December 2022 – Tony Gentilcore

Should You Use Straps When Deadlifting?

Lifting Straps. Yes, No, Maybe So?

Starring at the barbell on the floor I couldn’t help but think to myself, “holy shit that’s a lot of weight.” Also, “I hope I don’t shit my spleen.”

The year: 2004. The place: Albany, NY, at some random Golds Gym.

I was visiting my sister and her family after a recent breakup with my then girlfriend and I decided to do what most guys would do when stuck in a vortex of rage, anger, sadness, and endless Julia Roberts movie marathons…

…I went to the gym to take my mind off of things.

This trip to the gym, however, would be different. I decided it was going to be the day.

No, not actually do some cardio.

I was going to deadlift 500 lbs for the first time.

via GIPHY

I know this will surprise a lot of people when I say this, but I didn’t perform my first (real) deadlift until 2002 when I was 25 and still wet behind the ears with regards to my fitness career.

Mind you I had been lifting weights since I was 13, so it’s not like up until that point I had never seen a barbell.

It didn’t take long for me to become enamored with the deadlift. I loved that I was actually good at it, and I really loved how it made my body look and feel. It wasn’t long before I made it my mission to pull 500 lbs. It took me a little over a year to get there.[footnote]Currently I am hitting 600+ for doubles. Not too shabby for 46 years old![/footnote]

Funnily enough, how I went about doing it was all sorts of contrarian compared to how I would approach the same task today.

Well, not 100% contrarian….but, you know, different.

1. I didn’t perform any traditional 90% work (working up to heavy singles). Instead I stayed in the 3-5 rep range, sometimes adding in some high(er) rep work for the hell of it. Whoever says you can’t improve your 1RM by working with sub-maximal weights is wrong.

As I like to remind my own clients today:

“you need to build a wider base with sub-maximal loads in order to reach higher peaks (in maximal strength).”

2. I didn’t use any special periodization scheme named after a Russian. I used good ol’ fashioned linear progression.

3. I didn’t rotate my movements every 2-3 weeks or follow some magical formula that had me incorporate the Mayan calendar. Nor did I perform some sort of dance to the deadlift gods every time there was a Lunar eclipse.

I performed the conventional deadlift almost exclusively.

Year round.

4. And maybe most blasphemous of all, I sometimes used wrist straps!!!

I know, I know…I didn’t want to be the one to break the news to you, but it’s true.

I believe straps should be used (sparingly) by pretty much everyone. For stark beginners it allows for more volume to be completed because grip becomes a limiting factor. For deadlifting terminators (I.e., really strong lifters) it also allows for more volume because grip becomes a limiting factor.

But this serves as a nice segue to a few question I receive almost without fail whenever I present:

Will using a mixed (under/over) grip when deadlifting cause any imbalances or is it dangerous?

Do you think straps should not be used during deadlifts?

First things first: Lets address the pink elephant in the room. I don’t feel utilizing a mixed grip is bad, and I do not think it’s dangerous.

This isn’t to say there aren’t some inherent risks involved.

But then again, every exercise has some degree of risk. I know a handful of people who have torn their biceps tendon – while deadlifting using a mixed grip. The supinated (underhand) side is almost always the culprit.

A LOT of people deadlift with a mixed grip, and A LOT of people never tear their bicep tendon. Much the same that a lot of people drive their cars and never get into an accident.

Watch any deadlift competition or powerlifitng meet and 99% of the lifters are pulling with a mixed grip. And the ones who aren’t are freaks of nature. They can probably also smell colors.

Pulling with a mixed grip allow someone to lift more weight as it prevents the bar from rolling in the hands. Sure we can also have a discussion on the efficacy of utilizing a hook grip, which is also an option.

I’m too wimpy and have never used the hook grip. If you use it I concede you’re tougher and much better than me.

Here’s My General Approach:

1. ALL warm-up/build-up sets are performed with a pronated (overhand grip).

2. ALL working sets are performed with a pronated grip until it becomes the limiting factor.

3. Once that occurs, I’ll then revert to a mixed grip….alternating back and forth with every subsequent set.

4. When performing max effort work, I’ll always choose my dominant grip, but I feel alternating grips with all other sets helps to “offset” any potential imbalances or injuries from happening.

Now, As Far As Straps

Despite what many may think, I don’t think it’s wrong or that you’re an awful human being or you’re breaking some kind of un-spoken Broscience rule if you use straps when you deadlift.

As I noted above, both ends of the deadlifting spectrum – beginners to Thanos – use straps. I think everyone can benefit from using them when it’s appropriate.

When I started deadlifting I occasionally used them because it allowed me to use heavier loads which 1) was awesome and 2) that’s pretty much it.

Straps allowed me to incorporate more progressive overload. My deadlift numbers increased. And I got yolked. Come at me Bro!

But I also understood that using straps was a crutch, and that if I really wanted to earn respect as a trainer and coach I had to, at some point, work my way up to a strapless pull. No one brags about their 1RM deadlift with straps in strength and conditioning circles. That’s amateur hour stuff for internet warriors to bicker over.

If you’re a competitive lifter, you can’t use straps in competition (outside of CrossFit, and maybe certain StrongMan events?)…so it makes sense to limit your use of straps in training.

If you’re not a competitive lifter, well then, who cares!?!

It’s just a matter of personal choice.

Note: If I am working with someone who’s had a previous bicep tendon or forearm injury, has elbow pain, or for some reason has a hard time supinating one or both arms, I’ll advocate that they use straps 100% of the time.

Offhandedly, straps do tend to slow people down which could be argued as a hinderance to performance. One mistake I see some trainees make with their setup is that they’ll bend over, grab the bar, and take way too long before they start their actual pull.

The logic is this: If you spend too much time at the bottom you’ll miss out on the stretch shortening cycle. As I like to coach it: Grip, dip, rip!

Digital Strategic Strength Workshop Coming Soon

For more insights on deadlifting, coaching, programming, assessment, and general badassery keep your eyes peeled for my upcoming continuing education resource which should be available this coming January!

December 30, 2022 Tony

podcast

How to Write Workouts That Work: Appearance on the Principles of Performance Show

I wanted to direct your attention to my latest media appearance…

~~The Amazing Race~~

~~Jack Ryan – Episode 4 (as bald badass #2)~~

~~Rosario Dawson’s massage oil putter on’er~~

Okay, for real: I made zero cameos on those shows. But what I did do….

How to Write Workouts That Work

I WAS invited onto the Principles of Performance Podcast recently hosted by Eric D’Agati and Mike Perry. If you’re looking for a much needed break from quality family time during the holidays I got your back.

You can download & listen from all major streaming services HERE.

Or, if you prefer to stare at my sultry eyes as I speak you can watch on YouTube below:

December 23, 2022 Tony

Assessment

You’re Probably Not Broken

The fitness industry preys on dysfunction.

It seeks out the broken, the weak, and the (seemingly) frail, chews them up, and then spits them out.

One 24 session pack at a time.

I hate it.

I HAAAAAATE it.[footnote]Not as much as kipping pull-ups, but more than Keto zealots. And people who don’t turn right on red.[/footnote]

We need to do a better job at championing success and cementing the notion that (most) people aren’t as broken as they’ve been led to believe.

Come At Me, Tony

This is not an attempt at me saying dysfunction is a myth.

There are certainly any number of people walking into a gym on any given day with any number of “issues” that require a bit more, shall we say, TLC.

Lack of scapular upward rotation.
History of disc herniations.
Poor t-spine extension.
Gonorrhea.
You know, stuff like that.

That being said, I’m tired of coaches and personal trainers defaulting to verbiage that assumes everyone is broken because they can’t squat to a certain depth or lack 4.2 degrees of big toe dorsiflexion and then in order to fix said “things” they have to complete a laundry list of corrective exercises or go through an eleven week seance in order to begin actual exercise.

via GIPHY

Sometimes, actually a lot of the time, we just need to kinda-sorta remind people that they can do stuff.

Take overhead mobility (shoulder flexion) for example.

I’m a firm believer people need to earn the right to overhead press, and putting someone though a simple overhead mobility screen is a simple way to ascertain that information.

My good friend and London based trainer, Luke Worthington, has a really nice way of stating things:

“Can you do it? Can you really do it

Observing a task as simple as an overhead reach, we should be asking ourselves where that motion came from…

…was it true motion from the shoulder (scapulae)? Or was some of that motion ‘borrowed’ from other segments?”

To that point, but to expound a bit further, it’s imperative to observe active vs. passive range of motion. I.e., comparing what they can do (active ROM) to what you, the coach, can help them do (passive ROM).

This is an important component of coaching.

As coaches we’ll see a limitation in active ROM and immediately think we have to start smashing, thrashing mobility, and/or putting someone through the gauntlet of corrective exercise purgatory in order to “fix” it.

Don’t forget passive ROM.

Because if you can nudge more ROM just by helping them a teeny, tiny bit…it’s not mobility issue. They have access to that ROM, but are unable to control it.

Here’s an Active vs. Passive screen in action:

To Summarize (for those who are too uppity to watch a less than three minute video):

Jonathan had limited active ROM with shoulder flexion.
Jonathan had access to more passive ROM when I helped him.
I then had him hold his end range to remind the brain that “oh, I’m okay, I got this.”
Jonathan improved his active ROM without me stretching him or showing him a litany of mobility drills.
My butt looks amazing.

Now, of course we’d have to perform a few simple drills to “cement” that new ROM before we started training, but the more cogent point I’m trying to make here is that…

JONATHAN…ISN’T…BROKEN.

I just had to provide a window where his brain had to figure shit out, which in turn resulted in him turning some shit on, which in turn allowed him to do some shit.

How’s that for simplifying things?

It’s not lost on me there’s much more to it than that. This is just me pausing the Rotisserie and cooking one part of the chicken.

If I want to cook the entire chicken – which I do, it’s delicious – I’d still want to address other stuff like tissue quality (pecs & lats), anterior core strength, not to mention upper trap, serratus activation, etc.

But, pretty cool nonetheless.

Want More Tidbits Like This That Will Melt Your Face?

Well, you’ll have to wait a few more weeks.

The DIGITAL Strategic Strength Workshop is coming soon!

December 16, 2022 Tony

Corrective Exercise Exercise Technique

The Real vs. BS Hip Flexor Stretch

I firmly believe static stretching is often over-prescribed; an easy default recommendation for some fitness professionals too lazy to dig a little deeper.

“Tight” hamstrings? Go stretch those bad boys.

“Tight” hip flexors? Better go stretch!

Bad hair day? Yup, you need to stretch.

SPOILER ALERT: 👇👇 this is not the correct way to stretch your hip flexors.

The “Real” vs. “BS” Hip Flexor Stretch

I don’t feel static stretching is a complete waste of time mind you.

Sometimes (<– key word, sometimes) it plays a crucial role in helping people get out of pain and addressing varying muscular imbalances or postural issues.

SIDE NOTE: Most people don’t realize that what we deem as “stretching” isn’t really doing what we think it’s doing. In order for a muscle to really gain length you need to increase the number of sarcomeres in a series. This takes a…………..metric………..fuck………ton…………of……………………………………………….time.

I could be out-dated in my research vernacular, but I believe it takes upwards of 20-60+ minutes of holding a continuous stretch to actually increase it’s length to any degree.

What most of use are doing when we drop down to the floor to stretch something for 30-seconds is increasing our tolerance to the stretch.

And even if static stretching is deemed necessary, none of this takes into account the most important – albeit most overlooked – detail.

Performing it correctly.

Take the hip flexors for example. Everyone loves stretching their hip flexors.

Weeeeeeeeeeeeee.

Thing is: You’ll rarely see someone do it right. Instead, despite endless efforts – sometimes to the tune of weeks, months, and years of “stretching” – nothing ever changes.

Many people will still point to the same area that feels “tight.”

I’m by no means the first person to point this out: guys like Mike Reinold, Mike Robertson, Dr. Evan Osar, and Cobra Commander have been pointing this out for years.

SIDE NOTE #2: I’m actually more inclined to toss in some dedicated hip flexor STRENGTHENING exercises in lieu of stretching (but that’s for another time).

So lets take a look at how to properly stretch the hip flexors, shall we?

“Real vs. “BS” Hip Flexor Stretch

December 9, 2022 Tony

Motivational personal training

The Most Important Metric of a Training Program Is…

[Cue EPIC drum roll here]

First…lets first delve into what’s not important:

Access to special, fancy schmancy equipment.[footnote]It doesn’t really matter. Barbells, you know, work just fine[/footnote]
Being anal about nutrient timing/intake.[footnote]Speaking of anal (oh!)…you know it’s only a matter of time before someone takes things too far and invents a protein shake enema.[/footnote]
Posting a picture or video of every workout and every exercise you performed on Instagram.[footnote]By now we’ve all been programmed to think it doesn’t count if the internet doesn’t see it.[/footnote]
Following the programs elite lifters do.[footnote]NEWSFLASH: You’re (probably) not an elite lifter. And what you should be doing is following what those lifters did 10, 15, 20 years ago to become elite in the first place. As my friend, Mark Fisher, has noted in the past “ruthless savage excellence at the basics” is where most people’s wheel house should be.[/footnote]
The whole BS notion that muscle confusion is a “thing.”[footnote]It’s NOT.[/footnote]

And Those Things That are Important. But Really Only Kinda-Sorta Important. Actually, We’re All Just a Bunch of A-Holes Who Like to Argue Over the Internet

Exercise selection
Exercise order
Exercise technique
Goal(s). Powerlifting vs. bodybuilding vs. OLY lifting vs. CrossFit vs. Fat Loss vs. Mechagodzilla
Training history/age
Past and current injury history
Ideal number of sets/reps
Time of day to workout
Length of workout
Best exercises to make your pecs cut diamonds

[EPIC drum roll is still cued]

Facetious tone aside, all of the things mentioned above are important and play an important role in program design.

However, there’s one metric that seems to always get overlooked.

And that is…..

Attendance

“The most important metric of a training program’s success is…attendance. People need to show up”

You can write the most baller scientifically-based program addressing all the criteria listed above that’s based off block periodization with meticulous percentages written in, laminated with Vladimir Zatsiorsky’s[footnote]Don’t know who that is? Tsk, tsk, tsk. Read THIS.[/footnote] chest hair, and none of it will matter if people don’t show up.

Make no mistake…getting people to “show up” is a skill in of itself.

Of course, the monetary commitment to hire a personal trainer or coach is enough to motivate most people to “show up.” But even then it’s often a crap-shoot, let alone entices someone to invest their time (and in themselves) long-term.

There are numerous, outside-the-box factors that often come into play:

The ability to listen to and validate someone. Are you a trainer/coach who likes to “win” or prove to everyone how smart you are and how you’re always right? Better, less uppity communication skills can have a profound impact on your sales and retention as a trainer/fitness business.[footnote]The most cogent example here is if someone uses the phrase “I want to get toned” when asked what their goal(s) are. Yes it’s an eye-rolley, BS term. Getting “toned” is generally a matter of reducing one’s body-fat in order to “express” musculature. To do so doesn’t require a laundry list of exercises done for high repetitions with low loads. YOU know that, and you don’t need to go out of your way to explain that to your new client and to prove a point and to “win.” Just nod your head, say “that’s rad, we can totally accomplish that,” and move on.[/footnote]
It’s not about you. It’s about THEM. Get your clients to talk about themselves.[footnote]More importantly, their programs should address and reflect THEIR goals, not yours.[/footnote]
Take the time to introduce your clients to one another. Maybe you have two clients who really enjoy squatting or, I don’t know, old-school Jean-Claude Van Damme movies. Either way, introducing client A to client B often helps build camaraderie and community.
With regards to program design: It’s not necessarily about choosing the best exercise possible to entertain people. Rather, it’s about choosing the most appropriate exercise(s) to better set people up for immediate and long-term success. These are really boring.
“Think trainer, speak client.”[footnote]You in your head: “Dan is really crushing his posterior Mediastinum on those squats.” You to Dan: “don’t arch so much in your lower back.”
Design for your space. You don’t always need all the bells and whistles to impress people. Audit your equipment. Almost always, the less you have, the better your programs will be. Most people don’t need as much variety as they think they need anyways.
Strive to make your clients autonomous.
Play more Wu-Tang. Just, because.

This is by no means an exhaustive list, but I do feel serves as a delicious amuse bouche in helping fitness professionals understand that it’s not always about credentials, certifications, and deadlifts.

Getting people to show up via other means is often the key to effective program writing.

December 2, 2022 Tony

Should You Use Straps When Deadlifting?