CSCS Study Guide Chapter 15: Exercise Technique for Free Weight and Machine Training

Edited by: Danielle Abel

Chapter 15 focuses on techniques for free weight & machine training, along with grips for lifting, breathing, lifting belts, & spotting. 

Proper Technique

Proper technique support proper form, improves biomechanical efficiency and increases safety. 

Hand Grips

There are 3 main grips that you'll need to be familiar with:

• Pronated grip - also known as an overhand grip, knuckles are up, and palms are down or facing away
  • Clean grip - grip is slightly wider than shoulder width
  • Snatch grip - the grip is wider and determined by measuring the length from one first to the opposite shoulder or by measuring elbow to elbow with arms out to the sides of the body.
  • Hook grip - similar to the clean grip, but the thumb is tucked underneath the second and third finger to create a hook around the bar
• Supinated grip - also known as an underhand grip
  • Palms are up, and knuckles are down
• Alternated grip - one hand is pronated, and the other hand is supinated; this is commonly used with the deadlift movement

Breathing Techniques

Proper breathing technique includes breathing throughout repetitions, including inhaling during the eccentric portion of the movement and exhaling during the concentric portion of the movement. An easy way to remember it is that you want to exhale during the most difficult portion of the rep. You could also use breathing to get through a difficult sticking point with a lift, for example, coming out of the hole in a squat. 

The Valsalva Maneuver, a technique used for bracing, involves holding your breath. The Valsalva is best executed with the following considerations:

• During exercises with high loads
• Maintain alignment & stability of the spine
• From start to finish should not exceed more than 1-2 seconds
• Most effective for loads that are >80% of 1RM

Keep in mind; it is possible to experience side effects such as disorientation, extremely high blood pressure, dizziness, or even blackouts.

Weight Lifting Belts

Belts can provide an external cue to a lifter to maintain intra-abdominal pressure during lifting. In general, belts are used during lifting exercises that place load on the low bar when lifting max or near maximal weight. Belts should not be used with lifters who have not learned how to brace without the use of a belt. 

It is possible that using a weight-lifting belt may reduce the ability to train abdominal muscles due to the belt aiding in the stability of the movement, a job typically performed in part, by the abdominal muscles. 

Spotting Free Weight Exercises

Spotting protects athletes from potential injuries, with its main purpose being safety. Spotting requires good communication between the lifter and the spotter. 

Exercises that involve weights overhead, anteriorly on shoulders, over the face, or with a bar on the back are good movements to spot.

However, if an athlete is performing an Olympic lift, you do not spot these movements. Instead, you want to instruct the athlete on how to miss properly:

• Arms stay straight when missing a snatch
• Miss forward by pushing the bar away
• Miss backward by releasing the bar and jumping forward

Spotting Over-the-Face Barbell Exercises

The spotter should be prepared to grasp the bar with an alternated grip while maintaining a neutral spine and a wide base of support.

If an athlete uses dumbbells overhead or over the shoulders, the spotter should spot at the wrists, closest to where the weight is being manipulated from, not at the elbows.

In and Out of the Rack Exercises

Movements in the squat rack will primarily be exercises where the bar is on the front or the back of the shoulders. The biggest thing to keep in mind is that the lifting area must be cleared of all equipment:

• plates
• bars
• locks
• weight plate trees

Ideally, spotting exercises in the squat rack should be movements that occur overhead, like the barbell overhead press. 

Movements that should be spotted according to the NSCA include:

• Forward step lunge
• Step up
• Power exercises like the squat

Liftoffs 

A liftoff is where a spotter lifts the bar off to the athlete, for example, in the bench press or shoulder press. If J-hooks are not adjustable, a liftoff may also be used for a squat.

Liftoffs are not required, so it's up to the athlete if they would like a liftoff. If the athlete does want a liftoff, verbal communication is key between the athlete and the spotter. Be sure to decide on a command ahead of time. Example commands could be "up" or even "1, 2, 3."

Exercise Technique Examples

There are a number of movements that you'll want to know the proper technique for according to the NSCA book; the following list are the movements we would recommend studying & knowing all of the below movements & proper technique well: (our full CSCS Study Prep Course has detailed videos going through each of these to help you learn them more effectively & efficiently, check it out here). 

• Abdominal Crunch (Machine)
• Lat Pulldown (Machine)
• Barbell Biceps Curl
• Standing Calf (Heel) Raise Machine
• Barbell Wrist Extension
• Shoulder Press (Machine)
• Leg Press/Hip Sled
• One Arm Dumbbell Row
• Barbell Bent Over Row
• Single Leg DB Hip Thrust
• One Arm DB Snatch
• Barbell Upright Row
• Medicine Ball Slam
• Sled Push
• Bench Press
• Barbell Triceps Extension
• Barbell Back Squat
• Barbell Front Squat
• Barbell Step Up
• Barbell Deadlift
• Barbell Romanian Deadlift (RDL) 
• Barbell Lunge
• Barbell Overhead Press
• Barbell Push Press
• Barbell Push Jerk
• Barbell Split Jerk
• Barbell Full Clean
• Barbell Power Clean
• Barbell Hang Power Clean
• Barbell Power Snatch 

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