While many power sports activities have very important distinctions relating to power and muscle calls for, vitamin, and aggressive requirements, generally it may pay to study from others within the sphere. That’s a lesson four-time World’s Strongest Man competitor Rob Kearney, five-time Fittest Man on Earth® (2016-2020) Mat Fraser, and 2021 CrossFit Rookie of the Year Mal O’Brien appeared to take to coronary heart just lately.
On July 4, 2022, Fraser shared a video on his YouTube channel the place he, O’Brien, and Kearney had a joint coaching session. The routine was centered round Kearney first educating the log raise method to Fraser and O’Brien. Then, he had the duo proceed to sort out their arms and shoulders with heavy dumbbell presses.
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Notably, Kearney was just lately employed by Fraser’s coaching firm, HWPO (Hard Work Pays Off) because the chief of their new power program “HWPO Strong.” In a devoted program all through the week, Kearney will use his wealth of strongman information to assist members construct their power and conditioning on coaching days all through the week. This information would partly clarify Kearney’s involvement with Fraser and O’Brien.
As for the log raise, Kearney is aware of a factor or two about profitable method. In 2019, throughout the annual World Log Lift Championships, Kearney captured the then-American Record log raise of 213.6 kilograms (471 kilos). Similarly, the strongman as soon as demonstrated he has the power to correctly raise 215-pound dumbbells with one arm in a February 2020 coaching session with Brian Shaw.
If anybody’s certified to show a refresher on each the log raise and circus dumbbell press to 2 elite athletes like Fraser and O’Brien — whose CrossFit backgrounds veer otherwise — it’s Kearney.
The trio’s session occurred within the since-retired Fraser’s house gymnasium. Fraser is presently coaching O’Brien for the 2022 CrossFit Games on August 3-7, 2022, in Madison, WI. While the CrossFit Games don’t essentially characteristic strongman occasions particularly, there might be numerous overhead actions in occasions that require correct coaching and method. There weren’t many overhead actions within the 2021 Individual CrossFit Games other than some dumbbell overhead squats and a one-rep max snatch.
Since that might all the time change for this 12 months’s version, this time with Kearney might assist O’Brien put together for that by sprucing up her overhead prowess. Overall, the trio’s coaching session appears to be a wonderful demonstration of what athletes from completely different disciplines can study from each other.
After Fraser asks Kearney to supply a walkthrough of the log raise method, the strongman breaks it down into three segments — the decide, the clear, and the press.
The decide is when an athlete deadlifts the log to their hips for the “lap position,” or the place the athlete can relaxation their weight earlier than exploding it for a roll to a entrance rack place on their chest. That roll from the hips to the chest is the clear. Kearney says the right clear method is to hold the elbows excessive whereas the again is absolutely engaged, permitting the log to remain tight to the physique.
Finally, there’s the acquainted press. For a correct overhead lockout that includes the decrease physique, the athlete should barely dip their legs to press the log from that entrance rack place. Fraser first practiced the log raise with an empty log that weighed 90 kilos; Kearney critiqued his decrease elbow positioning that might throw him off steadiness with larger weight.
In phrases of numbers for the trio, Fraser ultimately accomplished a 104-kilogram (230-pound) log press for 2 separate reps. Meanwhile, Kearney determined to rep out 158.7 kilograms (350 kilos), and O’Brien locked out a profitable 72.6-kilogram (160-pound) split-jerk with the log.
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Heavy Dumbbell Press
Like the final train, Kearney breaks down the heavy dumbbell press method into segments. First, there’s the clear, the place the athlete has to get the dumbbell to the rack place on their deltoids. Then, with the elbow excessive, numerous the jerk motion upward is extra about getting beneath the dumbbell reasonably than attempting to press it up. Like the log raise, this requires the athlete to have a measure of leg energy reasonably than solely counting on the shoulders.
Fraser stored his power on correct method for the dumbbell press. It didn’t take lengthy for the CrossFit nice to know the rack place and begin ending clear reps. When O’Brien was up, she appeared unsure about tips on how to end the dumbbell press at first. Once she understood how the dip might assist generate pressure from the alternative leg, she likewise started to finish some reps.
At the time of this writing, the CrossFit group has not revealed the exercises for the 2022 CrossFit Games. If there are any strongman-like, overhead occasions in Madison, WI, O’Brien may need the sting over her friends because of Kearney’s steerage.
Featured picture: HWPO Mat Fraser on YouTube