Resistance Training Technique
Key Takeaways
Proper squat technique: feet shoulder-width apart, knees tracking over toes, neutral spine, depth to parallel or below with control.
Deadlift cues: bar over mid-foot, shoulders over or slightly in front of bar, neutral spine maintained throughout, hips and shoulders rise at same rate.
Bench press safety: 5-point contact (head, upper back, glutes, both feet), bar path from chest to over shoulders, controlled descent.
Valsalva maneuver (breath hold during exertion) is appropriate for heavy lifts; exhale during exertion for lighter, higher-rep work.
Common errors across lifts: excessive forward lean, lumbar flexion/extension, knee valgus, and improper breathing patterns.
Exam Note: Exercise Technique is the largest domain in the Practical/Applied section (36%, ~40 questions), with 30-40 video/image-based questions. You must be able to identify CORRECT and INCORRECT technique.
Squat Technique (Back Squat)
Correct Technique Checklist
| Phase | Correct Technique | Incorrect (Common Errors) |
|---|---|---|
| Setup | Feet shoulder-width or slightly wider, toes pointed slightly out (15-30°) | Feet too narrow or too wide, toes pointed straight ahead |
| Bar Position | High bar: on upper traps; Low bar: on rear deltoids/spine of scapula | Bar on neck (cervical spine), uneven bar placement |
| Descent | Controlled tempo, knees tracking over toes, neutral spine | Rapid uncontrolled descent, knees caving inward (valgus) |
| Depth | Hip crease at or below knee level (parallel or deeper) | Partial squat (above parallel), excessive forward lean |
| Ascent | Hips and shoulders rise at same rate, drive through full foot | Hips rise faster than shoulders ("stripper squat"), heels lifting |
| Spine | Neutral throughout (natural lordotic curve maintained) | Lumbar flexion ("butt wink"), excessive extension |
Visual Cues for Video Questions
CORRECT: In a properly performed squat, you should see:
- Torso and shin angles roughly parallel
- Knees staying in line with toes (not collapsing inward)
- Chest up, eyes forward
- Smooth, controlled movement throughout
- Full range of motion to parallel or below
INCORRECT: Watch for these errors:
- Excessive forward lean (torso nearly horizontal)
- Knees collapsing inward (valgus)
- Heels rising off the ground
- Rounding of the lower back at the bottom
- Shortened range of motion
Deadlift Technique (Conventional)
Setup and Execution
| Phase | Correct Technique | Common Errors |
|---|---|---|
| Stance | Feet hip-width, bar over mid-foot | Feet too wide, bar too far from body |
| Grip | Just outside knees, arms straight | Grip too wide, bent elbows |
| Hip Position | Hips higher than knees, lower than shoulders | Hips too high (stiff-leg) or too low (squat position) |
| Shoulders | Over or slightly in front of bar | Behind the bar, rounded forward |
| Initial Pull | "Push the floor away," bar stays close to body | Jerking the bar, bar drifts forward |
| Lockout | Full hip and knee extension, shoulders back | Hyperextension of lumbar spine, incomplete lockout |
Grip Variations
| Grip Type | Description | When to Use |
|---|---|---|
| Double Overhand | Both palms facing body | Lighter loads, grip training |
| Mixed/Alternate | One palm forward, one back | Heavy loads, prevents rolling |
| Hook Grip | Thumb wrapped by fingers | Olympic lifting, heavy loads |
Video Cue: A correctly performed deadlift shows the bar traveling in a straight vertical line, staying close to the body throughout the lift.
Bench Press Technique
5-Point Contact Rule
The athlete must maintain contact with the bench at these 5 points:
- Head - Flat on bench
- Upper Back/Shoulders - Pressed into bench
- Glutes - Remain on bench throughout
- Left Foot - Flat on floor
- Right Foot - Flat on floor
Movement Execution
| Phase | Correct Technique | Common Errors |
|---|---|---|
| Setup | Shoulder blades retracted and depressed, slight arch | Flat back, shoulders protracted |
| Grip | Slightly wider than shoulder-width, wrists neutral | Grip too narrow or too wide, bent wrists |
| Unrack | Arms fully extended, bar over shoulders | Arms bent, bar over face/chest |
| Descent | Controlled to mid/lower chest, elbows ~45-75° | Bouncing off chest, elbows flared 90° |
| Ascent | Press up and slightly back toward face | Pressing straight up, bar drifting forward |
| Rerack | Full lockout, guide to hooks | Partial lockout, missing hooks |
Visual Identification
CORRECT: The bar path should show a slight diagonal from lower chest to over shoulders during the press.
INCORRECT: Watch for:
- Glutes lifting off bench (bridging)
- Excessive elbow flare (90°)
- Bouncing the bar off the chest
- Uneven bar path or pressing
Overhead Press Technique
Standing Barbell Press
| Element | Correct | Incorrect |
|---|---|---|
| Stance | Feet hip-width, knees slightly bent | Wide stance, locked knees |
| Grip | Just outside shoulder-width | Too narrow or too wide |
| Start Position | Bar at clavicle/front deltoids, elbows forward | Bar too high/low, elbows pointing down |
| Press Path | Bar moves up and slightly back, head moves forward | Pressing around the head, excessive lean back |
| Lockout | Bar directly over mid-foot, arms fully extended | Bar forward of mid-foot, incomplete lockout |
| Spine | Slight lean back acceptable, no hyperextension | Excessive lumbar hyperextension |
Row Variations
Bent-Over Barbell Row
| Cue | Correct Technique |
|---|---|
| Hip Hinge | Torso at 45-75° angle, hips back |
| Spine | Neutral throughout (no rounding) |
| Pull | Bar to lower chest/upper abdomen |
| Elbows | Drive back past torso |
| Squeeze | Scapular retraction at top |
Common Row Errors (Video Cues)
- Using excessive body English (swinging torso)
- Rounding the lower back
- Pulling bar to neck instead of chest
- Incomplete range of motion
- Standing too upright (not enough hip hinge)
Breathing Technique
Valsalva Maneuver
| Lift Type | Breathing Pattern | Rationale |
|---|---|---|
| Heavy Loads (1-5 RM) | Inhale at top, hold during exertion, exhale at completion | Increases intra-abdominal pressure, stabilizes spine |
| Moderate Loads (6-12 reps) | Exhale during exertion (concentric) | Maintains blood pressure, adequate stability |
| Light/Endurance | Continuous breathing, exhale on effort | Prevents blood pressure spikes |
Caution: The Valsalva maneuver is contraindicated for individuals with hypertension or cardiovascular conditions.
Grip Positions
| Grip Type | Muscles Emphasized | Common Exercises |
|---|---|---|
| Pronated (Overhand) | Brachioradialis, extensors | Pull-ups, rows, curls |
| Supinated (Underhand) | Biceps brachii | Chin-ups, curls, rows |
| Neutral | Brachialis, balanced | Hammer curls, neutral-grip rows |
Grip Width Effects
| Width | Primary Effect | Example |
|---|---|---|
| Narrow | Greater ROM, triceps emphasis (pressing) | Close-grip bench, narrow pull-ups |
| Standard | Balanced muscle recruitment | Standard bench, pull-ups |
| Wide | Greater stretch, chest/lat emphasis | Wide-grip bench, wide lat pulldowns |
During a back squat, an athlete's knees collapse inward at the bottom of the movement. This error is called:
Knee varus
Knee valgus
Genu recurvatum
Patella tracking
In a correctly performed conventional deadlift, the shoulders should be positioned:
Behind the bar
Directly over or slightly in front of the bar
As far forward as possible
Directly over the knees
The 5-point contact rule for bench press includes all of the following EXCEPT:
Head on bench
Upper back on bench
Knees at 90 degrees
Both feet on floor
Which breathing technique is most appropriate for a 1RM squat attempt?
Exhale continuously throughout the lift
Inhale during the descent, exhale during the ascent
Valsalva maneuver (breath hold during exertion)
Breathe normally without specific timing
Sections you finish are checked off in the contents.