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Resistance Training Technique

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CSCS Certified Strength and Conditioning Specialist

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1 Introduction

About the CSCS Exam Structure and Content Breakdown Pass Rates and Scoring How to Use This Guide

2 Exercise Science

Muscular and Neuromuscular Systems Skeletal and Cardiovascular Systems Bioenergetics and Metabolism Biomechanics Physiological Adaptations to Training

3 Sport Psychology & Nutrition

Motivation and Goal Setting Arousal, Anxiety, and Performance Mental Skills and Team Dynamics Macronutrients and Energy Hydration, Timing, and Supplements

4 Exercise Technique

Resistance Training Technique Olympic Lifting Technique Plyometric and Speed Training Flexibility and Warm-up Spotting and Equipment Safety

5 Program Design

Needs Analysis and Training Goals Training Variables Periodization Models Resistance Training Program Design Speed, Agility, and Conditioning Programs

6 Testing, Evaluation & Administration

Pre-Participation Screening Cardiovascular and Body Composition Testing Strength, Power, and Speed Testing Flexibility Assessment Facility Management and Legal Issues

Resistance Training Technique

Key Takeaways Explain This Topic AI

Proper squat technique: feet shoulder-width apart, knees tracking over toes, neutral spine, depth to parallel or below with control.

Deadlift cues: bar over mid-foot, shoulders over or slightly in front of bar, neutral spine maintained throughout, hips and shoulders rise at same rate.

Bench press safety: 5-point contact (head, upper back, glutes, both feet), bar path from chest to over shoulders, controlled descent.

Valsalva maneuver (breath hold during exertion) is appropriate for heavy lifts; exhale during exertion for lighter, higher-rep work.

Common errors across lifts: excessive forward lean, lumbar flexion/extension, knee valgus, and improper breathing patterns.

Last updated: January 2026

Exam Note: Exercise Technique is the largest domain in the Practical/Applied section (36%, ~40 questions), with 30-40 video/image-based questions. You must be able to identify CORRECT and INCORRECT technique.

  • Squat Technique (Back Squat)
  • Correct Technique Checklist

Phase Correct Technique Incorrect (Common Errors)

Setup Feet shoulder-width or slightly wider, toes pointed slightly out (15-30°) Feet too narrow or too wide, toes pointed straight ahead

Bar Position High bar: on upper traps; Low bar: on rear deltoids/spine of scapula Bar on neck (cervical spine), uneven bar placement

Descent Controlled tempo, knees tracking over toes, neutral spine Rapid uncontrolled descent, knees caving inward (valgus)

Depth Hip crease at or below knee level (parallel or deeper) Partial squat (above parallel), excessive forward lean

Ascent Hips and shoulders rise at same rate, drive through full foot Hips rise faster than shoulders ("stripper squat"), heels lifting

  • Spine Neutral throughout (natural lordotic curve maintained) Lumbar flexion ("butt wink"), excessive extension
  • Visual Cues for Video Questions

CORRECT: In a properly performed squat, you should see:

  • Torso and shin angles roughly parallel
  • Knees staying in line with toes (not collapsing inward)
  • Chest up, eyes forward
  • Smooth, controlled movement throughout
  • Full range of motion to parallel or below

INCORRECT: Watch for these errors:

  • Excessive forward lean (torso nearly horizontal)
  • Knees collapsing inward (valgus)
  • Heels rising off the ground
  • Rounding of the lower back at the bottom
  • Shortened range of motion
  • Deadlift Technique (Conventional)
  • Setup and Execution
  • Phase Correct Technique Common Errors
  • Stance Feet hip-width, bar over mid-foot Feet too wide, bar too far from body
  • Grip Just outside knees, arms straight Grip too wide, bent elbows

Hip Position Hips higher than knees, lower than shoulders Hips too high (stiff-leg) or too low (squat position)

  • Shoulders Over or slightly in front of bar Behind the bar, rounded forward
  • Initial Pull "Push the floor away," bar stays close to body Jerking the bar, bar drifts forward
  • Lockout Full hip and knee extension, shoulders back Hyperextension of lumbar spine, incomplete lockout
  • Grip Variations
  • Grip Type Description When to Use
  • Double Overhand Both palms facing body Lighter loads, grip training
  • Mixed/Alternate One palm forward, one back Heavy loads, prevents rolling
  • Hook Grip Thumb wrapped by fingers Olympic lifting, heavy loads

Video Cue: A correctly performed deadlift shows the bar traveling in a straight vertical line, staying close to the body throughout the lift.

  • Bench Press Technique
  • 5-Point Contact Rule

The athlete must maintain contact with the bench at these 5 points:

  • Head - Flat on bench
  • Upper Back/Shoulders - Pressed into bench
  • Glutes - Remain on bench throughout
  • Left Foot - Flat on floor
  • Right Foot - Flat on floor
  • Movement Execution
  • Phase Correct Technique Common Errors
  • Setup Shoulder blades retracted and depressed, slight arch Flat back, shoulders protracted
  • Grip Slightly wider than shoulder-width, wrists neutral Grip too narrow or too wide, bent wrists
  • Unrack Arms fully extended, bar over shoulders Arms bent, bar over face/chest
  • Descent Controlled to mid/lower chest, elbows ~45-75° Bouncing off chest, elbows flared 90°
  • Ascent Press up and slightly back toward face Pressing straight up, bar drifting forward
  • Rerack Full lockout, guide to hooks Partial lockout, missing hooks
  • Visual Identification

CORRECT: The bar path should show a slight diagonal from lower chest to over shoulders during the press.

INCORRECT: Watch for:

  • Glutes lifting off bench (bridging)
  • Excessive elbow flare (90°)
  • Bouncing the bar off the chest
  • Uneven bar path or pressing
  • Overhead Press Technique
  • Standing Barbell Press
  • Element Correct Incorrect
  • Stance Feet hip-width, knees slightly bent Wide stance, locked knees
  • Grip Just outside shoulder-width Too narrow or too wide
  • Start Position Bar at clavicle/front deltoids, elbows forward Bar too high/low, elbows pointing down
  • Press Path Bar moves up and slightly back, head moves forward Pressing around the head, excessive lean back
  • Lockout Bar directly over mid-foot, arms fully extended Bar forward of mid-foot, incomplete lockout
  • Spine Slight lean back acceptable, no hyperextension Excessive lumbar hyperextension
  • Row Variations
  • Bent-Over Barbell Row
  • Cue Correct Technique
  • Hip Hinge Torso at 45-75° angle, hips back
  • Spine Neutral throughout (no rounding)
  • Pull Bar to lower chest/upper abdomen
  • Elbows Drive back past torso
  • Squeeze Scapular retraction at top
  • Common Row Errors (Video Cues)
  • Using excessive body English (swinging torso)
  • Rounding the lower back
  • Pulling bar to neck instead of chest
  • Incomplete range of motion
  • Standing too upright (not enough hip hinge)
  • Breathing Technique
  • Valsalva Maneuver

Lift Type Breathing Pattern Rationale

Heavy Loads (1-5 RM) Inhale at top, hold during exertion, exhale at completion Increases intra-abdominal pressure, stabilizes spine

  • Moderate Loads (6-12 reps) Exhale during exertion (concentric) Maintains blood pressure, adequate stability
  • Light/Endurance Continuous breathing, exhale on effort Prevents blood pressure spikes

Caution: The Valsalva maneuver is contraindicated for individuals with hypertension or cardiovascular conditions.

Grip Positions

  • Grip Type Muscles Emphasized Common Exercises
  • Pronated (Overhand) Brachioradialis, extensors Pull-ups, rows, curls
  • Supinated (Underhand) Biceps brachii Chin-ups, curls, rows
  • Neutral Brachialis, balanced Hammer curls, neutral-grip rows
  • Grip Width Effects
  • Width Primary Effect Example
  • Narrow Greater ROM, triceps emphasis (pressing) Close-grip bench, narrow pull-ups
  • Standard Balanced muscle recruitment Standard bench, pull-ups
  • Wide Greater stretch, chest/lat emphasis Wide-grip bench, wide lat pulldowns