Weight Training by Thomas Baechle

Author:Thomas Baechle [Baechle, Thomas R.]
Language: eng
Format: epub
ISBN: 978-1-4504-2000-6
Publisher: Human Kinetics
Published: 2012-03-25T16:00:00+00:00

MISSTEP

Your elbows move out and forward.

CORRECTION

Concentrate on keeping your upper arms stationary during the exercise.

MISSTEP

Your upper arms are not perpendicular to the floor during the exercise.

CORRECTION

Concentrate on keeping your elbows pointing up during the movement phases.

As the spotter, stand 2 to 6 inches (5-15 cm) from the head of the bench (figure 7.8a). Using the technique described in step 2 (see page 18), grasp the bar using a wide grip, lift the bar off the floor, stand at your partner’s head, and allow your partner to grasp the bar between your hands. When you hear the “OK” command, guide the bar to a straight-elbow position over your partner’s chest. Before releasing the bar, be sure that your partner’s elbows are completely straight. Practice making the handoff as smooth as possible. If your handoff is too far forward or back, it will disturb your partner’s stable position on the bench, which may contribute to a poor performance or injury.

Follow the downward motion of the bar with your open hands and eyes (figure 7.8b). Follow the bar back up to the starting position (figure 7.8a). As your partner’s elbows straighten during the last repetition and after you hear the “OK” signal, assist by grasping the bar, using a wide grip, and then return it to the floor.

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