Doug Szolek
10-23-2003, 02:21 AM
Now you all get to see how I lurk about the Forum late a night and drop off presents for all the good little Knuckledraggers of the world. :P
As promised in my training log, here is a step by step walk through of just one of the :!: 55 exercises :!: making up Anabolic Bruiser Conditioning.
The Bottom-Up Lateral Press
The Bottom-Up Lateral Press is a very technical grind. It is going to require careful execution as you press the Clubbell steeply overhead while working to keep it's head balanced on the handle and Hip Rooting deeply to the side. Don't try to force out too many of these, they activate so much of your body that you won't need high numbers to stimulate gains.
Some definitions that you'll need for this to make sense-
Guard Position: Similar to Order but specialized for ABC side lifts, Guard Position consists of keeping the shoulders Closed and Packed while the elbow of one arm digs into the near hip, and the other arm hugs tightly across the body. Both elbows should be bent at 90 degree angles in Guard. When you combine the two sides of the body and the two ABC grips you see that there are four possible Guard Positions.
Hip Root: No it is not a herbal remedy for stiff hips. Hip Root refers to the act of rooting your weight plus the weight of the Bruiser into one hip and then straight to the ground. To get an instant idea of what I talking, stand up and shift 90% of your body weight onto one leg. In order to do that you had to center your pelvis over that leg otherwise you'd be on the ground right now. Ok, now push your hip even further to the side so that it is almost creating a shelf under your obliques. Finally bend the knee over which you are centered. You should feel your leg screwing into the ground so that if you where pushed from nearly any angle (particularly perpendicular to your pelvis) you would be quite immovable.
Now that you know what it feels like to root your hip, work on it without having to place quite so much of your weight on the rooted leg. Stand with you feet a bit wider than your shoulders. Root over one hip as deeply as you can without taking away the stability of the light leg. As you do this your pelvis will have to turn as it winds around your hip. Keep your core locked and turn your trunk with it so that your hips and shoulders are squared in the same direction. Transfer to your other hip. Repeat this exercise back and forth several times and visualize your legs as corkscrews drilling into the floor.
Performance Goals of the Bottom-Up Lateral Press:
Begin with your Clubbell in Guard Position.
Ring your grip tightly into the handle with a forced exhalation.
Check your alignment and lockdown your core.
Roll your shoulders back and packed as your press the Clubbell up and straight forward from your turned shoulders to an overhead Torch Hold.
A deep Hip Root to the opposite side of the Guard from which the exercise started needs to coincide the previous step so that the press will be to one side of your original stance.
In the Torch Hold, your elbowpits should be facing the sky, your shoulders must be packed tightly into their sockets and your arms should be higher than 45 degrees.
Crush Grip the Clubbell as you lower it back across your body to Guard and unscrew your Hip Root.
4 Step Performance Mantra: Root, Press, Lock, Pull.
Follow the steps carefully and you'll be able join the circus as a human forklift :D Enjoy, and as always, shoot your questions my way.
As promised in my training log, here is a step by step walk through of just one of the :!: 55 exercises :!: making up Anabolic Bruiser Conditioning.
The Bottom-Up Lateral Press
The Bottom-Up Lateral Press is a very technical grind. It is going to require careful execution as you press the Clubbell steeply overhead while working to keep it's head balanced on the handle and Hip Rooting deeply to the side. Don't try to force out too many of these, they activate so much of your body that you won't need high numbers to stimulate gains.
Some definitions that you'll need for this to make sense-
Guard Position: Similar to Order but specialized for ABC side lifts, Guard Position consists of keeping the shoulders Closed and Packed while the elbow of one arm digs into the near hip, and the other arm hugs tightly across the body. Both elbows should be bent at 90 degree angles in Guard. When you combine the two sides of the body and the two ABC grips you see that there are four possible Guard Positions.
Hip Root: No it is not a herbal remedy for stiff hips. Hip Root refers to the act of rooting your weight plus the weight of the Bruiser into one hip and then straight to the ground. To get an instant idea of what I talking, stand up and shift 90% of your body weight onto one leg. In order to do that you had to center your pelvis over that leg otherwise you'd be on the ground right now. Ok, now push your hip even further to the side so that it is almost creating a shelf under your obliques. Finally bend the knee over which you are centered. You should feel your leg screwing into the ground so that if you where pushed from nearly any angle (particularly perpendicular to your pelvis) you would be quite immovable.
Now that you know what it feels like to root your hip, work on it without having to place quite so much of your weight on the rooted leg. Stand with you feet a bit wider than your shoulders. Root over one hip as deeply as you can without taking away the stability of the light leg. As you do this your pelvis will have to turn as it winds around your hip. Keep your core locked and turn your trunk with it so that your hips and shoulders are squared in the same direction. Transfer to your other hip. Repeat this exercise back and forth several times and visualize your legs as corkscrews drilling into the floor.
Performance Goals of the Bottom-Up Lateral Press:
Begin with your Clubbell in Guard Position.
Ring your grip tightly into the handle with a forced exhalation.
Check your alignment and lockdown your core.
Roll your shoulders back and packed as your press the Clubbell up and straight forward from your turned shoulders to an overhead Torch Hold.
A deep Hip Root to the opposite side of the Guard from which the exercise started needs to coincide the previous step so that the press will be to one side of your original stance.
In the Torch Hold, your elbowpits should be facing the sky, your shoulders must be packed tightly into their sockets and your arms should be higher than 45 degrees.
Crush Grip the Clubbell as you lower it back across your body to Guard and unscrew your Hip Root.
4 Step Performance Mantra: Root, Press, Lock, Pull.
Follow the steps carefully and you'll be able join the circus as a human forklift :D Enjoy, and as always, shoot your questions my way.