The Science of Odd Lifts
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1 The Science of Odd Lifts Josh Henkin Whenever I use a training method, technique, or exercise I always ask myself the same first question, why? Why am I using this in the program for myself or my client. What is the goal, how is the helping their needs, and what type of results do I expect? Unfortunately, many coaches and trainers don t use this approach. They use a specific method or exercise because it is fashionable, trendy, and/or everyone else is doing it! It seems that a certain type of training that I favor has started to fall into this trap. Odd object lifting (OOL) has started to grow not only among coaches and trainers, but in more mainstream media as well. Such a trend should make me very enthusiastic as I am a big promoter of this style of training, but as all good things people have lost perspective upon why they are using such a valuable training technique. Sport-Specific If there was ever an overused term in the industry it may be sport-specific. Dr. Zatsiorsky defines sport-specific exercises as training drills relevant to demands of the event for which an athlete is being trained (Zatsiorsky, 1995). Once we think in these terms we need to consider type of muscle actions, muscles used, bio-motor qualities, joint angles, and when various forces are applied. This is obviously a lot more detailed than trying to replicate sporting action. Dr. Zatsiorsky actually recommends a three year period of training before such specific exercises are even applied. This prepratory period can help the athlete develop more general abilities such as various strength qualities (maximal
2 strength, strength-endurance, strength-speed), muscular balance, dynamic flexibility, and, aerobic/anaerobic endurance. How does this relate to OOL? Using these methods gives a simple way of improving such strength qualities, working through extreme ranges of motion, building stabilizer strength, and improving overall conditioning. They can also help train the muscles in a similar manner as they would be used in sport as in tire flipping, sledge hammer training, sled work, and sandbag training. In his famous book, Encyclopedia of Wrestling Conditioning, John Jesse speaks about the athletic benefits of sandbags, The use of heavy sandbags and their large circumference forces the lifter to do his lifting with a round back instead of the traditional straight back lifting with a barbell. It is this type of lifting that truly develops a strong back. It develops the back and side muscles in movements that are identical to the lifting and pulling movements of wrestling. This is a favorite quote of mine as it speaks about the difference of stimulating versus simulating athletic movements. We want to train for the needs and demands of the sport without trying to replicate the actual sporting action. Such techniques should be left for elite level athletes and coaches that have the ability to break down the exact biomechanics of sporting actions.
3 Explosive Hip Drive Ask any good coach how to improve strength in the weight room that will transfer to sport and they will often reference the posterior chain. This group of muscles comprising of the hamstrings, glutes, and the low back are key in power development and have received a great deal of attention in articles and research. This is one of many reasons Olympic lifting is such a favorite tool of coaches. Some will state the complexity of Olympic lifts does not make them user friendly, flexibility issues make performing certain lifts very difficult, very few coaches/trainers feel confident in teaching these
4 drills, and quality equipment can be expensive. OOL solves many of these problems as well as offering some unique benefits. For example, anyone can learn a basic sandbag shoulder movement in minimal time (shouldering is basically a clean done to one side of the body). People find success in these exercises very quickly which allows us as the coach to provide faster results. Shouldering is a relatively natural movement since most of us at one point or another has brought something from the floor to a shoulder. Just think of the parent that picks up their child and carries them on one side of their body. With minimal coaching you can teach someone how to move quickly and perform proper hip drive in almost no time. The simplicity of shouldering also gives the coach confidence and this is an important factor in selecting appropriate exercises. Not only does one learn how to perform the hip drive, they can start using appreciable loads in no time. Often we forget that load is a factor in strength development, but it is hesitation in proper technique execution that keeps many coaches from using appropriate loads. We can avoid that problem with the many of the OOL drills.
5 The dilemma in using one medium (i.e. barbell) is that we tend to develop a specific groove for that movement. This is why the first time a person performs a sandbag, keg, or heavy medicine ball lift they feel very awkward and off balance. Lifting various mediums expands our body s physical literacy. This concept was coined by Istvan Balyi and refers to our body s familiarity with a wide range of movement patterns. Understanding this theory allows us to gain greater appreciation for the role of general physical preparation for all clients. Implementing these techniques increases performance as well as decreases injury potential. A Strong Grip
6 Expert throwing coach, Dan John, has a great saying in regards to program design, eat the biggest frog first. What the heck does that mean? Many of us are guilty of worrying about the smallest details without truly addressing the larger more immediate concerns. Strong hands I feel fall into this category. In functional training circles you will hear terms such as, core training, stabilization, balance, etc. Yet, we never, ever hear anything about grip training. Stop for a moment and think about how many daily activities and sports require strong hands. It is almost comical that this issue is never addressed. Since I am on a role with clichés let s think about the classic, the chain is only as strong as its weakest link. If we think in these terms then how can we not prioritize grip training in everyone s workouts? Grip legend, John Brookfield often talks about three main forms of grip strength, crushing, pinching, and wrist strength. There are also issues of hand dexterity as well, but this time we will focus on these three main points. While squeezing a dumbbell or a barbell really hard is a nice way to improve one s crushing grip strength, it won t be the pancea and still leaves out the other two forms of hand training. Just as with using different mediums for challenging the nervous system in explosive lifts, using different implements will have varying effects on hand strength. Sandbags challenge all three
7 components as it is the only implement where the weight actually changes its configuration. Kegs can also train the three types of hand strength, but for different reasons. A water filled keg will have a moving weight inside causing the grip dynamics to change as the implement is being lifted. When lifting by the lip of the keg the hand positions might need to change or the gripping strategies will have to be manipulated. One does not simply grab on as hard as possible, rather during different times there is relaxation and suddenly maximal tension is applied. Heavy medicine balls (those 30 pounds and up) are different yet again because there is not good place to grip. The lifter must use a very firm static contraction of the hands, fingers, and wrists to lift a heavy medicine ball. This is where most lifters will fail and where you can see who truly has strong hands. Climbing ropes are a highly underutilized implement and can greatly contribute to stronger hands. Of course one can use ropes for climbing, but you can also substitute them for some of your favorite drills as I have shown below. I would forewarn though not to overuse this tool as you can develop elbow tendonitis if you overtrain with climbing ropes. Improved Dynamic Flexibility
8 Recently I gave a lecture where I had twelve people perform a circuit of heavy medicine ball squats, keg shouldering, and sandbag clean and presses. Besides the heart attacks that I almost caused people, it was amazing to see everyone had a perfect squat when using the heavy medicine ball. We had no warm-up, minimal instruction time, and yet everyone had a squat most of us would dream for with our clients. As much as I would like to say this is magic, it isn t. Front squatting has almost seen a rebirth in the industry. One main reason more and more people are implementing front squats is that it is often easier to have a client perform a proper squat with the weight in front rather than behind the back. There are many reasons this is true. Many people feel a high level of discomfort with a weight on their back. If someone is already cringing when the bar is placed upon the back you are going to invoke the startle-reflex which will almost guarantee you a great level of forward lean and a less desireable lifting posture. Holding the weight in front of the body forces the lifter to stay more upright and helps teach them how to sit down rather than bend over. The subtle key of learning how to sit the hips back without an excessive forward lean is very important and easy to teach once you shift the weight in front. Great core work. Anyone who has tried front squatting can vouch for the great amount of trunk work that is done when using this lift. However, front squatting isn t easy for everyone either. If we use the classic clean style there may be an issue of wrist flexibility. A crossed arm position may work better, but can be difficult for young athletes and women that do not possess a lot of upper body mass. Holding an implement in the old time Zercher style works better than most of these techniques, especially for beginners. Zercher squats at one time were very popular as a phenomenal trunk exercise along with the legs. Trying to maintain an upright posture against a load pulling you forward is not an easy task. With Zercher squats you do bypass many of the problems that a front squat could possess. You will be amazed by the depth
9 of squatting one can achieve when using this method. Even for those that might traditionally have tight hips. I could not talk about dynamic flexibility and OOL training without mentioning sledge hammer work. Most coaches and trainers cringe just by mentioning a sledge hammer. LIABILITY, LIABILITY, everyone will scream! Let me pose this to all of you first though. How many times do we have people jump, run, and balance yet very few ever scream about the liability associated with these forms of training? As I believe with all training methods, it isn t the tool or the technique, rather the coaching. Besides being a fantastic way to build anaerobic endurance, grip, and core strength, sledge hammer work can have a therapeutic benefit as well. Shoulders, backs, and hips are often a problem in athlete and non-athlete alike. Lack of dynamic flexibility and muscle imbalances often lead to these areas being injury prone. How does sledge hammer work to improve these areas? The rotational drills that one can perform with sledge hammer work takes these problem areas through a full range of motion that is hard to replicate with any other piece of equipment including a medicine ball. While medicine balls are great tools, some because of the lever of the sledge hammer it usually allows people to reach a further range in the movement. The best part is that one learns how to move these areas efficiently together, rather in isolation.
10 Core Work Should we do it standing or lying down, should we work in the transverse plane, or sagittal, should we use cables, medicine balls, or free weights? All of these ideas get debated all of the time. In actuality, they become mute points when you use a variety of techniques such as OOL. During lifts such as shouldering the trunk does not only have to support the body during the lifting phase of the movement, but it is also forced to resist rotation. As my colleague, Keats Snideman, pointed out in his article, Defending the Sagittal Plane, there are times where a lift may look as though it is sagittal, but in actuality the body is being forced to resist movement in other planes of motion. Once the implement is on the shoulder, performing drills such as squats, lunges, etc. makes the body work in all three planes. Yes, again, these appear to be sagittal plane dominant exercises but the joint and muscles are resisting rotational and frontal plane forces. This is very functional as most times we are dealing with objects that are not perfect. Many OOL drills such as Zercher, overhead, get-ups, and carries are phenomenal for overall trunk development. Trying to maintain good posture during very dynamic actions is one reason these techniques are so beneficial. As I mentioned earlier, trying to stay upright during a Zercher squat is very demanding, try doing the same for lunges, stepups, goodmornings, etc. This helps teach the trunk how to stabilize during dynamic motions. Many coaches are still teaching trunk stability primemarley during static activities, not very functional.
11 With all the buzz with core training many still give little attention to the low back other than some token superman drills. Exercises such as deadlifts, goodmornings, and cleans have been almost completely abdondoned by many professionals. These exercises are phenomenal in training the posterior chain through a greater range of motion therefore providing more overall strength to the back side of the body that will help stabilize the pelvis and spine. The only unfortunate aspect of these lifts is they do not take the low back through a greater range of motion. Most of the work is done by hip flexion and extension in these drills. However, obviously the spine can flex and extend, yet, very few ever train this quality. Using rounded back lifts can help build low back strength that will decrease injury as well as building tendon/ligament strength. This concept is often known as imperfection training, in other words, preparing the body for moments that are less than optimal. Movement may be compromised during certain times in both sport and life. This is a very important method of preventing injuries. Before I receive a million s about the dangers of round back lifting let me say that common sense must rule. Don t use maximal weight your first attempt Don t go to failure Perfect pressurizing the trunk and recruiting the hips
12 Don t do this everyday! Don t use when you have contraindications Yes, this has been used by athletes for hundreds of years as a valid training medium, don t tell me it is dangerous! In the End My goal is two fold. First, that odd object lifting is a valid and effective method of training and secondly, it isn t the end all to training. As with all training techniques you need to identify the goal of the program and choose the appropriate methods from there. Far too often we lose sight of such a simple concept and start to blindly apply everything and anything to our clients. Always make sure you train yourself and your clients with a purpose! Josh Henkin is owner of Innovative Fitness Solutions ( in Scottsdale, Arizona. Coach Henkin has presented nationally in the field of fitness and
13 sports enhancement. He is also the author of High Octane Sandbag Training manual and DVD as well as creator of the Ultimate Sandbag ( You can reach him at
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