The Push Press – From Rack

by Al Myers

Scott Tully, of the Dino Gym, training the Push Press from Rack with 330 pounds in preparation for the Straight Weight Postal Challenge.

One of the lifts that will be “tested” at the Straight Weight Postal Challenge hosted this month by Thom Van Vleck is the Push Press from a Rack.  I want to “highlight” some of the rules for this lift.  The USAWA Rule book defines the rules for this lift as:

The rules of the Press – From Rack apply with these exceptions. The heels and toes may rise during the press. However, the feet must not move. The legs may bend during the press to initiate upward movement, but the legs must straighten simultaneously with the completion of the press.

The USAWA rules for the Press from the rack are as follows:

The lifter may take the bar from a rack, stands, or supports. The bar must be positioned on the chest as defined by the rules of the Clean prior to the start of the lift. The lifter must step back from the rack at least 2 steps. Once the bar and lifter are motionless, an official will give a command to press. The press is done according to the rules of the Press as defined in the rules of the Clean and Press. An official will give a command to lower the bar. Upon completion, spotters may assist the lifter in returning the bar to the rack.

As you can see, the rules are pretty straight forward for this lift.  One rule that I want to point out is “the legs must straighten simultaneously with the completion of the press”.   You can not  “catch” the weight overhead with your arms straight and  legs bent. That is not allowed.  This is a Push Press – not a Push Jerk.  Also, unlike a strict press, the heels are allowed to rise when doing a Push Press.  This DOES NOT mean the feet can move from their original position!  The bar MUST be held overhead until a down command is given by an official.

Thom has proposed this postal meet to find the STRONGEST team, not the best formula adjusted team.   There will be NO formulas used (bodyweight adjustments or age adjustments) in determining the best 3 person team.  Just the “total weight” lifted!!  This is the time, and opportunity,  for those supporting this idea to enter a USAWA competition where formulas can not be used as an excuse not to enter all-round weightlifting meets!   Results must be sent to Thom by the end of August to participate.

To Be Young and Strong!

by Al Myers

Colby Duranleau, of the Dino Gym, shown training the log last weekend in the gym. Colby is 19 years old, and at 6'6", 320 pounds bodyweight has a bright strength future ahead of him. His current training personal best with the log is 315 pounds.

It is always exciting to me when some new, young lifter joins the gym that shows great promise.  A few months ago Colby Duranleau started training at the Dino Gym and has made unbelievable progress in his training since then.   Those of us that have been around the iron game for quite a while (I hate to admit it – but that includes ME!) have the responsibility to help guide the “next generation” into the sport.  I think of those that helped me get started many years ago.  If it wasn’t for their guidance and encouragement, I might not have stayed after training and competing.

This is so true with our organization, the USAWA.  The other “veterans”, like myself, need to take the time to teach new, younger lifters how to do the All-Round Lifts.  We aren’t going to be around forever, and the younger lifters are the future of our sport.  Just look at our USAWA President Denny Habecker and his protege Kohl Hess as an example.  Kohl is “only 16” and already has great proficiency in the technique of many of the all-round lifts, due to the instruction given by Denny.  I was so impressed with Frank Ciavattone at the USAWA Nationals, where he and his son Frankie both participated.  It is obvious that Frank is doing his part in “passing down the tradition” to his son, who someday I predict will be one of the best lifters in the USAWA, the same as Frank has been for many years.   The USAWA will grow if each one of us takes the time to teach and mentor just one new lifter in the sport of all-round weightlifting.

A Look Back in USAWA History

by Al Myers

5 Years ago (June-August 2005)

* Frank Ciavattone won the USAWA/World Heavy Lift Championships in Walpole, Massachusetts on August 27, 2005.  Twelve competitors were in the competition.

* Steve Schmidt had a busy summer putting on strongman shows.  In North Judson, Indiana on June 18th, 2005 he pulled a 58,200# caboose 90 feet with his teeth.  On August 27th, 2005 in Knox, Indiana he pulled with his teeth a 18-Wheeler weighing 32,200 pounds.

*  Mike McBride wins Best Lifter at the USAWA National Championships on June 25-26, 2005 in Youngstown, Ohio.  The meet was hosted by Dick Hartzell and Carl LaRosa of the Jump Stretch Training Facility.

* The United States was the winner of the IAWA World Postal Championships promoted by the West Australian All-Round Association.  The six-man USAWA  team members included: Ed Schock, Eric Todd, Abe Smith, Al Myers, Lon Beffort, and Mike McBride.

* Frank Ciavattone, on June 11th 2005, performed a 800# Neck Lift at the New England Championships.

10 Years ago (June-August 2000)

*  On September 2-3, 2000, the IAWA World Championships was held in Mansfield, Massachusetts, hosted by meet director Frank Ciavattone.  A total of 39 lifters entered.

* Art Montini received the Ciavattone Award at the IAWA Awards Banquet.   This award was given annually by the Ciavattone Family in remembrance of Frank Ciavattone, Sr.

*  Howard Prechtel, the President of the USAWA and the IAWA at the time, broke a harness lifting record set by Warren Lincoln Travis in 1906.  To accomplish this record, Howard lifted 510 pounds for 3120 repetitions in 62 minutes, for a total poundage of 1,591,200 pounds.

* Three USAWA Clubs participated in the Postal League.  These clubs were the Powerzone Club, Ambridge BBC, and Clark’s Gym.

*  The 2000 USAWA National Championship’s Best Lifter was Ed Schock.  Schock just edged out Frank Ciavattone, John Monk and John McKean.  This championship  was hosted by Denny Habecker on July 1st and 2nd.

*  Bob Hirsh was inducted into the USAWA Hall of Fame.

15 Years ago (June-August 1995)

*  Clark’s Gym was the host for the 1995 USAWA National Championships held in Columbia, Missouri on June 3-4.  Kerry Clark was the  Female Best Lifter and Art Montini was the Male Best Lifter.

*  Howard Prechtel broke a long standing record set by Warren Lincoln Travis in 1927.  Travis had lifted 5,500,000 pounds using 1000 pounds for 5,500 repetitions in the Back Lift in 3 hours, 9 minutes.  Prechtel did 1,111 pounds for 5,460 repetitions for a “total poundage” of 6,066,060 pounds.  Howard was 57 years old when he accomplished this amazing record.

*  Howard Prechtel hosted the 1995 IAWA World Championships in Eastlake, Ohio on August 12-13, 1995.  Bob Hirsh was the men’s Best Lifter and Noi Phumchaona was the women’s Best Lifter.

20 Years age (June-August 1990)

*  The third annual IAWA World Championships was held in Glasgow, Scotland.  The best USAWA performances were by Noi Phumchona (2nd among women), Art Montini (second among the masters) and Barry Bryan (third among the men).

*  Barry Bryan was the top Open Male Lifter at the USAWA National Championships, hosted by Attilio Alacchi on July15-16.  Art Montini was the top Masters Lifter.  Jeanne Burchett was the top women’s lifter.

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(Credit is given to The Strength Journal, written and published by Bill Clark, for which all of the preceding information was found for this historical review.)

My Nautilus Leverage Grip Machine

by Al Myers

The Dino Gym's Nautilus Leverage Grip Machine.

The other day I was inspecting  all the equipment in the Dino Gym for any possible use damage (which there wasn’t) and it dawned on me that I have made all of the equipment in the gym, except one piece.  This piece is very unique – and it is the  Nautilus Leverage Grip Machine.  Dino Gym member Scott Tully donated it to the gym several years ago. It had been in  long-term storage at a local college for many years, and was “found” when the college was cleaning out and discarding old items from the college’s old weight-room.  It is still is great shape and now gets lots of use by the Dino Gym members.  Before Scott brought this grip machine in, I had never seen one before – even though in my younger training days I spent time training in Nautilus Facilities.  In the 80’s Nautilus was VERY popular and most towns had a Nautilus Gym.  I always imagined that this grip machine probably never was a big seller, as Nautilus main sales pitch at the time seemed to be aimed at the businessman who wanted to get in a full body workout in 30 minutes.  Most fitness lifters are not too concerned about having a strong grip.

This Nautilus Gripper focuses on the development of the  forearm muscles.  As you squeeze using both hands, the leverage arm rises.  Plates can be added to the end of the leverage arm to increase the difficulty. It also helps with the grip strength that you develop from training grippers, as the squeezing motion is very similar.  I always wondered how old this Nautilus Gripper was, as it appears to be an “original”.  Recently I posed this question on the IronHistory Forum.  Robert Francis gave me the answer I was looking for. (THANKS ROBERT! )  He explained this leverage grip machine was first manufactured by a Nautilus plant in Mexia, Texas in 1985.  It was one of the original Leverage Nautilus Machines.  It filled a line of other Nautilus Leverage Machines that included items like the Leg Press Machine and the Pullover Nautilus Machine.  Robert went on to explain that these Leverage Machines were the seed product of Hammer Strength, the company that formed after Arthur Jones sold off this line in 1986 to Travis Ward.

I feel very fortunate to have this unique piece of Nautilus equipment in my gym.  It is in a gym that appreciates it’s worth – and has members who will use it for its intended purpose to build a strong grip.  If anyone else has equipment in their gyms that they would like to see “highlighted” here in the USAWA Daily News, please send me a story and pictures.  Lifters ALWAYS like to hear how other lifters train, and learn about equipment that builds strength.

Taking Care of Your Back – Part 4

Part 4 – Reverse Hyperextensions

by Al Myers

Al Myers demostrating the "bottom position" of a Reverse Hyperextension.

Al Myers demonstrating the "bottom position" of a Reverse Hyperextension.

The routine of using a Reverse Hyperextension Machine in your training is nothing new.  This exercising device has been around for close to 20 years now, thanks to its inventor Louie Simmons.  I remember reading years ago Louie came to develop this machine when he was recovering from a serious back injury, and the only exercise he could do was  leg raises while laying on his stomach in his bed after surgery.  As he improved,  he started letting his legs hang off the bed, and then eventually starting hanging small amounts of weights on his ankles as he did this exercise.  He made a full recovery, and returned to high levels of competitive powerlifting, after sustaining an injury that would have left most people as lifelong cripples.  He is the ONE who should receive full credit for the invention of the Reverse Hyperextension.

I have used the Reverse Hyperextension in many ways, but I have found that the BEST use of it is for back recovery.  It has always been part of my “active recovery” back workouts on Thursday.  I don’t go very heavy on it, usually just 100 pounds for sets of 10.  I only do 4 or 5 sets.  This exercise is a non-compressive exercise, meaning that it does not apply any compressive force to the vertebrae.  It is the ONLY back exercise that I have found that will  “work out the back” at the same time it stretches the back muscles in tension.  You will especially feel it in the muscles at the lower lumbar – pelvis tie-ins.  You will feel a slight “pump” in these muscles after doing this exercise. This increase in blood flow to these muscles will greatly enhance the back’s recovery from your  previous hard deadlifting sessions.  Truly an essential exercise that should be part of everyone’s training program!  All together you can accomplish this with only 15 minutes per week.   I add a unique “twist” to the Reverse Hyperextension by adding a light band to it.  This band adds slightly more tension at the “top” of the lift, when your legs are fully extended behind you.

Al Myers demonstrating the "top position" of a Reverse Hyperextension. Notice how the band is attached.

Another exercise I like to do with the  Reverse Hyperextension Machine is Leg Curls, to work the hamstrings muscles.  I have never read about anyone else doing this particular exercise with this machine, even though I am sure others have.  To perform this Leg Curl, my initial movement is to curl the legs, after which I extend the legs behind me (while keeping the legs bent)  like a normal Reverse Hyperextension.  You will feel the ENTIRE hamstring being involved in this movement, from the knee to the pelvis tie-ins.  I used to do recumbent lying leg curls to work my hamstrings, but abandoned that movement in favor of this one. I felt lying leg curls only focused on the lower hamstrings, and didn’t work the upper hamstrings adequately. Again, I’ll do 4-5 sets of 10 of this exercise following my normal Reverse Hyperextensions in another 15 minutes.  So there you have it- 30 minutes a week on the Reverse Hyperextension, but with benefits that far exceed that time commitment.

This sums up my Thursday workout.  I feel it really helps my back recovery so I can train my back hard twice per week on a regular schedule.  Other things – make friends with a good chiropractor and make frequent appointments.  A slight shift in vertebral alignments or pelvis alignment needs to be adjusted as soon as it happens to avoid training setbacks.  Don’t wait a week and see if things get better – make an appointment immediately!!   I don’t have access to massages, but I know some lifters who feel that really helps in back recovery.  I use a jacuzzi a few times per week – and I know that helps relax the back which aids in recovery.  Occasionally I combine it with a cold shower, or a “cold douche” as my English friends would call it.  This was a favorite recovery method used by the great Old-Time Strongman Arthur Saxon.

If anyone has more specific questions on this workout on mine, please contact me and I’ll be happy to explain it further.

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