French Press

by Al Myers

Chuck Cookson performing an ALL TIME best USAWA record of 207 pounds in the French Press at the 2012 Dino Gym Record Day. Take notice that Chuck has the perfect arm length to do this lift, and that his elbows are not even above his head when extended straight up!

This is an official lift of both the USAWA and the IAWA.  Amazingly, the rules are the SAME as well as the lift is named the SAME.  That is a rarity between USAWA and IAWA lifts!! However, that is about the ONLY THING I like about the French Press!  I wish I knew more about how this lift came about and who was responsible for writing the original rules on it. They must have been written by a cruel person who likes to see lifters FAIL at performing a lift! The rules for this lift are written in a way that MOST lifters can’t even perform a French Press according to them.  For a lift so simple in concept – these rules seem to me to be “over the top” for the French Press. I do know it has been around for quite a while as an all-round lift as it is represented in the old Missouri Valley Record List.  The oldest record in the Mo-Valley list is held by Homer Lewellen of Columbia, Missouri who did a French Press of 185 pounds in 1962 in the 198 class.  Other good marks in this record list were by Jim Charlton and Wayne Jackson.  I just assume they were done with the same rules as we have today, as this lift was one of the original 110.

The USAWA Rules for the French Press

A25.   French Press

The bar is brought from the platform to an overhead position by any method to assume the starting position of this lift. The lifter’s arms must be straight, the lifter standing, and the body upright before the start of the lift. Width of feet placement is optional.  Once the bar is overhead and motionless, with the lifter’s arms straight, the lift begins at the lifter’s discretion. The hand spacing on the bar must not exceed 6 inches. The palms of the hands must be facing away from the lifter. The lifter will bend the arms and lower the bar until the bar touches the base of the neck at the junction of the shoulders without lowering the upper arms. The elbows must remain above the top of the head. Once the bar is on the base of the neck, an official will give the command to press.  The elbows must not be lowered during any part of the press or it will be a disqualification. The legs must remain straight during the lift. There must not be any backbend, any bending of the knees, or movement of the feet during the lift. The heels and toes must not rise.  Once the bar has been pressed, the arms straight and the bar motionless, an official will give a command to end the lift. The bar may be lowered by any method.

READ THE ABOVE RULE CAREFULLY as I know most USAWA lifters are not familiar with the legal nuances of this lift.  As I’ve said – I don’t like the rules for the French Press.  I have done French Presses in training in the past and the exercise I do (as well as most of my training partners) is NOTHING like the French Press described above!   These rules are so restrictive that it prevents most lifters from even being capable of performing a legal French Press.  Also, it is a terrible lift to judge – invaribly a lifters elbows drop to some degree and it makes for very subjective judging.  If it is in a meet at least half of the lifters can’t even do a legal lift correctly, so the judging gets lax (and not in accordance with the written rules) just so lifters won’t “bomb out” on the lift.  The French Press has been in one National Championship (2005), and if I have any say in it, that will be the last and only one that the French Press will be in.  

However, like I said, the French Press is a great training lift for the shoulders and triceps if done differently. A wider grip, descending to only the back of the head, with a slight elbow drop allows for natural movement and normal shoulder rotation.  The 6 inch grip width creates most of the problems, especially on a straight bar.  Also, requiring the bar to touch the BASE of the neck creates issues if a lifters arm length is not of the correct proportions.  I guess I just don’t understand why the rules for the French Press are written this way when the practicality of performing it in training is so much different?  

However, at the Dino Gym Record Day I was proved wrong on many accounts when Dino Gym member Chuck Cookson performed a legal French Press of 207 pounds while maintaining PERFECT legal form.   This record of Chuck’s is the top ALL TIME in the USAWA, besting Ernie Beaths mark of 200 pounds.  I judged Chuck’s French Press and made sure it was done strictly in accordance with the rules.  He has perfect body mechanics and limb lengths to do this lift with perfection.   So – I guess I now feel the the French Press is a good lift because I know SOMEONE who can do it right! A Lot of the other USAWA lifts are also in the category of the French Press, ie Van Dam Lift, Mansfield, Zeigler, etc.   I guess I feel if someone can do them correctly and excel in them, these lifts should be available to allow these few lifters to show their abilities in these difficult lifts at record days (But NOT in meets!!).

Best Lifting Performances in Past Deanna Springs Meets

by Al Myers

Joe Garcia uses his signature lift, the Hand and Thigh Lift, to lift 1400 pounds to secure his victory at the 2011 Deanna Springs Meet. That win gives Joe 10 ALL TIME wins in this meet, which is the most of any lifter.

The annual Deanna Springs Memorial Meet is coming up this weekend at Clark’s Gym, in Columbia Missouri.  I have been to this meet several times, and it is one that I enjoy.  It provides a unique combination of lifts – Crucifix, Cheat Curl, Deanna Lift, Hand and Thigh Lift, and Hip Lift. We always start with the Crucifix and Cheat Curl and then finish with the “heavy stuff”.  These first two events are merely warmups for the serious heavy lift events.  The competition often will come down to the last event of the day, the Hip Lift, to decide who the winner is. 

A couple of years ago Dale Friesz wrote a very nice story summarizing the history of the Deanna Meet.  It is mainly a long list of victories by Joe Garcia, the Clark’s Gym Phenom. Last year at the Deanna Joe won his TENTH Deanna Meet – out of the 16 meets in the history of this long running meet.   Abe Smith has won two (2002 & 2007), John Carter one (1997), Josh Pemberton one (2000), Steve Schmidt one (2006), and myself once (2008).  The only reason I was able to win in 2008 was that I was the only one who showed up that year!!! LOL  Most of the time at this one I’m  sucking up the chalkdust thrown up by Joe after his  big finale Hip Lifts!

Today I want to look back at some of the BEST lifting performances ever done at the Deanna Meet. I am only going to include meets from 1998 on, as that was when the lifts remained constant at the five done today. 

TOP ADJUSTED POINTS

  LIFTER YEAR POINTS
1 Abe Smith 2005 4111.98
2 Joe Garcia 2011 4018.08
3 Joe Garcia 1999 3876.54
4 Joe Garcia 2009 3711.88
5 Joe Garcia 2006 3655.85
6 Steve Schmidt 2003 3654.37
7 Joe Garcia 2004 3650.87
8 Al Myers 2011 3630.91
9 Joe Garcia 2002 3627.67
10 Abe Smith 2003 3620.00

TOP TOTALS

  LIFTER YEAR TOTAL
1  Sam Huff  2005  4700
2  Joe Garcia  1999  4525
3  Al Myers  2011  4385
4  Al Myers  2010  4230
5  Eric Todd  2005  4145
6  Joe Garcia  1998  4140
7  Joe Garcia  2002  4120
8  Abe Smith  2005  4105
9  Eric Todd  2002  4045
10  Joe Garcia  2006  4035

Kids in the USAWA

by Al Myers

Gabby Jobe competed in her first USAWA competition last month at my Dino Gym Records Day.

There has been discussion recently in the USAWA Discussion Forum about lifters who have kids that also lift.  Several of these kids have lifted in the USAWA.  In our sport of All Round Lifting, that has been a common thing throughout the years.  Lifters whose kids get involved because of their  parent’s encouragement. 

At the Dino Gym Record Day last month, Gabby Jobe performed several record lifts.  I was very impressed with her focus and obvious training time she had done to perfect the lifts she was attempting.  I could tell her Dad and coach, Jesse, did an excellent job of preparing her for the competition. Her performance made me to think of the other “great” youth lifters that have lifted in the USAWA.  I would like to take todays story and remember some of the best lifting youth the USAWA has had in it’s 25 year history. Let’s start at the top with the lifter who holds the MOST JUNIOR RECORDS and work down the list to include the top 20 Junior Record Holders. 

1. Joshua Monk – 95 records
2. Robbie McKean – 79 records
3.  Jeff Ciavattone – 73 records
4.  Sean McKean – 68 records
5. Misty Fritz – 58 records
6. Joe Ciavattone Jr. – 47 records
6. Cale Demille – 47 records
6.  Kohl Hess – 47 records
9.  Elizabeth Monk – 46 records
10.  Kyle Calcote – 44 records
11.  Abe Smith – 39 records
12.  Frank Ciavattone III – 36 records
13.  Molly Myers – 35 records
14. Adam Geib – 34 records
14.  James Loewer – 34 records
16.  Mike O’Brien – 33 records
17.  Jon Blockston – 31 records
17.  Jeremiah Schmidt – 31 records
19.  Kirstie Griffis – 29 records
20.  Jonathon Ciavattone – 26 records

Peoples Deadlift

by Al Myers

Bob Peoples demonstrating a high-pick deadlift in his homemade power rack.

Coming up soon will be the first USAWA Old Time Strongman Meet of the year, the “BATTLE IN THE BARN”, hosted by Eric Todd on March 25th.  His meet will include a couple of  approved OTSM lifts (Apollons Lift & Goerner Stroll), one traditional All Round Lift (Crucifix) and a new exhibition OTSM Lift – the Peoples Deadlift.   This lift has already been submitted to be considered and voted on as a new OTSM Official Lift.  It is also on the lift agenda for the OTSM Championships held next fall.  So this lift looks to be well-represented this year in the OTSM series!

Most lifters will recognize right away who this OTSM lift is named after. It is after the great deadlifter Bob Peoples.  He was way ahead of his time in regards to new training techniques for the deadlift.  Peoples is often credited for pioneering the Power Rack.  Of course, his results speak for themselves. The training ideas he used gave him a deadlift of 728 pounds at a bodyweight of 178 pounds back in the 40s.  I think it is only appropriate that a deadlift utilizing the power rack should be named after him. Most of his training ideas are outlined in a book he wrote titled, “Developing Physical Strength”.  This book is a must-read for any lifter.

Two of Peoples training ideas for the deadlift involved, 1. use of the power rack to pull from higher points, and 2. use of negatives in the deadlift.  When Thom Van Vleck proposed the Peoples Deadlift we discussed which of these ideas should be emphasized in naming a lift after him. One idea we about went with involved a deadlift where the bar started at the top position and then lowered to the floor till it touched, and then brought back to lockout. Bob commonly trained in this manner, as it involved a negative followed by a deadlift which often included being bounced from the floor. I want to relate a story about this by Bob Peoples friend and great lifter himself  Bob Hise, “Some of Bob’s training methods were unique. He built a bouncing platform of two oak 2×12″ boards, 8″ long, nailed barbell width apart on 4×4 timbers underneath at each end. By using the lift on his tractor (extending a lowering/raising mechanism which he could operate by placing his head against the actuator) 800 pounds, would be lifted to an upright extended position, and he would lower this, with a bounce, and attempt to get the bar to his knees. This would build great starting strength.”

However, Thom and I decided that the high-pick deadlift out of the power rack would be a better lift named after Bob Peoples for a couple of reasons. First it represented the use of a power rack in a lift (since Peoples pioneered the power rack), and we felt it was a safer lift. Second, the high pick deadlift (18″ deadlift) is a common height trained by strongman now a days (often called the Silver Dollar Deadlift in Strongman competitions).  This would lead itself to an OTSM lift that more lifters and strongmen would understand and relate to.

RULES FOR THE PEOPLES DEADLIFT

Peoples Deadlift – This is a partial deadlift, where the bar height must not be over 18″ from the platform (measured from the bottom of the bar). The plates or bar may be supported on stands, rack supports,  or blocks to obtain this height. The lifter must have the bar in front of the legs, as in a normal deadlift. Lifting straps or any other gripping aid is not allowed. It is NOT an infraction to drag the bar up the legs, bounce the bar up the legs, or support the bar on the legs during the lift (hitching). A one minute time limit is allowed for the lifter to make a legal lift, during which time a lifter may make multiple tries. Once the lifter is totally upright and the bar motionless, an official will give the command to end the lift.

One Hand Swing

by Roger LaPointe

Roger LaPointe, of Atomic Athletic, performing a dumbbell swing with an "old school" Jackson 80# globe dumbbell at the Ambridge Barbell Club.

Quick lifts seem to be all the rage right now, for good reason.

The One Hand Dumbbell Swing is one explosive lift you do not see a lot of, but you are really missing out if you aren’t doing it. It was one of the contest lifts in Ambridge, PA last weekend, at the Ambridge Barbell Club USAWA (All-Round) weightlifting meet.

First of all, the guys in that organization are a treasure trove of information. I had been casually training the lift for about a month. The deeper I looked at it and experimented with it, the more interesting it became. As with many All-Round Association events, I came out of the meet with a far greater understanding of the lift than when I went in. You may have noticed, that I tend to repeat lifts from one meet to the next. The idea is that in a 6 month period of time, you can then have two contests where you can show some improvement from the first to the second.

EQUIPMENT

To start with, you want to lift on the most appropriate equipment. It doesn’t have to be the most expensive, but there are certain key factors to consider. Now, my favorite dumbbell at the meet was the one I used for my final attempt, which was a good one. However, if I were trying to set a record, or push my absolute limit, I would NOT have used that dumbbell. I like that dumbbell because it was an antique Jackson solid, globe head, dumbbell. It was down right cool. Yet, the grip area was much too long and unknurled.

Ideally, you want a rotating Olympic sized plate loading dumbbell with a handle that is similar diameter to an Olympic barbell. I have one in my collection that measures 1 1/4 inches in diameter and it is simply too big. The goal of a swing is not just to work your grip. A swing should be a test of your back, hips and traps. You also need to have very solid collars. There is no way I would trust little spring collars or something made of plastic. I use leather lined Spin-Lock Collars that you can crank down on.

TECHNIQUE

1. Make sure you get a good grip. I also like to have the thumb side of my hand cranked in tight to the inside collar.
2. Don’t do too many swings, three should be enough. More than that and you are wasting energy and explosiveness. With your final swing you want to go up more than out with a genuine triple extension.
3. Don’t forget you can also drop under it and catch it in a split. There will be more looping of the dumbbell than in a snatch, so you will want to practice the split. You could could catch it in a quarter squat type movement, but you will probably have to jump backward to receive the dumbbell. That is possibly stronger, but chancy. I started off using that method, because of my Olympic lifting background. While that swing split is certainly different from a barbell jerk split, I am gradually switching and adapting to it.
4. Finally, lock your shoulder right into the side of your head. There is a really cool screw type motion that makes it stunningly solid.

Finally, if you are not already doing full barbell Olympic weightlifting, then start. The application of that type of training to the One Hand Dumbbell Swing is so obvious as to not even warrant discussion.

Have fun. Today is a good day to lift. Live strong.

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