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 exercise analysis (Quicktime ipod compatible, 31MB; Google streaming flash video), Bud and I (Nancy) demonstrate a bench hamstring stretch.

The hamstrings are gererally a tight muscle group.  Although it is important to keep them strong they need to remain flexible as well.  Tight hamstrings may contribute to low back pain and poor posture if not kept relatively loose.

To begin the stretch sit on the floor or on a bench and extend the left leg forward.  The toes of the left foot should be facing up and not turned out.  The knee should be fully extended.  The first photo at the left shows this beginning postion. 

The next step is to make sure that your torso is as straight as possible.  Any rounding on the back will compromise the effectiveness of the stretch and could also strain the low back.  After your back is straight hinge forward at the hips and bring your torso toward your knees.  If you keep your back straight you will feel a good stretch through the hamstrings and possibly even into the calf.

The second photo at the left shows the stretch postion.  Reaching for your toe may enhance the stretch as long as the back doesn't round.  Hold the stretch position for approximately 30 seconds and then repeat on the right side. 

The third photo at the left shows Bud in the start positiion.  He maintains good posture and his toe is relatively straight.  The fourth photo shows Bud in full stretch position.  He is able to hinge forward slightly and it is enough to allow for a good stretch.   Bud's hamstrings are tight but notice how he doesn't compromise his erect posture just to touch his toe.  This is an effective hamstring stretch.

Additional Links

• If you need an additional stretch check out this alternative.
• Why are tight hamstrings a problem?

In this video analysis (Quicktime ipod compatible, 16MB; Google streaming flash video), Bud and I (Nancy Arnold) demonstrate a piriformis stretch.

The piriformis is part of the deep hip musculature that rotates and abducts the thigh.  It is also an important hip stabilizing muscle.  In approximately 15-20% of the populaton the sciatic nerve runs through the muscle.  If the muscle is tight this can cause sciatic like symptoms.  There is a very simple stretch that can help alleviate tightness in the piriformis.

Begin the stretch by sitting on a bench or other solid surface.  A soft surface will make it more difiicult to maintain good posture.  To begin stretching the left piriformis start by crossing the leftt ankle over the right knee as shown in the first photo.  Once in position the left leg should remain relaxed. 

The second step is to sit as upright as possible.  When the spine is straight the stretch will be much more efective.  If the spine is rounded the effeciveness of the stretch is decreased significantly or you may not be able to feel it at all.  Once the spine is straight you may begin the stretch. 

Begin by hinging forward from the hip joint while maintaining a straight spine.  It is very easy to round the spine at this point.  Bring the torso forward until you feel the stretch within the left hip/gluteal area.  The conclusion of the stretch is shown in the second photo at the left.  Individual flexibility will determine how far one can hinge forward.

In the last photo Bud shows good maintenance of the striaght spine and as a result is feeling an effective stretch.  This stretch should be held for approximately 30 seconds.  Then repeat on the right side.

Additional Links

• Piriformis Syndrome-what is it?
• A Doctor's view of piriformis syndrome.