Muscle Ventures Video Analysis

In this exercise analysis (Quicktime ipod compatible, 6MB; Google streaming flash video), Bud Gibson, and I (Nancy) demonstrate the partial stiff-legged deadlift, a very effective hamstring exercise.  The primary muscles worked are the biceps femoris, semi membranosus and the semitendinosis.  These are the three muscles that make up the hamstring group.  The gluteus maximus is also affected by this exercise. 

We chose the partial deadlift because it takes stress off the lower back.  When the exercise is performed properly the bar is only lowered 2-3 inches below the knee.  This provides adequate stretching of the hamstrings and also allows the spine to remain straight throughout the exercise.  If the back rounds the lumbar spine is put in a very vulnerable position which may lead to injury.

The first photo shows the starting position for the exercise.  My torso is tall and spine straight, I have about a hip width grip on the bar and there is a slight bend in my knees.  As I begin the exercise I focus on bending or "hinging" forward at the hips.  If I bend properly at the hips it makes it easier to keep my spine straight.  This also allows me to push my hips back slightly to allow a greater stretch through the hamstrings.   I also focus on maintaining the slight bend in my knees.    If my knees bend as I am lowering the bar I will lose the stretch in the hamstrings therefore making the exercise less effective.

The second photo shows the lowest part of the exercise.  At this point the bar is about 2-3 inches below my knees and I am feeling a full stretch in the hamstrings.  To raise the bar to the start position I contract my glutes and hamstrings and straighten my torso. 

The third photo shows Bud in the start position.  His torso is tall and he also has a hip width grip on the bar.  His foot stance is a bit wider than mine (this is not significant enough to affect the exercise).   The fourth photo shows Bud  at the lowest point in the exercise.  Note how well he maintains the slight bend in his knees.  He is getting a good stretch in his hamstrings and glutes and he maintians a nice, flat back. 

ADDITIONAL LINKS

• Additional instruction on the sttiff legged deadlift.
• Learn more about the muscles that make up the hamstring group.
  

In this squat analysis (Quicktime ipod compatible, 12MB; Google streaming flash video), we look at Bud Gibson's and my (Nancy's) squat form from the front.

As Gibson and I progressed through the medium week (75 and 80% of 1RM) and the high week (80 and 85% of 1RM) I began to develop knee pain on the lateral aspect of my left patella.  Viewing the squat from the front can give some good insight as to why.  I also thought it would be interesting to see how completely different we perform the same movement.

As you watch me (Nancy) complete my 5th set of 5 reps there are certain imbalances that become quite clear.  I begin the squat with a good stance-feet and knees pointed forward.  Repetition #1 is pretty smooth because I haven't dropped down low enough yet.  In rep #2 you begin to see the arch of my right foot drop towards the floor.  In rep #3 the imbalances become even more clear.  My arch once again drops to the floor and this, in turn, pulls my knee in toward the midline of my body (adduction).  This is increasingly more apparant in reps #4 and rep #5.  The adduction of my right knee makes it virtually impossible for my right hip to stabilize properly.  I therefore involuntarily shift my weight to the left leg so I can ascend out of the squat.  This is captured quite nicely in the photo  at the left.   You can clearly see that  my weight is shifted and my left leg is doing much of the work.

These  movement  imbalances point to specific weak muscles and tight muscles.   They are:

Let's look at  Gibson's squat.   His stance from the beginning clearly shows what is tight on Bud.  His feet are turned out and his knee's are pointing outward (abducting).  The photo at the left shows this tightness.   As you watch Gibson complete his 5th set of five squats there is only one other imbalance that occurs.  As Bud is transitioning from the lowest point in his squat and beginning to ascend his arches tend to flatten (watch his feet carefully).  This is not surprising given the tightness in his hips and this is consistent throughout his set. 

Gibson's tight muculature indicates it's own set of imbalances.  They are:

   Obviously both Gibson and I have some work to do to correct our imbalances.  This shows the importance of neuromuscular efficiency and how tight or weak muscles can affect more than just the joint they act upon. 

Additional

• Here is an excellent example of how an imbalance in one joint can affect areas of the body it does not directly act upon.
• This may provide a better understanding of the piriformis muscle.
• Look here for further information on the peroneal muscle.
  
• The Gluteus Medius is a small but rather important stabilizer of the hip

In this exercise analysis (Quicktime ipod compatible, 9MB; Google video, streaming flash), Nancy Arnold and I (Bud) demonstrate the bench press. The bench press is an extremely well-known exercise which may lead you to wonder why we are presenting it. Basically, we have two motivations. One, we think we have picked up some things doing it two to three times a week during our current program, and we'd like to share them. Two, we'd like to hear others' opinions and ideas on what we might try with this exercise.

The bench is pretty simple to perform. First, you load up a barbell on a specially designed rack like the one you see in the strip of four pictures on the left. Obviously, choose a weight that you can press. The barbell itself weighs 45 lbs. Nancy, a strong woman, can currently do 10 reps at 90 lbs. with no problem. That's about where I first started with this exercise.

Next, lay on the bench so that your eyes are under the bar. Then, reach up and grasp the bar with your hands set at a width that will cause your fore-arms to be perpendicular when your upper arms are parallel to the floor. Once you get the grasp right, barbells have convenient rings etched in the place where you hold your hands for future reference.

You execute the movement by lifting the bar off the rack and moving it so it is centered over your chest (Photos 1 and 3 on left). Then lower the bar until it touches the center of your chest (Photos 2 and 4 on left). For most men, this will be the second rib up from the bottom of your sternum. Then press the bar straight up through your chest until your arms are fully extended (Photos 1 and 3 again).

As we mention in the video, breathing is a key component of this exercise. Breath in as you lower the bar and exhale as you push up. That keeps the muscles involved in breathing in sync with the muscles involved in the pushing movement. I think I have made significant improvements simply by coordinating my breathing better.

A major cheat in this exercise is to not bring the bar fully down to the chest. In the gym, you see people do this all the time. The problem is that the chest is only worked when you bring the bar all the way down. Another cheat is not to bring the bar up evenly but let one side dominate. Generally, this cheat is not intentional but the result of reaching your limit. The problem here is that you overload one side, frequently leading to injury. Finally, keeping the bar further down on the chest keeps the exercise better centered in the pectorals. Bringing the bar too high on the chest (another fatigue move) puts to much stress on the shoulder, again raising the potential for injury.

Additional Links

• Exrx provides an extreme summary overview of the exercise.
• Wikipedia provides further form tips.
• Here's some data on bench weights achieved by advanced bodybuilders. The author recommends that beginners target about 60%. The numbers are pretty high.