlete and help in the completion of forced repetitions, but the
spotter´s primary responsibility is the safety of the athlete being spotted.

Types of exercises performed and equipment involved

 Free weight exercises over the head:

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