It is not enough to have muscle; you must know how to use it.
Soviet experiments revealed that even elite weightlifters made large errors in estimating the height of the lift, the magnitude of the force, etc. Then Robert Roman, a champion, scientist, and coach, developed the following tactic for honing one’s “muscle-joint sense.” As a result, the top dogs got even better and some unpromising also-rans became world class!
Prof. Roman’s invention was lifting blindfolded. He explained that because we so heavily rely on our eyesight, we do not pay enough attention to the various sensations in our muscles, tendons, ligaments, and joints. When blindfolded, the athlete is forced to listen to his body.
Kick off your muscle-joint sense training by getting a pair of blindfolds. Dr. Mel Siff suggested using an airline sleep mask, a luxury unknown to the Soviets. Roman did not recommend lifting with your eyes closed because it distracts you from what you are supposed to be doing.
Before taking on this challenge, you need to already be competent in a given lift or exercise. Putting oneself at a disadvantage is a winner for the intermediate and the advanced and a folly for a beginner.
Anticipate the worst case scenario and plan accordingly: choose lifts and weights you are comfortable with, clear the space around you, recruit competent spotters, etc.
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| | A get-up with a shoe on the fist,
as demonstrated by Karen Smith, StrongFirst Certified Master Instructor,
is a good choice for blindfolded training.
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| Introduce blindfolded practice into your warm-up sets. Alternate sets with and without the mask. Do not just go through the motions but concentrate on the feedback your body has to offer: weight distribution, joint angles, muscular tension, etc. When something does not feel right, correct it, and remember what you have corrected.
This long lost Soviet tactic will help you develop a sniper precise technique which will translate into greater strength.
But first, get your lifting fundamentals down.
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| | Kettlebell + Barbell + Bodyweight Online Courses |
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