NSCA -National Strength & Conditioning Association
Exercise Technique Manual for Resistance Training
NSCA -National Strength & Conditioning Association
Exercise Technique Manual for Resistance Training
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Featuring 100 resistance training exercises explained through detailed checklists, vivid photos, and online videos, this guide showcases correct form, muscle involvement and common errors. Divided by body regions and alternative equipment, it offers clear safety tips and effective routines for diverse fitness needs.
Featuring 100 resistance training exercises explained through detailed checklists, vivid photos, and online videos, this guide showcases correct form, muscle involvement and common errors. Divided by body regions and alternative equipment, it offers clear safety tips and effective routines for diverse fitness needs.
Produktdetails
- Produktdetails
- Verlag: Human Kinetics Publishers
- Fourth Edition
- Seitenzahl: 280
- Erscheinungstermin: 8. Dezember 2021
- Englisch
- Abmessung: 279mm x 220mm x 17mm
- Gewicht: 906g
- ISBN-13: 9781492596998
- ISBN-10: 149259699X
- Artikelnr.: 68101762
- Herstellerkennzeichnung
- Libri GmbH
- Europaallee 1
- 36244 Bad Hersfeld
- gpsr@libri.de
- Verlag: Human Kinetics Publishers
- Fourth Edition
- Seitenzahl: 280
- Erscheinungstermin: 8. Dezember 2021
- Englisch
- Abmessung: 279mm x 220mm x 17mm
- Gewicht: 906g
- ISBN-13: 9781492596998
- ISBN-10: 149259699X
- Artikelnr.: 68101762
- Herstellerkennzeichnung
- Libri GmbH
- Europaallee 1
- 36244 Bad Hersfeld
- gpsr@libri.de
The National Strength and Conditioning Association (NSCA) is the world’s leading organization in the field of sport conditioning. Drawing on the resources and expertise of the most recognized professionals in strength training and conditioning, sport science, performance research, education, and sports medicine, the NSCA is the world’s trusted source of knowledge and training guidelines for coaches and athletes. The NSCA provides the crucial link between the lab and the field.
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
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
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
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