I love experimenting…on myself and other athletes(my sincerest apologies to my athletes!) I’m regularly trying to discover anything that will allow an athlete to improve with a barbell, and help me back up the concepts I believe in teaching. Understand though that these are typically with simple, basic principles in mind and not trying to create a million different, magical exercises(i.e., 1 arm kettle bell overhead RDL with eyes closed to strengthen the stabilizer muscles of your TFL and mobilize your psoas joint…hey it could work, and if it does more power to it!?)
Through the years I’ve developed a number of warm up sequences that are all about the squat and therefore good, general warm ups for anything(these are seen in detail and used in rotation inside of any Vaughn Weightlifting program.) The drill shown in the video is something I’m currently working on to potentially be included in a new sequence(the glance at the different positions was originally inspired by getting a reminder of the look of Jon North’s bottom position from a video recently posted by Barbend.) To go along with this, when I’m teaching, I regularly talk about “stupid weightlifter tricks,” or things that most elite weightlifters can do that many other athletes cannot(i.e., hand touching overhead squat) and having the ability to maintain depth, quality, and comfort with just about any width and orientation of the feet would be one of them. I tell athletes all the time, it stands to reason in this regard, that if you want to be the best you can be at the Olympic lifts, you might want to develop the ability to perform all of these tricks…? For this specifically, in addition, it is an indicator of good hips AND ankles.
To me, this would be regardless of your hip structure(this seems to be a big topic these days, which is cool since the potential information that might come from it could be very beneficial to many.) For example, let’s say that I have “normal” hips. I can create good and consistent depth, quality, and comfort with toes in quite a bit. So why wouldn’t anyone else with any hip structure benefit from being able to maintain quality with at least a slight turn in? What is a little bit of exaggerating within a warm up with light weights going to hurt(we are all already so aggressive with our bodies in so many ways)? What might the benefits of this type of regular exaggeration be? How about increased mobility, consistency in snatch/clean reception(in regards to foot position and vs a regularly compensated position,) health, longevity, etc.
I wonder how any of you out there would feel in all of these different positions and if regular exposure to such a variety(be it as simple as within a quick, daily warm up) might be of benefit to any of you in any way. I, as a long time elite lifter, feel pretty comfortable in all of these positions…do YOU?