Irradiation

I first heard the term muscle irradiation in college when reading Russian kettlebell master Pavel Tsatsouline’s book, Enter the Kettlebell. This book was much more than a kettlebell tutorial, but through Pavel’s writing, I actually learned how to be strong. Like how to use your feet when pressing a kettlebell overhead, RKC Planks and what muscle irradiation is.

Sherrington’s Law of Irradiation states:

“A muscle working hard recruits the neighboring muscles, and if they are already part of the action, it amplifies their strength.The neural impulses emitted by the contracting muscle reach other muscles and ‘turn them on’ as an electric current starts a motor.”

In less words, turning muscles on can help turn other muscles aid in the work.

It’s really fascinating. By doing nothing differently, creating more tension throughout your body can have you lifting more weights. This can take novice lifters some time to learn.

Want to see muscle irradiation in action?

Stand up and squeeze your glutes. Now, while squeezing your glutes, make your hands into tight fists and squeeze them as well. You’ll notice the glute contraction gets increased from squeezing your hands.

The simplest way to get the most of out muscle irradiation is to squeeze whatever you’re holding more. Squeeze the barbell, the dumbbell or kettlebell more than normal and you’ll notice the muscles through your forearm and into your shoulder turn on to help move and stabilize. Imagine trying to melt the handle with your fist.

If you’re only holding a weight on one side, try squeezing the opposite hand into a tight fist and feel the stability kick in.

Muscle irradiation, and understanding how to create more tension and stability will upgrade your workouts and your movement quality.

Justin Miner

@justinminergain