I often tell people that what “connects” you to the barbell during the deadlift isn’t your hands.
Rather, it’s your lats.
Having the ability to engage them and firing on all cylinders during the set-up and execution has profound ramifications on deadlift technique and performance.
The thing is: For some trainees, asking him or her to “turn on your lats” is akin to understanding Klingon or, I don’t know, being able to perform long division.
In the past week I’ve spent a little more time out of the boot walking around the apartment and occasionally living live dangerously and walking around the neighborhood.
It seemingly took me a week to walk to the bank and back the other day, but it was a nice “win” for me nonetheless. I still have a ways to go before I am doing anything remotely athletic – running seems as unlikely as time travel at this stage – but it feels great to be making progress.
Onward!
2. You can now purchase CORE @ Home for whatever it is you want to pay.
During quarantine I started a platform where I’d deliver 20-40 minute workouts that could be performed in everyone’s living room using minimal equipment.
In all I curated 36 workouts using nothing but bodyweight, bands, and kettlebells and/or dumbbells. With many people still reticent to head back to their regular gyms (not to mention the scarcity of gym equipment out there to purchase) I figured this would be a nice opportunity to help.
Whether you want to spend $1 or $100, the workouts are ready and available to start.
Social media, if nothing else, has amplified the notion that everyone’s life is hunky dory, that nothing ever goes wrong, and that everyone is on cloud nine 24/7/365.
This is especially the vibe in the health/fitness industry.
Everyone hits PRs every workout and looks like a model in their Lulus.
Mental health is not something to scoff at or be cynical about; yet the prevalent thought process – still – is that it’s a taboo subject and that one should just suck it up and deal. I LOVED this post by Chris and how honest, open, and REAL it was.
Give it a read.
Oh, and also check out his Landmine Everything resource he just released. (<– not an affiliate link). It’s pretty baller if you ask me.
A few weeks ago a good friend and colleague of mine, Andrew Coates, took some time on his Facebook page to note that he’s not just this 6’2″ 260 lb behemoth of a human being who likes to lift heavy things.
He’s a lot of other things too.
Canadian, for example…;o)
So, I figured since I’m in a bit of a writing rut of late anyway (and that I too am not just some deadlifting Terminator) there’s really no better topic to help me break the funk than…
…scapular upward rotation,extension-based back pain,Top 10 boyfriends of Carrie Bradshaw MEeeeeeee!
– I grew up in a small village in Central NY (in the Finger Lakes region) that still doesn’t have one traffic light. Or fast food chain. Or electricity.
– Just kidding. My hometown (Groton, NY) has electricity. In fact, it has it’s own electric company. The station is named after my grandfather He-Man Frank McClear.
– I graduated high-school in 1995 and was one of the few athletes from my hometown to have the opportunity to play sports at the collegiate level.
– I played two years at Onondaga Community College (Syracuse, NY) where I was named MVP Pitcher for both the 1996 & 1997 season in addition to being named 1st Team All-Region in 1997.
– I then transferred to Mercyhurst University (Erie, PA) in 1997 where I was named a Division II Player to Watch for the 1998 season. I played there for two years and SPOILER ALERT: There weren’t many MLB teams clamoring for a right-handed pitcher who topped out at 87 MPH.
Yep, that’s me.
– I then transferred back to NY to finish my degree at SUNY Cortland where I earned a degree in Health Education with a concentration in Health/Wellness Promotion (and kicking ass).3
– I was thiiiiiis close to becoming a health teacher. However, a stint student teaching a bunch of 7th graders what nocturnal emissions are all about pretty much put an end to that dream.
– Instead I opted for a career where I could wear sweatpants everyday to work. Doesn’t suck.
– I was never a voracious reader growing up – except for The Source and Sports Illustrated magazines. It wasn’t until my then girlfriend broke up with me in 2002 (and I needed to find something to occupy my time other than crying in the fetal position in the shower & envisioning her hooking up with other dudes) that I began reading more novels and literature. My favorite author is Kurt Vonnegut. My favorite book is The Grapes of Wrath. The final pages of that book still haunt me.
– I’m a 90’s hip-hop head through and through. 1993-1995 is the best two year span of hip-hop ever. Prove me wrong.
– I never thought in a million years I’d ever be a “writer,” let alone paid to do so. I wonder if any of my high-school English teachers – Mrs. Davie, Mrs. LaVack, Mrs. Gambetta – ever refer to me as their crown achievement? I like to think that they used to include units on “the works of Gentilcore” alongside Shakespeare, Langston Hughes, and Proust.
– I also like to think that one day I’ll make out with J-Lo.
– I firmly believe there’s a middle ground to everything – whether we’re referring to politics, bar position on the back squat, or agreeing that all keto recipes taste like sheetrock.
– I will never, ever, ever, never, not in a million-years, ever, ever, ever…start a podcast.
– The only two live concerts I’ve ever attended are Alicia Keys and Norah Jones (twice).4
– I know everyone says this (and it’s entirely not a profound statement to make), but I love watching movies. I was asked recently what profession I’d want to do if I weren’t doing what I am doing now. First would be “professional beat Jason Bourne in a street fight guy.” Second, though, would be a movie reviewer. I can think of no better way to spend my day than to be a jacked Gene Siskel.
– If there’s one piece of advice I like to give everyone it’s simply this: Be nice. Most of the time. Nazis (and/or Megatron, Skeletor, Cobra Commander, pretty much any doctor/charlatan who writes a mainstream nutrition book) should be punched in the face or pancreas whenever possible.
– I think it’s silly (and bordering me not having enough eye rolls to give) when gym owners post videos of themselves vacuuming their facility.
– That said, who am I to toss shade!? I once posted a video of me doing a Turkish Get-Up. You do you.
– I met my wife on Match.com. We exchanged emails for two days (<– writing skills came in handy there), spoke on the phone for one day, and met for tacos the next. Five years later I proposed on our apartment balcony in sweatpants. Not kidding.
– My cat just took a massive shit in her litter box which is four feet away from me. Perfect segue to end there.
When COVID unveiled its ugly head this past winter and forced the health/wellness industry to shut down I did what every fitness professional did:
Hyperventilated into a paper bag.
But after that, I did the second most germane thing:
Watched the entirety of Ozark on Netflix.
But after that, I created CORE @ Home: A weekly “stream” of 30-40 minute workouts people could perform in their living rooms (or wherever: bedroom, man-cave, hovercraft) using minimal equipment.
You can now purchase the entire series (3 months worth of programming which includes 36 total workouts) for whatever it is you want to pay.
Starting today you can purchase the entire enchilada for $1 or $1,000,000.00 or $47 (or anything in between).
Your choice.
What Do You Get?
Three workouts per week divided into three sections: Athlete, Build, Condition.
Athlete = Simple, anyone-can-do-them-trust-me-you’re-not-LeBron-James plyometric drills to help you conjure your inner athlete.
Build = The meat & potatoes or “traditional” iron work centered around exercises that use bodyweight, bands, kettlebells and/or dumbbells.
Condition = The part where you’ll hate life. Hahahaha. Just kidding.5[
Each workout includes coaching instruction providing simple cues to follow as well as options to make exercises more challenging or easier.
You also get a cameo from my Achilles rupture.
NOTE: To clarify: I didn’t rupture my Achilles during the actual filming of the workouts – I did it sprinting during a workout I was doing on my own. However, about half way through you’ll notice the model becomes infinitely more attractive because my wife was a trooper and filled in for me for a handful of weeks to demonstrate all the drills and exercises.
Nevertheless, given many of us are still reticent (or in many cases unable) to head back to our regular gyms it’s become apparent more and more people are seeking out quality programming they can do in the comfort of their own home.
Programming that’s simple, easy to follow, effective, and also fun.
In the most rudimentary sense the deadlift can best be described as an action where one bends over at the waist, wraps his or her’s hands around a barbell, and then “pulls” said barbell off the ground until they’re standing fully upright with their knees and hips locked.
Of course, there are a few important nuances with regards to back position to consider.
For brevity’s sake you can think of the setup as shoulders above the chest, and chest above the hips.
This.
Not This
Ya Heard
Anyway, you want to think about putting force into ground and pushing away, rather than just pulling the bar off the floor.
In my experience whenever I see someone’s back rounding or I see their hips come up a bit too early I find they’re not placing any emphasis on the PUSH (and using their quads to help with leg drive).
Another option is to think about “pushing the ground away from you.” This subtle reframing has made a profound difference with many of the lifters I’ve worked with.
Staying Calm Through Uncertainty, Becoming a Successful Coach, & Daily Routines
I really enjoyed the conversation Matt and I had centered around COVID and how I’ve handled the pandemic with regards to my business, how I’ve handled throwing an Achilles rupture on top of that, how I got started in the industry, and I’m sure some Star Wars shenanigans are tossed in there as well.
I enjoy more of a freestyle interview approach and that’s exactly what you get in this episode.
When it comes to the setup, however, there’s no one-size-fits-all approach.
In this instance we’re all special snowflakes with varying limb lengths, torso lengths, and hip orientation… all of which will affect what will feel best and allow us to lift the most amount of weight.
That said, there are two tenets to the deadlift setup that applies to every lifter:
1. Use the Wedge.
Popularized by Dr. Stuart McGill, it’s a foolproof way to set yourself up for success and protect your back. Basically, when you bend over to grab the barbell, you want to use it as a counterbalance to “pull” your chest up and get the hips down, “wedging” yourself between the bar and the floor.
2. Now think, “Armpits over the bar, with maximal hamstring tension.”
Today’s guest post comes courtesy of Dr. Lisa Lewis (AKA my wife).
Earlier this year she released her Psych Skills for Fitness Professionals course which was designed to help fill a gap where many fitness professionals lack formal education: psychology, motivation, and the “softer skills” needed to coach effectively and help clients attain their goals.
I’ve long noted that what burns and stresses most coaches/trainers out isn’t the x’s and o’s of program design or breaking down someone’s squat technique…
…rather, it’s the ongoing attempts to maneuver around the dark recesses of our clients’ psychological needs (particularly when it comes to motivation).
Of more relevance, COVID-19 has really done a number on just about everyone’s life in 2020 and the importance of motivation, healthy habits, and resilience through stress and uncertainty has never been more apparent.
Lisa has just opened up enrollment for her course, with a NEW, just-added module focusing on how fitness professionals can better build immunity to stress and uncertainty for themselves AND their clients/athletes.
If no foreplay is needed, you can dive right in HERE.
In 2020, this sequence of emotions, and the resulting toll they take is familiar to us all. Whether your personal, professional, or financial life has been stressed, shaken, or stamped out by the pandemic, chances are you have been significantly impacted by closings, stay-at-home orders, and social-distancing mandates.
When we have a stressful day, most of us can cope well.
We may become flustered, negative, or pessimistic, but a trusted coping strategy can typically help us to recover and turn the page quickly, like dinner with friends, a big hug from a loved-one, a good training session, or a hot bath.
But when days turn into weeks, and weeks into months, we all need more than a good pump and steamy soak in the tub. We need skills that can help us to persist.
To maintain hope.
To help us access our strengths in the face of long term adversity.
Starting in April and May of this year, I have been asked to contribute to articles and podcasts on “coping with the pandemic,” or “coping with stress,” or some similar topic.
As a psychologist, these requests and their resulting discussions and writings led me to explore the current literature on resilience, and this in turn focused my attention on the field of positive psychology.
Over the past 20 years, positive psychology has offered evidence-based recommendations for living well, coping effectively, and thriving (Peterson, 2006). The benefits of optimism, positive emotions, personal strengths, gratitude, meaning, healthy relationships and other optimal experiences in life have been examined, evaluated, and clearly identified as real, measurable, and worth-while.
This research, and the resulting recommendations for coping and living well offer a rich variety of skills that are relevant, important, and even essential in the current climate.
For example, as I read up on how to build and sustain resilience, I learned about “mental agility” from Karen Reivich (2002), who explains that we can learn and practice thinking flexibility and more effectively. Reivich states that by recognizing our tendencies to think in overly-rigid ways, intentionally changing direction, and carefully planning for negative outcomes, we can be more productive, efficient, and hardy in difficult situations.
Dr. Karen Reivich
The same way fitness professionals and enthusiasts can practice skills and drills for physical agility, so too can we work on mental agility.
If your thinking sometimes gets you stuck in negative, ruminative, unhelpful patterns of all-or-nothing, catastrophizing, or “poor me” thinking, then working on your mental agility could help you to think more objectively, effectively, and productively.
In addition to mental agility, challenging life events require us to not only work on our deficits, but also to draw on our strengths. In my work with patients, clients, and fitness professionals, I’ve found that most people gravitate toward addressing weaknesses, blindspots, or shortcomings in their thoughts and behaviors. However, understanding and leveraging the best of you is also a rich and potent source of resilience (Petersen & Seligman, 2004). Your personal character strengths can contribute to coping and even thriving in adversity – especially now!
Whether they be optimism, diligence, spirituality, or a great sense of humor, the best of you has so much to offer in the face of the worst times in life.
Do you know how to practice flexible, agile thinking?
Are you familiar with your character strengths? Do you appreciate them and harness them intentionally in the face of adversity?
This summer, I’ve designed a curriculum for developing and practicing these skills, and added them, for free, to my Psych Skills for Fitness Pros course. This curriculum has been included as a bonus module for students of Psych Skills for Fitness Pros, and covers the following content:
An Introduction to Resilience
Optimism
Mental Agility
Character Strengths
Implementation and Practice
In addition, this bonus module includes an interview with Mike T. Nelson, Ph.D., who discusses the concept of anti-fragility, and it’s parallel to stress hardiness and resilience! Dr. Mike and I explore the physical and psychological benefits of anti-fragility, as well as how to promote anti-fragility with your clients.
Psych Skills for Fitness Pros offers not only a review of theory and research, but also real life applications for coaches in fitness, wellness, and nutrition. Here’s what a recent graduate of the program had to say about her experience in the course:
“Coaching is about so much more than exercise selection and macros. I’m always looking to get better at the psychological side of coaching so that I can help my clients actually make the changes they want to make. Psych Skills for Fitness Pros was exactly what I needed. It was not just theoretical, but practical. “Here are the theories and here’s how you can use them in your day to day work.”
As a result of practicing the skills Lisa teaches I am better at meeting clients where they’re at with regards to motivation while helping them to develop along the motivation continuum and using motivational interviewing techniques such as helping clients work through their ambivalence. You will without a doubt be a better coach after taking this course.”
For the rest of 2020, and beyond, these skills and assets are what I hope you can draw from, lean on, and utilize to cope with the pandemic and all that it brings. But even more than that, I hope we can all develop more strength, agility, and skill as a result of having to cope with the pandemic. If we can endure this year, good – but if we can thrive and improve ourselves as a result of it, great!
Please read more about Psych Skills for Fitness Pros, Volume 1, HERE.
If you want to see more of my writing and approach to interlacing strength training and physical activity with mental skills and positive psychology, follow me on Instagram, HERE. If you want to learn more about positive psychology, mental agility, and/or character strengths, check out the fabulous content at the Positive Psychology Center at UPenn, HERE.
References
Peterson, C. & Seligman, M. (2004). Character Strengths and Virtues: A Handbook and Classification. Oxford University Press: NY.
Peterson, C. (2006). A Primer in Positive Psychology. Oxford University Press: NY.
Reivich, K. & Shatte, A. (2002). The Resilience Factor: 7 keys to finding your inner strength and overcoming life’s hurdles. Broadway Books: NY.
Today’s guest post comes courtesy of TG.com regular, Justin Kompf.
Ever have a family member or friend give you flak for going out of your way to exercise?
How about for eating healthy?
What about for having pecs that can cut diamonds?7
In any case, it’s important to understand that when this happens it’s (rarely) because they’re judging you or attempting to make you feel bad on purpose. It’s often a result of other, internal factors on their end.
Great post from Justin today.
Also, I defy anyone to read the word “sabotage” and NOT immediately have the Beastie Boys’ song of the same title reverberate in their head.
In 1686 Sir Isaac Newton introduced his three laws of motion in “Principia Mathematica Philosophiae Naturalis.” His third law states that for every action in nature there is an equal and opposite reaction.
Centuries later, and much less importantly, I was interviewed in a podcast and was asked what to do when attempts to be healthy are sabotaged (i.e. met with cruel remarks) by significant others.
Why, when we try to be healthy do other folks try to stop us?
I’m of the mind that their behaviors are often not malicious. Your desire to change and your behaviors cause an emotional reaction.
Behaviors are just behaviors, reactions and the extent to which someone reacts to your behaviors is a reflection of what that means to them within the context of everything else that is happening in their lives.
Let’s say your partner gets upset with you for something you did. Maybe you put your dishes in the sink and not the dishwasher. Their reaction should be a 1 out of 10 but instead it’s a 5 out of 10.
Note From TG: In the case of my household it would be a sleep on the couch out of 10.
Something else caused the elevated reaction. Perhaps it was the fact that they have asked you to not do this. Maybe they have had a really tough day at work or a fight with a family member. Either way, something else caused the elevated reaction.
So, if you eat a salad and that makes your partner upset, this is because something else is happening on their side of the equation.
Here is my law of social sabotage:
A behavior + it’s meaning to the other person = reaction.
If for whatever reason I keyed someone’s car right in front of them, they should flip out. They should be pissed! They should have an elevated reaction.
Maybe they will yell at me. Maybe they will call the cops or punch me in the face. Their reaction will be based on what it means to them in the context of my bad behavior.
Exercising should mean nothing to someone else. It is a completely neutral behavior. If someone makes snide remarks about you exercising it is because it makes them feel a certain way. Maybe it makes them feel insecure that they are not exercising.
What to do?
Be crystal clear in your conversation with that person. Tell them how their behaviors have an influence on you. Tell them why doing this is important to you and that you would like their support.
Tell them that their reactions to you trying to improve yourself hurt. Importantly, tell them that you would like to listen and hear why they are doing what they are doing.
Then actually do what you said you would do, listen!
Again, it is not your behavior that is the problem if you’re trying to be healthy, it’s how your behavior is making someone else feel.
Want to learn more about how to deal with things that can drain your motivation? Want to learn more about ways to harness motivation? This was an excerpt from Justin’s motivation eBook which you can download HERE.
About the Author
Justin Kompf is doctoral student studying exercise and health sciences. He is a personal trainer in Boston at CLIENTEL3.
In fact, I think this is the longest I’ve gone without writing anything – like, complete radio silence – in the history of this blog.8
I don’t know…I just haven’t been inspired to write much of late. And while part of me feels a sense of regret that I’ve left my audience hanging the past several weeks, the other part of me falls under the umbrella of “better to not write anything at all than write crap.”
So, to that end, what follows hopefully isn’t crap…;o)
For those keeping up with my life, a little over two months ago I ruptured my Achilles tendon. I wish I could sit here and say I did it while doing something cool like split jerking 440 lbs, deadlifting a Mack Truck, or fighting a pack of ninjas.
Alas, I did it while performing a very vanilla, hum-drum drill.
A jump-back start.
Essentially this:
Achilles ruptures are difficult to endure 👀and hard to treat 💥
Learn how to manage this injury and more in our latest Masterclass: Optimal loading for Achilles tendon rupture and tendinopathy.
The only difference between what’s shown above and what I did was that 1) I injured my right side, not left and 2) the woman in the video made it waaaaaay further than I did. When I injured mine I fell straight to the floor once my foot made contact with the floor.
In any case, since the injury I’ve been trying to set an example and prove to people that you CAN train around pretty much any injury.
To me “rest” is rarely going to be the long-term answer.
Sure, you need to rest, not be a jerk, and allow ample time post-surgery to heal and recover.
However, the idea that COMPLETE rest is the answer to expediting the healing process and using that as the foundation of rehab is a bit off-kilter if you ask me.
To that end, I wrote THIS blog post a few weeks ago highlighting the concept behind the “Trainable Menu,” or the idea that it behooves most people to focus on what they CAN do rather than what they can’t.
Moreover, I started the hashtag #findyourtrainablemenu on Instagram which I’ve been using to showcase some of my thoughts and ways I’ve been ensuring a training effect working through a significant injury.
As it happens, today’s Exercise You Should Be Doing champions this mindset. But it’s also an exercise that I’d advocate everybody perform, injured or not.
Chaos Bridge
Who Did I Steal It From?: Strength & Conditioning coach, personal trainer, and quite literally someone with a MUCH keener eye than myself when it comes to assessing movement, Katie St. Clair.
What Does It Do?: To steal a train of thought from Katie herself:
“Use chaos to build organization.”
Implementing the band forces the body to stabilize itself. Too, and maybe more to the point for my audience: this drill hammers the glutes and hamstrings and anterior core without necessarily placing an inordinate amount of load on the spine.
Believe me: It’s harder than it looks.
Key Coaching Cues: You’ll want to start with thicker band than you think. From there the idea is to press down into the band with one leg while you pull the opposite leg/knee towards your chest (using the bench as a counterbalance).
As you press down into the band try to emphasize feeling your glute contract (the hamstring will take care of itself). Likewise, pull, HARD, toward your chest.
Say hello to your abdominals…;o)
Give this one a try and let me know what you think.
Justin Kompf is doctoral student studying exercise and health sciences. He is a personal trainer in Boston at 
