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Pavel Macek

Level 8 Valued Member
Master Certified Instructor


From the StrongFirst RESILIENT Manual: Assisted Prying Bodyweight Hack Squat⁣

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Hold your training partner or e.g. a power rack. Put your feet together and turn your feet out. Open up your knees, lift your heels, and use strength to squat down— pull yourself down.⁣
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⁣Keep your body perpendicular to the floor. In the bottom of the HSQ, pry side to side, pull the hips out of the sockets, lengthen our spine. Point your belly button up. Breath in, and ascend with a grunt.⁣
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⁣Use as much assistance of the hands as needed both on the way down and up. Use the assistance for balance and keeping the upright position.⁣
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⁣“A note of warning should here be sounded, to the effect that, while everyone suffering from rupture, or with tendency to rupture, should be very careful in all exercises, they must be particularly so with leg exercises. These would do well, in fact, to confine their leg movements without weights…” (Hackenschmidt about HSQs).⁣
⁣⁣
⁣Keep your body perpendicular to the floor. In the bottom of the HSQ, pry side to side, pull the hips out of the sockets, lengthen our spine. Point your belly button up. Breath in, and ascend with a grunt.⁣
⁣⁣
⁣Use as much assistance of the hands as needed both on the way down and up. Use the assistance for balance and keeping the upright position.⁣
⁣⁣
⁣“A note of warning should here be sounded, to the effect that, while everyone suffering from rupture, or with tendency to rupture, should be very careful in all exercises, they must be particularly so with leg exercises. These would do well, in fact, to confine their leg movements without weights…” (Hackenschmidt about HSQs).⁣
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⁣⁣⁣⁣Upcoming events > http://bit.ly/strongfirst-resilient ⁣⁣⁣⁣
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
@Pavel Macek, I am curious as to what Hackenschmidt meant by "rupture" - that could mean many things but perhaps it meant something different to him.

Thank you.

-S-
 

Pavel Macek

Level 8 Valued Member
Master Certified Instructor
@Pavel Macek, I am curious as to what Hackenschmidt meant by "rupture" - that could mean many things but perhaps it meant something different to him.

Thank you.

-S-
I would personally say high milage, busted knees from previous activities, previous knee injuries.

Interestingly, I used bodyweight HSQs and weighted HSQs (as one of the last steps!) in the rehab of my torn MCL 2 years ago - and with a great success.
 

Pavel Macek

Level 8 Valued Member
Master Certified Instructor

From the StrongFirst RESILIENT Manual: Kettlebell Hockey Deadlift

Hockey deadlift, also called torsion deadlift, was developed and popularized by Viacheslav Alexandrovich “Slava” Fetisov, a former Russian professional hockey star, later appointed as the Minister of Sport, although we see similar exercises in the West way before, e.g. Bob Hoffman’s teetotum or twisting deadlift in his article on lower back from 1957’s issue of Strength & Health.

Pavel explains the benefits in Beyond Bodybuilding:

"The Russian authority promises that this drill cannot be beat for building a powerful corset of ligaments and muscles. It will help a lot when you lift any weights, participate in contact sports, or perform complex gymnastic exercises."

...adds in one of his articles:

“It’s supposed to condition one’s back against ergonomically unfriendly loading.”

..and concludes in i:

"The drill does more than bulletproof the back for the occasion when a heavy bar runs out of the SQ or DL groove. It builds and strengthens the obliques, so essential for putting up heavy weights. The internal obliques are among the most important muscles of the midsection for generating intra-abdominal pressure. The exercise also teaches one to integrate your lats with the obliques and glutes as well. 'The hockey deadlift is great,' stated Louie Simmons."

Upcoming events: http://bit.ly/strongfirst-resilient ⁣⁣⁣
 

Pavel Macek

Level 8 Valued Member
Master Certified Instructor
Today's sneak peak video


8 hours of editing the 1.1 version of the StrongFirst RESILIENT manual - correcting a typo here and there, formatting, consistency, and better formulation.

Minor updates (still early for version 2.0), but lots of them.

⁣⁣⁣⁣Special thanks to @Alexey Senart, StrongFirst Senior Certified Instructor (StrongFirst France) for all his corrections and suggestions, as well translating the manual into French. ⁣⁣⁣⁣⁣⁣⁣⁣

And yes, there’s ONLY ONE copy of the manual with the photo of Mimoush & Adinator, my furry assistants. Mine.

Get resilient - StrongFirst RESILIENT!⁣ ⁣⁣⁣⁣

⁣Upcoming events: StrongFirst RESILIENT | StrongFirst ⁣⁣⁣
 

Carlos R. Hernandez

Level 3 Valued Member
Certified Instructor
Hello SF,

I was wondering if anyone has experimented with the Russian hockey deadlift? If you have did you see results using the exercise? Did you do this before or after your workouts?
Please help @Pavel Macek
 

Pavel Macek

Level 8 Valued Member
Master Certified Instructor
Hello SF,

I was wondering if anyone has experimented with the Russian hockey deadlift? If you have did you see results using the exercise? Did you do this before or after your workouts?
Please help @Pavel Macek
Carlos, I suggest working on "strength reserve" in regular pulls, and wait to learn Hockey Deadlift properly improperly at the StrongFirst RESILIENT course. If you do it on your own, start light (and stay light) and do it on your variety days (preferably), or after your main practice.
 

Carlos R. Hernandez

Level 3 Valued Member
Certified Instructor
Carlos, I suggest working on "strength reserve" in regular pulls, and wait to learn Hockey Deadlift properly improperly at the StrongFirst RESILIENT course. If you do it on your own, start light (and stay light) and do it on your variety days (preferably), or after your main practice.
Okay thank you Pavel much appreciated
 
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