I am so, so tired and sore today.

Saturday I spent the day at the CrossFit Strongman Trainer’s Course from the guys at Hybrid Athletics.  I learned proper technique to lift heavy shit. This was probably the funnest trainer’s course I have been too. I have broad shoulders so I know a thing or two about lifting and once I learn how to lift it efficiently, man I could lift all day long. Well not really, but you know get the idea.

How does Strongman Lifting Help an Athlete? Hybrid Athletics shares their thoughts but here is what I learned from the course:

Why would someone want to learn Strongman Lifting?? 

• Remember that all of the lifting of this heavy shit is remembered vs learned. Think about babies and how they have the perfect squat or how they lift using perfect form? You remember the techniques very quickly because we were all babies once.
• You get a big return on your time investment. If you lift and carry heavy loads short distances you are using your full body and will see strength gains. No doubt about it.
• Lifting this stuff is innate in all of us and we are hardwired to do it. Our bodies will adjust to get it done fast and efficiently which is why there are very little issues with bad form. It corrects itself very quickly.
• This shit is fun! I seriously just want to lift heavy stuff all day long now. I felt like a big bad ass when I was done. Who doesn’t like feeling like that?

 

We focused on Tire Flipping, Yolk carries, Logs, Atlas stones, Farmer Carries and Kegs.

Although I have flipped tires before, learning how to properly lean into the tire and start on your toes makes all the difference. Once you do that, your knee generally goes into automatic and goes right under that tire to give you some time to adjust your hand placement. After a few tries, I was lifting like a boss.

Atlas stones and Kegs and Logs generally require using the same technique to get those suckers up and over. What I like about the technique –its not complex and after a few tries –everyone in the large class got it.

For the Atlas stones, deadlift it up to your knees, bring your feet together and cradle making sure the stone sits high on your chest above your boobs (for the ladies), then push your hips back and then thrust up forward to move that stone up to your shoulder. Sounds familiar right? Just like Oly lifting –however not so complex that you have to do it all together at the same time. Which is completely what gets me!

Its all about the hip drive and posterior chain when doing Strongman lifting.

Think about it –what isn’t about the hip drive when trying to lift heavy crap? You have a ton of power in your hips and legs, why not use them?
One reminder that was constantly mentioned: Save your Biceps! You shouldn’t be using them other than as straps or minor support. That’s how people get hurt — Hips, Hip Drive — that’s what does that work.

The coaches at the course were awesome –friendly guys who didn’t treat the women any differently than the dudes who were lifting. Most of the CrossFit courses don’t but these guys were just really awesome about it. They hung out with the ladies just as much as the guys –and pushed, supported and cheered us on no differently than the guys. I have seen where sometimes when there is a group of ladies working on something and a few use the word “I Can’t”, there is no rallying around her to push. These guys did it –and were right each and every time!

I am in awe of their coaching skills and they were having the best time. You could totally tell that they love what they do. They didn’t spend a bunch of time pontificating about the stuff they know either. They told us what we needed to know and then got us moving and learning hands on. This was my kind of coaching scenario!

They also talked about Strength Takes Time to Develop – so you have to be patient to develop strength. One of the coaches talked about how he decided he was going to try a quick strength building program that he had heard about to test it –and in a short amount of time, he realized that it was crap and he was having knee pain when he had never suffered from it. He stopped testing it after that realizing that the program was trying to rush a process that develops over a lifetime.

And of course Strongman lifting is infinitely scalable — you can use lighter Atlas stones, smaller tires so that anyone can participate. Not just the guys that look like the guy in the pic above.

A few things to warn you about:

You will get bruised!

 

And you will Be Sore!

And you will be sore as all get out for the next few days afterwards, which is why I took a rest day today. Between this course and gardening, my body is living fit and sore to the max!

An awesome quote left on my blog yesterday evening was just what I needed to read and I am taking it to heart and resting for a few days to get my mojo and my energy back –

 Being a good role model doesn’t mean being perfect all the time, but teaching others how to deal with their own imperfections.