Stretching for kettlebell lifters who hate to stretch

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Anti-rotation. Al Kavadlo doesn’t twist and fall here because his QL is keeping his waist rigid.

The poor quadratus lumborum (QL). It does much more than its share during one-arm movements like kettlebell swings and presses, where it keeps your torso rigid and facing forward. It needs to be stretched, but if you are a blocky, stiff muscle head, good luck getting into the standard “straddle stretch.” Before you know it, you blow off stretching it completely.

That’s what Jump Stretch bands are for. If you’ve knocked around the powerlifting world for more than 5 minutes, you probably think of JS bands as “accommodating resistance” for your weights.

In American powerlifting circles, most of us know Jump Stretch bands as tools for “speed day,” when they let you safely accelerate light barbells fast, so you don’t launch them.

But from their inception, JS bands have been at least as much for stretching and mobility as for resistance, and they are a godsend for stretching tissue that’s ornery or hard to get into position for. Pecs, shoulders, lats, biceps, triceps, hip flexors, and quads are all much easier and less arduous for me to stretch with bands than on a yoga mat.

But the quadratus lumborum is the poster child: normally I can scarcely get into position for QL stretches without being limited by flexibility (e.g. hamstrings in the straddle stretch) or muscular endurance (e.g. holding onto a door frame).

But if you have a band and somewhere to anchor it, you can stretch out your QL without annoyance. For comfort, use a deadlift strap for your grip so that you can hang for as long as you want without your hand tiring.

Like yoga in a dungeon. You get to wear the same skimpy shorts, but you’re tied up and hear clanging metal.

The Art of the Workaround

New cardio hack! You’ve heard runners say, “An ounce on the foot is like a pound in the pack?” Well according to some researchers the ratio is more like 1:5, but that’s still useful. 

So to work around some shoulder and hand injuries, today’s game was to hike the Faeriemount with ankle weights. That way, even with just a light pack and club, your heart and lungs still think you’re hauling a lot of weight. 

In some sports, you specialize in a very few attributes, like pure strength or aerobic endurance. For example, in deadlift-only competition, you focus on absolute strength only, in just one movement. That’s about as specialized as you can get. At the opposite pole are events where you depend on a dozen or so attributes, or at any rate so many that you can’t afford to specialize much in any of them. That’s the case with obstacle course races and GORUCK challenges. You’ll need to run, climb, crawl, jump, press, pull, squat, carry, swing, and grip, at sprint speeds and at an endurance pace. You can’t afford to specialize much.

More than five thousand participants compete in the Spartan Race, a four-mile long extreme obstacle course, held at the Washougal MX Park, Saturday, June 16, 2012. (Steven Lane/The Columbian)

That’s a lot to worry about, but I’m luxuriating in the variety! Don’t feel like rucking today? Fine, lift weights–you need the strength work. Or go for a run or ride: you can get in some aerobic work and rest the rucking muscles. Or go to yoga. Tweaked your shoulder? No problem, rest it and work on something else. Don’t have access to any equipment or workout clothes today? Fine, load up a bag with books or groceries and suitcase-carry it around for half an hour. You will benefit a lot.

Bottom line: For almost any limitation, you can make a game of working around it. And the less your specialized your sport, the broader the menu of useful games and workarounds.

Strength Is a Skill

The third installment in our series, “Twenty Years of Pavel Tsatsouline.” 

“Nothing is more practical than a good theory,” and Pavel Tsatsouline has always excelled at distilling exercise science into something immediately useful and dummy-proof. In his short, entertaining 1999 book, Power to the People, he changed popular strength training by drawing consequences that now seem obvious from a theory so simple that it seemed axiomatic and boring.

The theory? “Tension = Strength.” “The tenser your muscles are,” Tsatsouline wrote, “the more strength you display.” You’re nodding and yawning, right? But what that means is that you can get stronger by “acquiring the skill to generate more tension.”

That one word, “skill.” Few of us understood right away, but with that word Tsatsouline had just started a revolution by introducing a very Russian paradigm that was almost completely new to the West:

Strength is a skill. You don’t “build” it physically, you “practice” it.

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Tsatsouline was like a distillery for Soviet sports research. Into his head went dozens of classics like Robert Roman’s Trenirovka tyazheloatleta (The Training of the Weightlifter) (1968), and out of his pen dripped a thin trickle of very potent training hacks.

That is why strength training is much like learning to play the piano, speak Hungarian, or do yoga, and you can use many of the same principles.

Recognizing strength as a skill practice was the seed of all Tsatsouline’s signature teachings: minimalism, sets of five, avoiding fatigue, and practicing as often as possible while staying fresh—all things that we will explain in due time. But for now, let us jump straight to some picturesque, practical examples.

Once you get that strength is a skill, you can apply that immediately and hack the nervous system to create extra tension (meaning extra strength) that very minute.

Here’s one such hack: With one hand, squeeze a friend’s arm as hard as you can. Now get ready to squeeze it a second time, but this time simultaneously squeeze your other hand in a fist as hard as possible. Or better yet, squeeze your other hand around some object, like your Nalgene water bottle. For neurological reasons, you can boost the tension in one limb by tensing the other one too. You can punch or push harder with one hand if you are pulling with the other hand, and your abs will light up like Christmas lights.

Here’s another one: if you are struggling to complete a pullup, have a partner stand behind you and lightly “karate chop” you under the armpits. Those are the lats, which power most of the pullup, and they will respond to the chopping by tensing up. That is, they will get stronger that very instant! And with a little practice, they will stay stronger even after your friend stops chopping on them. What has happened? Easy, you have learned to create more tension in your lats.

Furthermore, as it happens, the lats are special because they are heavily involved in virtually all strength movements. Once you learn to tense the lats hard at will, you get noticeably stronger in pretty much everything: squatting, deadlifting, pressing, grip strength, swinging a kettlebell, and lots of yoga postures. That tension in the lats will flow both to the smaller muscles—the shoulders, arms, hands, and abs—and  also to large powerful muscles like the glutes, hamstrings, and quads.

Aryan Invasion

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My house has been invaded by yogis! It’s great!

Everywhere you go, you stumble over someone pacing and chanting silently, hunkered down translating Bengali hagiographies on an iMac, or playing ragas on a guitar in the garden. These guys all trail the scent of sandalwood around the house, they keep the kitchen always smelling of warm cauliflower and turmeric, and in various places they have white dhotis laid out to dry and little pots of paste for painting the tilaka on their foreheads.

Imagine you are a teenage heavy metal fan and then Black Sabbath descends on your house and throws a week-long rager. Only now imagine that instead of stone-cold rockers they’re yogis, and their idea of a tear-the-walls-down-to-the-studs party is to smile a lot, be fairly quiet, and laugh frequently. It’s just like that.

Everyone should have a yogic bliss squad of Hindu mendicants who takes their home over twice a year and rejuvenates the place. Haribol! (Don’t tell the Buddha I said that. I’ll get in trouble. Seriously.)

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After Faleev: What to Expect

Our fifteenth and final installment on Russian physical culturist Alexey Faleev. Please find links to the whole series here.

 

If you follow Faleev’s program, you will be a happy camper for quite some time.

First, if you were looking to gain weight, you are probably already doing so. When I followed his 5×5 system, I ate like a lumberjack and over several months I gained about 25#.

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Me on Faleev’s program.

Not that it was all muscle! That does not happen in the real world. In fact, I will assume that your appetite will soar like mine did and caution you that, because you will begin eating so much, you should commit to eating the “cleanest” diet you can. Do not think that you have stoked your metabolic furnace so hot that you will not plump up if you start eating Oreos and milk. (That may, possibly, be a real-life example from my own past.)

Remember, you control how lean you are almost entirely by how you eat. Exercise has little to do with it. This is not a popular truth but anyone in the fitness industry can tell you this IF they are being honest.

Second, you should have plenty of energy. Powerlifting can become a harsh mistress and consume a lot of your time and physical “oomph.” And though Faleev has you working out often–five days a week! I hope you train at home–he keeps your workouts short. Above all, he is a master of recovery and motivation. When I am faithful to his “applied yoga” (my word, not his)–when I stretch after lifting, reinforce myself with little rewards, drink kvass, sleep plentifully, and train not for the sake of exerting myself but enjoying the relaxation of heavy, thick, spent limbs afterward–I LOVE LOVE LOVE to train. It is a truly spiritual joy. (As it had better be, if I have to apply burning horse liniment to my groin!)

Third, you will get strong. According to much better powerlifters than I, on a minimalist program like Faleev’s, with only three exercises, you can reliably progress up to the threshold of advanced powerlifting, where you can bench 1.5 times your bodyweight, squat double your bodyweight, and deadlift 2.5 times your bodyweight. (That fits with my experience also.)

But after that, you might need a different program. (Just keep the recovery techniques!!) Different people are built to excel in different lifts and lag in others. Me, I am a natural deadlifter because I have long arms, but I am also a lousy bencher because I am forced by my long forearms to press farther than guys with short “T-rex arms.” As a rule of thumb, if you are built for a particular lift, you can benefit from a minimalist program in which you practice just that lift with no extras. I built my deadlift just by deadlifting, nothing more. But the opposite is also true: if you were born with bad leverages for a certain lift, then once you are sufficiently advanced, if you want to keep getting stronger you will need to judiciously add certain “assistance” exercises. So for example, to build enough momentum to bench press the bar through my extra-long range of motion, I personally need extra work on my shoulders and triceps.

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Alexey “Nothing Extra” Faleev forbids dumbbell cleans & presses, or anything other than the The Big Three: the squat, bench press, and deadlift. But the farther you advance, the likelier it is that you will need to depart from Faleev’s minimalist program.

Except for a few genetic freaks, most of us will need that more complicated program one day. With his own trainees, Faleev accomplishes this in part by prescribing special isometric exercises. (For example, I would be assigned to press against an immovable stick belted firmly to my own torso, to mimic the “off the chest” phase of the bench press which is my weak point.)

But most American powerlifters today solve this problem by a different strategy, called the “Westside” method, that employs a panoply of assistance exercises. Some might say that, compared with the monotony of Faleev’s system, this is typical of an American temperament that prizes variety. The modern American style also uses much shorter cycles than Faleev’s long, regimented, 10-week plans. For an advanced lifter this is valuable because progress becomes ever more difficult and finicky and you routinely incur small but consequential injuries. And when you do, it can become impossible to adhere to the complex, coordinated plan two-month plan because you have to work around the injuries.

In a future series we will learn about one very successful Russian coach, Konstantin Rogozhnikov, and his own home-grown solution to problems of how to train a powerlifter who has outgrown minimalism like Faleev’s.

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Unless you are pretty advanced, you have not gotten close to outgrowing Faleev’s system. But even if you do one day, KEEP HIS RECOVERY TECHNIQUES! They are priceless.

Livid to Languid

Today we learn to drain the tension and enter bliss mode at will. This is the “warm and cozy” side of physical culturist Alexey Faleev’s yogic nervous system hacks. For its more vigorous flip side, where you learn to hit your “go switch,” visit our last installment, “The Dark Arts of Applied Yoga.” Or start from Part 1.

The Cool-Down

After the workout, Faleev wants you to plunge into a state of profound relaxation and pleasure right away so that you can begin recovering. “Do not forget, stress is just a prelude to the main goal: relaxation. We did not strain [in training] in order to strain, but to relax afterward.”

For that, we must turn off the sympathetic nervous system and switch on the parasympathetic system. And we can hack into it using any of the same three variables as before: muscular tension, breathing, and emotions.

To begin with, Faleev insists that you stretch immediately after lifting. This is non-negotiable: to jump-start recovery you must release the muscle tension with static stretching.

Take a tip from me. I hate static stretching because it’s uncomfortable. So get yourself some Jumpstretch bands. Play around with them and you’ll find that (1) you can stretch without hitting a hard “edge” since the bands have some give, and (2) you can stretch the muscles you want to target without having to contort yourself or support your bodyweight in uncomfortable positions.

To release muscle tension, Faleev likes relaxation techniques in which you tense muscle groups one by one, very briefly, and then lapse into full relaxation. Me, I say run to a “restorative yoga” class as fast as you (mindfully!) can. Hot yoga is the gold standard for active recovery, in my opinion, and a priceless complement to powerlifting, but it isn’t leisurely. Restorative yoga is an entirely different animal–all deep relaxation all the time–and it’s exactly what Faleev is looking for here, like jumper cables for your parasympathetic system.

Faleev wants you to love training, so he conditions you, like Pavlov’s dog, to associate your workouts with pleasure and relaxation. He says that psychologically you will be imprinted subconsciously with whatever happens at the very end of the workout, so we want to make it something very happy. After your exercise, he says, stretch with a feeling of languid, feline pleasure, like a cat stretching and relaxing in a sunbeam. Get under a hot shower and enjoy the pleasing sense of light tiredness in your muscles.

You must also reward yourself. Make it something that you enjoy, that you reserve solely for workouts. You must get the reward immediately after you complete the workout to benefit fully from the Pavlovian conditioning. For me it was chocolate chip cookies, as soon as the bar hit the floor. They really do sharpen your enthusiasm for training!

At moments like this, I adore Faleev because the great, thick-necked powerlifter talks about relaxation like a soft-handed voluptuary lying on a settee in Kubla Khan’s stately pleasure dome: “You have come a long way and have every right to rest now. So take advantage of it one hundred percent! After your relaxation exercises, lie down and feel the pleasant warmth spreading throughout the body. How pleasant rest is after exhausting work! This is bliss in comparison with rest after idleness – is that not so? So … go to the country of true pleasure, do not resist it.”

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“…close your eyes with holy dread, For he on honey-dew hath fed, And drunk the milk of Paradise.” Coleridge wrote it while high as a kite on opium and when Faleev writes these wonderful sybaritic passages on lassitude, I picture him as a gentlemen lying stoned on thick carpets with a cat.

For breathing, Faleev likes a variation on a common pranayama technique, with a subtle difference. If you’ve tried “triangular breathing” (an inhale, a pause, and an exhale), you probably learned to inhale and then hold the breath on a bellyful of air. But Faleev wants you to lengthen the exhalation as much as feels natural and then pause the breath on empty lungs: exhale, then pause, then inhale. Then transition immediately to the exhale and repeat. I can speak as someone who has dabbled in stuff like this for years, and I think Faleev has it right: if you are trying to lower your arousal and relax, pause for a little while after the exhale, not the inhale.

As for the emotions, Faleev points to “a law of the human psyche, that a person can keep his attention simultaneously on [only] three dynamic objects,” which is to say three moving or changing things, “and when there are three such objects in consciousness, then there comes an inner calm … You must have noticed that it’s nice to look at fire, flowing water, the breeze in the treetops, or fish floating in an aquarium. This is because when you observe three dynamic processes (the tongues of flame, the waves, the leaves, the fish), the brain is completely occupied and there is no room left for any other thoughts. It is from this that a person relaxes, plunging into a calm, peaceful state.”

Here’s another idea, something that was a game changer for me. Search for videos marked “ASMR.” I won’t try to explain, just do it. I’ll wait here … … … Done? The variety of such things is huge. Sample many types and see which kinds, if any, give you “the tingles.” (Two of my own favorites are here and here.) I’m told that not everyone responds to these stimuli, but they soothe me instantly into a helpless, blissful transcendence puddle and provide the inverse of an out-of-body experience, where my body feels like a warm, briny bubble bath and my consciousness dissolves in the huge tub like bath salts. Your mileage may vary, but for me, it’s instantaneous and unfailing.