Oh, hello. You may have noticed that Dean Somerset and I have been all over the internet this week promoting our new resource Complete Shoulder and Hip Blueprint. Collectively we’ve written about 717 guest posts and appeared on 32 different podcasts.
Okay, maybe not quite those high of numbers. But it sure feels like it. We may have even hit the threshold where we’ve hit annoying political ad territory and people would rather jump into a shark’s mouth than read another article, Tweet, or Facebook post on shoulders and hips.
By now I’m sure there’s a fair portion of the population that’s “had it up to here” with Dean and I.
If it’s any consolation…all this week we have both been pumping out tons of FREE content in addition to all the free content other fitness pros have been churning out to help get the word out.
So, shut up….;o)
Below is everything I could find. Enjoy. No purchase required.2
Stuff Written by Dean or Tony
I didn’t include THIS article I wrote for my site yesterday yelling at the internet for telling everyone that deadlifts are dangerous. Except, you know, I just did include it.
Dean and I break down some (hopefully) new-to-you drills and exercises you can implement today to keep your shoulders from flipping you the middle finger long-term.
This post will satiate any appetite for anatomy geekery, and will explain why it’s unfortunate that some coaches out there STILL think everyone needs to squat THEIR way.
Eric highlights 1) his affinity for alliterations (the title) and 2) some of his take-home points that resonated with him from watching the Complete Shoulder and Hip Blueprint.
Tony B shares some his insights on overhead pressing, how to assess it, how to “fix” it, and some more user-friendly options you can pepper in to keep your shoulders healthy.
Dean made his rounds this week on podcasts, talking more shop with Joe and crushing it.
Sale is Winding Down
Complete Shoulder and Hip Blueprint is currently on sale at $60 off the regular price. But that only lasts until this Saturday (11/5) at midnight.
Come on. What are you waiting for? You get 11+ hours of amazing content that I know will make you better at your craft, along with CEUs, and it has the backing of a many of the top coaches and trainers around. Sooooooooooooo.
The internet is a funny place. Regardless of the topic – Presidential elections, Black Lives Matter vs. All Lives Matter, GMOs, or debating the original Star Wars trilogy vs. the prequels3 – people tend to marry themselves to extremes. They’re either way over on the left or way the eff over on the right.
There’s very little middle-ground, when it’s the “middle ground” where the answer almost always resides.
I think my fitness and strength & conditioning bubble personifies this sentiment and is very applicable…especially when the topic revolves around the deadlift.
Some people feel the deadlift is the exercise to perform and is a compliment to everything: improved strength, muscle mass, athletic performance, posture, movement quality (dissociating hip movement from lumbar movement), and a whole host of other benefits including the answer to global warming and erectile dysfunction.
Others feel the deadlift – any variation of it – is the worst exercise ever, that no one should perform it under any circumstance, and that it will cause the world markets to collapse (not to mention everyone’s spine).4
I think it goes without saying I tend to err on the side that prefers not to make blanket statements and to demonize and proclaim an entire movement pattern as “dangerous” because, well, frankly, you either have very little experience with it (which is cool, you’re just naive and that can be remedied) or, more often than not, you’re probably just a really shitty coach.
Or you might not even be a coach and just someone who likes leaving angry, oblivious comments like this on my blog (a recent doozy I received in response to THIS article I wrote six years ago):
“Idiot. This is a poorly written article that will only appeal to the ignorant or existing proponents of this stupid exercise.
To begin with:
He never illustrates any health benefit from the outcome of a deadlift. And if he will, I challenge him to provide any scientific evidence, let alone anecdotal evidence, that supports his claim.
Moreover, the deadlift may have various effects of potential damage depending on a person’s anatomy and body-type. The only people i see doing DL’s are the short and squatty types with short legs and longer torsos. It’s easier for them to complete that range of motion due to their short legs bypassing the barbell as it ascends upward. This means that they can keep a more straight knee alignment without putting undue stress on the knee joint. If a person is tall and long-legged they run the immediate risk of knocking their shin on the barbell as it ascends upward in motion. Thus, forcing them to angle the thighs outward causing undue stress on the knee joints. The author fails to acknowledge this simple mechanical principle.
These articles that permeate the internet often have this ‘one size fits all’ modality that, if read by an uninformed or novice, will harm an unsuspecting person. These articles, whether, deliberately irresponsible or not, should be vetted and researched thoroughly and vigilantly.”
Um, how do you really feel?
In fairness: I didn’t address in the original article some of what he brought up in his rant. There was no talk about assessment, nor was there any commentary on anthropometry and individual differences in anatomy and how that would affect programming and what variations of the deadlift/hip hinge would be best suited for any one individual (based off goals, current/past injury history, and ability level).
So, yeah, he did bring up some valid points. For some people, deadlifts are a bad choice. And given their leverages and anatomy, certain deadlift variations may be more counterproductive than others. But that’s why we assess, progress accordingly, and cater the lift to the trainee (and not vice versa).
Then again:
1) The main point of the article was to point out that blanket comments suck – “all deadlifts are dangerous and no one should perform them” – and that, in the end, they do little service in helping the industry.
2) It wasn’t a fucking dissertation on everything and anything deadlifts. It was a blog post. Relax.
Ironically, I found it odd he commented “I challenge him (me) to provide scientific evidence that supports his claims” when, in the article, I not only direct people towards Dr. Stuart McGill’s work (the world’s most renowned spine researcher and mustache haver…and avid deadlift fan) but I also referenced seven studies within the text (admittedly through someone else’s quote).
But whatever. I guess I should just GFM.
What’s the deal with using “stress” as an argument against the deadlift?
Deadlifts place “stress” on the spine.
Deadlifts place undue “stress” on the knees.
Well, no shit. That’s the point of lifting weights. To STRESS the body.
We need to “stress” the body in order to elicit an adaptive response – whether it be corrective in nature or more on the performance side of things. We don’t live life in this “stress free” bubble. Lifting weights isn’t supposed to tickle.
Besides, stress is what makes the body more resilient to prevent injuries.
To steal a quote from the always blunt and to-the-point Alex Viada:
“The goal of exercise/training is adaptation. Adaptation is a result of applying a stimulus that is, either acutely or in the aggregate, more than the body can handle in its current state. Applying a stress that is more than the body can handle is almost by definition uncomfortable. It may hurt. It may cause a certain level of discomfort, or even suffering. In other words, it is anything BUT comfortable.
This process is not supposed to be easy or painless. Attempting to keep it so is quite possibly the number one reason many would-be athletes or trainees stagnate- they dislike discomfort, and tend to embrace the flawed notion that “training should be comfortable and enjoyable.”
And this, dear readers (and meanie head commenter), is why any competent fitness professional will use his or her’s assessment to guide their programming and to figure out what VARIATION of the deadlift will be the best fit.
(If they deem it a good fit).
And Guess What?
The word “deadlift” doesn’t always have to equate to a barbell being placed on the ground loaded to 90% of someone’s 1RM.
Deadlift = Hip Hinge
Hip Hinge = Dissociating Hip Movement From Lumbar Movement
That can mean any number of glorious “deadlift” variations (that don’t involve a barbell):
KB to Sternum Hip Hinge
Foam Roller Assisted 1-Legged RDL
Pull-Through
KB Deadlift w/ Hover (and an epic beard)
However, more cogent to the discussion, when we DO incorporate a barbell, it doesn’t always mean we have to 1) perform it from the floor or 2) perform it using a conventional stance or 3) load it heavy each and every time so we shit a spleen.
The only people that have to deadlift from the floor are competitive powerlifters and weightlifters. That’s it.
And no one has to perform only conventional style.
So, of course it behooves any fitness professional to match the proper variation to the needs and ability of the trainee. Conventional, sumo, modified sumo, block pulls, rack pulls, Romanian, trap bar, and Jefferson deadlifts are just the tip of the iceberg.
https://www.youtube.com/watch?v=q6Xjb72gGTE
[NOTE: All of this assumes one is able to maintain a neutral spine and that appropriate progressions (and regressions) are being utilized.]
Furthermore, none of this takes into consideration that foot stance, stance width, and hip structure will vary person to person. To assume everyone has to perform the same variation let alone point their toes the same way or use a symmetrical stance disregards everything mentioned above.
You’re not going to lose demerit points or be sent to Slytherin if you have the audacity to choose trap bar deadlifts over conventional. If someone does lack ankle dorsiflexion, hip flexion, and t-spine extension, yeah, the trap bar is going to be a better choice. Likewise, lifters with longer femurs and T-rex arms will be better suited with sumo style deadlifts.
It’s all okay. The world won’t end.
No one has to deadlift. Yeah, that’s right: I said it.
However, to say it’s “dangerous” and that it should be avoided at all costs is myopic and juvenile, and, frankly, just as bad as someone who feels the opposite.
Lets pump the brakes internet: the answer is always somewhere in the middle. Except for bacon. It’s always delicious.
It’s a Good Thing I Have a Resource to Help You Figure This Stuff Out
Dean Somerset and I made the Complete Shoulder and Hip Blueprint in part, to do just that. Help fitness professionals figure stuff out, understand that everyone is different, and that “it depends” is a very powerful phrase to keep in your back pocket.5I mean, only Siths deal in absolutes. And you’re not a Sith. Or, are you? OMG can we hang out?[/footnote
Want to learn our systems and strategies we use to “connect the dots” from assessment to badassery on the weight room floor? I thought so…;o)
Complete Shoulder and Hip Blueprint is on SALE this week at $60 off the regular. It ends this weekend. Go HERE now. Now I tell you.
WHEW – talk about a whirlwind day yesterday. I spent the bulk of it glued to my laptop6 making sure things ran smoothly with the launch, answering questions and emails, and trying to stay on top of social media engagement.
This sucker contains 11+ hours of content covering everything from upper and lower extremity assessment, corrective exercise strategies, numerous hands-on breakouts, as well as program design and exercise technique troubleshooting (with maybe, 37 seconds worth of Star Wars references).
Here are two sneak peak segment from both Dean and I.
The One Where Tony Discusses Scapular Motion
The One Where Dean Talks Hip Integration (and makes a bunch of fitness pros groan)
And there is tooooooons more where that came from.
If you’re a fitness professional I can almost guarantee you’ll pick up something valuable (hopefully several) that will help your clients or athletes. And even if you’re not a fitness pro, and just like listening to two dudes talk shop about training or you’re just looking to pick up some cool new exercise variations to keep your shoulders and hips healthy this resource would be a home run.
Dean Somerset and I have spent the better part of the past two years traveling all across North America and parts of Europe presenting our Complete Shoulder & Hip Workshop. All told, we’ve presented it 10-15 times7.
I’m not kidding, either: I…could…not…sleep last night.
I kept waking up every few hours as if I were 11 years old again waiting for Christmas morning to arrive. To say I am excited for this would be an understatement. There’s also a small fraction of me doing the best I can not to destroy the back of my pants out of shear terror.
As of this moment it’s 99.2% excitement, and 0.8% “hoooooooly shit this is happening.”8
I mean, there’s always a degree of vulnerability anytime you put something out there for the masses. However I KNOW this is going to be a resource that will help tons of people.
What Is It
The Complete Shoulder and Hip Blueprint is an 11+ hour digital product that takes you through the systems that both Dean and I use with our athletes and clients to improve upper and lower body function, strength, endurance, and resiliency.
We show you how to connect the dots between a thorough assessment, understanding what corrective strategies (if any) will work best, and how to build a training program to help you and your clients in the most direct way possible.
And there’s a few cat memes and light saber jokes tossed in for good measure.
Why This Matters to You
Are you a fitness professional? Do you work with people with shoulders? What about hips?
Well then, this sucker is right up your alley.
More specifically here’s what you can expect:
Help your clients get through common shoulder issues more effectively.
Streamline your assessment and program design, helping you get faster results and more efficient use of your time, and that of your clients’
Help you see the details of shoulder motion you didn’t notice before, and whether something you’re using in your exercise program is working or not.
Upgrade your exercise toolbox to address commonly overlooked movement issues.
You can help clients see IMMEDIATE improvements, sometimes in as little as a minute or two, which will help them buy in to your abilities.
Help you target in on what will work best for the person in front of you, saving you both the time spent on useless exercises or drills.
Connect the dots between assessments, mobility, strength, and conditioning program considerations
Break down a system you can use today with yourself or your clients to see instant benefit while removing the guess work.
And you don’t necessarily have to be a fitness professional in order to reap the benefits of this resource. Dean and I offer tons of practical information in the form of hands-on applications in addition to breaking down many common exercises such as the deadlift, squat, chin-up, and Landmine variations.
The Part Where I Entice You More (or Guilt You) Into Buying
Choose any of the following that resonates with you:
1. “What is this, Napster? Pay for something once, would you?”
2. “Pretty please?”
3. “I got kids! Well, I’ll have one soon, in January, and that shit’s expensive.”
4. “I’ve written tons of free content over the years. Each time I’ve written an article or blog post that’s helped you out, I put a dollar on your tab. It’s collection time, you son of a bitch.”
Okay, for real: I think it’s a great resource, I feel it’s going to help a lot of people, and I’d be honored if you’d consider checking it out.
We’ve put Complete Shoulder & Hip Blueprint on sale this week. From today through Saturday, November 5th you can purchase it at $60 off the regular price. What’s more there are Continuing Education Credits (CEUs) available through the NSCA, which makes this a solid professional development investment.
Today’s guest post comes courtesy of Gavin McHale, a Certified Exercise Physiologist from Winnipeg, Canada (in his words, straight north of Fargo). Gavin attended a workshop I did with Dean Somerset in Minneapolis a few weeks ago and he wanted to write up some of the things he picked up from it.
Read on to find a breakdown of how you can clean up your shoulders and hips, lift more weight and allow yourself to relax, just by changing the way you breathe.
A client or physical therapist refers someone to me and they walk in ready to get their ass handed to them. After our initial conversation, I tell them we’re going to start the session with some breathing drills.
They often glaze over and assume it means something else, until I tell them to lie down and take a deep breath.
“Wait, you just want me to breathe?”
“That is correct.”
Almost every time, I can provide a new client a take-home benefit with a couple of breathing cues, all inside the first 2 minutes on the gym floor.
Image courtesy of Crossfit Southbay, via A.D.A.M
Why, you ask? Well there are lots of reasons why breathing is a good practice to get into, and I’m not talking about the breathing we do mindlessly, day-in day-out. I’m talking about mindful “diaphragmatic” or “belly” breathing.
We live in what I’d call a very sympathetic world. Our sympathetic nervous system, also known as fight-or-flight, is cranked up all the time. We have to drive to work in traffic, get a project done, feed the kids, manage the mortgage… you get the point.
All this stress kind of shuts down our parasympathetic nervous system, also known as rest-and-digest. You know, the one that fixes all our shit? Ya, that one.
The diaphragm is actually intended to be our body’s primary breathing muscle, but as a consequence of modern life, it’s been shunned like Tony and I are by all those cat haters (I see you). Instead, the much less efficient breathing muscles of the upper chest and neck then must take over, creating all sorts of issues.
Although it doesn’t look very sexy, diaphragamatic breathing allows us to create a better balance between fight-or-flight and rest-and-digest, and could be the key to fixing a lot of movement issues as well.
When we breathe, this dome-shaped muscle contracts, allowing the lungs to take in air. What we should see is the stomach rising as the dome compresses the abdominal cavity. This is why I tell my clients to try and “get fat” if they’re having trouble figuring it out. I often see the exact opposite, and while it may present a more pleasing side profile, it only allows the lungs to partially expand and results in weaker core stabilization.
So why do we do it?
Not only is it a good idea to get back to the muscles we should be using for an activity like breathing, but an under-active or dysfunctional diaphragm is going to lead to movement issues as well. Neck and shoulder issues are the bulk of what I see, but back and hip irritation have also been linked to breathing concerns.
Proximal stability leads to distal mobility.
If we can create more stability in the core and centre of the body, the limbs and other areas where we need to be more mobile are free to do their job as well.
Test/Re-Test
Below, I’m going to give you several tests to try based on areas that you may have trouble with or issues you want to clean up. The protocol here is to test the movement, correct with a breathing drill, the re-test to see if it got better.
If it did, great! If not, we may have to do some more digging. The breathing correctives are outlined at the end of the article.
1. Shoulder Issues
I found it very interesting how many people had shoulder pain and dysfunction when I first started training. I cleaned up their technique, had them pull way more than they pushed and focused on opening up their thoracic spine. Things got better, but never really got better, ya know?
Then I went further down the rabbit hole and recognized there was more to it. I realized that almost all shoulder problems are somehow tied to breathing mechanics, and a couple of simple drills can make a world of difference, especially when done consistently. Here are two (related) tests to see where problems may lie and outline the path to correcting them.
Shoulder Test/Re-Test #1: Active and Passive Shoulder Flexion
*Ideally, the shirt is off for all tests of shoulder function. Although it can be awkward, this allows someone to see exactly what the scapulae are doing during these movements.
You may have to stand against a wall to do this properly, but stand tall and proud and slowly brings your hands up over your head in front of you. Your ribcage should stay down (the back should stay against the wall) and the head should stay in a packed position (no poke-necks).
How high did your arms get? Was there any pain?
Here is Tony showing an example of a bad active shoulder flexion (left) and a good active shoulder flexion (right). If you’re not careful, you may think the “bad” test is better than the good one. A closer looks reveals that Tony is flaring his ribcage, overextending his lower back and poking his head forward. The test on the right is a true test of his active shoulder flexion. Not bad T, but why is your shirt still on?
The passive test is the same as the active test, only lying down on your back. The knees should be bent and feet flat on the floor or table. The ribcage should stay down and lower back flush to ensure a true test.
We will review correctives later in the article.
Shoulder Test/Re-Test #2: Scapulo-Humeral Rhythm (probably need a friend for this one)
Stand in the same position as your active shoulder flexion test, but this time we’re going to bring the arms overhead by your sides, trying to touch the backs of your hands together above your head.
As the arms move overhead, the scapula should rotate ½ as much as the humerus does. So, to get overhead (180 degrees total), the humerus should rotate upward 120 degrees and the scapula should rotate the remaining 60 degrees.
Image courtesy of BEST Performance Group
If there is any pain with this movement, you should see a registered healthcare professional (or refer to one, if you’re a trainer).
However, if you’re a trainer and you notice the scapula isn’t moving as it should (i.e. the medial border isn’t at 60 degrees) see if you just help it along by manually moving it to the desired position.
Better? Great, let’s get to breathing and fix that shit. Still painful? Refer.
2. Back Issues
Everyone who’s ever had or worked with people with back issues raise their hand! Ya, a lot of us have, myself included and it’s no fun. Whether it’s chronic back pain or a little tweak here and there, worrying about blowing your back out is a real concern for many people.
They’re scared to lift things around the house, scared to bend over the wrong way and especially scared to lift a shit-ton of weight off the floor in the gym (covered later). We can’t be having that… let’s fix it.
I said that lower back and shoulder issues can be related because their main structures are intimately connected via the thoracolumbar fascia. You can see the lats (major players in the shoulder) and the glutes (major players in the lower back) in the image below. If you have issues getting your arms overhead, you may very well have lower back problems as well, and vice versa.
Image courtesy of Neil Asher Healthcare
Back Test/Re-Test #1: Active Straight Leg Raise
This one is nice and simple. Lie on your back, legs straight. Lift one leg as high as you can before you stop or you feel pain. The knee should stay straight. Note how high you got. A good score is 90 degrees with no movement in the opposite leg.
Image courtesy of www.FunctionalMovement.com
Back Test-Re-Test #2: Passive Hip Rotation (bring that friend back, you’ll need em)
Lie flat on your back with legs straight and lift one leg. Bend the leg at the knee, coming up to 90 degrees hip flexion. Move the hip into external rotation (foot to opposite hip) and internal rotation (foot outside hip) while supporting the knee. Note the angle achieved with each movement. A good score is 90 degrees from midline for external rotation and 45 degrees for internal.
Photo courtesy of geekymedics.com.
LIFTING HEAVY A.F.
(if you have to ask what it means, you’re not ready for it)
There’s no question that if you’ve ever done a heavy squat or deadlift and not wrecked your back, you know that you need to be able to create massive amounts of tension through your core. If you can’t, you get hurt, pretty simple.
The diaphragm plays a massive role in stabilizing the core. It forms the lid on the “core box”, working with the obliques, QL, pelvic floor and transverse abdominus. Being able to take in air and maintain a high-pressure area in the abdominal cavity is crucial for lifting heavy (another reason I start with breathing drills).
RELAXATION
Remember that sympathetic world I spoke about earlier where most of us live that wreaks havoc on our breathing patterns? Needless to say, it can also create difficulty with relaxation and sleep.
I’m pretty sure most of us (and our clients) can agree we’d like to sleep better.
So, when you watch the videos below, don’t just put them in the “workout” box, but remember they can also have a positive impact on your ability to relax and even fall asleep.
Not only will these breathing drills assist in improving movement patterns, they’ll set up the context for creating tension before and during a heavy lift.
THE BREATHING CORRECTIVES
Prone Crocodile Breathing
If you’re new to the diaphragmatic breathing game, this is your place to start. Maybe you scored poorly on one of the above tests or you have an itch to throw more weight on the bar but aren’t yet comfortable doing so.
Either way, give this drill a shot before moving on.
Prone Lengthening
This one is particularly useful if you have trouble with your shoulder and/or struggled with the shoulder flexion and scapulo-humeral tests. Many people’s shoulder dysfunction comes from a number of factors, one of those being tight/ropey serratus anterior. This drill will help to release that muscle, allowing it to do it’s part in moving the scapula to get that arm overhead.
The serratus anterior (SA) works in concert with the upper traps (UT) and lower traps (LT) to allow the scapula to upwardly rotate.
Note From TG: props to Dr. Evan Osar for introducing me to this exercise a few years ago.
Crook Lying Belly Breathing
This is another great beginner drill as the lower back is supported and the table or floor can provide external feedback. This is also the best position for belly breathing, allowing the belly to fully expand. Along with the others, this one is great for those with back or hip issues.
Quadruped Breathing
This is another great drill for those with issues rotating that scap when going overhead. The serratus anterior is a massive player and if we can get it rotating properly (or at least better than it was), we may be able to provide relief and learn what it is we need to focus on moving forward.
So there you have it, a good, hard look at what we should be looking for and how to make it better, just by changing the way we breathe.
One final note for trainers, make sure you try these yourself as you may find that different cues work better. If you do, please tell me. I want to know all your secrets!
OBLIGATORY PROMOTIONAL PLUG FROM TG (sorry not sorry)
Pretty much everything discussed above is covered in more detail in mine and Dean Somerset’s Complete Shoulder & Hip Blueprint which is being released this week (Nov. 1st).
In fact the site goes LIVE tonight. You can check back HERE at midnight to get in on the action. It’s totally going to be like a Harry Potter book release! Except, you know, without wizards and Sorting Hats and shit.
Author’s Bio
Gavin McHale is a Certified Exercise Physiologist from Winnipeg, Manitoba, Canada (straight North of Fargo).
He loves getting people to lift things they never imagined they would both in-person and online.
He also likes to lift said heavy things and, much like Tony, loves cats.
Forgive the visual, but I’m doing everything I can not to destroy the back of my pants right now. T-Minus 3 days until the launch of the Complete Shoulder & Hip Blueprint. (<- that’s the actual site).
Check it out. DO IT.
I’m excited, of course. I mean, hello: First fitness product.9
This is a resource I feel is going to help any fitness pro who works with anyone with shoulders and hips (Read: everyone) better hone their skills with assessment and program design. Having the opportunity to help others on a more of a mass scale is pretty cool. I’m also excited because I’m expecting to win an Academy Award.
If not for Best Presentation on Scapular Upward Rotation definitely for Best Biceps in a Smedium T-Shirt.
I’m nervous, too.
I think anytime you put yourself out there, whether it’s writing your first blog or producing your first fitness resource, there’s an inherent feeling of “WTF did I just do?” that washes over you and you want nothing more than to curl up in the corner of a room in the fetal position.
I mean, what if no one likes it? What happens if the site crashes? Or, what if, oh shit, what if there’s some sort of glitch in the videos where we have some sort of situation like what happens in The Ring?
Goddamit…..Deeeeaaaaaaaannnnn!!?!?
Needless to say, next week is going to be huge. I can’t wait.
Some Stuff to Check Out Before You Read Stuff
1) I’m heading into Week #4 of John Rusin’s Functional Hypertrophy Training program. Faaaaaaaaaaaack that guy.
It’s definitely been a change of pace for me with the high(er) rep approach, but that’s a good thing. It’s been years since I’ve performed a high-volume based program, and what’s more John designed it to be joint friendly, and it’s been exactly that.
I hate him, but I love him.
If you’d like to jump in on the action go HERE and then use the code TG10 to save a little money off your purchase. Lets get jacked (and commiserate) together…;o)
2) The Strong Women Lift Each Other Up video series by Girls Gone Strong will disappear after this Sunday, October 30th.
20+ hours of presentations and hands-on demonstrations from the entire GGS Advisory Board, along with Dr. Susan Kleiner, Dr. Krista-Scott Dixon, Ingrid Marcum, Elsbeth Vaino, Marni Sumbal, and Jennifer Vogelgesang-Blake.
It’s made by women, for women.
The information is all female-specific and covers everything from carbohydrate intake to menopause to pelvic floor dysfunction to body embracement and personal power. And there’s a fair bit of discussion on lifting heavy things too…;o)
Analogies are a coach’s best friend. Cressey Sports Performance coach, Nancy Newell, shares some of her favorites when working with beginners on the deadlift.
SOCIAL MEDIA HIGHLIGHTS
I see many of my colleagues doing this and figured I’d jump in on the action. You know, cause I’m important.
Twitter
15 yrs in the industry and I’m releasing my first product next week. Oh, you’ve trained 4 ppl for a month & writing an ebook? That’s cute.
I don’t consider myself an “expert” in anything.10
If my name happened to be Gray Cook, Stuart McGill, Shirley Sahrmann, Mike Boyle, Dan John, Sue Falsone, or Yoda then maybe I’d have some room to talk.
Truth be told: It was the only picture I could find on 123RF.com that fit the tone of today’s post, so I ran with it. But there’s a message to be made here: none of the people mentioned above – in addition to the countless others in the industry I could name drop – have ever uttered the word “expert” as an adjective to describe themselves or their services.
I find it comical (<– not “ha-ha” comical, but rather “you’re kind of a narcisstic asshat” comical) that there are highly respected coaches in this industry who have been doing what they’re doing for longer than some people have been alive and have every right to claim they’re an expert, yet don’t, but there are some industry pros out there who, for whatever reason – they read a book, took a weekend certification, eat Paleo – anoint themselves this term.
Do yourself a favor, hit up your “About Me” page on your website and your various social media profiles and delete the word. Unless, of course, you’re an expert in kitten kisses or giving high-fives.
In that case, expert away.
NOTE: this isn’t to say you shouldn’t be proud of your accomplishments or that you have to be in the industry for 10, 15, 20, or 30 years to profess to the masses you know what you’re talking about. It’s just, I don’t know, a little dose of humbleness goes a long ways.
2) And Since I’m on the “Ornery Strength Coach” Train at the Moment
Here’s a Tweet I posted yesterday:
15 yrs in the industry and I’m releasing my first product next week. Oh, you’ve trained 4 ppl for a month & writing an ebook? That’s cute.
Admittedly, I can understand how some people reacted the way they did. I can see how the words may have come across as a shade elitist with a pinch of “dickheadedness” tossed in for good measure.
I had two or three people send me messages saying something to the effect of:
“Are you saying someone with less experience than you can’t come out with a good product? That’s naive.”
For starters: I said first product, not good product.
Secondly: No, that’s not what I was saying.
I recognize there are numerous people who have been in the industry for a very short time who have put out remarkably good content and/or released amazing products. Far be it from me to hold their lack of fitness industry tenure against them.
However, lets be real: such examples are clearly the exception and not the norm. For every Greg Nuckols who bursts onto the scene there are 10,000 other personal trainers and coaches quick to catapult their exclusive ebook to the masses with very little experience to show for it.
I’ve said it once, and I’ll say it 6,097 more times:
“It’s never been easier to be heard, but it’s never been harder to get heard.”
Slow down. Be patient. As my former business partner, Pete Dupuis, would say: take the time to procure some career capital.
Practice what you preach, develop relationships, invest in yourself with continuing education, shadow/observe other coaches…do everything you can to marinate in and gain experience.
That, my friends, will be how you’re going to separate yourself. And, magically, before you know it, you won’t have to try so hard. You won’t have use words such as “expert,” or “revolutionary,” or “super secret formula sauce” to sell yourself or your content.
The content you write or products you produce will not only have more authenticity, context, and validity…but will probably have a better chance of reaching more people.
Because, you know, it won’t suck. You’ll have experience to thank for that.
And don’t just listen to me. Listen to Ben Bruno:
My best tip for aspiring fitness writers: be a coach first and writer second. Then write about what you do instead of having to make shit up
3) Want to Get Your Name Out There, Here’s What Not to Do.
I received the following message last week via my Business/Fan page on Facebook:
“Hey NerdFitness, my video is picking up a lot of traction right now, and i thought it’d be a great fit for your website! Check it out here: [link to video that I purposely left out]
In the video I give a Intense workout for burning fat that you can do at home with no equipment! If you have a minute, check it out and feel free to use this for your site.
Thanks,
Anthony B”
MY RESPONSE:
1. You might want to pay a little closer attention to sending out canned emails to people and not using the correct name. I’m not affiliated with NerdFitness. I am a nerd, though. So you’re not entirely off-base.
2. You might also want to be careful about sending out canned emails in general because A) they don’t work, and they’re not a great way to get your name out there in this industry. I don’t know you, have never spoken or exchanged a single email with you prior to this interaction (Hi, I’m Tony), or know your background…and you expect me to just toss this up on my website and drive a ton of traffic your way? FYI: no where on my site do I really emphasize “fat loss” training. B) They come across as disingenuous and, well, annoying. I don’t like being annoyed.
C) You can smell them from a mile away (I.e., “picking up a lot traction” = 14 views on YouTube? Well, 15 now that I watched it.)
3. I’m not trying to be a dick. Just giving you some unsolicited feedback on what NOT to do.
I mean, I spent eight years of my career at Cressey Sports Performance training predominantly men (baseball players). They were all lovely, if not a bit overzealous with the Axe Body Spray at times.
What’s more, given half the population on Earth has a Y chromosome it should come as no surprise that 50% of my current clientele at CORE are the proud owners of a “boy down there part.” Although I’m sure if I crunched the numbers the percent breakdown of female/male clients would skew a little higher on the female side.
I’ve always enjoyed training women. Men, too. But looking back at my coaching career I’ve always gained a greater sense of satisfaction and enjoyment from working with and training women.
Back in 2002, at my first job in corporate fitness, it didn’t take long for me to “recruit” a few women and to introduce strength training to them. The guys, for the most part, didn’t need much egging from me to pick up a barbell. Like me, they had been indoctrinated and encouraged at an early age – mostly as a result of watching Predator 3,987 times – to lift weights.
Most were lifting weights to some capacity already.
Because that’s what guys are supposed to do.
For the women, though, not all of them of course, the story was a bit different. Most were never encouraged to lift weights, and if they were it was always directed towards machines or “girl exercises.”
A Quick Aside (WARNING: you may want to drop kick something after reading this it will make you that angry): This reminds me of a story a female colleague of mine once told me about a local high school here in Massachusetts. She had offered to help out in the school’s weight room during the summer months and had asked the Athletic Director (a woman, who also happened to be the varsity coach for several of the women’s teams) if she could “target” the young girls and attempt to set up a strength training program geared towards them.
The AD said something to the effect of:
“Oh, well, you can try but it won’t do much good. The girls here aren’t interested in weight training and tend to only use the cardio machines. Besides, there aren’t any “female friendly” machines available.”
Mind you, she said this with 10+ empty power rack stations behind here.
Riiiiiiggggggggghhhhttttt.
This was the ATHLETIC DIRECTOR (Remember: a woman no less) saying something so egregious and asinine.
Is it any wonder then, after hearing that kind of bullshit, why so many young girls grow up thinking they’re not supposed to lift weights and that it’s just something guys do? And why many take the same mindset into adulthood?
Thanks for nothing worst athletic director ever.
So anyways, back to 2002, I started working with a lot of women and slowly but surly began to “de-program” them and helping them learn to debunk many of the common fitness myths they had fallen prey to:
Lifting weights will make you big and bulky.
Yoga/Pilates/etc will make your muscles longer, leaner, and more toned (<— again, feeding into the idea that guys do “that” (lift weights) and girls do “this” (yoga/pilates, etc).
Gazing at a barbell for longer than 15 seconds will make you grow an Adam’s apple, or turn you into this overnight:
This last point brings up a whole nother conversation of, 1) “Who gives a flying fuck if someone wants to look like this?” and 2) even if it is an admittedly extreme example, it implies the connotation that having any semblance of muscle is NON-feminine..
However, I hope most of you reading recognize the larger point I’m trying to make: that it’s not uncommon for women to think the above picture is the end result of performing a few sets of deadlifts over the course of a few weeks.
Spoiler Alert: It’s not.
It was very rewarding to start working with those women early in my career and to watch them make amazing progress in their strength – not to mention their confidence in themselves – and to finally see that switch turn on to where they wanted to work towards more performance based goals rather than worrying about aesthetics or looking a certain way to fulfill some BS societal norm.
Fast forward through a few girlfriends and questionable fashion choices on my end…to my time at Cressey Sports Performance. During my time there I worked with countless women, even started a “women’s only” training group (for beginners), and helped to procure an environment and culture where training was training regardless of gender.
Girls didn’t train any different than the guys.
We didn’t make it a “thing.” Girls just, you know, trained. And became badasses.
Fast forward, again, to today. I have my own studio in Boston (okay, technically, Brookline) and I still follow the same mantra as above: women, outside of a few circumstances, do not need to train differently then men.
I’m very fortunate in that I’ve been able to generate enough of a reputation (and following) that when women do reach out to me for coaching they tend to know what they’re getting themselves into.
Deadlifts, EDM, and plenty of Star Wars references.
But that doesn’t mean I still don’t have my work cut out for me at times. Just the other day I came across this article while I was in the waiting room at the dentist’s office:
The article implies that foam rolling leads to “lengthening” of muscles and a leaner look (because, you know, it’s foam rolling, not calories in vs. calories out that gets rid of fat).
It was all I could do not to want to run through the pane glass window to my left when I saw this.
Except in this case, what’s “coming” isn’t something nefarious like Wildlings from north of the Wall or White Walkers.
Hell, to say “it’s coming” doesn’t always have to imply something dark or foreboding does it?12
I mean, maybe what’s coming is a 2 for 1 burrito bowl sale at Chipotle, or, I don’t know, a light breeze?
Both would be lovely, but neither are it.
What is coming – finally, to purchase – is The Complete Shoulder & Hip Blueprint.
Dean Somerset and I are set to release this sucker to the masses next week (November 1st). It’s an 11+ hour digital product that we’re both really proud of and feel will help a lot of fitness professionals out there looking to improve their assessment and program design skills.
Needless to say, a week out, it’s the chaos before the storm. We’re both gearing up for a hectic week and attempting to generate a ton of quality content for launch week next week.
Can you dig it?
Don’t be too bummed out that I may be less prolific for the next 10-14 days with my own content on this site. I’m still gonna try my best stay on top of things.
However, posts may be a bit more brief than usual. Like today….;o)
Exercises You Should Be Doing: Band Resisted Landmine Thrust
Who Did I Steal It From: Coaches such as Ben Bruno, Bret Contreras, and Chad Rodgers.
What Does It Do: For those who struggle with overhead pressing – yet still want to train the pattern – this is a nice alternative. Landmine variations in general are a good fit for those who lack overhead mobility because they tend to keep trainees out of the “danger zone” with regards to “usable” ROM with shoulder flexion.
What does adding the band do?
1) I feel it helps engage anterior core more, which will help prevent any excessive overarching from the lumbar spine.
2) It helps “slow down” the bar at the top of the movement, which can make it a little more joint friendly for those with cranky shoulders.
3) You’re forced to control the eccentric (lowering) portion to a higher degree in an effort to resist the pull of the band.
And
4) It’s just looks badass.
Key Coaching Cues: It’s hard to see in the video due to the lighting, but one end of the Monster Mini-Band is wrapped around the barbell and the other end is underneath my feet (I’m standing on top of it).
Be cognizant of not allowing the shoulders to roll forward too much, cue yourself to keep your chest up. From there “thrust” the barbell up in an explosive manner making sure to keep abdominals braced and glutes active throughout. Lower controlled, again being aware not to allow the shoulders to roll forward.
Give this one a try and let me know what you think.
Sorry for the lack of content this week. I take pride in the fact I’m able to toss up 4-5 blog posts per week, but I was only able to swindle two (three counting today). I suck.
But the sucktitude this week was with good reason (which you’ll read about below). Lets get right to business.
1) Last weekend Dean Somerset and I were in Minneapolis, MN teaching our Complete Shoulder & Hip Blueprint at The Movement Minneapolis. We had a group of 50 trainers from all across the upper-middle USA attend. Here’s me performing what Martin (one of MM’s coaches) referred to as the “Here comes the tickle monster” technique.13
On such trips Dean and I share a hotel room to help save on costs (and because I’m scared of the dark). We took full advantage of being under the same roof so that we could hash out some details and so that we could announce this….
Complete Shoulder & Hip Blueprint Will Be Available to Purchase Starting November 1st.
[Cue the Duck Boats now].
Dean and I filmed the event when we were in Norway this past spring and we’re really proud of the end result. We’ve been sending out review copies to some of our fitness industry besties and have gotten some amazing feedback. To say we’re looking forward to unleashing this to the rest of the world would be an understatement. This is something I feel will help a lot of fitness pros who deal with shoulders and hips on a daily basis.
So, basically, everyone….;o)
November 1st. This shit is happening.
2) CORE (my studio in Boston) will be hosting the I Am Not Afraid to Lift (Mindset Edition) workshop featuring Artemis Scantalides and my wife, Dr. Lisa Lewis.
Date: Sunday, November 6, 8AM-5PM.
If you’re interested in learning more about kettlebell and bodyweight training, proper technique, programming, as well as how to develop sound mindset strategies to enhance performance, this workshop will be a great use of your time.
This workshop is appropriate for women who lift of all levels, from women who have never lifted weights before, to beginners to advanced lifters. Men have attended too…;O)
There are only four spots left. For more information you can click HERE (<– click events tab).
Drive 495 coach, Ashleigh Kast, makes a nice case for why crunches probably shouldn’t be your first choice when it comes to building a mid-section that looks like the picture above.
She discusses things like the Joint-by-Joint theory, the Four Knots, and keeps it real with quotes like this:
“A real good front squat with a well braced midsection is an honest 6-minute ab miracle.”
This is a very common theme and the common response is to blame deadlifts, when more often than not the appropriate “fix” is a little more attention to detail with regards to set up and/or choosing the appropriate variation based off one’s injury history and current ability level.
Great article featuring some insights from myself and CSP coach Tony Bonvechio.
SOCIAL MEDIA HIGHLIGHTS
I see many of my colleagues doing this and figured I’d jump in on the action. You know, cause I’m important.
Twitter
It’s okay to use your quads during a squat. No, really, it’s okay. Knees can come forward over toes. The world won’t end.
