So I had just finished doing all of my Sunday morning errands yesterday (laundry, grocery shopping, crushing bacon, what have you) and finally sat down to try to figure out what I wanted to accomplish for the rest of the day. I had a few things on tap. For starters, I had to catch up on some writing. I also had a handful of programs that needed to be completed, fine tuned, and sent out to clients so that they could start them today.
And, as is the case with every Sunday, I had to figure out which matinee I was going to go see. Frankly, once I had my “work” done for the day, I really had no set agenda other than to watch a movie (I ended up seeing Take This Waltz), maybe catch a little of the Olympics, touch base with Lisa on Skype (she’s off exploring in Europe for a month), and then spend the rest of the day vegging out.
I flipped open my laptop to check my emails really quick and noticed I had a message from Kevin Larrabee.
“Want to join Fass, Leigh and I for some podcasting at 6pm for like 25 minutes?
Like, whoa. I can’t even remember the last time I was on The Fitcast. I think Lost was still on the air, Paula was still a judge on American Idol, and Tebowing didn’t even exist.
Yeah, it had been a while.
So anyways, what was supposed to be a quick “25 minute” recording turned into an over two hour reunion of catching up, debauchery, and shenanigans. Don’t worry the episode isn’t two hours long, and we also happened to squeeze in some health and fitness content too.
Among a few things we touched on:
– Breathing Patterns
– Internet Gurus
– Cressey Performance expansion
– My cat
– The Dark Knight Rises (relax, no spoilers).
The episode is so chock full of awesome info and nuggets, and I wouldn’t be at all surprised if this happened:
While this article may be a little high on the geek factor for some, for those interested in pelvic mechanics and the dichotomy between anterior pelvic tilt and posterior pelvic tilt (and who isn’t?), this one is right up your alley.
As someone who “suffers” from excessive APT myself, Bret hit the nail on the head with this one.
As he notes, while standard advice is to:
Strengthen the rectus abdominis, external obliques, gluteals, and hamstrings.
Stretch the psoas, iliacus, rectus femoris, tensor fascia latae, and erector spinae.
This advice is legit, but incomplete.
I guess you’re going to have to click on the article to find out why. DO IT!
I receive a lot of emails from various trainers and coaches who in one way or another are looking to dive into fitness writing and end up asking advice on how they should go about becoming, well, writers.
I usually say something along the lines of “how do you get better at riding a bike, or deadlifting, or sucking at life?”
Answer: You ride a bike; you deadlift; you listen to Coldplay.
HAHA. Okay, I don’t really say that, but I do often recommend that they just try to get in the habit of writing every day, on any topic.
More to the point, I direct them towards people like Kellie who is someone I really respect as a writer (and trainer), and this article proves why.
Awesome article written by Adam on Arnold Schwarzenegger’s site that I was lucky enough to be asked to contribute to (along with several other awesome fitness peeps). Um, yeah, I’m quoted in the same article as Arnold freakin Schwarzenegger.
I don’t care if we’re referring to kettlebells, TRX, sandbags, strongman, chains, bands, or whatever the hell THIS contraption is supposed to be….you could make an argument that there’s a time and place for everything, and that they’re a tool in the toolbox, and need to be used at the right time, with the right person, for the right job.
When I wrote the piece, I wasn’t entirely sure how people were going to react to it. On one hand, I felt I was making a compelling argument and that a statue would be erected in my honor for making so much sense. Conversely, I knew I was “kinda, sorta” throwing one group of individuals to the lions and was fully prepared for the avalanche of hate mail and push back I was going to receive.
Worse case I figured some kettlebell bully was going to show up at the facility, tell me I was some big stupid head, and give me a massive atomic wedgie.
It never happened. Thank god.
I seems I was able to relay my message successfully and with no major incidents. Yay me!
Nevertheless, in light of what I wrote I felt compelled to expound on a few things in a recent staff in-service we filmed to demonstrate to the world that we actually do incorportate kettlebells in our every day programming. TRUTH!!!!!
A few things to note before we begin:
1. There are only a handful of things I consider myself to be an expert in:
– Omelete making.
– Watching Star Wars.
– Being awesome.
While I feel I’m fairly competent, get-ups and swings aren’t what I would consider my strong suits.
Speaking frankly, I hate doing get-ups. I do them, obviously. I just hate them with a passion. There’s no tip toeing around it: they rank pretty high on the Things That Generally Suck Or Really Irritate Me List , juuuuuust above passing a kidney stone and juuuuuust below Justin Beiber.
Having said that, there’s no denying their efficacy towards building total body strength and bringing to the forefront any mobility and/or stability “leaks” in the kinetic chain.
It’s like what I always say: the exercises that we hate the most are generally the ones that elicit the greatest benefit.
Anyways, admittedly I’m NOT an HKC or an RKC (I do hope to attain an HKC soon) and I’m fully aware that there might be some nitpicky things that I’m doing wrong in the video, as well as a handful of things I missed noting.
I’m all for an open discussion on how I can improve my coaching, and if there’s any glaring mishaps or discrepancies, I’d encourage any experts to chime in. Please!
If, however, you’re going to bust my chops because I didn’t dorsiflex my left pinky toe enough, then all I have to say is: “come on……..really?”
All in all, I feel this is a pretty decent representation of how to go about coaching both the get-up and swing effectively (and safely) – especially with beginner and intermediate trainees. Keep it simple.
2. This was a very, very impromptu presentation. I was literally sitting in my office when Chris Howard walks in and says, “Tony, you’re up. Staff in-service in five minutes.”
Crickets chirping……….
I had no idea I was supposed to do the staff in-service, so I put my shirt on, pounded a protein shake, and I was off.
My apologies if it seems little “disorganized.”
3. I’m REALLY sorry about the length. I realize no one wants to sit there and watch a 30 minute video on anything (unless it’s about Katy Perry’s boobs), and I had every intention of dividing this into two separate tutorials, but for the life of me I couldn’t figure out iMovie.
I sat in front of my computer for at least 45 minutes last night trying to figure out how to import a file, and I just couldn’t do it. You might as well have asked me to figure out how to solve global warming.
Anyways, just to give you a heads up: I begin everything with how to coach someone through a “naked” half get up to a “naked” full get-up. Then, at around the 17:00 minute mark I switch gears and discuss the swing.
Okay, enough with the formalities. Here you go. Let me know what you think!
Things have been cranking the past few days, and it’s been hard for me to keep up with the blog. I posted one up late on Monday, skimped yesterday, and am posting a short one today. I’m slacking, I know.
If it’s any consolation I’m really sorry everyone, but I promise I’ll make it up to you soon.
(Bambi Eyes)
I actually do have a lot on my plate right now:
1. Within the next week or so, strength coach Dan Trink and I will be exposing to the world a project we’ve been working on in collaboration with Greatist.com. It’s thiiiiiiiiiiiiis close to being complete – everyone’s busy putting the finishing touches into place – and we’re pretty certain it’s going to help out a lot of people, if not win us a Nobel Prize.
Stay tuned. News to come shortly.
2. I’m cranking away on my next T-Nation article, which discusses some of more common exercises that trainees tend to butcher.
3. And yesterday I actually spent the afternoon hanging out with JC Deen, lifting heavy(ish) things and eating some dead animals. We met up in the city, headed over to Boston University to get a quick lift in and then spent the afternoon talking about training, marketing, writing, and even read some poetry to orphans.
Okay, we didn’t really do that……..but we did spend a fair amount of time shooting the shit and talking about the industry.
All I have to say about JC is that he’s a great dude, and my man has a very, very bright future a head of him. You might even say I officially have a little man-crush.
I know some of you reading may already be familiar with his work, but if not, I’d highly encourage you to check out his website HERE.
So anyways, enough with the small talk. Lets get to today’s Exercise You Should Be Doing
1-Arm Landmine Row
Who Did I Steal If From: I know Ben Bruno has been posting a lot of new exercises as of late with the landmine, so I wouldn’t be at all surprised if he’s already highlighted this one. However, in my defense I looked at the date from when I actually filmed this video and it was November 23, 2008 (hence the winter skully on my head). HA – take that Bruno!
What Does It Do: Actually, a lot. As with any row variation we’re hitting the upper back, lats, and biceps pretty hard, so this should be a popular “go to” exercise for all the meat heads out there reading – especially for those who train in a gym who’s dumbbell selection is limited.
You could foreseeably load this sucker up pretty heavy.
A little less known is that this exercise is an absolute beast when it comes to anti-rotation (or, rotary) training. Because it’s done in a two-point stance – only two points of contact – there’s a strong demand on the torso to resist rotation, which I feel makes this exercise pretty key.
Key Coaching Cues: Maintaining a “neutral” spinal position throughout is paramount. If we’re going to keep ourselves honest, if one were to place a long PVC stick down the backside, there should be three points of contact – back of the head, between the shoulder blades, as well as the sacrum.
This is just a point of reference, of course, I don’t expect you to really place a PVC pipe on your back while performing this exercise. But it might not be a bad idea for those struggling with proper positioning.
Moreover, it’s important to refrain from using too much “body english” on these. While it’s inevitable there’s going to be “some” movement in the torso, the key objective here is to not look as if you’re having an epileptic seizure and stay as still as possible while performing the movement.
To that end: you’ll want to push your hips back, keep your knees “soft” (don’t lock them), brace your abs, and focus on pulling “through the elbow.” Ideally, I like to tell trainees to pull their elbow towards their hip……..and to NOT go past that point.
Another thing to consider is the size of the plates used. It’s actually less cumbersome to use the smaller 10 lb plates and just load the bar up with as many of those as you need.
Using the larger plates – while they look waaaaaaaay cooler – will just get in the way of everything.
I like to perform these for sets of 6-10/side. Try them out today and let me know what you think.
NOTE: For those who don’t have access to a landmine apparatus (the thingamajig on the floor that the bar goes into), you can just as easily place barbell in the corner between two walls and do the exact same thing. You might have to place a towel around the bar so that it doesn’t mark up the wall, but that shouldn’t be too much of a hassel.
My bad in getting this one up later than usual. Better late than never, right?
1. First off let me just say that my most sincere and heartfelt condolences go out to the people most effected by the tragic events this past weekend in Colorado. In a way we’re ALL affected, and it just saddens me that so many people had their lives forever changed by such an egregious and pathetic individual.
I can’t even begin to imagine what it must have been like to go through something so surreal, and there’s really nothing I can say that will help heal those who lost loved ones and are currently suffering.
Suffice it to say, I’m sorry. Deeply, deeply sorry.
2. To that end. I did go see The Dark Knight Rises yesterday (along with the rest of the world), and all I have to say is:
wow
WOw
WOW
It was everything I expected it to be, and more. I don’t want to say too much in case there are people reading who haven’t seen it yet, but lets just say it was epic to the epic degree.
Admittedly, I don’t think there were as many “memorable” scenes compared to The Dark Knight, but Christopher Nolan did an amazing job and this was a solid (SOLID) film.
What’s more, did anyone else destroy the back of their pants when they saw the teaser trailer for next summer’s Man of Steel?
Here’s hoping that both Zach Snyder and Christopher Nolan can undo the walking pile of cow dung that was Superman Returns.
By the looks of the one minute and 34 seconds above: they TOTALLY will.
3. Soooooooo my girlfriend is in Europe for the next month. Serving two purposes: A). as a present to herself for attaining her PhD, and B). as one last hurrah before she enters the “real world,” she left for Germany this past Tuesday to visit an old high-school friend of hers, who’s husband is stationed there as part of the military.
Lisa has been planning this trip for months, and as I type this post she and her friend are exploring the hills of Tuscany (Italy) and then heading back to Germany to spend the next few weeks doing whatever it is that two grown women do. Presumably having pillow fights, braiding one another’s hair, and drinking copious amounts of German beer.
Before she left Lisa made sure to stock the fridge with at least one week’s worth of prepared meals and also gave me a laundry list of things to do while she’s away. You know, the staples like water the plants, feed the cat, and take a shower.
And of course, no laundry list is complete without a note saying “DO NOT FORGET TO DO THE LAUNDRY!!!!!!!!”
Like a champ I’ve been on top of everything this week: cat is still alive, plants are still green, and I’m down to one pair of clean underwear, but I have things under control.
The fridge, however, is empty! While I did hit up the grocery store to buy the basics, there’s no longer any prepared food in sight.
NOoooooooooooooooooooooooooooooooooooooo.
How messed up would it be if in a few weeks when Lisa comes back, I look like Christian Bale’s character from The Machinist?
Okay, that’s not going to happen. I hope.
No but seriously, I’m scared.
4. Back update. I ended up working up to a pretty pimp set of conventional deadlifts at 515 lbs (at the top when you factor in chain weight) for 1×5, and 2×3.
The last set was arguably my best set of the day. Bar speed was pretty fast and my back didn’t bother me at all.
Dean and I are still playing it a little conservative on the programming front, but needless to say, I’m ecstatic with my progress in only a matter of four weeks.
Four weeks ago I couldn’t even sneeze without dropping an f-bomb. And now I’m hitting 500+ lb deadlifts like the Tony of old.
5. The following rant is a direct result of reading THIS article from John Romaniello, who has a much more eloquent way with words than myself.
As a health and fitness professional, I like to think that I have pretty good grasp of what the latest research has to say on a variety of topics related to my field.
As an example:
Heart disease: cholesterol has little – if any – effect on one’s predisposition to having a heart attack. Inflammation – more specifically, endothelial dysfunction, and how to control it, along with suppressing inflammatory markers like c-Reactive Protein – is the main thing to keep your eye on.
Taking it step further – with regards to the world I live in (strength and conditioning) – you have numerous studies coming out weekly on what the best approach is for making people bigger, faster, and stronger. Likewise, there’s a plethora of research stating which muscles do what, how fascia effects EVERYTHING, and what we can do as coaches to help make our athletes (and clients) better.
I like research. I hate reading it, but I understand that research is an important component of what I do and how I go about writing safe and effective programs.
I just really, really, REALLY get irritated when people attempt to use research to explain EVERYTHING.
Sometimes what works, works. Who cares how.
Not everything can be explained in a controlled lab setting by dudes in white coats who haven’t lifted anything heavier than a Bunsen burner in the past decade.
Note: I actually know some jacked up lab nerds, so I’m not throwing all of them under the bus……;o)
I don’t need research to tell me that throwing my face into a brick wall will probably hurt a little bit.
I don’t know, I just find it comical when people debate things like whether or not to keep the chin tucked when deadlifting or squatting or whether it’s better to hold an isometric contraction for three seconds or 4.345424965399 seconds.
“Well, where’s the research?” they’ll say. “Back it up!”
Don’t get me wrong, I think research is integral – I use it every now and then to prove a point*** – and it helps “govern” our industry, but not everything HAS to be explained in a lab, does it?
I’m a huge fan Ariely’s work having read his previous two books (The Upside of Irrationality, and Predictably Irrational), and this one doesn’t disappoint.
If it’s any consolation, I read it in two days and much of what it covers is applicable to the fitness industry.
Yes, I’m talking to you internet guy who claims he’s 5% body fat and deadlifting 700 lbs.
***The best example I have is a brief story from when I first started training people back in 2003. I had just started working at a commercial gym in Syracuse, NY and was helping a young female client with her deadlift technique. We literally completed her first set – like, EVER – of deadlifts. It didn’t look pretty, and I was about to make some comments when one of the AEROBICS INSTRUCTORS high tailed it over to ask what I was doing.
“You shouldn’t be performing those like that,” she chimed in. You’re placing way too much strain on her spine and you’re going to hurt her!”
While I wanted to drop kick this woman in the liver for going out of her way to not only interrupt my session, but doing a fairly good job of compromising my expertise in front of my client, I handled it as professionally as I could.
I said, “thanks, I have it under control,” and went on to complete my session.
Afterwards, however, it was game motherfuckin on.
I went home that night and looked up at least ten different studies demonstrating how ground reaction forces during AEROBICS classes placed waaaaaaaay more “stress” on the spine than lifting a barbell off the ground. I also chimed in with some spinal biomechanics, and invited her to come and talk to me anytime she wanted to chat about how to train clients.
Needless to say, we didn’t exchange X-mas cards that year.
A few days ago I promised everyone an interview with my good friend John Romaniello, who just released his new product, Superhero Fat Loss.
As is the case every time he and I get together, shenanigans and tomfoolery are had, but you’re also going to learn a thing or two as well.
What IS SuperHero Fat Loss?
Read more below…….
TONY:First things first: I know it’s no coincidence that you’re releasing SuperHero Fat Loss the same week as what’s arguably going to be one of the most colossal (and nerd-tastic) superhero movies ever – The Dark Knight Rises. On a scale of 1-10 (1 being you’d rather eat a bowl of tofu while watching The Notebook, and 10 being you’re going to pee yourself), how excited are you to go see it?
ROMAN: You are as wise as you are strong, Tony. There’s certainly no coinydink—the timing is intentional.
Regarding Dark Knight Rises…before I can answer your question, I have to address your scale. I really liked The Notebook. A lot. So, let’s not put that at 1 on the scale. Let’s use something like Twilight. Which I’d still watch. Just not while eating Tofu.
That said, I am more pumped about this movie than I’ve been for anything in a long time. The storyline they are basing this one on—Knightfall—is on of my favorites of all time. Nolan will do a great job with it.
And, just to show you what a true geek I am: I have tickets for the midnight showing on Friday, and then an afternoon showing on Sunday. Saturday, I will sit around and process the awesomeness of the first showing.
TONY:And here I thought I was a true fanboy for buying my advance ticket for the Sunday matinee!
Last year you released The Superhero Workout, which earned you a lot of praise for its uniqueness and overall appeal to the masses.
Just to throw it out there, the entire Cressey Performance staff did all four phases and LOVED it.
Sequels are generally notorious for not living up to their predecessors (Ahem: Matrix Reloaded). Some, however, actually trump the original (X2 comes to mind here).
Having already perused the workouts beforehand, I can attest that Superhero Fat Loss is going to rock people’s world and will be considered a bona fide blockbuster. Outside of the obvious – fat loss – can you delve into some of the differences between this program and it’s predecessor?
ROMAN: Great question! I’ve been getting this one a lot. Firstly, I’m not sure I consider it a sequel. It’s more a prequel, in the sense that, since most people tend to want to lose fat before they gain muscle, SHFL is probably the program I’d recommend doing first.
TONY: Ahh, I get it. So this is more like X-Men Firstclass (which didn’t suck)! Touche, sir. Touche.
ROMAN: Exactly! SHFL and SHW are completely different programs. As they serve very different goals, they require a fundamentally different approach.
If I had to break it down, SHFL is 90% fat loss and 10% muscle gain, whereas SHW is only about 25% fat loss and 75% muscle gain (with a full dedicated mass program).
Now, they DO approach programming in a similar way: periodization via a phasic set up starting with strength, moving to strength and ending with a hybrid program. However, because of the different intention of the program, everything from the exercise selection to the structure of the workouts is different.
TONY: Awesome. I had a few people ask me how SHFL was different from SHW, and this answers it.
Nutrition. The X-factor to fat loss or not? Can you provide maybe 3-5 “Roman Approved” tips that people can implement today that will serve as a nice adjunct to this program?
ROMAN: Nutrition isn’t the “X” factor – it’s the ABC Factor! If you don’t have nutrition covered, you’re pretty much screwed, at least when comes to fat loss.
As for tips…it’s hard to break down nutritional theories into sound bytes, but, I’ll do my best.
1. The first would be to try everything. Try paleo, try fasting, try carb cycling. See what works for you. Try everything—then decide if it’s necessary. Decide if the benefit is worth the sacrifice, and vice versa.
2. The second would be to just man up and measure your food. Just do it for 2-3 weeks. Do it until you develop an understanding of how much you need to eat. I know some coaches get all huggy and tell you they have a way where you don’t need to count calories. Bullshit. If you really want to get lean, you have to do some math.
Note from TONY: for those who still don’t think measuring food is worth the effort, watch this video made by Leigh Peele a few years ago. This should shut some people up.
3. Thirdly, pretend I said something wise. Seriously. Pretend I said something inspiring and mind-blowing and profound. Instead, chances are I would just tell you to take more fish oil. Or drink more water. Or something you’ve heard a thousand times before…but that’s dumb. Because you know all that.
But I want you to think I’m awesome. So, come up with something ground-breaking, something that will change your life and get you the results you want. Then pretend I said it. If you know that you said it, it’s worthless, since we rarely take our own advice. Instead, pretend I dropped this pearl of wisdom, and it’ll work out for both of us—you’ll get results, and I’ll get some credit.
TONY: One concept I’ve always tried to instill with my clients – especially those whose focus is fat loss – is that the main objective of exercising should not be to solely “burn calories” and train until you can’t feel the left side of your face.
But rather, the objective is to MAINTAIN as much muscle mass as possible.
To that end, I’ve always been a fan of low(er) rep training to provide the stimulus the body needs to preserve as much lean body mass as possible.
I know you agree – since you incorporate low-rep, strength based training into the SHFL Program – but can you explain to my readers why this is such a crucial component that many tend to neglect?
ROMAN: Interesting question. I think most people just don’t get how important it is. They don’t realize that if you don’t spend time trying to stay strong, than you’re going to spend even more time later on trying to get re-strong. Er…get strong again.
Put another way, they don’t realize that you’ll have to play catch-up, and spend time re-gaining what you’d lost.
I’m talking about this in terms of strength, but obviously this applies to maintaining muscle, as was the original question.
Use it or lose, it, right?
I have no idea why people avoid this – no matter what your goal is, there’s no downside to being strong.
TONY:Right on! Thanks a ton Roman. Always a pleasure.
For those still reading, here’s the BEST part. When you pick up Super Hero Fat Loss this week, as part of the launch celebration, you’ll grab it for 50% off!
Today (Friday, June 20th) is the last day to take advantage of this offer. After that, if you’re going to fight crime – and look gooooooooood doing it – you’re going to pay full price.
In a word: No. Actually, much like everything…..it depends.
But before I get a fusillade of hate mail for making such a heretical comment, hear me out for a second.
There’s a huge dichotomy between the word need and want.
Need and want are too different things.
Do you need to crush beers on the weekends? No, but you want to.
Do you need to bench press three times per week? No, but you want to.
Do you need to remind your boyfriend that he’s not Channing Tatum, every…..single….day? No, but you want to. We get it ladies. Channing Tatum can dance. And he has abs that could deflect bullets. And yes, his index finger probably has more sex appeal than the entire East coast. But do you have to throw it in our face every minute of every day? We have feelings too, you know!
This whole subject was spurned a few weeks ago when, after my most recent T-Nation article about shoulder pain went up, some internet warrior decided to chime in to bust my balls and made a comment that he stopped reading once he saw that I stated my best bench press was 315 lbs.
Trust me: I’ll be the first to admit that my bench numbers are pathetic, and that I should have a few points revoked from my man-card.
I replied back with: “Yeah but my internet max is like 405. That has to count for something, right?”
Of course, this has absolutely nothing to do with squatting, but it speaks to the incessant chest bumping and bravado the pervades the internet, and the fitness industry as a whole.
Peruse any fitness forum and you’ll invariably notice one common denominator, especially when it comes to squatting:
EVERYONE squats ass to grass.
And everyone, seemingly, squats 600 lbs.
For reps.
With Mila Kunis on their back.
This, my friends, is utter bull to the shit.
What’s even more comical (or scary) is that the same people that claim to lift these world renowned numbers are also the same ones who call out people for not squatting ass to grass, or chastise those who refrain from squatting all together.
As a strength coach (and some parts meathead), I’d be remiss to poo-poo on the squat. I want people to squat as I feel they’re an invaluable exercise that helps build strength, power, and helps to improve athletic performance. Moreover, you’d be hard pressed to find another exercise which helps burn more calories. So, for those more concerned with fat loss or aesthetics, squats are unparalleled.
Taking it a step further, though, I also feel squats do a fantastic job of offsetting many of the postural imbalances we see from those who spend a vast majority of their lives sitting.
Someone who can perform a proper squat demonstrates that they have the ample ankle dorsiflexion, hip flexion, t-spine extension, core stiffness, and glenohumeral ROM (to name a few) to do so. Which is saying a lot given many people can’t sit down onto a chair without blowing out their back.
So I guess the question isn’t so much “does everyone NEED to squat,” but rather……
……..“which squat variation is the safest and most effective for that one individual?”
While I’m all for people squatting with a full ROM, sometimes it’s just not feasible, and borderline counterproductive. Make someone with chronic anterior knee pain or Femoral Acetabular Impingement (FAI) squat ass to grass, and you’re setting them up for something bad to happen.
And, you’re an a-hole.
Likewise, take someone with a degenerative disc issue or who has any number of postural imbalances, place a bar on their back and make them squat, don’t be surprised if your eyes start bleeding.
Conversely, even if someone does have crazy mobility and demonstrates that (s)he can squat to depth, that doesn’t mean it’s the right thing to do.
I’ve worked with a handful of dancers, gymnasts, cheerleaders, and Yogi’s who could contort themselves into a human pretzel and could easily squat all the way to the ground, but because they weren’t able to stabilize within that ROM, I felt it was not in their best interests to squat. That low.
We still squatted. Just within a ROM that was safe for THEM.
More to the point, I place a priority on technique (regardless of depth):
– Groove a proper hip hinge pattern (learn to sit back).
– Push the knees out.
– Learn to engage core stiffness (get tight).
– Learn to engage the lats to provide more stability to the spine.
– Maintain a “neutral” spinal position.
– Try not to pass out.
And the list could go on and on.
Look at something like a Goblet Box Squat:
[Video credit to John Gaglione]
To me – and many other fitness professionals – the Goblet squat is about as idiot proof as a squat can get. The anterior loading forces the trainee to engage their core, and the box helps to keep them “honest” and learn where proper depth actually is.
Additionally, if I have to bring the box up due to any number of issues – FAI, knee pain, whatever – I can do it and still reap many of the benefits. Really, all I care about is grooving proper technique anyways.
From there, we can progress the exercise to a lower box, or to a free-standing squat (no box). Or maybe even a goblet squat with pulse:
And then we can gravitate towards more “aggressive” squat variations like front squats or box squats or whatever we deem appropriate.
In the end, I just wish more people would consider that not everyone can show up on day one and squat, let alone ass to grass – especially without taking into consideration someone’s health history, injury history, postural imbalances, compensation patterns, and experience.
So to bring this all back around again: I DO feel that everyone should learn to squat…..the right way. But more importantly, to choose the appropriate variation that suits they’re needs.
Whether or not someone wants to squat is one thing. That’s a can of worms I don’t want to open here Do we need to squat? Well, that depends. I want to say yes given the plethora of benefits that squats have to offer.
But given how a lot of people move nowadays, it might be one of those things that’s not worth the effort – at least to start, and it’s better to approach things on a case-by case basis.
I’m obviously not going to go through every squat variation and say who should be doing what. That would take forever.
If anything, I hope this post at least starts a conversation amongst those reading and it gets people to take more of an objective look at how they go about making recommendations and programming for their clients.
If there’s anyone who knows fat loss, it’s my boy John Romaniello (or Roman, for those who don’t like last names with a lot syllables). The man is a specimen, not to mention one of the smartest guys I know, and he’s one of only a handful of fitness professionals whom I would classify as a true fat loss expert.
He not only talks the talk, but he walks it as well, and unlike a lot of other so-called “fat loss experts” out there, there’s one, teeny tiny thing that separates him from the masses:
He actually trains people. You know, in real life.
Moreover, if there’s anyone who knows comic books, it’s Roman. He didn’t spend his entire childhood in Captain America Underoos for nothing!
So it should come as no surprise that he’s been able to combine two of his favorite things – comic books and nakedness – into one extensive geekified project.
He’s worked with countless athletes, models, celebrities, and regular folk to help get them in the best shape of their lives, and Superhero Fat Loss – the sequel to last year’s uber popular Super Hero Workout – is a culmination of many of the principles and strategies that Roman uses on a day-to-day basis with his own real life clients.
Last year the entire Cressey Performance staff did the original program, and loved it. It was challenging, unique, and more importantly…….we had a blast doing it! And we’re already chomping at the bit to give this version a go around, too.
What’s more, unlike the vast majority of fat loss programs out there which have a tendency of being haphazardly pieced together with no rhyme or reason, Roman places a premium on LOGICAL programming that not only increases one’s sexiness quota, but will also help those who do it (in it’s entirety) get stronger and more athletic.
More to the point, it’s not going to HURT PEOPLE.
John’s gone out of his way to include balanced programming that incorporates a fair share of single leg work, a balance between pushing and pulling movements, and loads of mobility based exercises that will help people move better.
I mean, think about it: you can’t really call yourself a Super Hero if you have the movement quality of a rock.
But don’t worry: he’s also included a lot of things that will make you hate life as well.
To that end, I feel it’s a solid product and one that will help a lot of people get into awesome (shall I say, Superhero’esq) shape.
Later this week I’ll be sharing an interview I did with John which goes into a little more detail about the product, but in the meantime, give it a look yourself and see if it would be a good fit for YOUR goals.
Research will tell you that people tend to gravitate towards articles or blogs that are enumerated. People love numbers, which is why some of the more popular articles you’ll come across – at least those that get circulated the most – are ones with a number attached.
I’ve written a few with this in mind, and I can attest that the number theory works:
In the article linked above, Todd does an amazing job of dissecting another article written by one Ann Marie on why she’s not a fan of going Paleo. Just to give you a small taste of her train of thought:
Paleo is a fad diet.
This despite the fact that humans have essentially been eating “Paleo” since the beginning of time. Sorry, but we didn’t eat Pop Tarts back in the day.
While I agree that the term “I’m eating Paleo” gets a bit overplayed by some people and many take it to the extreme to the point of coming across as elitest doucheholes (okay dude, I get it, you like butter), to say that it’s some “fad” akin to something like the Baby Food Diet, is a bit misnomer.
Paleo is here to stay, and I view it as more of a lifestyle than a fad.
Bread isn’t all that bad and humans thrive on it!
Um, no, we don’t.
But whatever. I’m not here to sway anyone one way or the other. I like the Paleo approach, but I certainly don’t adhere to it 100% of the time. If you want to eat bread, eat bread. But please don’t play it off like it’s some kind of panacea of health, when we certainly know otherwise.
Either way, I felt Todd wrote a very well written article and basically pwned this Ann Marie person. Well played, sir. Well played.
I agree with Harold. Yoga is great for mental health and can undoubtedly help improve one’s flexibility (when applied correctly). But to say that yoga is also great for building strength as well as providing a metabolic stimulus is a bit of a stretch.
HA! Pun totally intended!
Here, Harold breaks down a few common yoga poses and transforms them into something a little more palatable for those interested in getting stronger (while still reaping the benefits of increased flexibility and mobility).
I received an email not too long ago from someone asking me whether or not there was another way to go about tracking one’s workouts without having to keep one of those mundane hand-written training logs.
Coincidentally enough, as of the past two months or so, I’ve been tracking my own training sessions on WeightTraining.com, and I LOVE it.
In an ever evolving digitized world (who needs pencils anyways?) WT.com is perfect for keeping track of your workouts, and what’s more, provides a fun and supportive “network” that will definitely help keep you more accountable.
Moreover, they provide one of the more extensive (and growing) exercise databases on the web along with various programs to follow written by their very own personal trainers, many of which are absolutely free.
Yet another amazing weekend in the books. I don’t know about everyone else out there, but this summer has been unbelievable here in Boston. You really couldn’t ask for better weather. Just about every day as of late has been 85+ degrees with a lot of sun, and I’ve taken every opportunity possible to walk around with my shirt off soak up as much of those rays as possible.
1. First off, I have to ask: do people actually enjoy (or better question: actually read) my Miscellaneous Monday posts? I like writing them because it allows me to discuss things that aren’t necessarily fitness related (boobs), and demonstrates to people – to a varying degree – that I’m more than some functional anatomy and performance nerd that does nothing but talk about insertion points and how to put 50 lbs on your deadlift.
I mean, I write this blog as much for YOU, my loyal readers, as for myself. So, I’m just curious if people actually enjoy these sort of posts where I go off the cuff and write about random stuff.
Hey! Did you know that if you have 3 quarters, 4 dimes, and 4 pennies, you have $1.19. You also have the largest amount of money in coins without being able to make change for a dollar.
Be honest. If you think these types of posts are garbage, tell me. I won’t cry.
Too much.
2. On Friday I mentioned in passing that CP was celebrating it’s fifth anniversary of being in business. In that post I also mentioned that one of the greatest things about working there – outside of Tony’s Techno Tuesdays – is the sense of camaraderie that we’ve gone out of our way to develop amongst the staff and clientele.
This was never more apparent than this past weekend, when a bunch of CP regulars (staff and clients) attended another (ex) client’s wedding in the city.
The food was great, I busted out my “robot” on the dance floor, and tomfoolery was had.
Exhibit A: this picture.
That’s the one and only Eric Cressey photobombing the shit out of what would have been a perfectly romantic picture between Lisa and I….haha.
3. Last week’s training was solid and I’m pretty sure I could have kicked Superman’s ass if given the opportunity. Okay, maybe not Superman. Aquaman, perhaps.
Suffice it to say, I felt goooooooood, and Dean (Somerset’s) programming has been G6 throughout this whole “getting my spine back to bullet proof status” training cycle.
Last Monday I was allowed to work up to a heavish set of five of conventional deadlifts with chains.
I ended up pulling 315 lbs of bar weight with an additional 150 lbs of chains, for a total of 465 lbs at the top.
After high fiving everyone within a two block radius, I emailed Dean to tell him the good news, and he was happy.
“Okay, we’re making awesome progress,” he said. “Now, just don’t be stupid.”
Now, correct me if I’m wrong, but “stupid” can be interpreted in so many ways.
Sticking your hand into an electrical socket? Stupid
Watching an episode of Jersey Shore? Stupid.
Deciding to “test my back” and attempt a single merely three days after pulling heavy for the first time in two and half months? Borderline mentally challenged!
That’s 405 lbs of bar weight with an additional 150 lbs of chains, for a total of 555 lbs at the top.
It felt great, and I totally went home that night and made out with my girlfriend.
I posted that video on Facebook to let the world know that I was “almost” back. I mean shoot, pulling 555 lbs two months after a back injury ain’t too shabby.
I woke up the following morning to check my emails and saw one from Dean titled:
Goddammit Tony!!!!!
In no uncertain terms, Dean ripped me a new one, and rightfully so. In retrospect it was really dumb of me to do that, and it really could have jeopardized my progress because I allowed the inner meathead in me to take over.
Thankfully, nothing drastic happened and I walked away unscathed.
Having read a lot of his previous work throughout the years, I was stoked to see that he had come out with something new and I immediately went to the site (On Target Publications) to purchase the book.
About 30 minutes later I received an email from Laree Draper telling me that she had already mailed an advance copy to me and that I should be getting it in the mail shortly. In addition, she stated that I should never hesitate to ask if I needed anything and that she hoped I liked it.
SWEET!
I wrote back to say thank you, and to note that the reason why I ordered it was because the last thing I want to be known as is some fitness prima donna who expects to get things for free or who makes odd requests.
I SAID GREEN M&Ms ONLY!!!!!!! Ahhhhhhhh
*punches hole in wall*
Anyways, I finally got the book a few days ago, dove into it immediately, and LOVE it. I’m only a few chapters in, but so far it’s melting my face off with the amount of information it contains, and I can’t recommend it enough.
5. Along those same lines, another solid product to check out is Kyle Arsenault’s ebook, The Other 23 Hours.
Kyle’s a former CP intern who’s gone on to start up a successful business of his own, teaming up with physical therapist Eric Schoenberg in Milford, MA.
The title says it all. While everyone tends to focus on that ONE hour during the day that they’re at the gym, it’s really the other 23 hours that can have a profound effect on one’s results – whether we’re referring to fat loss, muscle gain, addressing postural dysfunctions, or trying to get girls to want to hang out with you.
Kyle’s currently running a HALF-OFF sale right now, and you can purchase the book for $11. So, for the price of what it will cost you to go see The Dark Knight Rises this weekend, you could make yourself a little better (and smarter). That’s a fair trade off if you ask me.
NOTE: Just an FYI: I DO NOT receive any affiliate income (or kick back) for recommending either of the two books above. I just think they’re both kick-ass and deserve a little recognition.
