26 Jun 2011 04:12
Bench press, bench press, bench press. I'm amazed at how many bench press warriors I come across. No, I'm not talking about the guys who just love to bench press and like to see those numbers go up, but they try to keep their training balanced. I'm talking about people who only train upper body and actually consider bench press (and curls) to be a good measure of "strength".
Now, I have said on numerous occasions that strength has many different definitions for many different people. But diplomacy can turn into hypocrisy after a while. There has to be at least some bench marks (pardon the pun). Some objective measures that we can always turn to to say…that there is strong. Well, one very general benchmark of mine is that having bodily strength should help keep you healthy and injury free. I do NOT mean in the currently fashionable "corrective exercise" way. I don't even really mean the functional fitness way since the best way to function is to do the thing you wish to function well at, with other training being supportive to that goal. No, I mean, if you take the trouble to get strong then you should be able to do activities that require muscular strength without blowing out your back or pulling something.
To be more blunt and more specific, if you want to claim to me you train for strength, then you should at least be able to help your buddy move his furniture without "straining yourself". No, no, I don't mean you're superman and can block bullets with your eyeballs. I mean you are at least moderately prepared for a good days physical labor. Which is an accomplishment in itself this day and age! Can I get an amen?
So somebody made a comment to me the other day that is pretty much the epitome of the bench press warrior and a classic example of how people misunderstand the mechanics of carrying heavy stuff.
"I can curl my weight, and bench twice it… I could care a less how my legs look. I have no need in real life to be able to leg press massive amounts of weight…I'm fine if my legs can carry the weight my arms can lift".
Now the day I say anything about leg press and how a guy's legs look is, well, not a warm day in hell, if you catch my drift. But who among you thinks that carrying stuff is all about your arms and legs? There are not many reasonably healthy people with arms that can support more than their legs can carry. This in itself is hardly a "goal".
Most of us strength people, when we talk about "lower body work" it is a term of convenience. We aren't really "working the quads and hams". We know that our legs are rarely a limiting factor in getting a weight up. Rarely. Not never but rarely. But what about everyday people and so on and so on and scooby dooby dooby?
We usually think of our body in one of two ways: either as a collection of parts or as "all of a piece". Which version we choose tends to depend on what task we are involved in. For instance, for a bodybuilder, the body suddenly becomes a collection of parts. For a dancer, it is suddenly all of a piece.
Biomechanics, however, sees the body as a system composed of various segments. I don't need to tell you that those segments are all connected. So…yeah, there are parts in between the legs and arms. And those parts are part of the system that is carrying the heavy thing around.
Any system has something called a center of gravity (CG or COG). Although gravity of course acts downwards on all of the body's segments its effect is as if all that downward force were concentrated at a single point. There are more technical definitions than that, but trust me, unless you already know about such things, they will not help you understand this any better. The important thing to know is that a body's weight is balanced in all directions around this point.
The CG of an object determines its behavior because it is as if all of its masses concentrate at that area. when you pick up or carry something very heavy that center of gravity is altered slightly. The body must be able to stabilize itself to be able to support the weight without tipping over. To be stable means to maintain the center of gravity over the base of support. So this entails the trunk being able to alter and maintain an adjustment in a position that allows the the center of gravity to be "re-balanced".
When you carry a box full of books you lean back slightly. Now you understand why. The muscular system that does this is the so-called "core" musculature. It doesn't matter how much you can curl or bench press if you cannot stabilize the load. It is not about having big legs. Or leg pressing a lot…which most anybody can do, really.
The other day I was carrying a huge window air conditioner. The weight of one of those is very off center. The side where the compressor is being much heavier than the other side. At first I grabbed it with the heavy side away from my body. Felt like it weighed a ton. Duh. I turned it around. Suddenly its a peanut.
You see, the heavy side of the A/C being carried forward of my body by about two feet caused my center of gravity to be shifted heavily forward. Actually I should not say "my" center of gravity but the center of gravity of the "system" I was a part of. My body was the stable base for this system and it had to work much harder to balance a load that was carried in front of me. When I turned the A/C around so that the heavy side was against my body, the center of gravity was shifted closer to the base thus making a more stable system. And that's why it was easier to carry. It still weighed the same.
Well, all lifting and carrying is dependent upon you being able to stabilize this COG. Lifting weights prepares you for this. And when I say lifting weights I mean lifting heavy things from a standing position so that your stability is actually challenged. You may have heard people say that things like the leg press do not make you strong. Well, now you know why. All that quad strength cannot be expressed in anything resembling a realistic way if you cannot stabilize a heavy load. And if you fail to stabilize a load…you will "fail" to lift it, either through outright failure or through injury. The same thing goes for the bench press.
However although there must be some objective definition of strength, I am not really talking about what strength training, and strength itself, is or is not. I am talking about the attitude that suggests strength resides in one's arms and legs. Remember, we are talking about a whole system of moving parts here. No matter how strong your arms and legs are, their force must be effectively transferred through the rest of that system. So, strength is related to the task at hand.
While strong arms and shoulders from bench pressing help you bench press more, they will not help you carry a heavy window air conditioner. And while strong legs from the leg press will help you leg press more, they will not help you squat more or carry a heavy load around on your shoulders. So here we get to another thing about strength. It is specific. What you should see emerging here is that the best way to get "stronger" at a certain lift is to practice that lift. Everything else related to training for that lift is entirely secondary to that. There is nothing that is essential but the lift itself.
I may be surprising some readers here. We've heard so much about he importance of core stability work, after all. Am I saying that even this is secondary? Yes. I believe wholeheartedly in core stability work. Supposing we are talking about the non-injured trainee, however, core stability is part of the baseline fitness that prepares you to be able to train those heavy lifts. They therefore are a part of maintaining the general physical system that is needed to train aggressively for maximal strength. But the lift is the most important part of training the stability needed to do the lift!
The greatest strength effect of any weight lifting exercise will be towards that exercise itself. It just so happens that certain lifts carry over to helping your buddy move his furniture more than others and if you believe there is such a thing as "real world" strength then basic kinesiology should tell you that those exercises that involve exerting muscular force from a standing position are superior in this regard.
This page created 26 Jun 2011 04:12
Last updated 03 Oct 2012 01:23