Training the kinetic chain part 3: Lift awkward objects

This article will be the one that most people will have contention with. All of the technique gurus will make the argument about injury and performance and motor recruitment patterns and they are right however, lifting awkward objects is king when it comes to brute core strength and a necessary supplement to developing real world strength in conjunction with the traditional barbell lifts. Training proper technique with barbells develops the kinesthetic awareness for the two most important absolutes of lifting: midline stability and posterior chain engagement. A fixed and supported spinal position wedded to the pelvis allows for an efficient transfer of power along with the engagement of the most powerful primary movers in the body is a formula for success when it comes to throwing around weight. Once these concepts have been mastered with a barbell it is time to put them to the test. Remember most acts of athleticism in sports and in life do not involve a barbell therefore the more diverse you can make your lifting implements, the fitter you will become. Some common awkward objects used in training are atlas stones, sandbags, kegs, tires and logs.
Here is why these objects have a tremendous training effect on the core. With the majority of traditional barbell movements the bar is supported over the mid foot, in the frontal plane with half of the lifters mass in front and behind the bar. This is the safest most efficient way to lift and the barbell is an ideal implement for that. Awkward object often have to be held ahead of the frontal plane due to the fact that they are larger and there is not enough room between the body and the mid foot. With the weight pulling slightly in front the spine is highly loaded and grabbing like hell to maintain a fixed position. Again the same concept (midline and pce) are being trained, but the positioning is not ideal. It is f-ing hard and once you train with these things and go back to a barbell it will seem easier. Conversely pressing awkward objects overhead holds the same challenges. Often times in an effort to bring the object over the mid foot while in the racked shoulder position, the lifter must lean back and tighten the rectus abdominus, transverse abdominus and internal obliques on the anterior side of the body to create a stable midline in another compromised position. "We tend to fail at the margins of our experience." Training with perfect mechanics is great but how many times do you see a wrestler throw with an erect spine, a fireman lift a victim, or mother pick up a baby off the floor for
that matter. If you want to be athletic you must prepare athletically to a diverse and unpredictable world.

"Fate rarely calls upon us at a moment of our choosing." -Optimus Prime

Day 76
315
405
455
475

Day 77
315
455

400m
75 du
50 ghd back x

3 rounds: 13:44

Day 78
315
405
455
475
500

Tabata pull ups
8 low

Day 79
315
405
455

Ring work

Day 80
315
455
475

Day 81
Front
315
405
455
475

High hang pc
225
245
265
275

Day 82
315
455

100 burpees 5:04

Read about Amanda at amandaredmiller.blogspot.com