CategoriesUncategorized

19 Tips for the Deadlift

1. Read THIS.  It will change your life.  Well, not really.  But at the very least it will (hopefully) clean up your technique.

2. Wolff’s Law and Davis’s Law. You can’t discount physics. The former states that bone in a healthy person or animal will adapt to the loads it is placed under. The latter states the same thing, except with regards to soft tissue.

Deadlifting = strong bones + soft tissue. You need a minimal essential strain (MES) in order for tissue to adapt. Likewise, in order to strengthen tissue, you need to load it. Sorry, but your cute little leg extensions and leg curls aren’t going to get the job done.

3. I’m biased. You’d be hard pressed to convince me otherwise that the deadlift isn’t one of the best overall exercises for hypertrophy, not to mention the best functional exercise you can do with respects to posterior chain strength, core stability, glute activation, power development, and transference of force throughout the entire body.

And lets not forget: a heavy set of deadlifts will make any woman within a two-block radius spontaneously conceive. True story.

4.  Deadlifts done incorrectly are horrible for your spine. I can’t argue with that.  However, when done correctly – with a neutral spine and proper hip hinge – they’ll do more as far as “bullet proofing” the body than any other exercise.

5.  Speaking of the hip hinge.  This is an excellent drill to learn to groove it.  Just make sure to maintain three point of contact throughout – back of the head, between the scapulae, and the sacrum.  If at any point the stick comes off loses contact with the body, you’re doing it wrong.

6.  Make sure to finish with your hips (hump the bar) with every rep.  One of the biggest mistakes I see trainees make is that they don’t finish the rep with their glutes – their butt just kinda sticks out J-Lo style.

Squeeze those bad boys at the top.  Deadlifts teach the glutes to share the load which will also help spare the spine.

7.  Conversely, at the other end of the spectrum, you have those who compensate with lumbar hyperextension for hip extension:

Yeah, um, don’t do that.

I like to tell people to “finish” with the glutes or to “stand tall.”  Those cues seem to work well for most, but not everyone.

In any case, here’s what a proper “finish” should look like.

Very sexy.

8.  Not every deadlift variation is created equal.  Pick the one that’s right for you.  What’s so great about deadlifts are that they can easily be conformed or “tweaked” to fit the needs of the lifter, and not vice versa.

Trap Bar Deadlifts

– Fantastic for beginners due to less shear loading on spine (center of gravity is INSIDE the bar).

– Elevated handles make it easier for those with hip flexion/ankle restrictions

– MUCH easier to maintain neutral spine due to the bar placement.

SUMO Deadlifts

– Excellent choice for those with mobility restrictions.

– Guys who are built to squat and bench (alligator arms, long torsos) like this version – because they don’t have to work so hard to get as low.

– Wider stance, toes out = easier to maintain neutral spine.

– CAVEAT:  these tend to eat up people’s hips, so I’d be reluctant to include them for more than a few weeks at a time.

Conventional Deadlift

– Although it’s the most recognized, it’s also the most advanced variation (more shear loading on the spine, center of gravity more anterior).

– Trainee MUST have ample ankle, hip, and thoracic mobility in order to get into proper position. If they don’t (which is a lot if you), then tweak the lift as needed either by elevating the bar on mats or maybe reverting to rack pulls.

– Lack of the above will inevitably lead to lumbar flexion, which is a major no-no when using significant loads.

9. I really feel the ideal rep scheme to teach deadlifts is in the 3-5 rep range.  Anything more and technique goes to the crapper and it takes every ounce of will power I have not to want to throw myself in front of a bus.

Stop…………..programming………….high…………..rep…………….deadlifts.

Seriously, stop.

10.  For those who have a little more experience, 5×5 ain’t gonna cut it forever.  If you want to get strong – I mean REALLY strong – you HAVE to include more singles and doubles into the mix.

More specifically, including more lifts at or above 90% (of 1RM) will almost certainly help.

In a nutshell, lifting maximal weight (90%+) has a number of effects:

– Maximum number of motor units are recruited.

– Fastest MU’s are activated.

– The discharge frequency (rate coding) is increased.

– Activity is synchronous.

– Improved coordination between synergistic muscles.

– Potential for future hypertrophy gains. Ie:  loads that used to be heavy are no longer heavy.

– Increased serum testosterone levels.

– Girls will want to hang out with you.  Not proven by science, but it just makes sense.

11.  As far as how to go about setting up a training session utilizing the 90% protocol, here’s the general idea:

Assuming original PR is 300 pounds, the goal for this training session is to get five lifts at 90% and above.

135×5
185×3
225×3
275×1
305×1 (PR! But it was a grinder. The girl on the elliptical is impressed though.)

At this point the trainee has already gotten two lifts above 90% (275, 305), which would mean he needs to get three more lifts in to get to the goal of five. The objective now is to stay at or slightly above 90% (usually in the 90-92% range) and focus on bar speed and NOT missing any lifts.

280×1,1

Follow this with a few fist pumps, pound a protein shake, and then hug someone.

12. Take your shoes off when deadlifting.  Doing so will get you closer to the ground (less distance the bar has to travel), as well as help engage the glutes and hamstrings more (which is what you want anyways).

13. I’ve stated in the past (HERE) that when it comes to weight belts, they should be reserved for more maximal effort lifts. I’m starting to change my mind on this one a bit.  With regards to teaching trainees to “feel” what it’s like to increase intra-abdominal pressure – as well as to teach them get more of a 360 degree expansion – I think utilizing a (loosely fit) weight belt would be ideal here.

Bill Hartman explains this in a little more detail here:

14.  Do you have a hard time deadlifting without rounding your back?  Maybe you need to stiffen it up! Read THIS.

15. For those too lazy to click the link, essentially all I said was to implement more upper back work – horizontal rows – into your weekly repertoire.

Oftentimes the back rounds because it’s weak.  Fix it!

16.  Along the same lines, we can’t discount poor t-spine mobility.  You need to HAMMER it on a daily basis – especially those who are sitting in front of their computers upwards of 10+ hours a day.

17. Include more single leg work into the mix as well.  Oftentimes, especially when working with beginners, a huge monkey wrench that becomes readily apparent is that they have poor kinesthetic awareness.  You can tell them to arch their back all you want, but if they don’t have proper body awareness, you might as well pound you head into a brick wall.

To that end, when coaching cues don’t work, maybe it’s wiser to take a step back from deadlifts and just throw in more single leg work.  Doing so will undoubtedly help get them stronger, but also improve hip stability and core stability to boot.

After a few weeks, try deadliftng again, and I can almost guarantee they’ll nail it.

In reality, though, including more single leg work in general is never a bad idea.

18.  Slow people down!!!! When performing deadlifts, I like to tell people that each rep is its own set.  Meaning, when they pull the bar off the ground, lock it out, and then descend back to the floor, tell them to rest for a second or two (after all, it is a DEADlift, not a bouncelift) and re-adjust their spinal position, get their air, and properly set up for the next rep.

Instead of thinking of it as a set of five repetitions.  Think of it as a set of five separate singles.

19. And finally, watch this video.  I wore my glasses, so I obviously know what I’m talking about.

CategoriesRehab/Prehab

How to Learn Functional Anatomy

Q: I need to improve my knowledge of functional anatomy (who doesn’t?). I know Cressey took a very comprehensive gross anatomy course down at UCONN as a grad student, but I was wondering how you approached improving this area in your based of knowledge?

Was there a specific text that you used? Did you go to town on memorizing points of origin, insertion, and anatomical structures in a musculoskeletal anatomy index? There’s a ton of information out there for me to access, but I’m trying to get a handle on what the best approach to take is to avoid spinning my wheels.

Thanks in advance for any help you might be able to offer.

A: This is actually a really good question, and something I feel is a monkey wrench for a lot of new and upcoming trainers out there.

Functional anatomy is STILL something I’m trying to get a good handle on, and by far is one of my weaker areas. Well, that, and the bench press. God, I suck at that.

Anyways, while I DO feel I can hold my own with regards to anatomy – boys have boy down there parts, and girls have girl down there parts – I’d be lying if I said I was in any way an expert on it. I mean, all I have to do is sit in on EC discussing shoulder kinematics for ten minutes and I’ll instantly feel like an anatomy asshat.

Often I feel like there’s nothing going on in my head except crickets chirping when I try to have a conversation with him.

Usually I “get” what he’s saying, but sometimes I just end up looking like this:

Seriously. Dude is Robocop when it comes to  anatomy. I’m still playing with Crayola while he’s using the iPad.

Which, when you really think about it, that’s actually one way to get better:  surround yourself with people who are smarter than you!

I’ve long been an advocate of telling people to actively seek out mentors or local coaches/therapists that they can observe.  Most are more than willing to allow someone to come in and “shadow” them for a day or two (maybe even on a weekly basis), assuming you’re not some sociopathic social filter moron who’s going to inundate them with non-stop questions and inquiries at inappropriate times while they work.

Trust me:  there’s a time and place to “talk shop.” Doing so while they’re trying to coach four athletes at once or treat a patient is not that time.

You have two eyes, two ears, and one mouth.  Use them in that order.

For me, though, it’s a matter of repeated exposures to the material.  It isn’t necessarily about what book or what article you read, or who you observe, but just consistently giving yourself exposure to the material. Variety is the spice of life, right?

If given the choice, however, I’d pick various blogs and articles over text books. I definitely tend to gravitate towards those resources which are able to “dumb down” anatomy into simpler forms and contexts that I can easily digest.

Sure, we have our gold standard texts like Shirley Sahrmann’s Diagnosis of and Treatment of Movement Impairment Syndromes, Kendall’s Muscles: Testing and Function, Thomas Myers’ Anatomy Trains, and Gray Cook’s Movement which every trainer and coach should read and have in their collection.

I’ve read those books – but can only take them a few pages at a time before my brain turns into soggy cereal. There’s just soooo much information packed into those pages that it sometimes feels overwhelming more than helpful.

Instead, I prefer things such as Mike Robertson’s Functional Anatomy for Bad Asses parts ONE and TWO.

Granted Mike wrote those two articles close to six years ago – and I’m sure he’d go back and change a few things given the amount he’s learned since then – but I defy anyone to find a more well written, informative, and precise “overview” of functional anatomy than those two pieces.

Another EXCELLENT resource would be both Robertson’s and Eric Cressey’s Building the Efficient Athlete DVD series, which not only includes all the geeky anatomy stuff but also applies it to how to develop sound programming.

I’d keep going, but don’t want to spend an entire hour searching and linking back to various things.  Just do yourself a favor and bookmark the following websites:

EricCressey.com
RobertsonTrainingSystems.com
BretContreras.com
DeanSomserset.com
KevinNeeld.com

Those dudes will definitely keep you occupied as far as learning functional anatomy is concerned.

Note:  if anyone reading wants to share their “go to” resources, please feel free to share them in the comments section below.

Likewise, for further ideas on what other resources I like check out my Recommended Resources page.

Also, to add to everything – and this is something that I feel a lot of trainers neglect – I can’t stress the importance of just becoming a better COACH!

It’s funny:  whenever a new batch of interns start at the facility and we ask them what they’d like for us to cover during our weekly staff inservices, they always want to talk about anatomy and assessment.

That’s great and all, and we definitely DO cover both, but in truth, many struggle just to

teach a proper push-up!

While I do feel it’s important to know origins and insertions of muscles, and can appreciate the desire to come off as the next Rain Man when it comes to spewing out anatomy knowledge bombs, I think it’s equally as important to possess the ability to coach well.

More to the point, actually honing in on your coaching skills is a sure fire way to better learn anatomy.

Become a REALLY good coach, and I can promise you you’ll become very successful in this industry.

Of course, I’m not saying this is the case with you – I have to assume you can teach a push-up – but it’s just some food for thought.

To Review:

  • The gold standard texts are the gold standard texts for a reason. I think if you’re really serious about mastering anatomy, you’d be wise to invest in them – if for nothing else as a reference point. Or as something to put on your bookshelf to make you seem really smart and interesting.
  • Lets be real, even though those are the gold standards, they make our heads hurt. Repeated exposure from various sources is the key here.  Try to read as many different blogs and articles as you can. I provided a few above, but that certainly doesn’t mean there aren’t hundreds (if not thousands) of other great resources as well.
  • Rain Man is a film from the mid-80s starring Tom Cruise and Dustin Hoffman that won the Academy Award for Best Picture.  Just wanted to throw that one out there  for those who didn’t really get the joke earlier. You should watch it.
  • Coach your ass off!  Nothing irritates me more (and I’m NOT saying this is you) than when some internet warrior who lives in his parent’s basement spews off about how this program is wrong and how this muscle doesn’t do that, blah blah blah…….yet he’s never trained a person in his life.  Become a really good coach, actually apply what you learn to a real, live person, and you’ll do very well.
CategoriesOff Topic Uncategorized

12 Epic Movie Scenes

When I was in Vancouver a few weekends ago for a friend’s wedding, the groom and I started chatting about movies (cause we’re both nerds) and he mentioned that he and a bunch of his friends often get together and show 5-15 minute clips of their favorite scenes from their favorite films.

I think that’s the coolest idea ever, and am dumbfounded that I never thought of that myself.

If girls can have their stupid tupperware and Avon parties, why can’t us guys have parties where we watch stuff explode and give one another high fives?

Speaking personally, outside of lifting heavy things, watching movies is my second passion and something that’s always been a part of my life since a young kid.

I still remember the afternoon seeing Return of the Jedi for the first time when I was seven years old and thinking to myself, “Wow.  Just wow.”  And I’m pretty sure that was the official start of me not thinking girls were “icky.”  I can thank Leia in a bikini for that one.

And, you know, the space stuff was cool too.

Anyways, it got me thinking: what scene(s) would I pick if given the same opportunity to showcase my movie going prowess?

It’s a tough call, and this is by no means an exhaustive list, but off the top of my head here are twelve selections.

Enjoy.

Also, just a fair warning:  most of the clips below aren’t safe for work.  So, unless you have the coolest boss ever, you might want to put on some head phones.

The Pub Scene from Inglorious Basterds

I’m a Quentin Tarantino guy through and through, and I could have just as easily made this entire list clips from all of his various movies – Reservoir Dogs, Pulp Fiction, Jackie Brown, Kill Bill (vol I and II), Death Proof, and  Inglorious Basterds.

Anyone who says they don’t like or care for Tarantino movies:

1. Probably sucks at life.

2. Hate movies in general.

Seriously, how can anyone say something like that with a straight face?

At a time when Hollywood is releasing heaping piles of crap like 21-Jump Street, Battleship, or any other example you can think of referencing cheesy 80’s tv shows and board games, at least Tarantino writes his own stuff and comes up with original content.

Which is why I also like guys like Paul Thomas Anderson, Christopher Nolan, Wes Anderson, Darren Aronofsky, and Woody Allen.  They rarely (if ever) regurgitate old material.  An exception could be made with regards to Nolan and the Batman franchise, but at least he had the gonads to do it right and stay true to the material, which is a far cry from the previous Batman films.

Anyways, I’m getting off track.  Where was I again?

Oh yeah: Tarantino.

Picking a favorite scene out of his body work is like picking your favorite Victoria Secret model – a daunting task to say the least.  But if I HAD to pick one, I’d pick the “Pub” scene from Inglorious Basterds.

I LOVE listening to good dialogue, and this scene is quintessential Tarantino, using a steady crescendo – highlighted by a brilliant performance by Michael Fassbender – culminating into one of the best “OMG…..this is freakin awesome” shoot outs of all time.

The clip below isn’t even the full scene (from start to finish), but it’s the best one I could find that had decent quality.

“How Am I So Funny” Scene from GoodFellas

Hands down, without question, there’s been no one movie I’ve watched more than GoodFellas.

I’m pretty sure I could quote the entire movie without batting an eye, and it’s one of those movies that, no matter how many times I’ve watched it, if I happen to come across it on television, I’m going to put the remote control down and watch it again.

This scene gets me every time, and as a funny aside:  my mom didn’t take too kindly when, at 13, I attempted to reenact it at the dinner table.  Sorry Mom!

“Rudy Gets Into the Game” Scene – Rudy

I can think of two other cases where I weeped like a teenage girl at a Justin Bieber concert.

– When Old Yeller got rabies and had to be taken out back to get shot.

– When Rose told Jack she’d never let go.  Whatever.  Don’t judge me.

This scene from Rudy probably takes the cake, though. And don’t play it off like you don’t get teary eyed every time you watch it you son of a bitch.

The Last Fifteen (or so) Minutes of Seven

Or what I like to call – “hooooooooooolllllllyyyyyyyy shit.  Did that just happen?”

I don’t think any one movie has ever made my brain melt as much as this one did.

I saw this in the theater – TWICE – when it first came out.  And the final 10-15 minutes still ranks up there as arguably one of the more intense, WTF is going to happen, I swear to god I’m going to pee my pants, oh my god, oh my god……..what’s in the box.  WHAT’S IN THE BOX???????????” moments I’ve ever watched.

Though, to be honest, pretty much ANY scene where Gwenyth Paltrow dies is cool in my book.  Sooooooo, yeah, I just gave away the ending.  Sorry.

“How You Like Dem Apples” Scene – Good Will Hunting

Given I’ve lived in Boston for the past six years, it goes without saying that I HAD to include this scene on my list.  Awesome.

The Final Scene in The Usual Suspects

I should have put this above Seven, because NO movie has ever had a better ending than this one.

For those who’ve never seen it:

1.  Shame on you.

2.  You’re officially banned from this site until you walk down to your local video store and rent it or queue that badboy on Netflix.

Get it done.

I’m not going to include the clip here because I don’t want to spoil anything, but suffice it to say, it’s pretty freakin epic.

“Now F**k Off and Die” Scene – Closer

This is not an easy film to watch, and much of that is a testament to the diabolical bastard that Clive Owen plays.

Side Note:  he won the Golden Globe for Best Supporting Actor for this role, as did Natalie Portman for her role in this film.

Relationships aren’t always about butterfly kisses and rainbows, and I think what I love most about this scene is that it showcases EXACLY that.  It’s primal and “real,” and is just brilliantly acted by both Clive Owen and Julia Roberts.

A close second would be the scene between Clive Owen’s character and Natalie’s character (Alice) as she strips for him in the nightclub.  Rumor has it that the director, Mike Nichols, shot a take of Portman topless, but then chose to not use it and destroyed the only copy.

Rumor has it that 99% of the male population thinks Nichols is an a-hole for doing such a thing.

Anyways, this is a pretty graphic and dirty scene. Note:  DEFINITELY NSFW.

Trinity Escapes – The Matrix

I picked this not necessarily because it was the best fight scene ever, but because up until that point, nothing (NOTHING!!) compared to it.

The Wachowski brothers’ seminal masterpiece literally changed the way movies are made, and prompted dozens upon dozens of posers to copy their vision.

I throw this scene under the same umbrella as when Darth Vader told Luke he was his father or when we watched the first victim (the female swimmer) in Jaws bite the big or when Jack Nicholson chopped through the door with an ax in The Shining or when Halle Berry showed her boobies in Swordfish…….

……movie moments we’ll never forget.

Opening Scene – Boogie Nights

Fun facts:  This is probably my favorite movie of all time, and I actually took my (then) 15 year old brother to go see this when it first came out back in 1997, which basically makes me the coolest brother ever.

Arguably one the best tracking shots (no breaks in camera work) in movie history.

As soon as we see the words “Boogie Nights” get thrown into your face in bright neon lights, you know it’s going to be quite the ride.  (<—-completely aware that that sounds a lot like a cheesy porno description.  HA!).

Wilson Floats Away – Cast Away

Yet another tear jerker (that is, assuming you have a soul); this scene gets me every time. How Tom Hanks was able to pull off such an emotional scene with a freakin volley ball is beyond me, and is something that only proves he’s a once in a generation actor.

Star Wars vs. Lord of the Rings – Clerks 2

Hahahahahahahahahahahahahahahaaha.

It’s funny because it’s true.

“Bikers vs. Mobsters Bar Fight” Scene – A Bronx Tale

The only way this scene could have been more badass is if it also had ninja’s vs. pirates.

The part where Sunny locks the door, turns around, and says, “Now you’s can’t leave” is so freaking badass I can’t even stand it.

Do you have any favorites of your own?  Share them below in the comments section!

 

CategoriesUncategorized

Exercises You Should Be Doing: 2-Bench Plank/DB Row

As some of you may or may not know I’ve been banged up as of late, and haven’t really been training up to my normal standards. I’m still heading to the gym everyday, of course (I work in one, so I have no excuse not to), but it’s been a bit of a downer the past few weeks knowing that I’m unable to do many of the things I’d really like to do.

Sometimes, though, we have to follow our own advice.  I’ve been quoted as saying that part of the job of a strength coach and personal trainer is to play the bad guy sometimes and force our clients into doing what they need to do, and not what they want to do.

Using myself as an example, I want more than anything else to head to the gym, load a metric shit ton on the bar, deadlift that sucker from the floor, and then get so fired up that I tear infants in half.

Okay, I got a little carried away there. Admittedly that’s a bit much………..

……..but I DO miss heading to the gym and training with some gusto and panache in my step.

Call me crazy, but performing endless repetitions of supine dying bugs is about as exciting as watching paint dry. But, unfortunately, that’s what has to be done at this point in time.

The good news: My back is feeling better. The bad news: It’s just a slow, mind-numbing process and I’m bored to tears.

Goddammit – I hate taking my own advice.  I want to lift heavy stuff!!!  You’te ruining my life Tony, I hate you!!!!!!!!

*turns around, stomps up the stairs, and slams door*

All theatrics aside, a few weeks ago I asked my good friend, Dean Somerset, if he’d be willing to help me out and write up a little sumthin sumthin for me to follow to hopefully get myself back on track sooner rather than later.

He came through with flying colors and I’ve been following his program for the past week.  I’ve often been quoted as saying you can ALWAYS train an injury, and Dean certainly concurs!

While I won’t give away all his trade secrets, I will say that he’s definitely provided a nice mix of the corrective stuff I need to be doing in conjunction with some cool stuff I’ve never done before.

Which brings us to today’s exercise you should be doing:

2-Bench DB Plank/Row

What Does It Do:  Before I get to that, I have to say that I’ve done my fair share of exercises that make me hate life – bulgarian split squats, turkish get-ups, high rep squats, Prowler pushes, etc – but as simple as this one looks, it’s about as enjoyable as setting your face on fire.

To that end, this is an excellent exercise that trains both core stability while simultaneously allowing for one to get a bit more horizontal pulling into their repertoire.

The added “row” component really pushes the envelop in terms of making this a brutal core stability exercise, though.  That’s where the true benefit lies.

Key Coaching Cues:  Again, this looks simple and I know there are going to be a lot of people who are going to scoff when they watch the video – how hard can it be Gentilcore???? – but I’m telling you when it’s performed correctly, it’s brutal.

Start with a lighter DB than you think – in the video I used a 30 lb DB, and that was plenty – and assume the starting position with your opposite forearm resting on one bench and your toes on the other.

As with any plank variation you want to make certain that the body is in a complete straight line from your head to the toes, so you’ll need to make a concerted effort to not poke your head forward or allow the hips to hike or sag.  If you do, lower the weight being used.  And, after that, if you still can’t perform the movement correctly without compensating, it’s too advanced you need to take a step back and regress as needed.

In addition, you’ll want to brace your abs, squeeze your glutes, and don’t forget to breath!

Perform 5-8 repetitions on one side, and repeat on the other.

Good luck.

CategoriesUncategorized

Stuff To Read While You’re Pretending to Work: 6/21/12

So the last two days I’ve put up some rather lengthy blogs – one over 2000 words, and the other just a shade over 1000, which by blogging standards is a lot.  Especially when you consider that many of the “experts” will tell you that the ideal word count for a post should be anywhere from 600-800 words.

I woke up this morning and knew I had to hunker down and write several programs and wasn’t quite sure whether or not I’d be motivated to do any writing.  As it turns out, my assumption was correct.  Instead I tried to occupy myself with more productive things such as piling all the coasters, organizing my DVD collection, and trying to eat a potato chip without chewing on it, which is actually more difficult than it sounds.

Above all else, it’s freaking gorgeous outside and I’d much rather be outside enjoying the nice weather than sitting here tapping away on a keyboard.

To that end, I’m bidding everyone a fair farewell today and leaving you with some cool stuff to read.

Beautiful Badass Pillars – The Simple, No Nonsense Guide to Being a Beautiful Badass – Nia Shanks

Whenever it comes to women and training, I often defer to Nia, and this post is the reason why.  She just “gets it.”

I particularly love her thoughts on isolation exercises. You know, things like isolation bicep curls, tricep kickbacks, and the like.  Whenever I work with a woman and she starts asking me if or when we’ll start including some direct arm work into the mix I point out two things:

1.  Chin-up variations and row variations will usually be all the “direct” arm work one will ever need.

2.  If she can’t perform at least two (un-assisted) chin-ups and/or ten clean push-ups, then we’re not going to waste our time with trivial exercises.

Sure there’s a time and place for them, but as Nia points out……you have to EARN the isolation exercises.

Fillers: Pairing Strength and Mobility – Todd Bumgardner

This was the feature article over on t-nation.com yesterday, and I thought it was fantastic.

A large portion of my talk last weekend in Toronto dealt with this whole notion of fillers and how integral they can be in terms of covering or “corrective exercise” bases.

Here, Todd does an awesome job showing the reader how to implement them into one’s programming and offers a lot of cool variations to boot.

9 Deadlift Corrections to a Safer and Stronger Life – Dave Thomas

This article has been all over Facebook and Dave actually sent me a note saying how I was a huge inspiration for him writing this article.

It goes without saying that I love anything and everything deadlifts, so it should come as no surprise when I say I read this and immediately peed myself a little.

This one definitely receives the Tony G seal of approval.

Check em out, and let me know that you liked them!. Show the authors some props as well!

CategoriesMotivational

Get Rid of the Toxicity In Your Life

I think a lot of what holds people back from attaining their goals – especially those which are more fitness and health related – is the incessant toxicity that permeates their life.  In a way, it’s almost as if we’re all self-sabotaging ourselves, playing the role of enabler to continue sucking at whatever it is we’re sucking at.

Rather than take responsibility for our own actions and hold ourselves accountable, we “accept” things as the way they’re supposed to be, and grow immune to change.  Or worse, we just say something lame like “oh, I’ll start getting up early on Monday to go to the gym,” as if the weekend was some sort of free-pass or mulligan to stay complacent.

It goes without saying that in order to change something in our lives – whether it’s something physical, emotional, mental, or whatever – we have to WANT to make those changes. I think we can all agree with that, right?

But one thing that I feel many people fail to comprehend is the notion that we’re all drowning in toxicity that surrounds us.

What do I mean?

Food

I like what Krista Scott Dixon as to say on the matter:

You think your “willpower” is strong enough to keep you out of the potato chips after a tough day of not stabbing your boss? Hah! Make sure the chips aren’t there, make sure some tasty crunchy veggies are there, and then you don’t have to use your over-booked thinky brain to make that decision.

It’s a simple solution, but if the double-stuffed Oreo’s aren’t there – even in your super secret  hiding spot – to eat once you’re home from work, you won’t eat them.

Get rid of the toxicity.

Make time to go shopping for more nutritious foods (this is the accountability part). MAKE A LIST, and stick to it.  Those who make lists are less likely to buy the Cheese Whiz that’s on sale.  Likewise, reduce temptation by staying more in the periphery of the store where the meats and fresh produce reside.

And since we’re on the topic:  Buy whole eggs and not the egg whites you Pruis driving, John Mayer listening douche.

Gym

I don’t know about you, but (most) commercial gyms are a joke. Of course, anything that gets people off their ass and exercising is a good thing, but  itt’s almost as if training is an afterthought at most of these places, what with HD television screens attached to every piece of equipment and lunk alarms going off whenever someone lifts something heavier than a purse.

Not only that, how in the hell is anyone supposed to get strong with ambient music playing in the background and  when no chalk is allowed?

I’ve always stressed that one of the “x-factors” with regards to training is environment.  It’s an often overlooked component and something that more people should pay attention to.

NOTHING beats training around like-minded individuals who are going to push you and encourage  you to take your body to the limits.  Hell, nothing beats training in a gym that actually has more squat racks than treadmills.

This is actually one of the reasons why I like CrossFit.  Sure most everything else about it makes a small part of my soul die, but you can’t argue the overwhelming sense of camaraderie that it instills in its members.  I dig that.

Even if it’s only once per week, find a gyn that doesn’t suck.  Get rid of the toxicity.

People

You’re the summation of the five people you hang out with the most.

No really, you are.

Take me for example.  Just last week I was chilling with the likes of Chuck Norris, Mr. T, Jack Bauer, Papa Smurf, and Alicia Keys.

Okay, I lied.  I didn’t really hang out with Alicia Keys.  But if we did, it would have been awesome.

In all seriousness, though, if you have friends who are more concerned with what beer specials are at which bars during the week or who are constantly chastising or judging you on your healthy lifestyle, screw em!  Get rid of them.  Or, at the very least, limit your time with them.

By that same token, no one wants to be around a Johnny Raincloud all the time.  If you have friends or colleagues who are constantly bringing you down into their valley of gloom and negativity, as harsh as it sounds, get rid of them. Who needs it? You certainly don’t!

Having a strong and supportive social network is kind of a big deal and something you DESERVE to have.  Get rid of the toxicity!

Other things come into play here, too.

Turn off the television and pick up a book every once in a while.

Go see an art house film rather than your typical, mindless popcorn movie. This isn’t to say popcorn movies don’t have their place – Dark Knight Rises, anyone? – but you may be surprised at how enjoyable watching a movie with some substance (and an actual plot) might be.  Too, art house films usually show lots of boobies! Just an FYI.

Travel!

Go for a walk.  Seriously, people forget how beneficial a simple nightly walk can be.

Get off the elliptical and pick up something heavy.

Buy THIS book.

Adopt a pet.

Get off Facebook and live a REAL life and interact with REAL people.

Do some hill sprints.

Try new foods!  Preferably ones that  are green or used to have a face.

Have any other tips for those looking to remove the toxicity in their life?  Share them below!

 

CategoriesUncategorized

Reviewing the PTDC Hybrid Training Seminar: What I Learned (And Stuff)

WHEW…what a weekend! The first annual Personal Trainer Development Center Hybrid Training Seminar was a ginormous success, and a huge kudos goes out to Jon Goodman for pulling it off with flying colors.

I had every intention of writing a review yesterday (Monday), but to be honest my brain was complete mush trying to digest all the information I acquired.  And, there was just a teeny tiny bit of sensory overload having to be “on” all weekend – but it was all WELL worth it, and all I needed was a good 24-hours to allow my brain to chillax.

All told I believe 50+ fitness professionals made their way to Toronto to listen to a bunch of fitness dudes – Jon, myself, Nick Tumminello, Mark Young, Geoff Girvitz, and Dan Trink, respectively – talk about, well, fitness.

Between Saturday and Sunday, there were 13+ hours of “learnin” going on, where an entire bevy of topics were covered ranging from assessment, core training, and marketing with social media, to fat loss training, group training, motivation, and realizing how much of a brick shit house Dan Trink is.

Seriously, I’m generally used to being the gratuitous jacked bald guy in the room, but I think Dan took the Mr. Clean award of the weekend.  Jerk!

All kidding aside, based off the initial feedback given by all the attendees who were there, I’d say this past weekend was the combined equivalent of going to Disney World, winning the lottery, and that immense feeling of relief you get when you’re finally able to pee after holding it in for so long (<— don’t act like you don’t know what I’m talking about).

Yeah, it was THAT good.

So, rather than write a Tolkien’esq long dissertation on my experiences and everything I learned this past weekend, I decided I’d just approach this as I would one of my “Miscellaneous Mondays” posts.  Which is to say:  random as shit.

1. Although I’ve been flying a lot more frequently within the past year or two due speaking engagements (as well as traveling for pleasure), I still have to say:  I enjoy flying about as much as I enjoy taking a drop kick to the nut sack.  Even more so when find out upon arrival to the airport that the flying death trap I’ll be riding is powered by propellers.

PROPELLERS!!!!!!

Regardless, big props goes out to Porter Airlines for a seamless flight to and from Toronto. Well done ladies and gents.  Well done.

2. Nick Tumminello and I shared the spotlight on Saturday and both held a “pre conference” where we discussed both assessment and core training.  The night prior, Nick and I decided that I should start the whole shindig off and speak first since I was covering the assessment component.

Sitting in the hotel room the morning of, I thought it would be cool to have my own entry music – like Dave Tate.  I remember going to listen to him speak back in 2006 in Syracuse, NY and how he had this awesome video montage playing with AC/DC blaring over the loud speakers as he paced back and forth in front of the crowd with a death stare.

For those who have never seen Dave speak:  he’s kind of an intense dude.

I figured I could do the same, and enter the room while something awesome like Biggie’s “Big Poppa” was warming up the crowd.

Then, after thinking about for seven seconds, I realized I’m not Dave Tate and that it would be dumb.

3. All I have to say about Nick Tumminello – other than being a class act, and one of the more knowledgable fitness professionals out there (my man is wicked smaht) – is that he’s an absolute Jedi when it comes to public speaking.  His enthusiasm and passion for what he does is unparalleled, and I can only hope to be 1/8 the public speaker he is in the future.

Also, if you ever get a chance to listen to him speak about the psoas (yes, the psoas), it will blow…… your…… mind.

4.  During his Hybrid Fat Loss presentation, Nick gave a brilliant definition of what “hybrid training” actually is, courtesy of JC Santana:

“Function vs. Strength, Pilates vs. Bodybuilding, Yoga vs. who knows what. These comparisons are not ever accurate; they are like asking what do you think is best to eat for optimal nutrition; apples or broccoli? Of course, “both” is the right answer. Eating only one or the other, although each is nutritious, leaves one without the nutrition of the other. Bringing this simple example to the world of physical training drives home a very important point. Every training method has its benefits (i.e. nutrition), and combining the most effective training methods (i.e. combining the apple and broccoli) will provide better training than exclusively using any one training method. Now, this may sound logical and sensible to us, but the battles and claims rage on between different training camps.”

In short:  EVERYTHING works.  EVERYTHING is a tool.  The key, then, is to figure out which tool is right for a certain job. No one tool is right for EVERY job.  Yes, I’m talking to you Mr. Kettlebell guru.

4.  According to Nick (and I kinda agree with this): the main difference between a “fat loss” program and a “strength based” program is…….

…….NUTRITION

I love Nick’s explanation he gave.

“What do you do for fat loss?”

Nick:  exercise

“Well, what about if you want to get stronger?”

Nick: exercise

Sure there will be some subtle variabilities in terms of rest time, set/rep schemes, etc, but the main “crux” of the matter – when it comes to FAT LOSS – is nutrition.

5.  Jon Goodman had a million and one brilliant things about mastering social media and using it to your advantage as a fitness professional.  The Cliff Notes version:

  • Don’t be a spammer.  Ie:  don’t cold invite people into your Bootcamp group.  It’s shady, and is an easy way for someone to want to punch you in the throat.
  • Don’t “tag” people in your posts with their permission.
  • In order to be relevant you need:  likes, clicks, shares, and profile views.  ALL will help you.  Not one or the other.
  • As far as monetization is concerned:  one “friend” = $2. I did not know that.
  • Understand that your message will be shared by the already converted.  Cater to them.  If you’re a blogger, write your posts with this in mind.  Don’t write for YOU (although, it’s okay to do so), but write for them!  People want to read what THEY want to read, not what YOU want to read.
  • This picture pretty much sums it all up:

6. Mark Young started off his presentation with an interesting question to all of us”

“How many in this room are in the best shape of their lives?”

For the record:  NO ONE lifted their hand.  Not even Dan Trink that jacked bastard….;o)

Knowing that no on raised their hand, Mark then asked another question:

“How many feel it’s due to a lack of education?”

Listen, we all know that pounding down an entire bag of Doritos before beg or what mounts to taking a bath in a bowl of M&Ms isn’t the best choice for our health.

Why do we do it, when we KNOW better?

To answer that query, Mark made a reference to the excellent book Switch: How to Change When Change Is Hard.

In in it the authors – Chip and Dan Heath – tell the story of the Elephant, Driver, and the Path.

Think of the elephant as your “emotional” brain (I want it and I WANT IT NOW!!!!!!), the driver as your rational brain (no, it’s probably not a good idea to dominate that cheese lover’s pizza right now), and the path, is well, the path.

All freaking day your rational brain (driver) is trying to steer the elephant (emotional) down a certain path.

Think of it this way.  Many of you reading right now are probably trying to shed a few pounds of fat, and in an effort to do so, you brought a kick-ass salad to work with you today.  Hell, you even omitted the croutons.

You’re making an effort to eat healthier, and that should be commended.  Good for you.

Thing is, how many billboards or signs did you pass today telling you to buy the latest snack food?  Moreover, how many times has one of your colleagues brought in a baked good (Oreo mudpie!!!!!!) to share because it’s someone’s b-day or because it’s Wednesday?

And, throwing more salt on the wound, by the time you’re on your way home (after a 13 hour day no less), you’ve been fighting off the elephant for so long, that the idea of going home to grill a chicken breast sounds about as enticing as sandpaper.

You can’t fight will power forever, and the elephant inevitably wins.  You violently turn your steering wheel to the right and  switch lanes – Jason Bourne style – into the Burger King drive-thru.

Sound vaguely familiar?

They key, then, to fixing these horrendous default patters (hitting the fast food joint instead of cooking a homemade meal) is to give your clients another default pattern that will help them become successful.

As an example.  Maybe instead of crushing Bacon Double Whoppers, you could encourage them to go to a “healthier” fast good alternative.  Say, Chipolte Mexican Grill!

At least there they can order a meat salad with a heaping scoop of guacamole, which is a far cry from the heart attack they’re ordering elsewhere.  Annnnnd one!

7.  Another point which I felt Mark nailed on the head was that in order to change behaviors, we can’t inundate our clients with a laundry list of tasks to do.

Rather than telling people that they need to spend half their Sunday going grocery shopping and prepping food, and that they can ONLY eat carbs on even days (and only after training), and that they should use coconut oil when cooking everything, and oh yeah, don’t forget your fish oil, enteric coated!………

…..why not just focus on ONE behavior and see how confident they feel in achieving that goal?

Ask them on a scale of 1-10, how confident he or she feels about heading to the gym twice per week.  If they say anything less than an eight, then it’s too much and you need to re-assess.

Much like how we incrementally increase the weights on a barbell when we try to get someone to a 400 lb deadlift so that we don’t overwhelm them, we also need to incrementally increase “goals” when trying to help someone change a behavior.

8.  Joke of the weekend:

Q: How do you know someone is Paleo?

A:  They’ll tell you.

Hahahahahahahahahahahahahahahahaha.

9.  Geoff Girvitz, owner of Bang Fitness in Toronto had a profoundly simple, yet profoundly profound statement:

“Get people pain free and moving well.”

When fat loss is the goal, there’s absolutely no need to throw advanced training techniques at people.  Instead of high rep snatches – which I’d argue is borderline criminal anyways – why not implement less ambiguous exercises like Prowler pushes?

10.  As far as periodization in the group training realm is concerned, according to Jeff, that’s a shit show (my words, not his.  Although, I’m sure he’d agree).  When dealing with a population that is already stressed to the bones there is a delicate balance between increasing work capacity and making people feel like they’re going cough up their liver, and overloading the central nervous system.

It’s important to recognize that sometimes you just need to tone it down a bit

11.  To that end, Geoff made everyone in the audience swear an oath that:

Not Every Single Session Must Crush the Bodies and Spirits of My Clients

12.  Lee Boyce and I arm wrestled for the last piece of sushi on Saturday night during the social gathering:

13.  Did I mention Dan Trink was kind of a large human being?  He’s a large human being.  And, quite frankly, one of the most generous and humble human beings I’ve ever met.  Anyone who lives in NYC would be crazy not to seek this guy out to make them a walking wrecking ball.  And, he’s also a programming warlock.  The main knows hows to write brutal (and efficient) fat loss programming.

I’ll just end with saying a HUGE thank you to everyone who attended and who went out of their way to introduce themselves to me.  It was truly an honor to be including in such an amazing event, and I hope to do it again next year (ahem, Jon).

CategoriesUncategorized

NEWSFLASH: Cressey Performance Is Taking Over the World

Well, not really.  But we are expanding to a new space within our current building that doubles our size to over 15,000 square feet., which is a step in the right direction.

To say that we’re excited would be an understatement, and while there are a lot of renovations required to make this just the way we want it you can pencil Saturday, August 25th into your calendars for a grand opening.

I’m still keeping my fingers crossed that we’ll have room for a DJ booth for Tony’s Techno Thursdays.

That would be SICK!  Just sayin.

CategoriesUncategorized

Stuff to Read While You’re Pretending to Work: 6/14/12

Before we get to the awesome stuff you should be reading, I just want to take the opportunity to give another quick reminder that there are still a handful of spots available for the PTDC Hybrid Training Seminar going on THIS weekend (6/16-6/17) at Body + Soul Fitness in Toronto, ON.

It’s shaping up to be a very eventful weekend with people traveling from all over Canada and the States to come get their learn on from the likes of myself, Nick Tumminello, Jon Goodman, Mark Young, Dan Trink, and Geoff Girvitz.

If you’re a personal trainer, strength coach, or just someone who plays a fitness professional on tv, I have no doubts that this is going to be an amazing event that’s going to help a lot of people become better at their craft.

Come on, it’s not like you have anything else planned this weekend.  What are you going to do instead? You know damn well you’d rather come listen to me talk about breathing patterns and He-Man than go to the BlueJays game.  Plus, if you’re a dude, I’m basically giving you a fail safe way to snake out of having to go to Bed, Bath & Beyond this weekend with your girlfriend.

It’s a no brainer.

You can either go  listen about how deadlifts will cure just about everything or go argue about which discounted towel sets matches the bathroom decor.  Your call, chief.

Right, see you there.  Fist pump!

Macronutrient Breakdown:  Protein – John Romaniello

Roman’s been dropping some major knowledge nuggets this week, breaking down each macronutrient (carbohydrates, fats, and proteins) and providing the make-up and benefits of each.

In this post, Roman dissects protein – arguably the most heralded macronutrient, especially within the fitness community.

The Most Faulty Pattern in Fitness Has NOTHING To Do With Movement – Nick Tumminello

Do we draw in or brace?

Will sit-ups make our spines hate us or not?

Ass to grass squats are the ONLY way to squat.  Actually, maybe we should only go to parallel.

Steady state cardio is ideal for fat loss.  Nuh-uh, intervals are.

Which is more intelligent:  Tracy Anderson or a bowling ball? Although, is that really a debate?

The fitness industry is rife with contradictions and petty arguments.  While I’d be lying if I said that I wasn’t set in my ways on a few things, it’s amazing how as an industry, we’ll agree on 98% of everything, and then sweat the details on the other 2%.

Here, Nick provides a little insight on a “pattern” he sees repeating itself in the fitness industry every 5-10 years, sometimes to its own detriment .

88:88 – Robin Moore and Friends

I love film.  For me, nothing beats walking down to my local theater and catching a matinee on a rainy Sunday afternoon, or opening up my mailbox to see that square red envelope from Netflix.

I don’t care. It could be anything from a summer popcorn movie starring Will Smith, to more idiosyncratic art house films that make my brain hurt whenever I try to interpret them.

So explain to me again why the man killed his wife and then married his best friend’s toaster oven?

What was that? It was a euphemism on today’s political environment and the corruption that engulfs it?

Ohhhhhhhhhhhhh.  Now I get it.  I think.

Anyways, knowing how much of a fan I am, a reader of my blog reached out to me the other day asking if I’d be willing to check out a short film that he and a few of his friends made that was starting to make its way around the festival circuit – including Ridley Scott’s Youtube Festival.

I watched it, and thought it was pretty cool.

Don’t worry, it’s completely safe for work.  No bad words or anything.

See.  Cool, right?  It took them around four months from pre production to post production to make it, and I think it’s awesome that they’re getting some recognition for their work.

Everyone has to start somewhere, right?

Do me a favor and if you liked it, vote for it on the link provided on the actual Youtube page. And if you don’t like, you suck, and you’re banned from this site!

And that’s probably it for this week.  I’ll be heading to Toronto tomorrow, and I doubt I’ll have time to write anything.  I’ll be too busy hyperventilating on the plane.

Have an awesome weekend!

CategoriesRehab/Prehab Strength Training

Is There Such a Thing As “Knee Friendly” Squats?

Not long ago I filmed a vlog about the difference between box squats and squats TO a box.  While to the casual fitness enthusiast there may be no differentiation between the two variations (a squat’s a squat, right?), these are probably the same people who feel PCs are the same thing as Macs.

That’s just crazy talk.

Crazy I tell you!!!!!

I’m not going to beat a dead horse and go into the details here (you can just click on the link above to found out the difference between the two), but I will say that my fellow partner in all things awesome, Nia Shanks, wrote a similar blog (with video) HERE which expounds on the benefits of squats TO a box.

Anyhoo, a day or two after her post went live, she received a question from one of her readers:

“Any suggestions for squat variations for people with hip flexor issues? (Tendonitis)?”

Her response (what she actually wrote):

“Good question. I’m going to pass this on to one of my friends that could provide a better answer. I’ll post his response here.”

Her response (with what I would have added if I were her):

“Good question. I’m going to pass this on to one of my friends that could provide a better answer. I’ll post his response here.

Not that this matters, but he’s incredibly intelligent, good looking, and possibly more manly than a lumberjack.”

All kidding aside (although I’m not really kidding), Nia reached out to me and asked if I had any feedback. Below is what I wrote back to her last nightl, which I decided to make into a blog post because, well, I can.

NOTE:  I was watching the RedSox game as I was typing it, so please forgive the ADD nature of the post.

Goddamit Youkils, you have to swing at that pitch!!!!!

1. Know the difference between tendonitis and tendonosis.

The former is generally accompanied with slight joint inflammation and typically goes away after a few days of rest, ice, and NSAIDS.

The latter, though, refers to more of a chronic condition where the joint itself has seen some (or maybe significant) degeneration.  Basically, it’s something that doesn’t go away after a few days.

That being said, when someone complains of tendonitis, and it’s been an on-going issue, it’s probably really tendonosis.

…..and some of the following may help take some of the burden off the joint itself.

 

2. Take a grenade approach with soft tissue work.

Foam roll EVERY…….SINGLE…….DAY.  Not once a week, not only on the days that you train, but every day!

It stands to reason that if one’s knees are bothering them all the time, they have less than optimal tissue quality and it’s something that needs to be addressed.  Foam rolling is one of the best ways to do so.

Healthy tissue shouldn’t hurt when you palpate it, and if it does, that’s a tall tale sign that something’s up.

Hammering areas such as the hip flexors themselves (Rectus femoris, and TFL), as well as the adductors, ITB, and glutes will undoubtedly help and often alleviate much of the symptoms.

I also like to be a bit more “specific” and target both the vastus medialis and vastus lateralis with a tennis or lacrosse ball.  Both are major trigger points for knee pain, and are an often overlooked area most people ignore – along with the glute medius for that matter.

People will ignore the areas that often cause the most discomfort, but those are the areas that SHOULD be targeted.

Better yet, seek out a reputable manual therapist who will get hers or his hands on you.  Nothing bothers me more than PTs who do nothing but band exercises, electrical stim and then ultra sound.

Sure they all have a time and place, but finding a therapist who provides Graston, ART, or whatever will be a definite advantage.

 3.  Preach to yourself vertical shin angle.

“Stacked’ joints are happy joints (as Mike Robertson would say).  More often than not, it’s not squatting that bothers people’s knees, but rather, what they’re doing that bothers their knees.

I can’t take credit for the vertical shin angle cue – that goes to Charlie Weingroff – but it’s something that works wonders for people with knee pain.

Many trainees make the mistake of breaking with their knees when squatting and end up with significant forward translation of the tibia.  This induces a lot more shear loading on the joint, which as you can imagine, is going to piss it off.

Instead, I like to cue the following: Make sure to SIT BACK and PUSH THE KNEES OUT.

This does two things:  maintains a more upright torso and ensures there’s proper task distribution.

The initial decent should be with the hips sitting back.  Doing so will not only place more emphasis on the glutes and hamstrings (hips!), but also ensure more of a vertical shin angle, which is going to be MUCH more knee friendly.

I guess, in a way, this is just a long-winded way of saying that the reason most people’s knees hurt when they squat is because of technique that makes my eyes bleed.

4.  Hammer hip stability.

The knees are at the mercy of the hips (and ankles).  Most trainees have piss poor hip stability and are unable to control the femur properly, which is something that Mike Robertson touches on his is Bulletproof Knees Manual.

Taking a step back and implementing some simple drills like side lying clams, x-band walks, etc would bode well.

Yes, they’re girly and seemingly worthless, but you’d be surprised at how hard side lying clams are when done correctly. We use them quite a bit in our programming at Cressey Performance, and it’s always interesting when a dude who can squat 400+ lbs has a hard time performing clams.

Taking it a step further, I’d also make a concerted effort to include more single leg work into the mix as that will automatically force one to work on their hip stability.  When in single leg stance, we’re forced to utilize what’s known as the lateral sub-system to keep the pelvis steady.

For those unaware what the lateral sub-system entails:  it’s the glute medius and adductor complex on standing leg, along with the quadratus lumborom on the opposite leg.

One point to consider, however, is the type of single leg work you’re doing.  For those with knee issues, variations like forward lunges or walking lunges are going to be problematic due to the deceleration factor.

Ie: You have to decelerate your bodyweight in order to perform the movement.

Reverse lunges will  inherently be more “knee friendly” due to the more “accelerative” nature of the movement.

Along those same lines, don’t be a hero and be too aggressive with loading when it comes to single leg work. Most trainees use waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay too much weight, and as a result, end up using less than exemplary technique (which defeats the purpose in the first place).

5. Booty, Booty, Booty, Booty Rockin Everywhere

As a corollary to the above, placing a premium on more glute work isn’t a bad idea either. The glutes have a VERY strong influence with regards to control of the femur.

Think of what happens when the glutes aren’t doing their job.

– You see more of an anterior pelvic tilt.

– APT results in more internal rotation of the femur.

– IR of the femur also results in in internal rotation of the tibia (and pronation of the feet).

– Your knee hates you.

Once we got those puppies firing and doing their job, we see the opposite happen:

– We see more posterior pelvic tilt of the pelvis.

– In addition, because they control the femur, we see more external rotation of the femur

– Which, of course, leads to more external rotation of the tibia (and more supination of the feet).

– Now girls will want to hang out with you.

To that end, whether you keep it simple and perform more supine or 1-legged glute bridges, or start upping the ante and perform things like deadlifts, pull-throughs, glute ham raises, KB swings, sled pushes, or grizzly wrestling………

…..the name of the game is GLUTES!!!!!!

6. We can’t neglect the core either.

More specifically, we can’t neglect the anterior core.

Even more specifically, we can’t neglect the external obliques.

Much like the above, lack of core strength and stability (especially as it relates to the obliques) will cause someone to go into more of an anterior pelvic tilt.

Utilizing movements like various chops and lifts would be of great benefit.

As would some dedicated rectus abdominus work – GASP!!!!!!!!!

7.  And what the hell, when all else fails, just deadlift

Deadlifts = less hip and knee flexion, which are going to be far more knee friendly than squats. What’s more, if you really wanted to get some more quad work into the mix, you could always revert to trap bar deadlifts which are more of a quad dominant hip dominant variation anyways.

But at the end of the day, I feel that squats TO a box will definitely be a step in the right direction as far as helping those with knee pain.  For starters, the box will allow one to squat in a pain free ROM – whatever the height may be. But even more importantly, it will help re-groove the proper squat pattern which most people suck at anyways.

Then, at some point, one can work on getting to full depth (which can be argued are more knee friendly as well).  But lets not get too off track here, because that can be another blog post in of itself.

Now, this doesn’t mean that all the other stuff discussed above is any less important. Far from it.

But I do feel that when it comes to technique, most fail miserably.  Watch both the videos that both myself and Nia provide above, and you should be golden.

Hope that sheds some light on a pretty extensive topic.