ON THE BENEFITS OF SUBORDINATE EXERCISES
BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND
BY DONNY SHANKLE CPT
“Familiarity Breeds Contempt.” Anonymous
Weightlifter Jon North says you can't have sticky toes and he is absolutely right. Sticky toes means you are not moving your feet and if you are not moving your feet you are not trying to jump against the platform powerfully. Power is what moves the bar, and when you combine violent power with timing that has been channeled perfectly through years of practice you put together a beautiful lift. Their are a few things as I explained in Chapter one which every weightlifter must do. Things like staying over the bar, keeping the bar close, and moving your feet. Getting away with details beyond this is determined by how physically strong you are.
You must move! When you are about to take an attempt your mind is blank. Those moments before you take the attempt however, as you are in thought, you must be telling yourself to move and move very fast. Not moving the feet is the third most critical mistake beginning weightlifters make behind not keeping their backs straight and not knowing how to use the hips. This is such an easy fix yet surprisingly many people have difficulty with it because they cannot either dance or they are shy. Pick your feet up as you “finish” so that they move slightly and with authority during your “receive” command. You must make the gym resonate with your power. If you are not picking up your feet or are landing timidly on your toes your wasting your time.
Skipping rope is a great little exercise I have done since I was young. Along with climbing it is one of the best exercises I did growing up. The former made my upper body strong and flexible, the latter made me light on my feet and nimble. I can remember as a little boy on the playground double-dutching at recess and I got pretty good at it. Even today I skip very well for a heavy weightlifter and this has helped me succeed. If you do not think being strong and swift of feet is important for the weightlifter you're a boob. Adding in some training which gets your feet moving on days you are not going to maximum is good. Learn to be light on your feet and this will help you immensely as a weightlifter.
REPS: 2 minutes
ADVANCED WAY: wear ankle weights and add in tricks like doubleunders and criss crosses
DURATION: 6-10 minutes when you allow for rest between sets
PLACEMENT IN TRAINING: Active rest day