If you own Essentials of Weightlifting and Strength Training, by
Mohamed F. El-Hewie, you do NOT need to purchase this abridged
edition. The simple concept of axial strength training has its
roots in the civil engineering of massive structures. The spine is
the main axis of the human skeleton. As such, axial training
emphasizes strengthening the low back, with every weight training
or aggressive exercise that generates great momentum, such as
running or jumping. The very basic secrets of axial training is
exercising the low back, then the legs, then the shoulders in every
exercise session. The variation and choices of exercises are
subjective and individual and will evolve over the course of years
as you gain deeper insight into the art and science of strength
training. The essential role is the even distribution of
strengthening over those three body regions, with the low back at
the very center of attention. Anatomically, the spine is anchored
to the pelvic girdle at the low back. On the top of the spine lies
the shoulder girdle. Think about an anatomical musculoskeletal
girdle as the cross roads of forces, from two limbs to the main
axis or the spine. The pelvic girdle connects the forces of the
lower limbs to the spine through the antagonistic hip flexors and
extensors. The shoulder girdle connects the forces of the upper
limbs to the spine through the flexors, extensors, elevators, and
rotators of the shoulders. Each girdle has a massive bony structure
through which forces link and divert course of action. The skull
and the chest cage are the bony bases of the shoulder girdle. The
ilium, sacrum, and pubic bones are the bony base of the pelvis
girdle. Weightlifting balances the forces on those bone structures
such that the body frame remains balanced during the explosive,
ballistic muscular contraction. Like building a cathedral, from the
ground, up, weightlifting training must stabilize the body frame on
the stable feet arches. Even if you do not intend to perform
aggressive sports, you have no choice in performing essential
living chores, which entail explosive and ballistic muscular
contraction. Examples of those essential biological functions are
sneezing, coughing, bearing down, shouting, laughing, reacting to
sudden and acute changes in visual, auditory, and tactile stimuli.
Therefore, all people are required to perform aggressive muscular
actions in order to stay mobile, safe, and capable of coping with
the demands of living. All aggressive muscular contractions utilize
the two anatomical musculoskeletal arches of the body: the spinal
arch and the feet arch (or arc). The spinal arch, which is the
subject of the book, shoots the head as an arrow during each
explosive muscular contraction. Try to sneeze without shooting your
head and fixing your lower back on stable ground. You seen realize
that sneezing utilizes the archery function of the spine of fixing
the low back as a base and energizing the head as an arrow. That
aggressive sneezing action clears the respiratory passages from any
lodged material and maintains the flow of gases between the body
and the outside. Similarly, the feet arch performs the archery
function of shooting the body mass upwards every time we shift our
weight from one foot to the other. As you grow wiser in managing
your training energy, you will learn to curtail your desire from
over emphasizing one region than the others. In other words,
performing few exercises with even proportion, over the low back,
legs, and shoulders, is superior to performing very lengthy
exercise list that emphasizes one region over the other two. The
best example of the latter flawed training is the notorious fad of
designating certain days of the week to exercise certain regions of
the body. Here, the author would not endorse the isolation
methodology as it defies the common sense of developing balanced
musculoskeletal system. Mohamed F. El-Hewie
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