By Paul Chek, HHP, NMT
Founder, C.H.E.K. Institute

In previous articles, I've described what I call "Big Bang" exercises. These are particularly efficient exercises that let you maximize your health benefits in a relatively small amount of time. In general, Big Bang exercises are functionally specific, challenging to the nervous system and can really increase your metabolism. All of this adds up to a fantastic workout. This time, I'll share one of my favorite Big Bang pulling workouts with you.

One small reminder: Because Big Bang exercises can be fatiguing, be sure to follow the 10 percent rule. This means, if your performance drops by more than 10 percent from the first set to the next, your nervous and/or muscular system is fatigued to the point that loss of form is likely and gains are minimized. In other words, you are spent!

So how do you use the 10 percent rule? To start, realize each single rep (reliable to about 10-12 reps) is worth 2.5 percent of your max effort for any given lift. Since 2.5% X 4 = 10 percent, the 10 percent rule tells us that if, in a succeeding set, your maximum performance with good form is four less than that of the original set, your body is fatigued and you should stop that particular exercise.

For example, suppose your set calls for 10 reps (10 repetition maximum load or intensity, training at 75 percent relative to what you could lift for one rep), you can now determine when your performance drops 10 percent.

Imagine on your second set, you could only perform six reps with good form. The 10 percent rule now takes effect and you should end that exercise. With the type of Big Bang workout I'm sharing here -- one in which you complete as many sets as you can in 15 minutes -- you know to stop when your performance drops by 10 percent or more, or when you've been training for 15 minutes.

Dumbbell Power Clean

Let's begin with a very functional, explosive exercise with applications to a vast array of work and sporting environments. To start the Dumbbell Power Clean (DPC), you will need to warm up effectively first. To do this, begin with a pair of light dumbbells in your hands that you can comfortably hold while jumping 12-20 times without straining.

Start by dropping into the bottom position of a jump (Figure 1A) and then jump. As you jump, carefully time the shrug of your shoulders with the maximum power output of your legs so that the two forces effectively summate (Figure 1B). I recommend performing 1-3 sets of 10-20 jumps with light dumbbells to get the nervous and musculoskeletal systems warmed up and on line.

Once warmed up, choose weights that are about twice your warm-up weight (sufficient for a 4-6 rep load) and place them just outside your feet and directly beneath your shoulder (Figure 2A). Initiate the exercise by taking a deep breath, letting your belly expand so you get a quality diaphragmatic contraction. Holding your breath, draw your navel toward your spine to activate your deep abdominal wall, stabilizing your spine and pelvis effectively.

Be sure to keep your back from rounding. If you can't begin with the dumbbells resting on the floor (as shown) without rounding your back, place the dumbbells on something (a step-box) to elevate them to the point where you can attain correct form, keeping your back straight. As soon as your core is activated, initiate the DPC simply by jumping, remembering to time the shrug of your shoulders with the power position of your legs so you get maximum acceleration of the dumbbell.

Once the dumbbells have reached maximum acceleration, you must quickly get underneath these weights so you can catch them in their natural resting position on your shoulders (Figure 2B). That completes the rep. As you lower the dumbbells, bend forward as you straighten your arms to disperse the load over as many muscles as possible.

Typically, you will use a weight that will allow you to comfortably complete 4-6 reps and not lose form. You will have to experiment with loads because people often choose a weight that is comfortable for the set with one arm, but which will rapidly fatigue the other, resulting in poor training form. This goes against the form principle and is not congruent with C.H.E.K training philosophy. Once you have completed your DPCs on both sides, immediately go to a cable machine to perform the next Big Bang exercise.

The Lateral Lunge Pull

The Lateral Lunge Pull (LLP) is an excellent multi-dimensional Big Bang exercise. To begin, you will need rope handles on a cable machine, with the pulley set in the bottom position. Grab the rope handles with a double overhand grip and assume the start position (Figure 3A), making sure you don't allow your back to round in the bottom position. There should be tension on the cable in the start position, so the repetitions are completed smoothly.

Figure 3a

Figure 3b

To initiate the LLP, inhale deeply, allowing your lower abdomen to expand. Holding your breath, draw your belly button toward your spine and push off the floor while drawing the rope across your body (Figure 3B). As you return to the start position, allow yourself to exhale through pursed lips. This is important because, if you don't purse the lips and create pressure as you exhale, your deep abdominal wall will relax, potentially destabilizing your spine.

To warm up, choose a weight you can lift while maintaining a natural breathing cycle and complete 12-20 reps a side. If you are going to use a larger load (greater than 20 percent) for training beyond what than you warmed up with, I suggest a multi-stage approach so you can ramp up the relevant body systems. This prevents injury.

To begin your training, choose a load in which you can comfortably complete 10 reps a side with perfect form. Once you conclude the DPC, immediately complete the LLP and rest 60 seconds.

Your goal is to do as many sets as you can in 15 minutes. Because this type of workout is deceptive in its ability to produce post-exercise soreness, I highly recommend you start with a weight that is intentionally light in the beginning and finish with a feeling of being able to do more.

Some suggested reading/viewing for more Big Bang exercises and programming tips:

1. How To Eat, Move and Be Healthy (Book)
2. The Golf Biomechanic's Manual (Book)
3. Swiss Ball Exercises For Better Abs, Buns and Backs (Video)
4. Swiss Ball Exercises For Athletes (Video Set)
5. Advanced Swiss Ball For Rehabilitation (Video Set)
6. Gym Instructor Series (Video Set)
7. Scientific Core Conditioning (Video Set/Correspondence Course)
8. Scientific Back Training (Video Set/Correspondence Course)
9. Paul Chek's Medicine Ball Workout (Video)
10. Program Design (Video Series/Correspondence Course)
    

Paul Chek, Holistic Health Practitioner and certified Neuromuscular Therapist, is the founder of the C.H.E.K Institute in Vista, Calif. He is also sought-after consultant to sporting organizations, his services have benefited numerous professional sports teams, athletes and individuals seeking optimal health worldwide.

Paul has produced more than 60 videos, 17 correspondence courses and is the author of several books, audio programs and articles. For more information on Paul's popular "You Are What You Eat" audio/workbook program, or for any of his other health/exercise courses, videos and books, call 800/552-8789, 800/552-8789 (New Zealand or Australia), 44 (0)1273-856-860 (Great Britain) or visit online at the CHEK Institute Web site. Please feel free to request a catalog of CHEK Institute products.

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