To truly tap into our maximum potential we need to identify our body structure, our natural leverages, to identify our strengths and weaknesses. Like all else in training and nutrition the cookie cutter, one size fits all approach only goes so far. There is a lot of dogma out there as far as the “correct form” for every lift, when in fact what is strong and safe for you may be horrible for another, and vice versa.
#1 - Keep it close to your trunk.
The number one factor above all to moving maximum loads, in a safe and effective manner is to keep the load as close to your center of gravity as possible. The further the load travels away from this direct center the harder the movement becomes and the more undue strain is placed on your levers.
If you were building a tree house where would you look to place it? Of course if you didn’t want to send your kids falling to their demise you would place it on, around, and as near to the trunk as possible. Not out on the limbs. In the same fashion the closer the load during lifting can be to your trunk the better, That’s your center of power and stability, where you are the strongest.
#2 - Lean on your Strongest Shortest Levers.
The second factor to keep in mind when identifying the most effective way for you to safely and efficiently move a load is to identify and utilize your strongest and shortest levers. You want to place the most stress, have the most movement, on the levers with the shortest length. These more times then not are going to be the levers your body has relied on your whole life as its strong point and allows the load to again stay the closest to your center of gravity.
Think of these levers as a sledge hammer.
If you take a 16 pound sledge hammer with a 36 inch handle what is harder to when holding the hammer at a 45 degree angle hold it at the end of the handle (36 inches from the head) or to choke up on it (12 inches from the head)? Of course its much harder when your holding the hammer at the end of the handle. In the same manner if you lean your bodies long levers under a load to a great degree your going to put your body at a disadvantage.
For an example of this lets take the deadlift with two people of opposing body types as an example. They will have very different and distinct ways of executing the lift, neither of which is wrong, even though they are very different.
Body type number one has short limbs and a long torso in relation to said limbs. This is the LEFT vertical column.
Body type number two is the opposite with a short and powerful torso and long limbs. This is the RIGHT vertical column.
As you can see each figures short powerful levers are represented in red. Their lesser limbs or weak points of leverage are represented in green. Body type number one is MUCH more quad dominant with its short powerful levers. For this body type and this move its much more efficient to keep the long torso as upright as possible. As when you get that load out on the end of the handle your much more likely to reach a point of failure or even injury.
That said, those with this body type should also identify this weakness and make it a point to bring up the Low back, glute, and hamstring strength.
Figure number two is the polar opposite.
Due to the long limbs and short strong torso to deadlift efficiently there is going to be in a much greater torso lean with the majority of the load leaning on the hamstrings and low back as a prime mover. This figure will get most of its power generated from this position and have a tendency to be weaker in moves that require a great deal of limb movement as those long limbs will place a great deal of stress on a long handle. As such, much time needs to be spent trying to bring up those weak long limbs to both avoid injury and maximize potential, always however with the knowledge that their most powerful position will be very different from that of the other figure.
These are merely two examples of leverages, and one movement to serve as an example.
There are, of course, going to be many more variations of body type that mix and match these leverages. Many types of natural tendencies and body strengths, each having its individual strengths and weaknesses, movement patterns, and moves they will excel or struggle with.
There is more then one way to skin a cat.
The way you execute a move may be nowhere near the way your training partner does, but that doesn’t necessarily mean either is wrong. No matter how much dogma you have read on the “ONE” particular way to execute a move. No matter what some cookie cutter program or personal trainer preaches as the only “WAY”, it may not be correct for you.
The fact is the “BEST” way, in some cases, may actually put you as an individual in a compromised position. Devote some time to assessing you. Figure out your leverages, your strengths, and weakness. Get a qualified coach to assess you and your lifting. In the long run it will pay back many-fold by not only allowing you to instantly move a load in a safe and effective manner, but as well, allow you to identify individual weaknesses that will lead to further success.
Originally Published on StaleyTraining.com
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