Exercise Technique Manual for Resistance Training

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 BodyPower and Explosive Exercises1.1 Power Snatch1.2 Power Snatch From Blocks1.3 Hang Power Snatch1.4 One-Arm Dumbbell Snatch1.5 Muscle Snatch1.6 Power Clean1.7 Hang Power Clean1.8 Dumbbell Hang Power Clean1.9 Push Press1.10 Dumbbell Hang Power Clean to Push Press1.11 Push Jerk1.12 Split JerkPart II. Lower BodyHip and Thigh (Multijoint) Exercises2.1 Front Squat2.2 Back Squat2.3 Romanian Deadlift (RDL)2.4 Deadlift2.5 Hip Sled (Machine)2.6 Seated Leg Press (Machine)2.7 Step-Up2.8 Forward Step Lunge2.9 Glute Ham Raise2.10 Barbell Hip Thrust2.11 Single-Leg Dumbbell Hip Thrust2.12 Single-Leg (Pistol) Squat2.13 Nordic Hamstring CurlHip and Thigh (Single-Joint) Exercises2.14 Stiff-Leg Deadlift2.15 Good Morning2.16 Leg (Knee) Extension (Machine)2.17 Seated Leg (Knee) Curl (Machine)2.18 Lying Leg (Knee) Curl (Machine)Calf (Single-Joint) Exercises2.19 Seated Calf (Heel) Raise (Machine)2.20 Standing Calf (Heel) Raise (Machine)Part III. Upper BodyChest (Multijoint) Exercises3.1 Flat Barbell Bench Press3.2 Incline Barbell Bench Press3.3 Decline Barbell Bench Press3.4 Flat Dumbbell Bench Press3.5 Incline Dumbbell Bench Press3.6 Decline Dumbbell Bench Press3.7 Vertical Chest Press (Machine)Chest (Single-Joint) Exercises3.8 Pec Deck (Machine)3.9 Flat Dumbbell Fly3.10 Incline Dumbbell Fly3.11 Decline Dumbbell Fly3.12 Cable Crossover (Machine)Back (Multijoint) Exercises3.13 Lat Pulldown (Machine)3.14 Bent-Over Row3.15 One-Arm Dumbbell Row3.16 Low-Pulley Seated Row (Machine)3.17 Seated Row (Machine)3.18 Face Pull (Machine)Back (Single-Joint) Exercises3.19 Barbell Pull-Over3.20 Dumbbell Pull-Over3.21 Straight-Arm Lat Pulldown (Machine)Shoulder (Multijoint) Exercises3.22 Shoulder Press (Machine)3.23 Seated Barbell Shoulder Press3.24 Seated Dumbbell Shoulder Press3.25 Upright RowShoulder (Single-Joint) Exercises3.26 Lateral Shoulder Raise3.27 Bent-Over Lateral Raise3.28 Front Shoulder Raise3.29 Prone T’s, Y’s, and I’sBiceps (Single-Joint) Exercises3.30 Barbell Biceps Curl3.31 EZ-Bar Biceps Curl3.32 Hammer Curl3.33 Dumbbell Alternating CurlTriceps (Single-Joint) Exercises3.34 Lying Barbell Triceps Extension3.35 Triceps Pushdown (Machine)3.36 Overhead Triceps ExtensionForearm (Single-Joint) Exercises3.37 Wrist Curl3.38 Wrist Extension3.39 Reverse CurlPart IV. Anatomical CoreAnatomical Core Exercises4.1 Curl-Up4.2 Abdominal Crunch4.3 Front Plank4.4 Side Plank4.5 Stability Ball Pike4.6 Stability Ball Jackknife4.7 Abdominal Crunch (Machine)4.8 Stability Ball Abdominal Crunch4.9 Stability Ball Reverse Back Extension4.10 Stability Ball Rollout4.11 Roman Chair Back Extension4.12 Pallof Press (Machine)4.13 Woodchop (Machine)4.14 Russian TwistPart V. Alternative Modes and Nontraditional ImplementsExercises Using Alternative Modes and Nontraditional Implements5.1 Two-Arm Kettlebell Swing5.2 Bulgarian Squat5.3 Single-Leg Kettlebell Romanian Deadlift5.4 Turkish Get-Up5.5 One-Arm Kettlebell Clean5.6 One-Arm Kettlebell Press5.7 Kettlebell Front Squat5.8 Stability Ball Bridge to Curl5.9 Dumbbell Renegade Row5.10 Landmine Shoulder Press5.11 Landmine Row5.12 Sled Push5.13 Medicine Ball or Slam Ball Slam