Chapter 11 Study Guide

NSCA’s Essentials of Tactical Strength and Conditioning

Chapter 11: Resistance Training Exercise Techniques
Chapter 11 is the exercise technique chapter. Unlike Chapters 9 and 10, which focus on
program design and periodization, Chapter 11 focuses on how exercises should actually be
performed, cued, regressed, spotted, and adapted when traditional equipment is
unavailable.
The major idea:
Tactical athletes should only perform exercises they can complete with proper technique. If
technique breaks down, the TSAC Facilitator should regress the exercise or use safer alternative
equipment while preserving the intended training goal.

1. Chapter Objectives
After Chapter 11, you need to be able to:
1. Design a warm-up for a resistance training session
2. Describe proper technique and instructional cues for resistance training exercises using:
o Free weights

o Machines

o Body weight

o Alternative implements or equipment

For the exam, expect questions on:

 General vs. specific warm-up
 Body stance and alignment
 Neutral back position
 Five points of contact
 Breathing during resistance exercise
 Valsalva maneuver
 Spotting rules
 When not to spot
  Exercise regressions
 Alternative implements
 Common errors in key lifts
 Major muscles involved in primary exercises

2. Big Picture: Why Chapter 11 Matters

A great program on paper is useless if tactical athletes perform the exercises poorly.
Poor technique can cause:
 Reduced training effect
 Increased injury risk
 Poor movement transfer
 Reinforcement of bad patterns
 Unsafe lifting in group settings
 Increased risk when using field equipment
Tactical athletes often train in imperfect settings:

Setting Challenge

Field environment Limited equipment

Firehouse Limited space/time

Deployment Improvised implements

Police department gym Mixed ability levels

Group PT Different fitness and technique levels

Academy setting Large groups and fatigue

The chapter emphasizes that if traditional equipment is unavailable, alternative equipment may
be used, but only if the athlete can still perform the exercise safely and effectively.

3. Core Rule of Chapter 11

The most important rule:
Proper technique comes before load, speed, complexity, or toughness.
If the tactical athlete cannot perform the exercise correctly, the TSAC Facilitator should:
1. Reduce the load
2. Reduce the range of motion
3. Simplify the movement
4. Use a regression
5. Change the implement
6. Provide more coaching
7. Stop the exercise if needed
This chapter is very practical: it is about keeping training effective and safe.

4. Alternative Implements
Definition
Alternative implements are nontraditional pieces of equipment used when standard training
tools are unavailable.
Examples include:

Traditional Tool Possible Field Alternative

Dumbbells Ammo cans

Dumbbells for farmer’s walk Battering ram, heavy rucksack, equipment cases

Barbell deadlift Artillery box, weighted rucksack

Medicine ball Sandbag

Pulldown machine Assisted pull-up or rope climb

Cable row Rope attached to weighted implement

Kettlebell Ammo can or similar safe load

The goal is to achieve the same training result while maintaining safe technique and avoiding
equipment damage.
High-yield point
When traditional equipment is not available, use alternative equipment only if it allows safe,
effective technique.
Do not use “field conditions” as an excuse for sloppy lifting.

5. Warm-Up Before Resistance Training

The chapter divides the warm-up into two parts:
1. General warm-up
2. Specific warm-up
General Warm-Up
The goal of the general warm-up is to:
 Elevate core temperature
 Increase blood flow
 Increase nerve impulse speed
 Improve nutrient delivery
 Improve waste-product removal
 Facilitate oxygen release from hemoglobin and myoglobin
Typical recommendation:
5–10 minutes of light cardiorespiratory activity at approximately 50% of maximal heart rate.
The goal is to develop a light sweat, not to create a conditioning stimulus.
Specific Warm-Up
The specific warm-up prepares the athlete for the actual movements in the session.
It should:
 Rehearse the movement pattern
 Use light weight or body weight
 Be performed at controlled speed
 Use movements similar to the training session
 Move through full ROM
  Increase body temperature and HR without creating undue fatigue
Example:

Main Exercise Specific Warm-Up

Deadlift Hip hinge, light RDL, empty bar deadlift

Front squat Bodyweight squat, goblet squat, light front squat

Bench press Push-up, empty bar bench, light DB press

Pull-up Scapular pull-up, assisted pull-up, pulldown

Kettlebell swing Hip hinge drill, light swing

6. Body Stance and Alignment

Proper stance and alignment improve force production and safety.
Standing exercises
For most standing exercises:
 Feet slightly wider than shoulder-width
 Feet firmly in contact with the ground
 Spine as upright as possible when appropriate
 Natural spinal curves maintained
 Neutral head position
 Knees aligned over feet
 Load controlled close to the body when appropriate
Neutral back position
A neutral back position means maintaining the natural curves of the spine.
It does not mean a perfectly straight spine. It means avoiding excessive rounding or
hyperextension.
High-yield point:
Many exercise errors in Chapter 11 involve losing a neutral spine.
Supine exercises
For supine exercises, such as bench press variations, maintain five points of contact:
1. Head on bench
2. Shoulders on bench
3. Upper back on bench
4. Buttocks on bench
5. Both feet flat on ground
This is important for stability and safety.

7. Breathing
Correct breathing supports exercise performance.
General breathing rule
For most resistance exercises:
 Exhale through the sticking point
 Inhale during the eccentric phase
Sticking point
The sticking point is the most difficult portion of the concentric action.
Examples:

Exercise Common Sticking Point

Squat Rising out of the bottom or midrange

Bench press Midrange or lockout

Deadlift Breaking the floor or passing the knees

Overhead press Early to mid-press

8. Valsalva Maneuver
Definition
The Valsalva maneuver involves exhaling against a closed glottis.
In plain language:
Bracing while holding pressure.
Why it is used
During heavy structural exercises, the Valsalva maneuver can increase torso stiffness and help
protect the spine by improving trunk stability.
Structural exercise
A structural exercise is an exercise that directly loads the vertebral column.
Examples:
 Squat
 Deadlift
 Front squat
 Overhead press
 Loaded carries
 Heavy lunges
Caution
The Valsalva maneuver can increase blood pressure, so it should be used appropriately and not
casually applied to every athlete or every exercise.
High-yield exam point:
The Valsalva maneuver may be beneficial during heavy structural exercises because it increases
torso stiffness.

9. Spotting
Spotting is used to improve safety during selected exercises.
General spotting rules

Exercise Type Spotting Rule

Overhead exercises Use spotter or power rack when appropriate

Bar on back/front shoulders Use power rack with safety bars

Barbell over face Spot with alternating grip

Dumbbells over face Spot near the wrists, not elbows

Exercise Type Spotting Rule

Olympic/power exercises Do not spot

Alternating grip
An alternating grip means one hand is pronated and one hand is supinated.
For barbell exercises over the face, this grip gives the spotter better leverage and safety.
Dumbbell spotting
For dumbbell exercises over the face, such as DB bench press, the spotter should grasp near the
lifter’s wrists.
Do not spot by pushing up on the elbows.
When not to spot
Do not spot power exercises such as:
 Snatch
 Clean
 Power snatch
 Power clean
Instead, the lifter should be taught to safely drop or move away from the bar.
High-yield study question:
Spotting should be used for safety during back squat, dumbbell shoulder press, and bench press,
but not during a power snatch.

10. Regression
Definition
A regression is an easier variation of an exercise used when the athlete cannot perform the
primary exercise with proper technique.
The goal is not to make training “easy.” The goal is to make training technically successful.
Examples
Primary Exercise Regression

Front squat Goblet squat

Barbell RDL Dumbbell RDL

Push-up Hands elevated push-up or knees-down push-up

Pull-up Pulldown or assisted pull-up

Back extension Increase machine angle to make it easier

Medicine ball slam Slow controlled version

Single-leg RDL Bodyweight single-leg RDL

Inverted row More upright torso angle

High-yield study question:

A regression for an athlete who cannot properly perform the front squat is the goblet squat.

11. Exercise Categories in Chapter 11

Chapter 11 includes four major exercise categories:
1. Free weight exercises
2. Machine-based exercises
3. Bodyweight exercises
4. Alternative exercises
Free Weight Exercises
These include:
 Barbell deadlift
 Sumo deadlift
 Barbell Romanian deadlift
 Dumbbell Romanian deadlift
 Single-arm/single-leg Romanian deadlift
 Double-arm/single-leg Romanian deadlift
 Shoulders-elevated glute bridge
  Shoulders-elevated single-leg glute bridge
 Front squat
 Zercher squat
 Dumbbell goblet squat
 Double-arm dumbbell walking lunge
 Dumbbell step-up
 Single-arm dumbbell overhead walking lunge
 Dumbbell reverse lunge
 Dumbbell farmer’s walk
 Double-arm Arnold press
 Single-arm Arnold press from split stance
 Barbell military press
 Barbell push press
 Alternate-arm dumbbell bench press
 Bent-over barbell row
 Single-arm bent-over dumbbell row
Machine-Based Exercises
These include:
 Wide-grip pulldown
 Close-grip pulldown
 Reverse-grip pulldown
 Single-arm pulldown
 Single-arm cable row from squat stance
 Seated machine row
Bodyweight Exercises
These include:
 Back extension
  Wide-grip pull-up
 Close-grip pull-up
 Reverse-grip pull-up
 Push-up
 Single-leg push-up
 Inverted row
Alternative Exercises
These include:
 Kettlebell swing
 Single-arm kettlebell swing
 Suspension squat
 Suspension pistol squat
 Suspension split squat
 Medicine ball squat to press
 Kettlebell half get-up
 Bottoms-up kettlebell press
 Medicine ball slam
 Medicine ball chest pass from split stance
 Suspension push-up
 Single-arm suspension row

12. Free Weight Exercise Technique

A. Deadlift and Hip Hinge Family
Barbell Deadlift
Main purpose:
 Foundational total-body strength
 Hip and knee extension
  Posterior chain and lower-body strength
 Tactical transfer to lifting heavy objects
Key cues:
 Feet about hip-width
 Bar close to shins
 Arms outside knees
 Neutral back
 Extend knees and hips
 Keep bar close to legs
 Finish tall without hyperextending
Common errors:
 Rounding the spine
 Fully extending knees before hips
 Hyperextending back at top
 Letting bar drift away from legs
Major muscles:
 Gluteus maximus
 Hamstrings
 Quadriceps
High-yield study question:
A common barbell deadlift error is fully extending the knees before starting to extend the
hips.

Sumo Deadlift
Main difference from conventional deadlift:
 Wider stance
 Arms inside knees
Key cues:
 Feet wider than hip-width
 Bar close to legs
 Neutral back
 Extend knees then hips
 Keep bar close
Common errors:
 Spine flexion/rounding
 Knees extending too early
 Hyperextension at the top
Tactical value:
 Useful for lifting awkward loads from the ground
 May reduce ROM for some athletes
 Emphasizes hip and leg strength

Barbell Romanian Deadlift

Main purpose:
 Hip hinge strength
 Posterior chain development
 Hamstring and glute strength
 Eccentric control
Key cues:
 Slight knee bend
 Neutral back
 Hips move backward
 Bar stays close to legs
 Descend only as far as hamstring flexibility and posture allow
  Extend hips to return
Common errors:
 Shoulders/back rounding forward
 Knees locking out
 Low back hyperextension at top
 Bar drifting away from legs
Major muscles:
 Gluteus maximus
 Semitendinosus
 Semimembranosus
 Biceps femoris
 Erector spinae
High-yield study question:
The Romanian deadlift targets the gluteus maximus, hamstrings, and erector spinae.

Dumbbell Romanian Deadlift

This is a regression for the barbell RDL.
Key cues:
 Dumbbells travel close to legs
 Hips sit backward
 Knees remain slightly flexed
 Neutral spine
Common errors:
 Rounding shoulders/back
 Locking knees
 Hyperextending low back
 Letting dumbbells drift forward
Regression:
 Bodyweight hip hinge
Field alternative:
 Ammo cans or similar implements

Single-Leg Romanian Deadlift Variations

Includes:
 Single-arm, single-leg RDL
 Double-arm, single-leg RDL
Main purpose:
 Single-leg posterior chain strength
 Balance
 Hip control
 Trunk stability
 Asymmetry correction
Key cues:
 Support knee slightly flexed
 Hips hinge backward
 Back remains neutral
 Free leg stays aligned with torso
 Pelvis stays level
Common errors:
 Rounding the back
 Locking the support knee
 Pelvis tilting or rotating
 Losing balance
Tactical value:
  Single-leg control for uneven terrain
 Hip stability during running, climbing, and loaded movement

Shoulders-Elevated Glute Bridge

Main purpose:
 Hip extension strength
 Glute emphasis
 Posterior chain development
Key cues:
 Shoulders supported on bench
 Feet flat
 Drive hips up
 Finish with hips extended
 Avoid lumbar hyperextension
Common errors:
 Using low back instead of glutes
 Feet too far forward or backward
 Not reaching full hip extension
 Neck extension

Shoulders-Elevated Single-Leg Glute Bridge

Progression of the glute bridge.
Main purpose:
 Single-leg hip extension
 Glute strength
 Pelvic control
Common errors:
  Pelvis rotating
 Low back hyperextension
 Poor control of support foot
 Not maintaining trunk alignment

B. Squat, Lunge, Step-Up, and Carry Family

Front Squat
Main purpose:
 Lower-body strength
 Trunk stiffness
 Anterior loading tolerance
 Quadriceps and glute development
Key cues:
 Bar across front shoulders
 Elbows high
 Torso upright
 Feet shoulder-width or slightly wider
 Sit down under control
 Knees track over feet
 Full foot stays on ground
Common errors:
 Elbows dropping
 Torso leaning too far forward
 Knees collapsing inward
 Heels coming off ground
 Back rounding
Regression:
  Goblet squat

Zercher Squat
Main purpose:
 Anterior-loaded squat variation
 Trunk and upper-body bracing
 Lower-body strength
Key setup:
 Bar held in the crook of the elbows, near the antecubital area
Antecubital area
The antecubital area is the front side of the elbow.
Tactical value:
 Similar to carrying awkward loads in front of the body
 Useful for sandbag or casualty-carry patterns

Dumbbell Goblet Squat

Main purpose:
 Front squat regression
 Teaches upright torso and squat pattern
 Useful for beginners
Key cues:
 Hold dumbbell vertically near chest
 Feet shoulder-width or slightly wider
 Sit back and down
 Knees stay over feet
 Chest stays tall
Common errors:
  Knees collapse inward
 Heels lift
 Back rounds
 Dumbbell drifts away from torso
High-yield point:
The goblet squat is the key front squat regression.

Double-Arm Dumbbell Walking Lunge

Main purpose:
 Single-leg strength
 Dynamic lower-body control
 Hip and knee stability
 Gait-related strength
Key cues:
 Dumbbells at sides
 Step forward under control
 Trail knee lowers near ground
 Front knee stays aligned with foot
 Torso remains upright
Common errors:
 Torso leaning forward
 Front knee collapsing inward
 Step too long or too short
 Losing balance

Dumbbell Step-Up
Main purpose:
  Single-leg strength
 Stair climbing transfer
 Load carriage preparation
Key cues:
 Place full foot on box
 Drive through elevated leg
 Do not push excessively with trail leg
 Stand tall at top
 Lower under control
Common errors:
 Pushing off too much from bottom leg
 Knee collapsing inward
 Torso leaning forward
 Losing control on descent
Tactical value:
 Firefighter stair climb
 Load carriage
 Climbing into vehicles or over obstacles

Single-Arm Dumbbell Overhead Walking Lunge

Main purpose:
 Lower-body strength
 Shoulder stability
 Trunk anti-lateral-flexion control
 Balance under asymmetrical load
Key cues:
 Dumbbell held overhead
  Elbow fully extended
 Torso upright
 Step under control
 Front knee tracks over foot
Common errors:
 Overhead arm drifting
 Torso leaning
 Knee collapse
 Losing balance
Tactical value:
 Overhead load control
 Asymmetric carrying and bracing

Dumbbell Reverse Lunge

Main purpose:
 Single-leg lower-body strength
 Often easier to control than forward lunge
 Hip and knee control
Key cues:
 Step backward
 Front foot remains planted
 Torso upright
 Trail knee lowers near ground
 Front knee aligned with foot
Common errors:
 Rounded shoulders/back
 Front knee collapsing inward
  Step too long backward
 Poor vertical alignment of trail knee, hips, and shoulders

Dumbbell Farmer’s Walk

Main purpose:
 Grip strength
 Trapezius and shoulder endurance
 Trunk stiffness
 Loaded carry capacity
Key cues:
 Stand tall
 Dumbbells at sides
 Elbows extended
 Eyes forward
 Do not let shoulders round
 Walk for prescribed steps, time, or distance
Common errors:
 Rounding shoulders/back
 Dropping implements carelessly
 Using too much weight
 Flexing elbows
Field alternative:
 Heavy rucksacks or tactical equipment
Tactical value:
One of the most directly useful tactical exercises because tactical athletes constantly carry gear,
tools, weapons, hoses, packs, and equipment.
C. Pressing Exercises
Double-Arm Arnold Press
Main purpose:
 Shoulder pressing
 Deltoid and triceps development
 Shoulder motion control
Key cues:
 Start dumbbells under chin
 Palms face inward
 Press overhead while rotating palms forward
 Fully extend elbows
 Return under control
Common errors:
 Using legs to create momentum
 Not fully extending elbows
 Not returning dumbbells under chin

Single-Arm Arnold Press From Split Stance

Main purpose:
 Single-arm shoulder strength
 Trunk stability
 Balance
 Asymmetric pressing
Key cues:
 Staggered stance
 Dumbbell on same side as trail leg
 Press overhead with control
  Do not use opposite hand for balance
 Repeat other side
Common errors:
 Opposite hand on hip for balance
 Incomplete elbow/shoulder extension
 Not returning dumbbell under chin

Barbell Military Press

Main purpose:
 Upper-body pressing strength
 Shoulder and triceps strength
 Trunk bracing
Key cues:
 Barbell across front shoulders
 Elbows under bar
 Feet shoulder-width
 Knees slightly flexed
 Press directly overhead
 Lower under control
Common errors:
 Bar moving behind head
 Using lower body momentum
 Hyperextending low back
Spotting:
 Spotter may be needed, especially in seated version
 Standing version may require elevated stable surface for the spotter
Barbell Push Press
Main purpose:
 Total-body power
 Lower-body drive into overhead press
 Tactical transfer to explosive overhead movement
Key cues:
 Bar starts at front shoulders
 Small dip with knees and hips
 Rapidly extend knees, hips, and ankles
 Press overhead
 Finish tall with elbows extended
Common errors:
 Bar moving behind head
 Performing a second dip while bar travels upward
 Hyperextending low back
Major muscles:
 Glutes
 Hamstrings
 Quadriceps
 Calves
 Deltoids
 Trapezius
 Triceps
Tactical value:
 Explosive load movement
 Breaching/carrying/pressing tasks
 Power transfer from legs to upper body
Alternate-Arm Dumbbell Bench Press
Main purpose:
 Upper-body pressing strength
 Trunk stability
 Unilateral pressing control
Key cues:
 Maintain five points of contact
 One dumbbell moves while other stays still
 Lower dumbbell until bottom aligns with top of chest
 Upper arm at about 45° from torso
 Press back to start
Common errors:
 Moving uninvolved arm
 Arching low back so buttocks leave bench
 Lifting head off bench
Spotting:
 Spotter stands at head of bench
 Spotter should grasp near the wrist if needed

D. Rowing Exercises
Bent-Over Barbell Row
Main purpose:
 Upper-back strength
 Lat and rhomboid development
 Posterior shoulder strength
Key cues:
  Feet hip-width or slightly wider
 Knees and hips flexed
 Torso approximately parallel to ground
 Neutral back
 Pull bar to lower chest/sternum
 Do not move torso
Common errors:
 Using legs or torso momentum
 Torso flexing and extending
 Losing neutral back
Field alternative:
 Weighted rucksack or ammo can

Single-Arm Bent-Over Dumbbell Row

Main purpose:
 Single-arm pulling strength
 Upper-back development
 Anti-rotation control
Key cues:
 Torso at about 45° from ground
 Dumbbell starts between feet
 Pull toward lower chest/side torso
 Palm rotates inward as dumbbell rises
 Torso stays still
Common errors:
 Using legs or torso momentum
 Torso rotating, flexing, or extending
Field alternative:
 Weighted ammo can

13. Machine-Based Exercise Technique

Machine-based exercises are useful regressions and controlled pulling options.
Pulldown Variations
Includes:
 Wide-grip pulldown
 Close-grip pulldown
 Reverse-grip pulldown
 Single-arm pulldown
Main purpose:
 Pull-up regression
 Lat and upper-back strength
 Controlled vertical pulling
Key cues:
 Torso upright with slight backward lean
 Pull bar or handle below chin or toward upper chest
 Control return
 Fully extend elbows at top
Common errors:
 Rocking torso backward
 Not fully extending elbows
 Not pulling bar/handle low enough
 Using momentum
Field alternatives:
 Assisted pull-up
  Rope climb
 Pulling from a safe structure

Single-Arm Cable Row From Squat Stance

Main purpose:
 Horizontal pulling
 Upper-back strength
 Squat stance endurance
 Trunk control
Key cues:
 Feet shoulder-width or slightly wider
 Knees and hips flexed about 90°
 Torso upright
 Pull handle toward lower chest
 Do not rotate torso
Common errors:
 Rotating torso for momentum
 Poor control during forward motion
 Torso flexing/extending
Field alternative:
 Resistance band row
 Rope row attached to weighted implement
Regression:
 Perform seated

Seated Machine Row

Main purpose:
  Horizontal pulling strength
 Upper-back development
Key cues:
 Sit upright
 Feet flat on pedals
 Pull handle to sternum
 Keep torso and lower body stable
 Control return
Common errors:
 Extending knees for momentum
 Using torso momentum
 Torso flexing/extending
Field alternative:
 Sit and pull a rope, hose, or cable tied to equipment

14. Bodyweight Exercise Technique

Back Extension
Main purpose:
 Erector spinae strength
 Hip extension
 Posterior chain endurance
Key cues:
 Feet secured
 Knees slightly flexed
 Neutral spine
 Lower torso under control
 Extend hips to rise
  Do not hyperextend low back
Common errors:
 Rounding shoulders/back
 Hyperextending low back at top
 Locking knees
Regression:
 Increase machine angle so body is closer to vertical

Pull-Up Variations
Includes:
 Wide-grip pull-up
 Close-grip pull-up
 Reverse-grip pull-up
Main purpose:
 Upper-body pulling strength
 Lat and upper-back development
 Grip strength
Key cues:
 Hang with elbows fully extended
 Pull until chin crosses bar
 Keep body perpendicular to ground
 Lower under control
 Fully extend elbows at bottom
Common errors:
 Using lower-body momentum
 Not fully extending elbows
 Not raising chin above bar
Field alternative:
 Hang from any safe structure that supports body weight

Push-Up
Main purpose:
 Upper-body pressing endurance/strength
 Trunk stiffness
 Bodyweight control
Key cues:
 Hands slightly wider than shoulder-width
 Hands in line with shoulders
 Upper arms about 45° from torso
 Body aligned from shoulders to heels
 Lower until torso is about 5 cm from ground
 Fully extend elbows at top
Common errors:
 Losing shoulder-to-heel alignment
 Not fully extending elbows
Regression:
 Hands elevated
 Knees on ground
 Both

Single-Leg Push-Up
Main purpose:
 Push-up progression
 Trunk and pelvic control
  Anti-rotation challenge
Key cues:
 One foot on ground
 Other leg elevated slightly
 Body remains aligned
 Pelvis stays parallel to ground
 Switch legs after repetition pattern
Common errors:
 Losing body alignment
 Incomplete elbow extension
 Pelvis rotating or dropping

Inverted Row
Main purpose:
 Bodyweight horizontal pulling
 Upper-back strength
 Pull-up regression/progression depending angle
Key cues:
 Hold straps or bar
 Body inclined backward
 Lower torso angle = harder
 Pull chest toward handles/bar
 Keep body aligned from heels to shoulders
 Lower under control
Common errors:
 Hips flexing/extending
 Poor control during lowering
  Neck flexion/extension
 Not fully extending elbows at bottom

15. Alternative Exercise Technique

Kettlebell Swing
Main purpose:
 Hip power
 Posterior chain strength
 Explosive hinge
 Conditioning
Key cues:
 Feet hip-width
 Kettlebell between legs
 Neutral back
 Hinge at hips
 Extend hips and knees explosively
 Arms stay long
 Kettlebell rises to chest level
 Power comes from hips, not shoulders
Common errors:
 Rounding spine
 Using upper body instead of hips
 Hyperextending back at top
Field alternative:
 Ammo can or safe weighted implement

Single-Arm Kettlebell Swing

Main purpose:
 Hip power
 Anti-rotation control
 Grip strength
Key cues:
 Same hinge mechanics as two-arm swing
 Nonworking arm stays out of path
 Torso stays controlled
 Keep elbow extended
Common errors:
 Spine rounding
 Arm-dominant swing
 Hyperextending back
 Rotating excessively

Suspension Squat
Main purpose:
 Front squat regression
 Assisted squat pattern
 Lower-body strength with support
Key cues:
 Hold suspension handles
 Feet shoulder-width or slightly wider
 Sit back and down
 Knees track over feet
 Heels stay down
 Use straps only as needed
Common errors:
 Leaning too far backward
 Knees collapsing inward
 Heels rising
Field alternative:
 Hold bumper of vehicle or safe fixed surface

Suspension Pistol Squat

Main purpose:
 Single-leg squat strength
 Balance
 Front squat/single-leg progression with assistance
Key cues:
 One support leg on ground
 Other leg forward
 Descend under control
 Support knee stays over foot
 Use straps for assistance as needed
Common errors:
 Leaning too far backward
 Support knee losing alignment
 Support heel lifting

Suspension Split Squat

Main purpose:
 Single-leg strength
 Hip and knee control
  Balance
Key cues:
 Support foot flat
 Trail foot in suspension strap
 Torso upright
 Support knee tracks over foot
 Trail leg supports position but does not drive the movement
Common errors:
 Leaning forward
 Support knee losing alignment
 Using trail leg to push upward

Medicine Ball Squat to Press

Main purpose:
 Total-body power
 Squat-to-throw coordination
 Lower-to-upper force transfer
Key cues:
 Hold ball in front of chest
 Squat under control
 Knees track over feet
 Explosively extend hips/knees and press/throw ball upward
 Let ball fall safely before next rep
Common errors:
 Back rounding or hyperextending
 Knees collapsing inward
Field alternative:
  Sandbag or safe throwable implement

Kettlebell Half Get-Up

Main purpose:
 Shoulder stability
 Trunk control
 Hip drive
 Rotational control
 Full-body coordination
Key cues:
 Supine start
 Kettlebell held above chest
 Eyes on kettlebell
 Push through foot
 Rotate onto forearm, then hand
 Keep kettlebell stacked over shoulder
 Control return
Common errors:
 Kettlebell arm losing vertical alignment
 Kettlebell arm losing alignment with torso
 Legs coming off ground
Field alternative:
 Unloaded weapon, axe, shovel, or safe implement

Bottoms-Up Kettlebell Press

Main purpose:
 Grip strength
  Shoulder stability
 Pressing control
Key cues:
 Kettlebell bell above handle
 Tight grip
 Press overhead
 Fully extend elbow
 Lower under control
Common errors:
 Opposite hand on hip for balance
 Incomplete elbow/shoulder extension
 Not returning kettlebell under chin
Field alternative:
 Sandbag or other safe implement

Medicine Ball Slam

Main purpose:
 Trunk power
 Lat/shoulder force production
 Total-body conditioning
Key cues:
 Ball overhead
 Flex hips and knees
 Drive ball down
 Torso remains controlled
 Use nonbouncing ball for safety
Common errors:
  Torso losing upright position
 Not flexing hips
 Not flexing knees
Regression:
 Perform at controlled speed

Medicine Ball Chest Pass From Split Stance

Main purpose:
 Upper-body power
 Horizontal force production
 Lower-to-upper force transfer
Key cues:
 Split stance
 Ball below chest level
 Push from trail leg
 Extend elbows and flex shoulders
 Release ball as body moves forward
 Recover safely
Common errors:
 Forearms starting perpendicular to ground
 Trail leg returning before ball release
 Not pushing with trail leg
 Rotating torso and pushing mainly with one arm
Field alternative:
 Sandbag or safe throwable implement

Suspension Push-Up
Main purpose:
 Push-up progression
 Trunk stability
 Shoulder control
Key cues:
 Feet in suspension handles
 Hands slightly wider than shoulders
 Body aligned
 Lower under control
 Press up fully
 Feet stay together
Common errors:
 Losing shoulder-to-heel alignment
 Not fully extending elbows
 Feet separating or swaying

Single-Arm Suspension Row

Main purpose:
 Inverted row progression
 Single-arm pulling strength
 Anti-rotation control
Key cues:
 One hand holds strap
 Body inclined backward
 Pull chest toward handle
 Keep body aligned
 Do not rotate torso
  Lower under control
Common errors:
 Hips flexing/extending
 Torso rotating
 Neck flexion/extension

16. Major Technique Themes Across the Chapter

Theme 1: Maintain a neutral spine
Common errors across deadlifts, RDLs, rows, swings, and back extensions involve rounding or
hyperextending the spine.
Theme 2: Keep knees aligned over feet
Common errors across squats, lunges, step-ups, and suspension lower-body exercises involve
knees collapsing inward or losing foot alignment.
Theme 3: Control the eccentric phase
Do not drop into squats, lunges, push-ups, rows, or swings. Control matters.
Theme 4: Do not use momentum unless the exercise is designed for power
Momentum is appropriate in push press, medicine ball throws, and kettlebell swings when used
correctly. It is not appropriate in rows, pulldowns, pull-ups, strict press, or RDLs.
Theme 5: Use regressions when form fails
Regression is a coaching tool, not a punishment.
Theme 6: Alternative implements must preserve the training goal
Ammo cans, sandbags, rucksacks, ropes, and vehicles can be useful, but only when safe and
technically appropriate.

17. Key Terms

Alternating grip
A grip where one hand is pronated and the other hand is supinated.
Used by spotters for barbell exercises over the face and sometimes by lifters in deadlift
variations.
Antecubital area
The front of the elbow.
Relevant to the Zercher squat, where the bar is held in the elbow crease.
Inguinal fold
The crease at the front of the hip.
Often used as a landmark in squat and hinge instruction.
Neutral back position
Maintaining the natural curves of the spine without excessive rounding or hyperextension.
Regression
An easier exercise variation used when an athlete cannot perform the primary exercise correctly.
Sticking point
The hardest portion of the concentric phase of a lift.
Structural exercise
An exercise that directly loads the vertebral column.
Examples include squats, deadlifts, overhead presses, and loaded carries.
Valsalva maneuver
Exhaling against a closed glottis to increase torso stiffness and stability during heavy lifting.

18. High-Yield Exam Table

Topic What You Need to Know

Main chapter rule Proper technique every rep

If technique fails Use a regression

Alternative implements Allowed if safe technique is maintained

General warm-up 5–10 min light cardio at ~50% MHR

Specific warm-up Similar movements, light weight/bodyweight, controlled speed

Standing stance Stable base, feet slightly wider than shoulder-width

Supine lifting Five points of contact

Topic What You Need to Know

Breathing Exhale through sticking point, inhale during eccentric

Valsalva Useful for heavy structural exercises

Structural exercise Directly loads spine

Barbell over face spotting Alternating grip

Dumbbell over face spotting Spot near wrists

Power exercise spotting Do not spot snatch/clean

Deadlift common error Knees fully extend before hips

Front squat regression Goblet squat

RDL major target Glutes, hamstrings, erector spinae

Farmer’s walk Grip, traps, deltoids, loaded carry

Pulldown Pull-up regression

Push-up regression Hands elevated and/or knees down

Inverted row progression Single-arm suspension row

Push-up progression Suspension push-up

Kettlebell swing error Using upper body instead of hips

Suspension squat error Leaning too far back, knees collapse, heels rise

19. Common Exam Traps

Trap 1: Thinking alternative equipment excuses poor form
Wrong. Alternative equipment is only appropriate when proper technique can be maintained.
Trap 2: Confusing general and specific warm-up
General warm-up raises body temperature.
Specific warm-up rehearses the movement.
Trap 3: Thinking the Valsalva maneuver is always bad
It can be useful for heavy structural lifts, but it must be used appropriately.
Trap 4: Spotting Olympic lifts
Do not spot snatches or cleans. Teach the athlete to safely drop or clear the bar.
Trap 5: Spotting dumbbells at the elbows
Spot near the wrists.
Trap 6: Thinking deadlift means knees extend completely before hips
That is a common error.
Trap 7: Thinking the back should hyperextend at the top of hinges
Finish tall, but do not hyperextend the low back.
Trap 8: Thinking goblet squat is a harder progression from front squat
For this chapter, goblet squat is a front squat regression.
Trap 9: Thinking kettlebell swings are shoulder raises
They are hip-driven power exercises.
Trap 10: Thinking all exercise variations are interchangeable
Grip, stance, implement, load position, and body position change the exercise.

20. Practice Questions With Answers

Question 1
Spotting should be used for safety purposes during all of the following exercises except:
A. Power snatch
B. Back squat
C. Dumbbell shoulder press
D. Bench press
Answer: A. Power snatch
Power exercises such as the snatch and clean should not be spotted. The lifter should be taught to
drop or clear the bar safely.

Question 2
Which of the following is a common error of the barbell deadlift?
A. Extending the knees and hips until the torso is perpendicular to the ground
B. Fully extending the knees before starting to extend the hips
C. Keeping the barbell close to the legs
D. Maintaining a neutral back position
Answer: B. Fully extending the knees before starting to extend the hips
This disrupts coordinated hip and knee extension and can increase stress on the back.

Question 3
Which exercise is a regression for an athlete who cannot properly perform the front squat?
A. Zercher squat
B. Goblet squat
C. Back squat
D. Single-leg squat
Answer: B. Goblet squat
The goblet squat is a front squat regression.

Question 4
Which exercise specifically targets the gluteus maximus, semitendinosus, semimembranosus,
biceps femoris, and erector spinae?
A. Step-up
B. Push press
C. Front squat
D. Romanian deadlift
Answer: D. Romanian deadlift
The RDL emphasizes the posterior chain.

Question 5
What is the purpose of the general warm-up?
A. Maximize fatigue before lifting
B. Raise core temperature and increase blood flow
C. Teach the exact movement pattern only
D. Replace the main workout
Answer: B. Raise core temperature and increase blood flow
The general warm-up prepares the body physiologically.

Question 6
What is the purpose of the specific warm-up?
A. Rehearse the movement before high-intensity work
B. Create maximal lactate accumulation
C. Avoid all range of motion
D. Replace technical instruction
Answer: A. Rehearse the movement before high-intensity work
Specific warm-ups should closely resemble the training movements.

Question 7
During most resistance exercises, when should the athlete exhale?
A. During the eccentric phase only
B. During the sticking point
C. Only after the set is complete
D. Never
Answer: B. During the sticking point
The sticking point is the hardest portion of the concentric phase.

Question 8
Which exercise is most likely classified as a structural exercise?
A. Biceps curl
B. Seated calf raise
C. Back squat
D. Wrist curl
Answer: C. Back squat
Structural exercises directly load the vertebral column.

Question 9
For dumbbell exercises performed over the face, where should the spotter assist?
A. At the elbows
B. At the wrists
C. At the shoulder blades
D. At the dumbbell plates only
Answer: B. At the wrists
Spotting near the wrists helps prevent collapse and loss of control.

Question 10
Which cue is most important for a kettlebell swing?
A. Lift the kettlebell with the shoulders
B. Keep the knees locked
C. Generate movement from the hips
D. Round the back to increase momentum
Answer: C. Generate movement from the hips
The kettlebell swing is a hip-driven power movement.

Question 11
Which is a common error during a farmer’s walk?
A. Keeping elbows extended
B. Standing tall
C. Using too much weight and losing posture
D. Walking for distance or time
Answer: C. Using too much weight and losing posture
Loaded carries should preserve posture and control.

Question 12
Which exercise is a pull-up regression?
A. Push-up
B. Wide-grip pulldown
C. Medicine ball slam
D. Push press
Answer: B. Wide-grip pulldown
Pulldown variations are regressions for pull-up variations.

Question 13
Which is a common push-up error?
A. Hands slightly wider than shoulder-width
B. Maintaining alignment from shoulders to heels
C. Failing to fully extend the elbows at the top
D. Lowering under control
Answer: C. Failing to fully extend the elbows at the top
Full elbow extension is part of proper technique.

Question 14
Which exercise is an inverted row progression?
A. Single-arm suspension row
B. Wide-grip pulldown
C. Back extension
D. Goblet squat
Answer: A. Single-arm suspension row
The single-arm suspension row increases difficulty and anti-rotation demand.

Question 15
What should a TSAC Facilitator do if a tactical athlete cannot maintain proper form?
A. Increase the load
B. Tell them to push through
C. Use a regression
D. Remove warm-ups permanently
Answer: C. Use a regression
The chapter repeatedly emphasizes proper technique and regression when needed.

21. Study Strategy for Chapter 11

Memorize cold
1. Proper technique is required every rep
2. Use regressions when technique fails
3. Alternative implements are acceptable only when safe technique is maintained
4. General warm-up = 5–10 minutes light cardio at ~50% MHR
5. Specific warm-up = movement rehearsal with light load/bodyweight
6. Standing stance = stable base, feet slightly wider than shoulder-width
7. Supine lifting = five points of contact
8. Exhale through sticking point, inhale during eccentric
9. Valsalva = exhaling against closed glottis
10. Structural exercise = directly loads the vertebral column
11. Spot barbell-over-face exercises with alternating grip
12. Spot dumbbells near wrists
13. Do not spot snatch or clean
14. Deadlift error = knees fully extend before hips
15. Front squat regression = goblet squat
16. RDL targets glutes, hamstrings, erector spinae
17. Kettlebell swing is hip-driven, not shoulder-driven
18. Pull-downs regress pull-ups
19. Suspension push-up progresses push-up
20. Single-arm suspension row progresses inverted row
Understand deeply
1. Why technique determines training effect
2. Why regressions are essential in group tactical settings
3. Why field alternatives must preserve biomechanics
4. Why neutral spine and knee alignment are repeated themes
5. Why spotting rules differ by exercise type
6. Why Olympic lifts should not be spotted
7. Why loaded carries are highly tactical
8. Why unilateral and suspension exercises challenge trunk control
9. Why medicine ball and kettlebell exercises are power-focused
10. Why exercise technique must match the athlete’s ability level

22. One-Page Exam Review

Main idea
Chapter 11 teaches how to perform, cue, regress, and safely supervise resistance training
exercises for tactical athletes.
Warm-up
General warm-up:
 5–10 minutes
 Light cardio
 ~50% MHR
 Light sweat
 No major fatigue
Specific warm-up:
 Similar to training movement
 Light load/bodyweight
 Controlled speed
  Full ROM
 Prepares neuromuscular system
Alignment
Standing:
 Stable base
 Feet grounded
 Neutral spine
 Knees over feet
Supine:
 Five points of contact
Breathing
 Exhale through sticking point
 Inhale during eccentric
 Valsalva may help heavy structural lifts
Spotting
Spot:
 Back squat
 Bench press
 Dumbbell shoulder press
Do not spot:
 Snatch
 Clean
 Power snatch
 Power clean
Regressions
Use regressions when form fails.
Examples:
  Front squat → goblet squat
 Barbell RDL → DB RDL
 Pull-up → pulldown
 Push-up → hands elevated or knees down
 Inverted row → more upright torso
Big exercise themes
Deadlift/RDL:
 Neutral spine
 Bar/load close
 Hip and knee coordination
Squat/lunge:
 Torso controlled
 Knees track over feet
 Heels stay down
Pressing:
 Full elbow extension
 No low-back hyperextension
 Spot correctly
Pulling:
 No torso momentum
 Full ROM
 Control eccentric
Kettlebell/medicine ball:
 Use hips and whole-body power
 Maintain trunk position
 Use safe surfaces and implements
23. Final Mastery Checklist

Can you answer this? Check

Can I explain the purpose of Chapter 11? ☐

Can I define alternative implements? ☐

Can I explain when alternative equipment is appropriate? ☐

Can I distinguish general and specific warm-ups? ☐

Can I state the general warm-up recommendation? ☐

Can I explain neutral back position? ☐

Can I list the five points of contact for supine lifting? ☐

Can I define sticking point? ☐

Can I explain normal breathing during resistance training? ☐

Can I define the Valsalva maneuver? ☐

Can I explain when the Valsalva may be useful? ☐

Can I define structural exercise? ☐

Can I explain spotting rules for barbell lifts over the face? ☐

Can I explain spotting rules for dumbbells over the face? ☐

Can I explain why snatch and clean are not spotted? ☐

Can I define regression? ☐

Can I identify goblet squat as a front squat regression? ☐

Can I identify common deadlift errors? ☐

Can I explain RDL technique and muscles involved? ☐

Can I cue squats, lunges, step-ups, and carries? ☐

Can I cue strict press vs push press? ☐

Can I cue rows and pulldowns without momentum? ☐

Can I cue push-ups and pull-ups with full ROM? ☐

Can you answer this? Check

Can I explain kettlebell swing technique? ☐

Can I explain suspension squat, pistol squat, and split squat errors? ☐

Can I explain medicine ball squat-to-press, slam, and chest pass technique? ☐

Can I identify the chapter’s key terms? ☐

Can I answer the chapter study questions without looking? ☐