Created by the National Strength and Conditioning Association (NSCA), Exercise Technique Manual for Resistance Training, Fourth Edition With HKPropel 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 an NSCA certification exam and for others who design programs for athletes and clients of all ages and fitness levels.
This updated reference is the most comprehensive collection of resistance training technique available. The revised fourth edition contains the following:
An additional 30 exercises that expand the coverage to 100 total exercises, each with a step-by-step checklist that teaches safe and effective exercise technique
Two or more full-color photos of each resistance training exercise that distinctly show correct technique
Online video clips for each resistance training exercise that demonstrate proper technique in action and highlight common errors
Exercise Technique Manual for Resistance Training, Fourth Edition With HKPropel Online Video, is organized by body region, with parts I through IV covering total body, lower body, upper body, and anatomical core exercises. Part V highlights exercises using alternative modes and nontraditional implements. 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.
With 100 resistance training exercises and online video demonstrations, Exercise Technique Manual for Resistance Training is the most authoritative and current resource in teaching safe and effective resistance exercise technique.
Note: A code for accessing online videos is included with this ebook.
Part I. Total Body Power and Explosive Exercises 1.1 Power Snatch 1.2 Power Snatch From Blocks 1.3 Hang Power Snatch 1.4 One-Arm Dumbbell Snatch 1.5 Muscle Snatch 1.6 Power Clean 1.7 Hang Power Clean 1.8 Dumbbell Hang Power Clean 1.9 Push Press 1.10 Dumbbell Hang Power Clean to Push Press 1.11 Push Jerk 1.12 Split Jerk
Part II. Lower Body Hip and Thigh (Multijoint) Exercises 2.1 Front Squat 2.2 Back Squat 2.3 Romanian Deadlift (RDL) 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 2.10 Barbell Hip Thrust 2.11 Single-Leg Dumbbell Hip Thrust 2.12 Single-Leg (Pistol) Squat 2.13 Nordic Hamstring Curl
Hip and Thigh (Single-Joint) Exercises 2.14 Stiff-Leg Deadlift 2.15 Good Morning 2.16 Leg (Knee) Extension (Machine) 2.17 Seated Leg (Knee) Curl (Machine) 2.18 Lying Leg (Knee) Curl (Machine)
Part IV. Anatomical Core Anatomical Core Exercises 4.1 Curl-Up 4.2 Abdominal Crunch 4.3 Front Plank 4.4 Side Plank 4.5 Stability Ball Pike 4.6 Stability Ball Jackknife 4.7 Abdominal Crunch (Machine) 4.8 Stability Ball Abdominal Crunch 4.9 Stability Ball Reverse Back Extension 4.10 Stability Ball Rollout 4.11 Roman Chair Back Extension 4.12 Pallof Press (Machine) 4.13 Woodchop (Machine) 4.14 Russian Twist
Part V. Alternative Modes and Nontraditional Implements Exercises Using Alternative Modes and Nontraditional Implements 5.1 Two-Arm Kettlebell Swing 5.2 Bulgarian 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 5.10 Landmine Shoulder Press 5.11 Landmine Row 5.12 Sled Push 5.13 Medicine Ball or Slam Ball Slam
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.