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Excerpt — Weight Training-5th Edition

Determine warm-up and trial loads

This is an excerpt from Weight Training-5th Edition by Thomas R. Baechle & Roger W. Earle.This practice procedure explains how to use the formulas shown in figure 3.2 to determine the warm-up and trial loads for the basic exercises. If you select one of the first three exercises listed in steps 4 through 9, you will need to identify the coefficient (a number that represents a certain percent of the person's body weight) associated with that exercise to determine warm-up and trial loads. Each step includes exercises and coefficients that are specific to a certain muscle group. The example provided...

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Grip selection and location

This is an excerpt from Weight Training-5th Edition by Thomas R. Baechle & Roger W. Earle.Lifting Fundamentals Drill 1.  Grip Selection and Location This drill involves lifting an empty bar or a dowel stick from the floor using the three types of grips in the three grip-width positions described on pages 17 and 18. When completing this drill, you should position your hands so that the bar is balanced when being pulled to the thighs. Using the wide grip width (see figure 2.10) and an overhand grip (see figure 2.8a), lift the bar to the thighs and then lower it...

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Landmine shoulder press

This is an excerpt from Weight Training-5th Edition by Thomas R. Baechle & Roger W. Earle.The *landmine shoulder press is designed to develop the shoulder muscles but will also develop the deltoids and triceps muscles. Because of the balance required to perform this exercise, it is more appropriate for experienced lifters. This exercise can be performed with a barbell while standing or kneeling and in a split or normal shoulder-width stance. It appears, however, that the best stance for isolating the shoulder muscles is the kneeling split stance, which is shown in figure 6.5. Establish a split-stance kneeling position, with...

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