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Smith
Perhaps some of you have seen pictures of the late Arthur Dandurand
carrying a Ford auto engine on his shoulders. Weighing well over 400
pounds, this cumbersome weight was hoisted on the shoulder by Dandurand
himself. You may have heard of the unbelievable feat of Horace Barre,
mountainous French Canadian who is reputed to have walked several feet
with a 1000 pound barbell across one shoulder. You may have read of the
titanic back power and sustaining strength of the late Ronald Walker, who
altho never weighing over 195 pounds, toyed with snatches of 300 and could
jerk and continental up to 400 pounds.
Sheer back power wasnt solely responsible. It didnt depend entirely on the
strength of thigh. Speed and science were not on their own productive of
such feats of strength. Just exactly what was the combination which
produced these giants of power and outstanding records? It was a
combination of training for strength, not only of the muscles themselves but
of the VITAL ORGANS, of the heart and lungs, the loins, the stomach the
tendon and ligament strength ALL ROUND BODY POWER.
Place the dumbell just between the legs, and spread them as wide apart as
you stand when making a snatch or clean. Reach down and grasp the
dumbell with both hands, then, standing upright, swing the bell a little
forward and then back between the legs to gain some way on the weight.
As the dumbell travels forward again, take it to arms length overhead, either
slightly bending the legs or else making the split as in a snatch. Personally, I
think it is best to use a slight dip or bend of the thighs as one will, if he uses
a split, come to depend TOO much on it, and so lose much of the benefit
which the exercise confers on the lower back, deltoids and trunk.
3.) Here is an exercise which was a favorite of Georg
Hackenschmidt. Here it is possible to settle upon a
definite weight to start off your use of this excellent
movement. Take the best prone press you have ever
made I refer to the floor prone press, or as it is correctly
known, the press on back. Pull the weight over and let it
rest in the groove where the thighs meet the trunk
across the groins. Raise the hips slowly, and then let
them drop, and suddenly thrust upwards again with all
you have, at the same time pulling on the bar with the
arms. Lower the bar to the commencing position and
IMMEDIATELY return again to the finish position, with the
weight at arms length over the chest. Bill Lilly, another
old-timer, was able to make a lift of over 450 pounds. The
actual name of the lift is the Wrestlers Bridge with body
toss and it was shortened to BODY TOSS some few
years ago. Start off with the usual 8 reps and increase to
12 or 15 reps for 3 sets before increasing the poundage
by ten pounds.
4.) 4.) Another unusual exercise which will solidly increase
your trunk power and weight jerking strength is the single
legged squat. The most difficult feature of this weight
movement is to retain balance. I have found it best to
make use of THREE articles a box, a piece of wood an
inch thick and a dumbell. The box should be at least 18
inches high and not more than 2 feet. Now let us
suppose you are first exercising the right thigh. Place the
piece of wood on the box and then stand on the box with
your right thigh, resting the heel on the wood. You are
now ready to commence the one legged squat. Thrust
the arms out from the shoulders to retain the balance,
and then start to squat. as you lower the body, raise the
non-exercising thigh so that it does not assist you to rise
or come in contact with the floor. Recover to upright as
soon as you are as low as you can get. I suggest that you
first try the exercise without weights so that you can get
accustomed to keeping your balance, and keeping the
non-exercising leg from helping you. Start off with 10
reps and work up to 20 reps for 2 sets each leg. Form
here, you can start to use a weight. If it is possible for you
to make 20 reps with each leg for 2 sets, then you can
start off with a 25-pound dumbell when you are ready to
add weight as a means of resistance. Hold the dumbell in
the same hand as the side on which you are squatting
if you are squatting on the RIGHT thigh, then hold the
dumbell in the RIGHT hand. Just squat as before, but
allow the opposite hand to rest alongside the body. You
will find it easier to keep balance as your center of gravity
is considerably lower. Start off with 2 sets of 10 reps each
thigh, and work up to 2 sets of 20 reps before adding
weight. When you do increase the weight, add only a 2
pound plate.
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