George Hackenschmidt, often called the "Russian Lion," was a prominent figure in the late 19th and early 20th centuries. He excelled as a wrestler, strongman, and physical culture pioneer. Born on August 1, 1878, in Dorpat, Livonia, in the Russian Empire (now Tartu, Estonia), Hackenschmidt's influence extends beyond his impressive physical feats. He was the first-ever World Heavyweight Champion in professional wrestling and a man of intellect, fluent in seven languages and an author, speaker, and philosopher. Hackenschmidt's holistic approach to training and living continues to inspire athletes and fitness enthusiasts today. He died on February 19, 1968, at the age of 89.
Early Life and Physical Development
In his teens, Hackenschmidt stood out for his hulking physique. Even his teachers were shocked by his strength. He participated in cycling, gymnastics, swimming, running, and weightlifting, excelling in various sports. Weightlifting was starting to gain attention at the time. During his school days, Hackenschmidt could allegedly lift 200 pounds overhand with one hand.
After graduating from school in 1895, Hackenschmidt moved to Reval (now called Tallinn) to work in a factory as a blacksmith’s apprentice. Since Reval got insanely cold during the winter, Hackenschmidt had to find an indoor hobby, and he stumbled upon weightlifting. In his second year lifting weights, Hackenschmidt shocked the crowd at a local club by pressing 214 pounds overhead using one arm. The Russian Lion performed this feat using perfect form.
Wrestling and Strongman Career
Hackenschmidt first gained attention in 1896 when he executed a single-arm 214-pound overhead press. After making headway in the weightlifting community, Hackenschmidt delved for more. He met Greco-Roman strongman and wrestler Lurich in 1986. Lurich was touring Reval with his company and challenged the city’s residents to wrestling matches. Lurich recognized Hackenschmidt’s talent and strength early in the match. After the match, the Greco-Roman strongman declared it was the first time he had wrestled someone who matched his strength. Hackenschmidt didn’t take losses lightly. He believed he was stronger than Lurich but missed the chance to prove it during the match. The Russian Lion’s wrestling setback helped him take his training to a new tangent.
An Apr. Many top weightlifters from the area participated in the show. Being the fierce competitor he was, Hackenschmidt jumped into the contest to challenge some of the strongest men of his time. Staying true to himself, Hackenschmidt used the win’s momentum to train even harder for the next six months. Hackenscmidt was always looking for ways to challenge himself and perform lifts others considered impossible.
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According to some estimates, Hackenscmidt registered over 3,000 wrestling victories between 1901 and 1911. Hackenscmidt lost his World Heavyweight Champion title to Frank Gotch, an American wrestler. In true Hackenscmidt style, he returned to the drawing board and pushed himself harder in the gym.
Feats of Strength
Some of Hackenschmidt’s feats of strength include a 361lb clean, a 280lb press, a 330lb jerk, and a one arm press of 286lbs. He also is known for a pullover press from the wrestler’s bridge of 304lbs (an exceptional feat of neck strength!), and 364lb floor press. These lifts are even more amazing when you consider they were performed long before anabolic steroids infected the fitness industry.
On Jan. 27, 1901, the Russian Lion set a new world record by lifting 187 pounds behind his back with bent knees. The exercise is known as the hack squat, named after Hackenscmid. To perform the hack squat, different from the hack squat machine, place a barbell on the floor and stand facing away from it. Stand upright with a shoulder-wide stance. Lower into a squat and grab the bar with a slightly wider than shoulder-wide grip. Keeping your torso upright and head neutral, stand up by driving your heels and mid-foot into the floor. Besides his record-breaking hack squat performance, Hackenscmidt broke the iron cross world record.
Training Principles
Hackenschmidt trained efficiently, hitting the gym 2 to 6 times a week for 30-60 minutes each session. He recommended training all muscle groups twice a day 3-4 days per week, or preferably if time permits, 6 days per week. His training sessions were relatively brief by today’s standards. He believed 30 minutes was enough to build and preserve strength and endurance. Sitting and resting between exercises was not recommended as he preferred a minimal rest of walking briskly up and down the training room. Instead, the Russian Lion advised wrapping your shoulders with a towel and walking briskly across the room between sets.
Like Sig Klein, Hack liked a wide variety of exercises to avoid too great a strain on individual muscle groups, and instead develop all muscles in a balanced manner.
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He had an extremely simple, yet highly effective, method of exercise progression. He recommended beginning your exercises using a weight you could lift 10 times, but only performing 5 repetitions. Every week you are to add 1 repetition to each set until you complete 10 repetitions. At that point you may increase the weight by the next increment and begin again at 5 repetitions. Certain exercises, particularly for the neck, traps, and the famous toe squat variation he popularized (now referred to as the Hack Squat), he recommends the same progression for 10 to 20 repetitions.
Hackenschmidt was a proponent of following a slow and controlled range of motion while training.
His training principles emphasize the following:
- Full-Body Workouts: Hackenschmidt believed in training the entire body for overall development. Rather than isolating specific muscle groups, he focused on compound exercises that engaged multiple muscles simultaneously. Target all major muscle groups, including legs, back, chest, and shoulders.
- Progressive Overload: To continually challenge the body and stimulate muscle growth, Hackenschmidt emphasized progressive overload.
- Functional Strength: Hackenschmidt recognized the importance of functional strength for everyday activities and athletic performance. He incorporated exercises that mimicked real-life movements, such as squats, deadlifts, and overhead presses. Include exercises that simulate real-world actions, such as kettlebell swings, farmer’s walks, and bodyweight exercises like pull-ups.
- Mind-Muscle Connection: Hackenschmidt emphasized the mind-muscle connection, focusing on the specific muscle targeted during each exercise.
Hackenschmidt-Inspired Workout Plan
A Hackenschmidt-inspired workout plan focuses on building strength and muscle in the lower body, particularly the quadriceps, hamstrings, and glutes. It’s all about embracing the spirit of a fitness pioneer. Channel your inner Russian Lion, hit the gym with purpose, and watch your strength soar.
This workout embodies what Hack believed in regarding strength training. It is a modern version of George's favorite exercises and his training and diet philosophies. Hackenschmidt believed in weight lifting for gaining strength, and this workout follows his philosophy. All the exercises are based on weightlifting and muscle strengthening. The required number of reps is fewer than usual. Because although Hack believed in weightlifting and strength training, he was totally against excess of it. Every work set you to perform should be a challenge but successful. If you have one or two reps left at the end, you're using the proper weight.
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After completing your weightlifting and calisthenic exercises, end with some stretching or foam rolling, which will help improve flexibility and reduce soreness.
Diet and Nutrition
Hackenschmidt believed diet was as important as exercise to achieve optimal health. Hackenschmidt was whittled and had washboard abs. He followed a strict dieting routine that helped him stay in shape. The first-ever World Heavyweight Champion was mainly a vegetarian. His raw food diet included nuts, fruit, and vegetables. Hackenschmidt preferred raw, uncooked foods. “Man is born without a frying pan or stewpot” was his mantra.
He advocated a healthy and balanced diet with plenty of fruits, vegetables, and lean protein. Hackenschmidt believed that processed foods and sugary drinks were detrimental to one's health and should be avoided. He also advised against eating late at night, which can lead to weight gain.
While it is argued whether or not Hackenschmidt ate a considerable amount of meat or followed a more vegetarian diet of 3/4 plant-based food and 1/4 meat as outlined in his book, “The Way To Live”, he did become a strict vegetarian after his wrestling career, eating only whole plant based foods, for spiritual reasons. This may also be one of the factors that contributed to his longevity. At the turn of the century men usually lived to be around 46 years of age, and only 66 by mid-century where Hackenschmidt eclipsed that figure by 23 years.
Finally, regarding teas, alcohol and spirits, Hackenschmidt went on to say that he avoided such toxic substances entirely. Instead he much preferred to drink milk, which is some sources are to be believed, is an understatement. According to some of his contemporaries, Hackenschmidt often drank the equivalent of 11 pints of milk a day! Finally and most importantly, Hackenschmidt was a proponent of listening to one’s body and adjusting the diet justly. Power up your workout with the Hackenschmidt diet philosophy and avoid sugar and processed food. He ate vegetables and legumes and wasn't a big meat fan which is quite unlike most bodybuilders of our age who live off protein.
Hackenschmidt's dietary philosophy emphasizes the following:
- Natural, Uncooked Foods: "Man is born without frying-pan or stewpot." The purest natural food for human beings would, therefore, be fresh, uncooked food and nuts.
- Listen to Your Body: Every one should and can find out which diet best suits his constitution, and he should avoid all food which disagrees with it.
- Avoid Harmful Substances: I would shun altogether all highly seasoned and sour dishes. Natural sugar, such as is contained in dates, figs, and other fruit, is certainly preferable. Finally, regarding teas, alcohol and spirits, Hackenschmidt went on to say that he avoided such toxic substances entirely.
Retirement and Legacy
Hackenscmidt retired from competitive wrestling in 1911. He then pivoted his focus to writing books and delivering lectures on strength training.
Hackenschmidt's impact on the world of bodybuilding is undeniable. His training principles, dedication to functional strength, and emphasis on balance have inspired generations of athletes and fitness enthusiasts. By incorporating Hackenschmidt's training principles into your workout routine, you can unlock your full potential and achieve remarkable results.
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