Doug LarsonIn part 1 we discussed how you can use the 2-box method to determine the length of your levers, particularly your torso, femur (thigh bone) and your lower leg.
This time round, let’s focus on what matters most. How should you structure you training to make the very most of your body type and leverages?
The Weightlifting Ideal – Long Torso, Similar Femur & Lower Leg
Because of the long torso, it is important for this individual to maintain position over the barbell, but not too far over…Why?
Because when you’re too far over the bar, especially early in the pull, the long torso lever is placed at a mechanical disadvantage. The further out you go, the heavier the load is going to feel.
A lifter with this body type needs to have a very strong back so that they can maintain torso rigidity. If that’s not possible, you will notice one of two things.
First, once your torso loses its integrity you won’t be able to keep the barbell’s centre of mass close, and most likely you will lack proper muscular engagement as well.
The second situation is that the lifter will adjust torso position to keep the barbell very close, thereby removing the disadvantage and making the load “lighter.”
If you have a long back, you must fight to keep the weight close to you as you lift the barbell from the ground and transition into the second pull. Avoid letting the load get too far forward. Do not let your torso align parallel to the ground. This will remove unnecessary or excessive strain on your back, which will allow you to train much more efficiently and utilize those super strong legs fully.
If your back is weak, then you must place a strong emphasis on building dynamic trunk stability. This alone will greatly improve performance.
The Long Leg Individual – Short Torso, Long Femur, Short Lower Leg
When you have a long femur, your center of mass will likely be set back behind the barbell. This requires more precision during the transition to the power position but maintaining good position will allow you to fully utilize your legs during the lift.
When the femur is longer than the torso you have to constantly fight to keep the torso over the barbell. If not, your center of mass will easily be pulled back behind the bar again.
For the long-legged lifter, this is equivalent to losing torso stability. Once the weight drifts back, it’s going to feel a lot heavier in your hands. With the hips extended your legs will be able to make little to no contribution to driving the bar upwards.
Also, when your lower leg is shorter than your femur you have to think carefully about where you load your feet. Shifting the weight back onto your heels will also pull your femur and hips backward, and will work to pull the bar back. This means that you need to keep the weight a little more forward on the foot.
Make sure you work on your ankle range of motion so that your knees can stay forward over the bar and your toes. And again, keep your shoulders forward over the bar.
Training wise, individuals with long femurs need to make sure that their hamstrings are highly functional and capable of producing force rapidly while being stretched. Also, a strong lumbar spine will help you stay over the barbell more effectively and will give those legs of yours a chance to do their work.
Lester with The Supple Leopard.
Mr. Square – Equivalent Torso, Femur and Lower Leg Length
How do you train when your back, femur and lower leg are all about the same length?
The thing to keep in mind is that back length is the only difference between this individual and that first weightlifting ideal. For this body type, the emphasis should be on lengthening the lever of the torso. You can do that by finishing the pull further than usual with a strong shrug of the shoulders.
This ensures that the momentum generated is directed vertically. Because the legs can also be more involved in this way, the need to utilize both the upper and lower body fully is critical to finishing the pull correctly.
So, how should you approach your training? Where should you focus?
First, make sure that you have a well-developed, functional upper back. If you can properly elevate your shoulder blades, finish the second pull and maintain a strong upper body position then you’ll perform much better. Also, make sure that you are comfortable coordinating the use of your arms and legs together to drive the barbell vertically.
Conclusion
Knowing which category you fall into is important, but understanding the relationships between body segments is equally as important critical.
Once you get this, you will be able to tailor your training appropriately and avoid unproductive work. Also, you’ll be able to identify and address critical mobility restrictions that are limiting your pulling efficiency.
Once you can attain better body shapes and leverage them properly, you will also be able to optimize your technique and training. With that, nothing can stop your progress.
I hope you find these tips useful. For more great weightlifting info, check out my blog The Training Geek.
Pull well,
Lester
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Awesome! This was exactly the part 2 I wanted and you guys delivered. Thanks to Lester for writing these too =)
[…] Read the full article here: Leveraging in Weightlifting part 2 […]
HI Lester,
HAve just discovered your site and it is most informative. AM studying maths mechanics in the uk for a level for fun but also to help my snatch and clean . I am a researcher into Soviet weightlifting training and know how much emphasis they put on special exercises to combine technique and strength . DO you know of any books on weightlifting bio mechanics – I know that Zatsiorsky was the Soviets chief bio mechanist has he done any ? OR J Grahammer ? I can only find the occasional paper ? have you written anything on the subject or perhaps you are thinking of it ?
thanks again for your site
John