What does this exercise do?

**ionoo** · 03-23-2010, 04:55 PM

At 3:42
http://www.youtube.com/watch?v=Gw7gIqSXzl8

Also how much weight is lcw using at 3:12?

**Gollum** · 03-24-2010, 04:24 AM

It's a back lift. Notice that he does it immediately after sit-ups (or at least, he appears to).

If you only do sit-ups, then you're developing one side of the body (the front, your abdominal muscles) and not the other (the back, your back musles). This can lead to postural problems (a muscle imbalance).

I wouldn't recommend initially doing back lifts at that speed, however. You could pull something.

Do them slowly.

**ionoo** · 03-26-2010, 02:59 PM

Originally Posted by Gollum

It's a back lift. Notice that he does it immediately after sit-ups (or at least, he appears to).

If you only do sit-ups, then you're developing one side of the body (the front, your abdominal muscles) and not the other (the back, your back musles). This can lead to postural problems (a muscle imbalance).

I wouldn't recommend initially doing back lifts at that speed, however. You could pull something.

Do them slowly.

oh ok thanks for clarifying. In the same video lcw does pushups, would clapping pushups be beneficial for badminton as well?

**tommypham6** · 03-26-2010, 03:14 PM

These are the plates that he is using
http://www.fitstrength.com/Bumper_Plates.htm
The weight is 20 kgs(10kgs on each side) + bar weight.

**Gollum** · 03-27-2010, 06:45 AM

Originally Posted by ionoo

oh ok thanks for clarifying. In the same video lcw does pushups, would clapping pushups be beneficial for badminton as well?

Could be. Certainly it wouldn't harm to add them as a fun variation or challenge.

At a guess, I'd say that clapping push ups (press ups) could develop better explosive power over a limited range of the muscles involved, whereas normal push ups should develop better overall shoulder stability (as you're pushing through the full range of motion).

I don't think it would be good to supplant the normal push ups completely, and only do clapping ones.

**rodreaz** · 03-28-2010, 01:29 AM

how did he lift 20kgs and didnt get a bulky muscle? when i lift weights im always afraid that ill get bulky..

**ionoo** · 03-28-2010, 12:16 PM

Originally Posted by rodreaz

how did he lift 20kgs and didnt get a bulky muscle? when i lift weights im always afraid that ill get bulky..

I read somewhere that most of us cannot become huge by simply lifting weights.

"Many people are afraid of getting huge due to weight lifting but the fact is you won't! Many huge body-builders out there have been body-building for years to get huge."
http://www.wikihow.com/get-six-pack-abs

**rodreaz** · 03-29-2010, 08:55 AM

oohh thanks a lot! now i can lift weights without worries!

**paulstewart64** · 03-29-2010, 03:27 PM

Bodybuilders are also lifting much heavier weights. They consume vast amount of protein rich foods on a daily basis as part of their training program.

Notive with all the weight training exercises on the video, LCW had a trainer standing by to help him. He pushed the weights quickly in these exercises in order to develop strength and endurance. Otherwise, he would have pushed much higher weights but slower for pure strength.

I'm sure there are many more exercises in his training program to develop different muscles.

As always, if you're going to begin a weight training program, please ask for help so that you do the exercise properly without potential injury. Above all, be safe first as weight training accidents are frequent for novices who think they know what they're doing.

To your success

Paul
www.badminton-coach.co.uk

**rodreaz** · 03-30-2010, 06:25 AM

so lifting weights slowly will add muscle size while lifting quickly increase strength then?

**paulstewart64** · 03-30-2010, 08:22 AM

Slow reps with heavy weights builds strength and bulk only if you are eating sufficient quantities of foods to pack on muscle.

In badminton we need a combination of strength, speed, ensurance and flexibility which requires completely different training.

Gollum mentioned before that he recommended someone continues using ordinary push ups in their training in addition to push ups with clap. One builds strength and endurance whilst the other builds explosive power. So the same exercise done in a slightly different way can get different results.

Paul
www.badminton-coach.co.uk

**rodreaz** · 03-30-2010, 08:48 AM

i see. so to get the best results i will need to train in all those aspects? thats A LOT

**Gollum** · 03-30-2010, 09:27 AM

Originally Posted by rodreaz

i see. so to get the best results i will need to train in all those aspects? thats A LOT

Yes. Getting the best results is always hard.

Being pragmatic, you probably can't do as complete a regime of physical training as the pro players do; and even they cannot do everything. It's useful to discover some priorities, so you can get good results with the time available to you.

**Mark A** · 03-30-2010, 09:32 AM

Unless you

a) lift as heavy as you can (i.e. to failure within 10-12 reps) on every set and
b) neck 200+ grams of protein per day

it's 95% certain that you won't get "big". Believe me, I've been in that game for 8 years now and it's incredibly difficult, even if you vector all your effort into it.

Big weights force you to go slowly, so you can't really get any of that explosive power that LCW et al generate so easily. LCW has it spot on with his "blasting out" on medium-weight squats, bench and clean/jerks - he could get two reps in during one of mine. It doesn't add much size, but the fast-twitch fibres are activated and THAT'S what he's after.

**WoRLd PeACe** · 03-30-2010, 10:23 AM

It's there any ways to train back hand? I am poorly in back-hand and always get to attack by opponents while single match... =(

**rodreaz** · 03-30-2010, 10:47 AM

Originally Posted by Mark A

Big weights force you to go slowly, so you can't really get any of that explosive power that LCW et al generate so easily. LCW has it spot on with his "blasting out" on medium-weight squats, bench and clean/jerks - he could get two reps in during one of mine. It doesn't add much size, but the fast-twitch fibres are activated and THAT'S what he's after.

ohhh so ur referring to explosive training? i read somewhere that we shouldn't start explosive training before u start strength training to decrease the risk of an injury.

**rodreaz** · 03-30-2010, 10:49 AM

Originally Posted by WoRLd PeACe

It's there any ways to train back hand? I am poorly in back-hand and always get to attack by opponents while single match... =(

i have that problem too.. in fact i have a lot of weaknesses since i just started badminton seriously for about 1 month. before i just played in front of my house with all my friends. just for fun.