I tested again two days later, as I wanted to confirm my imbalance before planing an entire program. I did confirm it, but you can already see an incredible motor control improvement, which is reflected in the strength gains:
Chop down to left knee: 20 lbs 16 reps
Chop down to right knee: 20 lbs 20 reps, and I could have done 78 more (I stopped, as the first test had been confirmed)
Lift up to left knee: 15 lbs 67 reps (the heavier weight made the weakness on this side clearer than in the first test)
Lift up to right knee: 15 lbs 11 reps
Two workouts later, I was using 45 pounds for both sides in the chop. The worst imbalance had been corrected, and the back soreness I experienced from extended writing had all but disappeared along with it.
You will be amazed at how many other core issues clean themselves up by simply finding the weakest quadrant and addressing it.
EXERCISE #2-TURKISH GET-UP (TGU) If Gray could pick just one movement from our Critical Four, he would pick the Turkish get-up.
The TGU can be a complex move, and it should be viewed as a long-term investment. If it gets frustrating, view it as a low-weight warm-up that you practice for a few minutes before each workout, and just focus on increasing resistance with the other movements until you"re 100% comfortable.
This is the movement that Gray used most with Mich.e.l.le Wie, along with the basic swing.4 The TGU is an elegant solution that includes nine discrete movements which, in combination, address all of the major muscle groups and planes of movement. Gray underscores why the mainstream usually doesn"t see it: The TGU is an elegant solution that includes nine discrete movements which, in combination, address all of the major muscle groups and planes of movement. Gray underscores why the mainstream usually doesn"t see it: "The Turkish get-up and swing just aren"t s.e.xy enough for the glossy magazines. Am I actually saying that you can be a world-cla.s.s athlete and only do TGU and swings for injury prevention? Yes, pretty much."5 Once Mich.e.l.le was able to do a full TGU with a 16-kilogram (35.2-pound) kettlebell, supervised by TGU phenom Dr. Mark Cheng, the gains she"d made with rehab, chopping and lifting, and the single-leg deadlifts were integrated and locked in place. The TGU can be thought of as your "Save Doc.u.ment" function. In other words, the C&L moves the upper body while freezing the lower body; the SDL (coming next) moves the lower body while freezing the upper body; and once both halves have been strengthened, the TGU is what pieces them together. If you don"t "Save Doc.u.ment" at the end of a workout with the TGU, the lower-body and upper-body gains aren"t incorporated for full-body movement.
The TGU is also stunningly effective as a stand-alone exercise.
Jon Torine, head strength coach of the Indianapolis Colts, states in no uncertain terms: "My job is exercise, injury prevention, and performance enhancement. I start with the TGU. I finish with the TGU. I check progress with the TGU."
The amount of weight you should use depends on your TGU experience, not your strength in other exercises. For dumbbells or kettlebells: FEMALE.
Beginner: 46 kg (8.813.2 lbs)Intermediate: 68 kg (13.217.6 lbs)Advanced: 812 kg (17.626.4 lbs) or larger MALE.
Beginner: 812 kg (17.626.4 lbs)Intermediate: 1216 kg (26.435.2 lbs)Advanced: 1624 kg (35.252.8 lbs) or larger Though there are many versions of the TGU, on this page this page is one designed as a systemic corrective exercise. It provides the most detailed feedback. Some other forms-those that omit certain pauses, for example-allow for more compensation and make it easier to miss weak links. is one designed as a systemic corrective exercise. It provides the most detailed feedback. Some other forms-those that omit certain pauses, for example-allow for more compensation and make it easier to miss weak links.
Demonstrated by Brett Jones from the left side on the following page, steps 19 are ill.u.s.trated in the photo sequence, which would then be reversed in exact order to return the kettlebell to the ground.
The photos can be used for reference and for spot-checking, but please view a video of proper execution before attempting (www.fourhourbody.com/tgu).
If the complete TGU is too difficult, you can stop at the arm post (step 5) and identify the left-right discrepancies up to this point. This "half-TGU" is outstanding for shoulder rehabilitation, and is now prescribed in some high-end physical therapy clinics specifically for this purpose.
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EXERCISE #3, #4-THE CROSS-BODY ONE-ARM SINGLE-LEG DEADLIFT (1SDL) The standard deadlift is simple: grab a barbell just outside of the knees with both hands and stand to a fully erect position.
The single-leg deadlift, as the name implies, is this movement performed on a single leg.
The deep muscles of the hip are designed to be stabilizers as much as movers, and the single-leg deadlift allows them to function in this role, making left-right imbalances obvious at the same time. The variation we"ll focus on-the cross-body one-arm single-leg deadlift (1SDL) cross-body one-arm single-leg deadlift (1SDL)-involves a single dumbbell or kettlebell instead of a barbell.
Before using just one arm, though, you need to become comfortable on one leg.
Learning with the Two-Arm Single-Leg Deadlift (2SDL) [image]
Start and finish of the 2SDL. Note that the toes of the rear foot must be pointing at the ground, not outward.
Though we"ll use the 1SDL in training, it"s a good idea to first become comfortable with the single-leg deadlift using two arms. Two loaded arms create balance, and this allows you to focus on the most important element of the deadlift: the hip.
Learning with two arms takes less than 15 minutes. Here"s how: Using a set of light dumbbells (1030 pounds each), do 35 sets of 35 reps of the 2SDL to become comfortable with core stabilization and balance on one foot. The guidelines are identical to those for the 1SDL below but involve two hands and two dumbbells.
It will feel unusual. Prepare for your arches to be sore afterward. This brief time with the 2SDL will help prevent undue frustration when you move to the 1SDL, which involves many more forces, such as counter-rotation and counter-sidebending.
Use the below guidelines for practicing the 2SDL first, with two hands and two weights.
Performing the One-Arm Single-Leg Deadlift * Stand on one foot, with about a 20-degree knee bend, and with the dumbbell or kettlebell placed to the inside of the supporting foot (elevated if needed to accomodate flexibility). The other leg is in full extension behind the body and is not allowed to be externally or internally rotated. In other words, the toe of the rear leg should point toward the ground at all times. External rotation of the leg will allow the hip to open up and throw off the mechanics.* Hinging at the hip, mimic a sitting movement and push your b.u.t.tocks backward. Reach down and grab the weight with the arm opposite the standing leg. Use the free arm to balance. Imagine lifting the weight in a see-saw-like motion.6 A significant amount of rotational torque is generated when you stand on one leg and pull a weight with the opposite arm. Preventing this rotation requires core stability, which is exactly what we"re trying to develop. A significant amount of rotational torque is generated when you stand on one leg and pull a weight with the opposite arm. Preventing this rotation requires core stability, which is exactly what we"re trying to develop.* Set the weight down between each repet.i.tion. Gray works with high-profile athletes, and his deadlifting injury rate is zero. This rule (sets of one) is why.
If you are aiming for a set of five repet.i.tions, for example, what you"re really performing is nine repet.i.tions, five loaded and four unloaded interspersed between them. Here"s what it looks like: Reach down, deadlift the weight up to standing, set it back down under control, stand back up without the weight, regain your composure and posture, clear a breath, then go back down and repeat. Learn to hinge the hip and push into the floor with your foot before regrabbing-setting up the rep is as important as the rep itself. Just as with the chop and lift, going from unloaded to loaded is the whole point.
Deadlift Guidelines from Gray 1. The deadlift is a forward bending motion in appearance only. It is actually a sitting-back motion that puts the rear end far behind the heels. forward bending motion in appearance only. It is actually a sitting-back motion that puts the rear end far behind the heels. If deadlifting with one or two legs, the tibia (shin bones) should remain as close to vertical as possible. If deadlifting with one or two legs, the tibia (shin bones) should remain as close to vertical as possible.
2. Keep the grip strong, as that will keep your shoulders safe. Keep the grip strong, as that will keep your shoulders safe. Retraction (pulling back) of the shoulder is not necessary. Using a heavier weight, and therefore a firm grip, will allow proper reflex contraction of the rotator cuff musculature. Retraction (pulling back) of the shoulder is not necessary. Using a heavier weight, and therefore a firm grip, will allow proper reflex contraction of the rotator cuff musculature.
3. Fully extend and straighten the back leg. It should look like an extension of the spine. Fully extend and straighten the back leg. It should look like an extension of the spine. If your chest goes down two inches, you lift your back heel two inches. If your chest goes up two inches, you lower that back heel two inches. They should be perfectly connected. If your chest goes down two inches, you lift your back heel two inches. If your chest goes up two inches, you lower that back heel two inches. They should be perfectly connected.
4. Lift a respectable amount of weight, even if you must reduce the range of motion to do so. Lift a respectable amount of weight, even if you must reduce the range of motion to do so.
Gray is constantly amazed how some personal trainers use five-pound chrome dumbbells on individuals who routinely carry children or suitcases that weigh 3545 pounds. In bending and lifting motions like the deadlift, a light weight will encourage elbow flexion (bending) and shoulder shrugging, all of which is bad news.
The point of the deadlift is to keep repet.i.tions low, elicit neuromuscular reactions, and create core stability in a hip drive. The repet.i.tions should be kept between one and five, evoking strength. This is not done for hypertrophy (muscular growth); it is done to create a stable base from which to pull.
It"s possible to restrict the range of motion of the deadlift as you work up to full range of motion. You can, for example, deadlift a kettlebell off of a crate or lift a dumbbell off a step or platform. If it"s a significant weight and you are demonstrating the proper hip hinge, you"re going to benefit, even if the weight travels a short distance. Rather than skip the exercise, just elevate the weight until you have control. As you progress, lower it gradually and eventually lift it off the ground.
How do you put it all together? Just revisit the synopsis on here here.
TOOLS AND TRICKS.
Find a Functional Movement Screen (FMS) Expert (www.fourhourbody.com/fms) The FMS is Gray Cook"s primary tool for identifying imbalances. Use this site to find local FMS experts who can run you through the complete a.s.sessment. Scores of 14 or fewer total points-the "danger zone"-correspond to 35% higher injury rates. My first FMS score was 17 and computed by Eric D"Agati at the One Human Performance Center in New Jersey, which is the FMS home of the Giants NFL team. The FMS is Gray Cook"s primary tool for identifying imbalances. Use this site to find local FMS experts who can run you through the complete a.s.sessment. Scores of 14 or fewer total points-the "danger zone"-correspond to 35% higher injury rates. My first FMS score was 17 and computed by Eric D"Agati at the One Human Performance Center in New Jersey, which is the FMS home of the Giants NFL team.
FMS Self-Screen (www.fourhourbody.com/fms-self) Eager to test yourself without a pro? Use this stripped-down version as a starting point. Eager to test yourself without a pro? Use this stripped-down version as a starting point.
Chop and Lift Video (www.fourhourbody.com/cl) Turkish Get-Up (www.fourhourbody.com/tgu) Zach Even-Esh demonstrates the Turkish get-up. Take note of his timing in this sequence. It"s not one continuous motion, but rather a specific set of movements with brief pauses. The slower you can do this, the better your technique is. Do not rush. Zach Even-Esh demonstrates the Turkish get-up. Take note of his timing in this sequence. It"s not one continuous motion, but rather a specific set of movements with brief pauses. The slower you can do this, the better your technique is. Do not rush.
Cross-Body One-Arm Single-Leg Deadlift (www.fourhourbody.com/1SDL) This video demonstrates the proper execution of the 1SDL. This video demonstrates the proper execution of the 1SDL.
Squat (www.fourhourbody.com/squat) This is an outstanding tutorial on how to correct the lower back rounding common at the bottom of the squat. This is an outstanding tutorial on how to correct the lower back rounding common at the bottom of the squat.
Kayaking Dry Bags (www.fourhourbody.com/kayak) A kayaking dry bag is designed to keep water out. It can also be used to hold water in, and it"s a great way to travel and still do your TGU. I use the SealLine Baja Dry Bag 30, which holds up to 30 liters. One liter = 1 kilogram (2.2 pounds). Thirty liters gives you up to 66 pounds. A kayaking dry bag is designed to keep water out. It can also be used to hold water in, and it"s a great way to travel and still do your TGU. I use the SealLine Baja Dry Bag 30, which holds up to 30 liters. One liter = 1 kilogram (2.2 pounds). Thirty liters gives you up to 66 pounds.
Bands for Mobile C&L: Gray Cook Bands (www.fourhourbody.com/cl-band) For those who want to do the C&L on the road or in their home, these resistance tubes are an effective and affordable subst.i.tute for exercise machines. For those who want to do the C&L on the road or in their home, these resistance tubes are an effective and affordable subst.i.tute for exercise machines.
Metolius Nylon Daisy Chain for the C&L (www.fourhourbody.com/chain) Black Diamond HotWire Carabiner for the C&L (www.fourhourbody.com/carabiner) Extremely lightweight carabiner rated "Best in Gear" by Extremely lightweight carabiner rated "Best in Gear" by Rock and Ice Rock and Ice magazine. magazine.
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End of Chapter Notes 2. See "Tools and Tricks" at the end of the chapter. See "Tools and Tricks" at the end of the chapter.
3. I used a Flip Cam mounted on a nearby machine with a bendable Joby Gorillapod tripod. I used a Flip Cam mounted on a nearby machine with a bendable Joby Gorillapod tripod.
4. The swing is not one of the Critical Four but a personal favorite. It is fully described in "Building the Perfect Posterior." The swing is not one of the Critical Four but a personal favorite. It is fully described in "Building the Perfect Posterior."
5. Do you need sports-specific skills training? Of course. But if you don"t own these basic motor patterns, you shouldn"t be doing other exercises until you fix them. These are the foundation. Do you need sports-specific skills training? Of course. But if you don"t own these basic motor patterns, you shouldn"t be doing other exercises until you fix them. These are the foundation.
6. Like a perpetual motion bird. If you haven"t seen one, look at: Like a perpetual motion bird. If you haven"t seen one, look at: www.fourhourbody.com/bird.
RUNNING FASTER.
AND FARTHER.
HACKING THE NFL COMBINE I.
Preliminaries-Jumping Higher The more technique you have, the less you have to worry about it.-Pablo Pica.s.so GARDEN STATE INDUSTRIAL PARK, WYCKOFF, NEW JERSEY.
"What is that?" I asked.
Tom, whose arms were bigger than my legs, was rubbing something on his elbows in between sets of pull-downs.
"It"s horse liniment."
Ha ha. Sure.
The fumes were so strong that they cleared my sinuses from 10 feet away. I weaved around trainees to get to the shelf where the bottle stood on end.
"McTarnahan"s Absorbent Blue Lotion"Methyl salicylate 3%Menthol 1.7%Camphor 1.7% There was a huge horse head on the front of the label, mane flowing in the wind. It was, after all, racing horse liniment.
In Joe DeFranco"s gym, slotted invisibly in the back of an industrial park next to a Chevy dealership, the tools are chosen without regard to popularity. If it works and it"s legal, it"s fair game.
The Science and Business of Running Faster The NFL Scouting Combine is the ultimate job interview.
Once a year in February, the 330 best college football players are invited to Indiana"s Lucas Oil Stadium, and the top NFL coaches and talent scouts spend a week determining their worth. At the top of the list in importance are the "measurables"-physical tests that allow each of the 330 players to be measured against every other. These tests include a vertical jump, the 40-yard dash, a three-cone agility drill, and the bench press for repet.i.tions with 225 pounds.
The NFL draft, later held in Radio City Music Hall, is the first time the teams can make offers and negotiate contracts with potential players. Players are picked over seven rounds, and with rare exceptions, the earlier you are picked, the more you are paid.
How much can Combine results affect ultimate pay? A lot. One inch or one-fifth of a second can make the difference between millions of dollars and nothing at all.
Almost all of the players come into the Combine signed with sports agents, whose job it is to make sure their clients are worth as much as possible. The sales pitches of many top agents, intended to snag the cream of the crop, include a name: "If you sign with me, I can get you trained with DeFranco."
Joe DeFranco, the Yoda of the Combine, is best known for creating monsters who jump higher and run faster than they should. The NFL has had to change the rules to keep up with him. To wit: the three-cone drill.
The rules of the three-cone drill are straightforward. First, the athlete must get in a three-point stance (both feet and one hand down) behind the line, just like the start of a 40-yard dash. Second, the athlete must run five yards, touch the far-side line with his right hand (not left), then immediately run back and touch the starting line with his right hand, after which he sprints across the opposite line. left), then immediately run back and touch the starting line with his right hand, after which he sprints across the opposite line.
One of Joe"s athletes, Mike Richardson of Notre Dame, ran the fastest three-cone drill ever recorded at an official NFL Combine or Pro Day:1 6.2 seconds. Joe explains how he did it: 6.2 seconds. Joe explains how he did it: