Basic Resistance Training

Posted: August 12th, 2013





Basic Resistance Training

            Question 1

Exercise Concentric joint motions Eccentric joint motions Major muscles trained
Clean and jerk
  • Triple extension of hips, knees and then ankles
  • Upward jump extending body



  • Deep front squat
  • Knee bend and straightening
  • Arms locked upright
  • The Trapezius muscle
  • Finger flexors
Dead lift
  • Hips and shoulders move keeping back posture straight.
  • Thrust hips forward and abduct lats
  • Flexed legs as in squat position
  • Straight back posture
  • Finger flexors, the lower back, gluteus maximus, harmstrings, quadriceps and adductor magnus.


Clean and Jerk

Proper Technique

  • Place your feet below the bar a little wider than the hip width.
  • Pull the bar up by extending your knees and hips.
  • Hold the bar on your shoulder while extending to squat position and once you hit the squat position stand up.

Teaching Cues

  • Prepare by standing over the barbells in good position.
  • Pull the bar of the floor with accurate precision.
  • Make heel adjustment, chest positioning and bending of knees and ankles during the jerk.

Dead Lift

Proper Technique

  • Make your feet flat on the floor about shoulder width apart.
  • While gripping the bar it should be near the shins.
  • When pulling upwards extend the knee.
  • When lowering the bar flex hip and knee joints.

Teaching cues

  • The lifting begins with feet flat on the floor.
  • The Upward movement begins by knee extension.
  • The lifter must flex knee and hip joints during downward movement.

Question 2


Push Ups

Proper Techniques

  • Lie on the floor making your arms wider than your shoulders.
  • Lift and lower your body by bending your arms.

Teaching cues

  • Body must be straight during this exercise.
  • Body should be pushed up to the extension of the arms.

Upper Back

Inverted rows

Proper Techniques

  • Lie on your back in a horizontal position and grasp the bar.
  • With your body straight, pull your body to the bar.

Teaching cues

  • Bar must be grasped with a wide grip.
  • The arms are supposed to be extended with shoulders stretched forward.


Body weight squats

Proper Techniques

  • Stand with your feet slightly wider than your hip width with hands by your sides.
  • Lower yourself until making sure your thighs parallel the floor.
  • Return to standing position.

Teaching Cues

  • Stand in a relaxed upright manner.
  • Lower yourself to squatting position.
  • Pull back to standing position.

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