CategoriesAssessment coaching Exercise Technique Rehab/Prehab

The Post Where I Tell You It’s Okay to Move Your Spine

Back pain can be tricky. First off, anyone who’s ever dealt with it (pretty much everyone) knows it’s no fun. Second, there’s no overwhelming agreement as to what actually causes it. One person says weak glutes, another says tight hip flexors or hamstrings, and yet another may point to a bad hair day (NOTE: read this footnote, it’s a doozy —>).1

Third, if the stock photo I chose below is any indication, back pain can also put a real damper on what can only be described as an Old Spice or Abercrombie & Fitch ad shoot.

Copyright: olegdudko / 123RF Stock Photo

 

In my career as a personal trainer and strength coach I’ve worked with dozens and dozens of athletes and clients battling low back pain. It comes with a territory as a fitness professional. I’ve tried my best to arm myself with the best skill-sets possible (within my scope of practice) to help my clients work through their low back shenanigans. I can assess – not diagnose – and try to come up with the best game plan possible to address things.

And, to be honest, addressing one’s lower back issues can be mind-numbingly simple.

In short:

“Find what movements hurt or exacerbate symptoms, don’t do those movements, and then find movements that allow for a degree of success or pain free training.”

I’d be remiss not to mention Dr. Stuart McGill’s work here. Not only is he one of the world’s Godfathers of spine research, but he’s also one of the world’s best mustache havers.

He’s co-authored hundreds of studies and written several books on the topic of low-back pain – with Ultimate Back Fitness & Performance (now in it’s 6th Edition) and Low Back Disorders being his flagship pieces of work.

Speaking of Ultimate Back Fitness & Performance, look who makes a cameo appearance on pg. 289 in the latest edition:

BOOM

For the Record: TG Life Bucket List

  1. Get to a point in my career where Dr. Stuart McGill not only knows who I am, but emails me out of the blue and asks permission to use a picture of me in his latest book update.
  2. Appear in a Star Wars movie.
  3. Become BFFs with Matt Damon
  4. Own a cat.

I’d have to say, however, that his most “user friendly” book is Back Mechanic. In it, he breaks down his entire method for “fixing” low back pain covering everything from spinal hygiene, assessment, corrective exercise, and strength training.

I’m not going to belabor anything, you can purchase the book and peel back the onion on his protocols (seriously, the assessment portion is gold).

I’ve noticed a trend in recent years, though. Dr. McGill has done so much for the industry and his work is so ingrained in our thoughts as fitness professionals that I feel the whole idea of “avoiding spinal flexion (sometimes at all costs)” has bitten us in the ass.

Yes, avoiding spinal flexion is a thing, especially if someone is symptomatic and flexion intolerant.2. It’s that point, though, “avoiding spinal flexion” that has gotten the best of us for the past decade or so.

We’ve done such an immaculate job at coaching people to know what “spinal neutral is” via prone planks, side planks, and birddogs, and then used strength training to engrain that motor pattern, that (some, not all) people transitioned into more extension-based back pain because they lost their ability to move their spine into (pain free) flexion.

Dr. Ryan DeBell discussed this phenomenon recently where he discussed his own back pain history. He started as flexion intolerant, trained himself into “spinal neutral,” (which is what you should do), started to avoid all flexion like the plague, and after awhile, extension-based movements & positions started to hurt…because he was locked into extension.

As a corollary, I see this quite often myself: someone comes in to see me and both flexion and extension based movements hurt. It’s so frustrating for the person and I can understand why.

My job, then, as the coach is to garner confidence and self-efficacy with my client/athlete and work with him/her on what I know tends to work….find movements that do not hurt and work from there.

Dr. McGill has his own version of the “Big 3,” or his go to exercises when first starting with a low-back person:

  • The Curl-Up (I.e., not a sit-up)
  • Side Bridge or Plank
  • Birddog

Even when we master those movements, which are often very challenging for people when performed right, I’ll stick with them for a couple of months and just up the ante with appropriate progressions. Lets take the birddog for example.

Birddog w/ RNT

 

The band adds an additional kinesthetic component where increased stiffness or engagement occurs in the anterior core and glutes. Truthfully, it’s not uncommon for me to START with this variation so the person can feel what their limbs are doing in space.

Birddog – Off Bench

 

I “stole” this one from Dr. Joel Seedman and feel it’s an ingenious progression. Doing the birddog off the bench takes away a component of stability (feet off the floor) and forces people to slow the eff down and learn to control the movement. If they don’t, they fall of the bench. And I laugh.

Your Spine, Move It!

Going back to the assessment for a quick second, it’s not uncommon for me to assess someone and to find that their spine doesn’t move. Whether it’s because of a faulty pattern or they were coached to avoid flexion at all costs (even when asymptomatic) it’s as if their spine is Han Solo frozen in carbonite.

One screen I like to use is a the toe touch drill. When someone bends over to touch their toes there should be a consistent curvature/roundness of the spine. Often, what I’ll see is more of a “V” pattern where they’ll bend over, but instead of seeing a nice curve I’ll see their lower back stay flat throughout the movement; as in zero movement.

This can be just as detrimental as anything else. It may or may not be a root cause of their low-back pain, but I know it’s a red flag I’d like to address.

Segmental Cat-Cow

Below is a drill I’ve been using more and more with my low-back clients. We’re all familiar with the Cat-Cow exercise, where you round and arch your spine moving through a full-ROM.

Cool, great. The human body is great a compensating, and unless you have a keen eye for detail it’s easy to assume that if someone can round and arch their back they’re good to go. But

But are they? Often, if you SLOW PEOPLE DOWN it’ll become abundantly clear that they may move well in certain areas of their spine (thoracic), but not in others (often lumbar).

Coaching them through the movement – point by point, segmentally – is a fantastic way to hammer this point home and to help nudge them to move their spine in a slow and controlled fashion.

 

Give this one a try with some of your clients. COACH THEM. This drill doesn’t require more than two passes (up and down) per set, for a total of 3-4 sets. Helping them understand that they are allowed to move their spine – assuming it’s pain free – is a sure fire way to set them up for long-term healthy spine success.

Categoriescoaching Conditioning speed training Strength Training

What Sport Specific Really Means

Soooo, I’m a dad now. Lisa was a CHAMP all throughout, and I’m confident we’ll be heading home today from the hospital. As a heads up, you can expect just as many pics of my kid as my cat…;o)

I’m still a little busy, so please enjoy today’s guest post from strength coach Erica Suter.

Copyright: tnn103eda / 123RF Stock Photo

 

What Sport Specific Training Really Means

Every time I write an article, I may sound like I want to chop everyone’s balls off.

Truthfully, I get fired up with certain themes in the strength and conditioning world, making my prose honest, raw, and at times, harsh. My article on fitness celebrities, for example, was one of those topics I approached with fervor and sass.

Today’s topic is no different. So let’s dive in:

Sport Specific Training

For the past 5 years, I’ve been lucky to work in both the strength and conditioning, and skills-based realms of performance enhancement. I’m a Certified Strength and Conditioning Specialist who helps athletes get strong, but I’m also a licensed USSF soccer coach who teaches technical soccer skills. I keep my CSCS side separate from my technical side. I’m either in the weight room blasting Skrillex, or out on the soccer field working on my tan:

 

Knowing both worlds certainly makes me aware of the distinction between strength and skill work.

But alas, confusion still arises. Especially amongst parents, I get questions like:

“So do you do sport specific training for soccer players?”
“Can you get Little Johnny to have a stronger throw-in with medicine ball work?”
“Can you do female soccer specific ACL injury prevention?”

Full disclosure: Getting kidnapped by orcs from the Lord of the Rings sounds way cooler than explaining sport specific training to parents.

Note From TG: Hahahahahahahahaha. That was good. I’m stealing it.

I do, however, want to play the part of the understanding strength-skills coach and share some knowledge on this topic. Here goes nothing.

What Is Sport Specific?

Sport specific has been sensationalized in the strength and conditioning industry as a method of training that mimics a specific skill of one’s sport in the weight room. Often, strength coaches are pressured to train sport specific, especially because they have access to a plethora of fancy gadgets and gizmos.

However. Advanced equipment can be more problematic than effective.

We do not have to kick a heavy medicine ball to build a stronger soccer shot. Nor do we need to tie a golf club to resistance bands to generate a more powerful swing. We do not need a baseball attached to a sling shot to improve pitching speed. And we do not need to strap a spontaneously combusting jetpack to a track athlete to get them to sprint faster. Sorry if that was extreme.

Put simply, the more flashy tools we add, the quicker faulty motor patterns arise and skills-based mechanics go down the drain. Not to mention, an athlete will not be able to perform a skill based movement through it’s full range of motion. This can lead to decreased skills performance, weakened neuromuscular firing, less power output, and increased chance of injury. I get it: cool equipment makes parents “oooh” and “ahhh” and makes strength coaches look like magical fairies that shit sparkles.

Alas, I digress.

Some things to consider:

– Practicing a sport with a weighted vest doesn’t allow for pristine sprinting mechanics.

– Performing soccer 1 v. 1 moves with a resisted harness does not allow players to explode with the ball at maximal speed to beat a defender.

– And running sprints with a Bane Mask while holding a football and wearing your helmet and pads is well… stupid.

Two Different Jobs

The strength coach’s role is to get athletes stronger and less prone to injury through proper strength, power, and energy systems training.


In the other corner, the skills and team coaches help with improving the soccer kick, the bat swing, the golf swing, the hockey shot, and the tennis serve. It is not the strength coach’s job to bring the court, field, or ice rink into the weight room and duplicate these actions with loaded contraptions. That is why we have distinguished differences between Certified Strength and Conditioning Specialists and licensed sports coaches.

Expertise exists in the dictionary for a reason.

ex·per·tise
ˌekspərˈtēz,ˌekspərˈtēs/
noun
  1. expert skill or knowledge in a particular field.
    “technical expertise”
    synonyms: skill, skillfulness, expertness, prowess, proficiency, competence; More

Strength Training Carry-over to Sport

Strength coaches don’t mimic skills in the weight room. Rather, they mimic movement patterns that will enhance a skill.

As an example:

Skill: Shooting a soccer ball

Movement patterns: hip extension, hip flexion, core stability, hip stability, ankle stability, plantarflexion, transfer of force through the trunk.

Planes of motions: frontal (plant foot and hip stability), saggital (kicking leg), transverse (transfer of force through core and hips for shot accuracy).

Weight Room “Sport specific” exercises: Dead lifts, hip thrusts, single leg hip bridges, plank progressions, psoas activation, lateral step ups, medicine ball rotational slam, single leg bridge variations, to name a few.

Single Leg Bridge Progression:

 

Lateral Step Up:



Psoas/Core Activation:

 

What we do in the weight room is already “sport specific” to some degree, as strength coaches provide athletes the fuel that is needed to powerfully and deliberately execute skill-based movements.

But if we reallyyyyyyyy want to be sport specific, then the athlete must PLAY MORE OF THEIR SPORT.

Going to drop the mic right there. Thanks.

About the Author

Erica Suter is a certified strength and conditioning coach, soccer trainer, and fitness blogger who has worked with athletes and non-athletes for over 5 years. She is currently a strength coach at JDyer Strength and Conditioning, and also runs her own technical soccer training business in Baltimore, MD. Her interests include writing, snowboarding, and reciting Lord of the Rings quotes to her athletes and clients.
Categoriescoaching Exercise Technique personal training Program Design

If You Want Bigger Arms: Squat

At the expense of sounding like an uber meathead, squats pretty much solve anything. You want to be stronger? Squat. You want more muscle? Squat. You want to lose fat? Squat. You want to beat Captain America in an arm-wrestling match? Squat.

Copyright: Kurhan / 123RF Stock Photo

 

About the only thing squats can’t do is help you grow hair, make you an omelet, and cure cancer3.

There’s a reason squats are a staple in most weight training routines, and today’s guest post by strength coach, George Kalantzis, breaks down the proper progressions most people should consider when starting for the first time.

Enjoy.

The Squatzzzz

“If you want bigger arms- squat. Squatting makes everything grow.”

Sergio Olivia, 3 time Mr. Olympia, on offering advice on how to get bigger.

Squatting has been around for centuries. It is one of the primary movements that Dan John says can impact your life, and also one of the best movements for mass strength and muscle development. Yet unfortunately squats are still one of the most neglected and butchered exercises in the gym.

But Why?

Squats are tough and working hard separates the strong from the weak. Squatting heavy stresses the entire body and it takes a lot of will power and strength to put something heavy on your back, drop down, and stand back up. Therefore most people neglect them altogether.

Then you have some people who claim squats are bad for your knees and stick to leg extensions and leg presses. While it is true that squats can place a lot of stress on the knees, it is typically the form and amount of volume that is the cause of knee pain.

In fact, from a exercise science point of view leg extensions can actually place more stress on the knees than squats because they are an open chained exercises. Open chained exercises like leg extensions cause the quadriceps to contract and pull on the knee ligaments and surrounding muscles without counteraction of the hamstrings. Squats actually recruit both the hamstrings and quadriceps.

Research (Escamilla, 98) supports that squats generate twice as much hamstring activity as leg presses and leg extensions. That same research suggests hamstring recruitment is advantageous to enhancing knee stability and functional capacity of the hips. Squatting does not sound that bad now does it?

Ok, I’m Ready Where Do I Start?

It is always important to start with an assessment to figure out where the you will stand in reference to squatting. Tony wrote an in depth post on that HERE.

Mobility Drills

After establishing a baseline, it is time to begin start preparing the body to squat. Starting with some light soft tissue work and warm-up drills will help prepare the body for full ranges of motion needed to squat and prime the nervous system.

Most people have a hard time reaching full depth in a squat and I have found that it is usually a lack of mobility in the areas of the hips and ankles often leads to compensations in the squat..

Core Engaged Deadbug

A deep squat requires proper pelvic position. If you arch your back to hard during a squat , your femur will have a hard time moving around in the hip socket. This is often the cause of the butt-wink.

A core engaged deadbug will help you learn how to keep the ribs down and control the pelvis which are needed for a good squat pattern.

 

Wall Hip Flexor Mobilization

This drill really teaches you how to keep your glutes tight, extend the hip and flex the knee at the same time to get a deep stretch in the quads. You should focus on getting the range of motion through your hips and not lower back.

 

Kneeling Glute Mobs

I love this mobilization drill because it really looses up the posterior chain and allows you to safely work on hip internal rotation without cranking on the knee.

 

Ankle Mobilizations Drill

An often-overlooked area of squatting tends to be the ankles. In order to squat to full depth the ankle needs around 4 inches of dorsiflexion. If the ankle is lacking the appropriate mobility, you may see yourself coming up n your toes, or not hitting appropriate depth.

 

Squat To Stand With Reach

By the time you have complete the other drills your body should be primed to squat. The squat to stand synchs the entire body and recruits all the muscles needed to perform a good squat. If you have a hard time getting into this position, you may no the ready to squat to full depth.

 

Assisted Squat

Assuming no pain or restrictions are present a great place to start is an assisted version of the squat. There are many ways you can do an assisted squat, but I like using a suspension trainer for assistance.

Holding a suspension trainer allows the trainee to work on static stability and groove a great pattern. Make sure the trainee maintains a neutral back position and uses as much assistance as needed in order to get to the bottom position.

 

Bodyweight Squat Versions

Once someone has mastered the assisted squat, it is time to move onto a bodyweight squat. Here you can really learn how to squat to full depth and drive up under control.

Sometimes people will have trouble with their heels coming up of the ground. If that is the case, you can create a little heel lift with plates or shoes to help the body recognize how to sit back onto the heels and reduce coming up off the floor.

Another common error for someone just learning to squat is a knee collapse. A great trick for that is to put a mini band around the knees. The bands feeds into the bad movement pattern by pulling their knees farther in and the body reacts by correcting the movement.

 

 

Goblet Squat

For most people, a goblet will be the basis of a squatting program. Legendary coach Dan John says that goblet squat is all a lot of people will need and there is a good reason behind that.

Grab a Kettlebell or dumbbell and hold it close to your chest. With your elbows pointing down, lower your body into a squat. Allow your elbows to be inside your knees and put pressure on the outside of your heels to help keep your knees out. Return to the starting position.

 

Many people are under the assumption that the Goblet Squat is just this plain ol’ vanilla squat variation that offer no variety. Au contraire! There are any number of ways to make it more challenging.

Goblet Squat Against Wall

Cannot seem to keep your back straight and knees from caving in? Try the goblet squat against the wall. Face a wall with your feet around 6-12 inches away from it and work to actively pull down into the squat.

Start further away and work closer to the wall, as you get more comfortable with the position.

 

Goblet Squat With Pause

Mastered the regular goblet squat? No problem, try a pause in the bottom of the squat. Pause reps will keep you honest, and really challenge your strength because you cannot rely on the momentum to pop back up from the bottom.

 

Goblet Squat With Heartbeat

This is one of my favorites to use with people, and it is one version that is not used that much. I first saw it from Mike Robertson when I was learning progressions for group training. It is great for people who have shoulder issues and really challenges the core.

 

Offset KB Squat

Holding a kettlebell on one side of the body will expose any asymmetries from side to side and really teach the body to own the position. Try to really focus on driving through the entire foot rather then shifting to the side of the kettlebell.

 

Double KB Front Squat

It only makes sense that once you have mastered the above it is time to load up. The double KB front squat is a great squat version because it really teaches you to sit down rather than back and down.

Essentially what you get is all abs and quads without demanding mobility requirements. It can be very humbling if you have never tried this before.

 

Front Squat

If you have become comfortable with the KB front squat and are ready for more of a challenge it is time to move on the barbell front squat.

Just like the KB, barbell front squats are all abs and quads. They are great because you have to really sit down into the squat rather than sit back or you’ll loose the bar. Due to the position of the bar your body must learn to stabilize the core instead of using back muscles to stand up. If you constantly get stuck hitting depth on a back squat this is a great exercise for you.

 

Back Squat

At this point, we have covered a lot of information on squatting. The back squat requires tremendous strength throughout the quads, hamstrings, glutes, hips, abs, and back. There is a reason why most people mess the exercise up or neglect it all together. If you have truly mastered the above exercises then it might be time to try a back squat out.

If you want to learn how to set-up, Tony wrote an awesome post HERE.

Conclusion

Squatting is a lot tougher then it seems. Consider hiring a coach for help on some of the barbell work, and if you are just starting out, goblet squat variations will surely get the job done. Try not to be a hero and start with something that is in between.

Quick things to consider before squatting:

  • If it hurts, you should hire a coach for an assessment and or see a qualified physical therapist.
  • Not everyone is made to squat to full depth or made to squat.
  • Squatting with a bar is not for everyone
  • When you first start out, you will not need that much weight, typically 45-55 % of your true max. Working on technique and conformability with the different squatting positions should be your first goal before trying more advanced versions.

References

1) Escamilla RF, Fleisig GS, Zheng N, Barrentine SW, Wilk KE, Andrews JR. Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Med Sci Sports Exerc. 1998 Apr;30(4):556-69.

About the Author

George began his time at Cressey Sports Performance as an intern in the fall of 2013, and returned in 2014 as CSP’s Group Fitness Coordinator, overseeing all Strength Camp coaching and programming responsibilities.

George is a veteran of the United States Marine Corps and was awarded an honorary discharge after eight years of service. He possesses an MBA from Southern New Hampshire University and is currently attending massage school to become a licensed massage therapist.

Outside of CSP, George maintains a fitness-related blog that can be found at www.sgtkfitness.com.

He and his wife Shawna reside in Manchester, NH.

CategoriesAssessment coaching

A Peek Into My Assessment Process

I thought I’d do a solid and give my readers an inside peek into my assessment process today.

Copyright: sean824 / 123RF Stock Photo

 

To be blunt: I don’t feel what I do is all that special or altogether revolutionary. But it’s a topic that came up a lot earlier this week when I asked the Twitterverse for some ideas on what they’d like to see me write about in the future.

So, Here Goes

Much of the time the entire process starts with a swipe right an email. Someone reaches out and expresses an interest in coming to my studio in Brookline, MA so I can take a look at their bum shoulder or low back, or maybe to have me audit their deadlift or squatting technique.

They’ll be a few back and forths and I’ll try my best to articulate to them what my assessment will cover. I’ll ask for a little background information – training history, any current/past injuries I need to be aware of, or whether they’re Team Jacob or Team Edward?4 – and then I’ll break down the general flow of the assessment and what they can expect.

In short, I’ll inform them that I divide the session into two parts: The “poking and prodding part” and the “pseudo training session part.” The part where I incessantly blurt out movie quotes is just a given.

The goal, for the poking and prodding part, is to see if any red-flags pop up from a “is anything I’m doing causing any pain standpoint?” and a “do they have the mobility/flexibility of a rusty crowbar standpoint?”

Likewise, the goal of the pseudo training session part is to ascertain general movement quality and to not bore them to tears.

I explain this to them in a much more professional and succinct manner.

Once we’ve established a date/time to meet up I’ll send them the address of the studio (you would think this is obvious, but I can’t tell how many times I have forgotten to do so), pre-payment options if they so choose (PayPal Button), as well as my Health Questionnaire I’d like for them to fill out prior to coming in (to help save time).

Copyright: alexskopje / 123RF Stock Photo

An important point I’d like to note about my health questionnaire (I am not saying you have to do this) is that I consider this an opportune chance to start building a rapport with the client. Most people know what to expect from a standard health questionnaire. Questions regarding their family history, past/current injuries to note, allergies, and what (if any) medications they’re taking are all par for the course. Mine questionnaire is no different.

However, out of nowhere I’ll hit them with questions like:

  • What’s your favorite movie?
  • What’s your pet’s name?
  • Have you ever been bitten by zombie?

Such things help break the monotony and serve as conversation stimulators. Plus they demonstrate I don’t take myself too seriously and that I’m cool as balls.

The Face to Face

Now it’s go time. We finally meet face to face.

I’ve championed this sentiment in the past but it bears repeating:

“The main objective for me when starting with a new client is to not treat the assessment as an opportunity to showcase how much of a walking ball fail they are. It serves no purpose IMO to point out every…single…thing they suck at. Rather, my goal is to do anything and everything I can to demonstrate to them success.”

If they’re coming in with shoulder pain and they lack shoulder flexion, what can I do to 1) help them get out of pain? and 2) demonstrate movements that they can do (pain free)? Moreover, can I use the Test/Retest protocol to see an increase in ROM in shoulder flexion?

If I can accomplish one of those things within an hour, if not all three, it’s a safe bet I’ll likely achieve an easy “buy in” on their end. I’ll also kindly ask them to refer to me as Gandalf from that point on.

I’ll begin each assessment with a 5-10 minute window where we discuss our feelings. Normally I’d rather jump into a shark’s mouth than discuss my feelings with anyone, but it’s about them not me. The best thing I can do is shut up, ask questions, and listen and use the word “why?” a lot.

Example 1

Them: “I want to lose ten lbs?”

Me: That’s cool, why is that? What benefit do you think you’ll receive in attaining that goal?

Example 2

Them: “My goal is to compete in my first powerlifting meet.”

Me (after I high-five them): “Cool. why is that? What benefit do you think you’ll receive in attaining that goal?

Example 3

Them: “I’d like to get stronger.”

Me: “Yeah, that’s cool but it says here your favorite movie is The Matrix Revolutions, is that right? 

Them: “Yep, I love it.”

Me: “Get the fuck out of my gym.”

Sometimes people talk for a few seconds, while others go on for several minutes (and then some). Either way, by getting THEM to talk – and asking why? – I’ll get a better idea of where their mindset is at in addition to having a better appreciate of where they’re coming from.

Something else to note here is that, often, coaches will use the interview process to ask about coaches and trainers the person may have worked with in the past and their experiences with them. I think it’s a good idea to ask. However, what I find is all too common is some coaches take it as an opportunity to lambast the other coach.

“Your previous trainer did whaaaaat? That’s so stupid!”

Don’t do that.

Just nod your head, say something to the affect of “huh, that’s interesting,” and move on. You’re not doing yourself any favors by talking smack about other fitness professionals. In fact I think it comes across as very unprofessional.

It’s Time to Poke and Prod

NOTE: Just realized this comes across as slightly creepy. Rest assured things stay 100% PG.

At this point I’ll take out my training table and start the formal assessment. To be honest: while I do have a checklist I work off of, no two assessments are the same. Having the checklist helps, but everyone’s different. While there is some overlap, what I look at and how I assess a 22-year old college baseball player can be quite different compared to a 47-year old accountant with limited exercise experience.

To that end, every fitness pro approaches assessment differently. I’ve taken the FMS and use portions of it all the time. However I’m going to try my best to cater the assessment to match the person standing in front of me. That’s the beauty of having my own spot. I can do whatever the heck I want.

If that means going off the beaten track so be it.

I’d be remiss not to mention it’s inevitable there’s going to be a degree of bias. One’s training philosophy and values will come into play. For example I’m a “strength” guy. I like getting people strong (while also helping them feel a little more athletic). Despite my assessment I’m still going to have people deadlift, squat, press, row, carry, lunge, and perform first pumps x infinity to Annie Mac radio.

Some may be like, “WTF Tony. What’s the point in doing the assessment, then, if all your going to have them do is the same stuff you have everyone else doing?”

Fair question.

The assessment helps me figure out someone’s starting point. More to the point, the assessment helps me figure out what variation of those lifts will be the best fit given their goals, ability level, and movement quality.

As an example, I use the table assessment to perform a hip scour and gauge hip (IR/ER) ROM. If someone has 45-50 degrees of ER and 20-40 degrees of IR (and appropriate hip flexion ROM) it’s a safe bet they’re okay with squatting below 90 degrees (or with most anything else I’d have them perform on the gym floor). If not, well, I’ll adjust.

I can also perform further “screens” to see if the lack of ROM is due to actual “tightness” or if all I have to do is work on someone’s REACTIVE stability:

 

I can also use the Shoulder Flexion Screen to see whether or not overhead pressing is a good idea.

In the end, I’m not going to sit here and say you MUST do “x, y and z” because I don’t know what you should or shouldn’t be doing. All I know is that there’s no one right way, but that getting people OFF the table is more valuable to me.

The Pseudo Training Session

The poking and prodding part takes, maybe, 15 minutes to complete. 20 minutes tops. Sometimes less.

I don’t want people feeling like a patient and I’d much rather get them on the gym floor doing stuff. I get more information this way anyways.

Here’s where I’ll take a look at their hip hinge, squat, and single leg (front plane) stability. If need be, I’ll regress or progress accordingly. For some a hip hinge is showing them a cable pull-through.

 

For others it’s an actual deadlift.

 

Remember: SHOWING THEM SUCCESS is crucial.

Show people what they can do, and don’t perseverate on what they can’t.

At this juncture I’ll also begin to showcase some of the “correctives” I may want them to do. Some may need to prioritize their T-spine mobility or maybe we need to spend some time activating their glutes. Or, maybe we need to show them a good movie, like The Royal Tenenbaums.

I’ll also break down why (and how) I want them to foam roll and do their soft-tissue work, and then I’ll basically take them through a quick training circuit. This may come down to a short-n-sweet A1-A2 circuit for a few sets. Or, I don’t know, maybe we’ll take our shirts off and perform bicep curls for ten minutes.

Either way I’ve done all I can to have (hopefully) given them a positive experience and a better idea of my coaching style, what a typical training session would look like, and how I’m going to help them increase their general level of badassery.

Buy in = they give me their credit card number….;o)

PS: If you’re really interested into diving into my assessment process check out mine (and Dean Somerset’s) resource Complete Shoulder and Hip Blueprint.

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Categoriescoaching Exercise Technique

Getting Your Weight Back on the Deadlift: A Simple Trick

I woke up this morning struggling to come up with something to write about. Whenever that happens I tend to default to my wheelhouse…..

…..Deadlifts.

Copyright: spotpoint74 / 123RF Stock Photo

 

Well, it’s either that or I start breaking down plot points of some my favorite 90’s television shows like Melrose Place, Party of Five, or 90210.

For instance:

  • I’ll tell you right now, Billy and Allison were doomed to fail. Once you break the roommate-to-lovers barrier it’s all over and stuff starts getting weird. Plus when you throw Amanda (Heather Locklear) into the mix…well, shits bound to go down. (Melrose Place).
  • Sarah Merrin (Jennifer Love Hewitt): the greatest high-school girlfriend ever? (Party of Five).
  • Is this a scene from 90210 or an actual video from one of my high school dances?

 

These are all IMPORTANT QUESTIONS people.

Joking aside (but not really joking), one of the more prevalent snafus with regards to people’s deadlift technique is their inability to get their weight back. This can lead to a few issues:

  1. One’s weight shifting forward (anteriorly) resulting in pulling through the toes rather than the heels.
  2. The barbell, in this case, will often “get away” from the lifter.
  3. Both scenarios resulting in a poor line of pull where the axis of rotation is further away from the barbell oftentimes compromising low back (spinal) integrity.
  4. More to the point: the barbell feels like a goddamn magnet is attached to it.

One trick I often use is to cue people to use the barbell as a counterbalance to get their weight back, as if they’re trying to wedge themselves into the floor:

https://www.youtube.com/watch?v=LdQGC-QwyAQ

 

But Wait, There’s More

However, different people learn shit differently. How’s that for putting something eloquently? While some people are more visual or auditory learners (either showing or telling them what to do), others are more kinesthetic learners. Meaning, sometimes, in order to understand what their body is doing in space, they may need a little more feedback.

This is where using props comes in handy.

One trick I like to use to teach people what it means to get their weight back is to use a box.

 

The idea is to set a box underneath so that when they grab the barbell they have to “sit back” until they feel the box. It’s important to note it’s more of less a hover than it is actually sitting back onto the box entirely.The objective is to maintain tension throughout. I.e., no relaxing on the box.

I don’t know, I find it works well for some people and it’s always cool to witness the “ah-HA” moment when they finally get it.

Give it a try and let me know what you think,

Categoriescoaching Exercise Technique personal training Program Design Strength Training

The Beginner’s Checklist for Deadlift Badassery

It’s the start of a new year and with it a proverbial reboot or rejuvenation towards one’s health and fitness. Well that, and a metric boat load5 of Facebook statuses of people complaining about all the “newbies” crowding the gym.

Copyright: langstrup / 123RF Stock Photo

 

I am not one to complain because 1) I don’t typically work out in a commercial gym 2) Nah nah nana naaaaah and 3) I think it’s a good thing when people decide to be more proactive, take an active role towards their health and well-being, and join a gym. I mean, really? Are you that inconvenienced? I can appreciate it’s slightly annoying when there’s a traffic jam at the power rack (made worse when people are using it to perform bicep curls) or that it’s more or less an obstacle course to walk around all the meandering patrons doing this thingamajiggy or that whateverthef***.

Relax. Deep breaths. It’ll all be over by the second week of February…;o)

Nevertheless, as pumped as I am that people take the initiative to begin an exercise regime, I’d be remiss not to cringe – just a little bit – at the overzealousness of some as they begin their fitness journey.

Last week was one of the rare weeks where I trained every day in a commercial gym (my wife was on vacation and I joined her at her gym) and while it was great to observe people getting after it, the coach in me couldn’t help but start to hyperventilate into a paper bag want to be a coach.

For example I saw a lot of people deadlifting. It was cool. I wanted to go over and high-five every single person. However, that would have been weird and possible justification for a restraining order I kept to myself, but past all of that was an insatiable desire to want to fix a lot of deadlifts.

I admired their intent, but I’d be lying if I said a small piece of my soul didn’t die watching a few people doing their thing.

You see, for a lot of beginners what I “think” ends up happening is that they watch a re-run of the CrossFit games on ESPN or watch videos like this:

 

…and are all like “that’s badass, I want to do that,” not recognizing that 1) a deadlift is much more than just bending over and lifting a barbell off the ground (regardless of whether it’s 1000+ lbs or 50 lbs) and 2) a straight bar deadlift (from the floor) is the most advanced variation of a deadlift there is. Not many people are ready or prepared enough on Day #1 to perform this safely and with proper technique.

So I figured I’d offer a sort of “check-list” for beginners to consider, and what I feel would be the appropriate progressions to follow to work up to a straight bar deadlift.

Note to Internet Hero Trainer Guy/Girl Who Will Inevitably Call Me Out On Why I Didn’t Address This Thing Or That: This is not a dissertation, it’s a blog post highlighting a few candid thoughts and processes. This is no where near an exhaustive breakdown of deadlift technique or programming.6

Checks and Balances

Everyone is different and there’s no ONE right way or variation or cue that applies across the board. People have different leverages, injury histories, and experience levels and it’s important to take all those things into heavy consideration when coaching anyone up on the deadlift.

I will say: I know what I DON’T want to see. This:

That’s pretty much THE golden rule.

Because it makes me do this:

There are any number of reasons someone’s deadlift may look like the above picture:

  • Lack of hip mobility to “access” the hip flexion required to get that low to floor.
  • Lack of t-spine mobility (specifically extension).
  • Lack of ankle dorsiflexion.
  • Lack of kinesthetic awareness.
  • The novelty of the exercise.
  • They were born on a Wednesday. I don’t know.

Obviously step #1 would be to address and musculoskeletal/mobility restrictions that may be present.

Lack of Hip Mobility

Wall Hip Flexor Mobilization

 

Dynamic Pigeon to Half Kneeling

 

Shin Box

 

Lack of T-Spine Mobility

Side Lying Windmill

 

T-Spine Extension (Done Right)

 

Lack of Ankle (and Big Toe) Dorsiflexion

This is a component that’s often overlooked. If someone can’t access dorsiflexion it’s going to compromise their ability to get into deep(er) hip flexion to get down to grab the barbell.

Active Ankle Dorsiflexion

 

Metatarsal Active Squat Drill

 

Lack of Kinesthetic Awareness

Oftentimes it’s lack of awareness of what the body/joints are doing in space that’s the limiting factor. I like to use the Cat-Camel drill to build context and to demonstrate what I don’t want to see (rounded back) and what I do want to see (neutral spine)

 

Addressing Novelty (<— This is HUGE)

Here we have the nuts and bolts. Much of time, even though the stuff discussed above is very important, it comes down to the novelty or “newness” of the exercise as to why some people fail. To be blunt, and as alluded to earlier, much of the reason why many fail at deadlifting from the get go (and end up hurt and using the lame excuse that deadlifts are dangerous for everyone) is because they’re too aggressive and end up gravitating towards variations (and loads) they’re not ready for.

They either don’t understand what it actually means to hinge through the hips (which is all a deadlift really is: it doesn’t always have to mean pulling a heavy barbell off the ground) and/or they fail to progress accordingly based off their experience and leverages.

Learning what it means to dissociate hip movement from lumbar movement step #1 in grooving a bonafide hip hinge. One of the most popular drills to do so is the Wall Hip Hinge. Unfortunately, as harmless and innocuous as it looks it’s easily butchered. Here’s how I like to coach it up:

 

Another drill I like is the Tall Kneeling Handcuff Hip Hinge. Here we can take some joints of the equation and place a KB behind the back, which, for some reason, works. I think Gandalf made it up.

 

If you’re’ interested in learning some more hip hinge drills you can check out in THIS article I wrote a few months ago.

Assuming I’m comfortable with someone’s hip hinge now it’s time to start adding some load.

Remember: You DO NOT have to use a straight bar, and I’d caution against it for more beginners. The only people who have to use a straight bar are competitive powerlifters and Olympic lifters. Generally the people who say otherwise are those who don’t coach people. So if some Joe Schmo internet warrior tells you otherwise tell him to f off.

While there are always exceptions to the rules my progression series is as follows:

1. Master Hip Hinge Drills.

2. Cable or Band Pull-Through.

 

3. Kettlebell Deadlift: Elevated if need be. And from there we can progress to pulling from the floor as well as ramping things up to 1-Arm KB Deadlift (which adds an additional rotary component), 2-KB Deadlift, and even Hover Deadlifts:

 

4. Trap Bar Deadlift: The trap bar (or hex bar) deadlift is an excellent choice for beginners or those with limited experience because of its user friendliness. This is often my “go to” variation for everyone I begin working with.

https://www.youtube.com/watch?v=p-sA3PG1kGY

 

  • For starters one’s center of gravity is inside the bar, which makes it easier to maintain an upright torso angle and a better neutral spinal position. All of which translates to less shear loading on the spine.
  • The elevated handles make it easier for those with mobility issues/restrictions – such as limited hip flexion and/or ankle dorsiflexion – to perform in a safe and successful manner.

5. Rack Pulls or Block Pulls: Here we can start adding anterior load. With the barbell now in front of the body the axis of rotation is further away which can result in more stress on the lower back. This is fine so long as neutral spine is maintained.

I’d note here that I much prefer Block Pulls. I find they have more carryover to the actual deadlift as you’re still able to get slack out of the bar (which you’re unable to do with a rack pull). Both are great options, though, when introducing straight bar variations.

Is your spine still attached? Can you still feel your legs? Good. Lets move on.

6. Sumo Deadlift/Conventional Deadlift: Look at you, son! Pulling from the floor now. Whatever variation allows for the most success, feels better, and guarantees proper spinal position is the one I’ll run with.

Sometimes people picked the wrong parents and their anatomy dictates what will be the best fit long-term. Generally speaking those with mobility restrictions, longer torsos, and short(er) arms will prefer sumo style over conventional. I prefer a middle-ground approach for many and often use a Modified Sumo Stance with my clients/athletes:

https://www.youtube.com/watch?v=q6Xjb72gGTE

 

None of this speaks to the other particulars I like to go over with trainees with regards to foot placement, hand placement, leg drive, common mistakes with lockout and the descent, not to mention appreciating, getting, and maintaining body tension. You can do a search on the site and find an abyss of other deadlift articles that go over all those things.

The goal today was to showcase my (general) approach to deadlifting with beginners. I hope it helped.

Addendum (Other Stuff I Wanted to Say)

1. Consider hiring a competent coach to show you the ropes. A good litmus test to figure out whether or not they know what they’re talking about:

  • Ask them if they know who Andy Bolton is.
  • Have him or her point to their posterior chain. If they point to their abs. Walk away.
  • They can differentiate between a deadlift and a squat.
  • They actually look like they lift weights.

2. Stop BOUNCING your repetitions. It’s a DEADlift, not a BOUNCElift. On each rep, when you return to the floor, you should come to a complete stop. “Reset” your air and spinal position, and repeat.

3. I HATE high-rep deadlifts, especially for beginners. Fatigue is going to compromise form. Try to stick to no more than 5-reps per set.

4. Home base – in terms of loading – should be in the 65-80% range of 1-rep max. Not that this means you should test your 1RM right away. The thing to consider is that you don’t NEED to train heavy to start. Beginners or un-trained individuals can train with as low as 40% of 1RM (Hint: that’s super light) and still reap all the benefits and gain a training effect. Honing technique should be the main goal at this point.

5. Anyone see La-La Land yet?

Categoriescoaching Exercise Technique

Two Cues to Clean Up Your Turkish Get-Up

Hope everyone’s New Years was fantastic and safe. Lisa and I celebrated our last Holiday as non-parents by being lame and going to bed at 9 PM New Year’s Eve. We figured we’d start a new hash-tag to highlight the fact: #sleepingwhilewecan.

2017 is here and with my first post of the year I wanted to discuss two common mistakes I see people make with their Turkish Get-Up.

Copyright: karmiic / 123RF Stock Photo

 

Lisa has been on vacation from work since before Christmas and I’ve taken advantage of tagging along in the mornings to train with her at her commercial gym. I don’t make it into commercial gyms all too often, but when I do you can bet two things will happen:

  1. I have to do everything I can to not want to gauge out my corneas.7
  2. I always pick up some good ideas for blog fodder.

During the past week I’ve noticed a lot of people performing Turkish get-ups, which is awesome. I think it’s rad to see more and more people venturing out of their comfort zones. Unfortunately, I’ve also noticed a few common themes with regards to questionable technique while observing the same people. Mistakes that are very subtle in nature, but can make a profound difference when it comes to reduced injury risk when corrected.

1) Rolled Shoulder vs. Packed Shoulder

This is the one snafu I see the most often. When someone transitions from the forearm to the “T” position (to the hand) they’ll allow the shoulder supporting their weight to roll forward. Kinda like this:

rolled-shoulder

Ouch.

With bodyweight or a lighter KB it won’t be that big of a deal. However, it’s a bad habit to fall into (even with light loads) and is going to place a lot of strain on the anterior shoulder, most notably the bicep tendon.

The better approach is to ensure a “packed” shoulder. Like this:

packed-shoulder

Bonus points for the sick Star Wars t-shirt. Demerit points for pitting out. My bad.

The simplest verbal cue I’ll use in this case is to tell the person to “place you shoulder blade in your back pocket” or maybe to say something to effect of “cork screw your hand into the ground.”

Both work equally well and place the shoulder in a far superior (and stable) position to transition forward.

2) Not Getting Under the Bell

Another common mistake I see often is people not getting underneath the bell when transitioning from the tripod/3-point stance to half-kneeling.

Most will perform more of “teapot” motion cranking through their lumbar spine (<– props to Artemis Scantalides for the teapot analogy) rather than hinging INTO their hips to get underneath the bell.

Here’s a quick 1:15 minute video explaining what I mean:

 

 

Learning to use the hips is crucial here and helps with getting a feel for what it means to “control” the bell. Not surprisingly some people struggle with this. Here’s simple way to groove things and get those hips nice a juicy:

 

Give the above suggestions a try and let me know if they make a difference. If not, I guess I’ll GFM…;o)

CategoriesAssessment coaching Motivational psychology Strength Training

How to Make Your Clients Super F***ing Strong (While Also Keeping Them Healthy)

Today’s guest post comes courtesy of one of my favorite people in this world, Todd Bumgardner. Todd’s a straight-shooter (if you couldn’t tell from the title of this post) and a coach I respect a ton. He and Chris Merritt started The Strength Faction not too long and the premise is simple: it’s strength coaching for strength coaches.

As coaches we tend to put the health and well-being of our clients before our own. However, The Strength Faction helps to bring levity to the situation by fostering a unique environment where a support network is put in place coaches get coached by other coaches.

Basically, you’re amongst your people.

I’ve personally been involved with the Faction myself – I’ve been invited twice to speak and perform a Q&A with the group in an online forum – and it’s been wonderful to see its growth and how it’s helped a litany of coaches improve their assessment, program design, and coaching skills.

Todd and Chris just released their new resource The Strength Faction Super-Simple Guide to Writing Kick-Ass Training Programs so you could get a taste and closer look for the systems they’ve developed over the course of 10+ years in the industry which have allowed them to get to the point of writing hundreds of (individualized) programs monthly in an efficient manner without ever sacrificing quality.

I know every coach hits a boiling point where writing programs becomes a major chore and time-consuming endeavor. Wouldn’t it be great to learn a system to better streamline the process, make it less task-intensive, while at the same time allowing you to do what it is you do best?…coach.

Wouldn’t that be something?

How to Make Your Clients Super Fucking Strong (While Also Keeping Them Healthy)

Copyright: subbotina / 123RF Stock Photo

 

Something crazy began to happen at the end of the last decade—getting strong was dubbed cool. And, as we approach the end of 2016, the coolness has gained popularity. Clients are approaching their coaches with objective, measurable strength goals instead of the traditional, I wanna lose fat from right here (points to body part), ambiguity.

Sure, we still get the body comp goals—as we should—and there are still a plethora of odd requests, but it sure is rad that people want to sling iron and kick ass.

In the spirit of helping other folks help other folks to hoist and reap the benefits, here are some tips to help you write training programs that kick ass, and make people fucking strong, while also keeping them in one piece.

Lower the Strength Volume

Holy simmering cat shit! We’re talking about strength and the first thing I’m telling you to do is keep the strength volume down? Yeah, baby, I am.

It doesn’t take grandiose training volume to make people strong—in fact many times we over do it in the name of strength volume while mistakenly sacrificing other qualities. I know because I made that mistake for years—hitting my own training ceilings far too quickly while also creating same, low plateau points for my clients. Reality is most normal folks don’t need a great deal of strength volume to get stronger.

On a three-day, concurrent training program, two strength-focused lifts, with eight to twenty-four total reps for each, are usually plenty. (I say usually because there are sometimes extenuating circumstances.) Precede the strength work with core and mobility work, and follow it with some energy systems development and you’ve given a lady or gent plenty of stimulus for strength, health, and positive change.

Use Concurrent Splits

While they may not have the same sexy appeal as advanced techniques like German Volume Training, or High-Frequency Strength splits, concurrent splits are the way to go when programming for general pop clients. Sure, super-specific training blocks may get our folks faster results, but their narrow focus doesn’t do our folks any favors in the long run.

Concurrent programming is more reflective of real life and helps folks accommodate stressors because none are toweringly more intense than the others. Making it more sustainable than block periodization. We can accentuate some qualities slightly more than others during training phases—and I bid everyone to do so—but maintaining all qualities throughout the training year does best to make our folks strong while also keeping them healthy.

During one phase per year, get a little strength heavy. During another bump up the conditioning volume and sacrifice the other variables. Use one training phase to include more load-free movement. But all the while train all of the qualities.

Educate Clients on Rate of Perceived Exertion (RPE)

A lot of folks don’t have a good concept of how hard they’re working—and they’re often not sure how hard they should be working. RPE solves that problem.

The common interjection is, what about percentage based training? Well, percentage-based training hinges on a one-day snapshot of a person’s nervous system that is extrapolated to the entirety of their monthly program. That dog just won’t hunt. RPE gives the client, and the coach, the ability to auto-regulate programs on the daily to match current training status, feeling like a bag of smashed assholes, etc.

Have that smashed asshole feeling? That’s great, back the RPE down today, champ.

RPE is also more educating—it gives folks the opportunity to ascribe a number to their subjective feeling. But what if they aren’t in tune with how hard they’re really working? We have to give them something a little challenging for them to sharpen their perception. When we push them to that point, we draw attention to it so that they can comprehend and internalize that feeling so that future training efforts have context.

At our Strength Faction-sponsored gyms (BSP NOVA in Dulles, VA and Rebell Strength and Conditioning in Chicago), as well as with our Strength Faction members, we use a simple RPE system that we borrowed from powerlifting coach Mike Tuchscherer. Here it is:

@10: Maximal Effort. No reps left in the tank.

@9: Heavy Effort. Could have done one more rep.

@8: Could have done two or three more reps.

@7: Bar speed is “snappy” if maximal force is applied.

@6: Bar speed is “snappy” with moderate effort.

Most of our work is done in the @7 to @9 range, with most of the strength sets done around @8 and assistance training @7.

Progressions, Regressions, and the Best Positions Possible

Our first job as coaches is to use our best judgment to put a person in the best possible position to be successful. It’s our coaching motto at BSP NOVA, and it would a great oath if fitness coaches were sworn in as doctors and lawyers are. The best position possible is an ideal that encompasses programming variables, exercise selection, and coaching’s psychological positioning.

Let’s think in terms of exercise selection. Our job is to choose exercises that put people in the best position to display their strength. For many folks the strength is in there, they’ve simply never been put in the right position to demonstrate it. That’s why progression/regression systems are so important—and why the 4×4 matrix is such a useful tool in constructing them.

Courtesy of Dr. Greg Rose

The body must feel safe and stable in order to generate force. If it feels neither, it employs a heavy governor that seriously limits nervous system output. So, if we ask someone to generate force from a position that they don’t “own” we’re doing them a disservice—there’s no way that they can optimally demonstrate their ability. People are often stronger than they realize—they just have to be put in the right positions to display their strength.

How about a hypothetical? Let’s use the deadlift/hip hinge as an example.

You program deadlifting for a client only to find out that they can’t dissociate their hips from their spine and round the ever-living bejesus out of their spine just to grab the bar. So, you decide to cut the range and elevate the bar. Rack pulls are the answer! But you try rack pulls only to find a similar, yet less offensive, problem. So you’re like, ‘goddamn, what do I do now?’

Well, you realize that gravity and load each pose a threat to the nervous system, so you decide to reduce the effect of both—you put your client on their knees and have them perform a handcuffed hip hinge (they hold a kettlebell behind their back and hinge their butt into it). Voila! They’re successful.

Note from TG: Here’s a great video of the standing handcuffed hip hinge by CSP coach Tony Bonvechio

 

They’re able to hinge well—moving at the hips while maintaining a relatively still spine. You’ve found the move that allows them to demonstrate their strength. Will they keep this move forever? Hell no. But at this point in time it’s the best place for them to be—for them to learn how to strongly move. And with time, and your coaching, they’ll progress to a more challenging hinge that suits their frame.

This is drastic case, but it’s a useful illustration. Progression/regression systems give us a simple, efficient means to put people in the best positions to train safely and develop strength.

Coach Toward Mastery

I take every chance I get to quote Dan John. He’s a good man.

I hope throughout my life I can give the world a quarter of the value that he has. He makes the profound simple and never comes from a place of superiority—he only wishes to share his experience. As our first guest on the Strength Faction QnA, he did just that.

He told us a story about a client that he was working with whose results were diminishing. When they had a conversation about the problems, the client said to Dan that it seemed as though he was getting bored when he wrote his programs. He was making too many changes. The client remembered that when he was making the best progress, Dan was keeping things simple, not doing anything fancy. He was making the minor changes that need to be made to challenge the body without the façade of circus tricks.

Dan quickly righted the ship and got his client back on the bath to mastery. After telling the story Dan impressed upon us the importance of coaching toward mastery—of not getting bored as the coach. In fact, he said, “Don’t YOU get bored.”

If we want to make our people strong, we need to make them good at lifting. Rather than a constant rotation of exercises parading through their programs, keep the productive staples and figure out how to load them in novel ways. As your clients grow in skill, they’ll grow in strength.

Make People Fucking Strong

This advice is, of course, not all encompassing. It’s the best I could do with 1,500 words. But if you heed this advice, and use it to frame your programming mindset, you’ll be on the right track toward making your people super fucking strong.

Super-Simple Guide to Writing Kick-Ass Training Programs is available now. Check it.

—> HERE <—

Categoriescoaching Conditioning Program Design

The Bloop, Bloop, Bloop Workout

Anyone who grew up in the 80s and 90s is likely very familiar with the video game Super Mario Bros. I had my introduction to the game the morning of December 25, 1987 after spending half an hour going mental once I realized Santa had dropped off a Nintendo Entertainment System underneath our Christmas tree.

Copyright: nicescene / 123RF Stock Photo

 

Back in those days each system came with a few “complimentary” games: Super Mario Bros and Duck Hunt. The latter of which was included if you also had the system that came with the Zapper Gun.

Mine did.8

Anyways, Super Mario Bros has since had, I don’t know, 47 different iterations and has become a recognizable icon in our cultural fabric. As it happens my wife and I have a funny thing we do that’s a subtle reference to the game whenever we’re around each other and need a little “pick-me-up.” As an example she may hit up her Nespresso machine for a quick caffeine fix and I may inject an energy drink directly into my left ventricle.

What follows is often a sarcastic “bloop, bloop, BLOOP” sound that one of the two of us will make. You know, the same sound little Mario makes when he comes in contact with a Super Mushroom and becomes Super Mario.

https://www.youtube.com/watch?v=G4_nBSQ68A8

 

HAHAHAHAHAHAHA.9

Really, though, anything that provides a bit of a boost or “power up” can be substituted here. A large glass of water, a power nap, a zombie Apocalypse, anything.

Even your workout.

Your workouts don’t always have to be a grind or always make you collapse in a pool of your own sweat. There’s a time and place for that of course. Like I always say, lifting weights or training isn’t supposed to tickle. However I find far too many people fall into the trap where they’re more concerned with constantly killing themselves in the gym – be it because they feel that’s the only way to make progress, or worse, to win some sort of popularity contest on social media – rather than make a concerted effort to get better, see results, and/or work towards a legitimate goal.

Training with purpose or with a goal in mind is never a bad approach. That being said, every training session doesn’t have to be life or death. I think it was Paul Carter who came up with the idea of 80% workouts.

  • 10% of the time you will feel like garbage. These workouts are the worst. It happens. It’s likely you’ll need a change of plan.
  • 10% of the time you will feel amazing. You walk into the gym and feel like you could beat Jason Bourne in a fist fight.
  • 80% of the time you’re just, you know, there. Nothing spectacular.

It’s those 80% “meh” workouts that matter most. You get in, do the work, don’t miss any reps, and move on with your life. Instagram doesn’t even have to know about it. It’s unsexy and boring, but it’s that consistent attack on being consistent that we should all strive for.

I don’t want to leave you hanging. What do you do when you walk into the gym, have an epic session planned, but one of those 10% days happen where you feel like a bag of dicks? On one hand you could just reverse trek, hop back into your Camaro, go home and crush a steak. On the other, you could still workout…but in a way that will enhance recovery and help you feel like a million bucks.

The Bloop, Bloop, Bloop Workout

The following are some Super Mushroom options to help turn you turn Little Mario into Big Mario.

Option 1: Glutes/Core/Bodyweight

I see Bret Contreras use the option often and it makes a lot of sense. Your glutes and core musculature tend to be harder to fatigue and can generally handle a little more volume without it affecting your subsequent training sessions.

Plus most people could use some additional work in those areas anyways.

Here’s a favorite circuit I like to use myself (and with my clients):

A1. Band Resisted Hip Thrust x 15 or Frog Pumps x Infinity (<— 25-50+ reps)

A2. TRX Row x 10-15

A3. Bodyweight Squats x 15-20

A4. Yoga Push-Up Complex x 5/side

 

A5. Birrdogs w/ Band RNT – x10/side

 

A6. Half Kneeling Hip Hinge Matrix – x3-5/each/side

 

The idea is to perform in circuit fashion with 60s rest at the end. I like to shoot for a total of five rounds. Total work time = roughly 10-15 minutes.

Option 2: I’m an Athlete Tony, Treat Me Like One Dammit!

Alternatively we can implement what’s referred to as a Neural Charge Workout.

What’s a neural charge you ask?  It’s simply a way to train the CNS in an efficient and non-ball busting way (<=== how’s that for science?).

Implementing more of this type of training is a great way to not only help with recovery, but also to improve inter and intramuscular coordination, increase recruitment of high-threshold motor units, increase rate coding, and lets be honest: it’s just plain fun.

As well, I’d even argue it’s a great way to decrease joint stress (as your utilizing (mostly) concentric based movements), not to mention there’s an obvious metabolic component as well. And it gets people more athletic.

Nevertheless the basic premise is this: Pick 5-6 exercises or drills and perform them as explosively as possible in circuit fashion. I should also note that it’s important to allow full recovery between each exercise. So when I say circuit fashion it’s not like you’re going to rush through it. And you’re not going to perform many total reps. I’d say 3-5 max.

A1. Band Resisted Broad Jumps – x3-5

 

A2. Med Ball Floor Stomps – x3-5

 

A3. Sprinter Step-Up – x3-5/leg

 

A4. Explosive Push-Up to Box – x3-5

 

Height of the boxes (or steppers) will vary here depending on ability.

A5. HAS (Heavy As Shit) KB Swing – x3-5 (you know, heavy)

 

This is where I may swing the beast around like a boss.

What’s listed above are just options. You can substitute anything you’d like in their place: box jumps, Heidens, 10 yd starts, pressing variations vs. chains, or whatever.

The important thing to consider is alternating between upper and lower body exercises, and if you’re going to include things like med ball work, core specific work, OLY lift variations, sled work, and the like, you need to put some thought into the order.

From there, as noted above, you’re gong to cycle through the exercises (making sure to recover between each) for a specific number of rounds or for a specific amount of time. Six rounds takes me around 12-15 minutes which is just about right in my book.

Remember: the idea here isn’t to hate life and train until you shit a liver. If anything after this type of session you should feel refreshed and ready to take on the world. This is what I mean by Bloop, Bloop, Bloop. You should feel energized and good after this session.

There’s a bit of autonomy and personal preference with regards to exercise selection, but I’d caution against going overboard. Stick to “easy” stuff for no more than 3-5 repetitions. Try to shoot for no more than 15 minutes of work and GO HOME.

Seriously, go home.

CategoriesAssessment coaching Exercise Technique Program Design Strength Training

Deadlift Deep Dive: The Deficit Deadlift

First things first: Lets address the obvious. If there were a contest for best blog title of 11/22/16 featuring a kick-ass alliteration starring the letter “D,” I’d totally win it today.

I got the idea the other day after listening to a popular segment on EW Radio called Diva Deep Dive.10

It’s a killer idea and I am woefully unoriginal, so I took it upon myself to steal it and replace the word “Diva” with “Deadlift.” Because deadlift.

Copyright: spotpoint74 / 123RF Stock Photo

 

The Deficit Deadlift

The deficit deadlift is a variation where the trainee stands on an elevated surface – a plate or some form of platform such as an aerobic stepper or stacked rubber mats – and tries not to shit their spleen lifts a barbell off the ground.

Photo Courtesy of BodyBuilding.com

It’s viewed as more of an accessory movement to the deadlift and is often utilized to address issues with the initial pull off the ground. The idea being the increased ROM (Range of Motion) will make the lift harder and help those who are “slow” off the ground.

Some coaches love it and feel it’s a valuable asset to anyone’s training repertoire, while others hate it and view any of the following…

  • Jumping into a live volcano.
  • Swallowing a cyanide pill.
  • Juggling chainsaws.
  • Watching an episode of Downton Abbey.

…as a more valuable use of one’s time.

As with most debates in the health/fitness world the answer always lies somewhere in the middle. So lets break things down shall we?

Origins

I’m pretty sure this particular variation was invented by Ernest Hemingway, but I could be making that up.11 Unlike, say, the Jefferson Deadlift (named after old-time strongman Charles Jefferson) or the Romanian Deadlift (invented by someone from Romania?), no one really knows where the deficit deadlift came from. Besides, who cares, right? The name itself implies what it is.

Unless, and this will blow my effing mind if this is the case, the deficit deadlift IS actually named after someone with the last name Deficit. Man, how ironic would that be?

Addressing the Elephant in the Room

Most of the naysayers of the deficit deadlift will usually chime in with something like “it’s dangerous.” To which I counter…..

via GIPHY

There’s no better way for me to chime in on this matter than with this quote from strength coach Andrew Sacks taken from an article he wrote titled Defending the Deficit Deadlift:

“The main argument for dropping the deficit deadlift is that it’s dangerous, and by setting the bar at a height slightly below a traditional deadlift we’re turning a strength-training staple into a lower-back horror movie.

Consider that when we deadlift, the height of the bar is totally arbitrary. Nobody hired scientists to figure out the “ideal” diameter for 45-pound plates. Everybody just agreed that they all should be roughly 17.5 to 18 inches.

So if the diameter of the plates – and therefore the height of the bar – is arbitrary, does it matter where we pull from as long as we maintain form? The short answer is no.”

To that end, I don’t agree that the deficit deadlift is dangerous or that it should be contraindicated altogether. I do agree, however, there are contraindicated lifters, and that a lot of people – due to poor movement quality, anatomical factors, skill level, past or current injury history, and yes, their own stubborn stupidity – are unable to perform this variation with appropriate technique and therefore should avoid it.

^^^ That Stuff I Just Mentioned, Lets Talk About Em

Movement Quality: It’s a rare event when someone walks in on Day #1 and can perform a deficit deadlift flawlessly. I’d argue it’s rare someone can walk in on Day #1 and perform a conventional deadlift flawlessly. It’s human nature to think we’re all better than the average cat. Everyone thinks they’re a better driver than everyone else. It’s likely you’re just as horrendous at parallel parking as the next person.

This sentiment spills over into fitness too. Many people think they’re more advanced than they really are and like to skip over the seemingly “easy” stuff (Kettlebell Deadlift) and catapult themselves into expert level territory (Deficit Deadlift)…despite having the movement quality of a pregnant turtle.

By today’s standards, many people don’t move well and lack the mobility requirements to perform a standard deadlift, let alone one performed from a deficit. Getting down to the barbell requires a fair amount of hip flexion. And if someone lacks it (which is often), the end result is a compromised spinal position into lumbar flexion.

This is where good coaching comes into play. I’d caution people to jump to conclusions too quickly. It is possible to take someone in the picture above and cue them into a better position. However, taking that out of the equation, if it’s already a challenge for someone to bend over towards the bar and not look like their spine is going to break in half, why add more ROM?

Anatomical Factors: pigging back off the above, we can’t dismiss the idea that everyone is different. There are variations in torso lengths, femur lengths, arm lengths, not to mention bony structure considerations in the hip itself (hip width, acetabulum retroversion/anteversion, how the femoral head sits within the acetabulum (retroversion/anteversion), variations in femoral neck lengths, etc) that make the deficit deadlift a good fit for some people, and not so much for many, many others.

Respecting individual differences is key to long-term success and it’s something you can read more about HERE.

Some people simply won’t have access to the requisite hip flexion necessary to, you know, get into aggressive hip flexion. Unfortunately, none of us are Superman and have X-ray vision…but we can perform a simple Rock-back Screen to ascertain one’s available ROM.

Kneeling Rockback – WIN

 

Notice I am able to maintain a good spinal position throughout the full-ROM (there’s no “falling” into spinal flexion).

Kneeling Rockback – FAIL

 

Now we’re in trouble. For someone like this – where losing spinal position happens quickly – it’s likely that going into anything that requires deep(er) hip flexion will be a bad idea.

Again, this doesn’t mean we always have be a Johnny Raincloud. It may be a matter of cueing someone to adopt a better bracing strategy in order to maintain position. If they can do so passively (on the floor) and can then emulate the same ownership actively (standing)…then we know they can access the ROM, we just have to be really diligent with technique and progressing appropriately.

  • If they can access passively but not actively, it’s likely a motor control issue or the exercise itself is too much of a novelty.
  • If they can’t access it passively, nor can they perform it well actively…we’re likely looking at a structural issue and we need to be more judicious with exercise recommendations.

To the last point, again, adding in more ROM (deficit deadlift) won’t be a good idea.

Skill Level: Call me crazy, but the Deficit Deadlift is an advanced variation.

https://www.youtube.com/watch?v=-2kL-7IpYz0

 

I’d have to be very comfortable with someone’s skill-set and ability before I dumped it into their program. And while it can be viewed as a bit generalist, my “flow” of deadlift progressions are as follows.

Meaning, when starting with a new trainee, here’s how I progress them:

1) Understand that the deadlift = hip hinge. Deadlift doesn’t mean “heavy” or that it has to be loaded at all times or that it has to be done with a barbell.

To that end, we’re going to master the hip hinge.

2) Kettlebell Deadlift (and all it’s variations: Hover Deadlift, 2 KB Deadlift, 1-Arm KB Deadlift, Suitcase Deadlift).

 

3) Trap Bar Deadlift – first with high-setting, then with low setting. Center of Mass is INSIDE the barbell which makes this a much more lower back and user friendly variations

4) Rack Pulls or Block Pulls

5) Sumo or Modified Sumo Deadlift. 

 

6) Conventional Deadlift

7) Deadlift Whateverthefuck – Deficit Deadlift, Snatch-Grip Deadlift, etc.

Benefits of the Deficit Deadlift

Assuming this variation is “safe,” or a viable options what are the benefits?

1) I’ll concede that the increased ROM has merit, but it’s overplayed. More time under tension is rarely a bad thing, and considering many are weak in their posterior chain, the deficit deadlift is a good fit here.

BUILD THAT BOOTY!

2) I guess it can be argued that the deficit deadlift helps with the initial pull (with regards to the increased ROM). The idea being: make the lift harder and when one reverts back to “normal” ROM things will feel easier.

I’m not opposed to this train of thought. I get it. But to me, if I’m writing a program I want all accessory lifts to address a technique flaw or weakness in one of the big 3 (squat, deadlift, bench press). Making something harder for the sake of making harder won’t necessarily address anything.

Which leads to #3.

3) Being slow or weak off the floor with the deadlift is a thing. However, I find when this is indeed the culprit, utilizing the deficit deadlift here isn’t necessarily all about increasing the ROM as it is about better quadricep recruitment.

We’ve become so posterior chain-centric in the past decade or so that I find a lot of trainees have neglected their quads. And the quads DO play a role in the deadlift; especially with the initial pull (putting force into the ground). This, to me, is the main benefit.

Yes, smarty pants, squatting will help build the quadriceps. But the rule of specificity still reigns supreme. If I want someone to get better at deadlifitng, I’d rather they deadlift (and tweak it accordingly).

Some Closing Thoughts

  • As far as how much of a deficit to use: this can be individual, but I find 1-3 inches is more than enough for most trainees. So long as spinal position is maintained.
  • I’ll use sub-maximal weight on these (60-75%) for 4-8 reps.
  • Deficit deadlifts are aggressive – even for advanced lifters – so I’d caution anyone to use them for more than a few weeks or one training cycle (a month?)
  • If know someone with the last name Deficit, please tell me.