I’m writing this from my most favorite place in the world…
…a room full of cute and cuddly kittens.
Just kidding, I’m in London.
I’m here because I have a few speaking engagements lined up – a half-day Shoulder workshop for a crew of Equinox trainers in Kensington on Saturday, my Coaching Competency Workshop in Dublin on Sunday, and then mine and Luke Worthington’s Strategic Strength Workshop back here in London next week.
Spots are still available for both the Dublin and London events (wink, wink, nudge, nudge).1
I just checked into my hotel after an overnight flight from Boston and I feel like a zombie.
Needless to say I am not in the writing mood, but I do\ have a little sumthin, sumthin to share today.
This is Part II of my latest series over at T-Nation.com dealing with anything and everything shoulders: How to make them bigger, how to make them feel less like a bag of dicks, you know, the usual.
You can check it out —> HERE (also includes link to Part I in case you missed it).
Enjoy and keep your eyes peeled for Part III coming next week!
It’s on sale this week only (until Friday, 9/6) at a hefty discount.
If you’re a strength coach, personal trainer, you work with athletes, non-athletes, Doug from accounting, or ninjas, this resource will make you a more well-rounded health/fitness professional.
I had some questions for Mike about the product, but more specifically about his coaching philosophy and what he feels we (as an industry) need to do better.
TG: Mike, first things first: When I came onto your podcast a few weeks ago I introduced you to muy new favorite obsession: the Take It Personal Radio Podcast. How much do you love me it? Which has been your favorite episode (I know it’s hard to choose)?
I have only two words:
Life changing.
Seriously, I love that show so much. I mean, it’s all of the artists I grew up listening to, chopped and mixed to perfection.
My favorite so far is the Wu-Tang episode, but anyone that really knows me knows that I’m a pretty massive fan of the WU!
Note from TG: It’s hard to pick my favorite, but if I had to choose I’d go with the DJ Premier Tribute. Eight freakin hours or Premier beats. My head just about exploded when I listened to it for the first time. And then there’s the Native Tongues (Tribe Called Quest, De La Soul, Jungle Brothers, Queen Latifah, Money Love, etc) tribute that’s something like 12-13 hours long.
MR: Simple: To push our industry forward, and over time, positively influence 10,000 trainers and coaches across the globe.
Unfortunately what I’m seeing nowadays is a dearth of trainers/coaches who have gone the traditional route – school and a certification – and then struggle to be of any value whatsoever on the gym floor.
They can’t interact with other humans.
They can’t progress or regress clients.
And forgot about asking them to write a program! Their brains are so scattered and influenced by random Instagram trainers you can’t get a cohesive, streamlined program out of them to save their lives.
And while I may sound a little harsh, the fact of the matter is, it’s not really their fault.
This is the culture we’ve created for training and coaching.
So my goal is to fix that.
To show trainers and coaches how systems and procedures can make their lives easier, and help them get better results.
To show them it’s not about knowing 1,879 exercise variations, but knowing 10-15 really good exercises, being able to progress/regress as necessary, and then coach the hell out of them.
And to show them that if you act like a professional and get really good at what you do, this can be an amazing career.
One where you can make real money and have a life outside of the gym as well.
At the risk of sounding bold or narcissistic, here’s where I’m at:
I’m only 41 but I don’t think it’s too soon to start thinking about my legacy.
What did I bring to the table?
Did I really make an impact?
Or did I live a life where I could’ve done more, and instead settled to play small ball?
If I go out tomorrow, I want people to be like “That Mike Robertson wasn’t perfect, but damn he did his part and made a massive push to drive this industry forward.”
TG: I, uh, taught my toddler to go pee-pee in the potty last week. That’s my legacy…haha. I know this is about as lame of a question as I can ask (but I’m going to ask it anyway). What are some common mistakes you find coaches make with regards to program design?
MR: I don’t think it’s a lame question – it’s actually one we need to be asking more often.
Here’s a brain dump:
Having no clear goal.
Having too many goals and “program jumping.”
Not knowing the basics of program design (sets/reps/time under tension, how they all work together, etc.)
Poor (if not awful) exercise selection.
A lack of cohesiveness across all elements of the program (resistance training, conditioning, etc.)
Failing to meet a client/athlete where they’re at.
Failing to give a client/athlete some of what THEY WANT in the program.
Letting their beliefs/training focus influence that of their clients/athletes.
Being too boring with their programming.
Being too random with their programming.
I mean I could go on and on here, but hopefully you catch my drift.
As an industry, we have a looooooooong way to go to get our program design skills up to snuff.
TG: What do you feel has been the biggest change or maturation in your own programming since you first started coaching? As an example, for me, it was the under-appreciation of sub-maximal training; I’m a firm believer (now) that easy training is good training.
MR: Man this is a really tough one, so I’m going to give you two:
1 – I do a better job of planning and programming all elements of a program nowadays. For instance in the past, I was a powerlifter so I skewed everyone towards a strength focus.
Because if it was good enough for me, it was good enough for them. Right???
It’s taken me a long time to break that habit, but now I can write a really smooth and well-rounded program for virtually any client or athlete.
TG: Oh man, good one!
2 – The second piece is I’m better at streamlining and transitioning clients between two programs.
Let me explain that in a bit more depth…
Imagine taking a client who is doing an accumulation phase and they’re using like 60-70% of their 1 rep max.
Then the next week, you decide they need to move to max strength and so you start crushing them with 90% loads.
Can you imagine how jarring that is to the body?
So it’s been a big goal of mine to smooth out all of the elements I have to program for my athletes – from speed/power, to strength, to conditioning – and trying to make those transitions from block to block smoother and easier on the athlete.
It’s never perfect, but I’m light years of where I was even a few years back.
TG: Complete off-topic, but is Bill (Hartman) a cyborg?
He is, but here’s the strangest part – he’s not alone.
There are actually a few hiding in plain sight in our industry.
I’m sure there are others, but these three I can confirm from first-hand experience.
TG: I lived with Eric for two years and was a business partner for eight, I can confirm he’s not a T-1000 (but close).
One of my biggest pet peeves in this industry (other than kipping pull-ups) is how some coaches take this bravado approach and more or less “bully” people into thinking that THEIR way is the only way to coach “x” exercise.
I feel this is a narrow-minded take and fails to appreciate (much less consider) each person’s individual anatomy and how that will dictate set-up and which variation of certain lifts will be best suited for them.
Your take? Agree? Disagree?
MR: Couldn’t agree more.
TG: Okay, whew, good. Cause if you didn’t shit was gonna get awkward.
MR – and that’s where I think progressions/regressions come into play.
I have a model for what I want a squat/deadlift/push-up/whatever to look like, but I also realize that everyone is going to move different.
They have different lever lengths.
Their body (thorax, pelvis, hips, etc.) are positioned differently.
They have different joint structures on top of that.
So while I might have my model, I also have to realize that every/client athlete is going to find the strategy that works most effectively for them, based on their goals.
Part of the evolution of coaching is realizing that how you think/feel/move is great, but it shouldn’t necessarily impact how you train other people.
Once you get there, training and coaching become a lot more fun.
TG: One missing component of program design, I feel, is centered around the soft skills of coaching. It’s one thing to write a solid program, but then how it’s executed and coached is whole different matter.
I know you touch on this in the certification, but can you maybe elaborate on this here?
MR: Look man, I got by for my first 3-5 years on the floor because of soft skills, so I’d like to think I’m better to speak on this than most!
A big part of my success early-on was due to my ability to relate to people, to empathize, and to build rapport – NOT due to my coaching or program design skills.
I know John Kiely has talked about this in the past, but there’s actual research out there that shows if a client likes you and has positive emotions about you, that they could potentially get better results than someone who might have a “superior” program!
TG: The fuck outta here Mike Robertson! What’s next? Telling me bacon isn’t delicious? That Bachelor in Paradise isn’t where one find true love?
Isn’t that crazy?
When they like you, they have the right biochemical make-up when they enter the gym, and they end up getting better results.
But this is why I’m such a stickler for finding that blend between the hard and soft skills.
Relationships, rapport, and trust are critical – if you don’t have them, you won’t have success in this industry.
Period.
But the results are fast tracked when you have streamlined programming and coaching on top of that.
I’m sure you would agree, it’s not an either-or proposition – but finding the balance that works best for you as a trainer or coach.
Complete Coach Certification
I know I say this all…the…time, but it needs repeating:
Those who invest in themselves will last longer in this industry, are less likely to burn out, and, frankly, will often make more money and be more successful.
There aren’t many coaches whom I direct other coaches to more than Mike.
I’ve learned a ton from him throughout the years, I still do, and he’s really outdone himself with the Complete Coach Certification.
It’s on sale this week only and includes the option to pay with installments rather than one-lump sum. Everything from basic anatomy, breathing mechanics (<– SO important), keys to coaching, program design, and Mike’s “R7” protocol is covered.
There’s also a bevy of additional bonuses, including training templates, exercise regression/progression charts, and access to Mike’s fitness business webinar.
I’m willing to bet that if you’re reading this if you have two shoulders.2
I’m also willing to bet that, given the two shoulder scenario, and given this is a blog dedicated towards strength & conditioning, you’re interested in:
Keeping your shoulders healthy.
Making your shoulders stronger.
Building shoulders that resemble boulders.
Argon. You know just because it’s a cool element.3
It’s a common tactic for fitness professionals, especially during an initial session or assessment, to go out of their way to demonstrate just how dysfunctional someone is.
“Okay, so, after everything we’ve gone through and discussed it seems you have an internally rotated right shoulder, a bit of anterior pelvic tilt, upper back kyphosis, you lack thoracic rotation on your left side, you need to clip your toenails, and one eye is lower than the other.
We’ve got some work to do to fix everything.”
Now, I’m not going to sit here and say I’ve been perfect my entire career and that I never did the same thing.
I did.
And while hindsight is 20/20…I can’t even begin to imagine how much business I lost because I felt it a good idea to showcase to potential clients how much of a walking ball of fail they were on Day #1.
To that end, I do believe there’s a natural growth or maturation (that only comes with experience) of any fitness professional where you begin to understand and appreciate this train of thought.
Of course it’s our job to “audit” movement and to ascertain, to the best of our ability, what will set people up for the most success possible given their goals, injury history, and ability level(s).
But I adamantly feel that one of the worst things you can do as a fitness professional is to highlight dysfunction and to make people feel broken out of the gate.
Take scapular winging for example, where the shoulder blade lacks congruency with the ribcage (I.e., it peels off the rib cage).
Is it actually a dysfunctional thing?
Now, admittedly, the picture above is a little a lot fucked up.
This is TRUE scapular winging, an actual medical diagnosis where the long thoracic nerve is not doing its job innervating the Serratus Anterior.
No amount of Prone Trap Raises or Forearm Wall Slides is going to fix that dumpster fire. It’s going to entail meticulous manual therapy and someone with a keener sense of neurological wizardry to fix it.
However, many people walk around thinking they have “scapular winging” (HINT: pretty much everyone has it to some degree) and that they’re doomed to a laundry list of corrective exercise purgatory.
I have news for you.
Most people’s long thoracic nerve works just fine and most people are NOT in a state of dysfunction.
In fact you can fix scapular winging pretty quickly by adding LOAD and by getting people to TRAIN.
Load helps nudge people into better positioning and training just helps people not want to jump in front of a bus (trust me: corrective exercise purgatory is no fun for anyone).
There are a litany of ways to accomplish this.
In this short video, I outline some of my thoughts and manage to not swear the entire time.
This is a short clip from mine and Dean Somerset’s new series Even More Complete Shoulder & Hip Blueprint, a brand new product with entirely new content from the version 1 workshop, which is on sale until Sunday for $70 off the regular price, and digs into individualization concepts like this, plus so much more to help you get the best possible plan of action for your clients in order to get them results in the fastest, easiest and safest manner possible.
The most cogent place to start is to (briefly) explain what a hip hinge is. And to that end I often like to steal a train of thought from renowned strength coach and writer, Dan John:
“The Hip Hinge = Maximal hip flexion with minimal knee flexion.”
Well, that was easy.
Now that we know what it is, why do we care?
In my neck of the woods – strength & conditioning – the hip hinge is the precursor (or base) for a lot of what we do to help make people stronger, faster, and more athletic.
Deadlifting = hip hinge.
Jumping = hip hinge.
But in everyday life, too, the hip hinge pops in to make a cameo appearance:
Bending over to pick up your child.
Picking up anything off the ground, really.
Sitting down.
Assuming an athletic position in your recreational basketball league. You know, the same league a bunch of your friends asked you to join because it was going to be fun, but then you went a head and missed those two foul shots to lose the championship game, and now everyone hates you. That league.
Photo Credit: STACK.com
Whether you realize it or not, and whether or not it involves lifting heavy things (or your recycling bin), you likely hip hinge many, many, many times per day.
And you’re likely more than proficient at it.
Some (not all) fitness professionals like to make things more complicated than they have to be. When it comes to the hip hinge, really what we’re after is the ability to dissociate hip movement from lumbar movement.
We want to be able to move from the hips with little (if any) movement from the spine; especially when we’re under significant load.
Some fit pros will assess the hip hinge and if it seems wonky or awry they’ll automatically transform into “corrective exercise” mode where said individual will be put through a hefty 17-week program complete with dowel rods, bands, breathing drills, and maybe a Shaolin monk (in worst case scenarios) to set them straight and to fix things.
Now, I am not here to bemoan corrective exercise or to belittle those who take the time to coach up their clients with hip hinge drills.
I mean, I’ve written several blog posts on the topic HERE and HERE, so I’d be a major asshole if I did that.
But, what I would like today’s post to do is to provide a bit of context and to remind coaches that sometimes all people need is a slight nudge or reminder that “x” is what you want them to do.
Again, with a hip hinge, all I’m after is dissociation of hip movement from lumbar movement. If I can get an individual to create tension – or a “flexion moment” – in the anterior core so that they can’t move through their lower back, then my job is done.
I’ve been a fan of the Landmine going all the way back to the early years of Cressey Sports Performance when we started to implement it into our clients’ and athletes’ programs.
Now, I’m not going to sit here and say the Landmine is the end-all-be-all panacea of fitness and performance. I like it and use it (often), but it’s not like it’s going to cut your 40 time by 0.7 seconds, add 50 lbs. to your deadlift in a week, make it so that your pecs can cut diamonds, or give you the power of invisibility.5
Having said that, there are many reasons why I dig it.
Landmine Training and Why I Think It’s the Shit (Sorry, Non-PG Title Goes Here)
1. User Friendliness
I remember having a conversation with my friend Ben Bruno a few months after he left Boston to start training people out west in LA.
I often say that people in Boston, and in the east coast in general, tend to be a bit grittier. We live in miserable weather 50% of the year, we tend to swear like sailors more often, the weather sucks balls, and too, from a training standpoint, east coast peeps tend to be a bit more “strength” oriented.
Now, this isn’t to say that people on the west coast aren’t strong or are adverse to getting strong. Rather, it’s just to say that when you live in 75-80 degree weather year round you tend to be more concerned with your sustaining a six-pack than a 2-3x bodyweight deadlift.
Ben, to his credit, after having coached at Mike Boyle Strength & Conditioning for several years, wanted to take his strength oriented mindset to LA, but he soon learned that that wasn’t going to fly and that he’d need to re-frame or pivot his approach in order to succeed his new environment.
He’d ask clients to deadlift, lunge, or squat a (regular) barbell and they’d look at him as he’d just said The Godfather III was the best of the Godfathers.
The fuck outta here.
However, Ben soon realized that all he had to do was take the barbell and slide it into a Landmine apparatus and his clients would be like “weeeeeeeeeeeeeee, this is fun.”
Set up a barbell in a squat rack for someone to squat? = Nope.
Set up a barbell in a Landmine for someone to squat? = SHUT UP AND TAKE MY MONEY.
And that’s totally fine.
If the Landmine makes something a little less intimidating and more accessible to the user and it gets him or her more excited to train, then I see no reason why we wouldn’t want to lean into that.
As my friend Kevin Mullins stated recently, “exercises are expressions of movement patters.” In the grand scheme of things who cares how someone squats, deadlifts, lunges, rows, (or whatever). so long as they move and challenge the body to adapt and change?
2. Joint Friendliness
I’ve championed this point of view for a number of years now so I don’t feel I need to belabor it more here. In short, and to paraphrase myself..
“…a lot of people have really shitty overhead mobility.”
As such, oftentimes, overhead pressing may not be the best fit for some people (at least at present time) because they likely don’t have access to the requisite shoulder flexion in order to do so “safely” and without some significant compensations (namely, excessive lumbar extension and forward head posture).
As such, the Landmine Press is a perfect solution because it keeps trainees out of the “danger zone” yet still allows ample opportunity to train the shoulders, albeit in a more joint friendly fashion.
3. It Takes Up Minimal Space
My studio in Boston is 500 sq. feet (so just barely the size of a Jetta).
As such, I have to be very judicious with the equipment I purchase so as not to take up too much space. I don’t know how everyone else feels, but for me open space is GOLD.
The more I have of it the more activities I can do.
I bought two Landmine attachments for my Rogue squat rack because 1) I knew I’d put them to good use and 2) I knew they wouldn’t take up too much space.
Rogue Landmine Attachment = $95
Selectorized Shoulder Press Machine = more than that (and takes up way too much space).
Now, admittedly, I understand you can still McGyver a Landmine set-up without a Landmine using the corner of a wall (which is free), but that can still get a little suspect at times
One option I’m excited to try (it’s on its way) is the Gut Wrench sold by StrongerThanU.com. This makes it so you can set up a Landmine anywhere in your gym – in the corner, in the middle, on the roof – which can open the gateway to pressing, rowing, squatting, and hoisting things anywhere you please.
WU-TANG!
4. He-Man Likes It
True story.
5. Versatility
The Landmine can be used to train every part of the body.
Upper Body (Meadows’ Row)
Lower Body (Offset Shouldering Squat)
Upper & Lower Together (Deep Squat 1-Arm Landmine Press)
Everything
And Whateverthefuck
Moreover, the Landmine can be utilized by newbies, gym rats, athletes, Doug from Accounting, and even wizards. It truly is one of the more versatile pieces of equipment out there.
What’s more, exercises can be performed in a litany of positions:
And, lastly, who says you HAVE to do traditional Olympic style training in order to train and improve power?
That’s That
I am not doing the Landmine justice with this simple 1100-1200 word blog post. That said, I do think I’ve been able to get the point across that it’s a very versatile piece of equipment with an even more versatile range of applications.
For more insights and programming ideas be sure to check out Meghan’s Ultimate Landmine Program. She will blow your freakin mind with what she’s come up with.
I thoroughly enjoyed her previous resource, The Ultimate Pull-Up Program, and used it with several of my own clients with great success.
I envy Meghan’s brain. She thinks of stuff I never would have thought of, and this latest program of her’s exploits that to the umpteenth degree.
Check it out HERE (it’s on SALE this week only), and also check out her article below showcasing some not-so-common core exercises utilizing the Landmine.
3 Landmine Core Exercises You May Have Not Seen Before
Landmine training and the countless exercises you can perform are badass, empowering, and extremely beneficial, and can be a key component in your training program. I am a huge fan of landmine training, and have been for a long time.
To be clear, while using a landmine attachment is great, it is not mandatory.
You can rest the barbell against a secure surface like a wall, box/other object, or on a no-slip surface. So really, all that is required to perform landmine exercises is a barbell and perhaps several weight plates.
Here are three landmine core exercises you might not have seen or tried before.
While these landmine exercises absolutely involve the upper body as well, and provide many benefits, these unique variations especially work wonders for improving lumbo-pelvic stability.
#1) Landmine Tall Kneeling Presses + Band Resistance
This exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. This exercise (and many other landmine pressing exercises) can be a great option if you struggle to perform overhead pressing movements.
Coaching Tips:
Set up a barbell so it is lengthwise, and is in line with the center of your body. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.
Loop a resistance band over the top of the barbell, and rest the band underneath your knees. There should be tension in the band for 100% of the movement.
Grab onto the top portion of the barbell. As for your grip, I like to interlock my fingers and place my hands on top of each other as this makes the body more symmetrical.
Get into a tall kneeling stance. Place your knees so they are approximately hip to shoulder width apart, and have a very slight forward lean in your torso. Your head, torso and hips should be in a stacked position.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
Now extend your elbows and press the barbell to a range where you are able to maintain proper form, then “row” the barbell back in to your body. In fact, your ability to control the movement of your shoulder blades plays a big role in your ability to perform this exercise. Do not keep your shoulder blades pinned. They are meant to move.
As you bring the barbell back in towards your body, stop just before your elbows touch your sides.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, or your torso, spine or hips to rotate.
Exhale after you have initiated the press and as the barbell is traveling away from your body. Inhale and reset as the barbell is returning towards your body, or pause in the starting position, and inhale/reset there before the next rep. Do what works and feels best for you.
Regression:
Make this exercise easier by using less weight, or by using a band with less resistance.
Progression:
Make this exercise more challenging by using more weight, by using a band with more resistance, or by performing negative reps and taking 3-5 seconds to “row” the barbell back down to the starting position.
#2) Contralateral Bird Dog Hold + Landmine Single Arm Rows
This deceptively challenging exercise strengthens the mid and upper back, improves grip strength, shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.
This exercise requires a significant amount of lumbo-pelvic stability and is arguably more of a core exercise than an upper body movement. Be conservative when you are selecting your weight, and opt for 25-50% of what you’d use to perform single arm rows.
If you are performing this exercise correctly, aside from the arm that is performing the rowing movement, the rest of your body should remain in a fixed position.
Coaching Tips:
Set up a barbell so it is lengthwise, and is behind your body. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.
Kneel with one leg on a bench, and place the hand that is on the opposite side of your body on the bench. Make sure that your shoulder is directly above your hand. Spread your fingers, and pretend you are suctioning your hand to the bench.
Extend your leg that is on the opposite side of your body as the rowing arm, and so it is parallel to the ground.
Set your body so it is in a straight line from your head to heel, and maintain this position for the duration of the exercise. Make sure that your torso and hips are square to the bench. Also, do not allow your leg to drop, or conversely, lift too high (avoid hyperextending your lower back).
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards the spine (retract). Do not initiate the movement with your arm, and do not use excessive momentum.
In the top position, do not allow your elbow to flare out; instead keep it close to your side.
Lower the barbell with control, and make sure you keep your shoulder from collapsing. During the lowering/eccentric component, do not keep your shoulder blade pinned. It is meant to move, and should perform the reverse movement (protraction) as it did during the rowing/concentric component.
Pay attention to your non-working/supporting side. Push away from the bench and protract your shoulder blade (move it away from the spine). Do not mindlessly hang out.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend or round, ribcage to flare, or your torso, spine or hips to rotate. Your torso and hips should remain square to the bench.
Exhale right after you have initiated the rowing movement; you may inhale/”reset” as the barbell is returning to the starting position, or hold your breath for the duration of the rep, exhaling, inhaling, and re-setting between reps. Do what works and feels best for you.
Regression:
Make this exercise easier by using less weight.
Progression:
Make this exercise more challenging by using more weight.
#3) Dead Bug + Single Arm Landmine Presses (Weight Behind)
I am a huge fan of dead bugs, and use many different variations in my training, and in the programs of the many people I work with. This innovative dead bug variation improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips:
Set up a barbell so it is lengthwise and behind you, and is in line with your armpit. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.
Lie on the floor. Lift up your legs so they are in a vertical position, straighten your knees, and point your feet towards you (dorsiflex). If you cannot fully extend your knees, or if you are unable to maintain proper form, you can keep your knees bent at a 90 degree angle. Make sure they remain at a 90 degree angle for the duration of the exercise.
Keep your chin tucked and neck in a neutral position, extend your arms so they are above your chest, and tuck your ribs towards your hips (close the space in your midsection).
Pay attention that you are not “cheating” by using the muscles in your neck and/or upper body in place of the muscles of the anterior core.
Before each rep, take a deep breath in (360 degrees of air around your spine). Now steadily exhale through your mouth, contract your anterior core muscles as hard as you can, slowly “row” the barbell down towards the floor and simultaneously lower the leg that is on the same side of the body, and to a range where you are able to maintain proper form. Once you reach your full range, simultaneously press the barbell up and return your leg to the starting position.
You have the option of keeping the non-working arm in a vertical line over the armpit, or you can reach back with your arm as you lower the weight and your leg.
As for the shoulder blade of the side that is performing the pressing movement, do not keep it pinned. It is supposed to move.
For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or your hips to leave the floor.
Keep your legs relaxed so they do not dominate.
Make sure that your knee remains in a fixed position and that the movement occurs from your hip.
Regression:
Make this exercise easier by using less weight, by decreasing the range of the leg lowering, or by bending your knees to 90 degrees.
Progression:
Make this exercise more challenging by using more weight, by increasing the range of the leg lowering, or by adding in band or kettlebell resistance (on the hand that is not holding the barbell).
Ultimate Landmine Program
The Landmine has grown to be one of the most versatile pieces of equipment on the gym floor. You can train the entire body and if you’re someone pressed for time, prefers a more minimalist approach to training, or just likes trying new stuff, this resource will be a great fit.
It’s on sale TODAY (6/25) for $67 through Friday, June 29th so you only have a few days to take advantage. If you’re already familiar with Meghan’s work you know this is a no-brainer. If you’re unfamiliar with her work, trust me: you won’t be disappointed.
It’s more like an amuse bouche or bite-sized commentary on a pet peeve of mine: Fitness professionals who place waaaaay too much emphasis on it (often times to the detriment of the client/athlete).
As well as a scenario where we might pay a little closer attention to it.
A more downwardly rotated scapular position (depression).
An “interesting” shade of blue on the walls.
Now, to be clear: I am NOT someone who places a ton of credence on one’s static posture. While we’re getting better of late, I think the industry as a whole has gotten into a bad habit of placing all if its eggs into the posture basket…
…labeling people as dysfunctional the second we see forward head posture or a hair that’s out of place.
I’ve witnessed some coaches reaching for their “corrective exercise” bag of tricks before they’ve even seen the person they’re assessing do anything:
“Okay Mr. Smith, I notice you exhibit a slight kyphosis in your upper back, your right shoulder is a bit internally rotated, and it looks as if your left eyeball is lower than the right.
Weird.
But here’s the deal: You should purchase a 424 pack of training, and maybe, just maybe, after 62 weeks of dedicated corrective training where we dive deep into some transverse fascial line reactive neuromuscular breathing techniques we’ll be able to progress towards looking at a barbell.
This is not to short-change the importance of someone’s static posture and the information you can glean from it. Of course, if someone walks in with a lengthy injury history and it hurts to blink, then, yeah, it’ll have a bit more weight.
However, we can’t assume that just because a particular person presents with “y” – posturally speaking – that that automatically means “x.” I’ve seen some individuals walk in for their initial assessment with questionable (textbook) posture only to reveal the cleanest health history you’ve ever seen.
Zero injuries. Zero discomfort. Zero fucks to give.
Static posture is nothing more than information.
No one is a walking ball of fail because he or she presents a certain way.
Besides, we also need to respect that “good” or “bad” posture is relative to the load in addition to the task at hand. The latter point is especially cogent to the conversation because as my good friend Alex Kraszewski notes in presentation for The Trainers’ Toolbox:
“Posture/position will govern where motion is available from, as well as who much and where load is distributed. The task will dictate the appropriate range of posture available.”
How I want someone to “look” when attempting a challenging set of deadlifts is quite different compared to someone who’s just sitting there in front of me, sitting.
What’s more,
Anyway, back to the original picture above.
You forgot didn’t you?
Here, this one:
This is a very common theme or resting “presentation” amongst athletes – especially overhead athletes – as well as fitness professionals who 1) stand a lot during the day and 2) lift heavy things for a living.
Again, nothing is cemented as an absolute here, but if an individual walks in complaining of shoulder pain, and you ask him/her to take off their shirt (don’t be creepy about it) and their shoulder blades rest in a more retracted and downwardly rotated position, we can deduce that said individual (may, not always) need to work on more protraction to nudge them back to a more neutral position.
Neutral Scapular Position = Superior/inferior border of the scapulae rests between 2nd-7th thoracic vertebral levels, medial border is ~1-3″ from midline.
Photo Credit: MikeReinold.com
Someone “locked” in a more downwardly rotated position will almost always have a hard time achieving ample scapular UPWARD rotation (protraction is part of this equation), which is kind of a big deal for overall shoulder health & performance.
But don’t assume, you should check.
This is why it’s crucial to include both load AND movement in the initial assessment; sometimes scapular position will clean up on its own with minimal intervention.6
But let’s assume it doesn’t, and the person has been complaining of shoulder ouchies.
What then?
Here are a few drills I like to use and I offer for your consideration:
NOTE: I will say the bigger umbrella theme here is addressing ribcage/thorax position. The position of the shoulder blades are at the mercy of the T-spine.
1. Deadbug w/ Reach
I have a crush on deadbugs and their infinitesimal variations.
They’re a bonafide rockstar when it comes to improving anterior core strength and lumbo-pelvic control (which comes in mighty handedly when you’re working with someone who’s stuck in a more extended position).
Simply “reach” towards the ceiling as you extend your legs towards the floor and perform a FULL exhale with each repetition.
2. Deadbug w/ Loaded Reach
Same as the above, but now we add a smidge of load in the form of a med ball, kettlebell, dumbbell, a basket of He-Man figures, anything.
Sometimes adding a very slight load here can help clients/athletes “feel” the protraction more.
3. Quadruped Band Protraction – off Foam Roller
This is a drill I stole from my good friend and business partner, Dean Somerset.
He’s Canadian.
4. Forearm Wall Slides – off Foam Roller
1. You can blame my buddy Justin Kompf for the verticalness of this video.
Amateur hour.
2. This was/is a staple exercise from my days at Cressey Sports Performance. Start with a foam roller against the wall with your forearms against the foam roller. Protract (push away) from the foam roller and then slide up the wall making sure not to crank into your lower back and flair your rib cage.
Today’s guest post comes courtesy of TG.com regular, Travis Hansen.
It mirrors a sentiment I’ve been championing for a few years now: That we don’t have to start hyperventilating into a paper bag the second we notice asymmetry in our clients/athletes.
It behooves us to maybe lean into it a bit more.
Not always, of course. But certainly more often than we think.
I’m sure there are many who read this article title and immediately wanted to grab their pitchfork.
Hear me out.
There are many times when you actually need to embrace the notion that our body’s natural anatomical design consists of several structural asymmetries perfectly balanced to allow us to perform at a higher level.
Cue dramatic chipmunk here.
https://www.youtube.com/watch?v=a1Y73sPHKxw
Moreover, there are even times when you can implement an imbalanced approach both through a direct exercise, but also through how much volume you incorporate, to help neutralize a dysfunction that currently exists.
And lastly, even in the presence of elastic/power, strength, and even limb length disadvantages, the body routinely seeks a way to remain healthy and perform at a higher level.
Note From TG:If you’re interested, HERE‘s my take on why leaning into asymmetry is likely the right branch to bark up.
Lets take a look at the first element of asymmetry that exists in the human body beginning at the foot.
I don’t think anyone would argue at this point that the various plantar flexors of the foot responsible primarily for propulsion in human movement vastly out-weight and out-perform the smaller and less powerful dorsiflexors of the foot.
Why would this be the case though?
If one group, which primarily lies on the backside of the lower leg, dominates the front side of the foot, wouldn’t there be tearing that would occur on the front eventually regardless of how much of an attempt to balance the leg is achieved?
The shin muscles do indeed tear from (mainly) eccentric overload and weakness but this can be solved.
Regardless, a balance exists at the lower leg just like many other areas, and there is just enough size and strength present in the leg in healthy individuals to allow this imbalance to occur without any problems.
Another example, can be seen at the shoulder.
Consider that your Latissimus Dorsi, teres major, biceps, anterior deltoid, and pecs all have the capacity to drive the shoulder into horizontal adduction and accelerate the arm explosively, while everything on the backside, which isn’t much, is stuck with the job of having to slow this arm action done.
Of course, the posterior muscles will fail to match the strength output of the powerful anterior shoulder group.
However, we’re designed pretty miraculously.
Our shoulder, specifically the posterior cuff, can slow “things” down just enough to bridge the large gap between front and backside and allow us to remain healthy and continue to increase throwing velocity without much issue.
Note From TG: Another way to think of it is that if the body WAS designed symmetrically or if we went out of our way to seek it, that would likely inhibit an athlete’s ability to throw a baseball in the first place. As a thrower throws, particularly at a young age, there’s a bony adaptation that occurs (retroversion) which then allows for an aggressive layback position to throw a baseball faster and faster.
If we tried to “fix” that or if the body was designed to be “equal” we’d have a lot of 72 MPH fastballs out there.
Of course, this isn’t to say there aren’t certain training modalities and manual therapy approaches we can implement to help “offset” this imbalance; there are many.
That being said, from an athletic development standpoint, the late Charles Poliquin even pointed out that elite sprinters carried a much more powerful posterior chain than anterior chain in attempts to sprint faster.
Charles declared a 100% ratio, but whether or not that figure is valid remains unseen.
To support his statement and raw figures aside, the body cannot run faster after initial phases of sprinting since vertical forces stagnate and any further increase in running speed stems from increased hamstring, glute, and horizontal force production.
The Second Layer of Asymmetry
The next example where we can begin to appreciate imbalances deals with a particular approach to program design in those people with “severe” asymmetries.
Take an anterior pelvic tilt for example.
If this message hasn’t been driven into your brain enough already, it’s worth repeating one more time since its still so prevalent:
…and that is utilizing a pre-dominant training ratio hip to quad exercises.
There is naturally a slight lordosis and anterior pelvic tilt that does and should exist in athletic and power-based postures, but excessive imbalance is what becomes problematic. The same scenario can be seen at the shoulder like was previously mentioned, anterior versus posterior core, and in other planes of motion as well.
Along these same lines, you will see training tactics such as RNT, PAILs, and RAILs all seeking to address imbalances by subtly or substantially inducing imbalances.
Alwyn Cosgrove first coined the idea of creating an imbalance to cure an existing one.
For example, if you present with a common lateral weight shift during a squat you can actually add increased poundage towards the side of the shift or set up a resistance band to pull you in that same direction to built an instinctive reflex to get you back towards center.
More importantly, it will create a tactile awareness of the issue that you will have memory of in the future in case that same issue decides to manifest again and you will know precisely how to correct it.
Third Layer of Asymmetry
Lastly, is the issue of seeking to reduce or even eliminate according to some, the effect of having one limb stronger or more powerful than the other.
In the most extreme cases, you can witness the damaging effects of strength discrepancies with common orthopedic evaluations such as the 90 degree isometric lateral raise test.
It’s been stated that if there is a strength imbalance or pain response that results in one arm being over +50 percent stronger than the weaker arm that could be indicative of a full thickness tear to the supraspinatus muscle.
So yes, there does need to be at least some balance or an attempt to balance out joints for an athletic performance standpoint to prevent scenario’s such as this one.
But is it fair to ever think that we could actually fully restore joint strength so that we are equally strong everywhere?
No.
1) For the reasons that were mentioned earlier based on our anatomical design, and 2) you just won’t see it happen.
If you truly test single leg strength with optimal testing selections such as pistol/single leg squats, or Bulgarian drills for strength capacity, or advanced bounding plyometric variations for power, you will witness differences in volume, endurance, and intensity more times than not.
A handful of my coaching colleagues have been posting rad videos recently of their young athletes doing rad things.
On a final note, consider that Usain Bolt has one leg that is inches longer than the other but contributes to key characteristics of sprinting speed, and this notion of imbalance is further perpetuated.
Maybe it’s time we start to look at imbalance differently when necessary and start embracing the notion rather than trying to erroneously fight it, and see what happens.
About the Author
Travis Hansen has been involved in the field of Human Performance Enhancement for nearly a decade. He graduated with a Bachelor’s degree in Fitness and Wellness, and holds 3 different training certifications from the ISSA, NASM, and NCSF.
He was the Head Strength and Conditioning Coach for the Reno Bighorns of the NBADL for their 2010 season, and he is currently the Director of The Reno Speed School inside the South Reno Athletic Club.
He has worked with hundreds of athletes from almost all sports, ranging from the youth to professional ranks. He is the author of the hot selling “Speed Encyclopedia,” and he is also the leading authority on speed development for the International Sports Sciences Association.
Today’s guest post comes courtesy of trainer, writer, and guy I hate because he is waaaaaaay too good looking, Michael Gregory.
Michael wrote an excellent post on nutrient timing for my site last year which you can check out HERE. He’s back again discussing an important topic: “reframing” injury and how to use (more) training to aid recovery.
Warning: Avengers: End Game spoilers ahead.
But come on: It’s been three weeks for crying out loud. If you haven’t seen it by now it’s your fault.
Let’s talk about acute injuries in your clients: those accidents that leave a scar in the shape of a teddy bear.
“Oh! What a cute injury!”
Allow me to elaborate, for those of you who aren’t a fan of Dad jokes.
If you hurt yourself, the best recovery plan you can follow includes continuing to train and actually treating the injury as if it is less egregious than it may actually be.
I’m not suggesting that you act as if nothing happened, but I am suggesting that you only adjust your training as much as you have to in order to work around the pain.
As a coach, you aren’t a doctor, so don’t act like one. You are, however, in the chain of recovery, and may be the only fitness professional around when an injury first occurs.
Know your role Snoop Lion
How you react matters to your client more than you realize.
The Assumption Is You Know What You’re Doing
You’re a shit hot programmer that doesn’t plan anything your client isn’t ready for because you follow the principle of progressive overload.
One-rep maxes are not a spontaneous event that you perform when the sunset is a particularly auspicious color. They are planned for and prepared for, for weeks or even months in advance.
Because you program smartly, you know that any injury a client sustains under your care isn’t going to be a career ender.
It’s simply a kiss from the weightlifting gods that initiates them into the barbell illuminati.
If you train hard you will have battle wounds. That being the case, it’s time you learn how to get your clients past their injuries in the most economical way possible.
The Biopsychosocial Model of Pain for Acute Injuries
This entire process is about facilitating the best environment for healing. That means not freaking out and quitting, but rather, changing training only as much as is needed.
Step 1: Reassure AKA “Don’t freak out.”
Even if someone’s eye is hanging out of their skull, the best thing you can do is keep your cool. The power of positive thought is a hot topic these days.
Even if those stories are only 10% accurate the power of the placebo effect is a wildy useful tool to have on your side. Keeping your cool and addressing unhelpful thoughts and fears are the first things you can to do to help your clients harness the effects of the placebo.
This is the psychosocial aspect of the model. It is the most important to get right the first time. Poisonous thoughts are really hard to uproot once they’ve been planted.
This whole step is the opposite of what my Junior Varsity football coach did to me and my relationship with the 2-plate bench press.
He told me I’d never be able to bench 225 with my long-ass arms unless I weighed 300+ pounds and the gravitational pull of the moon was twice its normal strength.
(Brief aside: Of course, the world’s weather and tidal patterns would be thrown into absolute chaos if all of a sudden the moon was twice as strong. So the joke’s on Coach J, because we’d all be dead before I could even make it to the gym. Try to remain calm after that sick burn.)
Regardless, I struggled for years with that negative reinforcement (nocebo effect) in my head. I could rep out 205 for sets of 5 but as soon as that second plate went on the bar “it was too heavy.”
Step 2: Assess the Situation
Like a good cub scout that just stumbled onto the remains of a deer that had been hit by a car, you’ve got to get your bearings.
Should you help it?
Put it out of its misery?
Add it to your Instagram story?
He already knows he messed up. Overreacting isn’t going to help the situation.
Start by asking the trainee what they were attempting and what they felt.
Remember, poker face: don’t let ‘em see you wince.
This is the first two “O’s” of the OODA loop, something that fighter pilots and military tacticians love to reference. Observe and Orient to the situation. (DA is Decide and Act, but you have to orient first).
No need to jump to any reactions here or start calling people lower life forms.
Be a professional.
Step 3: Move Forward by Reintroducing Movement in a Non-Threatening Context
Your special snowflake of a client is down, but not melted. You can still fix this and get them back to lifting heavy and kicking in doors faster than you can say “rubber baby buggy bumpers”.
Arnold said it first.
Your goal is to work your way backwards from the exercise that caused the injury in as short a distance as possible.
Start by asking these questions:
1st Question: Load. Is there a weight you can use that does not hurt?
If you can just reduce the weight of the exercise and the client no longer feels pain or discomfort then… do that.
If your client felt a “tweak” (technical term) in their mid-back while deadlifting, deadlift day isn’t over. Just take some weight off the bar. If it still hurts with 135, use the bar.
If it still hurts with the bar, use a PVC pipe.
The goal here is to show your client that the movement isn’t inherently dangerous at all weights.
2nd Question: Range of Motion. Where does it hurt?
If your client is still in pain conducting the movement with only their bodyweight, the next thing to adjust is range of motion.
In deadlifting, for example, if their pain is in the first two inches off the floor, elevate the bar until you are out of the danger zone.
No, this isn’t perfect form, for you deadlift sticklers out there, but your client isn’t going to be doing deadlifts from the rack or with the high handles on the trap bar forever. Pretty much as soon as you adjust the range of motion of a movement you should be planning for a progression to get the trainee back to the full movement.
If you haven’t seen it, consider this your warning.
Secondly, who the fudge decided what “full range of motion” is for any given exercise?
If your client isn’t a competitive lifter, it doesn’t actually matter.
I promise you won’t cause a rift in the space-time continuum resulting in an alternate timeline where Thanos succeeds in destroying half of all life in the universe and it stays that way. (Okay, that’s not really a spoiler so much as conjecture. Hey, spoiler warnings entice the reader to finish the article).
3rd Question (well, statement): Exercise Selection. If decreasing the weight and range of motion still results in pain, work your way backwards down the line of exercise specificity.
Only now should you be thinking about changing up the exercise entirely. This is assuming that you chose the initial exercise because it is the one which most completely trains you client to achieve their specified goal. If you just chose the exercise because it makes the vein in your biceps pop when you apply the Clarendon filter on Instagram I ask you the following question. How did you get this far in this article?
As an example, let’s say you were doing conventional deadlifts with your client. In my mind, the regression looks something like this:
Conventional deadlift
Snatch grip deadlift
Sumo deadlift
Straight leg deadlift
Romanian deadlift
Trap bar deadlifts
Rack pulls
Dumbbell deadlift variations
Single-leg DB deadlift variations
Single-arm DB deadlift variations
Single-arm single-leg DB deadlift variations
Good mornings
Cable pull-throughs
Hip thrusts
Okay, I digressed quite far there, but I think you get the point.
There are lots of exercises you can try with your client to teach them that they are not only not broken, but in fact still strong even with pain.
There is no excuse for the countless number of trainees doing leg presses and camping out on the stationary bike in the name of recovery.
Training is recovery.
It’s All Really Just Reassurance
This entire process of managing acute injuries is really just reassuring people that they aren’t fragile.
Some of our fellow humans, some of them your clients, have spent their entire lives avoiding pain at all costs. As a result, they’ve never had to learn how to overcome true adversity. By teaching this process to your clients, you are giving them the gift of self-reliance.
Resiliency is something most trainees are looking to build, mostly in the context of making their muscles more resilient. As far as I’m concerned, tenacity, fortitude, resilience, and mental toughness are all muscles. Each and every one of those is embedded in this process, and they are all made stronger every time someone learns to overcome something you or the barbell throws their way in the weightroom.
Does that tempt you to injure your clients on purpose now so that you can teach them about mental toughness?
Don’t do it.
But do be prepared to react calmly and with precision when accidents happen.
About the Author
Michael is a USMC veteran, strength coach, amateur surfer, and semi-professional mushroom connoisseur. As an intelligence officer and MCMAP instructor Michael spent the majority of his military career in the Pacific theater of operations.
He now lives in Bali where he writes, trains, and has had multiple near-death experiences in surf that is much too heavy for him.
Michael is a USMC veteran, strength coach, amateur surfer, and semi-professional mushroom connoisseur. As an intelligence officer and MCMAP instructor Michael spent the majority of his military career in the Pacific theater of operations.
