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By
Charles Staley, B.Sc, MSS
Director, Staley Training Systems |
Cheating is perhaps the most maligned
and least appreciated tactic in the weight room. It's so important,
in fact, that I consider cheating to be the calling card of skilled
lifters.
When we examine the three primary
strength sports (weightlifting, powerlifting, and strongman), it's
clear that cheating is an absolute prerequisite for success. Of
the three disciplines, I'd argue that weightlifters have elevated
the art of cheating to a sweet science. In fact, during the performance
of the two competitive events (the snatch and clean & jerk),
lifters violate almost every dearly-held notion in the personal
training industry:
- During the "catch" phase
of both the snatch and clean, lifters allow their knees to drift
significantly in front of the toes.
- During the support phase of the
snatch and the jerk, lifters aggressively lock their elbow joints
against heavy loads.
- Both the snatch and clean start
with what amounts to an accelerative deadlift with a heavy weight.
Someone needs to
teach her about Time Under Tension
- In training, weightlifters rarely
if ever use spotters- if they get into trouble with a lift, they
simply drop the barbell on the floor.
- Both weightlifting events, as
well as most of the assistance exercises they use, employ the
use of maximum speed against the bar.
- Rather than use common set/rep
brackets such as 3x10, 5x8, etc., weightlifters typically use
many sets of 1-3 reps per set. Additionally, weightlifters avoid
"failure" like Brittney avoids panties.
Maybe if this Bulgarian
lifter would do more than 2 reps
per set, he'd finally develop some definition!
- Your weightlifting coach will
never ask "How did that feeeel?" If your lift looked
great, there's no need to ask how it felt. If it sucked, there's
still no reason to ask.
- Weightlifters don't do "cardio."
Try a clean & jerking a heavy triple and you'll find out why.
Well-chosen exercises
eliminate the need for "cardio"
- Weightlifters don't lift in front
of a mirror.
- Weightlifters, by definition,
compete. Few weightlifting clubs will tolerate a lifter who won't
lift in meets. At least, not for long
- Weightlifters squat deep. So deep
in fact, that there is a competition rule that forbids the lifter
from touching his/her butt to the floor at the bottom of a snatch
or clean.
I'd say that's below
parallel, wouldn't you?
- (Along the lines of the last point)
weightlifters often round their low backs at the bottom of their
squats. What's that? You can keep your arch when your butt's an
inch from the floor? Send me the video.
Too bad he doesn't
stretch- he can barely do a
squat with 260 pounds overhead!
- Weightlifters hold their breath
during long portions of most lifts. They never "inhale on
the lowering phase" or "exhale on the lifting phase."
- Both the snatch and the jerk,
as well as several assistance exercises for these two lifts) involve
putting a barbell over your head.
Clearly, he's not
aware of the dangers involved with overhead lifting
And finally…
- As a global point, weightlifters
seek the easiest way to lift a weight, not the hardest way.
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It's possible that I missed
a few points, but I think my central point has been made.
Now here's what's kinda interesting about all of this…
Most
people who lift for the sake of improving their appearance
typically try to avoid every one of these maneuvers.
Yet, not only do weightlifters
violate all of these sacred cows, they actually get better
aesthetic results than their "exerciser" counterparts
do, despite the fact that they don't really lift for aesthetic
purposes!
Recently I noticed a question
on an internet forum from a 24-year old man who wanted to
look like a mixed martial arts (MMA) fighter, in less than
one year, starting from scratch as it were. He got plenty
of advice, most of it relating to exercise choices, meal timing,
set/rep brackets, and goal setting. My suggestion: if you
want to look like an MMA athlete, why not become a MMA athlete?
Which of course, is the take-home point of this article.
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About The Author
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His colleagues call him an iconoclast,
a visionary, a rule-breaker. His clients call him “The
Secret Weapon” for his ability to see what other coaches
miss. Charles calls himself a “geek” who struggled
in Phys Ed throughout school. Whatever you call him, Charles’
methods are ahead of their time and quickly produce serious
results. His counter-intuitive approach and self-effacing
demeanor have lead to appearances on NBC’s The TODAY
Show and The CBS Early Show.
Currently, Charles competes
in Olympic-style weightlifting on the master’s circuit,
with a 3-year goal of qualifying for the 2009 Master’s
World Championships.
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