B/2: Gym Tips (b): Increase muscle strength with Anchor Points

Introduction

Many trainers want to increase the weight they are lifting. Unfortunatley, these trainers employ techniques that can cause injury but also decreases the efficiency of the exercise. The major fault of many trainers is that they hyperextend and flex the neck/shoulder region and the lower back/hip region.

These techniques:

1. increase the chance of injury –
   1. due to two main reasons: constant movement of the vertebra under high pressure and excess weight that is pushed.
2. adds momentum to the weight –
   1. the constant movement of the vertebra transfers momentum from the body to the bar (a bit like a see-saw – push down on one end and the other end comes up). This decreases the need for muscle work which decreases the efficiency of the exercise.
3. changes the angle of the exercise –
   1. For example, I have seen trainers raise their whole back in bench press. This action changes the exercise to a decline bench press. The reason for this action is to search for fresh (and larger) muscle fibres. You are not overloading muscle fibres and, once again, this action decreases the efficiency of the exercise. 
4. gives a false impression of the weight the trainer can lift –
   1. When you add momentum and change angles you can lift more weight. The weight is NOT due to increase muscle strength and size but due to the extra techniques employed.  This is an extremly dangerous situation – injury will result.

To avoid these pitfalls you must stabilize the body. You must have a stable foundation to decrease the chance of injury and increase the efficiency of the exercise.

1. The concept of ANCHOR POINTS assists the trainer to gain a stable foundation of all exercise

Anchor Points

Anchor points are one of the central idea of Pilates. It has also become central to my work in exercise instruction. Anchor points provide safe exercise techniques as well as improve the efficiency of the exercise. I use this information in all my instructions for muscle training and stretching. This ‘GYM TIP’ will cover the following issues:

1. Explanation of anchor points
2. Anchor points and the beginner trainer
3. Anchor points and the intermediate and advanced trainer

Explanation of anchor points

Anchor points give the body a stable base from which to exercise efficiently. I use two anchor points  – the UPPER ANCHOR, which includes the neck and shoulders; and the LOWER ANCHOR, which includes the hips and abdominals.

1. The explanation below is a little technical.
2. Basically, you must not move the vertebra, you must keep it still.
3. Before each exercise place the vertebra in its natural position and leave it there.

To summarize the concept of Anchor Points I use the notion called ‘THE HOOK’. 

The upper anchor includes the vertebra of the neck and upper back (cervical and thoracic), the bones around the shoulder most importantly the shoulder blade (scapula) and the muscles attached to this area.

The lower anchor includes the vertebra of the lower back and tailbone (Lumbar and sacrum), the bones around the hips (Pelvic area) and the muscles attached to this area.

Method to stabilize the upper anchor.

Stretch the back of the neck.

• While standing, the crown of the head moves toward the ceiling and the chin moves toward the neck/chest area.
• The shoulder blades are pulled down and slide next to the ribs. (Try this– poke the shoulder blades out the back. Now pull them in. Now push your shoulders and shoulder blades toward the floor.)
• Summary: Back of the head goes up and the shoulders go down.

Let’s practice to get the feel.

Lie down facing up. Place a thin cushion under your head and neck. Pull the crown of your head toward one wall and pull the shoulders toward the other wall (photo-see the red arrows).

You’ll feel the back of the neck press against the cushion (Photo-see the blue arrow) and ,also, your chin draw toward the neck/chest area. Also, you’ll feel a stretch at the back of the neck and the muscles working at the front of the neck. This is a good position for the upper anchor.

Now get a similar feeling in the standing position. 

Method to stabilize the lower anchor.

Stretch the lower back

• While standing, push the tail bone toward the floor and the front points of the hips toward the ceiling. You should feel your abdominals working and the lower back stretching.
• Summary: tail bone goes down and the lower back flattens

Let’s practice to get the feel.

Lie down facing up. Place the fingers of one hand under the lower back. Push your lower back to the floor. Your tail bone should move toward one wall and your hip points should move toward the other wall. You should feel the increase in pressure on your fingers (Photo-see blue arrow). This is a good position for your lower anchor. 

Now get a similar feeling in the standing position.

Summary – The hook

When we put the above two anchors together we get ‘The Hook’.

• Back of the head moves toward the ceiling
• Scapula is pulled down
• Tailbone is pulled down
• Hips points move up toward the ceiling

In other words we are extending the spine and stabilizing the shoulders and hips.

Now we can exercise.

Anchor points and the beginner trainer

The body of the beginner trainer is quite vulnerable to injury. Muscles are weak, tendons haven’t absorbed much strain and joint structures can be easily damaged.

• In the first few weeks of training, barbell weight can increase dramatically. This is due to the brain and nervous system instructing the bones and muscle their actions, muscle fibres working in unison and overcoming balance difficulties. As a result the trainer exudes confidence.

After this period, consolidation takes place and barbell weight increases are not so great – to the disappointment of the trainer. 

• This is the time when the trainer must remember the anchors. When the anchors remain stable and stationary the working muscle is working at its hardest.

When the anchors are weak and the barbell weight is heavy then the trainer starts wriggling and contorting the body to lift the heavy weight.

• The body tries to find fresh muscle, or muscle portions,  to lift the weight. Flexing and extending the anchor points causes momentum to transfer from the body to the barbell in order to raise the weight. Therefore, the working muscle is relieved of stress, which is counterproductive for the exercise.

The result of poor anchor points is an unreal boost of confidence.

• The beginner trainer feels s/he can lift the weight and consequently increases the weight. As a result, the forces on the muscles, tendons and joints increase. This is followed by a worsening of technique, then  injury and finally the trainer gives up.

The beginner trainer must remember that sturdy anchor points provides a stable base for the working muscles, decreases momentum transfer to the barbell, provides a realistic weight the trainer can lift, decreases the chance of injury and aids in giving motivation to continue the training program.

Anchor points and the intermediate and advanced trainer.

The intermediate and advanced trainer can use this information to provide variation to their gym program. Techniques such as “Eccentric Training” or “Cheating Principle” are based on using the anchor points to increase the barbell weight.

• The trainer adds a little momentum to the barbell (by gently flexing the anchors) in the working phase, but then slowly lowers the bar on the return phase in the strict form of stable anchor points. This increases work and stress on the muscle during the return , or eccentric, phase of the exercise. This “momentum addition” is controlled and acknowledged by the trainer. This should be done with a spotter where both participants understand what they are doing.
• NOTE: Too many times have I seen “momentum addition” without the trainer knowing it. That is, I see really bad techniques in the gym. There is too much momentum, lots of wriggling and short-ranged techniques. The trainer is unaware of his/her techniques and becomes disgruntled with the suggestion of decreasing barbell weight or altering technique.

For the sake of safety, injury prevention, training efficiency and motivation all trainers should use anchor points. The intermediate trainer must use  “momentum addition” in a wise and knowledgeable way. In all exercises like power routines, plyometrics, rotational exercises and the most functionally-based exercises should give regard to the anchor points.

SUMMARY

Anchor points:

• are used for safe and efficient training.
• provide a stable base for the working muscle to exert as much strength as possible.
• should be strictly adhered to by the beginner trainer. This will  decrease “momentum addition” which could lead to injury and low motivation.
• can aid the intermediate and advanced trainer to vary training.  “Momentum addition”,  when used wisely, can assist the trainer to vary the training routines. However the trainer must acknowledge that s/he is using “momentum addition”. S/he must know how to use it correctly and in a safe and injury-free way.
• should be incorporated in a variety of exercise ranging from rotational and the most functionally-based exercises to the most advanced training techniques.

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