The Science of Odd Lifts -...

Copyright 2006 – 2007 www.UndergroundStrengthCoach.com

The Science of Odd Lifts

Josh Henkin

Whenever I use a training method, technique, or exercise I always ask myself the same

first question, why? Why am I using this in the program for myself or my client. What is

the goal, how is the helping their needs, and what type of results do I expect?

Unfortunately, many coaches and trainers don’t use this approach. They use a specific

method or exercise because it is fashionable, trendy, and/or everyone else is doing it! It

seems that a certain type of training that I favor has started to fall into this trap. Odd

object lifting (OOL) has started to grow not only among coaches and trainers, but in

more mainstream media as well. Such a trend should make me very enthusiastic as I am a

big promoter of this style of training, but as all good things people have lost perspective

upon why they are using such a valuable training technique.

Sport-Specific

If there was ever an overused term in the industry it may be sport-specific. Dr. Zatsiorsky

defines sport-specific exercises as “training drills relevant to demands of the event for

which an athlete is being trained” (Zatsiorsky, 1995). Once we think in these terms we

need to consider type of muscle actions, muscles used, bio-motor qualities, joint angles,

and when various forces are applied. This is obviously a lot more detailed than trying to

replicate sporting action. Dr. Zatsiorsky actually recommends a three year period of

training before such specific exercises are even applied. This prepratory period can help

the athlete develop more general abilities such as various strength qualities (maximal


strength, strength-endurance, strength-speed), muscular balance, dynamic flexibility, and,

aerobic/anaerobic endurance.

How does this relate to OOL? Using these methods gives a simple way of improving

such strength qualities, working through extreme ranges of motion, building stabilizer

strength, and improving overall conditioning. They can also help train the muscles in a

similar manner as they would be used in sport as in tire flipping, sledge hammer training,

sled work, and sandbag training. In his famous book, Encyclopedia of Wrestling

Conditioning, John Jesse speaks about the athletic benefits of sandbags,

“The use of heavy sandbags and their large circumference forces the lifter to do

his lifting with a round back instead of the traditional straight back lifting with a

barbell. It is this type of lifting that truly develops a strong back. It develops the

back and side muscles in movements that are identical to the lifting and pulling

movements of wrestling.”

This is a favorite quote of mine as it speaks about the difference of stimulating versus

simulating athletic movements. We want to train for the needs and demands of the sport

without trying to replicate the actual sporting action. Such techniques should be left for

elite level athletes and coaches that have the ability to break down the exact

biomechanics of sporting actions.


Explosive Hip Drive

Ask any good coach how to improve strength in the weight room that will transfer to

sport and they will often reference the posterior chain. This group of muscles comprising

of the hamstrings, glutes, and the low back are key in power development and have

received a great deal of attention in articles and research. This is one of many reasons

Olympic lifting is such a favorite tool of coaches. Some will state the complexity of

Olympic lifts does not make them user friendly, flexibility issues make performing

certain lifts very difficult, very few coaches/trainers feel confident in teaching these


drills, and quality equipment can be expensive. OOL solves many of these problems as

well as offering some unique benefits.

For example, anyone can learn a basic sandbag shoulder movement in minimal time

(shouldering is basically a clean done to one side of the body). People find success in

these exercises very quickly which allows us as the coach to provide faster results.

Shouldering is a relatively natural movement since most of us at one point or another has

brought something from the floor to a shoulder. Just think of the parent that picks up

their child and carries them on one side of their body. With minimal coaching you can

teach someone how to move quickly and perform proper hip drive in almost no time. The

simplicity of shouldering also gives the coach confidence and this is an important factor

in selecting appropriate exercises. Not only does one learn how to perform the hip drive,

they can start using appreciable loads in no time. Often we forget that load is a factor in

strength development, but it is hesitation in proper technique execution that keeps many

coaches from using appropriate loads. We can avoid that problem with the many of the

OOL drills.


The dilemma in using one medium (i.e. barbell) is that we tend to develop a specific

groove for that movement. This is why the first time a person performs a sandbag, keg,

or heavy medicine ball lift they feel very awkward and off balance. Lifting various

mediums expands our body’s physical literacy. This concept was coined by Istvan Balyi

and refers to our body’s familiarity with a wide range of movement patterns.

Understanding this theory allows us to gain greater appreciation for the role of general

physical preparation for all clients. Implementing these techniques increases performance

as well as decreases injury potential.

A Strong Grip


Expert throwing coach, Dan John, has a great saying in regards to program design, “eat

the biggest frog first.” What the heck does that mean? Many of us are guilty of worrying

about the smallest details without truly addressing the larger more immediate concerns.

Strong hands I feel fall into this category. In functional training circles you will hear

terms such as, “core training”, “stabilization”, “balance”, etc. Yet, we never, ever hear

anything about grip training. Stop for a moment and think about how many daily

activities and sports require strong hands. It is almost comical that this issue is never

addressed. Since I am on a role with clichés let’s think about the classic, “the chain is

only as strong as its weakest link.” If we think in these terms then how can we not

prioritize grip training in everyone’s workouts?

Grip legend, John Brookfield often talks about three main forms of grip strength,

crushing, pinching, and wrist strength. There are also issues of hand dexterity as well, but

this time we will focus on these three main points. While squeezing a dumbbell or a

barbell really hard is a nice way to improve one’s crushing grip strength, it won’t be the

pancea and still leaves out the other two forms of hand training. Just as with using

different mediums for challenging the nervous system in explosive lifts, using different

implements will have varying effects on hand strength. Sandbags challenge all three


components as it is the only implement where the weight actually changes its

configuration. Kegs can also train the three types of hand strength, but for different

reasons. A water filled keg will have a moving weight inside causing the grip dynamics

to change as the implement is being lifted. When lifting by the lip of the keg the hand

positions might need to change or the gripping strategies will have to be manipulated.

One does not simply grab on as hard as possible, rather during different times there is

relaxation and suddenly maximal tension is applied. Heavy medicine balls (those 30

pounds and up) are different yet again because there is not good place to grip. The lifter

must use a very firm static contraction of the hands, fingers, and wrists to lift a heavy

medicine ball. This is where most lifters will fail and where you can see who truly has

strong hands.

Climbing ropes are a highly underutilized implement and can greatly contribute to

stronger hands. Of course one can use ropes for climbing, but you can also substitute

them for some of your favorite drills as I have shown below. I would forewarn though

not to overuse this tool as you can develop elbow tendonitis if you overtrain with

climbing ropes.

Improved Dynamic Flexibility


Recently I gave a lecture where I had twelve people perform a circuit of heavy medicine

ball squats, keg shouldering, and sandbag clean and presses. Besides the heart attacks

that I almost caused people, it was amazing to see everyone had a perfect squat when

using the heavy medicine ball. We had no warm-up, minimal instruction time, and yet

everyone had a squat most of us would dream for with our clients. As much as I would

like to say this is magic, it isn’t.

Front squatting has almost seen a rebirth in the industry. One main reason more and more

people are implementing front squats is that it is often easier to have a client perform a

proper squat with the weight in front rather than behind the back. There are many reasons

this is true.

Many people feel a high level of discomfort with a weight on their back. If

someone is already cringing when the bar is placed upon the back you are going

to invoke the startle-reflex which will almost guarantee you a great level of

forward lean and a less desireable lifting posture.

Holding the weight in front of the body forces the lifter to stay more upright and

helps teach them how to sit down rather than bend over. The subtle key of

learning how to sit the hips back without an excessive forward lean is very

important and easy to teach once you shift the weight in front.

Great core work. Anyone who has tried front squatting can vouch for the great

amount of trunk work that is done when using this lift.

However, front squatting isn’t easy for everyone either. If we use the classic clean style

there may be an issue of wrist flexibility. A crossed arm position may work better, but

can be difficult for young athletes and women that do not possess a lot of upper body

mass. Holding an implement in the old time Zercher style works better than most of these

techniques, especially for beginners. Zercher squats at one time were very popular as a

phenomenal trunk exercise along with the legs. Trying to maintain an upright posture

against a load pulling you forward is not an easy task. With Zercher squats you do bypass

many of the problems that a front squat could possess. You will be amazed by the depth


of squatting one can achieve when using this method. Even for those that might

traditionally have tight hips.

I could not talk about dynamic flexibility and OOL training without mentioning sledge

hammer work. Most coaches and trainers cringe just by mentioning a sledge hammer.

LIABILITY, LIABILITY, everyone will scream! Let me pose this to all of you first

though. How many times do we have people jump, run, and “balance” yet very few ever

scream about the liability associated with these forms of training? As I believe with all

training methods, it isn’t the tool or the technique, rather the coaching.

Besides being a fantastic way to build anaerobic endurance, grip, and core strength,

sledge hammer work can have a therapeutic benefit as well. Shoulders, backs, and hips

are often a problem in athlete and non-athlete alike. Lack of dynamic flexibility and

muscle imbalances often lead to these areas being injury prone. How does sledge

hammer work to improve these areas? The rotational drills that one can perform with

sledge hammer work takes these problem areas through a full range of motion that is

hard to replicate with any other piece of equipment including a medicine ball. While

medicine balls are great tools, some because of the lever of the sledge hammer it usually

allows people to reach a further range in the movement. The best part is that one learns

how to move these areas efficiently together, rather in isolation.


Core Work

Should we do it standing or lying down, should we work in the transverse plane, or

sagittal, should we use cables, medicine balls, or free weights? All of these ideas get

debated all of the time. In actuality, they become mute points when you use a variety of

techniques such as OOL. During lifts such as shouldering the trunk does not only have to

support the body during the lifting phase of the movement, but it is also forced to resist

rotation. As my colleague, Keats Snideman, pointed out in his article, Defending the

Sagittal Plane, there are times where a lift may look as though it is sagittal, but in

actuality the body is being forced to resist movement in other planes of motion. Once the

implement is on the shoulder, performing drills such as squats, lunges, etc. makes the

body work in all three planes. Yes, again, these appear to be sagittal plane dominant

exercises but the joint and muscles are resisting rotational and frontal plane forces. This

is very functional as most times we are dealing with objects that are not perfect.

Many OOL drills such as Zercher, overhead, get-ups, and carries are phenomenal for

overall trunk development. Trying to maintain good posture during very dynamic actions

is one reason these techniques are so beneficial. As I mentioned earlier, trying to stay

upright during a Zercher squat is very demanding, try doing the same for lunges, step-

ups, goodmornings, etc. This helps teach the trunk how to stabilize during dynamic

motions. Many coaches are still teaching trunk stability primemarley during static

activities, not very functional.


With all the buzz with “core training” many still give little attention to the low back other

than some token superman drills. Exercises such as deadlifts, goodmornings, and cleans

have been almost completely abdondoned by many professionals. These exercises are

phenomenal in training the posterior chain through a greater range of motion therefore

providing more overall strength to the back side of the body that will help stabilize the

pelvis and spine. The only unfortunate aspect of these lifts is they do not take the low

back through a greater range of motion. Most of the work is done by hip flexion and

extension in these drills. However, obviously the spine can flex and extend, yet, very few

ever train this quality. Using rounded back lifts can help build low back strength that will

decrease injury as well as building tendon/ligament strength. This concept is often known

as “imperfection training”, in other words, preparing the body for moments that are less

than optimal. Movement may be compromised during certain times in both sport and life.

This is a very important method of preventing injuries. Before I receive a million emails

about the “dangers” of round back lifting let me say that common sense must rule.

Don’t use maximal weight your first attempt

Don’t go to failure

Perfect pressurizing the trunk and recruiting the hips


Don’t do this everyday!

Don’t use when you have contraindications

Yes, this has been used by athletes for hundreds of years as a valid training

medium, don’t tell me it is dangerous!

In the End

My goal is two fold. First, that odd object lifting is a valid and effective method of

training and secondly, it isn’t the end all to training. As with all training techniques you

need to identify the goal of the program and choose the appropriate methods from there.

Far too often we lose sight of such a simple concept and start to blindly apply everything

and anything to our clients. Always make sure you train yourself and your clients with a

purpose!

Josh Henkin is owner of Innovative Fitness Solutions (www.ifsfitness.com) in

Scottsdale, Arizona. Coach Henkin has presented nationally in the field of fitness and


sports enhancement. He is also the author of High Octane Sandbag Training manual

and DVD as well as creator of the Ultimate Sandbag (www.sandbagexercises.com).

You can reach him at [email protected]

The Science of Odd Lifts -...

Documents

Transcript of The Science of Odd Lifts -...