Have you ever had to sit on your suitcase to get it closed? Have you
ever used a jack to change a tire on your car? Do you twist your body
when you swing a baseball bat? If so, then you are using body mechanics
and leverage to help you increase force. Body mechanics and leverage are
not only tools of everyday life, they are essential elements of sports
and martial arts. In self-defense, your techniques must be effective,
but delivering a devastating strike, throw or break requires real power
to work. In addition to learning individual techniques, your training
must include learning to maximize the power you can generate. Many
people assume this means building muscle, but generating real power is
not done by using muscle strength alone; real power is generated by
using body mechanics and leverage together with your technique.
Body mechanics are essentially posture in motion used to gain power.
They combine sequenced and coordinated movements to generate torque in
an efficient way. The purpose of using body mechanics is to maximize
applicable force by taking advantage of the principles of physics as
related to the structure of the body. For example, when using body
mechanics, you do not rely on the arm alone to throw, swing, push or
pull. You incorporate a twisting, springing or dropping motion of the
body to increase the power that is output through the arm.
Developing body mechanics requires proper training. Proper training
involves moving the entire body in appropriate posture and sequence
together. The more muscle groups and body weight used in a motion, the
greater the force output will be. In training, movements that use body
mechanics should first be practiced in an exaggerated manner. This
method ensures the neuromuscular system will be trained to incorporate
all of the supporting elements in the proper sequence.
In addition to using exaggerating movements, body mechanics should be
trained with continuous fluid movements, completing a full range of
motion for total development. If you imagine a batter trying to hit a
home run in a baseball game, he doesn’t bunt the ball. He swings the
bat all the way through. How about the pitcher? Imagine when he throws
his fast ball, he doesn’t lob the ball like he is trying to throw
something in the trashcan. He winds up and really hurls his whole body
into the pitch. This is body mechanics and that is where your real power
will develop. Although application of martial arts techniques requires
economical motions, training must tap deep into the body structure for
movements to become habit. This is why we use exaggerated movements and
the full range of motion to develop them. Once rigidity is removed and
body mechanics have been developed, gross motor movements are refined
and movements are abbreviated. The result is power and economy of
motion.
Leverage, also known as a mechanical advantage, is generated by the
use of a fulcrum and a lever. With proper placement, the mechanical
advantage gained by using the lever can be applied to another object.
Furthermore, the longer the lever, the greater the force generated. When
applied in the martial arts, leverage is used to gain an advantage over
the opponent. It is gained by specific placement and use of your body
relative to the structure of your opponent’s body. A simple arm bar
demonstrates the use of leverage wherein your opponent’s arm is the
lever and your arm or hand positioned at his elbow acts as the fulcrum.
By pulling on the opponent’s arm at the wrist, one gains leverage
against the elbow joint. If you were only to pull at the forearm, then
your job would be more difficult. But by pulling at the wrist, you have
maximized force output by using the longest lever available. Leverage is
not restricted to fulcrums and levers alone; it is also gained by
adjusting body weight, stance, posture, and balance. We use leverage
because it is an efficient way to increase the force we exert when
applying techniques.
Developing leverage is a matter of applying principle to technique
and application. The famous Greek mathematician and physicist Archimedes
once said, "Give me a place to stand, and I will move the
earth." As long as you understand the principle of leverage, then
you can improve the application of any technique. Improving your ability
to apply leverage in locks, throws, breaks, etc. require you evaluate
each technique looking for the ideal body position and placement to find
the maximum leverage. When training with a partner, always communicate
with each other to find what subtleties of position, direction and force
improve the technique. Find how you can use your body weight to your
advantage. Adjust your posture and stance to ensure that you can
efficiently transfer force.
Using leverage and body mechanics is stronger than using simple
strength alone because body mechanics and leverage multiply power
generated. Leverage and body mechanics allow someone who is small to
generate more power and be more effective than would otherwise be
possible. Using body mechanics and leverage helps to equalize the old
and the young because personal attributes alone do not determine the
victor. Proper training gives the advantage. To improve your martial
arts and develop power, be sure to maintain focus on executing your
movements without compromising the body mechanics and consider leverage
where appropriate. Make it a part of your daily training, but remember
in application you must temper the use of body mechanics and leverage
with strategy. If your recovery time or balance is too far extended,
your extra power may compromise the integrity of your tactics. Also,
proper body mechanics should help you generate power without exposing
your body to possible injury, so maintain proper posture, stance and
balance according to your system or style. Ultimately, if you combine
your understanding of leverage with proper body mechanics, the force you
generate will compound to create an unstoppable power.