Isolation vs. Integration

Yesterday I did an AMAZING workout flipping a 600 lb. tractor tire, and today I am definitely feeling the effects of it from the base of my skull to the bottoms of my heels.

When Ziad first broke it down to me, he made it very clear it wasn't a dead lift, but more of a full body press (you'll see the video soon). It is a very EXPLOSIVE and INTEGRATIVE movement, otherwise it can be very dangerous. Apparently a recent trainee blew his Achilles tendon while attempting to flip. Maybe he wasn't properly warmed up.

As you know, I am an advocate of "non-traditional" workouts that challenge you on many levels. My approach to fitness, since I stopped bodybuilding competitions, is to do exercises and programs that actually apply to life, athletics and everyday situations.

Now flipping a tire certainly isn't something you do everyday, but the mechanics behind it will teach you to use your body as a unit as opposed to individual parts. Take a biceps curls for example, you are just using biceps only right?

Well, my biceps absolutely feel the effects of the tire flipping because in order to effectively turn the tire from chest height to a pressing movement, the biceps must kick in and help.

As a football coach specializing in linemen, I am constantly trying to get these guys to understand the importance of "exploding" through their opponent instead of just grabbing a hold of him. A biceps curl or triceps extension will never help them understand that concept, but flipping a tire or pushing a FJ Cruiser certainly will...follow my point here?

The body when fully engaged, with proper technique and focus, will absolutely amaze you at how strong and effective it can be. When I did my first flip of that tire I was all over the place. As Ziad instructed me saying, "step away, lean in, press with your legs and explode". I began throwing that thing around with ease. Was it still hard? heck yes! Was it easier to maneuver after he taught and I LISTENED and DID what he said? Yes!

I think there is a time and place for both isolation and integrative movements in your training regimen, but overall I am more prone, personally, to do exercises that utilize the body as a whole. I feel that in the long run you will be better off as a result. Bending and picking up will always be a part of human movement; who knows when you may have to push a stranger’s car out of a snow bank or help a friend move.

Integrating and doing compound movements should be a part of your routine. Think outside of the "back and biceps box". Be creative, innovative and be sure to let us all know about what you are doing as I am always open to new routines that challenge me to be bigger, stronger, and faster.