Resistance Training

1
Resistance Training Spotting Procedures

• University of Massachusetts Boston
• Strength Conditioning
• Timothy R. Morgan D.C.

2
Hand Grips

• Supinated Grip aka underhand grip
• palms up knuckles down
• Pronated Grip aka overhand grip
• palms down knuckles up
• Alternated Grip one hand is pronated
• and one hand is supinated used with
• heavy lifts i.e. deadlift and during
• spotting maneuvers
• Hook Grip pronated grip with thumb
• tucked under index and middle finger used
• when extra hand strength is needed i.e.
  snatch

3
Grip Width Body Positioning

• Depending on the goal of the exercise
  different grip widths are utilized.
• Common Grip Width approximately shoulder width
• Wide Grip Width - wider than shoulder width
• Narrow Grip Width narrower than common grip
• Hand positioning for all exercises should result
  in a balanced even bar care should be taken to
  assure symmetrical distance between plates and
  hands
• Standing exercises typically require a stable
  body position with feet spread slightly wider
  than shoulders
• Seated or supine exercises should be carried out
  with five points of contact in order to
  maintain maximal stability and spinal support

4
Body Positioning (cont.)

• 5 Point body contact position - Back of head
  Upper back shoulders Lower back/buttocks
  right left feet

Cam or lever based machines have positioning
requirements depending on body size proportions
and axis of rotation primary joint axis of
rotation is aligned with the machines A of R.
5
Movement ROM Speed

• Exercises performed through a full joint range of
  motion maintains joint mobility and provides for
  dynamic flexibility of the musculature
• Safety concerns must be considered when
  prescribing exercises through a joints full ROM.
  If the muscle/joint mechanical advantage is lost
  as the joint ROM increases injury likelihood
  also increases
• Speed of repetition is determined by the goal of
  the exercise
• Isometric used in rehab early strength
  training and with muscle activation protocols
  no movement is made therefore no speed
• Slow controlled movements allow for a full
  joint ROM if applicable
• Accelerated quick movement utilized with power
  lifts PW/t

6
Speed of Movement

• Tempo the speed of a singular repetition Tempo
  can be expressed in numerical terms based on
  three phases of the repetition
• Eccentric/Pause/Concent
  ric
• i.e. 3/1/2 2/0/2
  4/1/2
• Set a group of repetitions
• Time Under Tension (TUT) the time it takes to
  complete a set TUT reflects the total time that
  the muscle is under tension Muscle response is a
  function of TUT
• Hypertrophy (increase in size) - TUT must be
  between 30-70 sec/set
• Strength TUT must be between 1-20 sec/set

7
Breathing Considerations

• Exhale through the sticking point of the lift
  which is the most difficult and strenuous portion
• Inhale through the easier portion of the lift
• Generally speaking the athlete should attempt to
  maintain a normal breathing pattern but may
  alter it to relieve the stress of the strenuous
  portion of the lift
• Valsalva Maneuver when expiration is
  intentionally restrained due to a closed glottis
  air is not moving out or in during the maneuver
• The Valsalva maneuver has potentially negative
  consequences i.e. an increase in BP changes in
  hemodynamics dizziness blackouts and
  significantly increases intra-abdominal pressure
• This increase in abdominal pressure can be
  utilized in a positive manner it can help to
  stabilize the spine during heavy lift it helps
  to maintain lumbar spine flat back posture
  reduces intervertebral disc compression as it
  temporarily increases the rigidity of the spine
• If the Valsalva Maneuver is utilized as a
  technique breath holding should be limited to
  1-2 seconds at most

8
Weight Belts

• Weight Belts are used to prevent excess stress
• on the lower back during sets that use
  near-maximal
• or maximal loads.

• Overuse of or dependence on weight belts
  effectively detrains the abdominal muscles
• Weight belts should not be used during lifts
  that do not place near maximal strains on the
  lumbar spine
• Lumbar spine stabilization provided by
  functionally strong core musculature is much
  preferred over a weight belt
• Powerlifters may benefit from training
  sub-maximal lifts without the use of a belt they
  can then use a belt when attempting maximal lifts

9
Spotting Free Weight Exercises

• Spotter someone who supervises monitors and
  provides for the safety of the athlete while
  he/she performs an exercise the spotter assists
  in the execution of an exercise to help protect
  the athlete from injury the spotter may provide
  verbal encouragement and motivation and may
  provide assistance in the form of partner
  assisted repetitions when the athlete is unable
  to perform the repetition successfully
• Higher risk exercises may require more than one
  spotter
• Two spotters are used when weight is lifted
  overhead when the weight is carried on the back
  or on the anterior shoulders or when weight is
  lifted over the face
• Overhead exercises and those involving the bar on
  the back or front shoulders should be performed
  inside of a power rack
• Dumbbell exercises typically require more spotter
  skill experience and the spotter should spot
  as close to the dumbbells as possible
• Power exercises should not be spotted out of
  concern for the spotters safety

10
Spotting (cont.)

• Depending on the type of lift and the amount of
  weight being lifted two or more spotters may be
  utilized however this occurs only in special
  circumstances such as very heavy strength
  training and powerlifting competitions

11
Spotting

• Olympic lifting does not call for spotters as
  it is potentially very dangerous

• Olympic style lifting is done on specialized
  platforms with abundant space if the lifter
  cannot handle the lift he/she has the option of
  dropping the weight
• The SC professional must teach the athlete how
  to manage the weight when the lift is missed.
  If the weight is being carried in front the
  lifter pushes the weight forward and allows it to
  drop to the platform. If the weight is carried
  behind the head the lifter releases the bar and
  jumps forward. The SC professional is therefore
  responsible for maintaining a safe clear
  exercise space. No injuries !

12
Spotter/Lifter Communication

• Clear communications between the lifter and the
  spotter regarding
• How the weight is to be lifted
• How the weight is to be racked
• How many repetitions are expected
• How much assistance the lifter requires
• Whether or not a Liftoff is to be used

• Liftoff lifting the bar from the supports to a
  position in which the athlete can begin the
  exercise a liftoff is not always required but
  must be communicated before the lift i.e. on
  the count of three
• With the failure of a repetition the lifter
  must communicate with the spotter when to assist
  with the lift i.e. take it

13
Various Free Weight Equipment
Dumbbells
Power Squat Racks
Collars
Lifting Platform
Barbell
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References

• Baechle TR. Earle RW. Essentials of Strength
  Training and Conditioning 2nd Ed. 2000. Human
  Kinetics.