barbells

[al-209]

I have noticed barbell exercises are generally not discussed much here. My thinking was that they just arent part of the CST philosophy until the recent 2-part article on deadlifting in the rmax magazine. I have kettlebells, clubs, rings etc, but also have a gym membership and was wondering if there is any way to integrate some barbell exercises with the standard CST tools?

[hunashaman]

As always it will depend on your specific goals. If I was working on strength for example I might do barbell work on a moderate day of my 4x7 and a more intense (metcon type) strength session on the high day.

[David Nicol]

Barbells can generally be used as part of a GPP program. If you apply the 7 key components and maintain good form big complex exercises such as the deadlift, squat (front is safer than back), push press etc. can be safely incorporated into a strength portion of a training program. Just remember to sophisticate as you progress up the THP.

Dave

[joelsey]

When I started training under CST, I had a very hard time relating to the analogies. I am not a martial artist, nor have ever been one. I wrestled briefly in high school. I spoke with the Coach Sonnon and a few Faculty Head Coaches, and they all had the same reply: “Own the philosophy, don’t be a Clubbell® snob, and apply it to you athletic pursuits.”

When you begin to look at CST, it’s important to stick with the protocol. You need to really learn, own and ingrain the basics of Intu-Flow®, Clubbells/FlowFit®, and Prasara. What you will discover, if you choose to delve deeper, is that these three components of the overall system become incorporated into your life.

There’s nothing wrong with just sticking with the three components. You will be strong, fit and move with grace and poise (Flow). So, I don’t want you to read that just performing those three components as limiting.

If you do choose to delve deeper, you need to determine how you can apply the philosophies and principles of CST to your endevors. I caution you, though; please be sure to own the basics and study under a certified CST Instructor or Coach. Failure to do so will definitely compromise you capability to apply the principles.

I lift weights, kettlebells and sandbags as part of an planned annual cycle. I also lift odd objects, flip tires, drag and push sleds and vehicles, and wield sledge hammers as part of my conditioning or specific training for strongman. OK, maybe not just for strongman. In truth, I do these activities because I enjoy them. I love squats, deadlifts, pullups and overhead presses. I also enjoy lifting a 150 pound sandbag overhead, or bearhug squatting a 200 pound sandbag. Dragging a sled or pushing my truck is pure joy.

All of these activities are done within the context of CST, using the CST principles, following a modified 4X7 (actually, a 7X7), with appropriate compensations.

So, to answer you bluntly, you can absolutely incorporate CST in with traditional barbell exercises. You will need to change your relationship to these exercises, most likely drop back in weight, and perform specific compensations for the exercises.

I love either FlowMotion or Intu-Flow® for my warm-ups. I won’t start a workout without one of them, and usually include three rounds of FlowFit®, done very slowly and deliberately. Afterwards, Intu-Flow® and Prasara or yoga poses release the muscles. During heavy work sets, RESET drills help me recover or release tension.

If you have specific questions, I’m more than happy to help you out with advice. That’s what this forum is all about. If your question is long enough or very detailed, I can write up an article for the magazine.

Let me know if you need more information.

[Chuck Kechter]

Good stuff Joel!

[al-209]

[SIZE=3]So, to answer you bluntly, you can absolutely incorporate CST in with traditional barbell exercises. You will need to change your relationship to these exercises, most likely drop back in weight, and perform specific compensations for the exercises.

Great post Joel, thanks. Are you suggesting then lower weight for higher reps? And what compensations would you recommend specifically for the squat (back)? I think my biggest question though would be: are there any benefits from barbell training that cannot be achieved with CBs/KBs/BW?

cheers

al

[joelsey]

Great post Joel, thanks. Are you suggesting then lower weight for higher reps? And what compensations would you recommend specifically for the squat (back)? I think my biggest question though would be: are there any benefits from barbell training that cannot be achieved with CBs/KBs/BW?

cheers

al
Al:

Allow me to restate once again that you should really know what you are getting into and have solid experience and understanding with the whole CST approach and philosophy. Also, it is difficult for me to dissect one exercise out of your total training work, and to provide specific recommendations to a generic question. There are many variables that go into a well designed program, and all aspects of your training need to be considered in order to give you a definitive answer. The answer I will provide is generic, and applicable to the squat in specific.

If you are using power breathing techniques, you are substituting intrathoractic pressure for muscular tension in order to stabilize the spine. This is not too different than holding your breath on any lift; you are substituting intrathoractic pressure to stabilize and produce leverage, which translates into force. So, you will need to strengthen and retrain these muscles in order to compensate for the lack of intrathoractic pressure.

Instead of taking that big, deep breath and holding it through the descent of the squat, you will eventually work to where you are exhaling through the descent, as your body is “being breathed” by the compression, while the abdominals and low back muscles contract to provide stability to the spine. At the controlled pause at the bootom of the lift, you will inhale and then exhale through the exertion, not at the point where the exertion passes. So, you will need to lower your weight and really learn this new method of squatting (or pressing). You will want to really imbed in your muscular and nervous systems the timing of your breath with your movement.

Even though you decrease the weight, you need not decrease the amount of work you perform. You can squat much more slowly, and focus of breath and form. So, you can strive to perform a squat with an unloaded or slightly loaded bar with a cadence of 4-1-4-1, meaning a 10 rep set will constitute 80 seconds of work under load.

As for the compensations, I can’t really give you specific compensations without knowing more information. For instance, are you a high-bar, Olympic style squatter, or a low-bar, powerlifting squatter? Do you squat very deeply, or just to parallel? Do you use mainly your quads, or are you a hip-and-glute squatter? There are many, many variables, and to give you a definitive answer would be reckless on my part. Additionally, I’d prefer to observe form and look for keys as to area that may need to be addressed, such as weak adduction or tight psoas. In general, you want to make sure that you release the tension in your hips and lower back, as well as relieve the compressive forces on the spine. Asanas such as Supta Baddha Konasana, Supta Virasana, Ustrasana, Eka Pada Kapotasana/Eka Pada Rajakapotasana are great for the hip and quads, while any of the forward bends are great for the back.

As for the benefit of Clubbells versus kettlebells versus barbells, it really depends on what you are after. If you are looking for pure linear strength, you should lean more towards barbells. Kettlebells can give you a bit more variety and move you out of the linear movements. Clubbells, however, give you the freedom to perform linear movements AND lateral movements. Clubbells are unique in this aspect, as they allow you to move through as many of the six degrees of movement as you can tolerate. Summarily, barbell squats teach you how to squat well, while Clubbell®® squatting movements not only teach you how to squat well, but also teach you how to move well, under load and while balancing and counter-balancing.

If I had to pick a sole piece of equipment to train with for the next year, it would hands-down be either the Bruiser or Jr. Bruiser. I think that if you are looking for sheer muscle mass, the limited gains will come more quickly with a barbell, as barbell squats are less sophisticated from a movement standpoint. If you are looking for mass gains that are highly adaptive to other aspects of athletic performance, then the Clubbell®® movements are superior, but you will make these gains more slowly. However, the gains you make are more useful and adaptable to general movement and athleticism.

In closing, it is far better to invest the time and effort to really learn the principles, theories and practices of the holistic CST program, rather than to specialize on just one aspect.

Thanks

[Scott Sonnon]

You, Joel are a genius.

[Ryan Murdock]

It's just because he wears glasses, Coach. Everyone looks smarter with spectacles on. ;)

(Nice work Joel - this is definitely your best so far!)

[Coach Jones]

Excellent!!

[Coach Clavijo]

Wow...First, I'm gonna save this to notepad so I can come back to it! Great stuff Joel!

Next, I'm trading my contacts for glasses ;)

[john.sifferman]

Superb explanation Joel!

[joelsey]

Coach Sonnon, thank you for such praise. I’m not the geniuis: the genius is the man behind the system. You might know him. He took a very sophisticated program and evolved it to a program available to and consumable by the masses.

Coach Murdock, the glasses help me dance. I put them on and I can see all those beer taps. Then I sample some of the beer, and the next thing you know I’m a dancing machine!

On a serious tone, I’d like to note that I only addressed two aspects (breathing and selective tension) of the overall exercise. You need to integrate all seven key components, along with the appropriate principles, in order to address the overall exercise.

If there’s enough interest, I’d be happy to write articles for the RMAX Magazine detailing how to incorporate a barbell, dumbbell, sandbag or odd object workout into a CST approach to fitness. I can also post some articles on “RMAX-ing” these exercises.

[Scott Sonnon]

Joel, that would be outstanding, brother.

[john.sifferman]

I second that. I see many critics of CST assume that the members here demonize certain training equipment, and it's just not the case. We know that not all tools were created equal, and we know that many tools are misused against their intended purpose and strengths - but there is no such thing as bad equipment, only bad equipment choices. I think having Joel's input here would be valuable and profitable for the CST system. And who better to cover this subject than a strongman himself!