Punched in the Face

I’ve written in the past about energy leaks when in the gym, particularly with the big, compound lifts. An energy leak can cost you in terms of maximum lifts, hypertrophy (although more indirectly), and injury. At my gym, I consider energy leaks to occur at the joints the majority of the time, but I suppose the biggest energy leak occurs in a non-joint area—the core. If you have a weak core, all power and strength developed at the foot’s contact with the ground is diminished at the ‘marshmallow’ core before it could reach the upper extremities.

However, this supposition isn’t about the core. I was just using that to make a point. The biggest observable energy leak that I deal with on a weekly basis is at the wrist joint. I joined a ‘fight club’ last summer and learned quite a bit about punching and the true mechanics behind punching. If you punch with a limp wrist, you’ll more than likely break your hand and multiple digits. That was one of the first things they taught me at the club. In order to throw and connect on an effective punch, your hand must be clenched tight. You must get your forearm and elbow in line with the wrist and hand to transfer more power. Interestingly, the harder you squeeze your hand together (not with the thumb in there), the more the flexors of the forearm contract and the more motor units you’ll recruit. Again, this isn’t my area of expertise, but I did learn a bit there.

So when benching, I often have guys perform two good reps. Then they lose mental focus, let up on their grip, the wrists snap back, and the weight crushes them. I always tell my guys to pretend that they’re going to throw a punch and that they need to try and break the other guy’s face. This instantly cues up a firm handle on the bar. Nervous system activity will also be aroused. When I correct this for the first time in a guy, he is amazed at the higher poundage he can use instantly.  As an aside, I’m a big proponent of not using an open grip when lifting anything. I was performing dynamic bench last year with this type of grip, and the bar slipped and landed on my head (not fun). In addition, you won’t be as strong or be able to produce as much force with an open grip.

I’m not sure if there is any ‘science’ to back up my coaching lesson, but I have observed it to be true multiple times throughout the last year. I also instruct my guys to ‘break the face’ when they are deadlifting or squatting. Again, more force can be produced. This is another big plus for grip training but a totally different topic.

Remember, for your guys to get instant improvement, have them picture their ‘least favorite person’ and grip the bar like they’re going to throw a punch. It will go right through the least favorite person’s face! I love analogies!