Tag Archives: powerlifting

Why Do You Do This To Yourself?

Right after the question “what the hell are you doing? that usually comes after someone sees me painfully cranking on knee wraps and bruising the back of my legs while putting my feet half to sleep, comes the question “why would you do that?”

I guess I never really step back to think that to the average person wanting to put hundreds of pounds of weight in your hands or on your back might seem a little weird, and maybe it’s as simple as that: I’ve never wanted to be average. There’s no money in powerlifting, you’re not going to become famous from it, aside from people in your close circle who area vaguely aware that you pick things up and put them down, no one cares about what you do. Win a meet, qualify for nationals, set a new record? You’re probably going to get some likes on Facebook, and then get lost in the abyss of baby photos and cat videos.

That being said, I know I that will I be dragged broken and screaming away from the weights that I have given so much to and they have given so much in return. I know I will rage against the dying light of whatever career I have left, but the question remains:

Why the fuck to do you do this?

I sat here stuck looking for the perfect answer, but the more I think about it, it just comes down to who I am. To me, powerlifting is the perfect metaphor for many of the things I value the most in life.

Personal Responsibility

Powerlifting is beautiful in it’s simplicity: it’s you vs the weight, you either lift it or you do not. There’s no teammates, no opponent, no one but you on a platform, there’s no weather or other extraneous conditions to blame a poor performance on. 500lbs will be 500lbs, and it doesn’t give a shit whether you had a bad day, whether you’re nervous, whether you’re feeling sick, partied too much, cheated on your diet or skipped the exercises you don’t like doing. If you don’t make the lift, weaker minded lifters will blame their coach, the bars were too slippery, there was baby powder in the chalk… The strongest lifters will take responsibility for their performance and begin the process of investigating and correcting the error.

Determination, Acceptance of Failure, and the Value of Hard Work

The second you start powerlifting you accept that eventually, given enough time, the weight always wins. There’s a respect among top tier lifters that I believe centres around this very fact. You may have goals and successes along the way, but no matter how strong you are, you’re always after the next 5lbs, and it will never be enough. It’s a relentless search for self improvement that spans beyond just the physical into the mental and emotional realms, and you will be tested in all of them. Stay in the game long enough and you will get injured, you will get scared and lose your confidence, you will miss lifts, you will deal with setbacks and pain that would break many, lifts will go backwards, BUT, through calculation and sheer–I-will-not-be-fucking-broken attitude and determination, you will succeed anyways and you will be better for it.

For me personally the endless pursuit of a goal that is eternally out of reach is the true value that powerlifting provides. To accept that you will never be done, but to devote yourself regardless through whatever trials and tribulations you may face shows not only character, but is the roadmap to success in every worthwhile endeavour in life. Whether you desire to be the best parent to your child, launch a business, or look to make a meaningful change to the world, it requires a process that mirrors the exact same process you will undergo chasing that ever elusive 5lbs more.

Healthy Competition, Perspective, and Community

For as long as I can remember I’ve always wanted to be the best at something, to push myself past any measurable marker, and outperform my peers. I’ve been admittedly hyper competitive to a fault and when I first started powerlifting I wanted to be the best lifter in my weight class in BC, and then Canada, and then see where I could fit in the world stage. If I’m being honest, I never fully believed that I could become the best in the world, but as I close in on the second goal making a run at all three Canadian records in July, I realize I no longer care where I sit among others. Don’t get me wrong I am absolutely hell bent on getting those records, but not to be better than anyone else, to be the best version of myself, wherever that sits me on the world scale, I am fine with.

Right now I am no longer the outright strongest person in my own gym, we have Cameron who actually is the strongest lifter in the world in his age and weight class and will likely set the all-time world squat record at 105kg bodyweight and out squats me by 90lbs, we have our coach Cam Bennet who out benches me by 30lbs, and although we have a bet on who can make it to double bodyweight first (a tub of protein for a 2+year bet, we really should have aimed higher here Cam…), but if either of you two are reading this, there’s no way I’m ever letting you out deadlift me. All kidding aside I would be more than ecstatic to see both those men remain stronger than me forever, so long as we’re all still getting working towards our next 5lbs, and of course I’m going to do everything in my power to put them under as much pressure as possible as both a coach and fellow lifter, and guaranteed we’ll all be stronger for it.

Always Improving

Today I am chasing a 700lb deadlift, in the future it will be 705, and today I tried to do everything I could to get better, tomorrow I will add one more thing and improve on the things I missed.

Imagine for a second that you took responsibility for your actions and performance, were ferociously determined but could accept the lessons that failure provides, you knew the value of hard work, embraced healthy competition with a sense of community, had the courage to re-examine your perspective, and always believed you could be a little better – what could possibly stand in your way?

This is why I am so drawn to powerlifting beyond just the joy of getting stronger, every day I get to challenge myself to be a little better. Some days I will win, and some days I will lose and learn, but guaranteed I’ll be getting up the next day and will be standing next to that fucking bar determined to try again, and I genuinely hope some of you reading decide to join me

See you on the platform and in the gym.

Squat Fix 101: Bryan Wong, Powerlifter 

A couple weeks ago we sent out a post looking for people wanting to improve their squat technique by sending us some videos of them squatting, and today we’re breaking down Bryan Wong’s squat, so if you have more advanced strength or powerlifting squatting goals, sit down, strap in, and get ready to learn about the squat!

The basics:

  • Mid-bar narrow stance squatter
  • Competing in powerlifting, goal is to move the most weight possible, an important distinction between the main goal being to build the most amount of muscle in the quads or glutes
  • Weak point, 3-4inches out of the hole

Bryan is a coach’s dream in the sense that he already has developed an appreciable level of strength for his bodyweight, but has a huge potential to improve his squat by modifying his techniques to take advantage of his leverages. Here’s some of the videos that Bryan sent us

 

Now you can either work from the ground up or the top down, but in Bryan’s case we’re going to work from the top down. If you watch Bryan’s competition squat, one of the first things you’ll notice is that the weight of the bar collapses his chest position, pushing the upper back into kyphosis (an exaggerated forward rounding of the upper spine). This moves the bar in front of the centre of his ribcage and causes him to unrack the bar with the weight on the balls of the feet, not only does this make the weight feel way heavier and destroy lifter confidence, it actually IS HEAVIER because of the longer lever from the bar to the centre of the chest. This also causes you to unlock you hips backwards or lean the torso forward to centre the weight over the mid foot, which creates a longer lever between the bar and centre of the hips at the start of the squat, meaning that a full glute contraction cannot be achieved before commencing the squat (maximum voluntary contraction happens at a fully hip locked position); this is of particular note as Bryan falls forward 3-4inches out of the hole in his squat, and a full activation of the glutes could potentially clean up his weak point through the post-activation potentiation effect of a maximum voluntary contraction, without requiring him to actually strengthen that muscle group, which takes significantly longer time. Below is a video of how we would change Bryan’s bar position to a more advantageous position

 

The next thing we’re going to look at is how Bryan is breathing in the squat. If you take a look at all of his squat videos, you’ll watch the shoulders rise before he squats. This rise is a function of using the upper respiratory muscles to draw the ribcage up to increase the volume of air in the upper portion of the lungs, the problem here is that the ribcage is already highly stable, and is supported by bone on bone structure; however, the space between the bottom of the ribcage and the top of the hips is only supported by the lumbar spine, and relies heavily on the forceful contraction and compression of the abdomen for support. In his videos you can tell his belt is too tight, restricting the downward movement of the diaphragm and not allowing the lower abdomen to expand into his belt. The expansion before contraction allows you to take advantage of the stretch reflex and achieve higher intra-abdominal pressure, which acts almost as hydraulic support for the spine, it also allows you to push out against an immoveable object, which increases the force of an isometric contraction beyond what you could do if you just flex the muscle as hard as possible. A great illustration here is to flex your biceps in a classic “which way to the beach?” fashion, as hard as you possibly can, now try to lift an immoveable object using a bicep curl motion, which contraction did you feel was harder? The same thing happens with a belt if you use it correctly. Here’s a quick tutorial on how to breath for the squat, although it’s important to note that although many people grasp the concept in theory, undoing years of improper breathing often takes a more targeted approach, so don’t get too frustrated if you can’t get it right away, and if you really struggle with this, feel free to give us a shout and we’ll try to point you in the right direction

We also happen to know that Bryan has suffered a minor peroneal strain, which by the way is a very uncommon squat injury, however if you watch Bryan’s squat, and if you understand the role of the peroneal group, it starts to make a bit more sense. The peroneals act to evert the ankle, aka turn the soles of the feet outwards and the pinky toe rotates towards the shin, but if you fix the ankle in place by planting it on the ground, the peroneals can act upon the shin to create a varus force (think bow legs).

Left: Lucas demonstrates the varus knee position, right shows a more stacked joint position

Bryan does this at the bottom of his squat most likely to create space for the femurs to clear the bone of the hips, but is still unsuccessful, as you can note by his “butt wink” or posterior pelvic tilt that is evident the deeper he attempts to squat. Although we would need Bryan in person to assess whether this is actually a bone on bone limitation, a soft tissue flexibility issue, or a lack of stability causing compensatory movement, the clues are there that this is actually a bony impingement caused by the angle and position of his hip socket and femoral neck; therefore the solution here is going to be to widen his stance. As noted above this should also allow him to stack his joints to the line of force and produce force in the same direction.

One of the ways you can check to see if you have a soft tissue flexibility issue, a stability issue, or a bone on bone issue in the hips is to check your stance with a rack supported squat, pictured below

rack-supported-squat

If you can drop right into position, with a neutral back, no significant change in your hip position in the bottom position, and can let go of the rack and hold that bottom position without any shifting and stand straight up, you’re awesome, you have an appropriate stance, and I hate you. If you need to pull yourself down into position and push on the rack or hold it for support but can hit the bottom position or close to it and keep a neutral back and hip position, you likely have a soft tissue flexibility issue in either the hips or elsewhere in the chain, like me and my achilles tears (you’ll notice that I can’t hit depth, and if i let go I comically fall over backwards, sorry we didn’t film this). If you can’t hit depth and feel a pinch or go into pelvic tilt even in a supported position, most likely you have a bone on bone impingement and no mobility drill in the world will make this a useable squat position for you, most likely you will need to widen you stance and turn your toes out, or some combination of the two until you can hit depth comfortably in the supported position. This is an oversimplified test, but, it will help many of you find a useable squat stance

Ok next we’re going to make the case that Bryan should switch to a low bar squat with more torso lean, Lucas an I are also going to show you our white ass legs and some absolutely horrific mugshots, so at least that part will be entertaining. The number one mechanical advantage you can have in the squat is a short femur, not very many of us are blessed with this trait and sorry to say Bryan, you aren’t one of them, but don’t worry you’re in good company of many great squatters. What Bryan does have is a short torso, so lets take advantage of that. First and foremost, the low bar position brings the bar closer to the hips and shortens the lever whenever there is forward torso lean (the bar is now closer to the hips) if you need an example of why this is an advantage, try holding a 20lb dumbbell outstretched in your arm, now have someone place that dumbbell and stabilize it at your elbow, how much easier did that just get? in this case the fulcrum is the shoulder joint and the lever length is how far down the arm the weight is placed. The same thing happens at the hip with the back being the lever arm, although it’s not as easily envisioned. The low bar position causes the hips to shift backwards further than mid or high bar position, it also requires less forward travel of the knee, which means that the centre of the bar will be closer to the centre of the knee, this creates a shorter lever arm between the centre of the weight and the centre of the knee, negating some of the disadvantage of having a longer femur. Doesn’t this technically create a longer lever at the hip than mid bar? Technically yes, but we’ve shortened the lever by at least an inch by moving the bar down the back, and Bryan’s leverage is much more advantageous at the hip, and since the upwards force on the bar is the SUM of the hip and knee joint, we should get a larger net force once he adjusts to the new position. Below is comparison between Lucas and I showing the difference in our seated height and femur length.

super-hot-seated-height-photolucas-and-joel-femurs

Above: Lucas is about 2-3inches taller than me, but you can see our seated height is about 4+inches apart, showing that I have a shorter torso, below: you can see our legs are almost identical in length despite our difference in height. My short torso and long femur suggests I’ll do better with a low bar squat, where Lucas’ more even ratio will allow him to use whichever squat works best with his current strength ratios.

So that’s it for Bryan’s squat, he’s got some work to do, but if he implements these changes he should see a large increase in his squat numbers and efficiency. Stay tuned for the next one in this series, we have squatters with varying abilities and goals, and you’re sure to find someone you relate to! Thanks for reading and be sure to fire us any questions in the comments section!