Biomechanics

Weight training, Biomechanics

THE IMPORTANCE OF FOREARM POSITION IN THE BENCH PRESS TO AVOID IMPINGEMENT AT THE SHOULDER

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In the last post we talked about the close grip bench. We explained why you would do a close grip bench, how to do close grip bench… Now, we´re going to talk about the way is teached the regular bench press, that is to say, the standard bench press from the blue book that Starting Strength coaches teach. I’m going to talk about elbow position, forearm position, and shoulder position, and why we want those positions the way we have.

Weight training, Biomechanics, Kinesiology

WHAT GRIP WIDTH SHOULD YOU USE IN THE BENCH PRESS?

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The width of your grip on the bench press is a relatively important variable in the training effect you obtain from the exercise. A wide grip on a bench press is typically what is used in powerlifting meets because the wider grip in the bench press reduces the range of motion that the bar has to travel. It is thought that a shorter range of motion would enable you to bench more weight. And if you get used to doing it with a wide grip, that’s probably true. Most bench press records are set with a wide grip. In fact, the inside score mark on a bar is the widest permittable grip for the bench press. In other words, your index fingers have to be making contact with some part of that inside ring, and that’s the widest permittable grip.

Track and field, Biomechanics, Kinesiology

HOW TO DEVELOP PROPER SPRINTING POSTURE: THE HARD POST

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Run faster with proper sprinting posture and technique. In order to maximize speed you have to be able to apply maximum force to the ground. This post addresses some of the biggest mistakes made by sprinters and coaches (i.e. staying low and breaking at the waist). In it, I show you based on the teachings of coach Karim Abdel Wahab how to develop proper posture (the hard post) and demonstrate one of the first sprinting drills to achieve this. Finally, you can read Olympian Jeremy Dodson´s insight into developing proper posture and the hard post to maximize speed.

Track and field, Biomechanics, Exercise physiology

DO YOU HAVE THE RIGHT BODY TO BE FAST?

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Do you have the right body to be fast?  The hard truth is your parents set your speed potential. We know that’s not some hot take. Everyone points it out all the time. But what are the specific physical traits that are supposed to make you fast? Scientists have measured it  all: leg length, muscle fibers, bone structure,  and even the so-called speed gene. So, let’s find out if you have what it takes to be fast.

Track and field, Biomechanics

SPRINT AND JUMP LIKE A PRO: THE KEY DIFFERENCES BETWEEN SPEED AND POWER

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Many athletes don’t understand the difference between force, power, and speed, and how to apply these concepts to their performance. Next, you’ll learn how to master the art of power and force and take your sprint and jump performance to new heights. This applies to sprinters, jumpers and even multi directional athletes. In this post I teach you based on the teachings of the former world record holder Willie Banks the difference between speed and power and how to develop force when sprinting. You’ll also learn some key drills that help athletes understand how power and force influence performance on the track or field.

Track and field, Biomechanics, Kinesiology

CAN THE TOE DRAG IN SPRINT STARTS MAKE YOU FASTER?

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Does the toe drag make you faster and should you use it to improve your speed? In this post you’ll learn:
What the toe drag is (and why most sprinters get it wrong).
Why and when it’s used by olympic sprinters.
Some tips that will help you decide if you should implement the toe drag technique into your sprint training.
The toe drag is all about low heel recovery. You may have seen athletes like Usain Bolt and Asafa Powell performing a toe drag in their warm up. What’s good for them is good for the rest of us mere mortal sprinters, right? As with most things in track and field, it’s not that simple. In this post we break down from the perspective of Olympic sprint coach Ken Harnden why the toe drag isn’t as straightforward as many people make it out to be, and provide some pointers on how to properly implement this technique into your starts.

Track and field, Biomechanics, Kinesiology

THE FASTEST WAY TO IMPROVE YOUR SPRINTING MECHANICS

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If you want to run faster, you have to apply more force down to the ground. One of the best ways to maximize your force production is to develop great frontside mechanics. So what are frontside mechanics? How are they different from backside mechanics? Can you gain one and lose another? Which one do you want? What does  that all mean and how does it relate to speed? So what I want to do with this post is give a good overview of what frontside and backside mechanics are, and why they’re important. Then we’re going to give you some really great drills that you can do to develop your frontside mechanics.

Track and field, Biomechanics, Kinesiology

A-SKIP vs B-SKIP: THE KEY DIFFERENCES YOU NEED TO KNOW

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What are the key differences between the A-Skip and the B-Skip? Former Olympian and world record holder Wille Banks has all the answers. Whether you’re a sprinter or a jumper, these drills are essential for developing proper ground contact and technique. Most coaches focus on the leg action, but the real key to sprinting faster is applying the maximum amount of force down to the ground. The fastest sprinters on the planet produce 5 times more vertical force into the ground compared to slower ones. By learning how to perform A-Skips and B-Skips correctly, you’ll be able to develop your vertical force and ultimately improve your speed.

Track and field, Biomechanics, Kinesiology

WHY IS STRIDE LENGTH SUCH A BIG DEAL IN SPRINTING?

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Stride length significantly impacts sprinting speed. However, there is a right way and a wrong way to increase your stride length. The world’s fastest athletes distinguish themselves by having longer strides compared to their slower counterparts. But it’s not because they actively try to lengthen each stride. It all comes down to force production. In this post, you’ll gain insights into how top-tier sprinters achieve their impressive stride length. You’ll also learn what not to do – avoid extending your stride by casting your foot outward or over-striding. Additionally, we’ll cover essential measurements that enable you to determine your optimal stride length based on specific measurements of your leg length.

Track and field, Biomechanics, Kinesiology

TOP 3 SPRINTING TECHNIQUE DRILLS: THE SIMPLEST WAY TO RUN FASTER

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Unlock the secret to sprinting faster with a no-frills approach in this quick guide. Ditch the overwhelm of endless tips and discover how to implement the most effective sprinting drills into your routine effortlessly. Whether you’re a seasoned sprinter or a coach looking to enhance your athletes’ speed, this post simplifies speed improvement, focusing on what truly works. Dive in to transform your sprinting technique with simplicity and precision. Ready, set, sprint smarter!

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