The Tight Tan Slacks of Dezso Ban: Your Problems Solved (4)

Q: I wish you would let me know how the one-legged deep knee bend with barbell on the shoulders is performed. Is it placing the left foot forward and "kneeling" on the right knee or placing the left foot backwards and kneeling on the left knee?

A: First, I would inform you that I consider the single-legged deep knee bend an advanced and specialized form of the more popular version.

Advanced bodybuilders and lifters of many years experience have successfully used the single-legged squat to rest up after a hard session of heavy deep knee bends. It has been shown that a month or two on single-legged deep knee bends found the exercisers ready to recommence the regular deep knee bend with increased vigor.

Here are a few pointers to help you in your use of the single-legged squat:

1) DON'T USE A BARBELL. DO USE A DUMBBELL. You will find it much easier. Hold the dumbbell in the right hand when the right leg is being exercised and in the left hand when the left leg is worked. This will leave the hand not in use free to maintain balance.

2) PERFORM YOUR SQUATS ON A BOX OR CHAIR. You will find the box more convenient. Stand on the box with the squatting leg, and bend the leg not being exercised at the knee, so that the leg does not come in contact with the floor. PLACE A BARBELL PLATE UNDER THE HEEL OF THE EXERCISING LEG. You will find that this will enable you to get a better "start" in the DKB, and the strain will be thrown more on the front of the thighs.

3) COMMENCE THE SINGLE-LEGGED SQUAT FROM THE UPRIGHT POSITION as in the regular DKB, and use a rebound. Drop to squatting position and at once resume the upright or standing position [using that muscle rebound]. I suggest that you first try the exercise without any weights. This will enable you to get used to the exercise. Balance ceases to be a problem, and full benefits from the exercise are obtained.

Q: I am entering a self-improvement contest which is being held by our YMCA. The contest will take three months. We have to pick our own schedule and train three times a week on it from the beginning of September to the end of November. What general suggestions have you to offer? I do not need a schedule. I have been weight training now for just on fourteen months.

A: I suggest that for two weeks prior to the commencement of the three months contest you take a good layoff. Would suggest that you do track work - running, dipping, and chinning.

Once you start on your schedule for the contest proper, don't let anything stand in the way of improvement. It should be unnecessary for me to tell you that sleep and relaxation are important. Unless you get a sufficient period of time for recuperation between workouts you will not be successful in your efforts at improving your physique. Here are the most important points for you to observe.

1) No matter what schedule you were following before the commencement of the contest, it is obvious that you should have an entirely different routine. If, for example, you have been doing a schedule composed of the press, curl, and deep knee bend, you should switch around to an entirely different set of exercises. At the least, you should moderate your old schedule for the period of the contest. Perform a different set of movements, switching the press to press behind neck, the curl to the dumbbell curl, and the squat to the half-squat or single-legged squat.

2) Drop all exercising and athletic activity other than your weight-lifting schedule. Don't stand when you can sit, and don't sit when you can lie down. In between your training days, relax as much as possible and forget your training. Get at least eight hours sleep each night. Don't keep late hours. If possible train in the open air; if not possible, get plenty of fresh air on your non-training days. Eat plenty of lean meat, get lots of fresh fruit, green vegetables, eggs and cheese in your diet and, if your economic circumstances permit, drink at least two quarts of milk a day.

3) There is no substitute for hard work.

Schedules will not work unless you do.

Q: Will you please explain the correct way to do the snatch. What faults should a would-be lifter try to avoid. How should you split, backward or forward?

A: I don't think you will find two men who will agree on what is the correct way to snatch. Of course they will all agree on the fundamentals but the finer points of snatching find most of the coaches at variance.

Personally, I do not believe in trying to force a lifter to any style other than that which is, or which comes naturally to him. However, there are several errors which most beginners are guilty of.

Pulling the bar away from the body, failing to pull the weight all the way, stepping back and away from the weight, and trying to lock the arms by looking up at the weight. These are the most common faults which make for bad style. One famous authority has said that the three most important factors in snatching are:

- speed

- timing, and

- distance.

Note: Genius. Instead of looking for the "right" way,

look to the most common faults.

Upside-down is in so many ways a more effective perceptual view.

Not to say go all Bizarro World in yer silly and very short life. But do by all means look at the world backwards and upside down. It may help you scrape yet more of the lies and crap we've all been painted with oh, so meticulously over time.

Most lifters use the "get set" method.

A few use the dive.

Whichever one is your style, make sure that when you start the pull you pull all the way, stepping and straight up the front of the body. Under no circumstances swing the bar out front and away from the body [this before the hip brush, bump and eventually full on strike was permitted and does it not remind you somewhat of the rule-slacking when the Press was still contested].

Start your split when the bar is level with the eyes or top of the head. This will depend largely on the width of grip and length of arms.

Split forward with the front foot.

Step into the weight.

Thrust the head forward and don't look up at the weight.

Recover with the back foot; that is, recover forward.

Thrust forward with the foot that has split to the rear.

You will find this tends to keep the "lock" on the elbows.

Recovering with the front foot to the rear tends to throw the weight forward, and as a consequence, the snatch may be lost.

Always gauge the strength of your pull correctly.
Don't exert yourself more than you have to.

It is not necessary to put all your strength into a snatch 20 or 30 pounds below your limit. Save that all-out effort for your limit, and give it all you have.

Once again, beautiful, straightforward answers to questions. No bullshit. Plenty of experience.

NO FUCKING GROVELING FOR MONEY OTHER THAN THE PAY CHECK FROM AN ARTICLE FOR RADER. NO PRODUCT PITCH. NO HOLIER THAN THOU CRAP AIMED AT OTHER METHODS OR LIFTERS' APPROACHES. NO FUCKING ABSOLUTES EVER IN HIS ARTICLES.

Ya gotta love this guy.

Now then, imagine the articles Anthony Ditillo would have written had he been an Olympic lifter and not a seeker of bulk and power for its own sake. I do. They're great!

Enjoy Your Lifting!

Have I already mentioned this film?

"Same Old West" original title Ouste Outre Vez?

Outstanding!