What can da Vinci's Vitruvian Man teach us about gym technique?
Quite a lot actually.
But first, before we answer why, we must examine What is the Vitruvian Man?
The Vitruvian Man (circa 1490) is da Vinci's study of the human form.
Inspired by the writings of the ancient Roman architect Vitruvius, the drawing depicts a nude man in two superimposed positions with his arms and legs apart and inscribed in both a circle and square.
The drawing represents Leonardo's conception of ideal body proportions, originally derived from Vitruvius. It highlights that the human form is perfectly proportionate through the application of geometry and mathematics. Its demonstrates the perfect ratios and proportions found in human anatomy.
In layman's terms, it displays the anatomical fact that YOUR individual body's dimensions and measurements are relative and exactly proportionate to YOUR body. Basically, the measurement of every anatomical feature of your body is a perfect ratio or fraction of your entire body's measurement.
‘Say that again, please?’
Okay, so the length of your arm is relative to the length of your leg.
The length of your two arms outstretched is the height of your body.
Your knees are halfway between your groin and the feet.
Your chest is halfway between your groin and the top of your head.
Your chest is the same width as a quarter of your height.
The distance from the top of a person's head to the chin is equal to one-eighth of their height.
The nose is located halfway between a person's hairline and the bottom of their chin.
The distance from the tip of a person's middle finger to where their hand connects to their wrist is equal to one-tenth of their height.
The length of a person's feet is one-sixth of their height.
Get the idea?
Okay, but what has this got to do with technique in the gym?
Well it gives us the understanding that if all of our own bodies, can fit inside all of our own geometric squares and circles, then one physical cue or rule during a weight lifting exercise for one person, should equally apply in unison for another person, (regardless of physical height, width or proportion differences between the two people).
So, lets apply this principle and truism to the body and a number of typical exercises in the gym;
Squatting: YOUR heels under YOUR hips.
Setting Up a Barbell Squat: J-Hooks at Shoulder Height.
Pull Ups/Chin Ups: Strongest Grip width is the same as the width of your shoulders. The wider your grip, the weaker your Pull.
Deadlifting: YOUR heels under YOUR hips.
Barbell Bent Over Rows: Bar begins touching YOUR knees, row, then return to YOUR knees.
Setting Up a Barbell Row: J-Hooks at Knee Height.
Shoulder Press: Strongest Grip width when holding a barbell is the width of your shoulders. The wider your grip, the less efficient your Press.
Setting Up a Shoulder Press: J-Hooks at Shoulder Height.
Sumo Deadlift: Stance: Ankles to knees should be vertical. Hips rotating outwards, knee tracking outwards.
Bench Pressing: Strongest Grip width when holding a barbell or dumbbell is the width of your shoulders. The wider your grip, the less efficient your Press.
Setting Up a Bench Press: J-Hooks at Hip Height.
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