nnudoo@123rf.comCategoriesFemale Training Program Design Strength Training

You Need to Lift Shit to Fix Shit: Some Postpartum Considerations

I know, I know…

I’m a dude.

What could I possibly have to say when it comes to the delicate intricacies of postpartum anything?

Well, as it happens, I’ve worked with many women during and after their pregnancies throughout the years, and have had pretty good success with mansplaining the inner workings of a uterus helping them understand that, whether they’ve given birth seven months ago or seven years ago, strength training can help with myriad of postpartum issues.1

*cue the trumpets*

You Need to Lift Shit to Fix Shit

Just so we’re on the same page…

…when I say “lift shit” this DOES NOT insinuate anything close to maximal effort.

For starters: I’m not an asshole.

Secondly: All strength training is not powerlifting. It’s still feasible to have someone lift appreciable loads – even postpartum – and not assume I’m attempting to turn them into Sheila McDeadliftMyFaceOff.

via GIPHY

But more to the point: I’m not an asshole.

I understand, to the best of my Y chromosome having abilities, the intricacies and delicateness that coincide with the months postpartum. It’s not a time to rush back into things and to race oneself back to pre-pregnancy gym numbers.

The first few months are all about rebuilding the base (specifically to address the pelvic floor and diaphragm, to get the “core” connected again, and to progress from there).

After that, a person’s capabilities and foundation matter more than whatever time frame it takes to get them deadlifting appreciable weight again.

As far as the BIG no-no’s to avoid immediately postpartum:

  • Plyometrics – burpees (please, stop), jumping, stairs, and running.
  • Anything coming close to max-effort loading.
  • Front abdominal exercises (planks, sit-ups, push-ups, leg lifts, or anything that makes the abdominals bulge anteriorly or uses the core to support a lot of bodyweight).
  • FWIW: Any sort of Fight Club is out of the question during this time as well.

via GIPHY

It’s Not Just About Kegels

Kegel exercises are amazing, but as Dr. Sarah Duvall notes in her spectacular Pregnancy & Postpartum Corrective Exercise Specialist 2.0 course they’re often OVER used.

Or, more often that not…the ONLY thing used.

For many women their postpartum approach = kegels (and that’s it).

Alternatively, a more germane (and, not coincidentally, successful) approach to postpartum training is:

  • Kegels
  • Teaching a GOOD breath – focusing on the canister position.
  • Cementing all of the above with “strength.”

Kegels are a fantastic (and proven) tool to use to help with pelvic floor dysfunction. Teaching them the right way (and when appropriate) helps to connect and educate the pelvic floor. As it stands, women who did dedicated pelvic floor training = 17% less likely to report incontinence.

However, when OVER used kegels can lead to an overactive pelvic floor. Compound that with the all too common scenario of very little attention being made toward the efficacy of positional breathing drills – I.e., emphasizing the canister position (pelvis stacked underneath the ribcage; or reduced rib flare)  – and you have a recipe for disaster.

Photo on Left = Canister position.
Photo on Right = not that.

Positional breathing begins with teaching a GOOD inhale. This entails 3D (360 degree) expansion of the ribcage. With a good inhale the diaphragm contracts down and it able to “let go” and relax. Moreover, as Sarah notes in her course, every (good) inhale can push down on the pelvic floor which is okay.

Bearing down is one thing. This is not ideal.

However, with a proper inhale, the idea is to push the “ground floor of the house to the basement.” In other words: the inhale EXPANDS pelvic floor. Then, a full, accentuated exhale brings everything back to the ground floor.

For the visual learners out there this may help (graph taken from Sarah’s course):

Again to reiterate:

“Inhale = pushes down onto pelvic floor (get it to the basement)….exhale = RELAXES.”

Taking the time to really build context and to hammer home the importance of the canister position will be a home run for many (if not most) postpartum women.

A simple example would be something like a deadbug, performed with a full 360 degree inhale followed by a drawn out, full exhale (without aggressive bearing down of the abdominals):

 

Tony, Did You Forget About Lifting Things?

Puh.

Not at all.

Strength training is the part where we “cement” all of the above into place. It’s crucial to build pelvic floor awareness (kegels) as well as function (positional breathing drills). If someone is unable to do this right, I am NOT going to load them.

However, assuming the work has been done I see no reason not to.

First we start with TIMING of the breath with the bodyweight squat. Inhale on the way down (pelvic floor expands and relaxes).

Exhale on the way down (pelvic floor comes back up and contracts).

 

Once that is mastered, then we can begin to THIS IS SPARTA. BACK SQUAT MAX EFFORT, BABY.

Just kidding.

I just use common sense and progress accordingly with something like Goblet Squats and always remain cognizant that I DO NOT want any aggressive bearing down of the abdominals and to keep IAP in check. The pelvic floor is just like any other muscle and needs progressive overload too.

Being postpartum is not a disease and I find it increasingly frustrating that many women are programmed into thinking that the only approach is with kegels and kegels only.

It’s a far more multi-faceted approach that requires attention to detail and dare I say…

…lifting shit.

Categoriescoaching

What Most People Want When They Hire a Personal Trainer

I’m not an asshole.

But I had a real asshole moment recently, and I think it can serve as a teachable moment for many coaches and trainers out there who may be reading.

My abject assholiness affected me so much that it prompted me to go stand out on the ledge of a mountain, look out at nature, pontificate on my life, and ask someone to snap a picture of it.

Hahahaha. Just kidding.

That’s not me in the picture above.

That’s just a random picture I was hoping would add a sense of scope and grandeur to this post; some deeper meaning that would make all of you be like “whoa, Tony’s got something important and salient to write about today, I have to keep reading.”

NOTE: I was gonna photoshop an eagle on the shoulder or maybe a massive spaceship out in the horizon, but felt it would have been a bit of overkill.

Anyway, did it work?

You’re still reading so I’ve hooked you somehow…;o)

Fuck This Intro, Tony. How Were You An Asshole? For the Love of God Get to the Point.

I receive emails each week from people asking me random training questions or maybe to inquire about my services.

Here’s an email I opened a few days ago:

“I’m a 37 year old man looking to transform my body. I’ve done CrossFit, Orangetheory, paleo, Atkins, fat burners and had personal trainers throughout the years……….”

There was more to the email, but the rest of isn’t pertinent to what I want to talk about.

I read the first sentence and I have to be honest: I didn’t have enough eyes to roll.

via GIPHY

I immediately became judgmental and couldn’t help but have the theme music from Jaws reverberate in my head.

Not because I wanted to eat him or anything. But because I’m always a bit leery and skeptical when the following scenario plays out:

  • Random person reaches out.
  • They ask for my help (which is always welcome and a massive compliment).
  • But not before detailing (s)he’s done everything – every diet, every workout program, every trainer at the local gym2, every supplement – with little to nothing to show for it.

In this particular instance I couldn’t help but wonder “why has this person been through so many trainers and has tried so many different things, yet is still stymied as to why they’re not getting results?”

What are they hoping I’ll do (or say) differently?

Generally when I see a laundry list of workout programs and diets staring me in the face I tend to question one’s ability to commit and stay consistent with something for longer than a week.

“I’ve been working out for a week and still don’t look like Henry Cavill. Pfffft, whatever. I’m out.”

 

Moreover, and this a comment from one of my followers on Twitter:

“I wonder what these people, deep down, really want. Are they genuinely searching, still hoping that you could provide the approach that will (finally) work, or they just want to add you to the long list of what did not work?”

It’s a legitimate question.

Half of me would like to sit here and say “yeah, I’m the shit. I’m a good coach and feel I can offer a bit more in way of experience and guidance. BICEPS!!!”

The other half of me is a bit more humble.

There are a plethora of other coaches and trainers who are equally as (if not more) qualified, and I doubt I’d say or do anything that drastically different than anyone else this person has worked with prior.

  • Many coaches can break down deadlift technique.
  • Many coaches can discuss simple nutritional strategies.
  • Many coaches are program writing ninjas.
  • Many coaches are equally as obsessed with 80’s cartoons.

It behooves any fitness professional to be competent in any of the above, and I do feel what separates the great ones from the subpar ones are their ability to deliver quality programing and coaching.

Maybe the gentlemen who sent me that email was cursed with a lineage of incompetent and lame trainers?

Maybe he’s the problem and is a serial program hopper and lacks discipline?

As it happens he and I came to the conclusion I wasn’t going to be a good fit anyway due to scheduling conflicts and availability.

But the interaction gave me pause.

I’m sure many of you reading have had a similar experience, a similar inner dialogue, and similar initial (irrational?) snap judgement of a potential client.

Here’s Something to Consider

Most people don’t really care if you’re able to write world class training programs, or if you’ve worked with numerous professional athletes and celebrities, or if you place a premium on continuing education, or that, I don’t know, you can make a killer Creme Brulee.

It’s great if or when they have access to a trainer/coach who can do all of the above and knows their ass from their acetabulum.

But do you want to know, above all else, what people REALLY want when they hire a personal trainer or coach?

Connection.

via GIPHY

No, not that kind of connection you weirdo.

The difference maker for most is the connection that’s cultivated with their coach. Knowing the x’s and o’s of program design and improving scapular upward rotation are grand skills to have. But can you find other ways, other than the nerdy fitness stuff, to tether a more meaningful connection with your clients?

  • Can you have a regular conversation with them?
  • Are you able to talk about things other than fitness? Books? Movies? Who’s gonna win Charity’s heart in the latest season of The Bachelorette?3
  • Do you know the name of their pet(s), or children, or spouse, or favorite He-Man character?
  • Do you take the time to stress simple gestures – greeting them by name when they walk in the door, sending out thank you notes for being awesome clients, sending a text to say “good job” after a killer workout – as a way to demonstrate you appreciate them and their support?
  • Do you have the skills necessary to build autonomy (give them more choice in their programming), competence (avoid making them feel inferior or like a failure when they train), and relatedness (helping them feel as if their part of a community)…all of which help foster increased compliance and motivation with exercise
  • Do you play sick 90’s hip hop beats when they workout?

There are a thousand other examples to consider here.

The point being: Rather than think the worst out of the gate and assume the person standing in front of me or at the end of an email is lazy, the better approach will always be to re-frame things and figure out how I can differentiate myself from the masses.

How can I help them gain traction?

The answer is rarely centered around my ability to write a training program that would be Mel Siff’s wet dream, or my ability to regale them with big words like reciprocal inhibition, gluconeogenesis, or vastus laterialis.

Nay.

Rather, it comes down to building a connection.

Sometimes I need a swift reminder of that.

dragonimages@123rf.comCategoriescoaching Motivational psychology Strength Training

The Fitness Zeitgeist

spotpoint74@123rf.comCategoriescoaching muscle growth Program Design

When to Bench Press With Your Feet on the Floor, and When Not To

I received an email awhile back from someone asking a simple question:

“What are the reasons one would or would not bench press with their legs on the bench as opposed to the floor? Just personal preference? Back issues?”

Tony of a few years back would have been like, “When would someone bench with their feet on the bench? WHEN HELL FREEZES OVER, THAT’S WHEN.”

Then that would have been followed by a guttural scream, dramatic desk clearing, and door slam.

You know, a mature, rational response.

Tony of today has a different viewpoint. Read below to hear allllll about it.

Why Bench Press With Feet On the Floor?

Why do we look both ways before crossing the street, or wash our hands after using the bathroom, or, I don’t know, wear pants to the dinner table?

It’s just the way stuff is done.6

The same can be said about the bench press. We perform it with our feet on the ground because that’s the way it’s supposed to be done.

To be a bit more colloquial, we perform it that way because:

  1. With the feet on the floor we can defer to a bit more leg drive which can help with lifting more weight; if that’s what you’re into.
  2. Moreover, as strength coach and competitive powerlifter Tony Bonvechio notes, “leg drive can help you get a bigger arch via hip extension.”

Kinda like Bo Jackson, Tony B. KNOWS how to bench press. Check out his Bench Like a Beast Program HERE

Now, admittedly, this last point is catered to more of the powerlifters in the room who are solely interested in one thing (well, two, after “where’s the nearest pizza buffet?”)….bench pressing as much weight as possible.

An arch in the lower back = a more biomechical sound position to shorten the distance the barbell must travel.

Both feet on the ground allows one to solidify the arch.

I love this analogy from Strength House coach Greg Robins:

“Think of it like a structural arch. In order to make an arch you need pressure from two sides. Like if you put a piece of paper on the table, and gently push from both ends simultaneously what do you get?

An Arch.”

A Slight Conversational Detour

For those who are about to hyperventilate into a brown paper bag at the mere notion of arching your back during a bench press, relax.

A kitten won’t die if it happens and it’s not inherently more dangerous to do so. Your lumbar spine has a natural lordotic curve to it anyways (an arch), sooooooo there’s that. And no one is sitting here insinuating you have to adopt a Marissa Inda bench set-up in order to bench press (and to do so with a high degree of success).

Much of what dictates how much of an arch to use is predicated on personal preference, goals, and what feels comfortable to each individual lifter.

Do you have to arch as much as the photo above? Nope.

Are you likely arching your back when you bench press, even if not on purpose, because that’s what your body is designed to do? Yep.

Will you please STFU and stop telling people arching is bad? ——> watch THIS.

Okay, Back to Benching With Feet on the Floor

I don’t have much more to say here.

If you’re interested in benching more weight, putting your feet on the ground is a splendid approach.7

Also, it decreases the chances you’ll drop the barbell on your face.

Why Bench Press With Feet On the Bench?

I’m not kidding when I say there used to be a time where I felt benching with the feet on the bench (or in the air) was one of the stupidest things someone could do, on par with texting while driving, thinking you can read a Thomas Pynchon novel in one sitting, or trying to take a selfie with a panther.

Pretty dumb.

However, we all marinate in our own ignorance sometimes.

As with anything in strength & conditioning there’s a time and place for everything.8

A drill I’ve been using in my own programming (and that of my clients) of late is the Larsen Press.

 

To explain the advantages of this stellar movement I’ll lean again on the shoulders of Tony Bonvechio and Greg Robins:

Tony:

“The main benefit of putting the feet up on the bench is teaching lifters to maintain their upper back arch and shoulder blade position. One of the biggest mistakes we see lifters make is collapsing the upper back as they bring the bar down, which can tip the shoulder blades forward and push the bar in front of the elbows. If you take away the legs, it’s much harder to keep the upper back arched, especially as you bring the bar down to the chest. Hook lying position, Larsen press and floor press are all variations of a no-legs press that work well.”

Greg:

“The biggest advantage I see to using feet up is to purposefully make the exercise harder. When the feet go up you have more range of motion and more instability which means more work for the muscles that move the weight – pecs shoulders triceps. I think this is really important for those who rely on big arches, and thrusting weights off their chest with their whole bodies.

There are other benefits as well:

– Create higher relative intensities with less weight on the bar.
– Awareness as Tony B said in how to stay tight.
– Relief on back and hips from being in contorted bench position.”

So There You Have It

So there you have it.

Categoriescoaching rant

5 Traits of a Successful Coach

Ask ten different people their opinion on what traits or characteristics make for a great or “successful” coach – in this case strength coach, personal trainer – and you’re bound to get ten different answers and iterations.

5 Traits of a “Successful” Coach

Some people will use adjectives like strong, looks the part, experienced, knowledgable, professional, motivating, or “destroy the back of my pants scary.”

Others will use less germane markers such as bald, has an epic beard, or sleeps with a copy of SuperTraining underneath his or her’s pillow at night.

All are important (some more so than others) and all can be used to describe many strength coaches – or any kind of coach for that matter.

It should go without saying, but this is not an exhaustive list.

Today, though, I’d like to cover some less obvious characteristics I feel constitutes a great strength coach and/or personal trainer. Some are based off of my own personal experiences, while others fall into the camp of “it’s true because it’s my blog, and because I said so.”

1. Coaches Coach

Seems like an obvious point to start with, right? But it amazes me how many “coaches” out there don’t train anybody.

Like, ever.

Such is the paradox of this technological age we live in. The internet has made everyone into an expert or authority all because 1) they say so and/or 2) because # of followers = the pantheon of expertise.

Listen, having thousands of followers on Twitter or Instagram is impressive. Anytime you have that many people interested in what you have to say, you’re obviously doing something right.

But don’t call yourself a coach or “expert” if you’re not actually coaching people.

And this is where things get little murky and where the weeds get a little higher.

This isn’t to disrespect or devalue those who make a living online. I get it.  We live in the 21st century and if nothing else, the pandemic taught us that we should be ready, willing, and able to pivot to the online space when needed.

I have many friends and colleagues who do really well for themselves coaching people in a distance based fashion:

  • They’re able to help more people this way.
  • They get people results.
  • I can’t bemoan that.

I do it too.

However, I also still spend 15-20 hours per week in my studio coaching athletes and clients in person. That’s still very important to me. It keeps me fresh and in touch with my coaching skills. And I can guarantee many coaches online who are crushing it were FIRST doing so with in-person coaching. If you can’t coach a deadlift in person, the likelihood you’ll be able to do so over a WiFI connection with someone hundreds of miles away is pretty slim.

Moreover, if I’m going to sit here and write blog posts and articles about how to train people, I better be practicing what I preach.

But that’s just me, I can’t speak for everyone.

That’s a degree of integrity I am not willing to give up.

2. Embrace Your Coaching Style

I always gain of sense of entertainment when other coaches come to observe me coaching. I think many are surprised to recognize that I’m fairly tame in my approach.

Sure, I’ll get animated, crank up the music, and pump people up when it’s needed and warranted. But for the most part I’m about as laid back as it gets. What can I say…

…it’s my inner-introvert living it’s best life.

To be clear: No one – coaches, pirates, airplane pilots, Orcs – is 100% introverted or extroverted. We’re all a mix-n-match of the two. What I find unfortunate is that it’s the more introverted side of the spectrum that tends to get society’s consternation.

via GIPHY

Introversion is often seen as aloofness or worse, a weakness. When all it really means is that some people are mentally drained in more social environments and need a little more kitty cuddles “me time” to re-charge.

As such, those who are more introverted are often forced to be something they’re not…much to the detriment of their comfort level, happiness, and ability to not toss their face into a brick wall.

Extroversion – while having its own set of advantages and disadvantages – is seen as a strength and preferred trait in our society.

We introverts have a ton to offer as coaches – we tend to be better listeners and are more patient as an example. I’d encourage anyone who falls into this camp to embrace their introversion, understand that compromises are going to have to be made of course (read my article linked above), and that preferring to hang out with a book on a Friday night is total boss status.

3. Pull Coaching vs. Push Coaching

It’s been pointed on many occasions in recent years – especially by the likes of Nick Winkelman and Brett Bartholomew – the power of using EXTERNAL (as opposed to using internal) cues when coaching – particularly when working with beginner or intermediate level lifters.

To Summarize:

Internal Cues = Specific bodily actions or what it’s doing in space.

External Cues = Intent, distance, or an action.

Exercise                                          Internal Cue                                        External Cue

1. Deadlift                                          “Chest up.”                                          “Show me the logo on your shirt.”

2. Squat                                             “Knees out.”                                        “Spread the floor.”

3. Bench Press                                  “Arch your back.”                               “Meet the bar halfway.”

4. Sprinting                                       “Extend your hip.”                             “Push the ground away.”

External cuing tends to have more “sticking” power and resonates more with most lifters. Nick Tumminello has a nice way of putting it:

“Speak client, not trainer”

Taking things a step further, I really love the idea of “Pull” coaching vs. “Push” coaching – a concept I stole from my good friend and colleague Tony Bonvechio.

Pull Coaching = Helping someone solve their own problems…listening to understand, asking questions, paraphrasing, suggesting options.

Push Coaching = Solving someone’s problems for them…telling, instructing, giving advice.

Both scenarios have efficacy and have their time and place. However, I’d argue we need more of the former compared to the latter. As a coach I want to EDUCATE my athletes and clients to be their own best asset; to figure shit out if I am not there. I don’t want them to have to rely on me for everything.

Like:

  • When to add weight to any given exercise.
  • When to temper their workouts and when to push themselves further.
  • How to make simple exercise substitutions if equipment availability is an issue.
  • To understand why burpees (and kipping pull-ups) are straight up dumb.
  • And, do I really need to remind you to g0 Widow’s Bay on Apple TV? FOR THE LOVE OF GOD WHAT ARE YOU WAITING FOR?!?!

You know, the important stuff.

I think far too many coaches and personal trainers push at the expense of pull. Strive to empower your clients by making them more competent and encourage more autonomy (making their own choices).

4. Insatiable Desire to Get Better

Dan John sits in the front row whenever he attends a workshop or seminar. Mike Boyle still attends numerous events every year and is never afraid to backtrack or admit when he’s wrong. Ali Gilbert is the same. Mark Fisher routinely reads over 100 bools every…single….year. 

Jerk.

All of them have decades of coaching experience, and all are still striving to get better.

Who in the holy f**k are you?

You’ve got it all figured out huh? No need to continue to learn from others, right? It’s YOUR way or the highway? Everyone else is a moron?  Got it.

5. Lets Stop With the “Grinding” and “Hustling”

While it’s a bit more toned down now, I’m so sick of seeing stuff like this.

We see them on social media all the time.

The “Grinders.”

The ones who are soooooo busy and soooooo swamped and have sooooooo much more of a work ethic than everyone else.

Listen, I can appreciate people with work ethic. And I’ll be the first one to champion hard work and the notion that nothing happens without some degree of sacrifice, uncomfortableness, and inconvenience. And yes, long-ass hours.

But please, spare us the inspirational quotes and grandstanding because you happened to get up before 5 AM two days in a row or, I don’t know, haven’t eaten a carb since March.

Grinding is four tours of duty in Iraq and Afghanistan. Grinding is raising a child as a single parent. Grinding is going through intensive chemotherapy and still putting a smile on your face. Grinding is listening to your co-worker brag about their CrossFit workouts and attempting to keep your eyes from rolling out of their sockets every time (s)he waxes poetic about how you’re going to die tomorrow for drinking a Diet Coke.

It has nothing to do with how superior you are because you avoid seed oils or because you train eight clients per day, six days per week.

Speaking of which:

To the “rise and grinders”…I love the work ethic, but there’s only a finite # of hours per week you’re an affective coach.

You’re not the same coach at the end of the day as you are at the start. You’re not the same coach at the start of a week as you are at the end. Touting the early wake-up times and hustle mentality isn’t the long-term flex you think it is.

It’s not a coincidence most trainers/coaches putter out after two years. They inevitably hate life.

I understand bills need to be paid, and I want to reiterate that I also understand there will be a window of time where long hours are going to happen. But be cognizant that there are only a finite number of hours where you’re an affective coach and where you’ll inevitably burn out.

There’s is a healthy balance and I hope you can find it.

shevtsovy@123rf.comCategoriesExercise Technique Exercises You Should Be Doing personal training

Ab Rollouts: How to Perform Them Well and Two Variations: 1 Entry Level, 1 John Wick Level

Ab wheel rollouts are a common choice for those looking to work their (anterior) core muscles. The main objective of the exercise of course is to make you hate life resist too much extension of the lower back.

In short: It can be considered a (mostly) anti-extension exercise.

Today I wanted to quickly share two different variations:

  • One entry level (that pretty much anyone can perform, and serves as a nice starting point for most trainees).
  • One John Wick level (that pretty much only world class assassins can pull off).

Let’s go!

But First (the kinda boring stuff)

I’d be remiss not to at least go into some detail on proper set-up and technique of a standard ab wheel rollout. There’s no need to go about re-inventing the wheel (👈 ha, I love puns) here or provide a dissertation. It’s an ab rollout not nuclear physics.

That said, in terms of general set-up and execution I do find most people set up the wrong way. More often than not I find many people set up with an aggressive arch in their lower back, and as they descend/extend toward the floor, the lower back arches even more.

Ouch. My eyes are bleeding.

This is not ideal for two main reasons:

1️⃣ This position places the abdominals in an already stretched position to begin with; which basically defeats the purpose of the exercise.

2️⃣ The lower back is then like “tha fuck!?”
👆
The goal is to feel the exercise in abs, not the lower back.

My preference is to start people with a slightly flexed lower back to begin with. Think: “belt buckle toward your chin.” 👈 this puts your pelvis in more posterior tilt. This way, as they lower closer to the floor, their lower back ends up in a more “neutral” position rather than overly extended (arched).

Starting point.

End point: “Neutral” spine position.,

I hope that helps.

Two Variations

All that said, performing a rollout on the floor can still be a rather aggressive choice for many people to start off with. Most lack the requisite strength/stability to get remotely close to the floor which can be deflating. I don’t know about you, but I’d rather try my best to demonstrate as much success as possible to a new client rather than make him/her feel like something is too challenging or out of reach.

Or, worse case: Painful.

To that point, I came up with the following regression that I feel works really well:

Incline Rollout

 

These are a great entry point for people just starting out with rollouts as the inclination helps to keep them from “falling” into their lower back excessively.

For those of you looking for something a bit more challenging I offer this:

Anchored Rollouts

 

Giving credit where it’s due: I originally got this one from strength coach Mike Volkmar and upon seeing it for the first time was like 1) this is awesome and 2) I’m an asshat for never thinking of this myself.

As he points out, anchoring the ankles against the band activates the hamstrings, turning off the hip flexors.

As a result, climate change is resolved!

YAY. WE DID IT EVERYONE. Congrats.

(In all seriousness, give these two variations a try and let me know what you think).

CategoriesProgram Design

Boom or Bust: Why You’re Always Hurt

I work with hurt people for a living.

It’s not uncommon for people to seek out a coach or trainer because an exercise doesn’t feel right or because something – a shoulder, a knee, lower back, their soul perhaps – routinely hurts and they can’t seem to get out of their own way.

That’s where I come in to save the day.

Most of the time.

To fix someone’s squat technique and to maybe (probably) give him or her a reality check.

Boom or Bust

This is a term I stole from a friend of mine, Dan Pope of Champion Physical Therapy & Performance, and to a larger degree has its roots from a presentation I watched him do centered around the conversation of understanding shoulder pain.9

“Boom or Bust” refers to the person who handles their business as follows:

Train –> Do a lot –> To the point where it becomes painful –> Get pissed off, becomes upset, is inconsolable, and inevitably increase their volume of ice cream and Julia Roberts’ movies –> Feels better –> Repeat –> Cue face palm here.

I’m sure many of you reading – whether the above sequence of events describes you or some of your clients – can commiserate.

It can all be summarized using the following graph:

Again, props to Dan Pope. I essentially drew his graph, but added a little Tony LOLs.

What this depicts is a scenario and approach that keeps the alarm system sensitive as well as pain levels up. They train hard on Monday and hit their bench pretty aggressively, of course.

A day or two passes, the shoulder feels okay, and they decide to test the waters again and perform a bunch of high-rep push jerks. Another day or two passes, the shoulder starts to feel, normal again, and since they have zero fucks to give, decide it would be a swell idea to perform kipping pull-ups paired with handstand push-ups for AMRAP on broken glass.

All they do is perpetually plow through their pain threshold and the cycle continues over and over and over again like an episode of Russian Doll.

This, of course, is absurd, and makes zero sense.

Conversely, what also makes zero sense is the opposite approach…

…UNDER-loading, over corrective exercising people to death, or worse, doing nothing at all.

I’m not dissing the corrective component. Depending on how sensitive someone’s pain threshold is, we may very well have to resort to a myriad of side lying external rotations, arm-bars, and band work.

The key to improving pain, though, particularly with the long game in mind, is to elicit a smidge (key word: SMIDGE) of it during training. You want to tease it, buy it a drink, make out with it a little bit.

If you want to elicit change, you need to move. When we move, we induce something called mechanotransduction, which is just nerd speak for “tissue begins to heal.”

Pain, when DOSED ACCORDINGLY, can be beneficial during exercise. When we push into a little pain there’s generally better short-term results than if not. Think of it like this:

There’s a line in the graph above labeled “pain threshold.” On a scale of 1-10 (1 = no biggie, I got this and a 10 = holy shit, a panther just latched onto my carotid), exercise should hover in the 2-3 realm.

In this case, the person can tolerate things like push-up, landmine, and row variations.

  • When (s)he perform those exercises, the pain level never exceeds a “3.”
  • When (s)he’s done exercising, along with the hours after, the pain level never exceeds a “3.”
  • The following day, the pain never exceeds a “3,” and in an ideal situation is back down to baseline, which is a “1.”

That’s the sweet spot and what we’re after from a managing pain standpoint. We’re doing juuuust enough to elicit a training effect, playing footsie with the pain threshold, but avoiding any boom or bust scenario where we place commonsense ahead of our ego.

And then, over time, the graph looks like this:

I’m an idiot. That arrow pointing up should be labeled “Improvement in Pain.”

The pain threshold slowly creeps higher and higher, and before long, push-jerks, bench pressing, and fighting Jason Bourne ain’t no thang.

Training (with weights), when matched with someone’s current ability level, and when dosed effectively, can be corrective.

Want More of These Awesome Insights?

Dean Somerset and I are reuniting after six years (thank you COVID) to bring our latest IN-PERSON workshop to the masses. The Complete Fit Pro Blueprint will cover topics like this (and many, many more).

Boston – June 6th-7th, 2026
Dublin, Ireland – October 3rd-4th, 2026

standrets@123rf.comCategoriesExercise Technique

Passive vs. Active Foot For Squatting Performance

There’s a lot to think about and that can (potentially) go wrong when you have a barbell on your back.

Is it better to high-bar squat or low-bar squat?

Big air!

Are my lats engaged? Where are my elbows positioned?

Head position?

On the descent is it hips back or knees forward? (Hint: it’s both).

Are my knees out? Too far out? Or are they caving in?

What about out of the hole: am I maintaining tension, is my core braced, am I leaning too far forward?

Am I getting my hips through at the top?

Shit, did I forget to turn my stove off before I left my house?

Goddammit, this is heavy.

Is The Pitt on tonight?

Basically, Squatting Can Be a Mindf*** of Epic Proportions.

What works for one person, may be a disaster for someone else…and there really is no such thing as one right way to squat. Different people are different. Anthropometry, leverages, training goals, and injury history will have an effect on how one person squats compared to the next.10

That said: you should pay close(r) attention to detail when squatting. Far too often I see people approach the bar with a nonchalant attitude with nonchalant technique, and not surprisingly they have nonchalant numbers to show for it.

If gym goers put as much effort into improving their squat technique as they did perfecting their “selfie” taking in the locker room or trolling Tic Tok to argue with 17 year olds about the merits of “science-based lifting” we’d probably have many more stronger, leaner, and happier people.

And less douchebags.

However, even for those who consider themselves more of a connoisseur there’s one component to squatting that’s often overlooked or dismissed altogether. And I’d argue it’s one of the most important.

Tripod Stance.

…….or recognizing the difference between a passive foot and active foot.

This is something I “stole” from Chad Wesley Smith of Juggernaut Training years ago while attending his powerlifting workshop here in Boston.

I’ve always known about tripod stance, and have always incorporated it into how I coach squats with my athletes and clients. However, I never heard the idea described in the same fashion as how Chad described it. And that’s what I wanted to share today (again).

Cue an older video of me from circa 1888.

Passive vs. Active Foot

A Few Things to Consider

1. I’d recommend taking your shoes off to really get a “feel” for what’s described in the video. There’s really no other way to get a firmer grasp of the concept and to get the tactile/proprioceptive feedback than to take those cement blocks you call shoes off.

2. Should I go back to wearing my glasses in public?

3. Don’t misinterpret my mentioning of “knees out” when cueing the squat. Telling someone to push their knees out is one thing (and correct), but it’s another thing altogether to tell them to push out so far that they end up on the outer edges of their feet.

4. Practice barefoot with bodyweight only. From there you can put your shoes on and try to get the same pressure points, and then add the barbell.

5. As noted in the video, with an ACTIVE foot you’ll probably notice you won’t be able to squat as deep, and that’s okay. You won’t go to hell. I promise.

6. It isn’t enough to just get the pressure points. Really focus on “corkscrewing” your feet into the ground (and gaining external torque in the hips to improve stability)….this is the final step in gaining the active foot.6

7. It’s amazing how many people who swear they have flat feet and have been told their entire life that orthotics are the only answer who are still able to get an arch and maintain an “active foot” with some practice.

Give it a try today. It will feel weird. It will effect how much weight you can use (at the start). But I promise with a little practice it will make a profound difference in the long run.

danielt1994@123rf.comCategoriesExercise Technique Program Design Strength Training

60 Second Deadlift Tip: What’s the Best Grip To Use?

Which Is the Best Grip To Use?

This is a tricky question and one I’m asked often when discussing how I coach up the deadlift.

We have to be cognizant of balancing what will likely help prevent injury (namely a bicep tendon tear), but also allow for optimal performance and turn you into a deadlifting Warlock.

My approach is pretty simple:

  1. Use a double overhand grip during your warm-up sets until it becomes a limiting factor or you’re unable to maintain your grip during your work sets.
  2. Switch to an alternate (under/over) grip to help keep the bar from rolling out of your hands.

👇👇👇👇👇👇 THIS NEXT ONE IS IMPORTANT 👇👇👇👇👇👇

       3. Alternate your alternate grip (left and right facing you or facing away) with every subsequent set.

I’ve personally had zero issues – with regards to injury or developing any “grip imbalances” – utilizing this approach with myself or with my clients.

SIDE NOTE: Yes, person who will inevitably bring up the hook grip. That’s an option too. We get it: You’re better than us.

SIDE NOTE (Part 2): Speaking of the hook grip, check out THIS article on the topic. It contains everything you’ll need to know.

CategoriesFat Loss Strength Training

What’s Better For Weight Loss: Cardio or Lifting Weights?

I’m a member of a local neighborhood bank here in Boston. I joined a year ago when I finally grew tired of all the shady hidden fees my previous bank was hammering me with – maintenance fees, minimal balance fees, checking fees, etc.

It’s been a lovely experience and I appreciate the more personalized approach my current bank provides. In particular I appreciate Nelson, the gentleman responsible for helping to set up all my business accounts.

Every time I walk in he greets me by name, asks how business is going, and it’s not uncommon for us to detour into some movie small talk.11

Also, since he’s the one who manages my business accounts, Nelson also knows what I do for a living and he’ll often ask me for some fitness advice…like he did today when he asked my opinion on what’s better for weight loss: cardio or lifting weights?

via GIPHY

Cue Jaws Theme Music

Now, normally when I’m out in public and stranger or even casual acquaintance asks me that question one of two things happens:

  1. I immediately fall to the ground and feign an epileptic seizure.
  2. The theme music from Jaws reverberates in my inner dialogue.

It’s such a murky and convoluted question with so many variables to consider that there’s no one definitive way to answer. What’s more, my answer is usually not what most people want to hear and all I get in return are a bunch of “mmm’hmms” and “uh-huhs” peppered with a few “so, that’s great and all , but what I read on the internet was…….“

I’d rather swallow live bees.

However, in Nelson’s case it’s the least I can do. He’s helped me out a ton in the last year, and, you know, I’m not a dick.

So, of course I’m going to answer to the best of my ability and hopefully point him (and you, dear reader) in the right direction.

Losing Weight 101

At the most basic level, losing weight comes down to one umbrella theme: eliciting a caloric deficit via taking in less calories than you burn12. I often tell clients of mine that this can be as simple as not inhaling that bowl of Fruity Pebbles on a nightly basis…….

……one’s nutrition and being dialed-in with calories in vs. calories out always has been and always will be the main obstacle to consider/tackle with regards to weight loss.

But too, eliciting a caloric deficit can also be achieved via consistent exercise whether it’s by taking a spin class or by lifting heavy things.

Which is more effective or optimal, however?

Well, that depends.

BOTH work and I often reiterate to people that the answer is not to perform one in lieu of the other. In fact, I encourage everyone to implement both strategies if they have the time and means to do so.

I understand why the bulk of people tend to gravitate towards the cardio end of the spectrum.

  • Hopping on a spin bike or lacing up a pair of sneakers for a jog tends to be more “user friendly.”13
  • Cardiovascular’centric endeavors tend not to require a gym membership.
  • They can also be performed anywhere.

What’s more, one main reason why I feel a lot of people shun lifting weights – outside of not knowing really where to start – is that they see is something like this…..

via GIPHY

Or this…..

via GIPHY

And proceed to destroy the back of their pants.

They see images of advanced, highly-trained individuals performing seemingly unfathomable feats of strength and think to themselves “that’s a whole lotta nope right there.”

[I’m not going to get into the “will lifting weights make me bulky” argument right now. For starters, “no, it won’t.” But mostly doing so will just make me want to throw my face into a brick wall repeatedly.

FYI: Read THIS.]

The other, more germane reason (I think) why many shun weight-training is, hate to break it to you, sheer ignorance.

I’m Biased – But Here’s Why I Think Weight Training Works Well And Should Often Take Priority

I try to limit the number of blank stares I receive when trying to explain why weight training is important for weight (fat) loss.

Here’s my go-to elevator pitch:

NOTE: Yes, I understand there are many nuances to consider when breaking down the topic. This is a blog post, not a dissertation.

“Comparing minute-to-minute…accounting for intensity, cardio will almost always burn more calories compared to lifting weights – I’d say somewhere in the range of 2-3x more. However, it’s what your body is doing afterwards, when you’re sitting at home binging Stranger Things on Netflix or playing Magic the Gathering (<— can we hang out?), that’s the difference maker. When you hop off the elliptical machine you’re pretty much done burning calories. However, when you lift weights, in the hours after14, you’re not done. It goes by several names – Thermal Effect of Exercise, Afterburn Effect, being a brick fucking shit-house – but when you lift weights, you’re burning calories looooong after you’re done.” 

You can also think of it this way:

  1. Again accounting for intensity, lifting weights, for all intents and purposes, breaks down muscle to a (much) larger degree compared to cardio. It takes energy to build that muscle back up. This requires more energy from the body. This is what’s often used to best explain the AfterBurn Effect mentioned above.
  2. Muscle is more metabolically “active” tissue compared to fat. The more muscle you have, the more calories you burn at rest.
  3. Cardio doesn’t build (that much) muscle. You lose weight, but then you just end up looking like a smaller, weaker version of your original self. Sad face.

At the end of the day, though, it does come down to personal preference and what people are actually going to do.

If someone really hates lifting weights or just really likes doing cardio…I’m going to encourage them to stick with whatever modality allows them to remain the most consistent.

But Here’s My Final Say

#1. Don’t eat like an asshole

After that….do both (cardio & lifting weights).

I’ll tell people they should prioritize 2-4x per week of weight training and use their cardio to either compliment those days or serve as ancillary “bonus” days to get some exercise in.

I just feel the benefits of adding strength and muscle to the mix far out-weighs any misconceptions that may exist (and will only help to expedite the process).

As far as how to lift weights or where to start? A great option would be to read The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove (HERE’s the version for men, and HERE’s the version for women) or maybe check out my Beginner to Badass program via TrainHeroic.