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 video analysis (Quicktime ipod compatible, 11.5MB; Streaming google flash video), Bud Gibson and I (Nancy) present a body weight back extension.

The back extension is a great exercise that will strengthen the low back stabilizers (mainly the spinal erectors).  The key is to not hyperextend the low back as this may cause injury.  The lines  on the photo's indicate the range of motion achieved throughout the exercise. 

As you can see in the first photo I am in the start position and the yellow line indicates the point I should return to without hyperextending my low back.  I begin with my feet hooked under the supports at the ankle.  The hip pad should be adjusted so it is below the level of the illiac crest.  This is what allows full range of motion. 

As I lower my torso towards the floor I make sure that the movement originates from the hip joint and not from waist or spine.  This allows me to keep my back straight throughout the movement.   This is illustrated in the second photo at the left.  As I return to the beginning position I make sure to contract the glutes and hamstrings as they play a pivotal role in this exercise.  There is no question that they are working in this exercise (especially after  four sets!).

The third photo at the left shows Bud in the start postiion.  As you can see he begins a bit more upright than I do.  His feet are hooked under the ankle supports for stabilization.  Bud begins his move by hinging forward at the hip joint and lowering his torso towards the floor. 

The final photo shows Bud in the lowest part of the exercise.  Although he is getting good movement throughout the exercise (as indicated by his comment in the video) it looks as if he is impeded a bit by the hip pad.  The correction would be to lower the hip pad by one notch and reevaluate the movement.  This would probably given him a slightly better range of motion and therefore a more effective exercise.  Something to remember for next time. 

Additional links

• This move can also be executed holding a weight plate or dumbbell.
• This will provide an in depth look of the anatomy on the hips and illiac crest.
• More information on the erector spinae can be found here.

In this exercise analysis (Quicktime ipod compatible, 17MB; Google streaming flash video) Bud and I (Nancy) discuss the difference between the front and rear lat pulldown.    

As you see in the video I (Nancy) do the front pulldown.   The first  photo at the left shows the start position.  Before I begin to pull the bar down i lean my torso back slightly, keeping my spine straight.  As I begin the move I make sure to keep my spine steady and pull the bar down towards my chest.  I pull down to below chin level and I keep the bar close to my chin.

The second photo shows the bottom position.  Notice that my hands are in front of my shoulders.  This keeps the shoulder joint out of extreme external rotation and there is less stress on the joint as a result.  This position promotes more latissimus involvement and less emphasis on the Teres Major.

The third photo shows  Bud in the start position for the rear pulldown.  As he begins the move he drops his chin forward which will allow him to pull the bar behind his head.   He keeps his torso upright for the duration of the exercise. 

The final photo shows Bud in the bottom position.  Notice that Bud's hands are behind his shoulders here.  This position promotes external rotation of the shoulder and may have adverse effects on the joint over time.  It does, however, emphasise Teres Major involvement. 

Additional Links

Understanding the anatomy of the back can help one further their training.