Strength and Conditioning Chapter 14

one hand is in a pronated grip and the other is in a supinated grip

when the thumb is wrapped around the bar

when the thumb does not wrap around the bar, also known as open grip

• 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

also known as partner-assisted reps

• placing the hands at the correct distance from each other
• common, wide, and narrow
• in most exercises, hands places shoulder-width apart

• 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)

moving the bar from the upright supports to a position in which the athlete can begin the exercise

• knuckles point laterally, as in a handshake
• a variation of the pronated/overhand grip and the supinated/underhand grip

when the thumb does not wrap around the bar, also known as false grip

palms down and knuckles up, also known as pronated grip

• 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

palms down and knuckles up, also called overhand grip

someone who assists in the execution of an exercise to help protect the athlete from injury

• the most strenuous movement of a repetition
• typically soon after the transition from the eccentric phase to the concentric phase

those that load the vertebral column adn therefore place stress on it

plams up and knuckles down, also known as underhand grip

lying face up

palms up and knuckles down, also known as supinated grip

• 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