Smaller moments arms create more force production in Weightlifting

Ever tried deadlifting a heavy weight as far away fro your body?Doesn't work to well does it?

Why?

 

Let's take a look at moment arms and physics and how small changes can maximize efficiency and creating more ability to lift heavier loads.

 

Moment Arm

A moment arm is the distance that of a force that causes rotation about a fulcrum. Think about a bicep curl:

The fulcrum is the elbow and the external force is the dumbbell weight that we grab with our hand curling it. The shorter this distance is (moment arm) the greater potential to lift weights because less force is needed to overcome the weight. Therefore, more force production can be applied to heavier loads at shorter moment arms.

 

Cao Lei of China demonstrates efficient pulling positions. Long arms, long tibias, medium size femurs where she keeps her small torso in neutral position to support the load about to lifted. She's reducing the moment arms in her limbs to create the needed force and speed to overcome the barbell weight.

 

Flexibility and strength can overcome long levers

 

Dmitry Klokov demonstrates  excellent ankle, knee and hip flexibility to keep his torso upright minimizing the distant on his femurs and lower back so that he doesn't have long moment arms that potentially wouldn't allow him to support a massive weight overhead (190kg snatch).

 

Making subtle small changes in positioning can allow you to create greater potential to lift heavier loads. This involves reducing moment arm lengths at a minimum to reduce work needed to overcome weights. Ask your coach how to maximize your starting position to create the ability to lift larger loads.

 

And don't forget to be stronger as well.

 

Coach Cano