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Lifting Techniques . Hand placement/grip Figure 17.1 (Page 344) Pronated (overhand) Supinated (underhand) Neutral (used in hammer curls) Alternated Hook (Soley for power lifts: Snatch, Dead Lift,etc.) Support the weakness of the thumb in adduction/opposition Open vs Closed grip

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lifting techniques
Lifting Techniques
  • Hand placement/grip
    • Figure 17.1 (Page 344)
      • Pronated (overhand)
      • Supinated (underhand)
      • Neutral (used in hammer curls)
      • Alternated
      • Hook (Soley for power lifts: Snatch, Dead Lift,etc.)
        • Support the weakness of the thumb in adduction/opposition
    • Open vs Closed grip
    • Width of Grip
      • Figure 17.2 (Page 345)
lifting techniques2
Lifting Techniques
  • Body Stability & Limb positioning
    • Supine body position
      • Five-point contact position
        • Back of the head
        • Upper back/shoulders
        • Lower back/buttocks
        • Right foot
        • Left foot
    • Resistance training machines & limb positioning
      • Adjust equipment according to the axis of rotation
      • Biomechanical effectiveness
lifting techniques3
Lifting Techniques
  • ROM & speed of movement
    • ROM depends on the situation
      • Normal vs rehabilitation vs performance
    • Speed of movement
      • Normal vs rehabilitation vs performance
  • Sticking point & breathing
    • Transition from eccentric to concentric phase
    • Exhale during concentric phases
    • Appropriateness of breath holding
lifting technique
Lifting Technique
  • Valsalva maneuver
    • Forcing air against a closed glottis
    • Appropriate for power movements
      • “Fluid ball”
        • Support to the spinal column & abdomen
      • Dangerous levels of hypertension
lifting technique5
Lifting Technique
  • Weight belts
    • Abdominal dependence
    • Lower back support
    • Near-maximal to maximal loads (<5RM)
    • Inappropriate use
      • Lat pulldown, bench press, tricep extension
  • Lifting weight from the floor
    • Figure 17.3 (Page 346)
    • Stable back, low hips, neutral head
    • Lower the center of mass
lifting technique6
Lifting Technique
  • Spotting
    • Assisting in execution of the lift
      • Forced reps or partner-assisted actions
    • Motivation
spotting techniques
Spotting Techniques
  • Overhead & Front/Back Exercises
  • Over the face
  • Missed reps
  • Number of spotters
  • Communication between spotter and lifter
  • Liftoffs
  • Amount & Timing of spotting