(Originally posted July 28, 2013)
Meanwhile in China …
You already know about the use of bodyweight /gymnastics exercises by Chinese weightlifters (see their weighted Handstands for example).
In the video today you will see Lu Xiaojun & Liao Hui doing Human Flags and heavy Weighted Dips.
Lu does dips with 75kg and Tian Tao (田涛) at the end even has 100kg loaded on the dip belt.
Also note the simple DIY Dip Belt: 2 weightlifting belts connected like chain links. So the weight is behind your back and does not mess with your private parts.
I don’t know about you, but I think I’ll put bodyweight dips on my to do list for this year. Who’s with me?
Update: YouTube Video
Update: Another video in which Lu does heavy Dips.
This is from the Yatin Parasher’s “Chinese Weightlifting Experience“.
Kevin McG says
Interesting DIY dips belt but as a PT I’m not thrilled by the “scooping” motion he does with his upper torso at the bottom of the dip. I’m curious whether its the amount of weight, the location of the weight, or a bad habit that is causing Lu to do his dips like that.
With all of that being said, I studied HUMAN movement and clearly that body of knowledge is useless when trying to analyze movement by whatever superhuman species Lu Xiaojun is.
yeah bro he looks super weak
Kevin McG says
What I was trying to say is that the movement pattern he’s demonstrating isn’t ideal because of the increased strain it puts on the muscles of the rotator cuff. Doing dips with BW + 75kg using this movement pattern would make me concerned about injury risk.
I made the comment to spark a discussion about weighting dips in the front vs. the back and the effect it might have on the mechanics of the movement.
Honestly I’m pretty sure everyone has bad habits that. Anyone who’s read Kelly Starrett’s “Supple Leopard” would probably also point out Lu’s “olympic lifter yawn” and his tilting head back/looking up to lead his front squats.
I like Kelly Starrett’s advice and everything, but it’s all out the window with a superfreak like Lu.
Tony P says
I noticed that as well. Think about all the snatches, cleans, and pulls this guy does. Pulling up and back is probably so ingrained in him there is no turning it off.
Definitely the location of the weight. Why would someone that super strong do something like that? O.O
Well considering that he is carrying about his body weight (77 kg) 3 red plates = 75 kg it isn’t going to be perfect, the plates are behind his body not directly underneath so his “scooping motion” is to counteract the weight’s attempt to come forward.
Lu Xiaojun bringing new meaning to ‘bodyweight dips’
I can’t do even bodyweight dips anymore, unless I use only limited ROM at the top(left rotator cuff is gone). It is a good exercise, IF your shoulders can take it. But if you have any injuries, skip it, especially the weighted ones. There’s always good alternatives like close grip bench press.
That human flag was great, one arm planche next maybe? 🙂
can anyone traenslate? thanks
Is that a tattoo on Xiaojun’s lower back?
No, it’s a high-tech socket where they plug in cables to power him up.
Damn. Wish I had the balls to try weighted dips again. Screwed up something good in my high rib/upper chest area a couple years back dipping with 135lbs around my waist. Chest seized up and hasn’t been the same. Wish I was made of steel like Lu!
I think the weight placement is to emphasis the triceps more. I think the dips are popular amongst the Chinese because I believe dips strengthen the lateral head of the triceps whereas overhead pressing, jerking,etc. strengthen the long head and medial head of the tricep. So the dips prevent elbow injury and bring about muscular balance.
PT Bryan says
someone needs to send him a copy of supple leopard. doesn’t he know he’s leaking power due to his TOXIC movement patterns?
I believe he is touching the floor or platform and doing only concentric explosive movements. Wouldn’t that be more relevant to him??
Maybe not touching the floor, but he is certainly worried on doing it very fast!