77 Basics of Form during Resistance Training

Amanda Shelton

Basics of Form

Form during resistance training will look like a lot of components of proper form discussed elsewhere in this textbook because the key concepts of proper for are relatively consistent. Please note that there will be exceptions to these general guidelines for form that will be lift specific to different activities. 

Core Stability – we need to focus on protecting our spine and ensuring that our transfer of force between the upper and lower body is optimized. There are varied strategies for what core stability to will look like and that may also depend on the type of resistance training being performed.

Knees following over toes – the knees should follow over the direction of the toes to avoid knee valgus or adduction at the hips.

Scapular Retraction and Depression – retraction and depression of the scapula can help to optimize the position of the shoulder joint during general lifting. Considerations: There are some lifts that are specifically involving additional or different position of the scapula where this position may be inappropriate.

Neutral head position – maintaining a head position that is in alignment with the spine and in a neutral position will help to protect the cervical spine and avoid neck injuries.

Loading through the heel during strength or stability exercises – this provides a stable surface for producing force while also ensuring that major muscle groups are involved in lower body activities instead of being limited by smaller muscle groups. Considerations: Loading through the toes will be appropriate technique for power types of activities with more explosive movement patterns.


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Introduction to Exercise Science for Fitness Professionals Copyright © 2021 by Amanda Shelton is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.

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