Showing posts with label deadlift. Show all posts
Showing posts with label deadlift. Show all posts
Monday, December 14, 2009
Pelvis Power: getting the hip joint in hip drive for increased power and position strength
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A lot of folks have been told in order to add power to the hip extension in a deadlift or kettlebell swing, snatch or squat to squeeze their butt at the top, tense the glutes, etc etc. Physiologically, kinetically, it seems we get more power if we focus on the other side of the pelvis - anterior rather than posterior. Rather than thinking about the butt tightening, think about the hips rotating out. Allow me to explain.
But first, a bit of context: this tip was demo'd for me by Z-Health Master Trainer & RKC Lou McGovern of Essential Strength when Lou was helping me to hone my rather dire longboarding skills. Let me also say that Lou is a fabulous trainer. If you want to get better and ANYTHING you are doing with movement, and happen to be anywhere around San Diego, seek him out. You will be well recompensed for your efforts.
Ok Second to the point at hand, as Lou asked me "where are the hips?"
If you (as i did) pointed to your thighs, we have to think deeper. The joint where the femur connects to the pelvis is well inside the leg, rather a handspan out from the crotch to the joint.
The idea is to think about this joint and consciously turn the thigh out (externally rotate).
If you put your hand on that area of your leg, and do this motion, you can feel the hip joint move.
At the same time you do this, you'll aslo feel your glute muscles tense as well.In contrast, you can clench your butt without engaging the hips.
Cranking Up the Strength. Which is stronger? Butt clenching or Hip Joint Out?
Lou demonstrated the difference between these two positions by having me stand in neutral stance, putting my arms straight out in front of me.
He then asked me just to clench my butt, and from there he pressed down on my outstretched arms. Which came down.
He then asked me to reset my arms and this time think about rotating my hips out. He then tried to push down on my arms again. They were much stronger this time (they didn't get shoved down).
Echoes in Powerlifting Cues? In a quick exhange about this tip with Pavel, Pavel asked if this were the same idea as powerlifters "screwing their feet into the floor." Lou said, yes, it's just thinking about the other end of the movement, too, in a bone ryhthm way (see this post on the viking push press for a bit more on bone rhythm).
In other words, in the screwing the feet into the floor in a squat, one plants the feet, let's say parallel to each other, and rotates out against the foot plant. In the hip turn, now we're thinking about not just the feet turning out but the hip (the top of the leg, really) as well.
aside: This approach of rotating out against a fixed point seems similar to how Pavel describes the hand/arm position for the one arm push up in Power to the People.
Trying it Out. If you give this move a go when swinging a KB or deadlifting or squatting, you may find the move is stronger, smoother, easier. Personally i find on the squat this coordinated move makes it easier to keep my knees where they're supposed to be. Likewise on the top of the swing, if i think about turning my hips out, i don't have to think about driving the hips forward or "snapping" them - the snap happens as a result of the hip movement.
Conceptually. I like this approach: the concept of the hip snap, while i've been doing it for the swing and snatch in particular, has felt like Something We Just Do to get the hips forward. With the notion of rolling the hips out, which results in the pelvic thrust AND the glute contraction and pelvic muscles getting worked too, it seems to simplify the "what to do" meaning there's less to check on the move check list - at least for me. Your mileage may vary.
Likewise, at least for me, what Lou has brought to what is perhaps a set of well known hip tropes for many lifters is to really think about *what do we mean by the hips?" Just that simple point of really gettting WHERE that joint actually IS in the movement has been huge. The "hip" seems so amorphous. What is that, now that i think about it (or thought about it then). But by actually getting at the notion of the joint and the joint action, things open up. It makes all the metaphors of feet screwing and hip thrusting and butt clenching kinda happen. That's what makes a great coach for someone, is that that person can connect in a meaningful way a good mental model for the athlete. Thanks Lou.
Give it a Go? If you want to try this, please by all means try the arms out, butt clench, and then arms out hips rotate front/out with someone pressing down on the arms to feel the difference. IF no one is around to test this, simply try this move with your squat or swing and see what you think. Let me know.
UPDATE:
Many thanks to Ken Froese at the DD Forum for pointing out this vid of Lou talking about spinning out the hips in the context of an overhead kb press. A key point in the vid (and it's so CLEAR after it's explained, like duh) is that it locks out the hip hinge part of a lift (like the clean with a kb) so that, with the hinge gone, there's a really stable platform - less give. That's yet one more reason this technique is so potent. Here's Lou:
Related Posts
But first, a bit of context: this tip was demo'd for me by Z-Health Master Trainer & RKC Lou McGovern of Essential Strength when Lou was helping me to hone my rather dire longboarding skills. Let me also say that Lou is a fabulous trainer. If you want to get better and ANYTHING you are doing with movement, and happen to be anywhere around San Diego, seek him out. You will be well recompensed for your efforts.
Ok Second to the point at hand, as Lou asked me "where are the hips?"If you (as i did) pointed to your thighs, we have to think deeper. The joint where the femur connects to the pelvis is well inside the leg, rather a handspan out from the crotch to the joint.
The idea is to think about this joint and consciously turn the thigh out (externally rotate).
If you put your hand on that area of your leg, and do this motion, you can feel the hip joint move.
At the same time you do this, you'll aslo feel your glute muscles tense as well.In contrast, you can clench your butt without engaging the hips.
Cranking Up the Strength. Which is stronger? Butt clenching or Hip Joint Out?
Lou demonstrated the difference between these two positions by having me stand in neutral stance, putting my arms straight out in front of me.
He then asked me just to clench my butt, and from there he pressed down on my outstretched arms. Which came down.
He then asked me to reset my arms and this time think about rotating my hips out. He then tried to push down on my arms again. They were much stronger this time (they didn't get shoved down).
Echoes in Powerlifting Cues? In a quick exhange about this tip with Pavel, Pavel asked if this were the same idea as powerlifters "screwing their feet into the floor." Lou said, yes, it's just thinking about the other end of the movement, too, in a bone ryhthm way (see this post on the viking push press for a bit more on bone rhythm).
In other words, in the screwing the feet into the floor in a squat, one plants the feet, let's say parallel to each other, and rotates out against the foot plant. In the hip turn, now we're thinking about not just the feet turning out but the hip (the top of the leg, really) as well.
aside: This approach of rotating out against a fixed point seems similar to how Pavel describes the hand/arm position for the one arm push up in Power to the People.
Trying it Out. If you give this move a go when swinging a KB or deadlifting or squatting, you may find the move is stronger, smoother, easier. Personally i find on the squat this coordinated move makes it easier to keep my knees where they're supposed to be. Likewise on the top of the swing, if i think about turning my hips out, i don't have to think about driving the hips forward or "snapping" them - the snap happens as a result of the hip movement.
Conceptually. I like this approach: the concept of the hip snap, while i've been doing it for the swing and snatch in particular, has felt like Something We Just Do to get the hips forward. With the notion of rolling the hips out, which results in the pelvic thrust AND the glute contraction and pelvic muscles getting worked too, it seems to simplify the "what to do" meaning there's less to check on the move check list - at least for me. Your mileage may vary.
Likewise, at least for me, what Lou has brought to what is perhaps a set of well known hip tropes for many lifters is to really think about *what do we mean by the hips?" Just that simple point of really gettting WHERE that joint actually IS in the movement has been huge. The "hip" seems so amorphous. What is that, now that i think about it (or thought about it then). But by actually getting at the notion of the joint and the joint action, things open up. It makes all the metaphors of feet screwing and hip thrusting and butt clenching kinda happen. That's what makes a great coach for someone, is that that person can connect in a meaningful way a good mental model for the athlete. Thanks Lou.
Give it a Go? If you want to try this, please by all means try the arms out, butt clench, and then arms out hips rotate front/out with someone pressing down on the arms to feel the difference. IF no one is around to test this, simply try this move with your squat or swing and see what you think. Let me know.
UPDATE:
Many thanks to Ken Froese at the DD Forum for pointing out this vid of Lou talking about spinning out the hips in the context of an overhead kb press. A key point in the vid (and it's so CLEAR after it's explained, like duh) is that it locks out the hip hinge part of a lift (like the clean with a kb) so that, with the hinge gone, there's a really stable platform - less give. That's yet one more reason this technique is so potent. Here's Lou:
Related Posts
- Kettlebell Front Squat and the Perfect Rep
- Arthrokinetic Reflex
- Deadlift Resources
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Wednesday, June 25, 2008
Deadlift Digest: Resources
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Pavel Tsatsouline demo'ing the DL in PTTP
Beyond of course Pavel Tsatsouline's Power to the People aka PTTP, here are some of my fave finds for deadlift resources.
Online Refs:
For inspiration:
And this just in, recommended by RKC Fireman Tom:
If you have some fave deadlifting resources of information or inspiration, please shout.
As i learn of more good stuff, i'll update these lists. Tweet Follow @begin2dig
Pavel Tsatsouline demo'ing the DL in PTTP
Beyond of course Pavel Tsatsouline's Power to the People aka PTTP, here are some of my fave finds for deadlift resources.
Online Refs:
- Brett Jones article on deadlifting progressions, post PTTP
- Eric Cobb of ZHealth: Reflexive Lifting: How To Make Your Neural Reflexes Work With You And Not Against You!
- Eric Cressey's T-mag articles:
For inspiration:
- video of RKC Mike T. Nelson PR'ing in knee highs
- video of Ruth Kasirye DL'ing 5reps with 150kg
Mike Nelson's Deadlift - Case Study with Fawn Friday
- And just about anything by Mark Rif Reifkind and Jack Powerlifter54 Reape over at the DragonDoor training forum.
And this just in, recommended by RKC Fireman Tom:
If you have some fave deadlifting resources of information or inspiration, please shout.
As i learn of more good stuff, i'll update these lists. Tweet Follow @begin2dig
Monday, June 23, 2008
Inspiration: Ruth Kasirye Deadlifting
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(If you're interested in deadlifting, you may also be interested in the Deadlift Resources page)
I can't find much information about this gal who seems to be listed as Norway's best female weightlifter, but her style, doing these smooth deadlift repeats is inspiring.
This is an example of an Olympic style deadlift, as called by Mark Reifkind, champion powerlifter and senior kettlebell instructor of Rif's Blog fame.
Over on DragonDoor's forum, Mark Reifkind describes the differences this way (we were talking about when it might be more appropriate to use oly shoes rather than flats for a DL)
Likewise, Rif says of this vid:
"awesome effort...a great example of a flat back clean grip deadlift."
Yup. i'm inspired. But what does "to be inspired" mean?
I remember being at a great intimate concert once featuring a pretty amazing Canadian songwriter, and someone saying to her afterwards "listening to you makes me feel like i could go home and write the best song in the world"
At the time (younger, naive-er, aspiring songwriter [side a] [side b]) i snorted when she told me this, thinking you can't just whip off a song: it takes talent AND practice. Lots and lots and lots of practice: you can't just do it. But she said no, that was great. I think i understand that now.
When i look at Kasirye deadlifting like this, so smooth so easy, in a weight class much down from mine, i think "i can DO this" - any maybe someone would snort, seeing where i'm at right now. The difference is, perhaps, i know how much work this takes, and that may not be where i get to. But seeing this, i know it's possible for a smaller gal than i to do something like this. With apparent ease and grace. To see what is possible is to know it can be done, and that i may well have more potential to be tapped, to get closer to where Kasirye is.
To see what had seemed impossible - where no model had been before - as possible. That's inspiring.
And one more inspiration: last year i saw RKC Angela Craig win the TSC, pulling 264lbs in the DL. That was inspiring, too, for other reasons beyond just the numbers.
I guess the point is, there are great models to make us perceive the impossible as possible. In this case, it's also the grace with which the move is made that inspires, too. Tweet Follow @begin2dig
I can't find much information about this gal who seems to be listed as Norway's best female weightlifter, but her style, doing these smooth deadlift repeats is inspiring.
This is an example of an Olympic style deadlift, as called by Mark Reifkind, champion powerlifter and senior kettlebell instructor of Rif's Blog fame.
Over on DragonDoor's forum, Mark Reifkind describes the differences this way (we were talking about when it might be more appropriate to use oly shoes rather than flats for a DL)
OL shoes are great for the deadlift IF you deadlift like an Olympic lifter, i.e shins forward, flat lumbar spine shoulder blades pulled back.A clean grip deadlift which the ol guys use as an assitance move for their cleans and snatch pulling.With the heel you will use more quad and upper back off the floor. rather than the traditional posterior chain of the powerlifter.
however, using them with tradition powerlifting style,i.e shins vertical, hips higher, throacic spine more flexed, scapula more protracted and most important, the load on the posterior chain OFF the floor, would though you forwards and probably mess you up.
Of course EVERY body is different and the best way to tell if it's going to work for you is to try it.I have a very "jon Kuc" style deadlift and they actually helped me off the floor for awhile. harder for me to lockout though. in the end I went back to the wrestling shoes.
hope this helps
rif
http://rifsblog.blogspot.com
Likewise, Rif says of this vid:
"awesome effort...a great example of a flat back clean grip deadlift."
Yup. i'm inspired. But what does "to be inspired" mean?
I remember being at a great intimate concert once featuring a pretty amazing Canadian songwriter, and someone saying to her afterwards "listening to you makes me feel like i could go home and write the best song in the world"
At the time (younger, naive-er, aspiring songwriter [side a] [side b]) i snorted when she told me this, thinking you can't just whip off a song: it takes talent AND practice. Lots and lots and lots of practice: you can't just do it. But she said no, that was great. I think i understand that now.
When i look at Kasirye deadlifting like this, so smooth so easy, in a weight class much down from mine, i think "i can DO this" - any maybe someone would snort, seeing where i'm at right now. The difference is, perhaps, i know how much work this takes, and that may not be where i get to. But seeing this, i know it's possible for a smaller gal than i to do something like this. With apparent ease and grace. To see what is possible is to know it can be done, and that i may well have more potential to be tapped, to get closer to where Kasirye is.
To see what had seemed impossible - where no model had been before - as possible. That's inspiring.
And one more inspiration: last year i saw RKC Angela Craig win the TSC, pulling 264lbs in the DL. That was inspiring, too, for other reasons beyond just the numbers.
I guess the point is, there are great models to make us perceive the impossible as possible. In this case, it's also the grace with which the move is made that inspires, too. Tweet Follow @begin2dig
Sunday, June 15, 2008
Deadlifting and Kettlebelling in Mission with Jerry Nicolas
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And we're off
Had the privilege to train my deadlift and squat with Jerry Nicolas this weekend. Jerry's situated outside mission, bc, canada. He has a gift: he can look at a person, see what they need and tweak their form to get immediate improvements. Like immediate. That's his guarantee: no improvement, don't pay for the session. I like that straight up approach. That's his gig: looking at tweaking weaknesses to get to better strength performance.
What i immediately liked about his approach is that his focus is to work with your mechanics, rather than try to get you to fit the so called "right" way of doing things. For instance, my left foot needs to pivot out a bit on my dead, but my right is fine straight ahead. Just going with that subtle change has helped get my heels going through the ground on the dead. So yup, immediate improvements: weights that were 90% of max were turning into warm ups - i didn't realize this until we calculated what was on the bar.
Jerry's also helped me improve my one arm push up work, so i'm a pretty happy camper.
I likewise had the privilege to introduce Jerry to kettlebells. Sadly, i couldn't get ahold of my fave Dragon Door bells in time to drive up with me from where i was in the states, so looking for a source in Canada, i was pointed to Canadian Kettlebells. Chris of Canadian Kettlebells not only had the ones i wanted in stock, he hand delivered them from outside Vancouver to Jerry's place in Mission to make sure they'd be there in time for my visit. Awesome.
Like the story with so many businesses, Chris told me he used to get these bells cast locally, but each time he went to do another run, the price went up and the quality wasn't great, so he's had to go the Off Shore route. Even so, Chris finishes the product apparently himself, and it is a good finish. For Cannuck kettlebellers, a highly recommended source.
Now, as for working with a well-experienced lifter/trainer, as a still freshly minted RKC i was sore afeared of what i could show this guy. But it turned out just great: Jerry is hugely into form and breathing, and was keen to get the technique down. We did wall squats, swings and TGU's mainly, with a quick look at the C&P, highpull and the snatch. Jerry was then keen to spend the evening with my ETK vid and today we are (a) both comfortably sore and (b) rocking. What was very cool is that yesterday, the 16 was a righteous workout for Jerry; today the 24, with that improvement in form, was, as predicted, feeling light. Strength is a skill. "That Pavel knows his stuff, eh?" (nous sommes les canadiens, vous savez?) We're kicking it Hard Style
So if you're in the lower mainland and looking to tweak your form in power lifts either for your next competition, or just to get past a sticking point in personal progress, give Jerry a shout. And even if you're not in the lower mainland, his diagnostic skills are worth the trip. Tweet Follow @begin2dig
Had the privilege to train my deadlift and squat with Jerry Nicolas this weekend. Jerry's situated outside mission, bc, canada. He has a gift: he can look at a person, see what they need and tweak their form to get immediate improvements. Like immediate. That's his guarantee: no improvement, don't pay for the session. I like that straight up approach. That's his gig: looking at tweaking weaknesses to get to better strength performance.
What i immediately liked about his approach is that his focus is to work with your mechanics, rather than try to get you to fit the so called "right" way of doing things. For instance, my left foot needs to pivot out a bit on my dead, but my right is fine straight ahead. Just going with that subtle change has helped get my heels going through the ground on the dead. So yup, immediate improvements: weights that were 90% of max were turning into warm ups - i didn't realize this until we calculated what was on the bar.
Jerry's also helped me improve my one arm push up work, so i'm a pretty happy camper.
I likewise had the privilege to introduce Jerry to kettlebells. Sadly, i couldn't get ahold of my fave Dragon Door bells in time to drive up with me from where i was in the states, so looking for a source in Canada, i was pointed to Canadian Kettlebells. Chris of Canadian Kettlebells not only had the ones i wanted in stock, he hand delivered them from outside Vancouver to Jerry's place in Mission to make sure they'd be there in time for my visit. Awesome.
Like the story with so many businesses, Chris told me he used to get these bells cast locally, but each time he went to do another run, the price went up and the quality wasn't great, so he's had to go the Off Shore route. Even so, Chris finishes the product apparently himself, and it is a good finish. For Cannuck kettlebellers, a highly recommended source.
Now, as for working with a well-experienced lifter/trainer, as a still freshly minted RKC i was sore afeared of what i could show this guy. But it turned out just great: Jerry is hugely into form and breathing, and was keen to get the technique down. We did wall squats, swings and TGU's mainly, with a quick look at the C&P, highpull and the snatch. Jerry was then keen to spend the evening with my ETK vid and today we are (a) both comfortably sore and (b) rocking. What was very cool is that yesterday, the 16 was a righteous workout for Jerry; today the 24, with that improvement in form, was, as predicted, feeling light. Strength is a skill. "That Pavel knows his stuff, eh?" (nous sommes les canadiens, vous savez?) We're kicking it Hard Style
So if you're in the lower mainland and looking to tweak your form in power lifts either for your next competition, or just to get past a sticking point in personal progress, give Jerry a shout. And even if you're not in the lower mainland, his diagnostic skills are worth the trip. Tweet Follow @begin2dig
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