Maximum torque and efficient bar paths

When it comes to Weightlifting bar paths are highly looked at. Bar paths can give us an understanding as to how the forces are being expressed. Not all bar paths are expressed equal. Depending on certain factors such as limb lengths and technique expression some bar paths will differ from others. However, there is a general expression of how a bar path should look like. For example, the bar path of a snatch looks very similar as the bar path of a clean. 

Take a look at the bar paths above for the snatch and clean and jerk. Very similar. The most efficient lifters in the world are able to maximize the forces that create the lift in the bar while at the same time express the most efficiency. Long story short, they waste nothing. This comes from years and years of training BUT from perfect training. 

Torque

Torque is force that is acted upon a rotating joint or rotating starting point. For the sake of training, most torques take place around joints such as the knee, hips, elbows etc. Torque is simply another term to define force that is being expressed around these joints. Nothing to fancy but I hope you get the point. 

Maximizing efficiency

The most efficient bar paths are those with the smallest moment arms thus reducing work on the force producing muscles. If work is reduced that means you can maximize force production from the working muscles given along the same bar path. 

The importance of bar path

In order to create maximum torque (maximum force production) it's so important to maintain an efficient bar path. This is why coaches continue to stress to keep a close bar path. Keep the bar close at all times. By doing so, greater efficiency is accomplished and you can create more force.

Deadlift

Question: is it easier to deadlift a weight close to your body or away from your body?

For those that have lifting experience I'm sure you know by now that it's much easier to deadlift a weight close to your body than away. But why? Simple, by bringing the bar close to your body as much as possible you minimize the moment arm. Therefore, your muscles such as the hips can produce more force acting on the barbell. This is the most efficient way to deadlift a weight. 

If you take a look at the picture above you can see the moment arm highlighted in red. It's the distance from the barbell to the prime moving muscles the hips. The longer this moment arm is the more work you will have to do. Torque is being expressed around the hip muscles that are doing the work needed to overcome the weight. Whether you're doing a deadlift, snatch, clean and jerk or squat it doesn't matter. The laws of physics apply the same to everyone and everywhere. 

In conclusion, to express a more efficient bar path it's essential to keep the bar close to you at all times during the ROM (Range Of Motion). Maximum torque will always be created when the moment arm is decreased to express the greatest efficiency possible. To create this, it's important to practice as perfectly as possible. There will be times when you don't have the maximum energy to lift heavy that day which is a great time to practice. Keep the bar close at all times during the ROM.

Coach Cano

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