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Lifting Techniques

Lifting Techniques

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Lifting Techniques

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  1. 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)

  2. 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

  3. 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

  4. 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

  5. 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

  6. Lifting Technique • Spotting • Assisting in execution of the lift • Forced reps or partner-assisted actions • Motivation

  7. Spotting Techniques • Overhead & Front/Back Exercises • Over the face • Missed reps • Number of spotters • Communication between spotter and lifter • Liftoffs • Amount & Timing of spotting