Bad Exercise

Gymnastics is far from being bad

Unlike part one's Best Exercise, I believe "bad" exercise is more concrete to grasp. To an extent it does exist but it's better to understand it as inefficient rather than bad. And since there's inefficient exercise you would be right to guess there is efficient exercise.

Inefficient exercise has very little return on the time and effort you invest in it. An example would be casual walking. The benefits you get would be at the cost of having to walk frequently per week for long durations each day. Even then whatever positive results there are would be small compared to the work done. Also expect there to be little impact on flexibility, strength/power, and lean body mass.

Efficient exercise is the opposite: There's big return on the time and effort you put into your exercise. Gymnastics perfectly describes efficiency. Practice the sport and watch speed, power, and flexibility improve while fat decreases. Additionally the skills gained from gymnastics would translate well over to other sports.

I distinguish between these two but that doesn't mean an activity has to be 100% one or the other. Instead think of each as an endpoint on a range. In between each point are varying degrees of the two ends.

Depending on the form of exercise, there may be a learning curve or need of equipment (such as in gymnastics). And inefficiency/efficiency can vary person-to-person based on their capability but this is something that needs to be addressed within the exercise. It has to be adjusted to the person's athletic levels.

The biggest - and most important - indicator of an activity's inefficiency is that it fails to provide the desired results.

Earth-shattering, I know. Why would anyone continue to do something that doesn't work? A number of reasons can explain this inefficiency in their program. It's easy to look at areas such as lifestyle factors, diet, and recovery but exercise itself tends to be an oversight.

What are signs that your exercise could be inefficient?

Comfort Zone/Stagnancy

• The plan isn't the problem. The real problem is the unwillingness to change and travel outside one's comfort zone. I've found this true for many people. They stick to what they are comfortable with because it feels safe for them. Getting through this mental block will improve their exercise.

Lack of Effort/Intensity

• This is a big one but it's a quick fix. The exercise is characterized by low effort over a long duration. This is usually seen in cardio but isn't limited to it. The issue is in weightlifting as well where volume is prioritized over intensity (lots of reps, sets, exercises, and workouts).

• Trimming down on the amount done and increasing the intensity is a fast way to make workouts more effective.

Old Plan, No More Results

• Whatever you were doing before won't be as difficult once you adapt to it. A good program changes to meet the person's new improvements. If the same thing day in and day out hasn't accomplished anything then adjustments are in order.

• A few small tweaks can start progress going again. If there's still no progress then a complete overhaul is a good idea. [See the updated progressions post for help.]

Don't Know Better

• It's hard to put into practice what you don't know. As a result it hampers a lot of people's progress.

• The internet gives access to a lot of information regarding exercise. Use it as a start to find your specific activity and learn more about it. The next step is to experiment and see what you find works best.

• What makes this different from someone in the Comfort Zone is a person who doesn't know better begins to see results after they learn what's been holding them back. Contrast that with the other person, they don't take the necessary action despite knowing about it.

These pitfalls are simple to overcome but can severely halt a person's progress and motivation. They can be the difference to making your exercise efficient.

In the conclusion I'll go over how to create the "best" exercise for yourself.

Other posts in this series,

• Part 1: What is the Best Exercise?
• Part 3: Creating Exercise

Related articles,

• Programming Cardio
• Programming Guidelines
• Progressions
• Training Program or Philosophy?

The Best Exercise?

The barbell is my main go-to piece of equipment

One of the most common questions I come across tends to be "Is this program/exercise okay?" or the other version "What's the best program/exercise to do for such and such?" Often the person expects a straightforward answer but that's rarely the case.

Right off the bat I'll state that I believe resistance training and power-based movements are the best. The key is to excel and be proficient at them. Stick with it long enough and you'll become incredibly strong. Yoga, kettlebells, strongman/woman, Olympic weightlifting, powerlifting, bouldering, grip & hand strength, and similar sports fall under this category of strength and power.

Back to the topic at hand, when the question does pop up the most sensible reply to give to the person is "It depends." It doesn't depend on the program or exercise but instead the individual's situation and their personal characteristics.

In the grand scheme of fitness, programs and exercises being "good" or "bad" is a trivial matter. It all depends on their use and the trainee. When you hear someone deem something as bad that's plain silly. Very few exercises are inherently bad. And just like coaching cues aren't absolute neither are exercises themselves. It all depends on the person and whether or not they are suited for it.

There is no "best." Although find the right coach and they can design you one hell of a program. (Carter Schoffer and Mike Robertson come to mind.)

Typically I'll tell a person the best routine or exercise is the one that hits on the following points,

• It complements your schedule.

• You stay consistent with it.

• It produces results without causing pain or discomfort and addresses weaknesses and/or postural problems.

• And most importantly, YOU ENJOY IT!

Successfully adopting the plan to your daily life is a big factor. Fail to do that much and it doesn't matter how good the program is if you aren't doing it.

And while I like to understand the structure and logic to programs, sometimes it's not necessary to have logic or explanations for everything. I learned this when I was reading Jamie Lewis' post where he discusses how he does partial squats with a ton of weight. It lead me to ask him why he does them. His answer, "Because I can."

I'm sure that sounds fairly obvious to all of you but you would be surprised at how some people design their training.

It outlines the significance of understanding your self when you exercise. Based on your own experiences, you have more than enough authority to decide what you want to do. I only say you should enjoy it above all else. If it causes pain or you don't like it, then it might be worth reconsidering why you do that particular movement or program.

When deciding what's best for yourself, reflect on Franco's Columbu's words, "If it works, it works, no matter what anybody says."

Other posts in this series,

• Part 2: Bad Exercise
• Part 3: Creating Exercise

Related articles,

• Programming Cardio
• Programming Guidelines
• Progressions
• Training Program or Philosophy?

Lunge Better

Good hip flexor stretch

One of the most popular leg exercises in the gym is the lunge. It's straightforward enough that anyone and everyone can usually do it. Place one foot out, lower yourself, then return to a stand.

The problem that tends to plague it is that it gets butchered when a person isn't aware of how to execute it. Not only that but the most common variant is the forward lunge with dumbbells.

Also as of recent I've noticed more use of Bulgarian split squats as the go to single-leg exercise. Each exercise has their place and Bulgarian split squats are great. What I specifically like about lunges is the moving component, especially in the walking version.

Lunges aren't too hard and are a great single-leg exercise as well. After adjusting to the change in balance and a few tweaks here and there, a person can move better within minutes.

Try these cues and see how they affect your performance.

Visualize a Hurdle
- Sometimes stride lengths are unintentionally cut short. For each rep lift your knee straight up and then shoot your foot downwards at angle in front of you. Imagine you're going over a small box.

Lift your knee straight up,
then aim your foot down at an angle.

Land Close to Parallel
- This is a very subtle detail. The foot should be close to parallel when making contact with the ground. It has a slight down tilt, plantarflexion, to it. Look at this diagram,

Click to enlarge
(Trust me, you should)

The blue line is the angle of the foot and the orange line is the ground. Starting from the left, let's discuss each image.

1. A heel strike is the most common action you'll see. This isn't necessarily bad but I haven't seen it contribute to a better lunge.
   
2. Here is an exaggeration of the down tilt. You end up landing on the very front end.
   
3. In the far right illustration the foot is almost parallel to the floor. It's similar to an airplane landing on a runway. The nose of the plane is pointed down enough that it's able to make a light impact on the ground.
   
   Here the foot is angled down a little bit. It can better absorb the shock of impact and get a firm holding underneath it.

Plant the Foot SOFTLY
- Lower the foot while attempting to make almost no noise. Plant it as gently and softly as possible. Let your body sink down on your heel. It will ensure your torso remains upright while you keep your balance.
Reverse Directions
- After you've lunged down, push through your heel to come straight UP. Then you can bring your foot back. Only return to a start after you've stood up. It becomes much more difficult to do if you're still in a knee flexed position.

Now what if you're having trouble despite using these cues? Practice with your bodyweight and hold each position for a few seconds. Work on stepping out and getting accustomed to the split stance. From there lower yourself a few inches, pause, stand, and repeat. Go lower each week then start with low reps. When you get the hang of it, add dumbbells.

As for programming them into a workout there aren't any rules to follow. I find they place nicely after a heavy compound movement like squats. A light set or two of 5-8 reps is enough to elicit a positive training effect. Ultimately the training parameters - and variation - are up to you.

One thing is certain: Don't neglect your legs by avoiding lunges. They're a very important exercise.
Further reading,

• Lunge Mistakes
• Single-Leg Exercises
• Single-Leg Romanian Deadlift

Picking Your Shoes & Socks

What's your pick?

In strength training a person doesn't need much gear to lift. Shoes, socks, and that's about it. Even those aren't entirely necessary in a home gym. When competing, assistive equipment becomes an additional option. This includes belts, straps, suits, heeled shoes, and chalk.

But shoes and socks are usually glossed over by a trainee. There are a few nuances you should know about to maximize the comfort of your feet.

Socks

• I like my socks like my shoes - very thin. Thick socks muffle your foot's ability to feel around in the shoe. It's similar to wearing overly supportive shoes where you're unable to feel the ground.

• Make sure your socks breathe well. Feet get hot in shoes as is but the wrong socks can make your feet exceptionally sweaty.

• Thin socks are great but not if they are constantly shifting around. They should conform well to your feet.

• Long socks are often recommended for deadlifts and floor pulls. They protect the shins from the bar scraping them. This is actually a technical error. It can be the result of employing the back too early or just trying too hard to keep the bar close.
  
  Whatever the reason may be it creates friction and slows down the pull. Long socks reduce the problem but they don't eliminate it. Practice with short cut socks to ensure you're not scraping your shins.

• Currently I use low cut Hanes socks. The elastic might be too low for some people as they can go into the shoe and slip off the back of the foot. If that's the case choose ankle socks such as these. (I'm not recommending Hanes. They're examples.)
  

Shoes

• I say no shoe is the best shoe. However due to hygiene and safety issues that never sits well with gym staffs.

• Since going barefoot isn't always a choice choose a thin minimal support shoe. It should be able to bend in half, twist, and be very flexible.

• A good shoe will allow you to feel varying terrains. This is most noticeable when stepping on small rocks.

• Secondary characteristics to consider are price and style. Some shoes are fashionable enough that they can double for casual wear.

  

My shoe choices
Left: Tai Chi's by Asics / Right: Martial Arts Slippers

• BirthdayShoes.com is an excellent site for all things regarding minimal shoes. Use it to browse different shoes and their reviews.

Squats

• Squat are another issue when determining your shoe.

• Because ankle mobility, specifically dorsiflexion, is limited by genetics squat depth will stop at a certain point. Go pass that point and the chances are your form will be compromised.
  
  
  
  Toes go up [dorsiflexion],
  toes go down [plantarflexion].
  

• The elevated heel on weightlifting shoes reduces this problem and allows for deeper squats with a more upright torso.

• How necessary is the heel? It depends on the lifter and is wholly up to them. Squats become easier but they can be done completely fine barefoot.
  
  I'd say front squats are the exception to this. In front squats you want your torso to stay as vertical as possible. Weightlifting shoes do a great job at accomplishing this.

• If you feel you would benefit from a weightlifting shoe, check out WLShoes.com. The site reviews many of the weightlifting shoes currently on the market.
  

Picking the right socks and shoes for yourself isn't too hard a topic. Use the above information to narrow down what fits your preferences and see how it feels.

If you like your choice and it feels good when you lift that's all that matters.

Third Pull

Some serious pulling

I first learned about the third pull reading Tommy Kono's books. To paraphrase his explanation, in the snatch it occurs right after hip extension when the bar is traveling overhead. During this transition the lifter actively pulls themselves under the bar by raising their elbows up and keeping their wrists down. In the clean it happens following hip extension where the lifter shrugs to pull their body under the bar.

You can get a feel for each by using a light stick (like PVC pipe) and slowly going through the motions. Progressing to the barbell gives you a little more variety to choose from - specifically high pulls and technical pulls.

Snatch High Pull

For the high pull, execute the snatch as you typically do but after the hips snap, immediately pull your elbows up while having your wrists down and in towards yourself. You want to stand as tall as you can and get the bar to around the nipple/armpit area. If you end up on your toes so be it, but it shouldn't be an intentional action.

Technical Pull

While searching online one day I came across these from crackyflipside over at the BodyBuilding forums. These are very similar to high pulls but here the pulls are to the neck with a fast quarter squat to have the body meet the bar. This is the closest pull you can get to a snatch without actually going under the bar and getting it overhead. The execution is like the high pull but after the hips snap there's a QUICK change of direction from the tall standing position to a quarter squat.

The clean versions can be done for either exercise using a narrower grip. However since the bar isn't pulled that high in heavy cleans you can cut the movements short. Let the hips extend and when the bar is right below the navel shrug as you stand tall [high pull] or simultaneously do a shrug and quarter squat [technical pull].

I'd say technical pulls are a progression to high pulls because of the added component of changing directions. Also when incorporating these keep in mind the higher the bar goes the less weight is used for the exercise. These exercises aren't for moving a lot of weight but instead for technique work.

Lastly they can be done from any position. I recommend performing them from the floor to develop a smoother pull. If you get tired starting from the floor then switch to a hang. And if you have straps use them for the snatch pulls. A comfortable grip lets you focus better on the movement.

A good third pull will help you move more efficiently under the bar.

*UPDATE: You can view video demonstrations of the technical pull here.

Related articles,

• First Pull
  
• Panda Pull
• Power Position
• Second Pull
• Start Position

Cardio

Dean Karnazes ran 50 marathons in 50 consecutive days.

Whether it's here on the blog or elsewhere, I rarely discuss aerobic exercise - commonly known as cardio/energy systems work. I primarily avoid it because (1) it's overzealously used, and, (2) in my opinion, the poor handling of strength training warrants more attention.

What constitutes aerobic exercise? Usually most people think of running, cycling, and swimming. However it also includes jump rope, rowing, circuit training, the elliptical trainer, and many more activities. The focus of this post will be predominantly on running.

Running is easy. There's no cost association, virtually zero instruction, and it can be done almost anywhere by anyone. Like I said it's easy. But that's the problem in and of itself. Typical running is too easy. If you're doing exercise that's not difficult then there's no reason to call upon your energy reserves (excess body fat).

Notice I specifically wrote "typical" running. I consider this to be running where the individual moves at a slow pace and does a sort of scuttle where the feet only lift a few inches off the ground. The person is relying on high volume of a low effort movement. It's an ineffective way to exercise for performance gains.

*I'm not covering stride form in this post. Just search Youtube for sprinters and watch how their legs move.*

In weightlifting I like low volume and high intensity exercise. I feel the same applies to running and other forms of aerobic exercise. Sprints and uphill running are excellent forms of intense running. Although not every runner chooses to run short distances that are 100 meters or below. Some runners compete in sports that entail a lot of miles making high intensity runs not a suitable choice.

With that said, you can make your aerobic exercise more effective by using the following guidelines when you train:

• Select a distance you want to complete and time yourself. In every subsequent run of equal distance aim to improve your time from the previous run.

• Alternatively when you run cover as much distance as you possibly can in a given time. Similar to the option above, you want to improve by covering more distance than in your previous run within the same amount of time.

• Add variety by breaking a long run into multiple smaller runs and resting between each run.
  

  - If your goal is to run 3 miles then divide it into six 1/2 mile runs the first week, three 1 mile runs the next week, two 1.5 miles runs the following week, and a 2 mile run plus a 1 mile run in another week.

  There's a ton of freedom in how you choose to divide and arrange your runs

These rules also work in sports that aren't distance-based such as kick boxing or jump rope. In place of distance you would account for the amount of strikes or how many times you skip rope.

And that my friends is my brief discussion on aerobic exercise - something I do very little of.

Related articles,

• Programming Guidelines
• Progressions

Time-Based Workouts

Use the clock!
(Or a stopwatch)

In exercise time is an overlooked variable. It only becomes relevant when you ask yourself, "Do I have enough time to work out today?" I think time is an easy way to plan training. (An example I've noted in the progressions post.)

Another simple way to do a training session is by allotting a specific amount of time to each movement. I picked this up from coach Kirksman,

"...and athletes usually use how they feel and time blocks. For example, 1 ¼ hours is spent snatching, 40 minutes snatch pulling, 30 minutes block snatching and 30 minutes of practice. During this period, they try to take as many sets, reps and weight as possible."

He's speaking in reference to Olympic weightlifters. A recreational exerciser wouldn't be lifting anywhere close to 3 hours. (I hope not!)

Designing training is straightforward. First divide up time amongst each lift. Then use how you feel to figure out the number of reps to complete. Do this by performing your first set. Gauge what you feel is a comfortable number for each set. It doesn't have to be the same rep amount for each set but it gives you an idea of what range you'll be in for that day - think + 1-2 reps. Don't worry about sets because you stop when the time is over for that exercise. Rest periods can be timed but don't have to be. Wait until you're confident you can complete another quality set without failure.

In practice an example bench press day would look like this,

1) Warm-Up

• Mobility: Thoracic spine extension and rotation
• Multi-joint Drills: Band pull-aparts, push-ups
  

2) 25m Bench Press, 3-4 reps

3a) DB Row
3b) DB Floor Press

• 15m total, 6-8 reps
  

4) 10m Face Pulls, 8-10 reps

5) Cool Down

• Stretch pecs and lats
• Overhead DB walk: 1m each hand
  

The benefit I see from creating time blocks is prioritization in the workout and that there's room for adjustments from one's own individual feedback. The workout is tailored to you instead of you being tailored to the workout. (Think about it.)

By manipulating time you'll be more aware of how your body responds to training. You'll also find you can get in and out of the gym quicker too!