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By Phil Stevens
To truly tap into our maximum potential
we need to identify our body structure, our natural leverages, to
identify our strengths and weaknesses. Like all else in training
and nutrition the cookie cutter, one size fits all approach only
goes so far. There is a lot of dogma out there as far as the “correct
form” for every lift, when in fact what is strong and safe
for you may be horrible for another, and vice versa.
#1 - Keep it close
to your trunk.
The number one factor above all to
moving maximum loads, in a safe and effective manner is to keep
the load as close to your center of gravity as possible. The further
the load travels away from this direct center the harder the movement
becomes and the more undue strain is placed on your levers.
If you were building a tree house
where would you look to place it? Of course if you didn’t want
to send your kids falling to their demise you would place it on,
around, and as near to the trunk as possible. Not out on the limbs.
In the same fashion the closer the load during lifting can be to
your trunk the better, That’s your center of power and stability,
where you are the strongest.
#2 - Lean on your Strongest Shortest Levers.
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The second factor to keep in
mind when identifying the most effective way for you to safely
and efficiently move a load is to identify and utilize your
strongest and shortest levers. You want to place the most
stress, have the most movement, on the levers with the shortest
length. These more times then not are going to be the levers
your body has relied on your whole life as its strong point
and allows the load to again stay the closest to your center
of gravity.
Think of these levers as a sledge
hammer.
If you take a 16 pound sledge
hammer with a 36 inch handle what is harder to when holding
the hammer at a 45 degree angle hold it at the end of the
handle (36 inches from the head) or to choke up on it (12
inches from the head)? Of course its much harder when your
holding the hammer at the end of the handle. In the same manner
if you lean your bodies long levers under a load to a great
degree your going to put your body at a disadvantage.
For an example of this lets
take the deadlift with two people of opposing body types as
an example. They will have very different and distinct ways
of executing the lift, neither of which is wrong, even though
they are very different.
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Body type number one has short limbs
and a long torso in relation to said limbs. This is the LEFT vertical
column.
Body type number two is the opposite
with a short and powerful torso and long limbs. This is the RIGHT
vertical column.
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As you can see each figures short
powerful levers are represented in red. Their lesser limbs or weak
points of leverage are represented in green. Body type number one
is MUCH more quad dominant with its short powerful levers. For this
body type and this move its much more efficient to keep the long
torso as upright as possible. As when you get that load out on the
end of the handle your much more likely to reach a point of failure
or even injury.
That said, those with this body type
should also identify this weakness and make it a point to bring
up the Low back, glute, and hamstring strength.
Figure number two is the polar
opposite.
Due to the long limbs and short strong
torso to deadlift efficiently there is going to be in a much greater
torso lean with the majority of the load leaning on the hamstrings
and low back as a prime mover. This figure will get most of its
power generated from this position and have a tendency to be weaker
in moves that require a great deal of limb movement as those long
limbs will place a great deal of stress on a long handle. As such,
much time needs to be spent trying to bring up those weak long limbs
to both avoid injury and maximize potential, always however with
the knowledge that their most powerful position will be very different
from that of the other figure.
These are merely two examples of leverages,
and one movement to serve as an example.
There are, of course, going to be
many more variations of body type that mix and match these leverages.
Many types of natural tendencies and body strengths, each having
its individual strengths and weaknesses, movement patterns, and
moves they will excel or struggle with.
There is more then one way to skin
a cat.
The way you execute a move may be
nowhere near the way your training partner does, but that doesn’t
necessarily mean either is wrong. No matter how much dogma you have
read on the “ONE” particular way to execute a move. No
matter what some cookie cutter program or personal trainer preaches
as the only “WAY”, it may not be correct for you.
The fact
is the “BEST” way, in some cases, may actually put you
as an individual in a compromised position. Devote some
time to assessing you. Figure out your leverages, your strengths,
and weakness. Get a qualified coach to assess you and your lifting.
In the long run it will pay back many-fold by not only allowing
you to instantly move a load in a safe and effective manner, but
as well, allow you to identify individual weaknesses that will lead
to further success.
About The Author
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Phil, while attaining both his
Bachelors and Masters degrees in studio art found another
passion, that of training and nutrition. A constant student,
his real-world under-the-barbell and behind-the-fork approach
has led to many an opportunity, experience, and change in
his life as well as those he has worked.
Phil currently, aside from his
varied work with Team Staley, is a working and showing artist
(http://www.philstevens.com).
His current personal fitness goals are to become a competitive
force as middleweight strongman competitor, while building
upon his power lifting experience in which he has seen as
high as a top ten national ranking; with a two year goal of
obtaining an elite ranking as a 242 or 275lb weight class
RAW power lifter.
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