Muscle Ventures Video Analysis

In this podcast (download iPod compatible, 40MB), Dave Liepman demonstrates the strong man tire flip on his driveway. As we learned in his initial podcast, Dave has gone through quite an experience gathering training implements. Here we see that he has a 658 lb. tire with lots of wear and tear, including holes to let the rain drain out.

The tire flip is not just about brute strength. Dave notes the following factors:

• Grip is important. Dave demonstrates both three and four tread grips. If your grip gives out, you're done for.
• Leverage is important. As can be seen in the photo above, Dave uses his knee as part of the final thrust. The knee is well positioned for effective leverage.
• Surface is important. Dave makes the point that the tire tends to slide on sandy surfaces allowing you to get considerable distance without having to fully lift the tire.

In our next segment, we'll look at the keg carry.

In this podcast (Quicktime ipod compatible, 19MB; Google streaming flash video), Bud Gibson and I (Nancy) demonstrate an effective hip flexor stretch that you can do before heavy leg exercises.  This has been quite an effective stretch for loosening my hips and reducing stress on my back before we squat or leg press.

The first photo shows the proper start position for stretching the left hip flexor.  I am kneeling on my left knee and my right leg is forward.  Note that the angle of my right knee is greater than 90 degrees.  Before I begin the stretch I make sure that my spine is very tall and straight.  If I attempt the stretch with poor posture (slouching forward) it wil be ineffective. 

The second photo shows the completion of the stretch.  This, however, involves three distinct and separate steps.  Each step should be fully completed before moving on to the next one.  The first step (after making sure your back is straight) is to lean forward, leading with your hips, until the stretch can be felt in the left hip flexor. Once you feel the stretch hold it for a count of 2 or 3.  The second step is to contract the left gluteus maximus.  This will increase the stretch on the hip flexor and make the third step more effective.  The third step is to tilt your pelvis anteriorly (imagine bringing the bottom of your pelvis forward) to further increase the stretch.  The stretch should be held for aproximately 30 seconds and then repeated on the right side. 

The third photo shows Bud preparing for the stretch.  He is also stretching the left hip flexor as this is the knee he is on.  The fourth photo shows Bud's  surprise at the immediate effectiveness of the stretch.  If executed properly you will definitely feel this stretch.

ADDITIONAL LINKS

• What exactly are the hip flexors?
  


• Is passive stretching of the hip flexor better than active stretching?  You decide.
  

The Ab and Thigh Pose is the last in the bodybuilding exercise analsysi series (Quicktime, 1MB; Google Video streaming flash).  Some may say that it is the most aesthetically pleasing of the poses because it shows off the abs so well. 

As you can see in the video I enter the pose by setting my feet.  I begin by placing my left foot forward and only setting the ball of my foot on the floor.  I imagine that I am trying to push my left foot through the floor.  This downward push completely flexes the quad.  My right leg remains slighty bent and contracted the entire pose.   As I finish setting my feet I begin to enter the rest of the pose. 

I bring both arms away from my sides and sweep them over my head.  I then clasp my hands behind my head  and begin to exhale completely.  Exhaling all air allows a full contraction of the abs.  By crunching down slightly (as in performing an abdominal crunch on the floor)  I can further contract the abs and enhance the look of the pose.  Be sure to not crunch down too far as this will hide the abdominal development.  Also remember to contract the lats and biceps because they are visible in this pose as well. 

This pose shows full quad and ab development in addition to calves and lats. 

Additional Links