4-3^ UC-NRLF $B MD 131 YC 27407 BARNJUM BAR BELL DRILL, R. TAIT MCKENZIE, M.D. 1 ! LIBRARY OP THE UNIVERSITY OF CALIFORNIA. %eceived U^^Jt , 189^ ^Accession No. A^V 4^ ^ . Class No. Digitized by the Internet Archive in 2007 with funding from IVIicrosoft Corporation http://www.archive.org/details/barnjumbarbelldrOOmckerich The Barnjum Barbell Drill. By R. TAIT McKENZIE, B. A., .M.D., Demonstrator of Anatomy, and Instructor in Gymnastics McGUl University. Late House Surgeon Montreal General Hospital. TRIANGLE PUBLISHING CO. SruNCFiKLO, Mass. G n| i> ,r 16-1 ¥f PREFACE, The value and place of the barbell as a piece of tjymnastic apparatus it is not our purpose to discuss here. The advantages or drawbacks of the set drill we will leave for others to debate about. Let it suffice that the want is felt for the best barbell drill. Our object is to give to the gymnastic world one that has filled this vacancy for a limited, though varied, constituency, that needs only a wider knowledge and permanent form to make it as popular and serviceable to others as it has been to the writer among those who have used it by precept and example in the work of physical train- ing. If a drill is good, it is worth the trouble of acquiring thoroughly, for, after many repetitions, a movement that at first demanded great concentration and mental effort, becomes automatic, and we obtain the maximum of muscular exercise at the minimum of nervous expend- iture. This makes it especially valuable to the busy man or woman, who has but a short time daily for the work so necessary to keep the system in a healthy and vigorous condition. The advantages of a uniform drill in competitive work between colleges, clubs, and associations need only be mentioned to be evident, but in its choice we must find certain leading features peculiarly suited to the barbell. This instrument is evidently designed for move- ments which require and therefore cultivate suppleness by twistings and flexions of the body. It also lends itself readily to the teaching of accuracy and precis- ion, while agility and strength are not among the least of the results of its proper use. To gain these ends, a series of movements must be varied in composition, each one involving many groups of muscles. Life is too short to take sixteen counts to turn the head eight times to each side, when in the same counts the arms and legs could be exercised as well. Above all, the exercises should be beautiful and the poses graceful. It is just as easy to design beneficial OF THB _ UNIVERSITY^ movements that will be at the same time graceful as it is to make them ungainly, and their popularity is cer- tain to be more permanent, and their educational value greatly enhanced. In teaching this or any other drill, a great deal of its usefulness will depend on the brightness and thor- oughness of the teacher. Never be dull or allow slur- ring of the movements. Praise or blame where neces- sary. In class work promote to leaderships for good work. Lay great stress on thoroughness and correctness. I once asked Mr. Alexander, the well known and greatly esteemed director of the Liverpool gymnasium, why it was that I saw a blind man presiding at the piano for all his classes. " Whj'," he said, "a man who is blind does not try to make the exercise fit the music. He does what he is told, and is glad to be emploj'ed." Music is a great help ; in fact, is almost necessary, but it must be played as an accompaniment to fit the exercise. If you try to make the exercise fit the accompaniment, you will ruin both. This drill goes to waltz time, varied from fast to slow with the special movement. The following is a list of the music used for it in the classes at the Barn jum gymnasium by Miss Barnjum : — Cupid's Greeting (A. Hueian), Love's Rejoicing (Baker), La Tosca (Bogert), Thua (Hoist), Love comes like a Summer Sigh (Spencer), Wang (Morse), Queen's Bouquet, Visions of Rest (Baker), Thine Alone (Meis- sler), Myosotis (Lowthian), Beauty's Daughters, Till We Meet Again, Gondolia, Hypatia, Love's Sigh, Swinging, Marguerite (Lowthian), Erminie (Jakobow- ski). INTRODUCTION. To Major Fred. S. Bamjum belongs the credit of composing and combining the following exercises. He used them continuously for nearly thirty years in classes for men, women, and children of both sexes and all ages. It is still the most popular exercise in the work carried on by his sister, Miss H. O. Barnjum. It is also used in the gymnastic classes of McGill University, and the Montreal Amateur Athletic Association. The form and number of the illustrations have been chosen that each exercise may be read off like music bj' the figures alone. A poorly illustrated drill may be like a singed cat, " better than it looks." but people don't want any "singed cats." now that they can be avoided. In choosing a barbell get one whose upper end will just come up to the chin when the other is on the floor. It might be even a little shorter. The count may be in eight double counts, as we use it at ^klcGill, or else in sixteen single counts, with the word " change " at No. 15, to gfive time to prepare for the next exercise. The position of attention is assumed before begin- ning. Heels together, feet at a right angle, chest for- ward, hips back, arms straight down, dividing the bar- bell into three equal parts, chin to neck, and facing the front. The lunges or charges are five in number : 1. Straight forward. 2. Diagonally forward. 3. Straight to the side. 4. Diagonally backward. 5. Straight backward (see diagram). All charges should be made to the full extent of the legs, the knee kept directly over the toes of the charging leg. the other leg straight, foot firm. l>I.\erpendicular. MrscLES Used. — Trapezius and the other levators of the shoulder, erector spina?, quadratus lumborum, intercostals. oblique abdominal muscles, flexors and extensors of the thigh and leg. ao OF T«« xjNivERsrrr EXERCISE XVII. Explanation. — This exercise should be done slowly with a j>aiise at the end of each twist ; both arms should be kept straight, face to the front, and hips firm, the rotation being confined to the trunk itself. Keep the barbell horizontal : at the change bring the hands toward the center of the barbell, till it is divided as in Exercise I. ^IcscLES Used— All the levators of the arm and shoulder, rotators and extensors of the head, intercostals, latissimus dorsi. pectoralis major, abdominal oblique, and transversalis. quadratus lumborum, erector spina^. All the muscles of the lower extremities resist the attempted rotation of the pelvis. 21 V \BBARy TJNIVERSITT EXERCISE XVIII. ExPLAXATioN. — Charge straight back, the rear arm raised and grasping the barbell at a third of its length from the end. Forward arm straight, fist clenched and jammed well back, keep the head up and body erect. Don't roll the forward foot. Note the change in position of the hands at the beginning and end of the exercise. Muscles Tsed.— Levators of the arm and shoulder strongly, extensors of the head, erector spinfe, oblique abdominal muscles, latissimus dorsi, extensors, flexors and rotators of the thigh and leg. a rsRA/Ty* or m ^ TJNIVERSITT EXERCISE XIX. Explanation. — Charge diagonally back, both arms straight, lower end of the barbell prolonging the point of the knee. Face the front, head up. forward leg straight. MrscLES Used. — Deltoid, trapezius, and all the neck muscles, triceps, muscles of the abdomen and inter- costals strongly, ilio-psoas. extensors and flexors of the thigh, all the leg muscles. 23 , ' OF T«» ITNIVERSITT EXERCISE XX. Explanation. — This exercise shows the cross diagonal charge. Go well across and forward without raising the heel of the rear foot, harbell brought to the perpendicular over the forward foot, both arms straight. Muscles Used. — Pectorals, latissimus dorsi, trapezius, adductors and external rotators of the thigh strongly, sartorius and peronei strongly. 24 EXERCISE XXI. Explanation. — Charge straight back, both arms straight, barbell horizontal, pointing from front to rear. Don't roll the forward foot or turn in the toes. Muscles Used.— Levators of the scapula^ and arms, triceps, trapezius, pectoralis major, sterno mastoids, and extensors of the head, abdominal and spinal muscles, especially the quadratus lumborum, external rotators, extensors and flexors of the thigh and leg, the peronei muscles strongly. 25 ^ 'of th» ^^^ UNIVERSITY CALIfOR*^ ^^^^1 ^9^Li^B^9 4 EXERCISE XXII. Explanation. — Take long charges with the body upright. This exercise may be varied by springing at .3, making a left turn in the air, at 7 spring and make a left about turn, at 13 make a left turn, thus completing the circle. At 16 the barbell may be brought perpendicularly to the side ready for marching. Muscles Used. — All the muscles about the shoulder joint, the erector spinse, extensors of the head, all the muscles of the thighs and legs. 26 f UNIVERSITY OF CALIFORNIA LIBRARY BERKELEY Return to desk from which borrowed. This book is DUE on the last date stamped below. mm}? LD 21-95m-ll,'50(2877sl6)476 YC 27407 UXrVBRSlTY OF CALIFORXLV LIBRARY \