Weekly Favourite Five #1

As a recap for the week, I'll be putting up the five favourite posts from you guys and girls who support me on my social media. I'll also be providing the behind-the-scene to what came about with each post to give you a better understanding of the purpose of each one.

1. Lunges: Love Them or Hate Them.

This was to introduce some of the accessory work I prescribe my lifters at SES. More importantly, I wanted to provide a picture of how lunges can be modified in terms of where the overload can be distributed to elicit the adaptations you want in regards to strengthening the body.

Lunges: Love Them or Hate Them. . The lunge is a very powerful tool in a strength coach's arsenal of exercises to strengthen the body for sport. . For weightlifting, almost all of our movements are performed on the sagitaal plane (as I have mentioned before). Apart from lateral movements which we need to add in, we need to challenge the body transversely. . The lunge is good for this as it helps with ensuring that minimal rotation occurs in the hips and pelvis when the legs are challenged to move in opposite to one another. For example in the split jerk, it's common to see these days that the hips are rotated out of whack due to the familiarity of splitting in one direction. . Apart from learning to split on both sides, strengthening exercises such as the lunges need to be introduced as accessory work to prevent this rotation from manifesting into an overuse injury. . As you can see @rachel_elise90 and @allnutadventures performing dumbbell lunges as part of a conditioning EMoM at the end of their session. The placement of a load in the lunge is also critical as it emphasises the overload principle. We use dumbbells by the side so that the additional overload is focused on the hips which we are training with an anti-rotation purpose. . If you find yourself over-rotating in the split jerk, better be lunging often to keep your hip and pelvic stability strong. . #TheTrainingGeek #weightlifting #olympic #lifting #crossfit #crossfitgames #fit #fitness #workout #wod #train #training #lunge #dumbbell #hips #pelvis #stability #strength #strong #unilateral #active #lifestyle #gym #gymlife #getfit #instafitness #exercise #paleo

2. When one learns to use their legs, one feels the weight move easy.

This was a highlight of one of my athletes whom I have worked with awhile back and recently gotten back to working with her again. It is empirical for an athlete to constantly improve and one of the things that will help sustain progress in the lifts is the use of the legs. Because you be squatting most of the time so learning to translate that squat strength to your lifts will only help you progress your lifts further if taught to use the legs well.

3. Keep Your Hips Healthy. Don't Be Lazy.

This was actually posted while I was sitting down waiting for my chiro to be done with his sessions at our collaborative weekend at Warrnambool. I have always found that keeping good posture is easily forgotten and many, including myself, try to get away with it and only see negative repercussions in your training or lifts. Treating it like incidental exercise, making mobility an incidental thing is also relevant in ensuring that you are taking care of your body if you want to put it through vigorous training.

4. Shoulders Over = Staying Over.

The basis for this post was more along the lines of something I read online. There is a constant battle in the way the power position is taught. I just wanted to provide my logic and explanation behind the positioning of the shoulders but more in lines of making sure that the legs are positioned well under the torso in order for the correct direction in force production. It is afterall the crux of the lift as getting to the power position and how you move off from it can make or break the lift.

5. Keeping The Back Knee Bent in The Split.

This being one of my more recent posts, this came about as I was teaching several of my lifters who were working on their jerks in this past week. From personal experience having gone through injury with the hip flexor from not bending the knee too much (also because I have terrible core strength), I have found it easier to support the weight of the bar with a bent back leg. Ever since, teaching the bent knee has also helped with preventing the lifter from leaning forward too much or shifting the hips forward when achieving the split.

 

 

So that's it for this week's Favourite Five. As always, thank you for your support as I continue to share with you more of my thoughts and ideas in the sport of weightlifting.