EXERCISE TECHNIQUE MANUAL FOR RESISTANCE TRAINING. 4TH EDITION

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)

Calf (Single-Joint) Exercises
2.19 Seated Calf (Heel) Raise (Machine)
2.20 Standing Calf (Heel) Raise (Machine)

Part III. Upper Body
Chest (Multijoint) Exercises
3.1 Flat Barbell Bench Press
3.2 Incline Barbell Bench Press
3.3 Decline Barbell Bench Press
3.4 Flat Dumbbell Bench Press
3.5 Incline Dumbbell Bench Press
3.6 Decline Dumbbell Bench Press
3.7 Vertical Chest Press (Machine)

Chest (Single-Joint) Exercises
3.8 Pec Deck (Machine)
3.9 Flat Dumbbell Fly
3.10 Incline Dumbbell Fly
3.11 Decline Dumbbell Fly
3.12 Cable Crossover (Machine)

Back (Multijoint) Exercises
3.13 Lat Pulldown (Machine)
3.14 Bent-Over Row
3.15 One-Arm Dumbbell Row
3.16 Low-Pulley Seated Row (Machine)
3.17 Seated Row (Machine)
3.18 Face Pull (Machine)

Back (Single-Joint) Exercises
3.19 Barbell Pull-Over
3.20 Dumbbell Pull-Over
3.21 Straight-Arm Lat Pulldown (Machine)

Shoulder (Multijoint) Exercises
3.22 Shoulder Press (Machine)
3.23 Seated Barbell Shoulder Press
3.24 Seated Dumbbell Shoulder Press
3.25 Upright Row

Shoulder (Single-Joint) Exercises
3.26 Lateral Shoulder Raise
3.27 Bent-Over Lateral Raise
3.28 Front Shoulder Raise
3.29 Prone T’s, Y’s, and I’s

Biceps (Single-Joint) Exercises
3.30 Barbell Biceps Curl
3.31 EZ-Bar Biceps Curl
3.32 Hammer Curl
3.33 Dumbbell Alternating Curl

Triceps (Single-Joint) Exercises
3.34 Lying Barbell Triceps Extension
3.35 Triceps Pushdown (Machine)
3.36 Overhead Triceps Extension

Forearm (Single-Joint) Exercises
3.37 Wrist Curl
3.38 Wrist Extension
3.39 Reverse Curl

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

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 all new print books.