The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [144]
The point of the deadlift is to keep repetitions low, elicit neuromuscular reactions, and create core stability in a hip drive. The repetitions should be kept between one and five, evoking strength. This is not done for hypertrophy (muscular growth); it is done to create a stable base from which to pull.
It’s possible to restrict the range of motion of the deadlift as you work up to full range of motion. You can, for example, deadlift a kettlebell off of a crate or lift a dumbbell off a step or platform. If it’s a significant weight and you are demonstrating the proper hip hinge, you’re going to benefit, even if the weight travels a short distance. Rather than skip the exercise, just elevate the weight until you have control. As you progress, lower it gradually and eventually lift it off the ground.
How do you put it all together? Just revisit the synopsis on here.
TOOLS AND TRICKS
Find a Functional Movement Screen (FMS) Expert (www.fourhourbody.com/fms) The FMS is Gray Cook’s primary tool for identifying imbalances. Use this site to find local FMS experts who can run you through the complete assessment. Scores of 14 or fewer total points—the “danger zone”—correspond to 35% higher injury rates. My first FMS score was 17 and computed by Eric D’Agati at the One Human Performance Center in New Jersey, which is the FMS home of the Giants NFL team.
FMS Self-Screen (www.fourhourbody.com/fms-self) Eager to test yourself without a pro? Use this stripped-down version as a starting point.
Chop and Lift Video (www.fourhourbody.com/cl)
Turkish Get-Up (www.fourhourbody.com/tgu) Zach Even-Esh demonstrates the Turkish get-up. Take note of his timing in this sequence. It’s not one continuous motion, but rather a specific set of movements with brief pauses. The slower you can do this, the better your technique is. Do not rush.
Cross-Body One-Arm Single-Leg Deadlift (www.fourhourbody.com/1SDL) This video demonstrates the proper execution of the 1SDL.
Squat (www.fourhourbody.com/squat) This is an outstanding tutorial on how to correct the lower back rounding common at the bottom of the squat.
Kayaking Dry Bags (www.fourhourbody.com/kayak) A kayaking dry bag is designed to keep water out. It can also be used to hold water in, and it’s a great way to travel and still do your TGU. I use the SealLine Baja Dry Bag 30, which holds up to 30 liters. One liter = 1 kilogram (2.2 pounds). Thirty liters gives you up to 66 pounds.
Bands for Mobile C&L: Gray Cook Bands (www.fourhourbody.com/cl-band) For those who want to do the C&L on the road or in their home, these resistance tubes are an effective and affordable substitute for exercise machines.
Metolius Nylon Daisy Chain for the C&L (www.fourhourbody.com/chain)
Black Diamond HotWire Carabiner for the C&L (www.fourhourbody.com/carabiner) Extremely lightweight carabiner rated “Best in Gear” by Rock and Ice magazine.
End of Chapter Notes
2. See “Tools and Tricks” at the end of the chapter.
3. I used a Flip Cam mounted on a nearby machine with a bendable Joby Gorillapod tripod.
4. The swing is not one of the Critical Four but a personal favorite. It is fully described in “Building the Perfect Posterior.”
5. Do you need sports-specific skills training? Of course. But if you don’t own these basic motor patterns, you shouldn’t be doing other exercises until you fix them. These are the foundation.
6. Like a perpetual motion bird. If you haven’t seen one, look at: www.fourhourbody.com/bird.
RUNNING FASTER
AND FARTHER
HACKING THE NFL COMBINE I
Preliminaries—Jumping
Higher
The more technique you have, the less you have to worry about it.
—Pablo Picasso
GARDEN STATE INDUSTRIAL PARK, WYCKOFF, NEW JERSEY
“What is that?” I asked.
Tom, whose arms were bigger than my legs, was rubbing something on his elbows in between sets of pull-downs.
“It’s horse liniment.”
Ha ha. Sure.