When using alternative modes and nontraditional implement exercises, general guidelines are similar to those used with traditional resistance training. A stable body position is essential to safely and effectively stress the skeletal muscle system. This often means a position where feet are slightly wider than shoulder-width when freestanding. For instability devices, body position may need to be modified for safety and balance.
Key points for safety and performance:
Maintain proper body alignment.
Use correct grip for the exercise.
Brace the core to stabilize the spine. Exhale during the concentric phase and inhale during the eccentric phase for light to moderate loads.
The Valsalva maneuver may be used during maximal or near-maximal lifts, but only by experienced lifters. It is contraindicated for some populations (e.g., individuals with hypertension).
Bodyweight training uses the individual’s body as resistance (e.g., push-ups, pull-ups, sit-ups, air squats). It emphasizes relative strength and body control and is cost-effective. However, absolute strength gains may be limited due to the fixed load (body weight).
To increase intensity, practitioners can:
Increase reps.
Change movement pattern (e.g., elevate feet for push-ups)
Use suspension devices for instability and muscle activation .
Benefits of bodyweight training:
Specific to individual anthropometrics.
Often includes closed-chain movements.
Improves body control and relative strength.
Low-cost and versatile.
“Core” refers to the axial skeleton and associated soft tissues including:
Bony structures: pelvis, spine, shoulder girdle.
Soft tissues: ligaments, tendons, muscles, fascia.
Core stability improves force transfer during athletic movements and may reduce injury risk. Core stability training enhances activation of core musculature, especially when performed in unstable conditions.
Isolation exercises target specific muscles with minimal involvement of other groups (e.g., plank, side plank). While they can improve stability and reduce injury risk, they are not as effective as ground-based compound movements (e.g., squat, deadlift) for performance outcomes.
Ground-based exercises offer greater activation and are more applicable to sport movements involving trunk rotation.
Machines provide stability and allow focus on specific muscle groups. However, they reduce the need for stabilizer activation compared to free weights. Free-weight, ground-based lifts generally show greater overall muscle activation and transfer to athletic performance. Machines, however, remain valuable for targeted hypertrophy, assistance work, or for athletes who need additional stability.
Free weight ground-based exercises:
Emphasize specificity and instability
Benefit strength and power development
These include wobble boards, balance pads, and Swiss balls. They are used to:
Increase core muscle activation
Enhance proprioception
Aid rehabilitation (especially ACL and back injuries)
However, instability training often results in lower force output and may not benefit athletes focusing on strength/power.
Includes constant external, accommodating, and variable resistance. Tools like bands and chains modify resistance through the range of motion, increasing load as leverage improves.
Benefits:
Mimics joint mechanics
Enhances power and acceleration
Allows for deceleration and dynamic effort
Chains change the resistance as the lift progresses:
Less resistance at the bottom
More resistance at the top
Determining resistance with chains:
Resistance varies based on chain length, diameter, and number of links.
The average resistance at the top and bottom positions should be calculated, then averaged to determine load adjustment.
Athletes training at 3RM should subtract this average chain resistance from the barbell.
Applying chains to free weight exercises:
Chains may hang fully or partially touch the ground to modify resistance during movement.
At the bottom position, more chain rests on the floor = less resistance.
At the top, more chain is lifted = more resistance.
This creates variable loading and may enhance neuromuscular activation and concentric rate of force development.
Use and benefits:
Resistance bands provide variable resistance, increasing as they are stretched.
Popular for enhancing power development.
Can be combined with traditional lifts (e.g., squats, bench press).
Determining resistance with bands:
Resistance depends on:
Band thickness
Material stiffness
Degree of stretch (deformation)
Equation: Tension = Stiffness × Deformation
Coaches must determine top and bottom tensions and average them to modify training loads.
Band tension is nonlinear and varies by manufacturer and elongation. Use published tension tables, ensure secure anchoring, and monitor joint torques at end range.
These methods incorporate tools not commonly found in traditional strength training, such as:
Tires
Logs
Kettlebells
Sleds
Weighted stones
When using these implements, coaches should also consider facility and safety factors, including appropriate flooring, adequate space, spotter positioning, awareness of pinch hazards, and adherence to facility policies and the emergency action plan (EAP).
Benefits:
Adds variety and instability.
Targets unique movement patterns and muscles.
Useful for advanced or strongman athletes.
Tire flipping technique:
Choose a tire appropriate for the athlete’s size and ability.
Place feet hip-width apart with ankles dorsiflexed.
Use a supinated grip and raise the chest.
Drive knees and hips forward while plantar flexing.
Push the tire explosively forward.
After contact, rotate hands to a pronated grip and continue pushing.
Common technical flaws:
Feet too close = rounding the back.
Hips rise faster than shoulders.
Lifting motion instead of pushing.
Spotting the tire:
A traditional strongman lift that mimics the clean or clean and press. Logs are weighted and often thicker, requiring different grip and support compared to barbells. The wider grip and neutral handle placement pose a greater challenge to lifters unfamiliar with the implement. Limited research exists on the efficacy of log-based lifts.
Key points:
Designed with midrange grip and thick handles
Alters mechanics compared to traditional Olympic lifts
Typically used for power development and grip strength
Involves walking while holding heavy loads in each hand. This dynamic exercise enhances:
Core and grip strength
Anaerobic endurance
Balance and stabilization
It activates muscles in a unique, functional way, though scientific research is limited. Due to high loads, it is only recommended for advanced lifters.
Originating in Eastern Europe, kettlebells are widely used for:
General physical preparation
Cardiovascular conditioning
Strength endurance
Scientific support:
Increases in strength and vertical jump noted, although generally less than traditional weight training
Back squat strength increased modestly over 6 weeks
Types:
Cast iron kettlebells: Vary in size with weight
Competition kettlebells: Uniform size, color-coded, made from steel
Selection considerations:
Fixed vs. adjustable load
Handle design and spacing (smooth vs. painted or polished)
Handle diameter varies by weight
Used to correct imbalances, reduce asymmetries, and rehabilitate injuries. Examples include:
Lunges
Step-ups
Bulgarian split squats
Applications:
Unilateral exercises target specific limbs, improving symmetry.
Useful for untrained or injured athletes.
Trained individuals may benefit more from bilateral exercises due to enhanced neuromuscular efficiency (bilateral facilitation).
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