LOG CLEAN MECHANICS: TO HINGE OR SQUAT?

The Strongman Log seems to be one of the most underutilized pieces of SM equipment out there. I think that there are several reasons for this but mainly, it's un-weildly and intimidating to those that are uninitiated. Often, the athlete that is using the log for the first time will associate it to the barbell or even the KB Swing and end up frustrated when, time after time, the athlete misses reps. The truth is, the log is much more similar to the stone than the bar and should be approached in the same manner.

For those that don't really have much experience with either, let's break it down to some of the fundamental components: the hip hinge and the squat. 

In the video below, you'll learn (and see) the difference between what a log clean looks like when performed with a hip hinge and when it's performed with more of a squat-like action. You'll also hear some other basic cues along the way that will definitely make the learning process much more successful and fun - so pay attention to the details in the set up and demos.   

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ATLAS STONES: SMOOTH IS FAST

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As strongman training methods become more and more popular (YAY!), newbs are being exposed to implements and movements that they've never done before - which is AWESOME! However, just like any new skill, you must understand the concepts and techniques, then apply quality practice - especially when first introduced.

In an effort to help some of you strongman newbs dial in your atlas stone technique, this video is all about performing the stone shoulder smoothly rather than rushing through it with reckless abandon.

In general, it is my opinion that performing any movement with fluidity will increase your overall speed. This is especially true with the atlas stone. Just remember: Smooth is Fast! 

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ATLAS STONE TECHNIQUE: Keep Those Biceps Happy & Healthy

The cool thing about strongman movements is that whatever gets the job done is a viable option and should be considered. Of course there are some considerations that need to be made like safety and efficiency, but there isn't really anything that says you MUST lift a stone a specific way.

To follow this up, the type of workout you are performing also dictates how one would optimally move a stone. For example, some workouts are short and are designed to be completed as fast as possible. In this case, a movement with fewer stops and starts/phases would be ideal. On the flip-side, there are other work sessions that are longer in duration and will require more efficiency for the purpose of longevity. You see, performing a large number of reps using a "one-timer" technique or simply just using your biceps more will typically result in some inefficiency later in the workout and possibly even some minor to serious irritation at the elbow. 

In the video below, I breakdown how to tweak your technique so as to save those biceps and utilize the larger muscles of the posterior chain to more efficiently move that stone. Before we get to that video, it should be noted again that this technique is not the ONLY technique. There are situations where some variations of this movement are more desirable than others. Play with what works best for you. This is simply information for you to digest and use at your discretion.

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Redefine

This theme of "redefining" has presented itself on numerous occasions this week, so I thought that I would take that as a sign that others of you out there could somehow use this post. So here we go.

I think that most of you would agree that we as humans often assume that once something has a definition, that definition can not be altered. Correct? 

In some cases I would agree with that. But in the case of how we process information, events, or situations I think that being able to redefine what these things mean is an incredibly valuable tool. Let me give you an example....

And, of course, like most of my examples - this one will be workout-centric:

I have recently been in a "rebuilding" and "relearning" phase with my workouts lately. Why? Over years and years of training and weightlifting, I have taught myself to move in ways that allow for large loads to be moved quickly....BUT....the way I've been moving has stressed specific areas in my back due to poor mechanics.

Now, these issues that are just now making themselves known have been due to countless repetitions while hyper-extending my back. And, just to be clear, this is not an issue of sloppy lifting, but rather the opposite. I was working so hard to maintain a tight lower back that I overshot it and ended up overusing it and pissing it off.

Now - and this is where we get back to today's lesson - I am having to step away from the loads that I used to attack with zero hesitation and refocus on moving lighter loads with more dialed-in mechanics and better positions.

As you can imagine, forcing yourself to lift less than you're accustomed to can be super frustrating. I kept finding myself pissed off and unmotivated to do anything just because I felt unable to lift like usual.

In order to move past this road-block, I had to sit down with myself and redefine what "heavy" was for me. I told myself that training heavy just to say that I can do a 415 back squat is really not what I'm in this shit for. I do this so that I am strong and healthy and able to take on any new challenges that pop up.

Needless to say, if my back is so f*cked up that I can't stand up, I am missing my target....BIG TIME!

By redefining "heavy", I was able to accept the situation and look at it as a positive challenge to take on. Getting to the point where I can move 415 again will be a major accomplishment - especially when I can do it without sacrificing solid positions and mechanics!

Now, with this new goal and challenge, I've found my groove again and am fired up to build an even stronger version of myself. It's going to be a fun project for me, and one that I think will offer many important lessons that I will undoubtedly share with y'all. (Get excited!)

Does all of that make sense? I hope so, because I feel like it's human nature to beat ourselves down based on what we "usedacould", rather than accepting the fact that life is not a linear progression. There will be ups and downs, but if our average outcome is in an upward, positive direction......we win!

This is all to say that if you're able to use the practice of redefinition in a positive manner, you will be setting yourself up for a lot less stress and much more success.

Give it shot the next time you're faced with a difficult situation. Ask yourself how you could redefine the meaning of (blank) to better deal with the obstacle and ultimately navigate it successfully.

I hope that you find this useful. 

Knees Out...An Observation(pt.2 - video)

If didn't get the chance to read yesterday's post, I would recommend doing that before watching today's video. You may find yourself confused as to what I'm referring to as I make my comments in the video.

In any case, this video will hopefully serve the purpose of clearing up any confusion that I may have cause with my ramblings yesterday.  Sometimes I lose my way as I write and end up babbling.......kinda like I'm doing right now. Ha!

Here's the video. A special thanks to TCS Coach Aaron Arehart for demoing perfectly.