Chop and Flip for Fitness Training Success

by Ritchi Morris, Di. Sci., Ph.D., H.M.D., N.D.

Two simple lightweight exercises can enhance your physical and mental approach for an intense fitness training workout far better than any conventional warm-up, self-hypnosis technique or chemical stimulation. Shortly, I'll describe a brief warm-up session (consisting of a simple dumbbell movement and a not so well known movement) which provides a rapid increase in overall body temperature, an unbelievable amount of mental exhilaration, a more than adequate stretching/loosening effect and a thorough flush of key muscle areas. With its implementation a lifter can safely and successfully attack his/her designated weights or exercises while utilizing far fewer energy draining preparation sets than heretofore thought possible.

Experience with the exercises derived from Dr. Leonard Schwartz's popular "HEAVY HANDS" text has taught me that the standard dumbbell swing and a rather unconven-tional standing lateral fly known as the "chop" can give a fantastic total body warm-up within a mere 10-15 minutes. Geared specifically to fitness training, both movements demand considerable involvement of the lower back and gluteal areas of your body in a gentle, non-straining manner. Simultaneously, the buttocks, frontal thighs, hamstrings, delts, pecs, abs, and all connective tissue become involved by these motions. Performed in single sets of ultra high reps the two exercises create a surging blood flow through these important areas to protect from injury when straining with weights and/or intense exercises occurs afterward. Oxygen uptake increases dramatically, thereby effectuating a euphoric sensation into rapidly pumping lungs, achieving significant mental alertness, and aiding in "pschye," and concentration. As a side benefit this short warming workout provides essential stretch reflex and aerobic conditioning, especially if included on off days as a recuperative aid.

To implement the heavy hands duo into your program, begin by grabbing a pair of five or ten pound solid dumbbells or similar size barbell plates as soon as you enter your gym. Your first exercise will be the two arm "chop," the least demanding of the two. As illustrated, bend over to almost a stiff legged deadlift position and smoothly straighten to an erect stance while moving the plates/bells upward and sideways in a butterfly fashion. Continue by leaning slightly backwards, extend your thighs forward into a sissy squat starting position, and stretch the weights all the way to a full "fly." Then, without pausing, simply fold up into the original position and continue for the predetermined amount of reps. Eight to ten minutes at about an 80-90 per minute pace should be sufficient. Proceed immediately into the dumbbell "flip" for 4-6 minutes more. Spread your legs apart, extend the plates/bells as far under and in back of you through your legs then swing up to full arms extension overhead. Attempt 50-60 nonstop reps per minute. Believe me, you'll be flush-cheeked (both pairs!) and puffing, but you'll feel vitally alive and ready for anything.

Has over-training lead you into stiffness and soreness in the leg and lumbar region? Have the years of constant and continual training, stresses and strains left you with aching joints and chronic pain syndromes? The good news is that almost immediately these nagging pains can abate or disappear.

Well-known sports and orthopedic chiropractors, father and son team Dr. Douglas Eglauf and Dr. Patrick Eglauf, of White Plains, NY observe: "Studies and clinic orthopedic reports have demonstrated that the preponderance of these problems are due to the accumulation of scar tissue in and/or the narrowing of spaces in these critical areas of your body." Dr. Patrick Eglauf further states that "therapeutic techniques such as orthopedic chiropractic methods, deep tissue massage (e.g., Shiatsu, Swedish, etc.), and acupressure are designed to assist the body in dissolving this scar tissue and restoring range of motion and flexibility to these areas. In a similar way, the pulsating actions of Dr. Morris' "flip" and "chop" routine helps to decompose and disperse accumulated tissue while delivering more blood supply to deeper levels within these bodily areas than perhaps ever before."

Still concerned about your beloved warm-up systems, are you? Well, these particular poundage's can still be hit for quick FORM work only, because "chopping" and "flipping" the tiny plates/bells is a much more efficient, concentrated preparation. Surprisingly, the sheer WORK involved in the dumbbell moves (and body heat generated) can't be even remotely approached with warm-up lifts. For instance, in Olympic lifting or powerlifting, to perform the same foot poundage's (weight x distance x reps) as the seemingly insignificant dumbbell maneuvers (20 pounds by 57 feet depending on height and arm length) x 800 reps for "chops" and 20 x 68 x 300 for "flips" = 116,000, 160,000 foot pounds) you would have to squat, deadlift or clean and jerk about 300 pounds for 20 sets of 10 in 15 minutes! Yet, you'll not be destroyed by the super high rep dumbbell work, but rather refreshed and ready for a giant workout.

It is essential to aim for the entire 15 minutes rather than cut time to go for higher poundage's than suggested. In fact, you may be amazed to discover that the fives or tens are TOO heavy at first! Start with lighter weights if need be, to achieve the best warm-up of your life. Just give it a chance. Don't allow the strange, pulse-raising aerobic format to scare you away from an extremely valuable fitness training aid.