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One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man.
Elbert Hubbard
To be an extraordinary man or woman means you must understand the process of becoming extraordinary; you must learn how to access your potential on a continuous basis over your entire lifespan.
I will provide with a starting point:
1. Listen to my podcast on Accessing Your Potential.
2. Read Mastery by Robert Greene.
Do this and you will be well on your way. A thousand mile journey begins with the first step…
“Mediocrity and emptiness are your fate if you are blind to your potential.”
James Autio
Strength training of the hip flexors and trunk using a glute-ham bench
Video on April 27, 2013
Bodyweight: 80.5 kg (177 lb.)
Resistance: 36 kg (79.2 lb.) kettle bell + 3.6 kg (8 lb.) weighted vest = 39.6 kg (87.2 lb.)
% of bodyweight used as added resistance for strength training: 49.3%
This is an advanced progression in strength and mental training. Once a solid base of training has been established, training for strength (maximal force production) is the next progression. For basic description and training parameters for this movement see this before continuing. Do not attempt this training until you have completed a preparatory phase of at least 3 months using added resistance in a 8 to 12 repetition range and you feel very comfortable performing the basic movement including ingress and egress from the glute-ham bench and safely positioning the kettle bell. The risk of a strain to the abdominal wall, the illiopsoas (major hip flexors | anatomy) or lumbar spinal hyperextension is high if you do not have proper preparation.
Mental training
1. The movement: Focus on a a normal speed concentric and a very controlled, slow eccentric with precaution to avoid the inherent risk of lumbar spinal hyperextension. Fully arrest movement at the point of maximal hip flexion (the top of the movement).
2. Visualization: Feel and picture the hip flexors pulling the trunk to the thighs and develop a mind-body connection with their function: feel their engagement through the full range of motion. View this movement as an inverse squat: in the squat you press against the floor with your soles to facilitate maximal use of the hip extensors’ pushing force; this movement is the mirror opposite of the squat—pull the insteps against the glute-ham bench foot pads by dorsiflexing the ankles to facilitate maximal engagement of the hip flexors’ pulling force.
Theoretically, the best movement for strength training the hip flexors is an inverted squat with added resistance. You could perform it with gravity (inversion) boots while holding a weight but this a movement that is very hard to get into and out of, is very painful where the gravity boots attach, is difficult to do without a spotter (impossible without a spotter for true strength training), and the risk of blacking out is high due to dangerous cerebral blood pressure and poor oxygenation to the brain from the inversion, exertion, and partial breath holding. The next best movement is this movement. There is no superior training to this for increasing the rigidity (stiffness) of the entire trunk outside of gymnastics and this is the best strength movement for the integrated compound engagement of the hip flexors and the entire trunk complex that exists. Abdominals are just a piece of this whole body movement (trunk flexion and stabilization). Oxygen consumption, like squats, is very high. Breathe!
For safety, it is very important with heavy kettle bells to lift the weight to your chest from the side so as to avoid hitting your face and teeth. The video shows the proper technique for positioning the kettle bell.
Note: 6 repetitions were performed in the video. Ideally for strength training the repetition range is 1-3. Therefore, this was too light, probably by 12 lb. to achieve a maximum of 3 repetitions.
For more information:
slow motion study of the human body ballistically swinging a heavy kettle bell with maximal acceleration and deceleration
Video on April 20, 2013
Resistance: 36 kg (79.2 lb.) kettle bell
Bodyweight: 81.4 kg (179 lb.)
Static load to bodyweight ratio: 0.44:1 (or 44.4%)
video organization
The movement is captured from three camera angles: side, front, and rear. The first clip presents the side view at real-time speed, the second clip is from the side in slow motion (20% of real-time speed), the third clip is from the front in slow motion, and the fourth clip is from the rear in slow motion. Note: for video of real-time speed from the front see this.
physics and dynamics
Observe how the energy flows through the body’s kinetic chain during the accelerative and decelerative phases as different muscle groups contract and relax in sequence. Note that hip flexion and knee flexion are strongly engaged (“pulling”) in addition to hip extension and knee extension (“pushing”). I cannot think of any other movement that recruits full body pulling and lower body pushing anywhere near this degree; it is achieved because the inertia of the kettle bell creates a large additional force in addition to gravity whose force vector is around 30 to 40 degrees greater than orthogonal to the gravitational force and pointing away from you (i.e. pulling you forward). This is the force you are pulling against when you decelerate and reverse the direction of the kettle bell (the kettle bell is always under the influence of the gravitational force throughout the bi-directional trajectory.) Trunk stabilization with both the abdominal complex and their antagonists the erector spinae are at a premium to manage the dynamic load. The entire body is severely challenged to maintain balance via proprioception. If balance is lost it is very difficult to recover and the kettle bell often must be released to avoid falling forward or flying backward. This movement imposes a great training effect for enhancing agility (systemic, dynamic motor control). It is a neurological tour de force.
A normal kettle bell swinging movement does not emphasize maximal acceleration and deceleration of the load through the full range of movement (it is a focus only on explosive hip extension). When you introduce the additional dynamics, this movement is dramatically different physically and mentally.
mental dimension
Mentally it feels the same as doing an Olympic clean or snatch with the focus on maximal velocity and maximal explosiveness to overcome inertia. However, with this movement, there is both a pull and a push, not just a push as in Olympic movements: active deceleration eliminates the “free ride” effect created by the explosive acceleration ( i.e. the rapid switching of the magnitude and direction of the force vector at both endpoints affects entire body control dramatically). What this means is that even though the kettle bell is moving outward and is still accelerating from hip extension you are simultaneously braking it with full lat and ab/core recruitment well prior to the return or inward trajectory of the kettle bell. Complementary musculature must be fully engaged with 100% duty cycle in order to reduce the cycle time (time to execute one rep) to a minimum.
Physically, there is a powerful engagement of the abdominals, other core muscles and the latissimus dorsi that is lacking without the dynamics (there is no “free ride” of kettle bell travel anywhere in the range of motion). Exhalation is in the outward movement and inhalation during the inward movement but a significant amount of your inhaled air must be retained to maintain outward pressure on the diaphragm in order to keep the torso stiff like in a squat when coming out of the bottom. Additionally, because each cycle is only one second in duration and the breathing is synchronized to movement, you must exhale a significant air volume in one-half second which immediately switches to the inhalation phase of only one-half second. Because of the metabolic power demand of this movement and the constrained breathing requirements, this is necessarily a noisy exercise during a maximal effort!
the bi-directional force vector of the kettle bell ballistics
A good way to think of this phenomena is the internal and external ballistics of a bullet shot out of a gun. The bullet is falling due to the force of gravity the instant it leaves the barrel. But why is the bullet moving so fast horizontally? Gravitational force only acts downward; the horizontally directed energy is from the explosion of the gun power which produces a force that acts on the mass of the bullet inducing an acceleration; deceleration is caused by drag forces. In conventional weight lifting there is only constant velocity (so acceleration = 0) and resistance is provided by gravitational force only. In Olympic movements you do have acceleration but deceleration is not a major feature (the load is literally dropped in competitions and in the gym it is lowered under control or dropped: deceleration is not part of the organism’s adaptation to stress). In kettle bell training there is no emphasis on maximal ballistics and certainly not on deceleration.
In this movement you have muscular “gun powder” producing ballistics outward (30 degrees above horizontal) and instead of the bullet or the Olympic barbell crashing to earth you are using muscular energy (“drag force”) to decelerate a rapidly accelerating 36 kg bullet and pull it back reversing the outward trajectory to an inward one. This is an additional training stimulus not featured in any form of conventional or Olympic lifting.
So, what is unique about this movement is the emergence of a large second force vector (a horizontal component) in addition to the gravitational force vector due to the acceleration and deceleration of a mass (the kettle bell) of approximately one-third of your body weight (your body “weight” really is the force on your body mass due to gravity) at terminal velocity and very near the magnitude of the kettle bell’s gravitational force vector (the static kettle bell “weight”). The static load of the kettle bell (force due to gravity or the gravitational force vector) is 352.8 N (Force = Mass x Acceleration or 36 kg X 9.8 m/sec^2) but the dynamic load is a significant percentage of the static load and is directed at a angle of about 30 degrees above orthogonal (i.e. 30 degrees above a right angle to gravity or 120 degrees) to the gravitational force vector and is pointing outward from your body. The significance of this is that the large inertia of this second, emergent, dynamic force is the one you pull against to cause deceleration during the path of the kettle bell as it approaches terminal velocity moving outward and then reverses direction to move inward.
Note: 5 cycles (“reps”) were completed in 6 seconds for a time of 1.2 sec/cycle.
I learned about this movement from a video by Mike Visscher in San Diego, CA at www.ignitionfitness.com.
For more information:
1-arm supine dumbbell press with isometric holds using a Swiss ball
Video on April 20, 2013
Resistance: 100 lb. dumbbell
This is an advanced progression in strength and mental training. For basic description and training parameters for this movement, review this before continuing.
It is vital to draw a distinction between “weight lifting”, where the mind is focused on completing a lift or doing a given number of repetitions or doing a maximal number of repetitions to failure, and controlling a movement with extreme precision, where the mind is focused on maximal contraction at each fixed joint angle (isometric) while assessing how much force production you have left as fatigue ensues. This is the mental approach of the gymnast in training except their resistance is their bodyweight in a whole-body fixed position (like a planche in a specific position or iron cross in still rings that is “locked down” by musculature contraction for a minimum duration without appearing shaky). Bodybuilders also do not focus the mind on just completion of the lift: they focus attention on the muscle contracting throughout the movement. The difference with isometric holds is maximally contracting at each position. In the video I am doing a single repetition but the duration is 24 seconds on the left and 21 seconds on the right. This is a weight I can do 12 repetitions with if I am just performing the movement. Note: To see isometric holds applied to pull-ups view this.
What makes this so difficult? In normal weight lifting, any given movement has a point of least leverage (i.e. the joint angle where biomechanically the levers produce the least force such as the bottom of the squat, the arm straight down in the curl, and the bar on your chest in the bench press). When lifting weights you naturally want to cheat by accelerating through the sticking point and then it is easy, due to improved leverage to coast via momentum, to finish the movement. The key concepts here, which are physics terms, are acceleration, velocity, momentum and inertia. Acceleration is a change in velocity (like stepping on the gas at the stop light which is a sticking point for a car because it is at rest) whereas velocity (“speed”) is the change of position over time (acceleration can be thought of as the change of the change of position over time). Momentum = mass x velocity. If the weight is moving at all it has momentum. A car at rest has inertia but its momentum is zero (inertia is an object’s resistance to change in its state of motion or rest); it takes a lot of force to even get a car to budge but once it is moving, even though slowly, it is easy to keep moving at constant velocity because it now has a new inertia (i.e it now has a resistance to change of constant velocity) which is measured by its momentum (a big mass and a small velocity is still a pretty big momentum.)
Now, when you are lifting weights you are using momentum. In the gym you hear people criticize lifters when they are throwing the weights up and down and bouncing the bar off their chest because they are using “momentum”. Yes, they are using momentum because the weight is moving (if mass and velocity are both non-zero by definition you have a momentum). So, actually the proper term in these cases is they are using not just momentum but also acceleration. So this is the point and it is an important point: if a weight is moving the muscles, which produce the force and power, are not under maximal contraction. Only at the point of least leverage, if you are not cheating with an acceleration like a bounce or a stretch reflex (like at the bottom of a squat where you accelerate with a rapid decent and then explode in the opposite direction; why do you have to pause the bar on the chest in a competition bench press?) do you have an instant of maximal contraction. Very little maximal contraction happens in typical gyms. Do not confuse what I am describing with “Super Slow” training which is a fad that has come and gone since the 1940’s by different names. How it is integrated into a comprehensive training system and the mental dimension are very different; this is aligned with the gymnastics concept.
In gymnastics the quality of movement while performing seemingly impossible feats of strength is due to the ability to perform a movement without momentum. Movement without momentum? Yes, that is impossible. But if you perform a movement and stop and maximally contract with complete control every few degrees of joint position the stresses directed on the nervous and muscular systems and neuromuscular integration are very different than “lifting weights”. The objective is to completely arrest movement and maximally contract in order to achieve total body control on demand. There is very little training stimulus of the nervous and muscular systems when momentum is present and biomechanical leverage is high which is the vast majority of all weight lifting. Most people train with extraordinary inefficiency which only worsens due to lack of progressive stimuli as motor control is learned and consolidated. An approach to improve efficiency is to constantly vary your training but this approach is far from the best process to improve performance to world-class level in most endeavors. I will address better strategies of the training process later.
Note: I am at approximately a 15 degree incline so this is not a true “supine” (i.e. 0 degree angle) press. It is biomechanically more difficult due to different leverage and muscle engagement (a flat bench vs. an incline bench). The remedy would be to use a 55 cm Swiss ball. My right arm needs about another 5+ degree angle more depth to be correct. It felt correct but from the video it was not (I lost my balance slightly at this point as well). That is a good reason to do videos: what you feel and what you actually do can be quite different. Applying available technologies is one way on how you can enhance performance.
For more information:
Pull-up with isometric holds and pauses using a medicine ball adducted between the knees and a weighted vest
Video on April 13, 2013
Bodyweight: 80.5 kg (177 lb.)
Added resistance: 30 lb. medicine ball (adducted between the knees) + 18 lb. weighted vest
Increasing the load for pull-ups with a medicine ball adducted between the knees as opposed to using a weighted vest or chained harness is different because of the continuous pressure of adduction and mental focus needed to prevent the medicine ball from falling. This exercise presents both challenges: the adducted medicine ball plus a weighted vest. Additionally, doing a single repetition using static holds and pauses concentrically and eccentrically like in gymnastics as opposed to normal weight lifting increases the difficulty throughout the range of motion because in weight lifting the hardest part of a rep is where there is least biomechanical advantage (“the sticking point”) whereas with a serial sequence of isometric holds the entire range of motion is made substantially more challenging.
mental dimension
The mental focus is primarily on the pull-up movement but the mental focus required to hold the medicine ball in place is significant. Because of flexion at the hip joint, there is trunk flexion involvement. This should be considered a compound movement as opposed to merely a movement with an additional load.
This single repetition lasted 41 seconds.
For more information:
2-arm kettle bell swing with full acceleration and deceleration
Video on April 13, 2013
Resistance: 36 kg (79.2 lb.) kettle bell
A normal kettle bell swinging movement does not emphasize maximal acceleration and deceleration of the load through the full range of movement (it is a focus only on explosive hip extension). When you introduce the additional dynamics, this movement is dramatically different physically and mentally. Mentally it feels the same as doing an Olympic clean or snatch with the focus on maximal velocity and maximal explosiveness to overcome inertia. However, with this movement, there is both a pull and a push, not just a push as in Olympic movements: active deceleration eliminates the “free ride” effect created by the explosive acceleration ( i.e. the rapid switching of the magnitude and direction of the force vector at both endpoints affects entire body control dramatically). What this means is that even though the kettle bell is moving outward and is still accelerating from hip extension you are simultaneously braking it with full lat and ab/core recruitment well prior to the return or inward trajectory of the kettle bell. Complementary musculature must be fully engaged with 100% duty cycle in order to reduce the cycle time (time to execute one rep) to a minimum.
Physically, there is a powerful engagement of the abdominals, other core muscles and the latissimus dorsi that is lacking without the dynamics (there is no “free ride” of kettle bell travel anywhere in the range of motion). Exhalation is in the outward movement and inhalation during the inward movement but a significant amount of your inhaled air must be retained to maintain outward pressure on the diaphragm in order to keep the torso stiff like in a squat when coming out of the bottom. Additionally, because each cycle is only one second in duration and the breathing is synchronized to movement, you must exhale a significant air volume in one-half second which immediately switches to the inhalation phase of only one-half second. Because of the metabolic power demand of this movement and the constrained breathing requirements, this is necessarily a noisy exercise during a maximal effort!
This movement is measured in speed of movement. The static load is 36 kg but the dynamic load is a multiple of the static load (Momentum = mass x velocity and Force = mass x acceleration). 10 cycles (“reps”) were completed in 12 seconds for a time of 1.2 sec/cycle.
I learned about this movement from a video by Mike Visscher in San Diego, CA at www.ignitionfitness.com.
For more information:
1-arm dumbbell press using the X-Iser Machine
Video on: April 13, 2013
Resistance: 60 lb. dumbbell
This is an advanced version of the 2-arm alternate dumbbell press on the X-Iser Machine. Doing this movement with asymmetrical loading significantly increases the difficulty to stay balanced on the X-Iser while you are stepping. This movement serves three important functions simultaneously: (1) trunk stabilization (all trunk muscles are powerfully recruited when you are using a high load); (2) proprioception to maintain balance; and (3) the pressing movement. It is false to classify this movement as solely a pressing movement variant. It isn’t. It is a whole-body complex movement that equally has strength, stabilization, and balance elements. You will fail at the weakest of those three elements.
mental dimension
The primary mental focus is trunk stabilization and the press is secondary. Tertiary is the stepping motion. Your ability to perform the stepping motion is dictated by your proficiency to stabilize the trunk while maintaining balance. If the dumbbell is more in the strength range of 5 or fewer repetitions, than mentally the press takes center stage (but only as long as you can stay on the X-Iser Machine!).
The X-iser Machine provides an unstable environment for the lower body by severely challenging balance but accomplishes it while you are engaged in a stepping motion (imagine riding a unicycle while pressing a dumbbell overhead). This instability of the lower body translates to unique difficulties performing upper body movements. Trunk stabilization is seriously challenged because you are on the verge of falling of the machine with overhead loads due to the dynamic spatial changes in your peripheral nervous system’s perception of center of gravity. Proprioception capabilities are pushed to their limits. The lower body stepping motion is performed asynchronously with the upper body movement. With practice you can lift substantial loads and still maintain balance.
For more information:
Training the hamstring Golgi tendon organ (GTO) to increase range of motion of the knee joint under eccentric loading
Video on April 13, 2013
Bodyweight: 80.5 kg (177 lb.)
Resistance: bodyweight
This is an advanced progression that should not be attempted until several months of preparatory training. See this video for the description of the basic movement.
As you progress in the basic movement there will reach a point where further progress will cease due to the neurological shutoff caused by the inhibitory firing of the Golgi tendon organ (GTO) [GTO video resource | neuroscience of the GTO]. This is a protective mechanism that monitors tension in the tendons. The GTO continuously monitors the tension but when it reaches a threshold value it signals the muscle under tension to suddenly relax. You experience this as a surprise every time because it is totally involuntary. Through this type of training the GTO’s shutoff threshold is recalibrated to a higher value so that tension can be maintained at greater joint angles and progressively at greater loads. You can see where I was on December 30, 2012 in the basic movement video vs. today. I did 11 training sessions of GTO work featuring 4 to 6 repetitions (about 50 repetitions between January 26 and April 13). I am also 7 pounds heavier since then which makes a big difference in the effective tension on the GTO because of the long lever arm to the center of mass in this movement.
In the video you will see 4 repetitions that have had the rest periods edited. GTO training is strictly neurological training under eccentric loading and should never introduce elements of muscular fatigue. For this reason you need to rest 90 seconds or more between reps to regenerate creatine phosphate and ATP stores which fuel these series of single repetitions. Four to six repetitions is sufficient to recalibrate the GTO.
mental dimension
Mentally this type of training is akin to gymnastics: the mind is used to control the body position in space and time with total precision. From the vertical position, start to lower the torso at a slow to moderate speed until you get close to the joint angle which is your limit. At this point lock the knee joint by contracting the hamstrings fully so you are isometric. Then lower a little more very slowly. Totally arrest movement again. The first rep will give you feedback on the joint angle where the GTO wants to fire. On next 3 reps focus on this narrow range of motion. From the video you can see how suddenly the GTO fires and I have to quickly brace the free fall with the Swiss ball. If the ball were not there I would fall to the floor because the hamstrings are totally inhibited.
A 65 cm Swiss ball works very well with this training and is placed on a Swiss ball holder so it doesn’t move.
For more information:
1-arm, variable-angle, incline dumbbell press on a Swiss ball
Video on April 6, 2013
Resistance: 80 lb. dumbbell
Similar concept to the 1-arm supine dumbbell press on a Swiss ball, this movement has significant advantages to conventional incline presses with either dumbbells or a barbell with an incline bench. First, significant yaw is introduced by the synergistic combination of asymmetric loading (use of one dumbbell) and instability from the Swiss ball. Second, by varying hip position via hip extension/flexion, you can modify the angle of your spine with respect to gravity effectively changing the incline angle and, consequently, the recruitment contributions from the deltoids, triceps, and pectoral engagement. A supine (i.e. “bench press”) has an angle of 0 degrees and a shoulder press has an angle of 90 degrees whereas an incline press is 45 degrees and sometimes, with a pin selector, adjustable to 30 or 60 degrees. In contrast, this movement encompasses an infinite range of angles in real-time just by moving the hip angle even during the course of a single repetition.
Imagine a hip flexion/extension continuum where at one extreme you have maximal hip flexion where your legs are almost touching your chest. You would be in a deep squat and your spine would be close to straight up like the bottom position in the Olympic snatch. This would be close to a “shoulder press”. Now, at the other extreme, if the hip joint is extended to where a line through the hip and shoulder joints is parallel to the floor you would have a “bench press” (provided the ball diameter is correct to accommodate this position). Would an “incline bench” have been invented if Swiss balls made for heavy resistance training were invented first? If function weighs in, the answer is no. This is the single most important movement you can perform in the pressing movement repertoire if efficient and general force production to the real-world is your objective.
mental dimension
Mentally the most striking aspect of this movement is the powerful connection between the pressing movement (the control of the velocity and position of the dumbbell in space) AND awareness of your hip position AND micro-positioning of your feet to maintain balance and counteract torque from the effects of yaw. Place your opposite hand on the rib cage of the loaded side to increase the asymmetrical load. Your entire body is very actively engaged with a 100% duty cycle: no resting! Because you are (or can be) on a steep angle with a large degree of hip flexion, please realize you are in a deep squat (below parallel) with a dumbbell overhead. This is not really an “incline press”, is it? In other words, if you cleaned a heavy dumbbell and then squatted to below parallel and stayed there while pressing would you call that a seated press? In a normal incline press, either seated or standing, you get zero integration of dynamic upper and lower body control; all you are doing is statically pressing two dumbbells or a barbell. There is nothing else happening worthy of mention. This is even more pronounced if you are using some kind of pressing machine which further isolates you from real benefits. What is the outcome of doing that besides big pecs?
addressing yaw and roll
As with any movement where yaw is a potent factor affecting whole-body performance, unrecoverable roll can come into play suddenly if your center of mass breaches your base of support. Given the summation of forces generated by the asymmetric load (your center of mass is deviated to the side of the single dumbbell and the heavier it is the more the impact) plus yaw (the dumbbell moves laterally with respect to your centerline because the ball rolls side-to-side), this produces a torque with rotation about the axis running through your spine causing roll. If this happens you need to know your exit strategy in advance which is to dump the dumbbell to the floor. Don’t fight it, let it go! Make sure this can be done safely so that you and no one else gets injured. To minimize roll, modify your base of support (the position of your feet and the contact point of the ball with the floor compose the base of support) with hip abduction (your knees move from the midline to outside your body from the hip joints, see the video).
addressing shear forces
Additionally, the coefficient of static friction matters greatly in this movement because of shear forces. Why and where does shear arise? In contrast to the supine version of this movement where your bodyweight presses vertically (i.e. a normal force with respect to gravity) against the Swiss ball and in alignment with the ball’s surface to the floor (your back is not going to “slide” against the ball and the ball is not going to “slide” against the floor), this movement introduces a force vector component that is tangential to two pairs of contact surfaces (shirt to ball and ball to floor) called the shear force component and is vital to the integrity and safety of performing this movement. If your shirt were superglued to the ball and the ball were superglued to the floor, then the materials under shear may undergo strain (become damaged or deform). But without the superglue this will not happen because the shear force will exceed the force corresponding to either the coefficient of static friction of your shirt to the ball or the ball to the floor. What this means is that you must wear a shirt and the floor cannot be smooth and the ball surface should not be smooth.
So what happens? As you approach a vertical spine angle the normal force vector component becomes negligible and the tangential force vector component is dominant. Yaw becomes a big problem because of its role in shear. Either the ball could slide against the floor causing unrecoverable roll, or, if your body slides against the ball this will cause unrecoverable roll. The shear results in a slide (coefficient of static friction is violated) causing an acceleration in a lateral direction which breeches base of support causing roll. In the video I am using a Swiss ball that is burst proof to 350 lbs. and has a rough surface (see image).The newest version has a 500 lb. rating. The floor is made of rubber. Be careful. Extreme physics are in play here and physical laws like the coefficient of static friction and Newton’s laws are not negotiable.
For more information:
