ISSUE #1 - July 9, 2003

We're looking for new writers. [Click here to apply]

This e-zine is not intended for readers under the age of 18.

FortifiedIron Column: Hybrid Training by FortifiedIron What is a Hybrid? A hybrid lift is one that contains two or more exercises in one single movement. The Clean and Press is a hybrid movement. First you clean the bar off the ground into the front squat position then stand up with the barbell at shoulder height. Once you are standing completely up, you will then ‘press’ (not jerk) the weight from the shoulder position to above head. There are a lot of hybrid lifts done everday that some people dont even know are hybrid lifts. There are also some very benefitial hybrid lifts people dont normally do. Hybrid exercises offer many benefits to weightlifters in the iron game. Dr. Mel Siff outlined the benefits of doing hybrid exercises in his great book "Facts and Fallacies of Fitness" as the following: Exercise of a greater variety of muscle groups in a short period of time Exercise over a greater range of joint movement Prevention of overloading to a single muscle group Combination of strength, speed and suppleness training Avoidance of mental and physical stagnation Avoidance of establishing rigid or detrimental patterns of inappropriately simulated movements Increase blood flow to all the muscles which control a particular join movement Learning a complicated maneuver via a breakdown into vital phases Stimulation of a new growth or performance phase Hybrid Movements: Clean and Press Squat and Calf Raise Squat and Jerk Behind the neck Hang Clean to Front squat DB curl to Kickback DB fly’s to bent arm pullovers Hang clean and Press This is just a basic list of some hybrid lifts, they do also get much more advanced then this. Sometimes they can be 3 or more lifts combined in one! Take the behind the snatch grip press to a drop snatch position then back to an overhead squat position. These lifts take alot of practice, probably more then the other classical hybrid lifts, but their benefits are just as great, and even more fun to do once you've mastered them. Sets and Reps: You can straight set a hybrid exercise (example 3x5-6) or you can do the hybrid style. The hybrid style (what I like to call it, you may know it as another name) is (for example using the clean and press): First you clean the bar, then you press it for three rep’s, lower the bar back down and clean for three reps to complete one set. Clean 4 repetitions, Press 3 repetitions to complete one set. The key is to get very creative with the lifts and experiment to what you find best for yourself. Placing Hybrid exercise into your routine: This is up to the individual and what they see fit. Taking the clean and press for example again, some like to train this on either shoulder day or back day. Shoulder day due to the overhead pressing of the movement which works the shoulders a great deal and back which from which it works the back from the initial pull of the movement. This is just a guide-line to what some follow and use. This is not set in stone so use what you feel comfortable with, but the best advice from me would be, if the majority of the stress factor is pulling in the movement then add it in with days you pull mostly, back day. If the major stress is a press movement add it with days you mostly press, chest or shoulder day. Conclusion: I hope I have put forth enough information to allow you to understand the Hybrid lifts. From Olympic weightlifters to bodybuilders and even to the golfers, hybrid exercises can be beneficial to them for developing great hypertrophy and motor skills in sports. Lets not forget the fun and variety the exercise gives us!!! Who wants to spend all their time in the gym doing kickbacks and bicep curls when they can be doing a db curl to kickback hyrid!! Enjoy your training and GOOD LUCK! Article by FortifiedIron (FortifiedIron the owner and operator of The Fortified Iron Website. If you like his article and would like to read more of the same, make sure to check out his website. FortifiedIron will be contributing articles to the FortifiedIron Column of this e-zine ... so you can look forward to reading more of his work in our future issues as well). Back to Issue #1 Frontpage

© Copyright 2003, Ironlife Magazine, All rights reserved.

[Contact Us]