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alternated grip
one hand is in a pronated grip and the other is in a supinated grip
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closed grip
when the thumb is wrapped around the bar
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false grip
when the thumb does not wrap around the bar, also known as open grip
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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
- maintaining this position promotes maximal stability and spinal support
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forced repetition
also known as partner-assisted reps
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grip width
- placing the hands at the correct distance from each other
- common, wide, and narrow
- in most exercises, hands places shoulder-width apart
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hook grip
- similar to the pronated grip except that the thumb is positioned under the index and middle fingers
- typically used for performing exercises that require a stronger grip (power exercises, e.g. snatch)
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liftoff
moving the bar from the upright supports to a position in which the athlete can begin the exercise
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neutral grip
- knuckles point laterally, as in a handshake
- a variation of the pronated/overhand grip and the supinated/underhand grip
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open grip
when the thumb does not wrap around the bar, also known as false grip
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overhand grip
palms down and knuckles up, also known as pronated grip
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partner-assisted reps
- a spotter who also serves to motivate the athlete and help in the completion of forced repetitions
- can help an athlete benefit from training, but should not inhibit safety
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pronated grip
palms down and knuckles up, also called overhand grip
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spotter
someone who assists in the execution of an exercise to help protect the athlete from injury
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sticking point
- the most strenuous movement of a repetition
- typically soon after the transition from the eccentric phase to the concentric phase
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structural exercises
those that load the vertebral column adn therefore place stress on it
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supinated grip
plams up and knuckles down, also known as underhand grip
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underhand grip
palms up and knuckles down, also known as supinated grip
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Valsalva maneuver
- expiration against a closed glottis
- 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
- increases the rigidity of the the intire torso to aid in supporting the vertebral column, which in turn reduces the associated compressive forces on the disks during lifting
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