Fundamentals of exercise technique

This chapter provides guidelines and strategies for performing and teaching safe and effective lifting and spotting techniques. Proper exercise execution promotes injury-free results and time-efficient training.

The first half of this chapter focuses on:

• Fundamental techniques for performing and spotting exercises

• Use of weight belts during lifting

It is assumed that the reader is already familiar with these exercises. Therefore, this chapter presents guidelines for the most commonly accepted methods of execution.

Handgrips

Two common grips:

• Pronated grip (overhand) – palms down, knuckles up

• Supinated grip (underhand) – palms up, knuckles down

Two less common grips:

• Alternated grip – one hand pronated, one supinated

• Hook grip – thumb tucked under the fingers (used for Olympic lifts like the snatch or clean)

Another variation:

• Neutral grip – knuckles point laterally (like a handshake)

Grip width varies by exercise:

• Common (shoulder-width)

• Wide

• Narrow

Stable body and limb positioning

• For standing exercises: feet slightly wider than hip-width with heels and balls of the feet in contact with the floor.

• For seated/supine exercises: use the five-point body contact position:

  1. Head on the bench or pad

  2. Shoulders/upper back on the bench

  3. Buttocks on the bench or seat

  4. Right foot flat on the floor

  5. Left foot flat on the floor

This promotes spinal stability and balance throughout the movement.

Breathing considerations

• Exhale through the sticking point (most strenuous part of the rep)

• Inhale during the eccentric phase

Valsalva maneuver may help experienced lifters stabilize the spine during heavy lifts:

• Involves exhaling against a closed glottis

• Increases intra-abdominal pressure

• Should not be held longer than 1–2 seconds

Range of motion and speed

• Full range of motion (ROM) is ideal for flexibility and joint health.

• Some situations require partial ROM due to mobility issues or technique needs.

• Controlled movements increase ROM benefits.

• Fast/explosive lifts (e.g., power clean) must still maintain form and control.

Weight belts

• Recommended for exercises that stress the lower back and near-maximal or maximal loads (e.g., squat, deadlift).

• Not needed for lighter loads or exercises not stressing the lower back.

• Can reduce risk of injury but may reduce abdominal muscle activation.

Spotting free weight exercises

Spotter’s responsibilities:

• Ensure safety of the lifter

• Assist with forced reps (if needed)

• Focus on proper form and injury prevention

Types of exercises and spotting

• Overhead, bar-on-back, or front-of-shoulder exercises: challenging and require more spotting skill

• Over-the-face exercises (e.g., triceps extension): spot with an alternated grip and return bar safely

• Dumbbell exercises: spot close to the dumbbells, ideally at the wrists or forearms, not elbows

Do not spot power exercises: (e.g., snatch, power clean). Instead:

• Clear the area

• Teach athletes how to safely drop or move away from the bar

Number of spotters:

• Determined by load, athlete/spotter strength, and experience

• Heavier loads may require multiple spotters

• More spotters increase safety but also increase complexity of coordination

Communication between athlete and spotter:

Before lifting, the athlete should communicate:

• How the bar will be lifted

• Number of reps

• Timing for help

Use of a liftoff

A liftoff refers to helping the athlete move the bar or dumbbells from the rack or supports into the start position of the lift.

• Typically used for:

  • Bench press

  • Shoulder press

  • Squatting from low supports

• The liftoff involves coordinated verbal cues between the athlete and spotter (e.g., “One, two, three”).

• The spotter should ensure the athlete has full control before moving away.

Amount and timing of spotting assistance:

• Spotters should be trained to recognize when to help:

  • Sticking point of a rep

  • Total failure

  • When a verbal or visual signal is given

• Spotter should respond immediately and smoothly, ensuring:

  • Load doesn’t abruptly shift

  • Safety of both athlete and spotter is maintained

Guidelines for spotting

Key points:

• Spotting is essential for exercises where weights are lifted overhead, over the face, or behind the back.

• Power exercises are not spotted; instead, athletes must be trained to miss lifts safely.

• Proper communication between the spotter and athlete is essential.

• Spotting may require multiple spotters depending on load and complexity.

• A liftoff may be required to safely begin exercises like the bench press.

• Safety is the top priority when conducting strength training.