Biomechanics of Weight Lifting Basic Factors

1. Relative Torque Muscle vs. Resistance 2. Exercise Variations to Target Specific Muscles 3. Anatomical Considerations
a) Accommodating Joint Movement b) Protecting Tissue Structure

Relative Torque
1.Muscle Torque (TM) The torque or tendency to rotate at a joint produced by muscle action or muscle force (FM) 2.Resistance Torque (TR) - The torque or tendency to rotate at a joint produced by resistance or weight

Muscle Torque
FM

TM

Resistance Torque

TR Resistance

Relative Torques
The type of muscle contraction that occurs is dependent on the relationship between TM and TR.
FM

TM

TR

Resistance

Relative Torques
When TM > TR Concentric Contraction (The muscle shortens and the weight is lifted.) When TM < TR Eccentric Contraction (The muscle lengthens and the weight is lowered.) When TM = TR Static or Isometric Contraction (The muscle length doesnt change and the weight is held steady.) Movement occurs as muscle tension is adjusted to change muscle torque relative to resistance torque.

Torque produced by muscle force Related to the force produced by the muscle (FM) and the distance from the muscle insertion to the center of rotation of the joint (DFA).

FM

FRO

DFA

Torque produced by resistance Related to the total weight of the resistance (R) and the distance from the resistance to the center of rotation of the joint (DRA).

DRA

For most muscles in the body, DFA is less than DRA. Therefore muscle force must usually be much greater than the resistance in order to lift a weight.

FM

FRO

DFA DRA

Strength vs. Speed in the Musculo-Skeletal System

The musculo-skeletal lever systems generally favor speed over strength. Although the mechanical advantage favors the resistance arm, in the time that the muscle insertion moves a given distance (red arrow), the resistance moves a much greater distance (blue arrow).

Strength vs. Speed in the Musculo-Skeletal System

In other words, the end of a limb is moving at a greater velocity than the attachments of the muscles that produce that movement.

 Some joints are structured so that strength is favored over speed (as in the calf muscles when rising onto the toes).
R DRA FM

DFA

Exercise Variations
Changing the range of motion of an exercise or the position of a limb segment can change the muscles targeted by that exercise

Exercise Variations
Example 1: There are three common ways of performing curls. Each of these will emphasize a different flexor of the elbow.

Exercise Variations

1) Forward Curls
Emphasize the Biceps Brachii (A primary flexor of the elbow when the forearm is supinated )

2) Reverse Curls
Emphasize the Brachialis (A primary flexor for all positions of the forearm)

3) Hammer Curls
Emphasize the Brachioradialis (A primary flexor when the forearm is halfway between full supination and full pronation)

Exercise Variations
Example 2: Variations on the bench press can emphasize different aspects of the Pectoralis Major

Exercise Variations
Clavicular Head

Sternal Head

1) Inclined Bench Press

Emphasizes the clavicular head of the Pectoralis Major

2) Declined Bench Press

Emphasizes the sternal head of the Pectoralis Major

3) Flat Bench Press

Uses both heads of the Pectoralis Major

Anatomical Considerations
In order to lift safely, its important to accommodate normal joint movement and tissue structure
Joint Stability May be required when joint movement could produce injury. Movement Accommodation Many exercises need to allow for the natural movement of active joints. Tissue Protection The direction or amount of force application in certain exercises may be critical to prevent injury to specific tissues.

Joint Stability
EXAMPLE: Anterior or posterior movement in the spinal column may cause injury or nerve impingement when performing squats and other exercises involving a load placed on the back when it is moving. To reduce the chance of injury the spinal column is rigidly arched (hyperextended) or set to increase stability.

Setting the Back

The back needs to be set when doing squats. One of the primary reasons is to stabilize the spinal column.

Movement Accommodation
When the knees go from an extended to a flexed position there is a natural lateral rotation of the lower leg once the knee flexes more than 100 to 150. In order to accommodate this lateral rotation when performing squats, the feet should be turned out slightly and the knees should be in line with the toes.

Foot and Knee Position

The positioning of the feet and knees when performing squats are important so that the normal movements of the knee arent restricted.

Movement Accommodation
When performing dips the width of hand placement affects the positioning of the humerus in the shoulder joint. If the hands are too wide, this usually leads to excessive internal rotation

Hand Placement
Placing the hands too wide when doing dips may lead to excessive internal rotation at the shoulder.

Tissue Protection
Cartilage is designed to handle compressive stress but is most easily damaged by shear or tensile stress.

Shear
Compression Tension

Tissue Protection
When doing squats, if the lower leg leans forward too far, this creates excessive shear stress across the knee. Therefore, the lower leg should be as vertical as possible to reduce this effect.

Shear

Lower Leg angle

Keeping the lower leg as vertical as possible reduces shear stress at the knee, thereby reducing the chance of injury to the meniscus cartilage.

Tissue Protection
When doing leg extensions, the anterior cruciate ligament has full tension in it when the knee is within 100 to 150 of full extension. In the last part of the exercise, if it is taken to full extension, there may be excessive tension in this ligament. Performing full range leg extensions with heavy weight may stretch the anterior cruciate ligament over time. This action will also tend to cause excessive wear on the articular cartilage on the upper facet of the posterior surface of the patella

Tissue Protection

Anterior Cruciate Ligament Upper facet of posterior surface of patella

Tissue Protection

Leg Extensions
Performing full leg extensions with heavy weight may compromise the structural integrity of the anterior cruciate ligament and damage the patella.