Currently, in most states, small(er) independently owned gyms are being lumped into the same category as places like Soul Cycle, larger box gyms, and even Casinos.
This…is….absurd.
Jason breaks down how smaller, more boutique studios can open safely and DO IT RIGHT.
I don’t know about ya’ll, but I was the Babe Ruth of wiffle ball as a kid. I was also a World Champion in Laser Tag, hide-n-seek, Burn Ball, dodgeball, and won Kumite.
Today’s youth athletes seem more like robotic one-trick ponies, and it’s unfortunate.
Just to get the obvious question out of the way: I have ZERO idea why the Copenhagen Side Plank is called what it is. My educated guess is it’s not because it was popularized in Detroit.
In THIS article, though, via Carl Valle, he notes the origin of the exercise is a bit of a mystery, but that the Danes have most of the acclaim directed toward them because they’re the ones responsible for much of the most recent research on groin injuries in sport.
Regular plain ol’ side planks – you know, the ones you see Karen or Jim perform at your local gym – are fine. There’s indeed a myriad of efficacious uses for the exercise; especially for those dealing with chronic low back pain.
The world’s most renowned low back researcher, Dr. Stuart McGill, has belabored this point for the better part of the past two decades, most notably in his seminal books Low Back Disorders, Ultimate Back Fitness & Performance, and, for the TL;DR crowd, Back Mechanic.
In Short: The side plank provides a splendid opportunity to target the lateral obliques and quadratus lumborum in an ISOMETRIC fashion. Much of McGill’s research backs up the idea that isometric exercises to enhance muscular endurance are in favor over dynamic, more traditional strength & conditioning exercises in improving spinal stiffness and stability.
Too, because there are two sides of the body – left and right (SPOILER ALERT) – using the standard side plank to compare discrepancies between both sides is a powerful assessment tool.
If someone can smoke their left side, yet can barely perform ten seconds on their right without breaking form…
…it may provide some important information and a pertinent starting point in terms of rehab.
That said.
I’m not a fan of plank variations that go on and on and on and on.
I don’t have enough eye rolls to give for people who “brag” about their insane five-minute planks holds.
First off: No one gives two flying fucks about a five-minute plank hold. You may as well brag about your ability to perform a cartwheel, or, I don’t know, your proficiency in long division.
Seriously, no one cares.
Secondly, most people’s form turns into utter garbage after the 60 second mark and with it…
…all benefits of the exercise.
I much prefer to make plank variations more challenging than just tacking on time for the sake of more time.
Oh, Hello Copenhagen Side Plank(s)
NOTE: In addition to the link provided above, I’d also encourage you to check out THIS article from Nick Tumminello if you want to partake in a deeper dive in just how badass Copenhagen Side Planks are.
Just as a heads up, not only are they great for people with low back pain but they’re also fantastic for:
Adductor strengthening (if you work with athletes, especially hockey & soccer players, this is key).
Knee strengthening (I actually use Copenhagens a lot with clients attempting to work around knee pain. Much of this ties in with strengthening the adductors)
There’s a bevy of variations to consider here, but two of my go to’s are highlighted in the video above.
1. Copenhagen Side Plank w/ Leg Lift
There’s really nothing fancy here. As is the case with any plank variation, think: Abs on, glutes on. From there don’t just think about haphazardly lifting the bottom leg towards the top.
Do that.
But ALSO think about driving or pushing the knee of the top leg INTO the bench or table.
At the top SQUEEZE your knees together, hard.
And then CONTROL the lowering portion.
2. Copenhagen Side Plank w/ Low Leg Driver
Take all the cues from above and now bend the knee of the bottom leg 90 degrees and then move the same leg into hip flexion/extension; without allowing your pelvis to lower or dip.
Tip: if you want to keep yourself honest, place something like a glass of water or yoga block underneath the bottom leg. If at any point your leg knocks over “the thing,” you suck at life and should be ashamed of yourself.
Basically you’ve besmirched your family name.
150 points from Gryfindor.
Tip #2: Many articles advocate for trainees to place the ankle (of the top leg) on the table or bench, so that the legs are completely straight. I’m not a fan of this because it places a lot of unnecessary strain on the medial component of the knee out of the gate.
Notice in the video how my knee is supported by the table?
Start there.
You can progress to less “support” as you gain more proficiency with the exercise.
First of all, the mere thought of even calling myself something like that invokes an immediate gag reflex. But more to the point I am not nearly creative enough to fall into that camp.
I mean, a true fitness influencer would have used any of the following titles to lure you in:
“187 Goblet Squat Variations That I Made Up on a Wednesday”
“The Keto Guide to Goblet Squats”
“4 Maybe New to You Goblet Squat Variations (You Can Perform With a Chainsaw)”
All that said, I’m a firm believer that training doesn’t always have to be a circus show. Sure, it behooves us to add a little variety and pizzazz into the mix – I.e., chainsaws? blindfolds? unstable surface? chains? a black bear? – but for most people, most of the time, what yields the best results are sticking with exercises that:
Are user friendly and easily reproducible.
Don’t require a bevy of speciality equipment and/or signing a liability waiver to perform.
Provide carryover other than garnering “likes” on social media.
I don’t know, maybe it’s because I’m a bit old school and am kinda-sorta set in my ways, but for me and my money, the best exercises are the ones that are monotonously boring.
To that end, since we’re all sequestered and training at home and likely doing all we can to NOT toss our faces into a brick wall from too much monotony, below are a handful of Goblet Squat variations – that, for the record, can be performed with either a kettlebell or dumbbell – I tend to default to with my own programming (and that of my clients/athletes).
1. Goblet Squat w/ Lowering
Let’s be honest: It’s a bicep curl. The “lowering” part is a bicep curl.
However, WHY I like adding in the bicep curl may surprise you.
Rather, I like how it forces you to OWN the bottom position of the squat. I find a lot of trainees tend to “relax” in the hole and either end up losing their spine position or just “hang out” on their passive restraints (ligaments and tendons). With the lowering component the idea is that they have to remain ON throughout the motion.
There’s a bit more of a mind-body connection which I find is beneficial for many.
SIDE NOTE: As you can see, my 3-year old in the background is super impressed.
2. Goblet Squat w/ Pulse
I got this one from Dan John years ago and it’s a sneaky little fucker.
The limiting factor, of course. will be shoulder endurance so err on the side of conservative when selecting a load to use.
That said, the main benefit of this variation is targeting the anterior core. Similar to above, the idea is to OWN the hole and pressing the KB out in front of the body forces you to fire your core to a very high degree.
It also forces a bit of weight shift (back), which allows for a bit of “settling” into the squat to occur. Be PURPOSEFUL with pulse part; it shouldn’t be a quick jolt back and forth.
3. Squat w/ Overhead Press
I’m just going to come right out and say it: This one suuuuuuuuuuuucks.
I picked this one up from Dr. Quinn Henoch of Clinical Athlete a few years ago when listening to him present, and was slapped in the face with intrigue when he mentioned he liked this variation to help with grooving thoracic extension with his athletes.
Once I tried it the lightbulb went off.
Try it.
You’ll get it too.
4. Goblet Kickstand Squat
Also known as a “B-Stance” Squat, all we’re accomplishing here is getting more acquainted with asymmetry and using it to our advantage. I’ve written more on my stance with regards to asymmetry in the past and you can check it out HERE.
TLDR: Asymmetry is normal. You’re going to live.
I like this variation because:
Everyone is a bit different – anthropometically speaking – and for many, experimenting with asymmetrical stances is a splendid way to help make the squat feel more comfortable.
I also view this as “fake single leg training” in that we can overload one limb over the other while not taking balance out of the equation (which can be a limiting factor for some).
I’m excited to announce my new CORE @ Home platform.
I’ve spent the last several weeks working with my boy Alex from Copter Labs to develop a resource which will allow me to send weekly workouts to your living room.
It’s Free(ish)
Many of us have been forced to workout from home the last several weeks and depending on who are are, how inventive you are, and what kind of access to equipment you have the experience can range from “hey this isn’t so bad” to “OMG I’d rather jump into a shark’s mouth.”
For some it’s been an opportunity to tap into their inner McGyver and conjure up some unique and interesting exercise routines.
However, for others (and I suspect the bulk of people fall into this camp), it’s been an opportunity to want to toss your face into a brick wall. I mean, there’s only so many things you can perform with a few bands, a smattering of kettlebells, a rubber ducky, and a roll of duct tape.
Workouts can turn stale and monotonous very quickly (if they haven’t already).
Well, let me do the thinking for you.
CORE @ Home is designed to deliver quick, effective, and fun workouts on a weekly basis that pretty much anyone can partake in.
The Requirements
– If you’re currently injured or have a unique injury history that needs to be taken into consideration you’re probably better off hiring someone to write individualized programs for you. These workouts are meant to be followed by the masses and have a more broad appeal and reach.
– You have to have access to the following equipment:
Bands
Kettlebells and/or dumbbells
Suspension trainer (TRX, Jungle Gym, etc)
A chainsaw (don’t ask)
And that’s pretty much it.
The Deets
There are two ways to experience CORE @ Home.
1. Free Workouts
Go HERE and click the “Want the Free Videos?” link at the bottom of the page.
You’ll enter your email, choose a password, and each week you’ll have access to one of the videos.
2. “All In” Access
Go HERE and click the big “Join Now” icon, where you receive access to THREE workouts per week (or 12 workouts per month).
Enter the pertinent info and BOOM…you”re in.
Each workout is divided into three sections: Athlete —> Build —> Condition.
The “Athlete” Section has you doing something athletic: simple jumping, skipping, and hopping drills.
The “Build” Section is the meat & potatoes and is designed to emulate more of a traditional program based around paired exercises or supersets. Think: squats, rows, pushes, carries, and the link.
The “Condition” Section is more or less what the name implies: conditioning (I.e., make you hate life).
All workouts are designed to be complete in 30-40 minutes and includes a complete warm-up prior.
Join Now
If you’re someone looking for direction and just want someone else to tell you what to do, CORE @ Home should fit the bill nicely. Too, as we progress forward and people begin to gain access to their regular gyms (or start to build more robust home gyms) this platform will “evolve” to reflect that.
My wife and I packed our shit (and Julian) into our car last Saturday night and took off for Florida early Sunday morning. It took us three hours on the dot to get from Boston to NYC.
And then we went 55 MPH across the GW Bridge (when normally a Hobbit walking to Mordor is faster)
In all we drove eleven hours on the first leg with a pitstop in Fayetteville, NC for a sleep break. We were up early again Monday morning and on the road by 7 AM to complete the last nine hour leg to Jensen Beach.
We arrived at 4:15 PM and Lisa was in the hot tub by 4:45 (not exaggerating).
Not to downplay anything, but if (and this is a BIG if) there’s a silver lining to any part of this pandemic it’s that traveling on the highways has never been more pleasant.
As I type these words I’m sitting poolside with my chill, deep house mix playing and Julian out cold taking his nap. We’re still doing the respectful thing and practicing good social distancing hygiene, but damn it’s waaaaaay easier to do with a pool (and a Grandma) in the mix.
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Rule #1 of coaching:
It’s about your client, not you.
Just because YOU like to squat, deadlift, OH press, flip tires, take a spin class while going keto…
…doesn’t mean your client(s) will be successful with it as well.
Cater to THEIR injury history, ability level & goals.
I’m sure all of my colleagues across the USA (and world) can commiserate with this article. Shout-out to my good friends Steve & Lindsay Bergeron of AMP Fitness who helped contribute to this article.
If you’re like me you want nothing more than to tell it to stfuuuuuuuuu.
My wife and I were practicing some aggressive quarantining the past several weeks here in Boston, but reached our breaking point.
About a week and a half ago she turns to me and says, and I’m paraphrasing here (but not really): “Fuck this shit, why don’t we drive down to my mom’s place in Florida? At least there we’ll have access to a yard, a swimming pool, and a grandma.”
So we packed our car and made the 21+ hour drive in two days; toddler in tow (he did amazingly well. Thank you The Croods).
We arrived at 4:15 PM yesterday and were in the pool and hot tub by 4:45.
#grandmashouserules.
The Real Reason For This Post (Not That My Travel Shenanigans Aren’t Thrilling to You)
Speaking of the lockdown…
…I’ve actually been spending much of it catching up on some reading. Personally, I’ve been re-reading a bunch of Kurt Vonnegut novels
I just finished both Mother Night and Slaugherhouse-Five (which I haven’t read since 2002).
However, I realize not everyone is a Vonnegut fan and he certainly hasn’t got anything of value to add to the world of online coaching. So it goes.
If you’re looking for a great read while we’re all practicing social distancing, I want to send you a free paperback book.
It’s pretty obvious that online training is going to grow huge as trainers and gyms adjust to our new reality. But there’s always a lot of uncertainty when we’re changing how we approach our career as fit pros. You can remove that uncertainty today—by ordering this simple step-by-step guide from my friend Jonathan Goodman, founder of the Online Trainer Academy and master of the digital fitness market.
Not only that, but this guide—with over 25,000 copies already in print that sells for $19.99 on Amazon—can be yours FREE today.
(and when you order, you’ll get the audiobook and Ebook free as well!)
If you…
are just starting out online
are struggling to grow your online coaching business
have a PASSION for fitness or nutrition, but don’t know how this online thing works
want to build an unbreakable fitness/nutrition business that will THRIVE even in turbulent times
Then the Wealthy Fit Pro’s Guide to Online Training can help you.
Here’s a snippet of what you’ll learn:
-How to choose your online fitness business model (pg. 13) -How to identify and market to your ideal client (pg. 51) -Savvy PRICING and PACKAGING strategies, so you get paid what you’re worth (pg. 67).
-How building a set of pecs that can cut diamonds will yield more client retention (pg. I’m just kidding). -Smart client onboarding and remote assessment techniques (pg. 85) -The tech you need to DELIVER WORLD CLASS RESULTS (p.103)
There’s no one in the industry I trust more than Jonathan on the topic of online coaching. He and his team at the Online Trainer Academy have helped countless fitness professionals scale their businesses and/or build new ones from scratch.
I’ve benefitted myself from their expertise and insights, and I think you can too.
Six weeks of being sequestered in a cramped Boston apartment has taken its toll.
My wife and I have decided to pack the car and make the drive to Florida this weekend to stay at her mother’s house. The prospect of having access to a yard, swimming pool, and a grandma are just too enticing.
Now, the longest I’ve ever driven a car is six hours from Boston to my hometown in New York. The drive from Boston to Jensen Beach, Florida is 22+ hours.
And this is with a toddler in tow.
What the hell am I thinking??
(Any Audible recommendations? Cocaine maybe?)
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Someone tells me I look lean I’m feeling pretty good about myself.
For those of us who are creatures of habit, especially if part of your daily routine is heading to the gym, the past several weeks have suuuuuuuuuuuucked.
This is a great read from Chris on how to better handle our anxiety during this trying time.
