7 Exercises From Thib's Toolbox

Training Bodybuilding
41

[quote]IL Cazzo wrote:
sugarfree wrote:
Lumberjack Squat look like they might also help people without access to a squat rack.

Not only that, but it will also help the athlete work the legs in a different way…i think athletes sometimes get too caught up in some lifts and numbers…the change is good.
[/quote]

I find the lumberjack squat to be slightly more specific to a lot of sport than a regular squat because the horizontal component is more pronounced.

But both are complementary: the back squat isometrically strengthen the back while the lumberjack squat does the same thing for the shoulders and arms.

42

[quote]IL Cazzo wrote:
The squat deal is pretty nice…very similar to the feeling of hip-belt squats, IMO.
[/quote]

Yes, that’s right, at least when it comes to unloading the spine. However the lumberjack squat has the added benefit of working the arms and shoulders isometrically.

43

[quote]sugarfree wrote:
Lumberjack Squat look like they might also help people without access to a squat rack.[/quote]

No doubt about that. And it is the fastest way to learn the proper mechanics of an athletic (upright) back squat.

44

[quote]T-Bone81 wrote:

I know that chins and pull-ups should constitute a large portion of the effort devoted to training the lats, but what do you think about a few sets of lat pulldowns using pinch blocks, softballs, and various other grip-challenging implements?

Do you think that would be a worthwhile way to train the grip and lats simultaneously, or would you consider it to be comprising both areas and more worthwhile to do direc grip work separately?
[/quote]

Most peoples have problems working their back properly. They tend to overuse their biceps and forearms and thus stressing their lats to a lesser extent. So in their case, using a method that will put more emphasis on the grip will actually make the exercise even worse for the back. Your nervous system will then “learn” to activate the hand and arm flexors to a greater extent during any pulling movement and that will make it harder and harder to properly work the back in the future.

It’s kinda like those who use chins to work their biceps. Sure it will work, but by “working” this will reduce the efficacy of the exercise to stimulate the back (it will become “arm dominant”).

I much prefer to train the grip on its own OR in exercises where the main muscle group is easily recruited and already overactive (traps for example). Upper traps are very easily recruited (too easily by most peoples) so performing grip work simultaneously won’t be a problem… thick grip shrugs, shrug holds, pinch grip shrugs, etc. are all decent exercises.

45

CT,

thanks for giving us some great exercises.

whenever i train legs(with any squat), after workout my lowerback become very tight. but today i use the reverse squat and lumberjack squat, nothing bad for my lowerback!!

i also think about the way i doing lumberjack squat, i need to pick up the bar every set!!

so i use the squat rack, put the bar(blue line) at the corner, and put another side on the safety pins(around my bottom position level), then put the weights(blue circle) on it.

i think doing from this position will help if someone want to use the lumberjack squat for Tabata method.
you agree?^^

46

Good, basic article with excellent exercise variations. Thanks Thib.

I have a problem, I own a home gym and do not have cables/machines. I would love to try out the chest exercise since my pecs slack and my delts are strong. Also, the rhomboid exercise I think would be cool. Is there any ways of doing these with bands instead?

Infact could you or anyone perharps list some great variations that I can search for, revise and implement.

I would say the bodyparts that lack for me are; bi+tri’s, pecs, quads, calves.

Thanks,
RaZ

47

Oddly enough, 2 of these are staples of my workouts.

I do a variation of the motorcycle row where I start leaned over but finish in an upright position. It’s one of my favorite exercises. As a bonus, it seems to have helped my shoulders a lot in both size and stability.

I started doing an unloaded variation of the corner barbell presses for Active Recovery/Repetition work. I got the idea from Louie’s Grappler. I do these seated (in a wheelchair) and alternate between 2 motions.

The first motion is to start with the end of the bar almost at the ground and use a wide sweeping raise to the midline where I throw it over to the other hand. That hand finishes the movement near the ground. This makes for a nice pec and delt stretch too.

The next motion is a bit of a shot put motion with the hand starting against the ant. delt and forcefully throwing the bar forward with just enough angle to line up with the other arm up return. The other hand catches the bar and finishes next the the delt on that side.

Alternating sets of 5 for these two can be grueling. By the time you are up to about the 30th rep, you are really feeling it.

As long as I don’t miss catching the bar and knock some teeth out, I’m golden!

48

[quote]TShaw wrote:
My lifting partner comes back Wednesday from a week in Hawaii (curse him!). I want to try out those corner bar squats tomorrow so I can spring them on him soon. Nice variation to use for CW’s TBT.[/quote]

VERY NICE! I tried them today and they were sweeeet. I used a 45 and a 35 lbs plate and it was a good workout. I will definitly be doing these in place of squats… reason being that I tend to lean forward a bit on my squat.

49

Hey Thib,

That reverse squat thing is a genius idea… very nice. But it’s an OPEN CHAIN exercise not a closed-chain. Just like the regular squat, it’s a 5 joint system with only one restricted end. They are both OPEN.

Good read.

50

[quote]A Cut Above wrote:
Just like the regular squat, it’s a 5 joint system with only one restricted end. They are both OPEN.

Good read.[/quote]

I don’t agree…

“When both the proximal and distal segments seem to move, classifying the joint movement as open or closed chain is difficult. For example, when one extends the knee joint to stand up from a sitting position, both the femur and tibia are in motion. We elect to consider it a closed chain motion because the lower extremity is fixed on the floor at its distal end. This choice helps us analyze gravitational and muscular forces at the knee joint because it leads us to draw the vectors that represent those forces on the mass that is superincumbent to the knee joint.”

51

[quote]Christian Thibaudeau wrote:
A Cut Above wrote:
Just like the regular squat, it’s a 5 joint system with only one restricted end. They are both OPEN.

Good read.

I don’t agree…

“When both the proximal and distal segments seem to move, classifying the joint movement as open or closed chain is difficult. For example, when one extends the knee joint to stand up from a sitting position, both the femur and tibia are in motion. We elect to consider it a closed chain motion because the lower extremity is fixed on the floor at its distal end. This choice helps us analyze gravitational and muscular forces at the knee joint because it leads us to draw the vectors that represent those forces on the mass that is superincumbent to the knee joint.”[/quote]

Tibia and Femur movement are not interdependent in the squat. The lower extremity (foot/ankle) is fixed on the floor but there is not another fixed joint. In fact, it’s a five-jointed system (ankle, knee, hip, vertical displacement of bar, and rotation of the bar) and thus there is ZERO predictable mechanical outcome. It’s open chain because only one-end is restrained.

Example of closed-chain movement: Leg Press. 4 joint system with two restrained ends and thus interdependence of tibia and femur.

52

[quote]A Cut Above wrote:

Tibia and Femur movement are not interdependent in the squat. The lower extremity (foot/ankle) is fixed on the floor but there is not another fixed joint. In fact, it’s a five-jointed system (ankle, knee, hip, vertical displacement of bar, and rotation of the bar) and thus there is ZERO predictable mechanical outcome. It’s open chain because only one-end is restrained.

Example of closed-chain movement: Leg Press. 4 joint system with two restrained ends and thus interdependence of tibia and femur.

[/quote]

I see your point, but I think it’s arguing about semantics. And while you may have a “theoretical mechanic point”, generally squats are seen as close-chain by most biomechanists and sport scientists.

For example Beutler et al. (2002) explained closed-chains movements as follow in their review:

“The term closed-chain refer to an exercise in which the distal appendage is fixed, as in a squat or pullup”

I really feel that arguing over this is kinda idiotic… even IF you were right (which I don’t think you are) 90% of the biomechanics community include squats in the closed-chain category as well as most top coaches. Want to disagree and tell your friends how we don’t know any better? Fine! But in the grand scheme of thing it doesn’t make an iota of difference, it’s only a matter a terminology.

53

Other quotes:

“The second exercise used is Closed Kinetic Chain Exercise (CKCE). CKCE are performed where the foot is fixed and cannot move. The foot remains in constant contact with the surface, usually the ground or the base of a machine (8). These exercises are typically weight bearing exercises, where an athlete or patient uses their own body weight and/ or external weight. When external weight is added, it is usually rested across the back of the shoulders or the front of the chest. Examples of these exercises would be the Squat (both front and back)…CKCE concentrates on a co-contraction of the quadriceps, hamstrings, hip flexors, soleus, and gastrocnemius muscles (9). In addition, this is a multi-joint movement, which focuses on the knee, hip, and ankle. CKCE are labeled as being “sport specific movements” (11).”

“Closed Chain: An exercise or movement in which the end segment of the exercised limb is fixed, or the end is supporting the weight. Most compound exercises are closed chain movements.”

“CLOSED KINETIC CHAIN EXERCISES are those in which the force
applied is not great enough to overcome the resistance. Examples would be the
push-up and squat exercises. To clarify for the novice list reader, even
though the load applied during the squat is on the body, the force generated
is applied to the ground, not the bar. To move the bar, the lifter must apply
a force against the earth great enough to overcome the resistance created by
the load on the bar. (Paul Chek)”

Hopkins et al. (An Electromyographic Comparison of 4 Closed Chain Exercises, J Athl Train. 1999 Oct?Dec; 34(4): 353?357.) studied 4 closed chain movements including “quarter squats”.

The originator of the closed chain/open chain concept, Dr. Steindler, defined it this way:

"A closed kinetic chain, on the other hand, is one in which the terminal joint meets with some considerable external resistance which prohibits or restrains it free motion. Eventually, the external resistance may be overcome and the peripheral portion of the joint may move against this resistance, for instance, in pushing a cart or lifting a load; or the external resistance is absolute, in which case the proximal part moves against the peripheral, as for instance, in chinning oneself on a horizontal bar; or the limitations of the muscular effort may assert itself both peripherally and proximally and may be unsurmountable, in which case no visible motion is produced. Only in the latter instance is the kinetic chain strictly and absolutely closed.

However in common use we apply the term to all situations in which the peripheral joint of the chain meets with overwhelming external resistance."

Do a review of literature about using closed chain movements for knee rehanb and in a VAST majority of cases, the squat is categorized as a closed chain exercise.

54

gave the lumberjack squat + press combo today. suprising how easy the form comes, definitely my new favourate exercise.

55

CT
in the lumberjack squat and press, a one sided version, which arm would you use? That is, if stepping back with the right foot into a reverse lunge, keeping the left foot planted, would you recommend using the left arm to support and then press the weight or the right?

56

[quote]jp_dubya wrote:
CT
in the lumberjack squat and press, a one sided version, which arm would you use? That is, if stepping back with the right foot into a reverse lunge, keeping the left foot planted, would you recommend using the left arm to support and then press the weight or the right?[/quote]

Support is done with the arm opposite to the front leg.

57

CT
not going to argue this OKC/CKC anymore based on advice I’ve been given if it’s just ‘semantics’ just wanted to say:

  1. If you know 2+2=4 but the whole world insists the answer is 5… are you going to believe them?
  2. OKC/CKC classification has much significance in exercise performance/prescription.

Keep up the good work.

58

Sorry for the lack of clarification, but i use the high pulley (the one everyone uses for tricep ext)
I face away from the weight stack and perform the G.M.

Cheers

59

The Corner Barbell Press and Push Press

  • Tried this out the other night with a friend I’m coaching, I dabbled with 5-6 variations, even adding in a squat to press, with a twist for lats and some back. Love this move ~ thanks for sharing CT! I’ve dubbed it one of the fun shoulder workouts.

I tempted my friend by saying… so… another leg workout, or… you want a fun shoulder workout!!! Gave him my best evil grin - Then we wailed away in our little corner of happiness for a good 30 minutes, I even got a buddy of mine to try it out and I sht you not CT, it was love at first sight for him.