PHRE 3040 – Resistance Training

This course focuses on learning how to safely increase load in various exercises targeting the basic human movement patterns. In particular, students will learn the: front squat, deadlift, bench press, shoulder press, chin-up, seated row and kettlebell swing.

Target population: Adults (18-65), healthy

  • Course Instructor: Graeme Thomas
  • Lab Instructors: Sarah King
  • Lab Technician: Christian Caissie, Jasmine Collins, Avi Verma
  • Semester: Two

Lab Sections:

  • Section 1: Wednesday 12 – 2 PM
  • Section 2: Tuesday 8 – 10 AM
  • Section 3: Monday 12 – 2 PM
  • Section 4: Thursday 4- 6 PM
  • Section 5: Wednesday 8 – 10 AM
  • Section 6: Friday 4 – 6 PM
Lab Competencies
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Lab Schedule
Course: PHRE 3040 - Resistance TrainingMovement Pattern: Pull | verticalTarget: Deltoid (Medial)Synergist(s): Trapezius
Exercise
Regressions:Progressions:

Key Teaching PointsExpectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456][579]
Description:

The conventional, narrow-grip barbell upright row tends to be quite stressful on many client's shoulders. A much better alternative is to use a cable, elastic or dumbbell which allows the wrists to adjust to a client's body shape, as well as limiting how high you bring the weight.

  1. Grasp a rope attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The rope will start near the top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Lift the rope up as you exhale, ensuring the rope remains close to the body as you move it up. Continue to lift it until your hand reach chest height.
    • Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the rope back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Caution: Don't be too quick to increase to heavy loading with this exercise (as it is more stressful on the shoulders).

Common Error(s): Using Excessive Momentum | Forward Head Posture
Spotting:
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