Interesting Observations from the Feats of Strength Training

Over the past six and a half weeks, most of my clients have taken part in training for my annual Festivus Feats of Strength Competition.  This fun competition will take place on December 23rd.  The training gives clients specific and objective goals in a defined time frame just when most people are forgetting about exercise all together (from Nov 1-Dec 23rd).  I am very excited and proud of how much progress all of my clients have made, and there is still over a week to go.  I wanted to share some interesting observations from, what I consider, a very effective training program and what should be an impressive showing on December 23rd.

1.  Technique, Technique, Technique:  I spent a lot of time at the beginning of this eight week period really working on clients' techniques.  This is important, because the exercises I chose (deadlift, pull-up, push-up, and kettlebell clean and jerk)  depend on good technique.  I am proud to say that most clients are now pretty solid in their techniques, even with fairly heavy weights.  Not only has this kept injuries away, but performance has been taken to a new level because of it. 

2.  Less is More:  Often, training programs can be extremely aggressive and not allow for adequate recovery.  With four exercises (which do complement each other) clients were able to train adequately, without over-training.  Appropriate training stimulus and maximal training stimulus are often confused.  Clients trained two to three times per week for 45 minutes on average.  I continue to see a steady improvement over the last six and a half weeks. 

3.  Goals are Great:  Everyone needs goals.  More specifically, you need clear, objective goals with a definitive time frame to motivate you.  Going to the gym is, as they say, 'better than nothing."  But, if you really want to see a significant improvement, you need clear, objective goals with a definitive time frame.

4.  Everyone Needs Support:  One of my main goals is to create a community among my clients so everyone can derive the support of not just me, but also of many other clients.  Thanks to group trainings, interactions in the gym and social media, I have been able to develop a network of support for clients.  Often clients will discuss their experience and personal bests with each other, further motivating each other.  We all have times when our motivation wanes, but when you have support, you get swept right back into your training without missing a beat.

Learning How To Load the Hips and Number "4"

A common issue with deadlifting (and other leg exercises) is the failure to properly load the hips.  Just about all of us have tightness in the muscles that cross the hips and ankles.  When you have to squat, lunge, step, or bend over, you will move through the path of least resistance or greatest relative flexibility.  The lumbar spine is usually relatively more flexible than the hips, and the knees are usually more flexible than the ankles. 

In order to avoid the knees jutting forward and the lumbar spine flexing (and those joints being driven out of optimal alignment and receiving excessive stress) you need to emphasize loading the hips.  When deadlifting, keep the shins vertical, like you are standing in cement up to the top of your shin, and push the hips back .  The shoulders should come forward, in front of the toes, so you can maintain balance (see first picture).

Once the bar reaches the bottom of the knees (you need a minimum amount of flexibility in the hips to get this far and not round your back), you need to keep the chest up, shoulder blades back, back flat, and sit back to keep the tension in the hips.  Keep the shins vertical as you descend further (see the second picture).  This is the hardest part of the deadlift.  Frequently, the knees will jut forward and the lumbar spine will round, therefore unloading the hips. 

From the side, your deadlift should look like the number "4" at the bottom (if you had bumper plates, this is where they would touch the ground).  This is the proper, safe, and effective technique that I teach my clients.

Notice:

• The bar is close to the shins and the shins are vertical.
• The shoulders are directly over the bar.
• The head is up, the shoulder blades are back and down, and the back is flat (the angle of the back is the same in both pictures).
• The tight angle of the hips, indicates proper loading.

When the number "4"-form is achieved, the lower back is protected and the hips can take on a greater load.  This form must be kept (back flat and hips back) while the bar is lifted all the way up.  The result is a safe and highly-effective hip-strengthening exercise.

The Kettlebell Clean and Jerk Technique

With the Festivus Feats of Strength underway, many clients are improving their kettlebell clean and jerk technique.  I have emphasized improving technique before you challenge yourselves for your three-minute test.  To help teach and motivate you even more, I turned to the best- the girls of the Ice Chamber.  These girls rock!  So take a few minutes to watch them in action.  See their techniques and I am sure you will be motivated by their performances.  Notice how efficiently they move the kettlebells, using a quick hip snap for the cleans and for the jerks. 

2010 HTS Festivus Feats of Strength Competition

With Halloween arriving this Sunday, the holiday season is officially here.  It seems to creep up on us earlier and earlier each year.  Over the next eight weeks, we Americans will put ourselves through the most unhealthy times of our year.  We work hard to finish year-end deadlines, spend lots of money, eat lots of food, deal with families, and are too busy to stay physically active....until January third.  That is all the more reason we need something to motivate us to stay active and focused on our fitness goals.  That is were the HTS Festivus Feats of Strength comes in.  Over the next eight weeks, we (my clients, me, and if you are a blog reader, feel free to compete, too) will train to improve our strength and strength-endurance in four exercises. And on December 23 (the actual date of Festivus) we will have a friendly competition for everyone to show their new strength.

But, before we get to the exercises, I want to make sure everyone knows what Festivus is.  If you are not a fan of Seinfeld (and own the box set and have watched every single episode at least five times each), you may not know.  So, first off, here is the story of Festivus for the rest of us:



Our Feats of Strength competition will not involve pinning me (as much as some of you would like).  It will involve four exercises.  Your votes were tallied.  Here are the four exercises that you will train over the next eight weeks and compete in on December 23rd.

1. The Weighted Push-Up-  Complete one repetition with as much weight as you can loaded on your back.




2. The Pull-Up- Complete one repetition with (ideally) your body weight, or as little band-assistance as possible.




3. The Deadlift-  A classic.  This has quickly become a favorite exercise of most clients.  Lift as much weight, with good form, from the ground for one, full repetition. 


Claudia 101lbx5 Deadlift from Dan Hubbard on Vimeo.
Claudia sets a new personal record on the deadlift.



4. The 3:00 Kettlebell Clean and Jerk-  This strength-endurance event challenges you to compete as many reps with an 8, 12, or 16 kg kettlebell as you can in 3:00 (1:30 with right arm, 1:30 with left arm).