Joint Health Silliness

New Information on Glucosamine and Chondroitin

By Dan Wagman, Ph.D., CSCS

Back in October 2013 my publication’s Journal of Pure Power e-Newsletter provided a review of the effects of glucosamine and chondroitin (G&C) in athletes. This, because these two supplements are said to not only heal joint pain and osteoarthritis, but to even save your joints from the supposed damage coming from training and competition (that training and competition is unhealthy for your joints is an utterly absurd proposition). Our e-Newsletter used cold, hard science to debunk these beliefs but I recently had occasion to see what the latest research on the topic reveals.

Background

Glucosamine and chondroitin are compounds that your body produces naturally. Both substances are the principal substrates in the biosynthesis of cartilage, the connective tissue between your joints (though it’s found elsewhere in the body, too). The thinking is that if you supplement with G&C, then you end up with more of it, thus being able to rebuild damaged cartilage more effectively. Alternatively, supplementation in healthy people is presumed to act as a prophylactic so that the stresses from training and competition won’t even get to the point of being able to damage your joints.

Fact Check

Since we published our G&C review nearly five years ago, a lot of additional research has been conducted. What this has allowed scientists to do is conduct review studies. Look at that as studies on the studies in order to come up with a coherent bottom line. One of the things I learned is that the supplement companies have done a fantastic job of reaching out; G&C annual sales have hit $8.33 billion. As one study stated, “It appears that careless, uninformed, and scientifically inaccurate analysis of the evidence base may still occur…” A different study clarified by stating that “the safety and efficacy of supplements remain unclear and are often clouded by misinformation in mainstream media.”

One of the most recent reviews conducted a detailed mathematical analysis of the actual effects of G&C compared to the placebo effect. Here’s what they found:

In terms of improving pain, in the short-term G&C’s effects fell right between favoring the supplement and favoring placebo; in the medium-term G favored placebo and C fell right between favoring the supplement and placebo; in the long-term both G&C’s effects fell right between favoring the supplement and placebo. When it came to improving physical function, in the short-term G&C effects favored the supplement; in medium-term G favored placebo and C fell between favoring placebo and the supplement; same for long-term. With findings like that, how could anyone have any confidence in these supplements?

But there’s another issue at play, that of G&C formulations. You see, there are a lot of different formulations out there and thus it becomes very difficult to ascertain what’s what. Therefore, a different review looked at the type of G&C and their effects. This study found that only patented crystalline glucosamine sulfate was able to deliver consistently high G bioavailability. Similarly, only pharmaceutical-grade C showed any effects worth noting. These findings, however, were only related to osteoarthritis. If you don’t have that condition, supplementation with G&C remains suspect if not outright foolish.

A study coming out of the field of veterinary medicine drew some interesting conclusions that I feel apply to human consumption of G&C, too. Here, the researchers from the College of Veterinary Medicine at the University of Minnesota gave 60 dogs with osteoarthritis G&C or a placebo for 97 days. The scientists learned that G&C held no benefits for the dogs. However, despite these irrefutable findings, the dogs’ owners felt that their animals improved throughout the study period, and this for the dogs that received the supplements and those that received the placebo. To the research team this meant that there was a placebo effect even in the dog owners.

Save Your Joints…er…Wallet

The proverbial bottom line is that you can’t expect G&C to be of much benefit to your joints. And if you’ve been supplementing with it and you think it’s helping, consider the very true and measurable effect called placebo. Be smart about the fact that human nature is such that it sometimes sees an effect that’s nonexistent. The supplement industry knows this and exploits it to the tune of $8.33 billion for G&C alone. Don’t allow yourself to be duped and defrauded.

 

  1. Bruyère, O., et al. Inappropriate claims from non-equivalent medications in osteoarthritis: A position paper endorsed by the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases (ESCEO). Aging Clin Exp Res. 2018;30:111–117.
  2. Liu, X., et al. Dietary supplements for treating osteoarthritis: A systematic review and meta-analysis. Br J Sports Med. 2018;52:167–175.
  3. Scott, R., et al. Efficacy of an oral nutraceutical for the treatment of canine osteoarthritis. Vet Comp Orthop Traumatol. 2017;5:318-323.

Passing of Jim Malloy

By Al Myers

These are the hardest blogs to write – when I have to report the death of a beloved USAWA member.  I just heard that long time USAWA member and supporter Jim Malloy has died. Jim passed away on February 27th at the age of 76.

His funeral will be on Monday, March 5th at the Blessed Trinity Church in Cleveland.  Details of this can be found at the following link: https://www.dignitymemorial.com/obituaries/cleveland-oh/james-malloy-7776583

Please share memories or stories of Jim on the USAWA Discussion Forum.  Or if you prefer just send them to me at amyers@usawa.com  I plan to take all of these memories/stories and put them into a future tribute blog about Jim, so please share.

Lifter of the month – Mark Raymond

By Al Myers

Mark Raymond lifting at the 2016 IAWA World Championships, in Lebanon, PA.

Mark Raymond lifting at the 2016 IAWA World Championships, in Lebanon, PA.

The USAWA LIFTER OF THE MONTH for January, 2018 goes to Mark Raymond, of Frank’s Barbell Club!

Mark has been very involved over the past few years in the USAWA, and is an active participant in meets hosted by Frank’s Barbell Club.  Mark helped Frank host the Fall Classic RD in January in Massachusetts, at Kim Lydon’s Gym.  Mark “took charge” of the sanctioning process and in submitting all the results for the meet. I was so impressed with the way Mark handled this, and how he properly wrote up the meet report with results on the website.  In addition to doing all this, he also put up some great lifts for USAWA record at the meet!

Great job Mark – you are well deserving of the Lifter of the Month award!

The Hip Lift

By Eric Todd

Murdo Hip Lifting at the Deanna Springs Memorial

Murdo Hip Lifting at the Deanna Springs Memorial

This is the third and final installment of articles regarding the lifts that will be contested at the Heavy Lift Championship.  This particular article is about the hip lift, which will be the last lift contested and the one in which the highest poundages should be attained.  Not unlike the other heavy lifts (including those that are not being contested-the harness lift and the back lift), the hip lift was a favorite of many of the old timers as it allows you to lift mostrous poundages.  It is the leverages and the short range of motion that allows that.  There are very few lifts out there where lifters can legitimately make the claim of having lifted a ton, but for some lifters, it is true in the hip lift.

The most ever lifted in the Hip lift was 2525 by John Carter who lifted it at the 1994 Heavy Lift Championship meet in Columbia, MO.  Big Frank Ciavattone was nipping on his heels with a 2515 pound effort at a record day in ‘07.  All the overall records in the 85 kilo to 125+ are at or above a ton.  Big numbers can be lifted in this discipline, and I do not imagine this year’s Heavy Lift Championship will be any different.

Steve Schmidt- one of the top 3 hip lifters in the history of the USAWA

Steve Schmidt- one of the top 3 hip lifters in the history of the USAWA

The first time I did any of the heavy lifts, I did the hand and thigh and the hip lift at the Deanna Springs memorial in 2002.  The difference between my results in the two lifts was negligible, and I just figured I was good at the hand and thigh, but not the hip. My results for years were about the same.  It was until I got a heavy bar and hip belt of my own that I was able to tweak my technique and make noticeable results in the hip lift.  Now the difference in my PRs between the lifts is 760 pounds.

I will tell you the thing I learned that made the biggest difference in a moment.  First I want to get into the generalities of the lift.  The rules as stated in the USAWA Official Rulebook , 10th edition are as follows:

A Heavy Lift Bar is used in this lift. A hip belt is also used, which fits over the hips and around the waist. An adjustable chain and hook is attached to the hip belt so it may be attached to the Heavy Lift Bar. The width of the hip belt must not exceed 4 inches. Hands may be used as support on the legs during the lift, but must be free of contact at the completion of the lift. The lifter assumes a position in which the lifter is straddling the Heavy Lift Bar. Width of feet placement is optional, but the feet must be parallel and in line with the torso. The feet must not move during the lift, but the heels and toes may rise. The lifter may adjust the chain length to his/her preference prior to the lift. The lift begins at the lifter’s discretion. The lifter is allowed one test lift to check the balance of the weight and to make adjustments to the chain length. The lifter will stand and lift the weights from the platform. The shoulders and torso do not have to be upright upon the finish of the lift. The legs must straighten, but the knees do not need to be locked. Once the weight is motionless, the hands free from the body, and the plates on both ends of the bar are off the platform at the same time, an official will give a command to end the lift.

The execution of this lift is rather simple.  Place the hip belt around your waist.  Straddle the big bar.  I always sit on the weights to attach my chain. Run the chain through the designated space in the bar, then back up to clasp to the other end of the hip belt.  Connect it at a length where you have some flex in your legs, but not a boat load.  You will want to start with your feet placed such that your chain is perpendicular to the floor. Start with your hands on your thighs, and drive up through your feet.  When both ends of the weight leave the floor simultaneously, remove your hands from your thighs.  At that point, you will get a “down” command from your official.

Now, the key in my eyes for this lift is the belt placement.  When i started off, I would put the hip belt about where my powerlifting belt sat, around my core.  So when I executed the lift, the belt was pressing against by lower back.  The more I practiced the lift, the more I realized this placement was wrong.  It is called a hip lift for a reason.  Push that hip belt down on your hips.  Anymore it is not on my low back at all, and that has helped my results tremendously.  

So, there you have it.  Go find a big bar and a hip belt and give it a whirl.   You will lift more weight than you ever thought possible (unless you have done a back lift or a harness lift, then maybe you have lifted more). This will be the last lift contested at the Heavy Lift Championship.  It has more than once been the deciding factor in who the overall champion would be.  Now you have a primer for all three lifts.  So, time to get training and get that entry into the mail.  I will be waiting…

A video of Steve Schmidt hip lifting:

 

 

The Hand and Thigh

By Eric Todd

Big Frank Ciavattone doing a big hand and thigh. Frank has not only promoted the Heavy Lift Championships in the past, he is a four time Heavy Lift Champion!

Big Frank Ciavattone doing a big hand and thigh. Frank has not only promoted the Heavy Lift Championships in the past, he is a four time Heavy Lift Champion!

With the Heavy lift Championship just a few short months away, I am going to continue on with my series on the Heavy Lifts.  The last article on the series focussed on the first lift we will be contesting at the event, the neck lift.  This one will focus on the second lift in the order of the meet, the Hand and Thigh Lift.  The hand and thigh lift is a quite old lift.  It was a favorite of many old timers, and was done by many of them including Louis Cyr and Warren Lincoln Travis.

Quite a bit more should be lifted in the hand and thigh than in the neck lift.  The heaviest neck lift is around 1000 pounds, while the heaviest hand and thigh is over 1900, by Joe Garcia.  However, that is quite an outlier, as most of the rest of the best hand and thighers in the USAWA are in the 1500-1600s. The rules of the Hand and Thigh in the rulebook are as follows:

A Heavy Lift Bar is used in this lift. A hand bar is also used, which must not exceed 28 inches in length and 1 inch in diameter. The hand bar will have an adjustable chain and hook attached to it in the center so it may be attached to the Heavy Lift Bar. No knurling is allowed on the hand bar. The lifter assumes a position with the Heavy Lift Bar in front of the lifter, or the lifter may straddle it. The feet must be parallel and in line with the torso. Width of feet placement is optional. The feet must not move during the lift, but the heels and toes may rise. The lifter may adjust the chain length to his/her preference prior to the lift. The hand bar must be in the lifter’s grasp and will lie across the thighs. The hands must remain on the hand bar and must not change position during the lift. The lift begins at the lifter’s discretion. The lifter is allowed one test lift to check the balance of the weight and to make adjustments to the chain length. The lifter will stand or lean back to lift the weights from the platform. The shoulders and torso do not have to be upright upon the finish of the lift. The legs must straighten, but the knees do not need to be locked. Once the weight is motionless, and the plates on both ends of the bar are off the platform at the same time, an official will give a command to end the lift.

So, I have seen the hand and thigh done with both feet in front of the bar and also straddling the bar.  That being said, from what I have seen,  far better poundages are done with both feet in front of the bar.  I like a flat sole, such as wrestling shoes for the hand and thigh (as well as all the heavy lifts for that matter) though I am not sure if that offers any advantages or not.  Some people, me included, like to stand on a platform of sorts to complete the lift.  It seems to give you better leverage to complete the lift.  My platform comes by way of a few sawed off 4×4 timbers. Stance is optional, but I prefer a rather narrow one.  I like my shins just a few inches behind the bar so my knees can float over the bar when I bend them to dig my knuckles into the top of my thighs.  Grip is optional, but I would suggest double overhand with the thumbs in line with the fingers.  You do not need your thumb to lock in the bar, as your thighs serve in that capacity, so I have been more successful with keeping them over the top of the bar. Once you have the bar locked into your thighs, lean way back, looking up, and drive back on your heels.  The first few times I did this, I had someone spotting me from behind, because I felt I may fall over.  I never have, though.  As soon as both sides are off the platform simultaneously, you will get the down command.  As you can see in the rules, if your chain length is wrong or you are off center and only one side comes up, you do have the opportunity to make one adjustment.

Not unlike the neck lift there is no absolute substitute for actually doing the hand and thigh to train for the hand and thigh.  The technique takes some getting used to in order to become proficient at it to maximize your poundages. However, there are some movements that doing help strengthen your connective tissue.  Strong connective tissue (such as tendons and ligaments) is crucial to heavy lifting.  You could halfway simulate an hand and thigh with heavy partial barbell pulls in a rack.  You could also play with heavy squat lockouts or heavy partials on the leg press to help build strength in your connective tissue.

Check out this video of Jim Malloy performing a 1200# Hand and Thigh at the 1991 National Championships, and keep training for the Heavy Lift Championship!

https://www.youtube.com/watch?v=JrxZWECwMq0

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