How to gain leverage in your training. Would it be possible to train with the same amount of weight and make an exercise harder by manipulating the lever systems of the body? Is it possible to make an exercise safer and lighter, but still attain the same benefits? If weight or load remains the same, then speed, distance and placement of the load are going to be the variables. An increase in speed of an exercise with load can definitely increase the danger to the joint. A decrease in speed will be safer on the joint, but it sure can get boring.
Manipulating the levers can be the best choice, the most fun and the safest on the joint. First let's review some basic concepts of biomechanics. A "parallel force" system is two or more parallel forces acting on the same object, but at some distance from each other. To better understand this concept, we first must examine the principles of a lever system. Here are some examples:
There are three types of levers in mechanics: a first class lever is when the axis is in the middle of two forces like a seesaw. A second class lever is when the resistance is between the axis of rotation and the effort force, similar to a wheelbarrow, and a third class lever is when the effort force lies between the axis of rotation and the resistance, like a shovel. Remember, a lever is not unlike the handle on a shovel or the handle of a frying pan. In the body, the long bones generally act as levers or rigid bars that rotate around an axis. The term "lever arm" is defined as the perpendicular distance from the axis of rotation to the line of force applied to the lever. The "resistance arm" is a term referring to the lever arm of the resistance force while the "effort arm" is a term that refers to the lever arm of the effort force.
Got that? If you were holding a frying pan, with your wrist in a neutral position, the resistance arm would be the distance from your wrist to the end of the frying pan, while the effort arm would be the distance from your wrist back to your elbow. If you were flipping your eggs , the axis of rotation would be your wrist. This will start to make sense when we apply it later to exercises.
One example of a second class lever system would be a standing calf raise: The weight is on your shoulders, the axis of rotation is at the MTP or metatarsophalangeal joint, (where the axis is when you stand on the tip of your toes) and the weight or resistance force ( gravity acting on both the weight plus the weight of the body) is acting on the forefoot behind the axis at the MTP joint. The calf muscles or the "triceps-surae" actively contract and plantarflex the ankle to lift the body off the ground. This is a second class lever which is very rare in the human body. Remember the wheelbarrow.
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