Crank Out the Pullovers

by Atomic Athletic on Wednesday, February 29, 2012 at 4:28pm ·

I love pullovers. Next to doing squats, there is no other single exercise I LIKE to do more than pullovers.

Now, I know you are going to ask the obvious question. You want to know what type of pullover I'm talking about. That's the funny part. I don't care. I seem to like them all.

Just last night I did a “new” pullover and I loved it! Maybe you have done this, but maybe you haven't. I have a great bent knee adjustable sit-up bench. I cranked it almost all the way to it's most extreme angle. Then I had my training partner hand me one of our extreme angle pro-style curl bars. It was only 65 pounds, but turned into a great finishing exercise for a quick Olympic style weightlifting workout. It was really, really different – a nice contrast to the Oly stuff that worked some strange angles.

I bring this up because, like the old lifters of the past, I believe that even a one lift specialist needs to have a high level of full body fitness. Even the great Tommy Kono would take off several months from serious Olympic lifting and do some bodybuilding. It just makes sense. Everyone developments muscle imbalances and some sort of active rest is always a good idea, simply for recovery. You will find that it helps you mentally as well as physically. It's like taking a vacation that helps your overall lifting.

Olympic Curl Bar

http://www.atomicathletic.com/store/ProductInfo.aspx?productid=IGEZ

Pro-style Curl Bars (These can be customized with the standard bend curl bar or the extreme bend curl bar, as well as black or chrome plates. Call for a quote.)

http://www.atomicathletic.com/store/ProductInfo.aspx?productid=Y3068EZC

Curl Your Own Bodyweight with Yasser

http://www.atomicathletic.com/store/ProductInfo.aspx?productid=VID301

Live Strong,

Roger LaPointe

Masters Pressing: Back Recovery

by Atomic Athletic on Friday, February 24, 2012 at 4:54pm ·

The single most important factor in successful weightlifting is recovery.  That being said, it is an amazingly complex topic.  Getting older does not help that factor.  For me, it seems like I was really getting a handle on it and all of a sudden the rules have changed.  I catch myself saying, “I used to be a able to do...  Oh yeah, that was ten years ago.”

The ultimate Masters lifter was Norbert Schemansky, even though it did not exist while he still competed.  Trust me, getting tips out of Norb is like reading tea leaves.  When he gives a tip, you have to really, really think about it.

One thing Norb did believe in was working around an injury.  The injury he is most famous for is that persistent back issue.  For those of you who don't know, Norb went on to get two more Olympic medals and even compete in the 1968 Olympic Trials, after 1950s era back surgery... no robotic arms and computer screens to do the sewing and cutting back then...

Both before and after the surgery, Norb turned to the bench in order to increase his overhead work.  He did mostly flat benching, but certainly did inclines as well.  He did his benching in the “touch & go” style, for reps.  He always wanted to be as explosive as possible.

Try this, after your heavy cleans, clean pulls and back squats, do some bench pressing.  A lot of athletes want to do jerks, power jerks, presses or push presses right after their cleans.  Intuitively, this makes sense, since the lift is called the Clean & Jerk.  After experimentation, I have found that my pulling and squatting will suffer if I do that.  However, I hardly lose anything in my bench strength, if I am doing it at the end.  That bench weight is naturally going to be more than I could have pressed, or even jerked.  In fact, I can usually do 5 rep sets with what I would have jerked for a single, at the end of a workout.  Please realize, I am NOT a bench press specialist. I am doing it to help my overhead work.

I also make sure to really stretch out my shoulders with a broom stick after a workout like that.  I don't want to be stiff for a follow-up snatch workout.  You get the idea.

While I hope you are not dealing with the back issues Norb had, we can all benefit from his experience in workout design.  If you have any lay-back in your standing presses, you spine will thank you as well.  

Enjoy this little back recovery tip.

Live strong,

Roger LaPointe

Links:http://www.atomicathletic.com/store/ProductInfo.aspx?productid=BK081 

http://www.atomicathletic.com/store/ProductInfo.aspx?productid=IGIWF 

2012 USAWA Heavy Lifts Championships

by Atomic Athletic on Friday, February 10, 2012 at 4:45pm ·

Atomic Athletic is proud to host this years 2012 USAWA Heavy Lifts Championships. The Heavy Lifts Event will take place the day of the Atomic Athletic Great Black Swamp Olde Time Strongman Picnic, in the morning, before the picnic festivities begin.

The Heavy Lifts Championships will consist of 3 Heavy Lifts: The Hand & Thigh Lift, the Neck Lift, and the Hip Lift.

Registration for the Event is open, but you must be a member of the USAWA to compete. You can download the membership form below.

Weigh in begins at 9am. Lifting begins at 11am. 

Description of Lifts

(USAWA Rules)

Hand & Thigh Lift

A Heavy Lift Bar is used in this lift. A hand bar is also used, which must not exceed 28 inches in length and 1 inch in diameter. The hand bar will have an adjustable chain and hook attached to it in the center so it may be attached to the Heavy Lift Bar. No knurling is allowed on the hand bar. The lifter assumes a position with the Heavy Lift Bar in front of the lifter, or the lifter may straddle it. The feet must be parallel and in line with the torso. Width of feet placement is optional. The feet must not move during the lift, but the heels and toes may rise. The lifter may adjust the chain length to his/her preference prior to the lift. The hand bar must be in the lifter’s grasp and will lie across the thighs. The hands must remain on the hand bar and must not change position during the lift. The lift begins at the lifter’s discretion. The lifter is allowed one test lift to check the balance of the weight and to make adjustments to the chain length. The lifter will stand or lean back to lift the weights from the platform. The shoulders and torso do not have to be upright upon the finish of the lift. The legs must straighten, but the knees do not need to be locked. Once the weight is motionless, and the plates on both ends of the bar are off the platform at the same time, an official will give a command to end the lift.

Neck Lift

A Heavy Lift Bar is used in this lift. A neck harness is also used, which fits over the head. Any style of neck harness is acceptable, provided that it is held in place entirely by the head during the lift. The neck harness must not contact the neck or trapezius muscles. A pad, such as a towel, may be placed between the head and the neck harness. An adjustable chain and hook is attached to the neck harness so it may be attached to the Heavy Lift Bar. The lifter assumes a position with the Heavy Lift Bar in front of the lifter or the lifter may straddle it. The feet must parallel and in line with the torso. Width of feet placement is optional. The feet must not move during the lift, but the heels and toes may rise. The lifter may adjust the chain length to his/her preference prior to the lift. The lifter must not touch the chain or straps of the neck harness with the hands during the lift, but the chain or straps may touch the lifter’s body. Hands may touch the body during the lift, but must be free of contact upon completion of the lift. The lift begins at the lifter’s discretion. The lifter is allowed one test lift to check the balance of the weight and to make adjustments to the chain length. The lifter will stand and lift the weights from the platform. The shoulders and torso do not have to be upright upon the finish of the lift. The legs must straighten, but the knees do not need to be locked. Once the weight is motionless, the hands free from the body, and the plates on both ends of the bar are off the platform at the same time, an official will give a command to end the lift.

Hip Lift

A Heavy Lift Bar is used in this lift. A hip belt is also used, which fits over the hips and around the waist. An adjustable chain and hook is attached to the hip belt so it may be attached to the Heavy Lift Bar. The width of the hip belt must not exceed 4 inches. Hands may be used as support on the legs during the lift, but must be free of contact at the completion of the lift. The lifter assumes a position in which the lifter is straddling the Heavy Lift Bar. Width of feet placement is optional, but the feet must be parallel and in line with the torso. The feet must not move during the lift, but the heels and toes may rise. The lifter may adjust the chain length to his/her preference prior to the lift. The lift begins at the lifter’s discretion. The lifter is allowed one test lift to check the balance of the weight and to make adjustments to the chain length. The lifter will stand and lift the weights from the platform. The shoulders and torso do not have to be upright upon the finish of the lift. The legs must straighten, but the knees do not need to be locked. Once the weight is motionless, the hands free from the body, and the plates on both ends of the bar are off the platform at the same time, an official will give a command to end the lift.

For more information, registration, and application forms please visit:

http://www.atomicathletic.com/store/ProductInfo.aspx?productid=PICNIC6B

2012 USAWA "Heavy Event"