This comes from page 64 of my glute eBook,. I thought my readers who have not yet purchased the eBook would find this interesting. Mel was years ahead of his time. The question is, what are you doing in your strength training to increase your horizontal force production in the hips? hint, hint: hip thrusts! Note that the pictures below (which I redrew from Supertraining) are the beginnings of the hip thrust evolution.
And probably the best analysis of load vector comes from the great Mel Siff in his legendary book Supertraining. Here are a series of quotes from Siff: “In some events, such as swimming, inertia plays a major role in the entire process, unlike in running, where the specificity of movement depends on horizontal thrust and the vertical oscillation of the athlete’s center of gravity.” “To fulfill the criteria of correspondence with respect to the amplitude and direction of movement, it is advisable to select the exact starting position and posture of the athlete, as well as to calculate the direction of action of the forces associated with the working links of the system and the additional load. The line of action of the applied external resistance and of the loaded movement as a whole must also be taken into account.” “For example, in middle-distance running, skiing and skating, a knapsack full of sand or a weight belt are sometimes used as resistance. However, the muscles which bear the load are those which resist the weight of the body.
Facts And Fallacies Of Fitness.pdf Free Download Here Facts&and&Fallacies& ofCorrecveExercise&. Facts and Fallacies of Fitness by Mel C Siff We, in the fitness world, are often bombarded with all kinds of rules, theories and guidelines. The problem isn't so much.
This can increase the ability to cope with vertical loading and develop general strength-endurance, but does not strengthen those muscles which propel the body horizontally.” “Similarly, a skater may execute jumps on one leg on the floor or from a bench. These exercises strengthen the leg muscles supporting the body and the static-endurance of the back muscles, but do not fully imitate the working of the muscles for the push-off, where the force is directed backward.” “Skaters should use another method or resisted movement by changing the direction in which the force of resistance is acting. Thanks for the comment Dimitrije. When I was writing my eBook, I didn’t want to take credit for something I didn’t create, so I searched for an entire week on Google for any images or videos on barbell bridging. I went through pages and pages of sites and searched many different combinations of terms. The first word could be glute, pelvic, supine, hip, or floor.
The second term could be bridge, lift, raise, thrust, press, push-up. Then of course you could have three term combos as well. So I searched everything – glute thrust, supine bridge, pelvic raise, hip press, supine hip lift, glute push-up, etc. And never came up with any pictures or videos of coaches employing barbell resistance. You’d think someone would have thought of it before me.
I’m sure someone didjust that they never published their methods. I’d love to give credit where credit is due so if I ever find out that someone was doing them before me I’ll write a tribute to them.
Hi Bret, I learned these principles from supertraining as well and have seen great results with sprinters from doing walking lunges w/sled dragging. A Masters sprinter, I worked with cut his 400 from 1m 27s to 67s the first year and then to 63s the second year. I will take to as heavy as 5 steps per leg. Also works well for tennis players.
I had the fortune of hearing MR Siff speak at the 2001 NSCA Conference and I definately consider him one of the smartest people on training, who has walked this planet. I too has the pleasure of working with Mel Siff on a two-day workshop he presented in Australia, many years ago. Definitely a smart man (who loved jumping up into a desk in a snatch-catch position!) with a very dynamic lecturing style. And as he did his PhD on the original Proprioceptive Neuromuscular Facilitation handbook, we had plenty to talk about, too.
Reading this post, the comments, and having just watched the four Werner Gunter preparation clips has really made me think about our own group’s approach to designing programs, both for ourselves and the people we work with. Thanks sincerely, Bret. Z, then surely with so many strength coaches, personal trainers, and lifters employing barbell hip thrusts and barbell glute bridges, there would be at least one picture or video clip demonstrating it. I challenge you to find this evidence.
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I searched every possible combination of terms I could think of (supine, pelvic, glute, hamstring, hip, floor, etc. For the first term, and bridge, raise, lift, thrust, push-up, etc. For the second term). In fact, I spent an entire week searching Google and came up empty-handed. If I found evidence that another coach was employing it, I would write a blogpost crediting them. But I have yet to find anything.
If you have any evidence of this, please share. I’m sure other coaches did in fact employ bbht’s and bbgb’s in their training, but it appears that nobody ever documented it or photographed/videoed it. I’m very open to being wrong, but I’ve done my homework. I’m well aware that I was not the first person to ever do resisted bridging, but I’m definitely the first person to heavily promote its use in S&C.
Welcome to the Site! Please join this discussion about Facts and Fallicies of Fitness (Siff) within the Weight Training & Weight Lifting category. Excerpt: Damn EliteFTS - they had a booksale so I picked this one up from Mel Siff, he of 'Supertraining' fame. It's quite an interesting book, published in 2003 so it's pretty recent, and he spends a few hundred pages debunking popular fitness myths and urban legends, if you will, using 'biomechanics, physiology, science and logic'. So from the back of the book: - toe touching is dangerous - never hold your breath during exercise - squats are bad for your knees - deadlifts cause slipped discs Read more or to join the discussion below. Damn EliteFTS - they had a booksale so I picked this one up from Mel Siff, he of 'Supertraining' fame.
It's quite an interesting book, published in 2003 so it's pretty recent, and he spends a few hundred pages debunking popular fitness myths and urban legends, if you will, using 'biomechanics, physiology, science and logic'. So from the back of the book: - toe touching is dangerous - never hold your breath during exercise - squats are bad for your knees - deadlifts cause slipped discs - straight leg situps destroy your lower back - injuries are caused if your muscles have the wrong strength ratios - you must do special exercises to strengthen your rotator cuff muscles - leg extensions are safe than squats and literally hundreds of others ranging from resistance training to cardio to warming up and stretching, equipment and fitness 'fads' ('balance ball training is the best way to improve balance'). Just glancing at it he doesn't necessarily say some of these are totally false, just not the be all, end all that the mainstream would have you believe. Of course he destroys some of the myths outright, but some of them he just explains and clarifies better and where sometimes the idea gets carried away. Anyway, seems like a good read so far, very informative. Two enthusiastic thumbs up.
Well, this one is more of a case of clarification and taking a big picture, 'no absolutes' view - he says while isolated RC exercises are safe and effective, integrative exercises for overall shoulder health shouldn't be ignored, particularly cable cross-overs and reverse cable cross-overs. I didn't know that.
It's though provoking, at least Also he says overhead squatting is great as long as there's no flexion of the elbow. Some other good ones I read last night -knees shouldn't project over toes while squatting -the stomach should be pulled during exercise to protect the trunk -the back should always be kept straight during exercise -neck extension and rotation is always potentially harmful.