Broomstick Twists

broomstick twist

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs apart and the stick placed on your trapezius above your posterior deltoids. Your hands are on the stick but don’t press on it :

Make a torso rotation on one side then the other, keeping your pelvis motionless with an isometric contraction of your glutes.

This exercise works when your right shoulder is forward : the right external oblique, left internal oblique and a little bit rectus abdominis, quadratus lumborum and extensor spinae on the left side.

For more intensity, it’s possible to slightly round your back. A variant is to do this movement sitting on a bench, which will block your pelvis and focus the effort on your abs.

seated broomstick twist

It’s with sets of several minutes that you get the best results.

Attention

Torso rotations are prohibited for people suffering from low back or having had a herniated disc as this may aggravate or resurgence of this lumbar pathology.

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-Steph

Hanging Leg Raises

hanging leg raises

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Suspended on a chin-up bar :

  • Inhale and back up your knees as high as possible by approaching your knees to your torso.

  • Exhale at the end of the movement

This exercise works :

  • The iliopsoas, rectus femoris, tensor fasciae latae when you raise your legs.

  • The rectus abdominis and a little less obliques work when you move your knees to your torso.

To target the work on abs, it’s advisable to make small oscillations of thighs without never having the knees below the horizontal.

Attention

Rotations of the torso to the machine are proscribed for people suffering from low back or having already had a herniated disc.

Variant

hanging leg raises variant

By raising your knees on the side alternately to the right and to the left, obliques work more intensely.

Abdominal lumbar balance

It’s necessary to work in a balanced way the abdominal’s muscles and the back’s muscles (erector spinae). A lack of tone of hypertonicity of one of these two muscle groups can create a bad posture, and over time, create pathologies.

Example

Hypertonicity of the lower part of the erector spinae (sacro lumbar mass) with a hypotonicity of the muscles of the abdomen, will create a hyperlordosis with an abdominal ptosis. This postural defect can sometimes (if it is taken in time) be diminished by exercises of reinforcement of the abdominal muscles.

Conversely, hypertonicity of the abdominal muscles with loosening (hypotonicity) of the erectors spinae, especially in the upper part (multifidus spinae, longissimus, iliocostalis), will create a kyphosis (rounding back ) with loss of lumbar vertebral arch. This postural defect can sometimes (if it taken in time) be diminished by exercises of reinforcement of erectors spinae muscles.

Hypertonicity erector spinae muscles lumbar vertebral arch Hypotonicity abdominal ptosis

Kyphosis Hypotonicity erector spinae muscles lumbar vertebral arch Hypertonicity abdomen

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-Steph

General Stretching Of The Upper Body

stretching upper body

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand with your feet a little wider than your pelvis width and you back is straight :

  • Hold your ams vertically with your hands clasped and your fingers crossed. Your palms directed upwards :

  • Inhale to inflate your lungs to the maximum and stretch your intercostal muscles. Push your palms up keeping your back and head upright.

  • Exhale slowly by relaxing and starts again.

This stretching exercise stretches intercostal, rectus abdominis, latissimus dorsi, teres major, triceps. When you incline your torso laterally, you stretch more your external oblique and internal oblique, quadratus lumborum and the internal and medium part of your erectors spinae.

stretching upper body lateral

Note

This stretch is great for relaxing the body after a training with heavyweights like leg press, squat, deadlift because the ribcage and spine have been compressed.

This movement may occasionally replace or supplement the stretching at the bar  to rebalance the pressure and tensions of the intervertebral joints.

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-Steph

Stretching Of Glutes

stretching glutes

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the floor with one leg stretched out and the other leg bent with your foot on the floor and moving from the outer side of your leg stretched. Press on the outer side of your knee bent with your opposite elbow. This exercise mainly stretches the muscles of the gluteus maximus and the lateral rotator group (piriformis, gemellus superior, obturator internus, gemellus inferior, quadratus femoris and obturator externus).

Variant

It’s possible to press on your knee with your 2 hands.

lateral rotator group muscles hip

stretching glutes variant

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-Steph

Adapt Your Training To Your Morphology (Part 1)

morphology

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

In bodybuilding, it’s really important to take into account individual morphological differences. Especially for squat and deadlift.

Squat and deadlift have a different muscular work for a brevilineal person and a rangy person

A brevilineal person has a proportionally long torso and short limbs. An rangy person has a proportionally short torso and long limbs. This has nothing to do with height, muscle development or adiposity. Which means that a person can be a small fat rangy or a tall skinny brevilineal.

A brevilineal person have facility for squat because their short femurs makes that the torso is little inclined. This limits lower back and hamstring tension. As a result, the movement can be done in relative safety and the brevilineal person can almost exclusively focus on quadriceps work. It’s for this reason that almost all squat champions are brevilineal. An impressive example is that usually dwarves monopolize podiums of small categories in powerlifting.

Rangy people have more difficulty to do squat because their long femurs makes that the torso is very inclined forward. This puts hamstrings, adductors and gracilis in a dangerous position. Rangy people must fight constantly to not be out of balance forward.

It’s also important to pay attention to the back’s position to avoid rounding the back. Having the round back causes serious spinal injuries like the famous herniated disc.

Rangy people doing this type of squat leaning forward works much muscles of gluteus maximus which have the function of straightening the pelvis, torso and all erectors spinae muscles that try their best to avoid the rounding of the back.

As a result, the squat for long limbs is excellent for developing powerful glutes and lumbar spine. On the other hand it requires a lot of concentration for the positioning of the body during the movement. It should be noted that more weights are heavy, the more dangerous the movement’s execution.

For rangy people who really want to work quadriceps, it’s advisable to use incline machine like « hack squat ».

Difficulties change side

change side

For brevilineal people who are the kings of squat, there is a reverse medal. They have a lot of trouble to do deadlift.

Brevilineal people with short legs should bend their legs to take the barbell. Sometimes their femurs are almost horizontal and this position requires a lot of energy to start the movement.

On the other hand, rangy people can take the barbell with their legs half bent. With this position, quadriceps can us the maximum energy to start the movement. The morphology of the rangy people allows them to lift heavier weights than brevilineal people despite a tilt of the gluteus and erectors spinae muscles

It’s for this reason that almost all of the deadlift champions are rangy people.

morphology brevilineal rangy

morphology deadlift

Ankles flexibility

ankle morphology

The ankles flexibility has a great influence on the squat’s execution.

Ankles flexibility may be influenced by musculotendinous limitation (such as significant calves retractions) or bone limitation. For example, if the dorsal flexion (the fact of raising forefoot) is limited, the squat technique is completely modified.

The lack of ankles flexibility limits the shifting of the shins forward and the advanced knees. This makes it necessary to squat with the buttocks very back and the back leaning forward, which has the effect of working intensely the gluteus maximus and the spine erectors muscles.

Squat with an excessive inclinaison of the torso put dangerously tension on the back muscles of the thighs, adductors magnus, gracilis and increase the risk of muscle tearing.

It should be added that the positioning of the femurs below the horizontal has the effect of rounding the back, which increases the risk of vertebral damage. This squat requires a lot of concentration for the positioning of the body during the movement because the more the weigh is heavy and more the movement’s execution is dangerous.

Be careful, whether for the squat or the deadlift, having stiff ankles make it difficult to flex our legs even if the femurs are horizontal.

morphology deadlift

Finally, the cantilevered that is more important for deadlift than squat, this is requires quadriceps to provide more strength to extend thighs on the legs.

To read Part 2, click here.

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-Steph

How To Do Front Squat

front squat

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your feet apart at about the shoulder’s width. You take the barbell with a pronated grip and you put the barbell on your upper chest and your anterior deltoid :

  • Inhale deeply to maintain intrathoracic pressure that prevents your torso from sagging forward. Arch slightly your back. Squeeze your abs and bends your thighs to bring them to the horizontal.

  • Return to the starting position and exhale at the end of the movement.

To prevent the barbell from slipping forward, pull out your chest and raise your elbows as high as possible.

As the barbell placed anteriorly, your chest will not bend forward and your back will always be straight. You have the possibility to put a wedge under your heels to ease the movement of execution.

Front squat is an exercise to do with weights less heavy than the classic squat.

This exercise works the quadriceps, glutes, hamstrings, abs and erector spinae.

Front squat is an exercise used in weightlifting training because the movement corresponds perfectly to the work performed by thighs during snatch and clean and jerk.

front squat

With a specific machine, you can do the same work on quadriceps as the front squat by wedging your legs and bending your thighs.

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-Steph

How To Do Squat

squat

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Squat is the #1 exercise for bodybuilding because it works a lot of the muscular system and is great for the cardiovascular system. Squat allows to have a good thoracic expansion and a good respiratory capacity.

  • Standing in front of the barbell resting on the support. Put yourself under the barbell and place the barbell on your trapezius a little higher that the posterior deltoids. Take the barbell with a pronated grip. The spread of the hands is variable according to the morphology. Pull your elbows backwards.

  • Inhale deeply (to maintain an intrathoracic pressure that will prevent your torso from sagging forward). Arch you back slightly, squeeze your abs, look forward and take off the barbell.

  • Back 1 or 2 steps. Stop with your feet parallel (or slightly outward). Your feet are about your shoulders width. Squat down by tilting your back forward (the flexion axis passing through the hip joint). Control the descent without rounding your back to avoid injury.

  • When your femurs arrive horizontally, do an extension of your legs by straightening your torso to return to the starting position. Exhale at the end of the movement.

Squat works mainly quadriceps, glutes, adducteurs, erector spinae, abs and hamstring.

Note

Squat is one of the best moves to develop the gluteal curve.

2 ways to place the barbell

squat barbell posiiton

  1. On trapezius

  1. On deltoids and trapezius like powerlifters

Variants

  1. People with stiff ankles or long femurs can place a wedge under the heels to avoid too much torso inclinaison. This allows to postpone a part of the effort on quadriceps.

  2. The barbell’s position may be on the back (on the posterior deltoids). This reduce the cantilever by increasing the lifting power of the back which allows to take heavier weights. This is a technique used by powerlifters.

  3. It’s possible to do squat with the Smith machine, which makes it possible to avoid the torso inclinaison and to locate the effort on quadriceps.

How to place the feet

The feet position is important during the execution of the classic squat (feet apart at about the shoulders width). Feet should be in parallel or slightly outward. What is most important is to respect the person’s morphology and to place the feet in the physiological axis of the knees. For example, if you walk with your feet out, squat with your feet out.

Different torso’s inclinaison according to the morphologies

squat morpology

  1. Short legs, long torso : slightly inclined torso, weak cantilever

  1. Long legs, short torso : very inclined torso, important cantilever

Good position

squat good position

During the squat, the back should be as straight as possible throughout the movement. According of the morphologies (long/short legs, stiff/flexible ankles) and the different execution’s technique (feet’s position, use of compensated sole, barbell in up/down position), the torso could be very inclined or slightly inclined because flexion is done at the hip joint.

Bad position

squat bad position

It’s necessary not to round the back while performing the squat because this can create injuries in the lumbar region and spinal disc herniation.

Note

To really feel the work of the glutes, it’s necessary to have the thighs horizontally.

1-2-3 : negatives phase

4: full squat

squat full

 

It’s possible to have thighs lower than horizontal to better feel the glutes work but this technique can be done only by people who have short femurs or flexible ankles. It’s necessary to be very careful with the full squat because it is really easy to round the back.

Attention

For all exercises done with very heavy weight, it’s necessary to perform a « blocking » :

  1. Take a deep breath and block the breathing to fill the lungs like a balloon. This stiffens the ribcage and prevents the top of the torso form tilting forward.

  2. Squeeze abs stiffens the belly, This increases the intra-abdominal pressure and prevents the torse form sagging forward.

  3. By slightly arching the lower back with lumbar squeeze, this allows to have the spine’s bottom in extension.

These 3 simultaneous actions is what we call « blocking ». This « blocking » has the function of avoiding the rounding or bending of the spine because with very heavy weights, it can create disc herniations .

 

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-Steph