Jan 20, 2012

We have just launched our definitions page. Over the next few weeks we will be producing one new definition a day. If you ever need help understanding key terms that are weightlifting or fitness related, check out our definitions page first.

The first few definitions will be weightlifting related exercises, but the terms will soon be expanded to a wide range of training related words and phrases. Feel free to comment on the terms as you see fit.

Jan 16, 2012

Do you come forward on your front squats? I know I had that problem for awhile. Coming forward will often cause you to lose the bar forward even if your legs are strong enough to lift the weight. There are three ways that I approached fixing my problem. The first is mobility work. I found that my hips and ankles were very tight, thus limiting my ability to squat deeply without coming forward.

The second way was adding in back extensions and reverse hypers to my training. These two assistance exercises helped me to strengthen my hamstrings and glutes; therefore making me strong at the bottom of the squat. Before I added in these exercises, I would come forward because I wanted to use my stronger quad muscles to lift the weight. Now that my leg strength has equalized (my anterior/posterior… aka. front/back muscles are now balanced in strength) I don’t feel the need to learn forward because of a lack of strength.

The third way was the “lean back” cue. This cue was the most effective of these three methods. After I unrack the bar and walk into position, I think about sitting straight down and leaning back a little bit. It is this leaning back feeling that helps me to stay upright during the squat. I’m not actually leaning back; the cue helps me to counteract the impulse to come forward with a net result of causing me to squat with a vertical torso, the most effective way to perform a front squat.

Jan 13, 2012

The barbell snatch is a great way to strengthen and protect the shoulder. The long range of motion and flexibility requirements mean that the weight usually stays low (except in elite lifters). This means that your shoulders are able to withstand snatching on a regular basis without hurting recovery or risking injury, provided your technique is correct.

The snatch can be a great lift to compliment the bench press (a high load/ low flexibility movement) because it will help you to stretch out your shoulders while making them stronger. The type of strength that is developed is unique to the snatch and can be a great addition to the training of athletes who execute some form of throwing movement in their sport.

Having alot of strength in shoulder rotation can be very useful in avoiding injury from repetitive throwing motions. It can also help bench pressers by restoring flexibility to the shoulders and providing a novel way to train.

In addition to the ability of the snatch to improve performance or prevent injury in other sports, it can be a great lift to add in for non athletes. The snatch is a lift that requires intense dedication to technical practice and therefore it can be very rewarding to train for those who don’t have a particular sport related goal. Training the mind and the body, the snatch is a great lift for anyone.

Jan 12, 2012

The LA Wave reported that Stafon Johnson, a former USC running back, is suing one of his strength and conditioning coaches for poor spotting. Johnson believes that the coach contributed directly to the bar falling onto his throat while bench pressing.

I won’t cover this case any more (read the link above if you are interested), but it serves as a good reminder to be careful while bench pressing. Always have your arms locked out while the bar is over your face and throat, get a spotter to lift off heavy weights, and don’t put more weight on the bar than you can control.

It sounds like a case of miscommunication between spotter and lifter, something that is common where people aren’t devoting full attention to the lift. Don’t be stupid and you’ll reduce your risk of injury significantly.