THE INSIDER’S TELL-ALL HANDBOOK ON WEIGHT-TRAINING TECHNIQUE

reverse back extension, 32–ü33ý

shrug, 40, ü4ý, ü42ý, ü44ý–45 Q
side bend, barbell, 46, ü47ý Quadratus lumborum exercise
squat, 50, 5, 6–62 side bend, 46–49
stiff-legged deadlift, 67, ü70ý Quadriceps exercises
thick-bar hold, 72, ü73ý deadlift, 64–80
Preparation for set, 9 leg press, 94–97
Progressive resistance, 3, 7, 26, 87 squat, 50–65
Prone row stretching, ü93–94ý
disadvantages with barbell, 24
with dumbbells, 24, ü25ý
grip, 24 R
muscle groups affected, 24 Rader, Peary, 38
performance, 24–25 Rader chest pull
with seated row machine, ü25ý starting position, ü38ý
setup and positioning, 24 technique, 38–39
Pulldown Range of motion, in exercise, 9
grip, 26 Rectus abdominis exercises, see Abdominal muscle exercises
muscle groups affected, 26 Recovery, 8
parallel grip bar, ü46ý, 26 Rehabilitation, isolation exercises in, 3
performance, 27 Repetitions, in exercise, 8–9
setup and positioning, 26 Rib cage enlargement
slanted bar, ü46ý, 26 “breathing” pullover, 29–3, ü30ý
spotting, 27 Rader chest pull, ü38ý–39
starting position, ü27ý Rotator cuff, 46, 00
use of chalk, 26 Row, see Cable row; Prone row
use of neoprene, 26
weight additions, 27
Pullover S
“breathing,” 29–3, ü30ý Safety issues
machine starting position, ü28ý, ü29ý adaptation to exercises, 7
muscle groups affected, 28 breathing, 7
muscle-building, 28–29 concentration, 7
range of motion, ü29ý conservative approach, 8
for rib cage enlargement, 29–3 control, 7
spotting, 29 dangerous exercises, 4
Pullup exercise equipment, 2, 8
difficulties, 32 exercises needing expert hands-on coaching, 4
grip, 32–33 flexibility, 8
muscle groups affected, 32 footwear, 8
parallel grip, 33, ü34ý form defects causing injury, 6
performance, 33, 35 head control, 8
with power rack, 33, ü34ý joint injuries, 4–5, 8
setup and positioning, 32–33 “lots of pieces” training approach, 4–5
with Smith machine, ü33ý lower-back arch control, 36, ü42ý, 93, 06, 2
spotting, 35 physical self-knowledge, 22
weight attachments, 35 range of motion, 9
Pushdown set preparation, 9
cable attachments, ü36ý spotting, 9-20
muscles affected, 36 symmetrical lifting, 20
technique, 36 warming up, 20-2
using pulldown machine, ü37ý weight selection, 2
see also Specific exercises, safety issues, e.g., Leg press, safety is-
sues
Scoliosis, and exercise routine, 22
Shoulder exercises, see Deltoid exercises

220