Before You Start...(The Fundamentals!) Lyrics

Most resistance exercises require some type of handgrip, while all exercises require an optimal limb position, movement range and speed, and breathing pattern. Furthermore, some lifts may warrant the use of a weight belt or other special procedures. All these aspects of resistance training make up the fundamentals.

Handgrip



1. Pronated grip





2. Supinated grip





3. Neutral grip





4. Alternated grip





5. Hook grip




6. Open vs. Closed grip
Other Considerations: Grip width



Stability and Limb Positioning



Standing

Seated or supine

Other Considerations: Pully-based machines



Range of Motion and Speed



Strength and flexibility gains only occur within the RoM they are trained. Ideally, an exercise's full RoM will mimic the RoM of the involved joints.

Speed is usually a variable of intensity, or else manipulated in such a way that elicits the desired results. However, for beginners, repetitions should be performed in a slow, controlled manner.



Breathing



In almost all cases, especially when the participant is untrained, the breathing technique generally follows this pattern:

Eccentric = inhale
Concentric = exhale


For highly-trained athletes attempting structural exercises, the Valsalva maneuver may be used.



Weight Belts



(Don't be that guy...)

Weight belts should only be worn during exercises that place stress on the lower back or during sets that use near-maximal or maximal loads.



Lifting a Bar off the Floor



Whether performing a lift or moving weights around, there are a few things to keep in mind, especially if it is a heavy load:

1. Position your feet ~shoulder-width apart.
2. Bend at the knees.
3. Keep your back flat.

4. Maintain a line of pull as close to your body as possible.



Spotting Free Weight Exercises



Whether a stranger or someone you know, your spotter will be your best friend in the weight room; this is no small responsibility, especially if you are a heavy lifter, and shouldn't be taken lightly. Here are some guidelines for spotting:

a. Overhead dumbbell exercises
b. Overhead barbell exercises
c. Power exercises
d. Squats
Communication between the lifter and the spotter is also crucial. There are generally 3 things that need to be expressed before starting a lift: (1) how many repetitions will be performed, (2) how the bar will be handled at liftoff, and (3) the timing of the rack. If you are working with a new spotter, you may also have to clarify the amount and timing of assistance.



Basic Exercises



Abdomen:
a. Bent-Knee Sit-Up
b. Abdominal Crunch

Back:
a. Bent-Over Row
b. Lat Pulldown
c. Seated Row
d. Low-Pully Seated Row

Biceps:
a. Barbell Biceps Curl
b. Hammer Curl

Calves:
a. Standing Calf Raise
b. Seated Calf Raise

Chest:
a. Flat Bench Press
b. Incline Bench Press
c. Flat Dumbbell Fly
d. Vertical Chest Press

Forearms:
a. Wrist Curl
b. Wrist Extension
Hip and Thigh:
a. Hip Sled
b. Back Squat
c. Front Squat
d. Forward Step Lunge
e. Step-Up
f. Good Morning
g. Deadlift
h. Stiff-Leg Deadlift
i. Leg (Knee) Extension (Machine)
j. Leg (Knee) Curl (Machine)

Shoulders:
a. Shoulder Press
b. Machine Press
c. Upright Row
d. Lateral Shoulder Raise

Triceps:
a. Lying Barbell Triceps Extension
b. Triceps Pushdown

Power Exercises:
a. Push Press
b. Power Clean
c. Snatch

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About

Genius Annotation

Before beginning any resistance training program, it’s crucial to have an understanding of proper technique and the reasoning behind certain fundamentals of weight lifting. The following should serve as a good introduction, with some valuable resources included for any further research.

At the end of this post I have included a list of basic single- and multi-joint exercises, most of which are appropriate for beginners.

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