biomechanics
Biomechanics 101: Understanding Lever Classifications
Biomechanics 101: Understanding Lever Classifications
If biomechanics were understood as comprehensively as is used by lackluster sports and health professionals trying to demonstrate their competence and knowledge, the world would be floating atop some Matrix / Vitruvian Man mash-up. To implement any of the core tenants of biomechanics at even a modest level, where its implications actually have some semblance of an influence on performance programming design, one must first understand the most rudimentary elements of mechanics.
Some of this may be intuitive, some may not, but regardless, understanding lever classifications will bring the machinery underpinning the human body to the forefront of consciousness next time you are exercising or designing a training program.
This concept is going to get another step simpler as we begin to look at the four primary elements of any lever system. The four elements are: load, fulcrum, effort, and lever arm. As it relates to human kinetics, load can be thought of as some segment of the body that you are trying to move, a weighted barbell, or an object like a baseball or soccer ball. The fulcrum is the point at which any pivot or movement occurs as the effort is applied to move the load. The lever arm is the object on which all of these forces are acting. The traditional example of this is a seesaw like you would find in a playground. The center of the seesaw is the fulcrum, while the load and the effort continue to alternate as the opposing individual hoists themself against the resistance of their opposing counterpart; this however, is just one example of the organization of these elements. As you’ll soon see, where the fulcrum, load, and effort lie in relationship to one another is how we classify levers.
Class 1
In Class 1 Levers, the fulcrum sits in between the two opposing forces of the load and effort. Although this classification doesn’t occur with much frequency in the human body, it is one of the easiest to understand. Consider the above seesaw, this is a Class 1 Lever in its purest form. One of the few examples of this in the body is the atlanto-occipital joint. Nodding the head forwards and backwards displays this as the force input and outputs reverse as you nod forwards vs backwards (over the fulcrum of the aforementioned AO joint.
Let’s make this matter more confusing before you get too comfortable with this idea… Superficially it may seem as though lever classifications in the body are black-and-white, much grey* does indeed exist. Consider this example of an overhead triceps extension: when pictured this seems like a clear case of Class 1. We have the triceps inputting force proximal to the elbow, with the elbow clearly acting as a fulcrum, while distally, we have the output force or load (cable or dumbbell) being acted upon. Upon closer examination, the precise insertion point of the triceps insertion on the Olecranon process (the elbow) seems to indicate that this may not be such a clear delineation as the input force is also the fulcrum.
But this is a 101 level intro so let’s not get carried away in graduate-level theory…
Class 2
Lever classification isn’t all that interesting, but I think Class 2 is as interesting as it gets. In Class 2, the input and output forces are next to each other, while the fulcrum exists at the end of the system furthest away from the effort. The simplistic go-to example here is a standard calf raise; though simple the implications of this are tremendous…
Since the load and effort are next to each other, the mechanical advantage amplifies output capacity. This brings to light yet another term to define. Mechanical advantage—yet another word synonymous with “I’m smart and know what I’m talking about” in gym speak. Mechanical advantage is used to express the difference between the force input and what its potential output can be based on the totality of the variables within the system.
Mechanical advantage is what provides an athlete with long arms his ability to pitch on the field or take long, powerful strokes in the pool, while limiting his ability to bench press or do most traditional weighted exercises (deadlift not withstanding).
Another example of this is a very common exercise amongst our programs, the landmine overhead press. Consider the load (weight on the bar) as it sits between the working hand (effort) and the fulcrum (the landmine attachment itself).
This is also what has provided the mammalian ankle structure with its clear benefits on an evolutionary timeline. Class 2 provides significant output with minimal force input, allowing for energy conservation yet consistent output over extended distances in the form of locomotion.
Class 3
Just like in Class 2, the fulcrum exists at the end of the system, but now the input and outputs are reversed. Now, the load sits next to the effort, but opposite the fulcrum. This provides the tremendous force inputs necessary for things like mastication (chewing) or slamming the sledgehammer against a tire.
The inefficiency of this system is both a feature and a flaw. In the case of the sledgehammer, it can do serious damage during demolition projects, but at the expense of a great deal of energy. This is why sledgehammer work is so taxing during workouts.
Class 3 is partially responsible for the large range of biceps curl strength (even in untrained individuals). As a result of genetic variation, the insertion of the biceps can be millimeters closer or further from the elbow. As this force input migrates closer to the load from one individual to the next, less force is required to lift the same output. Consider trying to do a chest-supported row with your hands almost touching the base of the machine vs. out closer to the weight.
Understanding Biomechanics
As you begin to understand this more fully, it will help you interface more successfully with challenges and conventional wisdom in your sport or domain. Next time you’re in the gym, consider the exercise you’re doing and how it relates to these lever classifications.
*Grey can be spelled as such or g-r-a-y. This spelling seems suspicious to me and anyone who uses this should be under constant state-sponsored supervision.
Internal Program Review: Strength Programming For a CrossFit Athlete with Patellar Tendonitis – Day 1
Since our Internal Program Review Series has been getting consistently positive feedback, I’m going to continue today with a look at a Day 1 from one of our comprehensive programming athletes. This particular client is a CrossFit enthusiast and upland hunter who has been regularly supplementing his training with Ruthless Performance programs for some time.
Though this is more of a general look at the Day 1 of his strength programming, we’ll be addressing some modifications we’ve made along the way with regards to the patellar tendonitis.
From the perspective of the training lay-out, we’ve cut back his strength programming to 3 days (which has been as high as 4-5 days in the past). We’ve also supplemented with some training that’s been inspired by our in-house Posture Restoration & Injury Prevention Training protocols. The athlete can choose to perform those and forego his traditional strength programming in the case of a day in which there’s a high prevalence of knee pain.
Those supplemental workouts consist largely of stretches, mobility drills, and activation drills of varying intensities designed to enhance kinesthetic awareness and proprioception while minimizing the impact and input required of the affected joints.
Furthermore, the Day 2 workout consists of a lower body dominant day, with exercise designed to keep knee strain to a minimum, while encouraging blood flow for a more expedient recovery. Day 3 is a full body day designed around the primary goals of maintaining size and enhancing strength even under the reduced workload of this phase. The athlete is still undergoing 3-4 CrossFit workouts / week with various exercise modifications designed with his knees in mind; namely substitutions for the olympic lifts, plyometrics, and burpees.
But now onto the subject of today’s Internal Program Review, Day 1…
1. Stimulation through Antagonistic Training
We’ve all seen programs before with two antagonist exercises paired together (i.e. push & pull, bi’s & tri’s, etc…), this is a time-tested way to get more work into a shorter period of time, while building some muscle. To take this a step further, we’ve manipulated the rep range of the Floor Press in such a manner that we’ll see a quick adaptation and supercompensation to the exercise. This will make for enhancements in strength while still stimulating growth.
What we’ve also done here with the A2 is add a contralateral stance. So not only is our athlete getting some good lat work in, but he’s also stabilizing and strengthening the musculature of the foot on the support side.
As opposed to a regular unilateral band row, a contra-lateral band row implies that the athlete is standing with his weight resting on the non-working side. This further enhances trunk activation, glute development, and more. Adding a contralateral position to various exercises where feasible (much like adding the half-kneeling position for hip mobility) can serve to achieve these secondary goals.
2. Make Glutes not Low Back Pain
The Tall Kneeling position is something we don’t use all that much at Ruthless Performance. In fact, Tall Kneeling Overhead Press is one of the select few exercises we advocate in this position. The tall kneeling, when added to the overhead press helps engage the glutes, as the skeletal system can’t so passively stabilize as it may otherwise be able to do from standing.
As far as the reps are concerned on the Tall Kneeling Overhead Press, we are keeping the volume rather high. The reps here are the primary variable that we are manipulating. This does a few things that we find rather advantageous to performance and longevity: the extended time under tension further enhances gluteal stimulation, contributes a greater degree to resting posture (as the shoulders and traps tend to respond better to higher reps), and also takes some strain off of the shoulder when compared to higher loads and lower reps.
Load on this may remain consistent for the entirety of a 4-week cycle. This will more than likely be the case here as this comes with a particularly steep influx of repetitions throughout the cycle (going from 2×10 to 4×20 in a matter of 4 weeks)…
Since we are so concerned with the athletes on-going knee issues, we’ve directed most of our lower body strength work to be hinge-dominant. With this in mind, we’ve gone out of our way here to design this ‘B’ set to lessen the requirements of the low-back. Though the B1 (Tall Kneeling Overhead Press) will require some low-back involvement, we’ve moved the B2 into a split stance position; this is a rather universal modification to help lessen the requirements of the low back in most exercises.
The Face Pulls are a constant in most of our training programs. The high volume of work on these is nothing special, as we’re constantly trying to stimulate that mid-back and undo some of the damages of daily sitting during commutes, work, and even downtime.
3. A 3×8 Protocol is Rarely Ideal on Supplemental and Single-Joint Exercises
Corrective exercise is frequently thought of as unfamiliar and even bizarre body contortions meant to pull and stretch soft tissue from the bone… Very frequently, particularly in the CrossFit world, some very common exercises can be highly corrective. Humeral abduction in the frontal plane can stimulate the rotator cuff in some ways that are rarely replicated in a traditional CrossFit WOD.
With this DB Lateral Raise as a stand-alone exercise, we’re targeting the deltoids for hypertrophy in a manner that happens to be conducive to not only rotator cuff function, but posture as well. This makes for a very efficient exercise choice when we’re trying to help an individual move better while adding some strength and size.
We’ve told the athlete to start with a weight in which he could complete the totality of the reps in approximately 3 sets. The goal here is to progressively do more reps in the same amount of sets as the weeks go on. Ideally this is with the weight remaining consistent from week 1. As many coaches that advocate these high rep ranges for shoulder exercises will point out, athletes that most commonly have large shoulders are those who train the shoulder with a very high frequency and to fatigue like in swimming or gymnastics.
CrossFit is a Sport, Treat it as Such
Many coaches and athletes from the strength sports are quick to assume that since strength is implicit in their sport that they do not need outside strength and conditioning (in this case more specifically outside technique correction and individualized programming). CrossFit participants looking to attain a high level must realize that the highest levels of performance in CrossFit come from highly individualized programming, with CrossFit WODs being a sport-specific skill rather than a fitness challenge (take Fran for example, this should be viewed as an event, not a series of exercises). By customizing training to the needs of the athlete and matching that with the demands of CrossFit as a sport, we can enhance athletic performance far beyond what we can expect with the existing standalone CrossFit model.
Lecture Takeaways: Ruthless Performance Methods & Practices for Peak Athletic Function
Its easy to imagine how a lecture scheduled for 30 minutes, on a topic as encompassing as optimizing performance, could end up being an hour and 6-minute open-ended discussion. This is precisely what happened this past week at Bloomsburg University during our guest presentation on how Ruthless Performance trains individuals to achieve high performance.
The content of this lecture ranged from specific exercises to an exploration of the Central Nervous System; similarly, questions ranged from the efficacy of BCAA’s to proper running gait—all of which led to an extremely informative and productive talk, filled with content and subsequent questions.
Below is a summary of some of the most important takeaways from this lecture. Remember, human performance is a broad topic, but the information below meets some objective criteria for significance within the theories and practices we endorse at Ruthless Performance.
First, a Definition of Terms
Because there is not one set definition of ‘high performance’ across sports and fitness endeavors, let’s assume the definition is as follows: high performance is the ability to perform within the top 10% of your own ability within any fitness doctrine.
For a 5K runner, this means being able to run a 5K within a margin of 10% of your best time at your current state of training. Similarly, for a weightlifter, this means being able to Clean & Jerk or Snatch within 10% of your current capacity for a 1RM. This is not to dismiss linear periodization (though Ruthless Performance typically does shy away from this style) nor is this a sleight on tapering for a significant bout or competition.
During a high-mileage segment of a marathon runner’s training regimen, she may be outside of this 10% margin from a previous race or time. The 10% margin of performance as defined here is referring to a precise training state. In the case of the marathon runner, her ability to complete a half-marathon trial within 10% of her previous season’s high-mileage training cycle is what we are referring to. The closer the training variables are, the more applicable this rule becomes.
The Motivational Training Montage is Just the Icing on the Cake
The significance of training to perform is predicated on fundamental health and wellness practices. A 6-hour a day training program would get world-class athletes no where were it not for a broad base of fundamental behaviors.
These behaviors are known universally at some intuitive level, but not always acted upon. What could be viewed as boring and frivolous can make the difference between 6 more weeks of training and 6 weeks of sitting out with the flu while your competition trains because you didn’t get a flu vaccination from your primary care provider.
A similar situation could be ignoring the necessity for injury care work and corrective exercise during the early onset stages of shoulder pain or movement dysfunction as presented in a movement screen. The examples here are limitless, suffice it to say that all of the traditional variables of wellness like sleep quality, nutrition, lifestyle stress, and on, are all predecessors to your ability to train and compete within our newly defined parameters of ‘high performance’.
More to Come…
This just grazes the surface of the lecture but provides valuable insights into some fundamentals of high performance. First, high performance must be defined; when a term is open-ended, its implications are only speculative and unattainable. Second, high performance is the sum of the boring but necessary components of life that makes an athlete healthy enough to train and compete within their specific doctrine.
As we continue to review the Ruthless Performance Methods & Practices for Peak Athletic Function lecture, we’ll cover nutrition for high performance, ‘anti-specificity training’, universally essential exercises, and the role of the central nervous system in high performance.
Have a question on this topic or want to train with Ruthless Performance? Contact us via email at info@RuthlessPerformance.com, RuthlessPerformance.com/contact, and be sure to follow us on social media at @RuthlessPerform on Twitter and Instagram.
Featured Fitness Content: Volume 45
View the last edition of ‘Featured Fitness Content’ here.
Personal Training, Coaching, and Strength & Conditioning
GGS Spotlight: Kim Lloyd via Girls Gone Strong
Often Overlooked Elements to Success in Personal Training By Dean Somerset
What Assessments Work Best? By Dean Somerset via Mike Robertson
Weight Loss, Nutrition, and General Health
If Your Gym Membership Costs More Than Your Mortgage, You Don’t Care About Your Health, and Neither Do They By Lee Boyce
Top 10 Evidence-Based Health Benefits of Coconut Oil via Healthline
Glutamine: Benefits, Uses and Side Effects By Grant Tinsley via Healthline
Aging Is B.S. – The Myth Of Missed Opportunities By Amanda Allen via Breaking Muscle
Strength Training, Powerlifting, and Bodybuilding
WHY You MUST Be Able To Figure Things Out On Your OWN By Zach Even Esh
Mass That Works – Build Some Functional Hypertrophy By Charles Poliquin
Push Press Technique – Insights Into Athletic Ability By Zach Long
Motivation, Business, and Success
The four elements of entrepreneurship By Seth Godin
Physical Therapy, Alignment, and Injury Prevention
Movement Variability versus Joint Centration By Charlie Weingroff
3 Things Causing Your Swimming Shoulder Pain By Erin Cameron via COR
How to Stop “Text Neck” from Killing You By Bo Babenko via Halevy Life
Ruthless Performance Coaches’ Content
Flexion vs. Extension Intolerant Back Pain By John Matulevich
Featured Fitness Content: Volume 44
View the last edition of ‘Featured Fitness Content’ here.
Personal Training, Coaching, and Strength & Conditioning
Performance Programming Principles: Installment 2 By Eric Cressey
The 3 Main Goals of an Assessment By Dean Somerset
Step-by-Step Glute Training By Mike Robertson
Weight Loss, Nutrition, and General Health
Why You Might Not Need to Learn More About Nutrition By Mike Roussell
Carbohydrates – My Take on Carbs By Charles Poliquin
The Greatest Public Health Mistake of the 20th Century By Joseph Mercola
Honey Lemon Water: An Effective Remedy or Urban Myth? By Jillian Kubala via Health Line
7 Science-Based Health Benefits of Selenium By Jillian Kubala via Health Line
Strength Training, Powerlifting, and Bodybuilding
Are You Making These Strength Training Mistakes By G John Mullen via COR
Complete Core Questions By Michael Boyle
Get Tough: A Beginner’s Guide To Impact Training By Walter Dorey via Breaking Muscle
Motivation, Business, and Success
The Power of Accepting Personal Responsibility By Jen Comas via Girls Gone Strong
Truth: Half of What We Call ‘Fitness’ Isn’t Fitness at All By Lee Boyce
Before you design a chart or infographic By Seth Godin
Don’t create new content. Repurpose content. By Sol Orwell
Physical Therapy, Alignment, and Injury Prevention
[VIDEO] Recent Training and Evaluation Insights By Charlie Weingroff
Research
Science Is Self-Correcting – The Case Of The Hip Thrust And Its Effects On Speed By Bret Contreras
Featured Fitness Content: Volume 41
View the last edition of ‘Featured Fitness Content’ here.
Personal Training, Coaching, and Strength & Conditioning
The Complete Guide to Dynamic Swimming Warm-up for Swimmers via COR
Reverse Engineering The Plank By Charlie Weingroff
Weight Loss, Nutrition, and General Health
The surprising truth about sugar. By Brian St. Pierre & Krista Scott-Dixon via Precision Nutrition
Artificial sweeteners fail dieters; cause health risks By Buddy Touchinsky
Hack Your Mood & Optimize Your Sleep By Ben House via Onnit Academy
5 Life-Changing Nutrition Tips for New Moms By Jesse Mundell via Girls Gone Strong
Strength Training, Powerlifting, and Bodybuilding
So You Say People Who Don’t Squat or Deadlift will End Up Broken… By Lee Boyce
5 Keys to Training Success By Mike Robertson
Motivation, Business, and Success
Getting More Dream Clients By Being More Who You Really Are By Mark Fisher via Business for Unicorns
Four Apps That Improve My Business and Lower My Stress By Michael Keeler via Business for Unicorns
Physical Therapy, Alignment, and Injury Prevention
A Better Way to Mobilize the Wrist By Erson Religioso
How to Spot and Correct Hamstring Tightness By Brent Frayser via COR
Why Serratus Anterior Matters With Eric Cressey
Research
Science Is Self-Correcting – The Case Of The Hip Thrust And Its Effects On Speed By Bret Contreras
Do probiotics improve quality of life in seasonal allergies? By Kamal Patel via Examine
21 of the best arguments for and against coconut oil By Kamal Patel via Examine
Featured Fitness Content: Volume 40
View last week’s edition of ‘Featured Fitness Content’ here.
Personal Training, Coaching, and Strength & Conditioning
Trouble Shooting Your Program: 5 Powerful Principles for Better Adaptation By Jeff Moyer via Just Fly Sports
Perceived Value and the Fitness Industry By Dean Somerset
You’re Supporting the Get Rich Quick Schemes of 21 Year Olds, and It’s Ruining Fitness By Lee Boyce
Online Coaching: Past, Present and Future By Mike Robertson
Weight Loss, Nutrition, and General Health
The Truth About Coconut Oil and Your Heart By Sean Hyson via Onnit Academy
Having low blood pressure also carries health risks By Buddy Touchinsky
Strength Training, Powerlifting, and Bodybuilding
Step Up Your Quad And Glute Strength And Hypertrophy With Step-Downs By Meghan Callaway
Motivation, Business, and Success
The TV Shows You Watch Are Making You Broke By Tim Denning via Addicted 2 Success
Forget “career hacks”… Here’s the real key to career success that almost no one is talking about. via Precision Nutrition
3 STRONG Life Success Tips & Why Successful People Are Considered “Crazy” By Zach Even Esh
Brandscaping and the Fitness Industry By Eric Cressey
45 Lessons I’ve Learned Along The Way… By Pat Rigsby
Physical Therapy, Alignment, and Injury Prevention
2 Halfs of a Hamstring By Dean Somerset
5 Reasons Why I Don’t Use the Sleeper Stretch and Why You Shouldn’t Either By Mike Reinold via The Manual Therapist
Must-Follow Guide for Strength Training AFTER Physical Therapy via COR
Research
The No Barbell Experiment On Squat And Deadlift And Hip Thrust Strength By Bret Contreras
Featured Fitness Content: Volume 39
View last week’s edition of ‘Featured Fitness Content’ here.
Personal Training, Coaching, and Strength & Conditioning
Interview with Lee Taft on Coaching Agility, Speed and Athletic Movement By Joel Smith with Lee Taft
Why I Don’t Like Scap Push-ups By Eric Cressey
Weight Loss, Nutrition, and General Health
How Much Cardio Do You Need To Get Ripped For Summer? By Sean Hyson via Onnit Academy
A Really Bad Long Term Strategy for Weight Loss By Mike Roussell
Doctors should emphasize exercise, not weight loss By Buddy Touchinsky
Strength Training, Powerlifting, and Bodybuilding
8 Mobility Moves For Better Squatting, Pressing, and Pulling By Mark DiSalvo via Onnit Academy
7 Tips for a Bigger Bench By Bret Contreras
3 Ways to Reduce Stress and Improve Recovery During Your Next Workout By Harold Gibbons via Mark Fisher Fitness
28 Years of Lifting: Strength Training In Your 40s & Training As You Get Older By Zach Even Esh
Motivation, Business, and Success
5 Powerful Life Lessons From the Book Tools of Titans by Tim Ferriss By Liam Seed via Addicted 2 Success
How To *Not* Be A Spineless Leader By Tim Denning via Addicted 2 Success
How to Build a Fitness Practice that Brings You Joy By Elizabeth Stacey via Mark Fisher Fitness
Waking up to life By Kim Lloyd
Physical Therapy, Alignment, and Injury Prevention
6 Hip Mobility Drills Everyone Should Perform By Mike Reinold
[VIDEO] Communicating with Docs, PTs working as Strength Coaches & Essential Reading for Students With Mike Reinold
Stretching Isn’t Bullshit By Jasper De Coninck via Dean Somerset
Research
Fact check: Is boxed macaroni and cheese actually toxic? By Kamal Patel via Examine
Ruthless Performance Coaches’ Content
Why Do We Need Fats in Our Diet? By Jesse Rodriguez
Featured Fitness Content: Volume 38
View last week’s edition of ‘Featured Fitness Content’ here.
Personal Training, Coaching, and Strength & Conditioning
Building Impressive Strength After 50 By Bret Contreras
How to Guarantee You’ll Have a Hard Time Getting Clients Results By Tony Gentilcore
The Concept of Lowest System Load By Charlie Weingroff
Sudden Speed for Volleyball By Ty Terrell via IFAST
Weight Loss, Nutrition, and General Health
Managing the stress of trying to get fitter: part 1 By Joy Victoria
A Really Bad Long Term Strategy for Weight Loss By Mike Roussell
Ask the Diet Doctor: Hangover Cures By Mike Roussell via Shape
Perfecting Protein Intake in Athletes: How Much, What, and When? By Jorn Trommelen via Stronger By Science
Sleep, Hunger, Mood, Energy & Cravings (SHMEC): Is Your SHMEC in Check? By Jade Teta via Metabolic Effect
Detoxing, ReToxing, or Always-Toxing By Keoni Teta via Metabolic Effect
Strength Training, Powerlifting, and Bodybuilding
7 Tips For A Bigger Bench By Bret Contreras
Reverse Engineering The Plank By Charlie Weingroff
Motivation, Business, and Success
A case study on leveraging your assets to get shit done By Sol Orwell
Fitness Industry Survival Tips By Travis Hansen via Tony Gentilcore
15 Essentials to Creating a Trust-Boosting YouTube Profile Page By Neil Patel via QuickSprout
Physical Therapy, Alignment, and Injury Prevention
How to Train Around a Groin Strain By Samuel Spinelli via Tony Gentilcore
Who Gets the Best Care? Erson Religioso
Training with Biceps Tendinopathy By Jason Eure via Stronger By Science
Research
Omega 3 Fatty Acids, Blood Flow and Cognition By Michael Jurgelewicz via Strength Sensei
Periodization Preview By Greg Nuckols
Ruthless Performance Coaches’ Content
[RP Exclusive] Effects of Alcohol on Performance By Daniel Goebel
[RP EXCLUSIVE] Top 5 Foods for Recovery By Jesse Rodriguez