The power clean (P.C.) should be included in every fitness regimen. As the name suggests P.C.s build power which is the ability a person has to move weight quickly (or slowly). The important concept is speed.
In weight training lifts such as the squat, press, dead lift and bench press develop strength because, as mentioned in a previous blog they promote the release of growth hormone (G.H). These lifts give you the ability to progressively generate more force which is half of the power equation but they are performed slowly. The big lifts also recruit both large and small motor units in your bundled muscle fibers. Within these bundles you have both fast (F.T.F.) and slow twitch fibers (S.T.F.) that perform different duties. S.T.F.s are used for the long haul and play a major role in endurance sports like marathons. F.T.F.s, however, are called upon for short bursts of intense movement (think sprinting). The more you can engage F.T.F.s while weight training the more power you will develop.
P.C.s engage a high percentage of F.T.F.s, which increases one's ability to perform explosive movements. If you want to jump higher or sprint faster P.C.s should be part of your routine. The "triple extension" required of the ankles, knees and hips moving in unison to lift weight quickly from the floor strengthens all of the major muscle groups. And even if you aren't concerned about launching from the starting blocks faster you should P.C. because it emphasizes the posterior chain (hamstrings, back extensors and your rump), which are often neglected in our anterior focused world and fitness regimens (Crossfitters excluded).
Clients and coaches alike avoid this lift because they are afraid of performing it poorly (injury). The P.C. is a technical lift but coaches should learn how to teach it and clients should perform it barring any physical limitations because it is beneficial and it is fun. There's that "F" word again! When you nail a P.C. the weight levitates from the ground with seemingly little effort as you launch from the platform. It is my favorite lift because it is the perfect combination of power and grace.
If you haven't tried it, find a good coach and begin the endless, challenging and satisfying process of cleaning the bar.
Thursday, October 30, 2014
Thursday, October 23, 2014
I Can't do Squat
Squats are one of the most important exercises you can perform because they produce numerous benefits. They not only improve your leg strength but they also build core and upper body strength. Dropping into the hole (how many times can you read "squat"without becoming annoyed) releases testosterone and growth hormone, which contributes to overall muscle development enabling you to burn more fat while your legs, butt, back, abs, arms and shoulders become stronger. Crouching is a functional movement that improves balance and, with weight, bone density, both of which diminish as we age.
Our muscles stabilize each other through a push-me-pull-you process that maintains symmetry and support of the entire body as you perform an action. Squats, dead lifts and presses require a tremendous amount of stabilization (especially when using dumbbells) that is why these lifts are effective whole body exercises. To perform a squat properly you must stabilize your ankles, knees, lumbar region and upper back. This chain of support relies on each of these links taking their share of the weight and if one of these is asymmetrical or not fully engaged while under a load gravity will find the weak link resulting in injury.
This has been quite a long preamble to a short premise and conclusion. Many people have told me that they can't squat. They can't crouch because it hurts their knees or their lower back. Often times this is due to the fact that they were taught improper form or were self taught; after all how hard can it be? It's a squat. If your knees aren't tracking over your toes and your weight is in the balls of your feet instead of the mid-foot/heel region, or your back is slumped (destabilized) you will develop knee and/or lower back problems.
These principles bear repeating at any level. If you are lifting heavy and the only way you can get the weight up is by rocking forward onto the front of your feet and pushing your ass up followed by your upper body you are going to get hurt. And if your knee(s) has a tendency to oscillate as you exit from the hole over time you will most likely damage your knees.
You can squat, you should squat and you must do it properly.
Our muscles stabilize each other through a push-me-pull-you process that maintains symmetry and support of the entire body as you perform an action. Squats, dead lifts and presses require a tremendous amount of stabilization (especially when using dumbbells) that is why these lifts are effective whole body exercises. To perform a squat properly you must stabilize your ankles, knees, lumbar region and upper back. This chain of support relies on each of these links taking their share of the weight and if one of these is asymmetrical or not fully engaged while under a load gravity will find the weak link resulting in injury.
This has been quite a long preamble to a short premise and conclusion. Many people have told me that they can't squat. They can't crouch because it hurts their knees or their lower back. Often times this is due to the fact that they were taught improper form or were self taught; after all how hard can it be? It's a squat. If your knees aren't tracking over your toes and your weight is in the balls of your feet instead of the mid-foot/heel region, or your back is slumped (destabilized) you will develop knee and/or lower back problems.
These principles bear repeating at any level. If you are lifting heavy and the only way you can get the weight up is by rocking forward onto the front of your feet and pushing your ass up followed by your upper body you are going to get hurt. And if your knee(s) has a tendency to oscillate as you exit from the hole over time you will most likely damage your knees.
You can squat, you should squat and you must do it properly.
Wednesday, October 15, 2014
Sullivan County Fall Festival
I attended the Sullivan County Fall Festival in central Pennsylvania this past weekend to observe a lumberjack competition. My wife and I arrived early in the day to the sound of chain saw artisans creating bears and other wildlife from pine logs and took our seats in the front row of the Lumberjack arena. There was no assigned seating and there was a collegial atmosphere as the contestants formed a rough circle in front of us to discuss the rules of the Ax Throw. Men (primarily) and women of all shapes and sizes exchanged smiles and small talk as the event started. The Ax Throw is performed at a distance of 20 feet. The thrower uses a a double edged ax with a head that weighs at least 2.5 pounds and a handle that measures no less than 24" and no more than 48". The target is a slice of log mounted on a rough-hewn tripod. Control and focus determined success in this event. Some guys whipped the ax, which was impressive but they were no more accurate than the Jacks and Jills who lofted it gently at the target and nailed the bull's eye.
The next event I had seen on The Wide World of Sports as a kid. The Spring Board Chop is one of the most impressive feats I have witnessed in sport. In advance of the start the Jack measures up 38" from the ground along a nine foot vertical pole and chips away the bark to reveal the curve and grain of the log. He does this in an attempt to locate the most favorable section of wood to receive the first of two planks which will be driven into the log so that he can stand on them. In the competition he will ideally make four cuts into the wood with his ax in order to place a 5' long board. He will then launch himself onto this horizontal board in order to do the exact same thing 40" above this first plank, so that he can then chop through a basswood block (12" in diameter) that he has anchored to the top of the log.
The logger must skin the log, measure and mark where his cuts will be to receive the plank and attach the basswood block before the competition starts. This preparation takes about forty five minutes and the block at the top must be secured in a such a way that it will not come off as it is being chopped otherwise the competitor will be disqualified.
While this was taking place axes were flying in close proximity to Jacks who were being carted around standing on top of the hyper extended buckets of BobCats, or on ladders, affixing their blocks to the top of their logs. I love this sport! Roaring chain saws, the smell of fresh cut wood, axes flying through the air and a one armed judge.
The real fun began when the spring boarders were ready to go. The timers were ready, the call was given, and the jacks with their razor sharp Australian axes went to town. Wood chips burst from the standing poles, planks went in, jacks sprang to their first boards, they powered through their next cuts, slammed in their second boards, jumped to their planks and proceeded to cut through their top blocks hacking away six feet above the ground. Cutting from two sides is mandatory, meaning a jack must at some point chop from his weaker side. How long does this take? The world record for this event was clocked at 32.77 seconds! Safety gear for this discipline consists of sneakers and black pants (Carharts). No one wore goggles, helmets or gloves and hats were optional.
Many of the competitors looked the part, but one looked like a stock broker and another like a professor of literature. There were several husband and wife teams for the Jack and Jill events (Jack-n-Jill Crosscut competition), entire families competed and the youngest and oldest professional lumberjacks at the event (19 and 69 respectively) shared opposite ends of a six foot crosscut saw.
This is what sport used to be. In lumberjack competitions, activities of daily living and of human survival have been raised to an art form. The tools are minimal (but expensive and sharp), uniforms are basic, there is camaraderie, nature and egalitarianism. Men and women competed together and in their own divisions which demonstrated that skill and determination were just as important as testosterone. In the Log Rolling competition women fared better than big guys by anticipating the direction of the roll while many of the men tried to muscle the course of the log .
Our tickets were seven bucks a piece at the gate, we could have stayed all day, you could come and go as you pleased and the professional loggers were ten feet from our seats. There was no ten dollar beer by the glass, instead there was homemade soda for sale (for seven dollars you got the soda and the tin cup). There was an abundance of food and numerous crafts. It was refreshing to see skilled athletes who had day jobs doing what they loved. There was a time when attending a professional baseball game was like this but those days are gone. Corporate sponsors enable these timber events to continue but I hope that the spirit of the games is not chipped away by greed (I couldn't help myself).
The next event I had seen on The Wide World of Sports as a kid. The Spring Board Chop is one of the most impressive feats I have witnessed in sport. In advance of the start the Jack measures up 38" from the ground along a nine foot vertical pole and chips away the bark to reveal the curve and grain of the log. He does this in an attempt to locate the most favorable section of wood to receive the first of two planks which will be driven into the log so that he can stand on them. In the competition he will ideally make four cuts into the wood with his ax in order to place a 5' long board. He will then launch himself onto this horizontal board in order to do the exact same thing 40" above this first plank, so that he can then chop through a basswood block (12" in diameter) that he has anchored to the top of the log.
The logger must skin the log, measure and mark where his cuts will be to receive the plank and attach the basswood block before the competition starts. This preparation takes about forty five minutes and the block at the top must be secured in a such a way that it will not come off as it is being chopped otherwise the competitor will be disqualified.
While this was taking place axes were flying in close proximity to Jacks who were being carted around standing on top of the hyper extended buckets of BobCats, or on ladders, affixing their blocks to the top of their logs. I love this sport! Roaring chain saws, the smell of fresh cut wood, axes flying through the air and a one armed judge.
The real fun began when the spring boarders were ready to go. The timers were ready, the call was given, and the jacks with their razor sharp Australian axes went to town. Wood chips burst from the standing poles, planks went in, jacks sprang to their first boards, they powered through their next cuts, slammed in their second boards, jumped to their planks and proceeded to cut through their top blocks hacking away six feet above the ground. Cutting from two sides is mandatory, meaning a jack must at some point chop from his weaker side. How long does this take? The world record for this event was clocked at 32.77 seconds! Safety gear for this discipline consists of sneakers and black pants (Carharts). No one wore goggles, helmets or gloves and hats were optional.
Many of the competitors looked the part, but one looked like a stock broker and another like a professor of literature. There were several husband and wife teams for the Jack and Jill events (Jack-n-Jill Crosscut competition), entire families competed and the youngest and oldest professional lumberjacks at the event (19 and 69 respectively) shared opposite ends of a six foot crosscut saw.
This is what sport used to be. In lumberjack competitions, activities of daily living and of human survival have been raised to an art form. The tools are minimal (but expensive and sharp), uniforms are basic, there is camaraderie, nature and egalitarianism. Men and women competed together and in their own divisions which demonstrated that skill and determination were just as important as testosterone. In the Log Rolling competition women fared better than big guys by anticipating the direction of the roll while many of the men tried to muscle the course of the log .
Our tickets were seven bucks a piece at the gate, we could have stayed all day, you could come and go as you pleased and the professional loggers were ten feet from our seats. There was no ten dollar beer by the glass, instead there was homemade soda for sale (for seven dollars you got the soda and the tin cup). There was an abundance of food and numerous crafts. It was refreshing to see skilled athletes who had day jobs doing what they loved. There was a time when attending a professional baseball game was like this but those days are gone. Corporate sponsors enable these timber events to continue but I hope that the spirit of the games is not chipped away by greed (I couldn't help myself).
Thursday, October 9, 2014
What Do You Stand For?
When it comes to presses do you stand or do you sit? That depends on your objective and whether you are using a barbell or dumbbells.
Your shoulder consists of several muscle groups and because your back (rohmboids, levators, lats and traps), chest (pecs), sides (serratus), and stomach (abdominals) facilitate shoulder movement it is difficult to separate the deltoids (what we think of as the shoulder - well, half of it) from what ideally should facilitate shoulder movement. And let's not forget about the scapula (the other half of the shoulder) which has taken many of us decades to incorporate properly in the press.
Sitting and standing while performing overhead presses (O.H.P.) engages different muscle groups as does lifting with a barbell (B.B.) or dumbbells (D.B.s) while executing the press. These two factors determine to what extent the three sections of the deltoid muscle are used and whether your legs (quads and glutes) and core become activated. Confused? Lets break it down.
The deltoid (delta: Ancient Greek for triangle - not a coincidence) muscle is divided into three parts: the anterior, medial and posterior portions. Each shares in a tripartite support system to lift the arm and move it across planes. In order to develop the deltoids it is important to know which modality will give you the best results based on your goals.
In general, to strengthen the deltoids executing the D.B. press in a standing position is more effective (generates greater neuro-muscular activity) than using a B.B. while standing. If, however, you desire more of a full body workout lifting a B.B. over your head, while seated or standing will engage you biceps and triceps more than using D.B.s (either seated or standing). Your O.H.P. becomes stronger more quickly by using a B.B. because more muscles are used to move the bar up (legs, abs and arms). If larger numbers are important to you note that your one rep max while standing will be less than when you are seated due to the stabilization provided by the bench (as opposed to your stabilizing muscles doing the work while you are standing.)
If you are lopsided it is beneficial to perform lifts using D.B.s because they force you to stay in balance. They are also beneficial because they allow a greater range of motion, so if you have a tweaked shoulder (depending upon what part is injured) you can be more comfortable using D.B.s.
When you have an injury that prohibits the use of you lower extremities sitting is the way to go. Sitting also affords you the ability to focus on a smaller group of muscles because your body is supported by the bench, so you can isolate the deltoids.
For the bigger lifts don't avoid dumbbells because they will work your body in a different way and variety is not only the spice of life it is crucial to staying healthy and becoming stronger.
Your shoulder consists of several muscle groups and because your back (rohmboids, levators, lats and traps), chest (pecs), sides (serratus), and stomach (abdominals) facilitate shoulder movement it is difficult to separate the deltoids (what we think of as the shoulder - well, half of it) from what ideally should facilitate shoulder movement. And let's not forget about the scapula (the other half of the shoulder) which has taken many of us decades to incorporate properly in the press.
Sitting and standing while performing overhead presses (O.H.P.) engages different muscle groups as does lifting with a barbell (B.B.) or dumbbells (D.B.s) while executing the press. These two factors determine to what extent the three sections of the deltoid muscle are used and whether your legs (quads and glutes) and core become activated. Confused? Lets break it down.
The deltoid (delta: Ancient Greek for triangle - not a coincidence) muscle is divided into three parts: the anterior, medial and posterior portions. Each shares in a tripartite support system to lift the arm and move it across planes. In order to develop the deltoids it is important to know which modality will give you the best results based on your goals.
In general, to strengthen the deltoids executing the D.B. press in a standing position is more effective (generates greater neuro-muscular activity) than using a B.B. while standing. If, however, you desire more of a full body workout lifting a B.B. over your head, while seated or standing will engage you biceps and triceps more than using D.B.s (either seated or standing). Your O.H.P. becomes stronger more quickly by using a B.B. because more muscles are used to move the bar up (legs, abs and arms). If larger numbers are important to you note that your one rep max while standing will be less than when you are seated due to the stabilization provided by the bench (as opposed to your stabilizing muscles doing the work while you are standing.)
If you are lopsided it is beneficial to perform lifts using D.B.s because they force you to stay in balance. They are also beneficial because they allow a greater range of motion, so if you have a tweaked shoulder (depending upon what part is injured) you can be more comfortable using D.B.s.
When you have an injury that prohibits the use of you lower extremities sitting is the way to go. Sitting also affords you the ability to focus on a smaller group of muscles because your body is supported by the bench, so you can isolate the deltoids.
For the bigger lifts don't avoid dumbbells because they will work your body in a different way and variety is not only the spice of life it is crucial to staying healthy and becoming stronger.
Thursday, October 2, 2014
Why no Y?
I started taking yoga again at the start of the summer. I attend
once a week, sometimes twice and I feel more limber and balanced as a
result. From the first class on I noticed a lack of Y chromosomes in
these classes. I find it curious that there are usually three men and
upwards of fifteen women in the class. What lies at the root of this
low male turnout? I spoke with some fit friends about this and the
responses I received were revealing.
One of the women I spoke with looked at me like I was dumb and said (I will paraphrase) "Of course. Most men don't want to feel and yoga puts you in touch with how your body feels." One of the men I spoke with, who happens to be a gym owner and world class Olympic lifter said that men are less likely to join a gym (and therefore an exercise class) than women. His gym, Gardiner Athletics, where I am a coach has a ratio of 25% men to 75% women. Could this be one of the main reasons I like to work out? I enjoy exercising alone and I have no problem working out with other men but I really do like exercising with women.
This may be due to the fact that spending time in a gym is one of the few opportunities I have to interact with women in motion. Much of my time is spent engaging in activities with men and because we are performing physical labor we can talk. As many of you know it is difficult for men to engage with other men (or women) unless there is something that needs doing. Forgive me if I am offending anyone but it has been my experience that most men are uncomfortable speaking unless they are on a mission, which can include watching sports and drinking alcohol.
Women, on the other hand, seem to interact with each other more readily and appear to enjoy the community aspect of engaging in an activity as a group more so then men.
One of the reasons venues like Crossfit have been successful is that they appeal to both men and women, but for different reasons. Men like it because they can compete against each other by becoming faster and stronger than their gym buddies. Women like it because they enjoy learning a new skill and perfecting it. These revealing conclusions are not surprising because we know that generally speaking men want concrete results that set them apart from others and women are much more attuned to process and sharing, which answers my yoga question. Of course these are generalizations and there is a tremendous amount of crossover: women want results and men want to perfect their lifts but in yoga moment to moment awareness and extension of the postures are process based. It's funny because when I first started attending class I was concerned that the other guy in the pavillion might be reaching more in his Warrior II pose than I. Now I focus on not dislocating my hips.
These conclusions do not emphasize our differences but reveal our similarities because we all want change and we go about achieving it in different ways. What we share as a species is that eventually we look to the community or group for guidance and help. For many of us the gym is much more than a training ground it is a place to share ideas and move in space in a safe arena that is different from both the work place and home. If beer could somehow be incorporated into the asanas we might see more men at yoga class.
One of the women I spoke with looked at me like I was dumb and said (I will paraphrase) "Of course. Most men don't want to feel and yoga puts you in touch with how your body feels." One of the men I spoke with, who happens to be a gym owner and world class Olympic lifter said that men are less likely to join a gym (and therefore an exercise class) than women. His gym, Gardiner Athletics, where I am a coach has a ratio of 25% men to 75% women. Could this be one of the main reasons I like to work out? I enjoy exercising alone and I have no problem working out with other men but I really do like exercising with women.
This may be due to the fact that spending time in a gym is one of the few opportunities I have to interact with women in motion. Much of my time is spent engaging in activities with men and because we are performing physical labor we can talk. As many of you know it is difficult for men to engage with other men (or women) unless there is something that needs doing. Forgive me if I am offending anyone but it has been my experience that most men are uncomfortable speaking unless they are on a mission, which can include watching sports and drinking alcohol.
Women, on the other hand, seem to interact with each other more readily and appear to enjoy the community aspect of engaging in an activity as a group more so then men.
One of the reasons venues like Crossfit have been successful is that they appeal to both men and women, but for different reasons. Men like it because they can compete against each other by becoming faster and stronger than their gym buddies. Women like it because they enjoy learning a new skill and perfecting it. These revealing conclusions are not surprising because we know that generally speaking men want concrete results that set them apart from others and women are much more attuned to process and sharing, which answers my yoga question. Of course these are generalizations and there is a tremendous amount of crossover: women want results and men want to perfect their lifts but in yoga moment to moment awareness and extension of the postures are process based. It's funny because when I first started attending class I was concerned that the other guy in the pavillion might be reaching more in his Warrior II pose than I. Now I focus on not dislocating my hips.
These conclusions do not emphasize our differences but reveal our similarities because we all want change and we go about achieving it in different ways. What we share as a species is that eventually we look to the community or group for guidance and help. For many of us the gym is much more than a training ground it is a place to share ideas and move in space in a safe arena that is different from both the work place and home. If beer could somehow be incorporated into the asanas we might see more men at yoga class.
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