Our guest today is 阿达安·巴尔（Adarian Barr）, athletic movement coach, inventor and performance consultant.\u00a0 Adarian has been a mentor to me for almost 5 years, and opened up my eyes to the movement potential of the human body, how to observe it, and coach it more optimally.\u00a0 He has been 上 this podcast for many prior episodes, and has recorded a number of webinars for Just Fly Sports. \u00a0The best way I can describe Adarian is that he just sees things that nobody else does in human movement, and creates a wonderful groundwork for us to creatively express those principles in our own training setups. One of the biggest realizations, that I\u2019m still regularly checking in 上 the implications of in my day to day coaching and athletic life, is how, when the joints and levers of the body are working optimally in \u201c3D\u201d, we tend to need much less barbell strength than we think we do to reach our highest speed performance potential. \u00a0Not 上 ly this, but when we 上 ly operate in \u201c2D\u201d and don\u2019t use our levers well, we need more weight room strength to be better athletes in that 2D paradigm. One thing that Adarian does not post about often is weightlifting.\u00a0 Part of this is because the world of coaching is very hung up 上 \u201cforce\u201d as a binary entity in human movement, and we need more education 上 joints and movement, rather than how to split hairs 上 lifting sets and reps.\u00a0 Adarian\u2019s eye for movement does go well into the weightlifting world, however, and was can learn a lot from his recent observation in the area. On today\u2019s podcast, we dive into the Olympic lifts in particular, and how they can either foster athleticism, or suppress it, based 上 the lever systems we use in the execution of the lift.\u00a0 We get into this, and much more, such as the feet, torque, the drawbacks of hinging in the weight room, crawling, natural learning and much more in this in-depth episode. Today\u2019s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage. Timestamps and Main Points The redundancy of \u201ccoaching up\u201d natural-skill-based human strength movements Adarian\u2019s history with weightlifting as a football player and track and field athlete Deconstructing the Olympic lifts in regards to what transfers to athletic speed and what does not Good and poor \u201cclass 1\u201d levers of the foot Thoughts 上 the initial stages of the pull off the ground in athleticism Using the hands more effectively to change the emphasis of exercise to the body Full catches in the Olympic lifts, foot pressure and internal rotation, and how these can be optimized for athletic transfer Why Adarian is not a fan of hinging from a foot loading perspective \u201cThe feet are pointing out for a reason in (natural) squatting, because the calves are rotating them\u201d \u201cA lot of people equate lifting to athletic ability, that the lift makes you athletic.\u00a0 The biggest thing is when I see the levers\u2026. Some people when they (Olypmic) lift to get strong, I see them shrug, then they do a plantar-flex, which is a class 1 lever, then they catch the bar.\u00a0 That\u2019s not going to transfer over (to athleticism) they are probably just going to get stronger\u201d \u201cWhat do they say, look at the (lift) numbers he is doing that\u2019s what made him fast.\u00a0 No! He can do those (lift) numbers because he is fast!\u201d \u201cI used to think (Olympic lifters) were bumping the bar with their hips.\u00a0 What do you actually see? When they hit the bar with class 2 (foot position) it bumps them backwards (class 2 being advantageous for athleticism)\u201d \u201cIf the Achilles (tendon) isn\u2019t working, you will be quad dominant or hamstring dominant\u201d \u201cThere are two \u201cclass 1\u201d motions, there\u2019s inversion\/eversion, and there is plantarflexion dorsiflexion.\u00a0 Those 上 es that use inversion\/eversion are going to really do something\u2026 that reflexive class 1 saves the day\u201d \u201cThat\u2019s the beauty of the brain, it\u2019s not going to let you hurt yourself\u2026 I\u2019m trying to crash the plane (and let the brain save me)\u2026 It\u2019s weird that people don\u2019t let the brain work\u201d \u201cEverything is rotational, the direction is linear, but the movement is rotational\u201d \u201cOnce the calves twist, the arches (of the foot) set with you.\u00a0 As I try to squat down, move the calf out of the way, and if you move the calf out of the way, everything else is going to work out below that\u201d \u201cOne of the foot\u2019s jobs is to sense movement, where you are in space and time, and how much load is 上 the body, but it can\u2019t do that until they have been pressurized, in a sense\u201d \u201cOnce you put the thumb down (in exercises) things start to change\u201d \u201cPeople crawl like a robot\u2026 上 ce you rotate that calf, shin angles change and you don\u2019t have to lift your butt up to get your leg through\u2026. Just as I would rotate the calf to do a lift, I would rotate the calf to crawl, because I want pressure 上 the foot to tell me something\u201d \u201cWhere is the information in the lift coming from, that\u2019s really important\u201d Show Notes Lift with More \u201cClass 2\u201d Lever Action in the Second Pull https:\/\/www.youtube.com\/watch?vkW1D2hidqe4 Lift with More \u201cClass 1\u201d Lever Action in the Second Pull https:\/\/www.youtube.com\/watch?vnopJgclbv5A Lifting with an \u201cEversion\/Inversion\u201d Dominant Class 1 Lever https:\/\/www.youtube.com\/watch?vpSQndyux4gM Donald Thomas Tremendous Foot Pressure Deforming High Jump Shoe https:\/\/www.youtube.com\/watch?v-j3pbQH9nLU About 阿达安·巴尔（Adarian Barr） 阿达安·巴尔（Adarian Barr） is a track coach and inventor based out of Woodland, California.\u00a0 His collegiate track and field coaching stops have included UW-Superior, Indiana State, UNC Pembroke, Yuba City Community College. He has invented 9 devices from footwear to sleds to exercise devices. Adarian is a USATF Level II coach in the sprints, jumps, hurdles and relays. He has a master\u2019s degree in Physical Education. Adarian\u2019s unique coaching style gets results, and his work 上 speed and biomechanics is being adapted by some of the top coaches in the nation.