University of North Dakota UND Scholarly Commons Physical Therapy Scholarly Projects Department of Physical Therapy 2007 Weight Lifting through Life: A Guide to Safe Weight Training John A. Andrew University of North Dakota Follow this and additional works at: https://commons.und.edu/pt-grad Part of the Physical Therapy Commons Recommended Citation Andrew, John A., "Weight Lifting through Life: A Guide to Safe Weight Training" (2007). Physical Therapy Scholarly Projects. 497. https://commons.und.edu/pt-grad/497 This Scholarly Project is brought to you for free and open access by the Department of Physical Therapy at UND Scholarly Commons. It has been accepted for inclusion in Physical Therapy Scholarly Projects by an authorized administrator of UND Scholarly Commons. For more information, please contact [email protected]. WEIGHT LIFTING THROUGH LIFE: A GUIDE TO SAFE WEIGHT TRAINING by John A. Andrew Master of Physical Therapy University of North Dakota, 1998 Certified Strength and Conditioning Specialist National Strength and Conditioning Association, 1997 A Scholarly Project Submitted to the Graduate Faculty of the Department of Physical Therapy School of Medicine University of North Dakota in partial fulfilhnent of the requirements for the degree of Doctor of Physical Therapy Grand Forks, North Dakota December, 2007 This Scholarly Project, submitted by John Andrew in partial fulfillment of the requirements for the Degree of Doctor of Physical Therapy from the University of North Dakota, has been read by the Advisor and Chaitperson of Physical Therapy under whom the work has been done and is hereby approved. (Chairperson, Physical Therapy) ii PERMISSION Title Weight Lifting Through Life: A Guide to Safe Weight Training Department Physical Therapy Degree Doctor of Physical Therapy In presenting this Scholarly Project in partial fulfillment of the requirements for a graduate degree from the University of North Dakota, I agree that the Department of Physical Therapy shall make it freely available for inspectiono I further agree that permission fOf extensive copying for scholarly purposes may be granted by the professof who supervised my work Of, in her absence, by the Chairperson of the department It is understood that any copying or publication or other use of this Scholarly Project or part thereof for fmancial gain shall not be allowed without my written permissiono It is also understood that due recognition shall be given to me and the University of North Dakota in any scholarly use which may be made of any material in this Scholarly Projecto s~cJ-t. Cl,rfJr Date /0<.-/0- ()f- HI TABLE OF CONTENTS LIST OF FIGURES ........... 00 •••• 0000 ••••• 00 ••• 00 •••••••••••••••• oo .•.............•... V LIST OF TABLES ................................... 00 ••••••••••••••••••••• oo •....•. oo ... x ACKNOWLEDGEMENTS 00 ................... 00 •••••••••••••••••••••• 00 .................... xi ABSTRACTIFOREWARDoo .•..... 00 •••••••••• 00 •••••••••• 00 ............................... xii INTRODUCTION ..........................................................................xiii CHAPTER L WHY LIFT WEIGHTS? ....................................... 1 II. BEFORE WE GET STARTED-WEIGHT TRAINING BASICS & COMMON QUESTIONS 00 .. 00 .. 00 00 .... 00 ........ 9 III. THREE BASIC CLASSIFICATIONS OF EXERCISES: GREEN, YELLOW AND RED LIGHT EXERCISES" 00 .. 28 IV. GREEN LIGHT "SAFE" EXERCISES-THE BEST EXERCISES YOU WILL FIND!. .............................. 32 V. YELLOW LIGHT (POTENTIALLY RISKY) EXERCISES ...................................................... 89 VI. RED LIGHT EXERCISES-THESE EXERCISES OFTEN RESULT IN INJURY. ........................................................ I10 vn. SUMMARy/CONCLUSION .................................. 129 REFERENCES ............................................................................ 131 IV LIST OF FIGURES Figure Page 1.0 Clarence Bass at age 65 with plenty of muscle ................ "' ................ "' ........ 3 2.0 Resistance and recommended repetitions to avoid injury ................ "' ............ 12 2.1 Back view of muscle groups ................................. "' ............................ .20 2.2 Front view of muscle groups ............................................................... 20 23 Surface anatomy of back ..................................................... "'"' ...... "' ... 21 2.4 Surface anatomy front-upper body ...................................................... 22 2.5 Surface anatomy lower extremity ......................................................... .23 2.6 Spinal Column ............................................................................... 24 3.0 Proper posture front view ................................................................... 31 3.1 Proper posture side view .................................. "' ....... "'."' .................... 31 4.0 Exercise pyramid ........................................................................... .33 4.1 Upper body front and back musculature ................................................ .35 4.2 Wall push-ups starting position ........................................................... .36 4.3 Wall push-ups midpoint .................................................................... 36 4.4 Tip for wall push-ups ...................................................................... .36 4.5 Dumbbell bench press starting position ................................................. .37 4.6 Dumbbell bench press midpoint. .......................................................... 37 4.7 Tip for dumbbell bench press--elbows near sides to decrease shoulder pain or stress on rotator cuff......................................................................... .38 4.8 Tip for dumbbell bench press-arms too far out to sides increasing risk of injury .......................................................................................... 38 4.9 Barbell bench press starting position .................................................... .39 4.10 Barbell bench press midpoint ............................................................. 39 4.11 Ball push-ups starting position ........................................................... 040 4.12 Ball push-ups midpoint ................................................................... ..40 4.13 Tip for ball push-ups-modified starting position .................................... ..41 4.14 Decline dumbbell bench press starting position ........................................41 4.15 Decline dumbbell bench press midpoint ................................................ .42 4.16 Backmusculature .......................................................................... .43 4.17 Dumbbell rowing starting position ...................................................... .44 4.18 Dumbbell rowing midpoint ............................................................... .44 4.19 Band rowing starting position ............................................................ .45 4.20 Band rowing midpoint .................................................................... 045 4.21 Standing cable rowing starting position ................................................. .46 4.22 Standing cable rowing midpoint. ........................................................ .46 4.23 Seated ball cable rowing starting position ............................................. ..46 4.24 Seated ball cable rowing midpoint.. .................................................... ..46 v 4.25 Tip for rowing: no rounding your back ......... ., ....................................... .46 4.26 Medium-grip lat pull-downs starting position ......................................... .47 4.27 Medium-grip lat pull-downs midpoint. ................................................ 4.28 Tip for lat pull-downs-do not lean back too far ...................................... .47 4.29 Tip for lat pull-downs-do not grip too wide .......................................... .48 4.30 Tip for lat pull-downs-do not bring bar behind neck ................................ .48 4.31 Narrow-grip lat pull-downs with V-bar starting position ............................. .48 4.32 Narrow-grip lat pull-downs with V-bar midpoint. .................................... ..48 4.33 Narrow reverse-grip lat pull-downs starting position ................................. .49 4.34 Narrow reverse-grip lat pull-downs midpoint .......................................... .49 4.35 Tip for narrow reverse-grip lat pull-downs-no hanging or jerking at top ........ .49 4.36 Dumbbell pull-overs starting position ................................................... 50 4.37 Dumbbell pull-overs midpoint. ........................................................... 50 4.38 Tip for dumbbell pull-overs-do not over-arch back ..................................50 4.39 Medium-grip pull-ups starting position .................................................. 51 4.40 Medium-grip pull-ups midpoint. ..........................................................51 4.41 Tip: Pull-ups can also be performed with narrow grip to lessen pain ............... 52 4.42 Reverse narrow-grip pull-ups starting position.......................................... 52 4.43 Reverse narrow-grip pull-up midpoint.. ................................................. 52 4.44 Figure of Rotator cuff muscles ........................................................... .55 4.45 Shoulder internal rotation starting position ..............................................56 4.46 Shoulder internal rotation midpoint.