CategoriesConditioning Fat Loss

Cardio For Meatheads

I hope everyone had a lovely Christmas or start to their respective Holiday Season. Lisa and I are currently in the Dallas/Fort Worth area visiting family so I’ll be taking a brief hiatus from the website this week. Thankfully a few friends and colleagues were kind enough to pinch hit for me and provide some stellar content in my absence.

First up is Shane “The Balance Guy” McLean who’s written several excellent articles for this site in the past. Today he discusses “cardio” for meatheads.

Cardio For Meatheads

I despise traditional cardio.

I’d rather pour gasoline over myself and jump into a fire than run on a treadmill.

However, give me a barbell and a few weight plates and I’m happier than a pig in mud. Happier pigs make yummier bacon, and the World Health Organization should be dammed, just saying.

For the most part, I’ve been a guy who never really found it difficult to get lean.

However, this has been harder as I’ve gotten older. This creates a conundrum as strength training is no longer enough for me to drop fat, but joining those cardio bunnies on the dreadmill is never an option.

Since the health benefits of cardiovascular exercise are undisputed, and the theory that cardio eats muscle like termites through wood has been smashed to pieces (Alex Viada is a prime example), I should suck it up and join the masses, right?

With most gyms having battle ropes, kettlebells, and medicine balls, that’s never going to happen. After all, there are more interesting ways to get your sweat on instead of being held captive by the treadmill or elliptical.

 

The beauty of using these tools is it saves your joints from taking an unwanted pounding on the treadmill, and with little or no eccentric stress involved with the exercises below, you’re not likely to get sore afterwards which allows you to have your bacon and eat it, too.

The routines below are my go to cardio when training for strength or hypertrophy.

Insert these at the end of your training as a finisher or between strength training sessions in place of traditional cardio. Smile and wave at the cardio bunnies while you’re sweating because they’re probably wondering what the heck you’re doing.

1) Battle Ropes/Side Plank Combo

I borrowed these from the Sons of Strength, Eric and Ryan Johnson. This combination is brutally effective and a great way add some extra core work in.

Instructions – Do any variation (see video below for ideas) for 30 seconds and then immediately get into side plank. Make sure to breathe down into your belly and engage your glutes. Hold this for 30 seconds. Go back to the battle ropes for other 30 second interval and do the side plank on the opposite side. Repeat this sequence for 10 minutes.

https://www.youtube.com/watch?v=QStcSUGBJ1I

 

2) Kettlebell Swings/RKC Front Plank

This is another combo I stole from the Sons of Strength. Holding a full tension plank after heavy kettlebell swings is a challenge you’re sure to enjoy.

Instructions – Do 20 Russian Style kettlebell swings and then immediately get into an RKC Front plank. Once you have hit full tension take 10 deep inhales (and exhales) while maintaining full tension. Repeat the kettlebell-plank sequence for 5- 10 rounds.

 

3) Kettlebell Swings/Medicine Ball Slam

This duo will get your heart racing because the heart is working double time pushing blood from the lower to the upper body and back again. As an added bonus your lungs will burn, which is a sure sign of a good time. It will help to channel your inner Hulk smash on the slams.

Instructions – Do this as a countdown superset. Do 20 reps each of the swings and the slams and go down by two each time you perform a round until you reach two reps for each exercise (for example 20-18-16-14….2). If you don’t have access to medicine balls, substitute in battle rope slams.

 

Note – You can mix and match these combinations to keep things interesting. For example

  • Swings- Side plank
  • Battle ropes- RKC front plank

4) 10 Minute Farmers Carry  

Dan John is a believer that inefficient exercise (exercises you suck at) is essential for fat loss and the farmers carry definitely fits the bill.

The following 10 minute carry combination is straight out of Dan’s play book which I unashamedly stole for your benefit.

At first glance this appears easy, but this carry combination will light you up.

Instructions – Depending on your strength level, start with one 20, 25 or 30 pound kettlebell. Hold the bell overhead (bottoms up) and walk, keeping your biceps by or behind your ear. After you lose your grip, stop and reset. When you lose your grip for the second time, bring the bell into the rack position and keep walking.

Once you lose neutral wrist position or your upper back is screaming at you, hold the bell suitcase style by your side and keep walking. Do this for a total of 5 minutes on each side.

Wrapping Up

Conditioning shouldn’t always be a grind and neither should it stand between you and your gains. This is a time to keep it short, sweet, intense and most of all fun.

After all, life is too short to be bored out.

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, one person at a time, and have fun while doing so.

CategoriesUncategorized

Best Articles of 2015: My Picks

Yesterday I highlighted the most popular articles of 2015 as dictated by page views and overall traffic. Today I want to highlight MY favorite articles from this past year.

Because it’s all about me, me, me, ME.

I have no idea why the ones listed didn’t resonate the first time through.

It’s probably all my fault anyways. I never pay close attention to SEO or “click bait” blog titles. I mean, if I really wanted to make sure people clicked on every post I’d title them “Why Bicep Curls Increase Your Testosterone Levels 818%.” for the guys or “Henry Cavill Talks About His Feelings” for the ladies.

Nevertheless, the articles below are some of my favorites from this past year. Don’t judge them by their lame titles….;o)

1. 13 Words That May Help Change Your Life

“Scare the shit out of yourself. It’s the only way to do it.”

2. Assessing Our Assessments: Shoulder Flexion

Sometimes we’re not assessing or looking at what we think we’re assessing and looking at. In this article I break down shoulder flexion and some common mistakes fitness pros make.

3. Where Fitness Professionals Go Wrong When Training Women

So long as you don’t use the phrase “long and lean muscle,” I’m less apt to want to drop kick you in the face. But you should still read this article.

4. The Other 3 Most Important Words in Strength and Conditioning

Hint: it’s not “Tracy Anderson sucks.”

5. Defending Spinal Flexion

Even Yoda thinks it’s dumb to avoid spinal flexion at all costs.

6. Female Fitness Marketing: Why Performance Matters

There’s a reason why I try to avoid the “I want to lose 10 lbs” discussion. It’s a sink hole of time wasted and false expectations.

7. The Difference Between External and Internal Impingement of the Shoulder

The term “shoulder impingement” is a garbage term any way you slice it. However, it’s still important to be able to differentiate between external and internal impingement.

If nothing else, it serves as a great conversation stimulator when you need it.

CategoriesUncategorized

Best Articles of 2015: Reader Edition

It’s that time of year. The time I sit back, rewind, reflect, and highlight the BEST ARTICLES of the past year on TonyGentilcore.com

I’m still amazed at how many people support the site and go out of their way to make it a daily ritual to check out.

Thank you, sincerely, to everyone.

I pretty much expect to take over Google any day now.

Today I want to list the TOP FIVE posts from 2015 based off the total number of hits/pageviews from you, the readers.

1. The Forgotten Quality of the Fitness Industry

Like any industry, the fitness industry has it’s fair share of shady characters and questionable shenanigans. It’s par for the course. However, maintaining one’s integrity isn’t for sale. At least not in my book.

2. The Key to Program Design: Diamonds?

Program design should be boring. What’s boring is what works.

3. The Next Chapter: Reflecting on Eight Years at Cressey Sports Performance

I am SO honored to have been a part of and to have helped build such an amazing place. CSP will always have a special place in my heart.1

No, I’m not crying. What are you crazy? It’s just, you know, I’m wearing this onion suit is all. Yeah, that’s it. An onion suit.

4. The Most Underrated Exercise in Strength & Conditioning

HINT: it’s not the POS pictured above.

5. Gym Etiquette 201

I had a lot of LOLs writing this one.

Be sure to check back later this week to find out which articles made the cut for Best of 2015: Tony’s Best Bicep Poses Picks Edition. 

Because it’s all about me, and I have impeccable taste

CategoriesMotivational rant

I’m Not a Businessman. I’m a Business, Man.

Any hip-hop junkie will recognize the title of today’s post.

It’s a quote from Jay-Z.

I’m in no way putting myself in the same company as one of rap’s biggest historic moguls, but I felt the title was appropriate given the context of what I wanted to write about today.

It’s something I rarely broach on this website, yet it’s an integral component to just about every fitness professional’s day to day life.

Surprisingly, I’m not referring to energy drinks. Or protein.

Let’s Talk a Little Fitness Business Mmmkay?

It’s been a little over two months since I left Cressey Sports Performance to pursue other opportunities and my own “thing” in Boston.

NOTE: I put quotations around “thing” not as some ubiquitous attempt to insinuate I have no plan. I do! But, well, just keep reading……

Since leaving CSP things have been great. Life has had a nice pace to it.

I’ve been able to keep up with writing and running this website while also building whatever it is I’m building here in Boston. I.e., a small army of deadlifting psychopaths…;o)

As it happened, maybe a week or two ago, Pete and I were texting back and forth and he mentioned that it would be interesting if I spoke to what it’s been like for me during this transitional phase in my life. What have been some of the hardships (if any?) and lessons I’ve learned in starting my own “thing.”

Sorry, there’s that word again.

The “Thing”

At the CSP staff Christmas Party this past weekend, Mike Reinold and I were chatting about how hard and impossible it must feel for upcoming fitness professionals to make a name for themselves.

On one side of the fence the internet has made everything – and everyone – more accessible. Fitness celebrities and can be constructed in a matter of months.

On the other side, however, the market is so saturated with Instagram feeds, Facebook likes, websites, blogs, and hashtags that everything – and everyone – is seemingly invisible.

There’s too much noise.

When we opened CSP back in the summer of 2007, I had already been working as a trainer for five years and writing on my own website and sites like T-Nation for a little over a year (my first article on T-Nation was published in 2006).

I joined Facebook not long after with little comprehension of A) knowing what the hell it was and B) definitely not knowing what it would become. Nonetheless I crushed LOLCats on it.

Likewise, I joined Twitter in 2010. Again, not really understanding what the point was. All I knew was that all the cool kids were doing it.

The important thing to consider, though – and this is where many upcoming fitness pros miss the boat – is that I didn’t initially use any of those platforms to build my brand or market myself or use them to build some semblance of “fake experience.”

I spent years training and coaching people before any of that shit entered the equation or even mattered.

Too, I spent over a year writing to the 10 people who read my blog – for free – before I got my first break on T-Nation.

Long story short: I did the work. I worked the long hours, I trained hundreds and hundreds of people, got up early/stayed up late, and I paid my dues. The work is what helped to mold me as a professional. Not the race to accumulate friends and arbitrary “likes” and “shares”

But I also recognize I lucked out to a degree.

I was an early adopter of all those social media thingamabobbers (particularly blogging). Today I’d feel super intimidated if I were to start a blog.

Another thing I lucked out with was having Eric and Pete in my corner….and I feel they would corroborate the sentiment: me being in their corner as well.

Eric: There is only one Eric Cressey. The man is a machine and has the work ethic of a rabid rhinoceros. I don’t even know that means, but suffice it to say that it’s hard to know someone for a decade, live with them for two years, start a business, and not have some of their traits and habits rub off on you.

Pete: Part of what I feel made CSP so successful to begin with was because Pete assumed the role of “business guy” from the start. He was the one responsible for scheduling, invoicing, taking phone calls, ordering equipment, negotiating the lease, and all the other dirty work many people can’t fathom or appreciate.

This allowed Eric and I to do what we do best…..coach!

And argue over the music.

All of This To Say….

I have NO interest in opening or owning my own facility.2

I’ve spent over a decade building my own brand and a “business,” but I am in no way, shape, or form a businessman.

I think one of the biggest fallacies in fitness is thinking that the end-all-be-all destination is to be a gym owner.

Ask ten young trainers/coaches what their end-goal is and I’m willing to bet 80-90% of them will raise their hand and say “to watch Tony Gentilcore train shirtless to own my own facility someday.”

It’s a respectable goal to have; albeit a lofty one.

Strength coach, Clifton Harski, has this to say on the matter (and I tend to agree):

“I would wager that over half of gym owners did it due to their own EGO and an initial goal they had when they started – which they never really thought to reevaluate over time. It seems like the next logical step for someone. However, it’s not – quite often.”

Moreover, I feel there’s an “expectation management” gap that exists when it comes to gym ownership. The expectation is that someone decides to open a gym, they buy a bunch of fancy equipment, and they think that by turning on the lights that a drove of people are just going to show up and hand over their money.

Realistically, someone will come up with the idea of opening up their own facility, buy a bunch of fancy equipment, make sure the electricity is turned on (always an important step), and then are quick to realize it’s not as much of a cake walk as they had originally planned.

(NOTE: there’s nothing I can say with regards to fitness business that Pete hasn’t discussed over on his website. I’d highly encourage you to check it out (linked to above) and thank me later)

This is what I like to call the “Commercial Gym Trainer Conundrum.”

Typically what happens is that someone who’s been working at a commercial gym for all of two weeks thinks they’re getting screwed by the man. I mean, they’re the one doing all the work, right? Yet, they’re only getting 1/3 of the cost of a training session, and the gym is just pocketing the rest. Like a bunch of a-holes.

Um, no.

The “man” is paying your health insurance, taking care of utilities, equipment upkeep and replacement, and ensuring the rent/lease is paid each month. And this doesn’t even take into account paying the salaries of any support staff – janitorial, front desk, etc – in addition to any CAM (Common Area Maintenance) charges that may exist (snow removal, landscaping, building upkeep).

ALL of these will be YOUR problem the second you open up your own facility. In addition to things like lead generation, scheduling, invoicing, bookkeeping, to add on top of your coaching and programming responsibilities (which can vary depending your business model).

Oh, and the case of phantom explosive diarrhea in the bathroom…guess who’s cleaning that up?

Dean Somerset wrote an excellent article on why being a commercial gym trainer isn’t such a bad thing.

I don’t know about you, but none of that sounds fun to me. I’d rather jump into a shark’s mouth. Which is why I had to sit down and figure out what it is I wanted to do for the next 5-10 years of my life and what was going to be right fit.

I had to have a hard conversation with myself and come to the realization that I AM NOT A BUSINESSMAN.

Don’t get me wrong, I run a business – coaching, writing, this website, speaking engagements – but I don’t consider myself a businessman in the sense of having the desire to own and run a facility.

So, To Conclude My Rambling

1.  I’m sub-leasing in Boston at a space called Run Strong Studio. I have no overhead other than paying “rent” for the time I use, and paying for my own liability insurance (via the NSCA).

It’s the right fit for ME.

2. I did purchase around $5000 of my own equipment to get started (which I can write off for tax purposes), but I made sure to give myself a HARD AUDIT as to what I’d really need.

This is a mistake many fitness professionals make. Their eyes are often bigger than their wallets and they end up purchasing equipment that’s 1) cool and only they’ll use or 2) takes up too much space.

Think of if this way: Power rack = something everyone will use. Big, fancy leg press = not so much.

3. And speaking of taxes: GET A GOOD ACCOUNTANT!!! I’ve had the same one for five years and he’s more of less my BFF.

4. My goals at this stage in my career is to coach 20 or so hours per week, which still allows me plenty of time to keep up my writing responsibilities and allow for windows of travel for workshops.

[It’s funny: many trainers/coaches want the same scenario that I am doing right now, but fail to understand I spent 13 years coaching people and writing 1,800 blog posts and countless articles to get there.]

Could I coach more if I wanted? Yes, and, honestly, I could make more money if I did so. However, I love the freedom and autonomy I have now.

I mean, if I want to go to an afternoon matinee or, I don’t know, practice my nunchuck skills, I can.

Autonomy is sweet.

I remember reading something somewhere (<— how’s that for a citation) that many people feel happier and more fulfilled being their own boss….despite making less money.

I have to say, I concur.

5. You’re only as good as your systems.

Knowing my limitations, and after asking several colleagues, I signed up for a service called Front Desk, and it’s been spectacular.

Any peace of mind I can give myself in terms of management of money and “systemizing” things is all good in my book.

My eight years at CSP helped to prepare me (and dampen) the inevitable failures I’ll come across on my own. However, I’m a firm believer that you learn more in failure than you ever do in success.

And in the end, that’s some solid business advice.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 12/18/15

Oh, wait….what was that? There’s a Star Wars movie opening today?

Huh, never heard of it.

Okay, I’m kidding.

This was more or less how excited I was when I woke up this morning:

 

Sadly, and I know this going to sound odd and result in me losing some nerd points, but I am NOT seeing Star Wars today (or this weekend for that matter).

Pre-sale tickets were hard to come by and in order for Lisa and I to see it together we had to default to waiting until Christmas Eve.

So NO SPOILERS!!!!!!!!!!!!!!

Enjoy, though, everyone. I’ve heard great things.

Lets jump into this week’s list of stuff to read.

11 Ways to Goblet Squat – Chad Rodgers (ShowMeStrength.com)

Think Goblet squats are boring? Well, they’re not. THEY’RE JUST NOT OKAY!!!!!!!

ACE Technique Series: The Romanian Deadlift – Pete McCall

I actually feel the RDL is more of an advanced movement than people give it credit for, and there are several nuances to it that many people gloss over.

This was a really nice review by Pete.

The Best Workout Plans: Which Program Is Right For You? – JC Deen

Whoa – this article is a master class in how to provide some KILLER content in a way that’s education and easily applicable.

Kudos to JC for a stellar job.

PS

A quick reminder that I will be in Frisco, TX on Sunday, December 27th at Full Throttle Athletics for a 1-day workshop titled The Athletic Shoulder: From Assessment to Badass.

For more information you can go HERE.

Categoriescoaching Exercise Technique Strength Training

3 Ways the Kettlebell Deadlift Can Improve Your Barbell Deadlift

Today’s guest post comes courtesy of Providence, RI based strength coach, Joe DeLeo. He discusses the kettlebell deadlift and why it can have a lot of influence on one’s performance with the barbell deadlift.

Enjoy!

3 Ways the Kettlebell Deadlift Can Improve Your Barbell Deadlift

The kettlebell deadlift can help you improve your barbell deadlift and the hip hinge.

I know what you are thinking…. “There can be only one!”

Hopefully by the end of this article I will have convinced you of the value of both and how you can improve your barbell deadlift with the kettlebell deadlift.

Key Benefits & Differences

Deadlifts can be performed two ways: conventional and sumo. A conventional deadlift has the feet placed inside the grip and a sumo deadlift has the feet placed outside the grip.

If this is confusing, I highly encourage you to go back and read Tony’s blog “The Deadlift: Beginner Basics” as well as his E-Book Pick Heavy Things Up which can you get for FREE by subscribing at the bottom of this article.

Note from TG: I agree. They’re both life changing. And come with a lifetime supply of hugs.

There are three main differences between the kettlebell and barbell deadlift: Grip, Stance, and The Path of the Handle.

1) Grip

In the barbell deadlift you maintain an overhand grip (palms down, knuckles up) for as long as you can maintain perfect technique or until you get to a heavy enough weight. At this point you will switch to an alternate grip. In the kettlebell deadlift you maintain an overhand grip the entire time.

One of the limiting factors in being able to deadlift heavier weight is your grip strength. Usually a person’s grip will fatigue before their posterior chain does. As Boston based coach, owner of Iron Body Studios, and Xena herself, Artemis Scantalides, notes in THIS article:

“As kettlebell sizes increases so does the thickness of the handle. A thicker handle requires more muscle activation!”

Another added benefit is that when performing the double kettlebell deadlift you will be training the grip of each hand independently while simultaneously learning to maintain equal tension through the left and right sides of your back and latissmus dorsi. You can easily monitor this, by noting if one of your shoulders becomes unpacked or you have greater difficulty maintaining control with one hand over the other.

This really helps to develop the mind/body connection or in scientific terms the neuromuscular connection.

2) Stance

In the conventional barbell deadlift your feet will be about 12 inches apart and toes pointed at about 30 degrees. The handle of the barbell should align over your midfoot as seen in the pictures below.

In the kettlebell deadlift your stance will fluctuate depending on whether you are deadlifting one or two kettlebells and the bell size. The kettlebell deadlift by nature is more similar to a sumo barbell deadlift as your hands are going between your legs and you’re in a wider stance (picture below).

One of the most difficult aspects in the barbell deadlift is finding the correct back position and making sure the chest is ‘up’ (I should be able to see the logo on your t-shirt!).

Mark Rippetoe makes a great point in Starting Strength: Basic Barbell Training:

“Everything else can be wrong with the deadlift and nothing really bad will happen but if your low back is round under a big load, safety will be compromised.”

It is very difficult to round your back with the kettlebell deadlift because the weight is behind you. If you round your back you will shift weight to the balls of your feet and tip over.

3) The Path of the Handle

This is probably where the greatest difference lies and the biggest benefit as well.

The path of a barbell deadlift should be vertical, always. It is the most efficient way to get the bar off the floor.

With the kettlebell deadlift that’s not possible due to the placement of the bells level or behind the malleolus.

The path of the kettlebell takes the shape of a “J” as it travels from the ground through full hip extension.

Now this actually works to one’s advantage because it elicits a stronger stretch reflex in the glutes and the hamstrings. This is because the weight is traveling behind our center of mass. This helps to really groove a solid hip hinge for the barbell deadlift and build some serious strength in the posterior chain, not to mention it makes for a lot of fun picking heavy things up!

Focus on really building control and coordination with the kettlebell deadlift and see your barbell deadlift improve as well.

References

  1. Jones, Brett. Cook, Gray. Kettlebells from the Center: Dynami. Functional Movement Systems. 2010. Print.
  1. Baechle, Thomas R; Earle, Roger W.Essentials of Strength Straining and Conditioning; Page 327. National Strength and Conditioning Association. Human Kinetics. 2008. Print.
  1. Rippetoe, Mark. Starting Strength: Basic Barbell Training 3rd Edition. Page 108. The Aasgaard Company. 2013. Print.
  2. “Scantalides, Artemis. Why I love the Single and Double Kettlebell Deadlift. 12/10/2015. Website.”

About Joe DeLeo

Joe DeLeo is a former collegiate rower turned strength coach. His practice focuses on working with endurance athletes to get stronger so they can perform their best. He also has tremendous experience rehabbing rowing-related injuries and stresses. He focuses on three modalities to train his athletes and clients: bodyweight, kettlebells, and indian clubs.

He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. He holds certifications as a Functional Movement Specialist, Rocktape FMT II, and is a Level I Girya with StrongFirst.

He lives in Providence, RI, where he can be found both off and on the water helping his athletes get stronger and faster! You can read his blog posts HERE.

Categoriescoaching Exercise Technique Exercises You Should Be Doing

Exercises You Should Be Doing: Hinge Row

Mike Boyle was once quoted as saying:

“Most trainees can never really do enough (horizontal) rowing.”

I tend to agree.

It’s no secret most guys (and girls) are mirror-centric, often training the muscles most easily viewed when staring into a mirror – pectorals, shoulders, biceps, abdominals, and the tranzipidous3

It’s also no secret most guys (not so much girls) often skip leg day

Whenever I audit a program it’s amazing to me the ratio of pushing exercises compared to pulling. I saw one program recently that, when broken down into it’s parts, looked like this:

Push (benching variations): 45 total sets

Pull: 7 total sets. And none of them were horizontal in nature. All were the obligatory handful of sets of lat pulldowns – more glenohumeral internal rotation – tossed in for good measure.

And this person was wondering why their shoulder was bothering them. Weird.

Horizontal rowing variations (think: inverted rows, seated rows, chest supported rows, 1-arm row variations) do a superb job at targeting the upper back – specifically scapular retraction – which often helps to offset or counteract the muscular imbalances and injuries seen with too much pressing.

Moreover, horizontal rowing offers many aesthetic advantages and I’m pretty sure it’s a well known scientific fact it also cures gonorrhea4. And a bad hair day.

For all the accolades and hoopla, horizontal rowing does have a dark side and is not immune from scrutiny or interrogation from the technique police.

As I covered in THIS article a few months ago, I do feel there’s a common flaw in how many people perform their row variations.

More people are rowing: Yay!

More people are rowing incorrectly:

So today I wanted to share a variation I’ve been using with many of my own athletes/clients which helps to address the technique flaw discussed in the link above (<— seriously, you should read it).

The Hinge Row

 

Who Did I Steal It From: This exercise is nothing new (and it is one I’ve used sporadically in the past), but it wasn’t until I watched a video from Jordan Syatt where I had a better appreciation for it’s value.

What Does It Do: The fatal flaw many people make with their rows is that they keep their scapulae (shoulder blades) “glued” together the entire time. They’ll perform their first repetition by squeezing their shoulder blade(s) together (retraction/adduction) – which is correct – but then keep them there throughout the duration of the set.

You need to let those bad boys move.

By not letting them move – think: shoulder blade should move around the rib cage – the bulk of the motion comes form the glenohumeral joint alone (often leading to anterior humeral translation, and hence instability) in addition to leading to rhomboid dominance and the risk of scapular downward rotation syndrome.

A sort of “reverse posturing” if you will.

As a result the shoulder blades can’t effectively upwardly rotate, which exposes the shoulder to a whole host of other issues and makes performing activities overhead difficult.

And makes this kitten sad.

The hinge row allows for more scapular movement – particularly upward rotation.

Key Coaching Cues: You’ll set up as you would for a normal suspension trainer (TRX, Jungle Gym, rings) row with the body in a straight line. Maintaining a straight/rigid torso you’ll pull the shoulder blades together keeping chest up. On the way down, however, instead of maintaining the rigid torso you’ll allow a “hinge” at the hips when your arms are fully extended and lower them to the ground. Basically, you should feel a subtle stretch at in the bottom position.

This allows the scapulae to upwardly rotate, which is money.

Of Note: This can also be performed if you don’t have access to a suspension system, like so:

 

If you notice, I have a pad on the bar to serve as a target for my chest and to prevent myself from going too far into glenohumeral extension.

I like this variation, but I prefer the former because it doesn’t lock me into a pronated (overhand) grip which then locks me into internal rotation.

The suspension system allows for a little more wiggle room with regards to external rotation of the shoulder.

Of Note (again): you can easily make this exercise more challenging by 1) elevating the feet onto a platform (box, bench) or by 2) adding an external load with either a weight vest or by placing chains across the hips.

Don’t be too quick to jump to the progressions. This exercise is every bit about the QUALITY of movement as it is about anything else. And if I catch wind of anyone adding a “kip” to this, I’ll punch you in the face.

Categoriespodcast

Be Strong: Appearance on PT Pintcast

Sorry for my lack of writing prowess this week, but as you know FREAKIN STAR WARS COMES OUT IN THREE DAYS!!!!!!!!!

And that’s pretty much taking up all my physical and mental fuel at the moment. I’ve been going through my various Star Wars apparel to figure out what I want to wear, and when Lisa heads out to work each day I may or may not be practicing lines with my cat, Dagny.

I play Han (of course), and she’s Chewbacca.

https://www.youtube.com/watch?v=fWsf9-VXcRE

 

Tell me she doesn’t sound like a cute Chewbacca. Tell me. TELL ME!!!5

At least I didn’t dress her up or anything. I mean, it’s not like I’m one of those real losers who’ve been camping out at their local theater for the past few weeks in their Jedi cloaks.

Okay, in all seriousness I’ve been busy with a few other small projects this week and catching up on some article writing. I promise to have some new content up for you starting tomorrow.

I do have a little something for you today, though: my appearance on the PT Pintcast.

Don’t the play on words confuse you. It’s a podcast directed towards the physical therapy crowd, particularly PT students. The cool thing is that it’s recorded over a pint of beer (hence the name) and the host, Jimmy McKay, brings a very approachable and chill vibe to the show.

The only caveat was that I don’t drink, so we had to settle for me guzzling an energy drink instead.

I was honored to be invited on, and little did know at the time I was the first NON-physical therapy guest (episode #40) to ever make an appearance. No big deal.

It’s a brief interview – running a little over 30 minutes – but one I feel sends a great message to both personal trainers and physical therapy students/professionals alike: Know your role.

Go HERE to listen.

Confirmed 2016 Dates For the Complete Shoulder & Hip Workshop

 

Dean Somerset and I are in high-demand for 2016, and we’re happy to announce two confirmed dates for our Complete Shoulder and Hip Workshop. More to come soon.

TORONTO: at The Wreckroom the weekend of March 19-20th.

SEATTLE: at Vigor Ground Fitness & Performance the weekend of April 9-10th.

Early bird specials apply for both (so act now) and CEUs will be available. And hugs.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 12/11/15

I’m taking the day off from training clients tomorrow to head to Ranfone Training Systems (CT) to listen to Dan John speak.

My wife had to re-schedule a glass blowing class she had signed us up for months ago, because I was like “babe, it’s Dan John. Come on.”

And I totally got out of it. Thanks Dan John!

1) A quick reminder that I will be in Frisco, TX on Sunday, December 27th doing a 1-day workshop on “The Athletic Shoulder” at Full Throttle Athletics. I’ll discuss things like upper extremity assessment (static and dynamic), why the term “shoulder impingement” is garbage, how to write effective programs around certain shoulder pathologies, coach up a few exercises, and probably talk about Star Wars. Because, Star Wars.

For more information you can go HERE.

2) Here’s your “Save the Date” for the next Motivation and Movement Lab hosted by Mark Fisher Fitness in NYC: Feb 20-21st.

I had a blast earlier this year speaking at this event, and am so honored I was invited back for 2016’s iteration (also featuring Pete Dupuis, of Cressey Sports Performance, Artemis Scantalides of Iron Body Studios, and Steven Ledbetter of Habitry.com)

For more information you can go HERE.

Also, if you attend, be prepared to stay up late. MFF does not mess around.

Lets get to this week’s list:

Pitch-a-Palooza Brain Dump – Matt Blake

Cressey Sports Performance pitching coordinator, Matt Blake, attended last weekend’s Pitch-a-Palooza down in Nashville, TN and shared some things he learned while down there.

Shut Up and Get Strong – Eric Bach

Talk about a perfect title for an article, right? It pretty much reeks “Tony is going to like it.”

Reminds me of some others I read recently I really liked:

“He-Man is Awesome”

“Bacon Is Delicious”

 “A Research Thesis to Discover’s Ice-Cube’s Good Day”

Unapologetically Powerful – Jennifer Blake & Jen Sinkler

TODAY (12/11) is the last day to take advantage of the generous discount (half-off) of “the Jens” thorough strength training program.

Ladies: it has everything you need.

  • Detailed programming
  • Extensive (140+) video/exercise library and tutorials
  • Jen Sinkler’s famous lip gloss
  • And, I can’t stress this enough: what I LOVE about this product is that it’s not pretentious. The idea is to place a premium on strength, and not send a message of “Get leaner! Get toned! Burn fat! Lose weight!” Although, many of those things will happen. It gets people to work, and as a result a lot of cool things end up happening.

So whether you’re looking for a little direction yourself or maybe have someone else in mind who might benefit, take advantage now because UP goes up in price at midnight tonight.