Fitness knowledge: The law of torque

Fitness knowledge: The Law of Torque

There is a famous saying in the sports training industry: You cannot fire cannons on canoes.

This sentence represents the importance of having a solid foundation when you want to exert powerful strength and explosive power.

　　A very important concept mentioned in the book Becoming a Supple Leopard by the famous trainer Kelly Starrett: Laws of Torque (Laws of Torque)

　　I have shared a bench press technique with you before. Slight external rotation of the shoulder joint during bench press will make you more stable

　　Torque: Torque or twist something.

　　When the torque of your ball and socket joint is 0, the ball and socket joint is loose and cannot provide joint stability.

　　When you increase twist/rotation, the loose joints will become very tight and increase joint stability.

　　How to apply to training !

　　1. When you squat or deadlift, you step on the ground with a little external rotation force (just increase the power of external rotation, the toes do not move and become external eight. Imagine your feet piercing into the ground like an auger!), and when squatting, your knees push outward can help increase hip stability. This is because this can help activate your gluteus muscles and let you squat with the right muscles.

　　2. When you are bench pressing, the shoulder joint rotates slightly externally, bringing torque to the shoulder joint pits (torque), this is very important because it turns the shoulder blades into a very stable platform when pressing bench, and also avoids being squeezed and injured by the acromion.

　　You can imagine bending the bar or lengthening the bar. Turn the "elbow hole" forward, rotate the shoulder slightly outward, and rotate the palms counterclockwise at the same time. It seems like breaking the barbell!

　　3. The feeling of grasping the barbell during deadlift is the same as the bench press. The shoulder joint rotates slightly outward, the shoulder blade sinks, and tightens the latissimus dorsi! It helps your upper back stabilize!

　　4. During push-ups, the shoulder joint rotates slightly outward, as if it is to spread the ground and rotate it into the ground

5. Pull-ups, high-position pull-down and barbell rowing are also suitable!