**Čo je strongman?**

Nie je to beh či triatlon (ironman), nie je to amatérsky box (toughman) ani powerlifting či kulturistika. Myslím si, že všetci dobre vieme, čo je strongman, no nie všetci dokážeme uveriť, že to, čo títo „gentlemani“ robia, je v ľudských silách. Áno, ťahajú kamióny (lietadlá), dvíhajú 200 kilové kamene, drepujú ohromné váhy, deadliftujú ešte viac, „chodia na prechádzku“ s pol tonou na chrbte a vytlačia nad hlavu viac, ako väčšina z nás vôbec dúfa, že jedného dňa dvihne zo zeme. Nenechajte sa však oklamať mylnou dogmou, že sú títo „obri“ len silné, statické kreatúry. V skutočnosti je kondícia jednou z určujúcich faktorov toho, či vyhráte, alebo prehráte. Nakoniec nám neostáva nič iné, len z plných pľúc zakričať: „This is STRONGMAAAAN!!“

Log clean & press (Log lift, Log press) je jednou z disciplín v strongmanoch. Ide o dvihnutie Logu, jeho premiestnenie na úroveň ramien a následne vytlačenie nad hlavu. Pomerne jednoznačná a jednoducho vyzerajúca disciplína, no verte mi, ak ste niekedy mali tú česť stretnúť sa s logom, slovo „jednoduché“ sa nevyskytuje v žiadnom z jej opisov.

Log je oválna „tyč“ vyrobená z dreva alebo hrubej ocele. Váha ani priemer logu nie je štandardizovaný, teda sa vyskytuje v rôznych prevedeniach. Rukoväť alebo rúčky logu sú v neutrálnej pozícii, čo je jednak veľmi šetrné pre zápästie a celý kinetický reťazec hornej končatiny (stavia vás do veľmi výhodnej pozície pre tlak) a je to vážne skvelý pocit pri tlaku. Samozrejme, aj log je vyrobený ako štandardná oska, teda je naň možné prikladať kotúče, čím sa váha logu zvyšuje. Určite skvelá investícia.

Log press však nedostanete nad hlavu ako normálnu tyč! Potrebná je istá technická zručnosť (teda nie, že by pri normálnej tyči nebola…).

Postavte sa k logu s postojom na šírku alebo mierne širším, ako je šírka ramien. Log by mal byť mierne odklonený od vás tak, aby boli rúčky v 45 stupňovom uhle (ospravedlňujeme sa, na videu to tak nie je). Uchopte pevne rukoväť logu. Ohnite sa mierne v bokoch a pokrčte kolená. Dbajte však na rovný chrbát, zastrčte latissimy, napnite chrbtové svalstvo. Zhlboka sa nadýchnite a iniciujte pohyb pohybom bokov, tlačte nohami do zeme a pritiahnite si log do klina.

V tomto momente vám log „sedí na kline“. Násilne si ho pritiahnite k telu, pod hrudník, s lakťami smerujúcimi mierne von a nahor. Pripravte sa na premiestnenie!

Udržujte log násilne pri tele počas celého pohybu premiestnenia. Zhlboka sa nadýchnite, napnite svaly hornej časti chrbta, lakte udržujte vo vysokej polohe, smerujúc von. Myslíte na to, akoby ste chceli log „pretočiť“ alebo „rolovať“ okolo/cez vašu hruď až na úroveň ramien. Použite „hip drive“, aby ste dostali vaše boky pod log.

Gratulujeme, dostali ste log do pozície na tlak. V tomto momente stojíte vzpriamene alebo v miernom záklone, s vysokými lakťami smerujúcimi vpred, napnutými latissimami a pohľadom očí nahor. Tým, že máte lakte vysoko smerujúc dopredu, veľmi zvýhodňujete svoju začiatočnú pozíciu, pretože akonáhle začnete s tlakom, inštinktívne začnete tlačiť lakte dozadu, nad hlavu.

Tlak môžete vykonať rôznymi metódami: Strict Press, Push Press, Push Jerk, Power Jerk, Split Jerk, atď. Podstatné je, aby ste tlačili, ako sme už spomínali, lakte nahor a dozadu, nad úroveň hlavy. Experimentujte s týmito variáciami a nájdite tú najvhodnejšiu.

## Typy, ako zlepšiť Log Clean & Press:

- Clean & Press každé opakovanie. Začnite teda každé opakovanie zo zeme a každé opakovanie vykonajte aj s premiestnením. Snažte sa tento pohyb zautomatizovať. Začnite s niekoľkými sériami po 3 opakovania so submaximálnou váhou (váhou, ktorou dokážete vykonať 6-8 opakovaní). Lineárne zvyšujte váhu každý tréning. Dbajte na efektivitu prevedenia a rýchlosť.
- Budujte horné chrbtové svalstvo. Váš chrbát nemôže byť nikdy príliš silný. Čas, strávený jeho precvičovaním, sa odzrkadlí nielen v Log Clean & Presse, ale na všetkých ostatných cvikoch.
- Predný drep. Kráľ v budovaní sily! Predný drep urobí vaše quadricepsy silnejšími – silnejší „leg drive“, váš clean explozívnejší, zvýši silu svalov hornej časti chrbta a jadra tela a pripraví vás na potýčky s ťažkými váhami na hrudi.
- Vykonávajte všetky druhy tlakov nad hlavu. Myslím, že to netreba ďalej rozvádzať.
- Áno, bench press sa prenesie aj na Log Press. Nakoniec, všetci strongmani s veľkým Log Pressom majú aj výnimočné výkony v bench presse.

Nakoniec prikladáme inštruktážne video jedného z velikánov tohoto športu, strongmana Briana Shawa.

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