Written By Dustin Detzer
Strength is defined as, “The ability of the neuromuscular system to produce internal tension to overcome an external load.” High tension technique (HTT) will allow you to contract your muscles harder, increase internal tension, and ultimately increase strength.
“Everything in your body is interrelated and isolation is a myth.” –Pavel Tsatsouline
It is important to remember that strength is a function of the muscular system as well as the nervous system. Muscle contractions produce “nerve force” which subsequently spreads to the surrounding muscles- increasing the surrounding muscles intensity of contraction. Therefore, by contracting muscles that are near or around the prime mover*, the intensity of the contraction of the prime mover will be amplified. Apply the following HTTs and you should feel a noticeable increase in strength.
Squats: At the bottom of a squat grip the ground hard with your toes. If using a barbell, simultaneously try to crush the barbell with your grip.
Push-ups: Spread your fingers, before pushing up grip the floor hard and try to corkscrew the floor out. Your right hand will be twisting the floor in a clockwise direction and your left hand will be twisting the floor in a counter-clockwise direction. Don’t allow your hands to actually move- imagine you are trying to move the floor.
Single Kettlebell Military Press: Tense your glutes; imagine pinching a coin between your butt cheeks. Simultaneously tense your abs, don’t crunch them. Tense your abs as if a friend were going to playfully punch you in the stomach. Make a tight fist with the non-pressing hand and try to crush the handle of the kettlebell with your grip while pressing.
May the gains be with you!
*The muscle that acts as the initial and main source of motive power.
Written by Dustin Detzer
Dustin is a personal trainer and specialty coach at Four Barrel Fitness. Follow him on Instagram at: @holisticpersonaltraining812