Exercise Technique Manual for Resistance Training

Description

Created by the National Strength and Conditioning Association (NSCA), Exercise Technique Manual for Resistance Training, Third Edition With Online Video, is a practical resource for current and aspiring strength and conditioning professionals and personal trainers. With unmatched visual demonstration of a variety of free weight and machine exercises, the text is a valuable tool for those preparing for NSCA certification and for others who design programs for athletes and clients of all ages and fitness levels.

The fully updated, full-color reference explains 70 resistance training exercises with step-by-step instructions, photos, and online video demonstrations. The third edition contains several new features:

• Online video for each resistance training exercise, which demonstrates proper technique and highlights common errors in technique
• Expanded coverage from 57 to 70 exercises (54 free weight and 16 machine exercises), with many exercises greatly revised
• A special section on alternative modes and nontraditional implements, including kettlebell exercises

Exercise Technique Manual for Resistance Training, Third Edition With Online Video, is organized by body region, including total body, lower body, upper body, and core, and focuses on specific resistance training exercises that pertain to each region. Every chapter contains a table that describes each exercise’s concentric action, predominant muscle groups, and muscles involved, enabling readers to understand the impact of the exercises on each body region. To reinforce fundamental techniques, the text includes guidelines related to general safety, tips for breathing and spotting, preparatory body position, and weight belt recommendations.

Exercises are explained through sequential instructions and photos to ensure that readers will learn the safest and most effective technique. Accompanying checklists identify the correct grip, stance, body position, and range of motion for each exercise. Online videos demonstrate proper technique as well as common errors so that users can recognize incorrect techniques and make appropriate adjustments. These videos are an invaluable resource and visual aid for learning correct technique—in the strength and conditioning facility and in the classroom—and are available at www.HumanKinetics.com/ExerciseTechniqueManualForResistanceTraining.

With the inclusion of additional exercises as well as online video demonstrations, Exercise Technique Manual for Resistance Training, Third Edition With Online Video, is the most authoritative and current resource in teaching safe and effective resistance exercise techniques.

Contents

Preface
Accessing the Online Video
Introduction

Part I. Total Body
Power and Explosive Exercises
1.1 Power Snatch
1.2 Hang Power Snatch
1.3 One-Arm Dumbbell Snatch
1.4 Muscle Snatch
1.5 Power Clean
1.6 Hang Power Clean
1.7 Dumbbell Hang Power Clean
1.8 Push Press
1.9 Push Jerk
1.10 Split Jerk

Part II. Lower Body
Hip and Thigh (Multijoint) Exercises
2.1 Front Squat
2.2 Back Squat
2.3 Romanian Deadlift
2.4 Deadlift
2.5 Hip Sled (Machine)
2.6 Seated Leg Press (Machine)
2.7 Step-Up
2.8 Forward Step Lunge
2.9 Glute Ham Raise
Hip and Thigh (Single-Joint) Exercises
2.10 Stiff-Leg Deadlift
2.11 Good Morning
2.12 Leg (Knee) Extension (Machine)
2.13 Seated Leg (Knee) Curl (Machine)
Calf (Single-Joint) Exercises
2.14 Seated Calf (Heel) Raise (Machine)
2.15 Standing Calf (Heel) Raise (Machine)

Part III. Upper Body
Chest (Multijoint) Exercises
3.1 Flat Barbell Bench Press
3.2 Incline Barbell Bench Press
3.3 Flat Dumbbell Bench Press
3.4 Incline Dumbbell Bench Press
3.5 Vertical Chest Press (Machine)
Chest (Single-Joint) Exercises
3.6 Pec Deck (Machine)
3.7 Flat Dumbbell Fly
3.8 Cable Crossover (Machine)
Back (Multijoint) Exercises
3.9 Lat Pulldown (Machine)
3.10 Bent-Over Row
3.11 One-Arm Dumbbell Row
3.12 Low-Pulley Seated Row (Machine)
3.13 Seated Row (Machine)
3.14 Face Pull (Machine)
Shoulder (Multijoint) Exercises
3.15 Shoulder Press (Machine)
3.16 Seated Barbell Shoulder Press
3.17 Seated Dumbbell Shoulder Press
3.18 Upright Row
Shoulder (Single-Joint) Exercises
3.19 Lateral Shoulder Raise
3.20 Bent-Over Lateral Raise
Biceps (Single-Joint) Exercises
3.21 Barbell Biceps Curl
3.22 Hammer Curl
Triceps (Single-Joint) Exercises
3.23 Lying Barbell Triceps Extension
3.24 Triceps Pushdown (Machine)
Forearm (Single-Joint) Exercises
3.25 Wrist Curl
3.26 Wrist Extension

Part IV. Core
Core Exercises
4.1 Bent-Knee Sit-Up
4.2 Abdominal Crunch
4.3 Front Plank
4.4 Side Plank
4.5 Stability Ball Rollout
4.6 Stability Ball Pike
4.7 Stability Ball Jackknife
4.8 Abdominal Crunch (Machine)
4.9 Stability Ball Abdominal Crunch
4.10 Stability Ball Reverse Back Extension

Part V. Alternative Modes and Nontraditional Implements
Exercises Using Alternative Modes and Nontraditional Implements
5.1 Two-Arm Kettlebell Swing
5.2 Single-Leg Squat
5.3 Single-Leg Kettlebell Romanian Deadlift
5.4 Turkish Get-Up
5.5 One-Arm Kettlebell Clean
5.6 One-Arm Kettlebell Press
5.7 Kettlebell Front Squat
5.8 Stability Ball Bridge to Curl
5.9 Dumbbell Renegade Row

About the NSCA

Audiences

Applied reference for those preparing for a National Strength and Conditioning Association (NSCA) certification exam or for coaches, strength and conditioning professionals, personal trainers, and health and fitness instructors. Supplemental text and visual guide for college or university faculty who teach resistance training courses in strength and conditioning and personal training programs.

Author

The National Strength and Conditioning Association (NSCA) is the world’s leading organization in the field of sport conditioning. Drawing on the resources and expertise of the most recognized professionals in strength training and conditioning, sport science, performance research, education, and sports medicine, the NSCA is the world’s trusted source of knowledge and training guidelines for coaches and athletes. The NSCA provides the crucial link between the lab and the field.