CategoriesFemale Training Motivational psychology rant Strength Training

Striving to Be More, Instead of Wanting to Be Less: Why Strength Training is a Perfect Fit for Women

I was going to title this article “Why Women Should Strength Train,” and then, being my witty/whimsical self, write something to the effect of:

“Because, it’s the shit.”

[Smoke bomb, smoke bomb. Exit stage left].

Copyright: bialasiewicz / 123RF Stock Photo

 

But that would have been lame for a few reasons:

  1. The title wouldn’t have been click-baity enough.
  2. There’s little to no context.1

It stands to reason if you’re reading a blog who’s tagline is “Because Heavy Things Won’t Lift Themselves” you need little convincing on the merits of strength training.

You’ve already been converted to the “dark side.” (<— Best if said using the same accent and inflection as Darth Vader from Empire Strikes Back).

 

However I’m hoping the commentary that follows will resonate with those who aren’t yet “converted,” have preconceived notions, and/or who have been programmed into thinking strength training is something women should not be doing, which saddens me deeply (and makes me want to hurl myself into a live volcano).

NOTE: If you happened to have stumbled on this website by accident using the key words “adorable,” “World’s best hugger,” or, I don’t know “crazy cat gentleman” then welcome! I hope you stick around for awhile.

What Strength Training Is Not

To be clear: “strength” is subjective. I feel part of the problem as to why some (not all) women refrain from strength training is that some (not all) automatically assume they have to be lifting heavy-ass weight.

Not true.

Yes, possessing the ability to deadlift 2x body-weight or to be able to bang out ten bodyweight chin-ups is impressive and is strong.

But strength can also be other things.

I mean, have you ever watched a Cirque du Soleil show and the crazy positions those performers can get into and hold? That’s strong too.

All that said, I’ve long been a champion of doing my part in debunking and offsetting the message the mainstream media often perpetuates to the masses (women in particular) with regards to strength training.

The message that strength training is for men and that women should focus more on “toning” or “lengthening” or any other vomit-in-my-mouth worthy phrase or comment the likes of Tracy Anderson has regurgitated over the years.

She’s had some doozies.

“No woman should lift a weight heavier than 3 lbs.”

“I would never recommend (kettlebells) to women, even women who are fans of bulkier muscle lines. While bulkier muscle looks OK on women in their 20s and 30s, it doesn’t age well.”

“It’s important to use lighter weights so we can target our deep, less angry, stabilizing muscles. Also, dipping your left hand into a bucket of unicorn tears detoxes the body of sadness.”

One of the quotes above I made up. The fact you may have to figure out which one speaks to her asininity.

In General:

For men the message tends to lean towards “building” or “make stronger.”

For women the message tends to reverberate towards “to lessen” or “to slim” or “to make smaller.”

There’s nothing wrong with any of those things; if that’s your bag, that’s your bag.

So be it.

I just find the overall message of smaller, thinner, sexier, to be very toxic in nature and encourages a mindset that paints strength and strength training (with regards to women) as something that should be avoided altogether.

Strength = bulk, mass.

Strength = BAD.

https://www.youtube.com/watch?v=1ytCEuuW2_A

 

It Needs to Stop

Sure, I could wax poetic about how strength training for women helps to increase athletic performance, increase muscle mass (which helps improve body composition (muscle takes up less space than fat), metabolic rate, and overall caloric burn “at rest”), stave off osteoporosis/osteopenia, in addition to reducing the likelihood of injury.

ALL of these are wonderful things.

Yet still, many women refrain from the iron.

Like myself, my good friend, Ben Bruno, trains a lot of women.

He does a masterful job of framing strength and strength training as something that should be embraced and that more women should adopt and gravitate towards.

“It’s about strengthening the right areas,” he often says.

What makes his message all the more effective is that he works with some high-profile clients, and has them performing some kick-ass stuff.

Stuff that many women would be reticent to try because they’re deemed unconventional and don’t involve sitting in a room set at 106 degrees.

Kate Upton pushing 500+ lbs on the sled:

 Chelsea Handler hip-thrusting some significant weight:

No pink dumbbells in sight.

Embrace Strength & Strength Training

Why?

1) Because I Said So

I don’t treat the women I train any differently than the men I train, and I think they appreciate that.

What can I say: I’m a feminist.

I don’t “baby” them, I don’t treat them like delicate snowflakes, I don’t have them perform “girl push-ups,” and I don’t feed into any fanatical nonsense that placing a barbell on a their back is going to turn anyone into He-Man.

I treat the women the same as I treat the men.

Giving credit where credit is due: CrossFit has pretty much nipped this mindset in the bud in recent years. I see more and more women ditching the elliptical machines in lieu of barbells, and it’s amazing.

However, I’m not married to the barbell.

One’s goals and ability level will always dictate the path I’ll take with any client. Sometimes, and I credit Ben (Bruno) for this little tip, a little reverse psychology can help nudge a woman to the benefits of strength training.

The body can’t differentiate a barbell from a kettlebell from a dumbbell from a band.

Tension is tension.

While there was no “trickery” involved with the video above – I was using the KB and band to better groove Yael’s hip hinge – I can’t tell you how many times I’ve had a female client give me the stink-eye when I tell her to lift “x” weight with a barbell, only to nonchalantly crush the same weight with a kettlebell or dumbbell.

As a coach, sometimes it’s best just to meet people where they are.

But it’s fantastic once the switch flips, and I can get a female client comfortable and more confident with barbells.

2) Body Acceptance

It’s impossible for me to elaborate more eloquently on this subject than how Jen Sinkler did recently:

“This weekend I was told by a man I knew in college that I was “unrecognizable” now thanks to my “really big arms.”

I love how I look. I love the thickness. It’s one of the reasons I lift. My concept of beauty is different now. It involves more determination.

No one gains muscle by doing nothing. It takes action, diligence, and a strong work ethic. Muscle represents those qualities, tells me about that person.

Hard work is beautiful.”

Another fantastic quote, from Fabienne Marier, which was in response to Jen’s quote above (as well as served as an impetus for the title of this article) also hits the nail on the head:

“I love that my body is now an ally, instead of being an adversary.

My look is deliberate, not accidental. And it’s the result of striving to be more, instead of wanting to be less.”

3) Get S*** Done

Every so often my wife is approached at the gym while she’s training, and in between sets of deadlifts or chin-ups, is asked by a curious onlooker, “what are you training for?”

Many people – men and women – watch her train and assume she’s training for a competition of some sort.

It’s a compliment, and she takes it as such.

But how often is a man asked that same question? No one blinks an eye when a man is using the squat rack.

Yet when a woman is using it, it’s assumed she’s a competitor.

Lisa has the most appropriate response, though:

“I’m training for life.”

BOOM.

Not coincidentally…she’s never asked me to open up a jar for her, she isn’t timid to move furniture, and she certainly doesn’t back down when she has to (farmer) carry the groceries a few blocks from the grocery store to our apartment.

She’s strong.

She…gets…shit…done.

4) Provides More Purpose and Intent

Strength training by it’s nature yields itself to more performance-based goals, which I am a huge fan of.

Whenever I start working with a woman and she’s all like “I want to lose ten lbs,” I’m all like (fast forward to the 0:35s mark in this clip)…

https://www.youtube.com/watch?v=uDQx1Kn9wUM

 

This IS NOT to discount or belittle someone’s goal to lose weight…it’s my job as their coach to dig deeper, peel back the onion, and figure out why this is the case (why do they want to lose 10 lbs?, why do they feel they need to lose 10 lbs?)….and then set them up for the best path of success possible.

However, in my experience, often (not always), it’s a lazy, shallow, and meaningless goal.

If anything, the sentence “I want to lose 10 lbs” is nothing more than a default setting many women have been programmed to say because, well, they don’t know what else to say.

Ladies: You’re not Microsoft Word.

You’re better than that.

Striving for more performance-based goals, and setting a higher standard for why you head to the gym day in and day out can be a game changer.

It frees you from a stagnant, poisonous mindset

Take my client, Shannon, as an example.

Client of mine, Shannon, hitting a top set of 260 lbs on her deadlift today. Solid lockout.

A video posted by Tony Gentilcore (@tonygentilcore) on

Her goal is to deadlift 300 lbs. It’s not every female’s goal.

She arrives to every training session with a sense of vigor and passion that wouldn’t come close to what it consistently is if her goal was to “just lose 10 lbs.”

I’d argue that setting performance-based goals sets the tone for aesthetic goals anyways. All the hard work and dedication it takes to nail the performance goal –  whether it’s performing your first chin-up or hitting “x” number of reps of squats at “x” weight – allows for the aesthetic goals to just kinda happen.

Strength training helps to mold, shape, and add contour to the body.

You don’t “shape” anything by spending copious hours on the treadmill. You may lose weight, but you make yourself a smaller, weaker version of your original self.

If that’s what you want, cool. But I doubt that’s what you want.

Yeah, strength training is the shit.

Categoriescoaching Exercise Technique Program Design Strength Training

Why Train the Posterior Chain?

Today’s guest post comes courtesy of Zak Gabor, a MA-based physical therapist and strength coach. His alma mater – Ithaca College – also happens to be my alma mater’s – SUNY Cortland – sworn enemy.

But he’s cool…;o)

Enjoy!

Not only can tapping into your posterior chain get you extremely strong, help improve athleticism and give you the butt of your dreams, it can leave you significantly less injury-prone, especially with low back and knee injuries.

Photo Credit: Dr. John Rusin

I am here to discuss how and why posterior chain strength needs to be a priority in training (that is, of course, if you want to decrease your chance of getting injured.)  Training your posterior chain doesn’t guarantee injury prevention but it sets you on the right track for building a strong foundation.

What is the Posterior Chain?

In the strength and conditioning world, the posterior chain consists of the erector spinae, gluteal muscles, hamstrings, and gastroc/soleus complex.

Note from TG: “Posterior Chain” was also the original name of Thor’s hammer.

But it actually wasn’t.

Why is the Posterior Chain So Damn Important?

This is an area that I am extremely passionate about. What can I say, I’m a butt guy, but for good reason.

I truly believe that incorporating posterior chain strengthening into training can save tons of money on healthcare costs for low back and knee injuries, but more importantly, keep you healthy! 

As the PT profession is constantly evolving, my goal is to get clients in the door and teach them ways stay healthier, versus having patients in for rehabilitative purposes.

Lets dive into two of the major joints that are especially vulnerable to injury in the lack of adequate posterior chain strength:

Low Back:

Oh yeah, baby.

Over $80 billion spent each year on low back in healthcare… simply unacceptable. 

To me, if you know how to strengthen your posterior chain, that means you know how to hip hinge (i.e. load the glutes and hamstrings effectively while keeping lumbar spine neutral).  For anyone who knows what a freak I am about preaching this movement pattern, this right here is the primary reason why! 

Am I saying that if you can hip hinge you will never get back pain? No.  I am saying that understanding the hip hinge pattern will give you a much better chance at preventing low back pain.  The simplified reason is two fold:

1) Lifting loads from the ground with a neutral spine= less likely to hurt low back

-Now, now, not trying to be dogmatic, but research don’t lie.

Spines ARE resilient, we need to be able to tolerate both flexion and extension. 

Yet, if you are like me, and respect the work of one of the most influential low back researchers (Dr. Stu McGill) then you know that repeated flexion especially under loads; leave the lumbar spine vulnerable to injury.

Therefore, learning how to properly hip hinge and maintain a neutral, stiff, spine throughout the movement can not only prevent injury, but can also get you the butt of your dreams.  Enter strengthening the posterior chain.

2) Strengthening posterior chain = less likely to hurt low back

Simply put, a strong butt (Gluteals) will decrease your risk of low back injuries. 

There is a ton of research out that indicates how important gluteal strengthening is for low back rehab.  Lets simplify this in the pre-hab lens. 

Glute Max is one of, if not the most, powerful muscles in the human body.  Unfortunately, most individual’s glutes are offline thanks to endless hours of sitting.  If we can strengthen the most powerful muscle in the body (which just so happens to neighbor and play intimately with the lumbar spine), wouldn’t it make sense that it would be good protection for the lumbar spine?  Just sayin’

Knee:

The knee gets a little bit more technical, but I will try to keep it simple.

The knee as a joint is extremely vulnerable, to say the least. 

It is literally two bones sitting on top of each other with little to no bony stability…meaning it gains its stability primarily from soft tissue structures both inert (meniscus, ligaments) and contractile (quads, hammies, and a whole lot more). 

Believe it or not, the knee actually has more evidence online than low back for its correlation of posterior chain strength preventing injuries.

A lot of the research is specific to ACL injury prevention, but honestly, mechanics resulting in various knee injuries are often similar to ACL mechanics.

One of the predisposing factors to knee injury is what is known as dynamic valgus (knee collapsing inward) mostly brought on by quad dominance. 

The other major way it can be brought on is by lack of posterior-lateral hip control. 

Most individuals are quad dominant because of sitting all day, turning off the glutes and hammies, and leaving the quads as primary movers.  Here is a photo of one of my favorite examples of a dynamic valgus brought on by quad dominance (i.e. the quads winning the tug of war on the femur and pulling into dynamic valgus:

This is called “RG 3’ing.” Named after NFL Quarterback, Robert Griffin III.

Notice how his knees cave in as he develops power, this is a great example of when even “healthy” people can be predisposed to injury. Don’t RG 3….

How do we combat this? Well, this answer is multi-faceted, but Ill give you a hint… one of the best ways it to strengthen the posterior chain. 

It’s really that simple.

There are TONS of ways to strengthen and target the posterior chain.  As a matter of fact, just peruse Tony’s awesome website, and you will find tons of exercises… as I did when I was just a newbie in the S&C world.

Here are a few of my favorites:

1) Glute-centric: Bridging, every bridge variation….

2) Hamstring-centric: Nordic Hamstring curls (also AWESOME evidence for preventing hamstring strains)

 

Note From TG: This is an older video. So, relax internet trainer who doesn’t even perform this exercise in the first place, but is quick to point out how it’s not perfect technique. Am I bending a little too much from the waist? Yes. Is the music on point? Yes.

Here’s a nice regression:

3) Compound post chain: DEADLIFT, RDL, KB swings

Conclusion

You still need to train your anterior chain too! However, in a world where we’re stuck sitting for hours on end and prone to training our “mirror muscles,” placing more of a premium on the posterior chain is never a bad idea. For many reasons.

Anyone who might be interested in learning more and truly mastering the hip hinge, we will be hosting workshop July 24th at RX strength training in Medford, MA.

Either way, feel free to email me should you have any questions or anything about this you would like to discuss!

Peace, love, and glutes

About the Author

Zak GaborDr. Zachary Gabor, PT, DPT, CSCS, USAW, is a 2015 graduate from Ithaca College where he earned his Doctorate of Physical Therapy.
Prior to that, he earned his Bachelor of Clinical Health Science degree from Ithaca College in 2013. Zak is also a Certified Strength and Conditioning Specialist (CSCS) through the National Strength & Conditioning Association (NSCA), and a Sports Performance Coach through USA Weightlifting (USAW).
Throughout his doctorate program, Zak served as a Teaching Assistant for several physical therapy courses including gross anatomy and musculoskeletal examination and evaluation. He also spent over three years providing personal strength training to clients and athletes.
Zak is passionate about teaching and educating, both of which are very important cornerstones to any patient’s plan of care. In addition, Zak’s clinical experience is rooted in sports-based orthopedic rehabilitation and physical therapy, with an emphasis on strength training and sports performance.
A firm believer in continuing education to better serve the patients, clients and athletes he works with, Zak is dedicated to constantly learning. His future post-gradation coursework will include: manual therapy courses, dry needling certifications, and sports certification specialist designation.
Categoriescoaching Exercise Technique Program Design Strength Training

Row, Row, Row Your Back

I hated P.E. class. I was a skinny, weird and uncoordinated kid.

I was the one who got picked on in the changing rooms about my lack of size, and we’re just not talking about muscles.

Whenever P.E. class was on my schedule, I dreaded it.  I’d rather go to the dentist to get a tooth pulled or talk about my confused teenage feelings.

Our masochistic P.E teacher liked to put us through a series of fitness tests every few months to determine our grades. As far as I was concerned, showing up was an A.

One of the many tests was an isometric chin up hold for time. You were to hold the top position of a chin up for as long as possible.  On this particular testing day, as soon as my name was called, the knives came out.

“You won’t last 10 seconds, McLean. You’re as weak as piss.”  (That’s Australian for not strong and bad tasting beer.)

As I stepped up to the bar, I had a little extra incentive and was determined to prove my doubter wrong.  I willed myself to a 40-second hold which was not bad for a weakling. I even got the nods of approval from the high school meatheads.

Ever since then I could always do a chin up.    

In the gym, chin ups/pull ups are still great test of your relative body strength.  You’ll never hear someone ask “How much to you row, dude?” However, you will hear in gyms around the world “How much do you bench?”

Not everyone can do a chin up (although it should be a goal), but everyone needs to build upper back strength because in today’s society we’re constantly looking down at our smart phones, tablets and computers.

Furthermore, we sit too much and move too little.

Over time this can wreak havoc on upper back strength, posture and spine. For instance, every inch our ears are forward from our shoulders (forward head posture) you increase the weight of the head on the spine by an additional 10 pounds. (Kapandji, Physiology of Joints, Vol. 3).

And while there’s no scientific correlation, forward head posture also increases one affinity for douchiness.

Upper back strength also plays a huge role in the big lifts such as squats, deadlifts and even the bench press, which is big deal for hardcore gym goers and for the everyday desk jockey who wants to look better naked.

That’s reason enough to include some old school and new age rows into your routine. Your back and biceps will thank you, and the chest will just have to wait its turn.

Old School Rows

1) Barbell Bent Over Row

This is the godfather of rows. Not only does this strengthen your upper back, shoulders, biceps and grip, it’s the perfect accessory exercise for improving your deadlift. Bent over row mimics the hip hinge, and holding this for time with help improve your lower/upper back endurance. More importantly, it will improve your ability to keep a neutral spine while pulling heavy.

 

The classic cues of shoulders down, chest up, grow tall or shoulders away from the ears work here. If you feel this movement in your lower back or upper traps, you’re missing something and should check your form.

Note From TG: Check out THIS baller post by Harold Gibbons dissecting a ingenious drill – the hamstring bridge hold – to help people learn to “feel” the hamstrings during a bent over row.

Programming – I’ve found doing this for strength (low reps 3-5 and more sets 5-6) will help improve your ability to pull from the floor and to keep a neutral spine under heavy loads.

If you’ve never done sets of 20 reps before, you don’t know what you’re missing.

2) Single Arm Dumbbell Rows

There’s a multitude of variations to choose from. From the classic single arm bench supported variety to this excellent variation from Eric Bach of Bach Performance.

Or this one from Tony himself:

 

Dumbbell rows in general are perfect for ironing out strength imbalances that often exist between sides and you’ll get some additional core work in the form of lateral stability.

Let’s face it, you cannot get enough core work.

Keeping the spine in neutral and not rowing with the upper traps is the key here. Please don’t go extremely heavy and short arm the weight because you’re not fooling anybody. It’s almost as bad as knee bend squats or poorly performed pushups.

Note From TG: Another point to consider is pinning or “glueing” the shoulder blade(s) in place. The scapulae should move around the ribcage, not stay in place. Read THIS for more information.

Programming – I prefer programming these for higher reps (8-15 range) and lower sets (2-4). Pairing these in a super set with any press variation or including these in a metabolic circuit works well.

Running the rack to murder the upper back is fantastic, if you’re a fan of pain.

New Age Rows

1) TRX Rows

Dan John sums up why we need to do TRX rows:

“TRX single arm and double arm rows target an area of the body that often gets missed or ignored. The whole upper back/rear shoulder area is probably the most underdeveloped area of people I’ve worked with.”

The beauty of the TRX is you can adjust the intensity simply by adjusting the foot position closer or further away from the anchor point. This makes this exercise accessible to almost everybody.

Here’s how to set up for a single arm row, one of my personal favorites.

Keeping your shoulders down and chest up and not shrugging your upper traps to pull yourself towards the handles is the key here, too.

Also, try the Hinge Row (which “nudges” a bit more upward rotation in the shoulders)

 

Or, if you’re really feeling fancy pants you can try this variation, which, technically, isn’t a TRX row, but uses the TRX so whateves:

 

Programming – TRX rows are a great change of pace from weighted rows and I’d recommend training these for higher reps (12-20) and fewer sets (2-4). The TRX makes exercise transition simple, so including rows in a superset or a circuit works like a charm. 

If you’re looking to burn out the back and pump up the biceps, TRX mechanical drop sets are perfect.

2) Single Arm Landmine Row

Single arm landmine exercises such as the row will help reduce joint stress while maximizing shoulder tension and stabilization. In my experience you can use more weight than the traditional dumbbell/cable row set up without any undue stress.

The set-up and cues are similar to a barbell bent over row. A good hip hinge and a neutral spine are essential.

The landmine allows you to row from a variety of positions and grips which is great for hitting the upper back from different angles.

 

Programming – Holding the end of the barbell instead of the dumbbell will provide a greater grip challenge.

Use the same programming guidelines as for the dumbbell rows. Or if you’re hating life, include them in a landmine complex, like this one courtesy of Ben Bruno.

 

Wrapping Up

Just because you cannot see the upper back, shouldn’t mean the chest gets all the love. Keeping the upper back strong is necessity for good posture and healthy shoulders.  Upper strength will help improve your deadlift, squat and bench numbers.

If that’s not reason enough, rows work the biceps. They’re always in need of extra attention.

Author’s Bio

Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Dallas, Texas.

No, Shane doesn’t wear a cowboy hat or boots.  After being told that his posture blows by Eric Cressey, he has made it his mission to rid the world of desk jockeys and have fun while doing so.

After all exercise is fun and never a “work” out.

You can follow Shane on Twitter HERE, and Facebook HERE.

CategoriesAssessment coaching Exercise Technique Strength Training

Building the Squat From the Bottom

We all know that squats are a staple movement that span the gauntlet when it comes to helping people get stronger, leaner, and faster.

Blah, blah, blabbidy, blah.

That’s all well and good. But lets be honest.

Squats also help build bodacious bottoms.

There’s a reason why no one has ever written a song titled “Flat Bottomed Girls” or “I Like Average-Sized Butts.”

We like our derrieres fat and big, baby!

Alas, this article isn’t about the human form, appreciating the backside, and how squats help build bottoms.

No, this article is about something else entirely.

How to Build the Squat FROM THE BOTTOM

Dean Somerset and I spent this past weekend up in Kitchener, Ontario (<– that’s in Canada) just outside Toronto co-teaching our Complete Hip and Shoulder Workshop.

Note: you can check out to see if we’re coming to your neck of the woods HERE.

One of the main bullet points Dean and I hit on was squat patterning and how coaches and personal trainers can go about cleaning up their athlete’s or client’s squat technique.

Or, better yet: demonstrate to them some semblance of success.

Just so we’re clear: I think the squat is a basic movement pattern that everyone should be able to perform. I’m not insinuating that everyone should be able to walk into a gym on day #1 and drop it like it’s hot into a clean, deep squat and/or be able to load it to a significant degree.

Not everyone can (or should) squat deep. I’ve written on the topic several times, and for those interested you can go HERE and HERE.

That said, it is a movement pattern that’s important and one that can help offset many postural weaknesses, imbalances, not to mention more colloquial goals like athletic performance and aesthetics.

Assessment

Squat assessment is a crucial component to figuring out what’s the right “fit” or approach for each individual.

I can’t stress this enough: Not everyone is meant to squat to ass-to-grass on day one. Not everyone has the anatomy or hip structure to do it!

But it’s also important to figure WHY someone can’t squat to depth? Is it a mobility issue (which many are quick to gravitate towards) or a stability issue?

Digging deeper on the mobility-stability conundrum, Dean hit on a few important points this past weekend in trying to differentiate what mechanism(s) prevent someone from A) squatting deeper than that think they can squat and B) squatting with a better, more efficient pattern.

It’s a concept I’ve used myself with my own athletes and clients, but Dean did a really great job at peeling back the onion and helping the attendees better understand where they should focus their efforts.

Is it a Structural Issue?

Say someone makes the Tin Man look hyper-mobile when they squat. No matter what they do or how they position themselves, they just can’t seem to squat to an appreciable depth.

Most trainers and coaches would chalk it up to something lame like “tight hip flexors” or lack of hip mobility (which certainly could be the case), and revert to any litany of drills to improve either of the two.

This could very well be the correct anecdote, but I do feel it’s an often simplified and overused approach. I can’t tell you how many coaches have taken this route only to end up barking up the wrong tree.

It’s imperative to dig a little deeper.

Structural issue(s) = bony growth (FAI?), bone spur, and/or geometry of the hip joint itself.

As a trainer or coach you’re not diagnosing anything, and unless you’re Superman2 and have X-ray vision you’re more or less speculating anyways.

Assuming you have the knowledge base and are comfortable doing so, you can ascertain of what each person’s (general) anatomy is telling you by using a hip scour.

 

Supine (Passive): Have an individual lay on his or her’s back and bring knee into hip flexion. Is it uncomfortable or do they feel any pinching at or near the hip joint? If so, abduct the hip. Does the pinching go away? Do they gain more hip flexion?

This can speak to what their ideal squat-stance width should be.

You can also check hip internal/external rotation. Do they have more or less ROM in either direction? This could speak to more retroversion/anteversion of the acetabulum itself.

In general: those with an anteverted acetabulum (more than enough IR) are going to have crazy amounts of hip flexion. These are people are the ones who can squat ass-to-grass without blinking an eye. Of course, whether or not they can control that ROM is another story.

Conversely, those with a retroverted acetabulum (more ER) may struggle with hip flexion (bone hits bone earlier) and will likely never live up the all the internet trolls’ expectations regarding squat depth.

They’ll likely dominate hip extension ROM, however.3

 

Supine (Active): You can also have someone test their hip flexion ROM actively (meaning, they’re the ones doing the work). The key here, however, is making sure they use their hip flexors to actively “pull” their knees towards their chest.

Can they do it? Any restrictions?

https://www.youtube.com/watch?v=k3TI-GJNl9w

 

Prone/Quadruped: Another “screen” to add is in the quadruped position where, again, the person is more stable.

Here you’re checking to see at what point do they lose control of lumbar positioning?

Some people, due to their anatomy, and despite 698 coaching cues being tossed their way, will lose positioning before they hit 90 degrees of hip flexion. You can be the most well-intentioned coach in the world, but unless you’re Professor Dumbledore you’re never going to be able to fit a square peg into a round hole.

So, you work with what’s presented to you. This person will need to squat at or above parallel.

I’m fairly certain the Earth will still continue to spin.

However, what you’ll often find is that they’re able to get into what would be equivalent to a “deep squat” position. Further, if you have them dip down and extend their arms above their head it’s akin to the same position as an overhead squat.

If they’re able to assume this position, it’s a safe bet (although not entirely exclusive) they it’s not a structural issue that’s preventing them from assuming a deep(er) and “clean” squat pattern.

 

All of it’s information – which may or may not stick – but it’s information nonetheless. And it’ll all help guide you as a coach to figure out what’s most suitable approach for your athletes and clients.

When assessing someone’s active squat pattern they may present as a walking ball of fail and demonstrate a whole host of compensation patterns. This is where some fitness professionals are quick to jump on the “it’s a mobility issue” bandwagon.

Taking the time to perform a more thorough screen (like the ones suggested above), though, is an excellent way to glean whether or not that is indeed accurate.

Squat From the Bottom

Lets assume you figured out it’s NOT a structural issue. You assess/screen someone in the supine/prone/quadruped positions and find they’re able to exhibit a passable squat pattern.

Yet, when they stand up and attempt to squat they resemble a stack of crashing Jenga pieces.

One of the best strategies I’ve found to help address this is to teach/re-groove the squat pattern FROM THE BOTTOM. Basically, start in the end position.

It helps to build context and confidence. In addition, it engrains the CNS to inform the brain “dude/dudette, relax, we got this!”

Assisted Squat Patterning

If I’m working with someone in person, I’ll hold my hands out in front of me (palms up), ask them to place their hands on top of mine (palms down), assume a squat stance, and “groove” their squat pattern (sit back with the hips, push the knees out), and “pull” themselves down into the bottom position of the squat.

I’ll then have them let go, hold that position for a good 3-5 second count, and then stand back up. We start them where we want them to finish. As a result this BOTTOMS-UP approach helps groove technique, but more importantly helps improve people’s confidence at sitting in the hole.

Some other variations you can use:

Squat Walk Down

 

Suspension Trainer Assist

 

Have someone grab the side of a squat or power rack (or use a suspension trainer – TRX, Jungle Gym) and use as much assistance as they need in order to get into the bottom position.

Note: Make sure they maintain a good back position.

Once they get into a position they feel they can control and “own,” have him or her let go and hold that position for a 3-5s count.

Then, stand up.

Have them repeat for several repetitions.

You’ll often find that after a few reps things start to click.

Boom

When it comes to squatting, not everyone should be held to the same standard.

  • Perform the screens mentioned above. Do your job.
  • Figure out what the best “fit” is for each person – depth, stance width, foot placement, etc.
  • Use pattern assistance if necessary. Start from the bottom. Build success into people’s training.

Either approach you use – whether it’s partner assisted or with external assistance (rack, TRX) – the main advantage is that it forces anterior core engagement, which in turn helps improve stability, which in turn improves motor control, which in turn makes people into rock stars.

Except without the fame, money, and glory. And amphetamines.

Categoriescoaching Program Design Strength Training

Two Dudes Talking Core Training

Regulars to this site are very familiar with the name Mike Robertson. He’s a good friend, but also a coach I respect immensely.

Not only does he produce top-notch athletes who are seemingly bulletproof, but he’s also someone who continuously churns out quality content that helps elevate the strength and conditioning/fitness community.

He also has impeccable taste in old-school hip-hop music.

His latest resource, Complete Core Training, is available starting today. It’s, well, a complete resource on core training. It’s not about six-pack abs or showcasing the latest core exercises that have people balancing on BOSU balls while juggling chainsaws.

It’s a system on how to set people up for success.

Mike was kind enough to take some time to talk some shop and discuss “core training” with me below. Enjoy!

Two Dudes Talking Core Training

TG: Mike, answer this: what in the name of infomercial hell is “the core?” And why should a whole manual be dedicated to it?

MR: Great question – and if someone can tell me, then that would be great….

In all seriousness, the core is literally everything from the feet to the head, because it all ties together, right? But that’s probably not the answer you’re looking for, either.

For our purposes, I define the core as a box:

  • You’ve got the diaphragm on the top,
  • The pelvic floor on the bottom,
  • The abdominals (transverse abdominus, internal obliques, external obliques, and rectus abdominus) on the front,
  • The IO’s, EO’s4, and quadratus lumborum (QL) on the sides, and
  • You’ve got the QL, erectors and multifidi on the back.

This is such a tricky answer, though, because no matter how I answer, someone hates me.

But I guess I’m okay with that at this point

TG: The cliche question here is to pop off your most common core mistakes people make. What do you feel people do right?

MR: First and foremost, you have to know that I live in a bubble at this point.

I don’t train in a commercial gym.

The people I’m surrounded by are generally high-level coaches, and are making strides to get the most out of their clients and athletes.

So with regards to doing things right, I think most are on the right path.

They’re focusing more on core stability versus creating movement at the core.

They’re realizing that flexion isn’t a bad thing, at least with regards to having that mobility through the spine and pelvis.

And they’re including core training in almost all (if not all) of their programs.

So when you factor all that in, it’s probably making quite a difference.

TG: Okay, I lied….NOW you can tell us the most common mistakes people make.

MR: Again, I’m around fairly high-level people so when it comes to mistakes, the devil is often in the details.

First off, I’m not sure most truly respect how important position is. For instance, almost every time I coach a core exercise now, we’re going to exhale to set a better position.

But often, we sell people short – what might seem like enough of an exhale simply is not. So we have to really drive a full exhale to set good position, especially with our more toned up bros and broettes.

 

Another mistake that I see is always leaving the core training to the end of the program. But before I get too deep here, I should probably let you in on a bit of my bias and philosophy…

I firmly believe that the core is a (if not THE) weak link with our clients and athletes. Therefore, it’s something that we have to address and multiple levels across the program.

So just throwing in some “ab work” at the end of a session isn’t enough. If it’s truly a weak link, we need to address it throughout the programming, both in the warm-up and the actually lifting portion. This comes largely through sound exercise selection, progression and regression.

Note from TG: this is why I LOVE deadbugs so much. Not only do most people do them incorrectly, but they can be injected into any portion of a training program to fit the needs of the athlete/client.

So if I could just get everyone to cue their clients into a better starting position time and again, and address the core at multiple times throughout the training session, I’d be a happy camper.

TG: The meatheads out there will say all someone has to do is squat and deadlift and that’s all the core work they need. I think this is a very narrow-minded, nay, moronic approach. I assume you agree. Why is this not a smart or ideal line of thinking?

MR: We’re in firm agreement here. First off, let me throw this back at you…

How many people walking in on Day 1 would you say have great posture, or can hold great position in their training sessions?

Probably none, or next to none, right?

So why do we assume that loading these people up with heavy squats and deadlifts that they’re magically going to “fix” their positional issues?

I’m sorry, but it just doesn’t happen.

Instead, we need to often rebuild our clients and athletes. Again, it happens on multiple levels throughout the program.

Instead of a back squat, maybe we front squat. Or even better, 2-KB front squat.

Instead of throwing in a ton of work for the posterior chain, we actually teach them to load their anterior chain more effectively. (I’m going to get roasted for this, but it’s something I’ll explore in more depth at a later time).

Note from TG: Here, here! We’ve been over-programmed to think that it’s ALL about posterior chain, ALL the time, that I find many trainees have lost the ability to recruit their quads. I’ve been programming more leg extensions recently for some of my clients. How you like dem apples, internet?!

We need to get some isolated core training in the program, just to teach our athletes how to actually use muscles like their obliques and TVA (not via draw-ins), to help control their pelvis and lumbar spine.

We start doing things like that, then posture starts to clean up and we can hold position.

And when we can hold position with entry-level exercises, then we can start getting bigger bang from there.

TG: Love it Mike. I’m totally on par with you. Complete Core Training – 10 second elevator pitch. Go – 

My goal was to take my entire approach to core training and give it to trainers and coaches who want to get more out of their programming and coaching.

Like you mentioned above, even the best coaches and trainers out there are looking for ways to get better. This is something that I’ve studied in depth for years, constantly seeking ways to get better results, and most importantly, to create lasting change in how my clients move and feel.

So Complete Core Training isn’t just a random collection of exercises – it’s a complete training system, where I cover everything from the anatomy of the core, to the mechanics of coaching and cuing, and of course, how to program most effectively.

I think it’s a really solid program, and one that’s going to help trainers and coaches across the world get better results with their clients and athletes.

But I’m also willing to admit I may be just a wee bit biased….;o)

Complete Core Training is ON SALE all this week at 50% off the original price.

CategoriesExercise Technique Program Design Strength Training

13 Ways to Improve Your Deadlift, FAST!

You could say I like to write about deadlifts. Well that, and zombies. Or zombies fighting ninjas. Or how adorable my cat is, which has nothing to do with zombies.

Oh, and speaking of cats……cats vs. zombies.

But mostly I like to write about deadlifts.5

In my latest article that went up on T-Nation today, I break down 13 quick-n-dirty tips that many people can incorporate TODAY and see immediate improvement in their lift.

Check it out and let me know what you think.

Continue Reading….

CategoriesProgram Design Strength Training

The Over Warm-Up: And How It Can Help You Lift More Weight

The warm-up.

Lets be honest: most of you reading either skip it altogether or discreetly brush it to the side as something you know you should be doing, but, you know, don’t.

I’m not here to judge. I do it too.

I don’t feel I need to sit here like an overbearing parent and type out all the reasons why you should be doing a thorough warm-up prior to training. But I will anyways.

A warm-up:

  • Improves alignment and posture.
  • Allows for additional and opportune times to address and tackle “problematic areas” such as the thoracic spine (lack of rotation and/or extension), hips (it takes a crowbar to squat past 90 degrees), glutes (you don’t have any), and ankles (the cement blocks we wear for shoes – not to mention high-heels – place us in a constant state of plantar-flexion, thus compromising our ability to dorsiflex).
  • Helps to increase core temperature and promotes blood flow…which helps improve flexibility/extensibility of muscles.
  • Get the nervous system primed and ready to go.
  • Gets you jacked. Just kidding.6

All that said – and despite many, many, MANY – smart people telling us how important it is…people still tend to skimp on their warm-up.

NOTE: HERE is an article I wrote a few years ago on “The Perfect Warm-Up?” As well as THIS one I wrote for STACK.

This video was part of the article linked to above. I only post it NOW for Eric Cressey’s EPIC video-bomb. Wait for it…..

Long story short: including a warm-up prior to training is a smart use of training time, will help to offset many of the poor sitting (and standing) positions we tend to be stuck in on a daily basis, and it only takes maybe 10 minutes.

DO IT!

The Over-Warm-Up

So now that we’ve established that you’re not going to warm-up, lets discuss the concept of the over warm-up, a term popularized by strength coach and powerlifter Paul Carter.

You’re TOTALLY going to be down for this…so keep reading!

For any uppity strength and conditioning snobs reading this can also, technically, be referred to as Post-Activation Potentiation.

Rather than attempt to define what Post-Activation Potentiation (PAP) is, I’ll defer to Bret Contreras:

“PAP is a phenomena by which muscular performance characteristics are acutely enhanced as a result of their contractile history. The underlying principle surrounding PAP is that heavy loading prior to explosive activity induces a high degree of CNS stimulation which results in greater motor unit recruitment lasting anywhere from five to thirty minutes.”

Traditionally, PAP is performed by utilizing a close to max-effort lift (think: bench press, squat, deadlift, arm wrestling a Terminator) followed suit with an explosive activity with the same “pattern” (think: medicine ball throw, vertical jump, 10-40 yd sprint, high-tailing it to local florist when you forget it’s your anniversary).

To take advantage of the phenomena most strength coaches agree that PAP is best utilized using the “lift something heavy then perform a similar explosive movement after” approach.

NOTE: I’d encourage you to read Bret Contreras’s full article HERE on PAP if you really want to dive into the nitty-gritty stuff.

However, for strength purposes I’ve found using a similar approach useful. Essentially you’ll take your “main” movement of the day – squat, bench press, deadlift – and extend your warm-up/build-up sets so that you work above your intended, scheduled work load.

So, for example, lets say you’re performing squats today and your program calls for 4×4 @ 75% of your 1RM. For the sake of argument lets say your 1RM is 350 lbs.

1) 75% of 350 = 262 lbs (rounded up to 265).

2) A traditional warm-up may look like this:

1×8 @ 40% (140 lb)

1×6 @ 50% (175 lb)

1×5 @ 60% (210 lb)

1×2 @ 70% (245 lb)

4×4@ 75% (265 lb)

 

3) The OVER warm-up will look like this:

1×8 @ 40% (140 lb)

1×6 @ 50% (175 lb)

1×5 @ 60% (210 lb)

1×2 @ 70% (245 lb)

1-3×1 @ 80-85% (280-300 lb)

4×4@ 75% (265 lb)

So in this case the objective is to hit a weight above or past the intended work sets to “potentiate” the nervous system, and thus (hopefully) making them feel easier/lighter.

The idea is to ENSURE your “over warm-up weight” is one you KNOW you can crush. Meaning, it’s not close to a 1RM and bar speed should still be, well, speedy.

Something else to consider is that this should only be utilized when you’re using sub-maximal weight with your work sets (60-80% of 1RM). DO NOT attempt this when you know you’re working at percentages higher than that.

I mean, you could…it just (probably) won’t end well.

Also, this isn’t something you’re going to want to perform long-term. Maybe use it for a block (3-6 weeks) and then revert to something else.

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

Categoriescoaching Corrective Exercise Strength Training

5 Strategies for Healthy Shoulders

Unlike Dan John, I lack the ability to seemingly rattle off an array of quotable quotes with the frequency of a Donald Trump soundbite.

That said, every now and then luck strikes and I chime in with gem like this:

“Lifting weights isn’t supposed to tickle.”

Muscles are going to get sore, and joints are going ache. And, in keeping things real, the risk of sharting yourself increases exponentially.

Sorry, it comes with the territory.

Being “sore and achy,” however, while nothing new to anyone who lifts weights on a regular basis, shouldn’t be a regular occurrence…or badge of honor.

Likewise, while the saying “pain is just weakness leaving the body” is a popular one amongst fitness enthusiasts (most often, CrossFit participants and marathoners7)…it’s really, really, really stupid.

Pain is not weakness leaving the body. It’s your body telling you to “quit the shit” and that what you’re doing has surpassed its ability to recover.

Of course, there are different levels of pain. I can have someone perform a set of 20-rep squats or Prowler drags – on their hands, blindfolded, uphill, for AMRAP – and there’s going to be a degree of “pain” involved.

But if pain is present – to the point where, you know, stuff fucking hurts – then that’s something entirely different and something that needs to be addressed…sans the machismo.

The shoulders are a problem area for many lifters and often take a beating. Below are some brief, overarching talking points on how to address shoulder pain/discomfort.

Note: it’s a broad topic, and one teeny tiny blog post won’t be the answer to everything. However, chances are, addressing one – if not several – of the talking point below may be exactly what’s needed to get the ball rolling in the right direction.

1) Stop Doing What Hurts

I had a client approach me recently about his shoulder. The conversation went something like this:

Client: “My shoulder hurts when I do this.”

[Proceeds to do this weird behind the head, shoulder dislocation thingamajiggy]

Me: “stop doing that.”

Client and Me: “LOL LOL LOL LOL LOL.”

Me: “seriously, stop doing that.”

It seems like an obvious thing to do, but if something hurts – whether it be the weird Cirque du Soleil contortionist move my client was doing, bench pressing, or whatever – stop doing it.

At least for now.

I know it’s a hard blow for a lot of guys to be told to stop bench pressing for any length of time, and in fairness, much of the time it’s a matter of addressing a handful of common technique flaws:

  • Better upper back stiffness (learning to pull shoulder blades together and down for improved stability).
  • Learning to engage the lats (to make a “shelf” and to “row” the bar down towards the chest).
  • Maybe tweaking wrist and elbow position (so one isn’t so flared out).
  • Addressing leg drive.

BAM – shoulder doesn’t hurt anymore.

All that said, it’s usually a better play to take out the incendiary movement altogether – maybe for a few days, or even weeks – and take the time to allow tissues to calm down and address any profound weaknesses and dysfunctions present.

2) Earn the Right to Overhead Press

The ability to raise one’s arms overhead – I.e., shoulder flexion – is something that’s not quite as easily accomplished in today’s society.

The left: what most people look like (forward head posture, excessive lumbar extension). The Right: dead sexy. Kinda.

We just don’t spend that much time there. Yet, walk into any commercial gym or CrossFit box and you’ll witness any number of trainees happily pushing, hoisting, and/or kipping overhead.

Often with deleterious ramifications.

Several factors come into fruition when discussing the ability to elevate the arms overhead8:

  • Shoulder: if one lacks abduction/upward rotation on any given side, you could see any number of compensations like lack of elbow flexion.
  • Scapulae: we need upward rotation, protraction, and posterior tilt to get overhead. Most people are lacking in one or all three.
  • T-Spine: does it extend? It should.
  • Lumbar Spine: does it extend? It sure as shit shouldn’t.

This is where assessment and individualized programming comes into play. Some people require a different “corrective” approach compared to others. However, if that’s not your wheelhouse, refer out!

But as a strength and conditioning professional you could still set people up for success by having them perform more “shoulder friendly” overhead pressing.

1-Arm Landmine Press

 

Serratus Upward Jab

3) Improve Upward Rotation

Many people are “stuck” in a downwardly rotated position – especially those who participate in an overhead sport (baseball for example) or are a lifetime meathead.

Due to lack of anterior core control, tight/stiff lats, soft tissue restrictions, poor programming balance, or a combination of several factors, many tend to live in a state of “gross” extension.

To that end: anything we can do to target the muscles that help upwardly rotate the scapulae – low/upper traps, serratus – would bode in our favor.

Band Wall Walks

 

1-Arm Prone Trap Raise

 

1-Arm Band Overhead Shrug

 

TRX Hinge Row

Moreover, a little TLC to foam rolling the lats would work wonders, as well as addressing anterior core control/strength with exercises like deadbugs.

Too, proper coaching/cueing by not allowing clients to crank though their TL junction or lumbar spine during movement would be stellar. Thanks, appreciate it.

4) Obligatory Commentary On How Breathing Will Cure Everything

I’m a believer in PRI (Postural Restoration Institute) principles and have used it to great success with clients in the past and present.

Helping to “reset” posture with focused breathing drills can be a game changer – especially for those living with shoulder pain.

First, lets address a common fallacy…beautifully articulated by NYC-based physical therapist, Connor Ryan:

Taking the conversation on “gross extension” a little further, we can attempt to apply Connor’s analogy with some focused breathing drills like this:

 

Doing so:

  • Helps stimulate parasympathetic activity (excessive extension = “impingement” of Posterior Mediastinum leading to constant sympathetic – flight or flight – activity).
  • Allows a window for the thorax/rib-cage to move, which, in turn, allows the scapulae to move.
  • I only perform 1-3 different drills here, lasting, maybe, 2-4 minutes. And then it’s time to go lift heavy shit.

5) Let Your Shoulder Blades Move

A common mistake I see many trainees make is “glueing” their shoulder blades in place during exercises like a 1-arm dumbbell row or even push-ups.

This is not wise.

Scapular retraction (adduction) is important, but so it allowing the shoulder blades to protract (abduct).

In short: the shoulder blades should have the ability to move around the rib cage.

If their always pinned in place, this will often manifest into glenohumeral issues – namely, anterior humeral translation and instability.

Translated into non-geek speak, your shoulder is basically saying:

Simple Shoulder Solution

Strength coach Max Shank just released a handy manual called the Simple Shoulder Solution.

Anyone familiar with Max’s work knows he’s a guy that likes to think outside the box and help get people more athletic.

Much of what I discussed above mirrors much of what Max covers in this manual (with more detail).

In order to best address the function of the shoulder you need to follow the order of operations and handle the surrounding structures first. These are:

1) Breathing and Core Activation
2) Thoracic and Neck Mobility
3) Scapular Mobility and Stability
4) Glenohumeral Mobility and Stability

The main idea here is that if you do not address 1-3 FIRST, you are likely to create more compensation, hypermobility and potential for injury at the Glenohumeral joint.

I can dig it.

Give it a look for yourself HERE.

CategoriesCorrective Exercise mobility Strength Training

Strength Starts Here: Breath, Control, Express Badassery

I always enjoy when I have the opportunity to introduce my readers to someone new; coach’s who are “in the trenches,” doing great things, and are well articulate in conveying their message.

Ladies and gentlemen I give you Chris Abbott. He’s a coach and gym owner based in Chicago. As it happened, he sent me a t-shirt out of the blue as a “thank you” for what I do on this blog. It was a class move and nice gesture to say the least.

Not long after Chris expressed some interest in writing a guest post, and well, it took me all of three seconds to say yes.  I hope you enjoy it as much as I did.

Strength Starts Here

Life is better when you’re strong, and that’s a fact.

Over the years as a trainer I’ve worked with average Joes, stay at home moms, significant weight loss clients, professional athletes, and a wide variety of broken and damaged people ranging from hip replacements and torn labrums to herniated/broken discs and torn knee ligaments – to name a few. Every one of these clients had one thing in common; they all reached their goals by becoming stronger.

Perhaps I’m stating the obvious, but based off of the people I see and work with daily I feel people may know they need to get stronger, may know they need to get in better shape, but they really have no idea how to actually get stronger, hence strength starts here.

Commonalities in Strength

There are certain aspects of strength that are required for success – this goes for sport, individual hobbies, and most importantly quality human movement.

My approach to those aspects can be viewed in the following way; you have attachment sites – your arms at your armpits and your legs at your hips. All movement will come from these attachment sites.

In addition you have your thoracic spine (T-spine).

Your neck, shoulders, and t-spine are all tied together; therefore healthy movement of the neck, head, and shoulders (really the entire upper body) requires healthy t-spine functioning. One could go on to describe how the upper body and more importantly a lack of alternating, reciprocating movement affects your lower body (hips and knees), but that goes beyond this post.

Furthermore, my approach can be summarized by this relationship:

  • Positional breathing leads to increased control
  • Increased control leads to increased strength development
  • Being stronger allows you to do whatever you’d like in life

Let’s break this down a bit further and see how you can own all to generate massive strength gains – and really enjoy life more!

Position and PRI

Are your shoulders really tight or are your scapula maybe just in a poor position which is limiting your range of motion?

This is usually the first time someone looks at me with a sideways head tilt expression of “huh?”

When searching for strength your key to performance will reside within your ability to take a breath properly.

All my sessions start with a common goal; restore proper breathing mechanics and allow your diaphragm to work as a primary breathing muscle rather than a postural stabilizing muscle. This does a few things:

  • Triggers parasympathetic activity in the body which results in the body “letting go” or relaxing more
  • “Letting go” will lead to increased range of motion at the attachment sites and T-spine
  • You’ll feel “lighter” – which never hurts anyone
  • You’ll be more focused – which is awesome just about any time
  • And most importantly, you’ll be in a better position to get stronger

The approach and exercises I use to correct someone’s breathing mechanics (and ultimately help restore control) stem from an organization called the Postural Restoration Institute, PRI for short. The Institute’s director, Ron Hrsuka, has devoted his life to PRI. It’s a powerful concept and one that immediately grabbed my attention after I first took one of their home study course a few years ago.

In a nutshell, PRI’s take on the relationship of posture, movement, and performance begins with asymmetries and the fact that everyone, whether you’re “righty” or “lefty”, has the same features internally – one heart, one liver, etc.

These asymmetries predispose us to shift our center of gravity and throw off our position; which in turn affects our posture, limits our movement abilities, and decreases performance. As a result, areas such as your shoulders, t-spine, and hips (sound familiar?) are placed under distress – compensation patterns develop and your ability to get strong has been diminished.

Positional breathing can be viewed as achieving the following:

  • Re-training your diaphragm from being used as a stabilizing muscle to a primary breathing muscle – this allows your body to “let go”
  • “Untwist” your body, positioning it in more of neutral state thus giving you more joint centration and ultimately greater potential for building strength

Positional breathing will open doors that lead to increased control. Remember, increased control leads to greater strength development so taking 5-7 minutes on positional breathing can and will make a difference during your set of heavy deadlifts. Here are a couple of my favorite positional breathing exercises:

90/90 Hip Lift

 

All Four Belly Breathing

 

Control is King

Flexibility seems to be the rabbit everyone wants to chase when something goes wrong.

However, as we just discovered, a lot of your flexibility concerns might in fact stem from your inability to breathe properly and your poor position. It’s not uncommon to see a significant increase in range of motion in your attachment sites after performing some positional breathing exercises.

Now that you’re in a better position, you can more easily gain control!

I view flexibility as your ability to passively pass through a specific range of motion – no ownership here, just swinging by to say hi to grandma.

Mobility on the other hand is your ability to control a specific range of motion – you’re laying the foundation and moving in!

Mobility = Control. Control = Strength.

Therefore Strength = Mobility.

In order to be strong you need to have control – you need to have the mobility needed to perform your sport, hobby, or live as a healthy functioning human being. Perhaps another head tilt “huh?”

Your sport/activity will determine how much control is needed at said attachment site(s) in order for you to perform at a high level.

A gymnast for example needs far more control than a basketball player.

You can name plenty of other comparisons that support this notion. However here’s my argument; wouldn’t you rather be able to control a much larger range than you need so as to not only become freakishly strong, but also increase your longevity by decreasing your risk of injury?

I’m not suggesting a football player be able to move like Neo in the matrix – it’s not needed, in fact for some athletes having too much range of motion is detrimental to performance.

But in the game of life – that’s a much different story and can in fact tell you from personal experience and client experience, yes you do want the increased control!

I’m falling more and more in love with Dr. Andreo Spina’s FRC system and its ability to give you loads of control. More importantly it’s blending very nicely with the positional breathing exercises I have my clients perform.

Dr. Andreo Spina is a world-renowned musculoskeletal expert. His system stands for Functional Range Conditioning. Its focus is on three main goals; mobility development, joint strength, and body control (fits pretty nicely with what we’re talking about).

The end result is people doing some crazy sh** that would likely land most people in the hospital.

A photo posted by Hunter Cook (@hunterfitness) on

I’ve been fortunate enough to learn from colleagues who are FRC certified. I myself cannot wait to join them!

Through various series of controlled articular rotations (think searching through your end range in various joint motions) one can find where he/she is limited. Once limitation is found, applying progressive and regressive isometric loading (PAILs and RAILs as he calls them) can be used to increase your usable range of motion – more control = more room for strength.

From there you can play with lift offs and other fun movements but the overall takeaway is clear; you will gain loads of control which can lead to loads of strength!

One of my favorite non-FRC exercises for control is the Arm Bar as it allows the athlete to simultaneously gain shoulder and t-spine control

Life is better when you’re STRONG

This is the fun part. In my mind the end of my little equation is whatever you want.

If you’re an athlete maybe it’s run faster, jump higher, or get stronger.

Or, maybe it’s longevity – for athletes this can mean millions and millions more in income. For people who are injured or de-conditioned it could mean a fresh start or at least a new perspective on life.

The key I’ve realized is this; no matter what sport you play or what hobby you enjoy, everyone needs to be strong and there IS a relatively easy way to get there. It all starts with a breath followed by owning your body – gaining control.

Once you have control you are in fact in control – do what you want!

Until then, keep practicing.

I myself am a simple man. I’ve become attached to swings and getups everyday for my workout. My workout is short, effective, and to the point. My newest warm-up routine has 1 rule – I can’t use anything other than my bodyweight. This has not only placed me in a great position to start my swings, but also led to some fun movement sessions prior to my “workout”.

To summarize; strength starts with a breath, is enhanced with control, and transforms into greater strength – which leads to all around awesomeness in life.

Be STRONG!

About the Author

Chris Abbott has been a personal trainer for the past 7 years. He and his wife recently moved to Chicago where Chris Abbott Piche started Evolution Strength and Performance – a company dedicated to getting people strong through postural restoration, body weight training, and kettlebell training. He develops programs used for weight loss, total body strength, and overall health and wellness. Additionally, he works with clients who have suffered from back, knee, hip, and shoulder pain.

Along with neighborhood clients, he has worked with a variety of professional athletes including NFL, NHL, MLB, MMA, Pro Lacrosse, and European Basketball.

“I want people to realize there is more to life than the gym, and that life is better when you’re strong. It unlocks opportunities to enjoy life more, become a faster, more powerful athlete, or return to hobbies you’ve been unable to do for years.”

You can learn more from Chris by joining his newsletter or visiting his website. Additionally he’s on instagram and facebook.

 

CategoriesProgram Design Strength Training Uncategorized

Intensity = Lift More Weight NOT Lift Weight More

Today’s guest post comes courtesy of strength coach, nutritionist, and researcher, Mike Sheridan. Mike’s written for this site before. His article Is Running Natural? was a big hit and sparked some friendly debate.

This time around he cracks the whip on what the term “intensity” really means.

Enjoy!

Intensity = Lift More Weight NOT Lift Weight More

Other than the word functional, ‘intensity’ is one of the most misunderstood terms in fitness.  The reason you’re picturing a sweaty out-of-breath person ready to run to the bathroom and puke at any moment, is because we’ve been taught to associate intensity with exhaustion…

…and insanity!

The actual definition of intensity is pushing your muscles to their maximum capacity within the designated training variables.  Which means choosing a weight that’s optimal for the given rep range (not too light or heavy) and executing the movement with the proper form and tempo.

For example:

Sets

Reps

Tempo

DB Bench Press

4

6 – 8

3010

Note: the numbers “3010” underneath tempo do actually mean something.

3 = 3s lowering
0 = no pause
1 = 1s explosive concentric/overcoming movement
0 = no pause

If the form and tempo is not there, the weight is too heavy, or exercise choice too challenging.  Prompting the trainee to lower the load, or regress to an easier variation of the movement.

Conversely, if the form and tempo are clean, and the trainee is not challenged on the last few reps, they’re encouraged to raise the weight.

This is called ‘progression,’ and it forms the basis of ‘progressive resistance training.’ Also known as, the thing a good chunk of the population thinks they’re taking part in, when they fire up a couple giant circuits of burpee to med ball twist to skipping rope to kettlebell swing to push up to…

Muscle Confusion right?

Along with progression, rest determines the intensity of the workout. But not to the point of exhaustion or depletion that’s common in warehouses and living rooms across the country.

Sets

Reps

Tempo

Rest

DB Bench Press

4

6 – 8

3010

90sec

Yes, this type of intensity can have you slightly out of breath (especially if you’re super-setting, or pairing two exercises – usually training antagonistic muscle groups – together), but it’s very different than aerobic fatigue.

Instead of tiring you to the point where you can’t do anything, it’s pushing your muscles to their maximum capacity, and giving them adequate rest to perform in a specific training zone.

Although our obsession with exhaustive training has everyone believing we should be exercising continuously, any qualified fitness professional understands that the work-to-rest ratio determines the training zone. 

And despite the ‘rest makes you weak’ mantra from aerobic instructors, or the ‘no pain no gain’ philosophy of many CrossFitters, we start training a different energy system when rest is too short.

We’re not trying to exhaust the muscle, we’re trying to strengthen and improve it. 

When we perform an endless number of muscle contractions (repetitions), we end up building muscular endurance as opposed to hypertrophy or strength.

And start training aerobically, instead of anaerobically.

Compromising our ability to build strength and muscle, and facilitating an overall loss in power and explosiveness.  Whether it’s resistance training or not.

Even though shorter rest periods produce a larger hormonal response and more metabolic stress, while longer rest periods allow for more weight to be lifted on subsequent sets, there is still a minimum threshold for proper recovery.

If rest periods are too short, the number of reps declines, the weight lifted declines, and so does the total workout volume.

A 2013 review published in the journal Sports Medicine analyzing research on hypertrophy, concluded that rest periods longer than 1 minute are preferable for maintaining optimal workloads while maintaining some metabolic stress.

So, although metabolic stress is one of the main drivers of hypertrophy, we still need to recover between sets. 

Otherwise, any increase in exercise byproducts and growth hormone that gets our muscles all pumped up, is balanced by decreases in mechanical tension and strength capacity.

We don’t want our rest period at a point where it’s difficult to perform as much ‘work’ as would be possible with slightly longer rest.  Which means keeping it high enough to maximize the number of successful reps over multiple sets, while still experiencing adequate metabolic stress to stimulate hypertrophy.

Anything below this threshold and we’re turning strength training into endurance training.  And anything above that, and we’ll struggle to put on muscle.

As illustrated in the chart above, the magic seems to happen between 90 and 180sec of recovery between sets.

Maximizing hypertrophy (metabolic stress) without sacrificing strength (mechanical tension) on the low end, and maximizing strength without minimizing hypertrophy on the high end.

Plus, it’s maximizing muscle-building hormones (testosterone, IGF-1, gH), with high volume and intensity, while minimizing the muscle-burning hormones (cortisol) associated with excessively short rest periods.  AKA Cardio!

You can definitely bring ‘intensity’ to your workouts, but it’s not achieved by doing things faster or longer.  Bringing intensity is nailing your rest, and selecting a challenging weight that you can perform with proper form and tempo.

Don’t shorten the rest, or do extra sloppy reps, like the exhausted exerciser.  And don’t do partial reps with a weight that’s too heavy, like a bro with an ego. 

That’s not intensity, it’s stupidity!

Author’s Bio

Mike Sheridan has been advising on nutrition and fitness for nearly a decade. He developed an obsession for research early in his career as he noticed the immense gap between the scientific evidence and the message to the public.

Mike has helped a tremendous amount of people lose the fat and keep it off without counting calories, doing cardio, or sacrificing their health. His success is due in large part to his philosophy that ‘Transformation Starts With Education;’ not just showing his clients what to do, but teaching them why.

To learn more about training ‘smart’ not ‘hard,’ check out Mike’s new book 1% Fitness.  Where, in addition to showing you how to maximize your training results with a minimal commitment to exercise, he delivers 14 weeks of workouts that you can view and track on your smartphone.