Violence and Weightlifting
Let's talk technique AND aggression. What I call "violence" with your barbell lifts.
Picture this: you're in class, eyeing that barbell loaded with more plates than you've ever lifted before. You know you've gotta nail that technique to get it up smoothly and safely.
But then there's this idea floating around that a bit of controlled chaos, a dash of aggression, can help you power through. It's like walking a tightrope between precision and primal energy.
Let's talk technique first. When it comes to weightlifting, mastering the form is like laying down a solid foundation for a house. It's crucial. It's about keeping your body safe from injury while efficiently using your muscles to move that weight. Think of it as the blueprint to success.
But then there's this other side, this idea of letting loose a bit, tapping into that inner beast to push through barriers. Sometimes, in the heat of the moment, you might let your form slip just a tad to summon that extra power. It's like revving the engine a bit harder to hit that top speed.
This controlled aggression can give you the edge, that burst of strength you need to hit a new PR.
So, it's a bit of a balancing act. You don't want to throw technique out the window completely, risking injury or sloppy lifts.
But you also don't want to hold back so much that you miss out on tapping into your full potential.
It's about finding that sweet spot where technique and aggression dance together, pushing you to new heights while keeping you safe and sound.
1RM vs. Heavy Single
Sometimes in our programming you’ll see a day where we’re “Building to a Heavy Set” of a lift. Well, what does that actually mean to you?
For some, the phrase “Build to a Heavy” implies that you are meant to load up the bar with as much weight as you can possibly lift, more than you’ve ever lifted in your whole life, shatter the earth, crush mountains, crack the sky, piss lightning, and crap thunder. And some days, it might be just that.
Realistically most days, it ain’t.
When you see our programs call for a heavy set of a lift within the confines of a block cycle program what that should mean to you is, how heavy do I FEEL like lifting today? What’s the heaviest set I can hit with picture perfect, crisp technique? What’s the heaviest set I can hit in the context of all the other things I’ve done today, or will do today?
Some days, 80% of your 1RM is actually 100% of your available effort. It just be like that sometimes. And there’s nothing wrong with that. You don’t have to lift as heavy as you’ve ever lifted in your life to get good quality work in to build strength.
Some days you’ll be well rested, recovered, and firing on all cylinders. That bar will feel lighter than it’s ever felt, and you’ll be champing at the bit to try to set a new PR. On those days, a heavy set might just be a new PR, but abandoning good quality movement to get there is never the play.
Think of it like squares and rectangles. All squares are rectangles, but not all rectangles are squares. It’s the same way with heavy days. All PR days are heavy days, but not all heavy days are PR days.
Having an opportunity to lift heavy relative to how you’re feeling lets you set the stage for your own success. Instead of feeling pigeonholed into a set percentage - you get to decide what feels heavy, and it gives you an opportunity to dial in and focus on technique deficiencies under a perceived heavy load.
I’m sure if you listen to your body and let the day
1RM vs. Heavy Single
Sometimes in our programming you’ll see a day where we’re “Building to a Heavy Set” of a lift. Well, what does that actually mean to you?
For some, the phrase “Build to a Heavy” implies that you are meant to load up the bar with as much weight as you can possibly lift, more than you’ve ever lifted in your whole life, shatter the earth, crush mountains, crack the sky, piss lightning, and crap thunder. And some days, it might be just that.
Realistically most days, it ain’t.
When you see our programs call for a heavy set of a lift within the confines of a block cycle program what that should mean to you is, how heavy do I FEEL like lifting today? What’s the heaviest set I can hit with picture perfect, crisp technique? What’s the heaviest set I can hit in the context of all the other things I’ve done today, or will do today?
Some days, 80% of your 1RM is actually 100% of your available effort. It just be like that sometimes. And there’s nothing wrong with that. You don’t have to lift as heavy as you’ve ever lifted in your life to get good quality work in to build strength.
Some days you’ll be well rested, recovered, and firing on all cylinders. That bar will feel lighter than it’s ever felt, and you’ll be champing at the bit to try to set a new PR. On those days, a heavy set might just be a new PR, but abandoning good quality movement to get there is never the play.
Think of it like squares and rectangles. All squares are rectangles, but not all rectangles are squares. It’s the same way with heavy days. All PR days are heavy days, but not all heavy days are PR days.
Having an opportunity to lift heavy relative to how you’re feeling lets you set the stage for your own success. Instead of feeling pigeonholed into a set percentage - you get to decide what feels heavy, and it gives you an opportunity to dial in and focus on technique deficiencies under a perceived heavy load.
I’m sure if you listen to your body and let the day
1RM vs. Heavy Single
Sometimes in our programming you’ll see a day where we’re “Building to a Heavy Set” of a lift. Well, what does that actually mean to you?
For some, the phrase “Build to a Heavy” implies that you are meant to load up the bar with as much weight as you can possibly lift, more than you’ve ever lifted in your whole life, shatter the earth, crush mountains, crack the sky, piss lightning, and crap thunder. And some days, it might be just that.
Realistically most days, it ain’t.
When you see our programs call for a heavy set of a lift within the confines of a block cycle program what that should mean to you is, how heavy do I FEEL like lifting today? What’s the heaviest set I can hit with picture perfect, crisp technique? What’s the heaviest set I can hit in the context of all the other things I’ve done today, or will do today?
Some days, 80% of your 1RM is actually 100% of your available effort. It just be like that sometimes. And there’s nothing wrong with that. You don’t have to lift as heavy as you’ve ever lifted in your life to get good quality work in to build strength.
Some days you’ll be well rested, recovered, and firing on all cylinders. That bar will feel lighter than it’s ever felt, and you’ll be champing at the bit to try to set a new PR. On those days, a heavy set might just be a new PR, but abandoning good quality movement to get there is never the play.
Think of it like squares and rectangles. All squares are rectangles, but not all rectangles are squares. It’s the same way with heavy days. All PR days are heavy days, but not all heavy days are PR days.
Having an opportunity to lift heavy relative to how you’re feeling lets you set the stage for your own success. Instead of feeling pigeonholed into a set percentage - you get to decide what feels heavy, and it gives you an opportunity to dial in and focus on technique deficiencies under a perceived heavy load.
I’m sure if you listen to your body and let the day
Member Wall
People who workout with friends are 78% more likely to continue their fitness habit, as compared to those who workout by themselves.
So, if our massive Member Wall helps you make new friends at Derby City - which then keeps you active and working out - then it's well worth the time & effort.
Think of your body as a high-performance machine. Just like you wouldn't rev up a car without warming up the engine, you shouldn't dive into your workout without priming some key areas
Namely: butts, guts, & lats.
Here's why:
🍑 Hips/Glutes: They're the powerhouse of our movement. Activating them improves range of motion, proper firing sequence, reduces the risk of a low back injury, and enhances our ability to produce power.
💥 Core/Abs: Your body's stability headquarters! A strong core not only helps you maintain proper form but also improves balance and posture.
🦅 Lats: These wings aren't just for show! Engaging your lats stabilizes your shoulders and spine, and keeps your toros rigid on heavy lifts like squats, deadlifts, cleans, and snatches.
So, that's why you'll see them so often in our warmups. And, if you're working out alone, those are three areas you should target, too. Your body will thank you with better performance, fewer injuries, and maybe even a little extra oomph in your stride.
Tibialis Anterior Foam Roll Smash - Knee / Shin Pain Solution
This trick won't solve EVERY knee problem, but it can solve knee pain due to running or walking long distances while wearing heavy shoes.
This drill (dubbed the Bonesaw by Dr. Kelly Starrett) works wonders for knee pain, as well as heel cord, calf, and ankle mobility restrictions.
I believe in the phrase "where it is, it ain't", which is a line used by many Physical Therapists when treating muscle pain. It means that just because your knee hurts, that doesn't mean your knee is at fault. In this case, the shin muscle is.
Typically, where you feel your pain isn't where it's coming from. Watch and give the Bonesaw a shot.
Chaotic Burpees are our favorite type of Burpees? 🤷♂️
Fix Your Hip Pinch
A pinch in the front of your hip during Squats, Cleans, whatever... might be caused by:
👉 - Less-than-ideal position (overextended butt out position)
👉 - Weak hip flexors & psoas
You might think you need to stretch the front of your hip, since it feels tight. We'd suggest you strengthen it, instead.
This standing, wall-leaning psoas-march variation is easy to add to your warmup before (or during) class.
The muscles supporting your hip have attachments on your spine (lumbar region), pelvis, and your leg (femur). As a result, weak and/or tight hip flexors can have a big impact on your lower back, pelvis, hip, and knees.
If this vid speaks to you, we'd be happy to quickly diagnose you in the gym and give you some "school work" to perform as part of your warmup routine. Or, if it's bad enough, we have a few fav Physical Therapists in town that we'd be happy to recommend.
Just let us know how we can help.
