In today's article, we will introduce some of the sharing and insights of Dan John, the American strength training guru, "weight-bearing walking" and Professor Stuart McGill's "kettlebell inversion training".
Absolutely masterful dry goods!
Loaded Carries
Advantages of weight-bearing walking
Dan John says that when he evaluates a strength training program, he usually finds 2 problems.
One is that almost all trainers cannot find "the right depth" in the "squat" practice.
In fact, the "goblet squat" is the perfect solution to this problem, whether it is an elite athlete, a fitness coach or an ordinary sports enthusiast, you can use this action to create miracles.
The second is that Loaded Carries, whether it's pushing, pulling a sled or a farmer's walk, can enhance your athleticism and make you leaner.
▲ Dan John
For most athletes, this action is "Game Changers".
Arguably, Dan John is the strength/fitness coach who emphasizes "weight-bearing walking" training the most.
In general, Hercules training emphasizes the importance of farmer walking because it is a Hercules-specific competitive action (Farmer Carry, another name for weight-bearing walking), and it is also one of the most effective GPP training methods (General Physical Preparation).
However, in training programs outside the Hercules system, the emergence of "weight-bearing walking" is rarely seen.
But in Dan John's training system, all plans must have training on "weight-bearing walking".
Weight-bearing walking is based on walking, adding enough resistance, so that gait is converted into strength endurance training for full body participation.
The whole body muscle group is involved, and the diagonal action is satisfied, and the training of stability, strength, endurance, coordination and other abilities is satisfied, and the effects of muscle gain, strength gain, endurance promotion, and fat loss can be achieved at the same time.
This is why Dan John always emphasizes weight-bearing walking.
Weight-bearing walking - weight-bearing
Weight-bearing walking can achieve the most physical growth with the least fatigue and is a training method with a very high input/output ratio.
And on its own, weight-bearing walking can also train grip, core and gait, and anything you can do.
But there's one problem – the load.
Many people who practice weight-bearing walking do not know how much "weight bearing" is the most appropriate.
Some people think that the weight of each hand is their own weight, while others think that the weight of each hand should be half of their body weight.
There is a big difference between the two.
Pushing too hard can make the workout stumble, but being too light isn't the answer.
So we need it – just right.
Many people make the mistake of "weight bearing", thinking that the heavier the weight, the better the effect.
Mike Warren Brown points out that many people have experienced weight bearing problems when practicing "farmer walking". We came up with a plausible answer: "Refer to the number of "squats" for individuals in Mass Made Simple, and the numbers for "hex barbells" for gym members or large groups." ”
The criteria in the book about Trap Bar Farmer Walk/Squat Standards are:
The number on the left is the weight, and the right side is the weight:
Under 61 kg: 61 kg
62-84 kg: 84 kg
85 kg - 93 kg: 93 kg
Over 93 kg: 102 kg
Dan John said: "We tried to do the farmer walk experiment with a 'half-weight Farmer Bar' in one hand, and it worked well, but we realized that it wasn't universally reproducible because a lot of people didn't have a special Farmer Bar. ”
But Dan John also said that in fact, "kettlebells" are also very good to use, and the weight of kettlebells strives to be consistent with the weight (each holding about half of its own weight).
But beware – there may not be a kettlebell of sufficient weight in many places.
The number on the left is the weight, and on the right is the weight of the "one-handed kettlebell":
Under 61 kg: 24 kg
62-84 kg: 32 kg
85-98 kg: 40 kg
Over 98 kg: 48 kg
So from now on, walk with weight, strength and physical energy are waiting for us at the end!
Kettlebell Carry
Stronger hip abduction
Let's talk about it again – kettlebell inversion training.
Professor Stuart McGill says he learns a lot about sports every time he works with top international athletes.
We've all heard that having a strong "core" strengthens the rest of the body. And experience tells us – it's true, but I don't fully understand the mechanics of it.
So over the past few years I've stepped up my studies and analyzed the Strongman Event.
First, we tested a number of athletes' "strength capabilities."
Hip abduction is one of them.
Then we analyzed and quantified factors such as the tasks of various events, the need for strength, and the mechanism of joint mechanics.
Curiously, we found that in competitions like Super Yoke and Suitcase carry, athletes showed hip abduction that exceeded previous tests.
How did they do it?
▲ Super Yoke
Think of the Super Yoke, where the contestant carries a few hundred pounds of weight on his shoulders, and the central axis load is conducted down the spine to the side of the pelvis on the support side so that the other leg can lift and step forward.
That is to say, when the central axis load is transmitted to the pelvis, it is not symmetrically conducted left and right, but to the pelvis/hip on the support side, so that the other leg can move, and with each step, the force is cross-conducted.
As we all know, hip abduction requires lateral elevation of the pelvis.
But it's clear that in a game like Super Yoke, the level of hip abduction required is far greater than the strength that the hip joint can generate on its own.
The excess of normal strength actually comes from the core (the lumbar muscles and the oblique abdominal muscles on the side of the swinging leg), which help to elevate the pelvis.
Let's look at the rugby player, when they make a rapid forward pedal, at that moment, a strong and tight core will assist the "hip stretching explosive force" to complete the effective upward transmission without energy loss, which can allow him to complete the change of direction faster.
The improvement mechanism of this athletic performance is actually the same as the training of Super Yoke, but this ability is not valued in the training of traditional gyms today.
This experiment accelerated our search for the best training method, quantifying heavy loads of asymmetrical loads, such as Suitcase Carry, and finding that the psoas muscles and abdominal wall were "forced" to produce this unique and essential motor ability.
Kettlebell inversion training
We then worked with kettlebell guru Pavel Tsatsouline to try out one-handed kettlebell training.
On top of the traditional position, the elbow joint is close to the body (as if to start overdoing the push), which helps reduce the risk of shoulder impact.
However, a better training action is the kettlebell inversion.
Take the kettlebell upside down, elbows close to the body, the kettlebell next to the head, and the core tension can better control the position of the kettlebell, as well as prevent the kettlebell from shaking in the hand.
Moreover, in the FMS (Functional Motion Screening) advanced course and Bao Ye's MBSC, it is mentioned that the use of "kettlebell inversion" for related training.
▲ Kettlebell inversion training
Now, move forward quickly, and the core must be tight to prevent the kettlebell from losing its place.
Resources:
LOADS FOR LOADED CARRIES（Dan John）
The Bottom Up Kettlebell Carry（Stuart McGill）
Dan John Dan John Strength Training System Analysis (1): Weight-bearing Walking is King (Canton of Man Swim Axe)