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Lee Boyce - Strength Training for All Body Types

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Strength Training for All Body Types
Author:
Lee Boyce
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Human Kinetics
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Every persons body is different. Short, tall, or big all over, training should be designed to accommodate an athletes different joint angles, bone lengths, and overall body structure. In Strength Training for All Body Types: The Science of Lifting and Levers, Lee Boyce and Melody Schoenfeld have teamed up to create a unique resource that explains how different bodies manage various exercises and how to best take advantage of physical attributes to optimize those movements.Strength Training for All Body Types covers 13 body typesTallShortBig all overShort arms and long legsShort legs and long armsLong torsoLong torso, short legs, and long armsLong torso, long legs, and short armsShort torso, short legs, and long armsShort torso, long legs, and short armsLong femurs and short shinsLong shins and short femursSmall handsProfessionals working with people of various shapes and sizes will learn how to modify common lifts like the deadlift, squat, and bench press to maximize training outcomes and reduce the risk of injury. Detailed analysis and descriptions for each exercise variation provide the rationale for the modification and the science that explains why it is beneficial. The authors also dig into the physics of the body and describe how the length and proportions of body levers (e.g., arms, legs, torso) have an impact on the bodys response to load. You will be better equipped to help clients use their bodys proportions to their advantage rather than being a hindrance to optimal performance.Packed full of strength training exercises, sample workouts, and conditioning work designed for different body sizes, Strength Training for All Body Types gives you the tools you need to help your clients make changes to their technique, become stronger, lift more, and avoid injury.

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Contents

List of Figures

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Guide

Pagebreaks of the print version

Strength Training for All Body Types

The Science of Lifting and Levers

Lee Boyce

Melody Schoenfeld

Library of Congress Cataloging-in-Publication Data

Library of Congress Cataloging-in-Publication Data

Names: Boyce, Lee, 1986- author. | Schoenfeld, Melody, 1973- author.

Title: Strength training for all body types : the science of lifting and levers / Lee Boyce, Melody Schoenfeld.

Description: Champaign, IL : Human Kinetics, [2023] | Includes bibliographical references.

Identifiers: LCCN 2022018024 (print) | LCCN 2022018025 (ebook) | ISBN 9781718212671 (paperback) | ISBN 9781718212688 (epub) | ISBN 9781718212695 (pdf)

Subjects: LCSH: Exercise--Physiological aspects. | Human mechanics. | Anthropometry. | BISAC: SPORTS & RECREATION / Bodybuilding & Weightlifting | HEALTH & FITNESS / Exercise / General

Classification: LCC QP301 .B69 2023 (print) | LCC QP301 (ebook) | DDC 612.7/6--dc23/eng/20220713

LC record available at https://lccn.loc.gov/2022018024

LC ebook record available at https://lccn.loc.gov/2022018025

ISBN: 978-1-7182-1267-1 (print)

Human Kinetics supports copyright. Copyright fuels scientific and artistic endeavor, encourages authors to create new works, and promotes free speech. Thank you for buying an authorized edition of this work and for complying with copyright laws by not reproducing, scanning, or distributing any part of it in any form without written permission from the publisher. You are supporting authors and allowing Human Kinetics to continue to publish works that increase the knowledge, enhance the performance, and improve the lives of people all over the world.

To report suspected copyright infringement of content published by Human Kinetics, contact us at permissions@hkusa.com. To request permission to legally reuse content published by Human Kinetics, please refer to the information at https://US.HumanKinetics.com/pages/permissions-information.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

The web addresses cited in this text were current as of March, 2022, unless otherwise noted.

Senior Acquisitions Editor: Michelle Earle; Developmental Editor: Anne Hall; Managing Editor: Kevin Matz; Copyeditor: Patricia L. MacDonald; Permissions Manager: Martha Gullo; Graphic Designers: Joe Buck, Julie L. Denzer; Cover Designer: Keri Evans; Cover Design Specialist: Susan Rothermel Allen; Photograph (cover): Human Kinetics; Photographs (interior): Human Kinetics, unless otherwise noted; Photo Asset Manager: Laura Fitch; Photo Production Specialist: Amy M. Rose; Photo Production Manager: Jason Allen; Senior Art Manager: Kelly Hendren; Illustrations: Human Kinetics; Printer: Versa Press

Melody Schoenfeld.

We thank Flawless Fitness in Pasadena, CA, for assistance in providing the location for the photo shoot for this book.

Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics.

Printed in the United States of America10987654321

The paper in this book is certified under a sustainable forestry program.

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Contents

Exercise Finder

`DEADLIFT EXERCISES`
`Exercise name`	`Body type`	`Page #`
`Conventional deadlift`	`Long torso, long arms, large hands`
`Trap bar deadlifts`	`Short torso, long legs; tall`
`Deadlift from blocks`	`Short torso, long legs; tall; limited mobility`
`Paused deadlift`	`Short torso, long legs; tall`
`Isometric deadlift`	`Short torso, long legs; tall`
`Eccentric-free deadlifts (touch-and-go and dead-stop methods)`	`Short torso, long legs; tall`
`Medium sumo barbell deadlift`	`Big all over`
`Kettlebell deadlift`	`Big all over`
`Deficit deadlift`	`Short`
`Snatch grip deadlift`	`Short`
`Hip rockbacks`
`Dowel hinge pattern`
`Glute bridge`
`SQUAT EXERCISES`
`Exercise name`	`Body type`	`Page #`
`Barbell back squat`	`Long torso, short legs`
`Barbell front squat`	`Short torso, long legs; long femurs; tall`
`Foam roller extensions`	`Limited upper body mobility`
`Front squat with lifting straps`	`Big all over; limited mobility`
`Heels-elevated dumbbell squat`	`Tall; long legs, long femurs`
`Slow, eccentric paused back squat`	`Long shins; short`
`Isometric squat`	`Long shins; short`
`Safety bar squat`	`Big all over; limited mobility`
`Frankenstein squat`	`Big all over; limited mobility`
`Hip belt squat`	`Big all over; limited mobility`
`Weight belt squat`	`Big all over; limited mobility`

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