Failure is an issue most of us have to deal with in our lives. Let it be training, school, business or relationships. If you have ever dealt with a failure before, you may understand what I mean when I say Fail Forward.
By: Dr. Alex Mackenzie D.C.
For as long as powerlifting has been around people have been trying to get the edge when pulling heavy weight off the floor. We have seen conventional deadlifting, sumo, hook grip, straps and belts. What's interesting is that the one thing that has been consistent over the years with deadlifting is the position of the belt. Athletes of all sorts have been using belts without actually understanding why they use a belt or where it should be properly placed.
What does the belt do? The belt allows for proper circumferential abdominal and lumbar spine erector muscle pressure to be produced against it. You are going to set up as usual and take in a big breath into your abdomen and contract your core as if someone was to punch you. This will create a brace for your spine when you’re attempting to lift a load near maximal intensity. You are going to feel the belt push back against you which will reinforce that the proper intra-abdominal pressure has been achieved. This is important because you don’t want to cause a disc herniation, or worse, direct trauma to your spine.
By: Dr. Alex Mackenzie
In previous blogs I have talked about the deadlift and its specific areas of faults and problems that could lead to injury. I have also talked about ways to mobilize these areas. But I feel this topic is too important to skip. The hinge is commonly seen in the back during a poorly performed deadlift or a max effort deadlift. Either your back rounds and you grind it out, or you drop the weight in a failed lift.
Hinging is when the back segmentally rounds. This often occurs at the intersections of the spine (L5-S1 or T12-L1). The best way to see where you hinge is to stand in your deadlift position, reach down and try to touch the floor. Often enough you will see your primary hinge, which is due to gravitational pull on the spinal segments and poor mobility at the joint above or below. To test the secondary hinge in the back, it is often necessary to test with weight. Therefore, set up a bar with enough weight (90% of max) so you are able to finish the rep without failing. Meanwhile, while you are doing this rep, have a friend or training partner record the lift.
Every week we plan to add an Accessory or Supplemental lift to our exercise index, with a specific focus on how the movement can be used to benefit the raw strength athlete.
What the movement is?
Axle Bar Floor Press
First video log explaining what we aspire to do with Bridge City Performance. Hope you enjoy it. Any suggestions for future topics or suggestions are always welcome. Best of luck in training.
BCP- Stay Strong
By: Dr. Alex Mackenzie D.C.
By: Connor Lutz
Welcome to Bridge City Performance (BCP).
In this blog you will be getting up to date research on powerlifting, mobility, strength training and injury prevention. Many of the posts will be linked to videos, or other articles to ensure that you get the best information when it comes to optimizing your training. Please keep in mind that most of the information obtained in this section of BCP is based of personal opinions of the authors.
BCP looks forward to your comments, questions, critiques and criticisms. We take your input seriously and hope to promote questions where we can deliver you the best resources available. If you enjoy our work, please use the social media widgets to share this information on your social network.
BCP - Stay Strong