EDIT!: Do not forget about tonight’s Social Hour brought to you by Ktown’s Social Committee. We will be at Sunspot on the strip for half price wine. Come out, partake in the sacrament, and meet some of your fellow Ktowners in something other than shirts and a t-shirt.
Warm-up: 200m Run, 10 each of: Leg Swings, Good Mornings, Hindus, Narrow Squats, Cossack Squats, Wide Squats, Lunges w/ Twist
Pause Squats: 3×3
Hang Power Snatch: 3×3 light & snappy
MetCon – Not for time:
4x400m sprint – full rest between runs
Did you ever do quadriceps extensions back in your Globo Gym days? I did. Lo! I was stupid. I probably still am in many ways. But one thing I have fixed is I no longer do silly exercises that, to move the most weight, require me to put my joints and/or tissues in an unsafe position. I mention the quad extensions because when you sit in to that machine and load up and perform the exercise, your patella will often not move in the femoral groove as it was meant to track. Just like a rounded back deadlift, you can get away with this until one day you can’t.
Why are we such sticklers for form and technique at Ktown? Sure, one reason is the coaches had repressive childhoods that make them want to act out and yell at you every chance they get. But, more importantly, we know that if we perform the given task or movement(s) with correct form, you will be safe barring some catastrophic disaster. This is why weight on the bar is unimportant until you can complete the movement correctly.
Your body is absolutely amazing. Your muscles, joints, fascia, and other tissues have evolved to have you move in a certain pattern. If we look at working out through that veil, there will, of course, be certain movements that then fit our anatomical movement patterns. An easy example is the squat. Look at any young child learning to be on its feet. When they are faced with something on the ground to pick up, what do they do? They do not bend over at the waist and pick it up! They drop their itty bitty pelvis down in between their wee little ankles. Their chest stays upright and their knees are out wide over their ankles. IT IS BEAUTIFUL!
The funny thing about this child’s squat is that it is not just the SAFEST position to drop their center of mass down, but it is also the STRONGEST. The tyke may not consciously know this fact, but their body was built a certain way and wants to perform at its best. The pelvis down and back, chest upright, and knees out wide gives the babe the best chance to then stand back up – and watch any youngster first learning how to squat down because it is like a 1RM to try and stand back up.
How does this apply to you, my unique snowflake? First we filter out movements that require you to put your tissues or joints in to injurious positions vis-à-vis quadriceps extension. Next, we look at your specific body. Oh, you have been sitting in a chair for most of your life and so have short hip flexors and a thoracic spine stiffer than an oak tree? We may not be overhead squatting then. Why try to move your body while holding a bar overhead down in to a squat if you cannot maintain knees out, chest up, and shoulders actively stacked in a good position? I would posit that what you are doing is not even an overhead squat anyway, it is some bastardized version that you are getting away with – until one day you can’t get away with it any longer.
“G, I want to run faster, jump higher, lift more, and have a better Fran and Murph time!”
Then you need to put yourself in to better positions. A better position is a safer AND a stronger position. So suck those shoulder blades together, turn your lats on, and externally rotate that humerus or upper arm while bench pressing. That will have you bench pressing more weight AND not trashing your poor shoulder tissues. At the top of your squat before you descend turn your glutes on and externally rotate your femur or thigh.
All this biomechanical stuff means performance. I know that is all that I can get through to you people with. After that 3, 2, 1, GO! all you think about is getting the fastest time or the most reps. So if you want to perform better, get in to better positions!
Quit bleeding power and start torque farming,