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

neck, ü94ý–95 from the top, 77

quadriceps, ü93–94ý Trapezoid exercises
rear thighs, ü93ý deadlift, 64–80
shoulders, ü94ý, ü95ý, ü97ý overhead lockout, 04–07
spine, ü9–92ý, ü94ý overhead press, 08–3
spine, post-workout, ü96ý–97 shrugs, 40–45
thigh adductors, ü9ý stiff-legged deadlift, 66–70
flexibility imbalances, 88–89 Triceps exercises
importance of, 8, 88 bench press, 34–43
program implementation, 98 close-grip, 54–55
technique, 89–90 decline, 82–83
warmth and, 88 incline, 90–93
Surface for training, 20 overhead lockout, 04–07
Sumo deadlift, ü73ý overhead press, 08–3
setup and positioning, 72, 74 parallel bar dip, 4–6
stance, 72 pullover, 28–3
technique, 72–74 pushdown, 36–37
Supinating curl, ü63ý Tru-Squat, 2, 99–202, ü20ý
Supination
in curls, 60, 63
grip, 27 U
Symmetrical lifting, 20 Upper-back exercises
cable row, 44–47
deadlift
T bent-legged, 64–80
Thick bars compared, ü2ý partial, 8–9
Thick-bar hold stiff-legged, 66–70
bar design, 72 dumbbell row, 84–85
muscles groups affected, 72 prone row, 24–25
with power rack, ü73ý pulldown, 26–27
setup and positioning, 72–73 pullup, 32–35
technique, 72–73 shrug, 40–45
Thigh adductor exercises
back extension, 30–33
deadlift V
bent-legged, 64–80 Video recording
stiff-legged, 66–70 camera positioning, 83
leg press, 94–97 methods, example, 84–86
squat, 50–65 obtaining camera, 86–87
stretching, ü9ý as training aid, 82–87
Thigh exercises, see Hamstring exercises; Quadriceps exercises;
Thigh adductor exercises
Training program design, 9, 2, 87 W
Training surface, 20 Warmup, importance in exercise, 20–2
Trap Bar, 3, ü69ý Weight selection, 2
in partial deadlift, 8 Wrist roller training, ü75ý
in stiff-legged deadlift, ü69ý equipment, 74
Trap Bar deadlift, ü70ý grip, 74
advantages of, 69–70 muscles affected, 74
bar tipping, prevention, 7–72 performance, 75–76
elevated lifting surface, ü7ý, 78 setup and positioning, 74–75
hand positioning aids, ü7ý training tips, 76
versus modified straddle lift, 79–80 weight increments, 76
setup and positioning, 70–7 Wrist straps, 2
squat stance, 70
technique, 70–72, 78

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