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Olympic Lifts–Do We Really Need Them?

Hang Snatch

 

Over the last several years, Olympic lifting movements have made a comeback into many gyms.  The primary reason to use Olympic lifts is to improve/maximize power output, or Rate of Force Development (RFD); however, the general fitness population lacks the requisite mobility and stability to safely get into the required positions to perform these exercises.  Over the next several weeks, I will introduce thirteen exercises that you can use instead to maximize speed, power, and RFD with less risk of injury, less technical skill required, and more efficiency.  Today’s exercise is the Hang Snatch.  Watch the video, give it a try, and let us know how you do. View the video here: https://youtu.be/TrOhhKLIpqA.

The Hang Snatch, like the Hang Clean, is a better, easier option to learn than the full Snatch or Power Snatch.  Again, you start from the standing position.  We teach the Hang Snatch with a Hang Clean grip.  The traditional grip of the Snatch is much wider and places much more stress on the shoulders.  It is done to reduce the distance the bar must travel so you can increase the load you are able to use.  If you are not competing in Weightlifting, however, this doesn’t matter.  Once you are ready for the Hang Snatch and have the required shoulder mobility (can you touch your fingers behind your back?), it is the best power movement out there. The lighter loads used on this exercise compared to the Hang Clean make it an even friendlier exercise on your spine and the longer bar path requires more power output.

-Jeff Tirrell, CSCS, CFSC, Pn1

 

Olympic Lifts–Do We Really Need Them?

Hang Clean

Over the last several years, Olympic lifting movements have made a comeback into many gyms.  The primary reason to use Olympic lifts is to improve/maximize power output, or Rate of Force Development (RFD); however, the general fitness population lacks the requisite mobility and stability to safely get into the required positions to perform these exercises.  Over the next several weeks, I will introduce thirteen exercises that you can use instead to maximize speed, power, and RFD with less risk of injury, less technical skill required, and more efficiency.  Today’s exercise is the Hang Clean.  Watch the video, give it a try, and let us know how you do.  See the video here: https://youtu.be/KupitKep6Lk

The problem with the traditional Clean and Power Clean is that many people have trouble getting into a good position to start the movement.  The Hang Clean eliminates this problem by starting from the standing position.  It only requires a small amount of hip movement, yet still produces a great deal of power.  A good goal for your hang clean is to do the same amount of weight as your 1 rep max bench press.  If you can’t get there, you need more cleans and less bench work.

-Jeff Tirrell, CSCS, CFSC, Pn1

 

Olympic Lifts–Do We Really Need Them?

Push Press

Over the last several years, Olympic lifting movements have made a comeback into many gyms.  The primary reason to use Olympic lifts is to improve/maximize power output, or Rate of Force Development (RFD); however, the general fitness population lacks the requisite mobility and stability to safely get into the required positions to perform these exercises.  Over the next several weeks, I will introduce thirteen exercises that you can use instead to maximize speed, power, and RFD with less risk of injury, less technical skill required, and more efficiency.  Today’s exercise is the Push Press.  Watch the video, give it a try, and let us know how you do.  See the video here: https://youtu.be/1pI4eb6lMYQ

The Push Press is a limited, less technical, portion of the Clean and Jerk weightlifting movement.  It’s a great alternative as it has been shown to increase power but is much simpler to teach.  As long as you possess adequate shoulder mobility, there is much less risk with this exercise.  If done properly, both the hips and shoulders produce a large amount of vertical force which has strong carryover to sports that require jumping and overhead activities (throwers, volleyball, etc.).

-Jeff Tirrell, CSCS, CFSC, Pn1

 

Olympic Lifts–Do We Really Need Them?

Plyo Push Ups

Over the last several years, Olympic lifting movements have made a comeback into many gyms.  The primary reason to use Olympic lifts is to improve/maximize power output, or Rate of Force Development (RFD); however, the general fitness population lacks the requisite mobility and stability to safely get into the required positions to perform these exercises.  Over the next several weeks, I will introduce thirteen exercises that you can use instead to maximize speed, power, and RFD with less risk of injury, less technical skill required, and more efficiency.  Today’s exercise: Plyo Push Ups.  Watch the video, give it a try, and let us know how you do. View the video here: https://youtu.be/C0A0dibCmqE

Plyo Push Ups are a great horizontal power exercise for the upper body that simultaneously improves core stability. Pushing has obvious carryover for most sports and tends to be more on the speed side of the power spectrum. It can be easily progressed by adding a weight vest (use caution while performing this exercise due to force on the wrists).

-Jeff Tirrell, CSCS, CFSC, Pn1

 

Olympic Lifts–Do We Really Need Them?

Split Jumps

Over the last several years, Olympic lifting movements have made a comeback into many gyms.  The primary reason to use Olympic lifts is to improve/maximize power output, or Rate of Force Development (RFD); however, the general fitness population lacks the requisite mobility and stability to safely get into the required positions to perform these exercises.  Over the next several weeks, I will introduce thirteen exercises that you can use instead to maximize speed, power, and RFD with less risk of injury, less technical skill required, and more efficiency.  Today’s exercise: Split Jumps.  Watch the video, give it a try, and let us know how you do. See video here: https://youtu.be/yahWPNE0C-k

Those who have worked up to Split Jumps know it is a tremendous power exercise.  It challenges balance and puts the individual in a split stance which has much more carryover to running and cutting on the athletic field.  Split Jumps can be increased in difficulty by adding load (DBs or KBs in the hands or a weight vest) or by elevating the back foot.

-Jeff Tirrell, CSCS, CFSC, Pn1

 

Movement You Should Master

Deadlifts

Modern medicine is keeping us alive longer, so now we need to put some effort into staying lively longer.  Mastering specific movements will improve our quality of life and help us stay independent and injury-free. I have come up with several exercises you can use to make yourself stronger, more durable, and develop a healthier, more functional body.  An exercise that I have found to be essential for overall strength is the Deadlift.

Deadlifts

At some point in your week, you will need to pick something up off the ground.  If you have ever moved furniture or loaded your push mower into the back of your car for repairs, you have seen the value in this task.

Deadlifts are an amazing exercise to work the quads, calves, hamstrings, glutes, core, and entire back all the way up to the traps and forearms.  As useful as deadlifts are, they are also one of the most butchered exercises in the gym.  I would highly recommend the help of a skilled professional and/or a mirror before implementing this movement into your routine.  I find that for the general fitness population, 2-3 deadlift variations are all you need for the bulk of your training.  Watch the video and give them a try:

1) One Leg Romanian Deadlift (mimics picking up smaller items around the house or yard; minimizes shear forces on the spine)

2) Hex Bar Deadlifts (great for maximal strength and the occasion when you have to pick up something really heavy) Note: This version offers virtually all of the benefits of a barbell deadlift with slightly more freedom for individual anatomical differences and slightly lower shear forces on your spine.

View video of deadlifts: https://youtu.be/CRbbXOMSeww

-Jeff Tirrell, CSCS, Pn1

Movement You Should Master

Squats

Modern medicine is keeping us alive longer, so now we need to put some effort into staying lively longer.  Mastering specific movements will improve our quality of life and help us stay independent and injury-free. I have come up with several exercises you can use to make yourself stronger, more durable, and develop a healthier, more functional body.  An exercise that I have found to be very helpful in restoring the capacity to get up from a seated position is the Squat.

Squats

Squats prepare us to get up out of a chair, into the car, and up from the floor.  These are daily tasks often taken for granted until they can no longer be done with ease.  The ability to squat down deep, remain there for some time, and get back up creates functional carryover to real life activities.  I recommend a mixture of three different squat variations.  Pick one variation to include in your training every day.  Watch the video and give all three a try.

1) Box Squats:  Set up with a box behind you and slowly lower yourself onto the box with control.  Once on the box, sit and relax completely before re-engaging the legs and standing back up. To maintain complete control of the movement all the way into the seated position, start with a tall enough box.  Increase the difficulty by lowering the box height or adding a load.  A 12”-14” box should be the goal for most people.

2) Deep Breathing Paused Squats:  Find a stance that allows you to squat down as low as possible without your heels coming off the ground or your tailbone tucking under.  Some individuals may need a wider or narrower stance.  You may also need to play with the angle of your toes.  Squat down to your lowest point (maintaining pelvic control and heel contact), take 2-5 deep breaths into your abdomen, and stand up.  These are best done for sets of 3-5 reps for 2-5 total sets.  To increase the challenge, external load can be added.  Just remember that the goal is depth.  If the increased load causes your range of motion to shorten, you’ve gone too heavy.

3) Split Squats: Assume a split stance, and lower your back knee down to the ground with control.  Extend the legs and return to the standing position.  You may find yourself in this position when picking something up off the floor or doing yard work.  Add weight to this movement as you are able.  You can also elevate the front or rear leg to increase the range of motion.

View video of squat variations: https://youtu.be/4gormcwHr5A

-Jeff Tirrell, CSCS, Pn1

Many of life’s activities involve using our legs in a reciprocal pattern.  Find out why training in half kneeling position can help.  Exercise instruction and demonstration included in a video link. Learn the four steps to a successful fitness program and how to correctly use the Concept 2 rowing ergometer.

Download Here

PDFIn this issue, Mike O’Hara, PT gives ten reasons to love lunges.  Video of lunge exercises/progressions are included.  In Going Grizzly, Mike presents the exercise combination of Crawls and Sandbag Carries; a combination that helps you train more efficiently and move better.  Watch the video for instruction on these exercises.

Download Here

ACTIVITY GOAL:
Enhance single leg power production and prevent injury

OBJECTIVE:
Build explosive single leg power in your hips and legs
Improve coordination and core stability

STARTING POSITION:
Start in a half kneeling position, making sure the knee of your front leg is behind your toes.
Rest your arms at your sides.

PROCEDURE:
From the ½ kneeling position, drive through the front foot’s heal and explode into the air. Once in the air, quickly switch your legs so that you land with the opposite foot forward. Land in the same ½ kneeling position with the back knee stopping 1-2” above the ground.

COMMON MISTAKES:
Not landing deep enough
Not spreading the feet far enough apart
Not jumping high enough

-Jeff Tirrell, B.S., CSCS

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