The Insider'S Tell-All Handbook On Weight-Training Technique

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THE INSIDER’S TELL-ALL HANDBOOK ON WEIGHT-TRAINING TECHNIQUE

muscle groups affected, 44 importance of, 56


parallel grip, ü45ý machine crunch, 58, ü59ý
parallel grip bar, adjustable, ü46ý muscle groups affected, 56
performance, 44 overhead pulley crunch, 57, ü58ý
setup and positioning, 44 reverse crunch, 58–59
slanted bar, ü46ý on horizontal bench, ü59ý
spotting, 46 incline, ü59ý
use of chalk, 46 Curl
use of neoprene, 46 with barbell, 60–62
weight additions, 46, ü47ý with dumbbells, 62–63
Calf raise hammer, ü62ý
donkey, ü5–52ý limitations, 63
muscle groups affected, 48 muscle groups affected, 60
one-legged spotting, 63
with calf machine, ü5ý supinating, ü63ý
with horizontal bar, ü5ý
range of motion, 48–49
rounded back in standing raise, ü50ý–5 D
seated, 52 Deadlift, bent-legged
seated, setup, ü52ý analysis of technique, 77–78
spinal compression, 50 back injuries, 67–ü68ý, 75, 77
standing calf machine, 49–ü50ý callus prevention, 75–76
using power rack, ü50ý–5 flexibility, 64
weight adaptation, 49 footwear, 65
Callus, prevention and control, 2, 75–76 from the top, ü76ý–77
Cambered squat bar, 3, ü2ý, 5–52, ü53ý grips, types of, ü8ý
Chalk hand positioning aids, ü67ý, ü7ý
in bench press, 38, ü39ý hip positioning, ü66ý, 67
in cable row, 46 lifting belt, 75
in deadlift, 66, 74, 76 mirror, use of, 75
as grip aid, 27, 23 modified straddle lift, 78–80
in overhead lockout, 04 muscle groups affected, 64
in overhead press, 08 performance, 67–69
in pulldown, 26 plate changing, 75
for squat, 58 setup and positioning, 65–67
in thick-bar hold, 73 sumo technique, 72–74, ü73ý
in wrist roller, 76 training surface, 65
Checklists, for exercise form, 78 training tips, 74–76
Chest stretching, ü95ý, ü97ý use of chalk, 66, 74, 76
Chinning, see Pullup variations, 65
Chiropractor, selection of, 22 with Trap Bar, 69–72
Close-grip bench press Deadlift, partial
hand spacing, ü55ý muscle groups affected, 8
muscle groups affected, 54 with power rack, ü9ý
performance, 54 technique, 8
setup and positioning, 54 with Trap Bar, 8
spotting, 55 Deadlift, stiff-legged, see Stiff-legged deadlift
Clothing, 34, 39,52, 58, 76 Decline bench press
Coach, selection of, 79 bar path, 82, ü83ý
Concentration, 7 bottom position, ü83ý
Conner, Dick, 02 muscle groups affected, 82
Control, 7 safety issues, 82
Crocco, David, 32 spotting, 82
Crunch abdominal exercises Deltoid exercises
basic crunch situp, 56–57 bench press, 34–43
basic crunch situp, with dumbbell, ü56ý cable row, 44–47

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