CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Hollow Position Hold Pull-Up

A quick heads up: In celebration of its two-year anniversary of being released my good friend Meghan Callaway is putting her renowned Ultimate Pull-Up Program on sale all this week.

  • You can purchase it at 40% off the original price.
  • You also have the option of purchasing both her Ultimate Pull-Up Program & Ultimate Landmine Program as a packaged deal at a pretty sweet discount as well.
  • Also, and don’t quote me on this, Meghan is giving away a free hug/high-five (whichever is less weird to you) to anyone who purchases.

If you’re someone who has struggled conquering the pull-up or you’re a trainer/coach who wants a better understanding of how to program for any of your clients interested in performing their first pull-up (or doing more of them), you’d be hard pressed to find a more thorough resource.

I’ve used the program myself many times.1

Copyright: anzebizjan / 123RF Stock Photo

Exercises You Should Be Doing: Hollow Position “Pull-Up”

In light of Meghan’s re-release I wanted to share one of my favorite drills I love using with anyone interested in conquering their first pull-up.

I think there’s a common misconception that the only way to train the pull-up is by doing pull-ups. I mean, yes, that will be a thing – specificity matters – but if someone is unable to perform one, well, what do we do?

I’m a big fan of implementing FLOOR-BASED drills to help build context and confidence.

My starting point for pretty much everyone is to learn the correct way to perform a Hollow Position Hold.

Photo Courtesy of StrongFirst.com (Karen Smith)

  • Lie on your back.
  • Feet off the ground.
  • Arms, shoulders off the ground
  • Press/squeeze everything: feet, legs, abs, eyeballs, everything.

What’s so great about this drill – outside of allowing people a better appreciate of full-body tension and how much it really sucks – is that the position itself emulates how I’d want someone to hang from a bar when they attempt an actual pull-up; as the body is a more “connected” unit.

Again, context.

Now, there are numerous ways to progress the Hollow Body Hold.

  • Perform for “x” time (and then add more time each week, say 5-10 seconds).
  • Perform with an emphasis on a FULL exhale (and aim for “x” repetitions).
  • Juggle chainsaws (but only if they’re also lite on fire)
  • Perform the hold but add a little flair to it by having people press or rotate things:

 

Like I said there’s an infinite array of progressions and shenanigans to consider.

To up the “specificity” ante a little more, however, I really like adding a “pull-up” into the mix.

 

Who Did I Steal It From? – Another good friend of mine, Artemis Scantalides.

What Does It Do? – If anything I feel it provides a bit of an “ah-HA” moment for the trainee. Once they grab the stick or PVC pipe and begin to perform the “pull-up” in the hollow position a light goes off as if to say” oooooooh snap, now I get why we’ve been doing this stuff!!”

Also, context…;o)

Key Coaching Cues – I wouldn’t add this variation until someone is able to hold a strict hollow position for 30 seconds. Once they’re there hand him/her a stick and wammo-bammo…it’s pretty self explanatory.

One thing of note, though, is the breath.

It behooves everyone to start cueing/coaching an exaggerated exhale/snake breath with each repetition. As the trainee emulates the pulling motion (s)he should perform an aggressive exhale; this helps to maintain tension and core recruitment.

Also, because I said so.

2-3 sets of 6-10 repetitions should be money for most beginner and intermediate lifters.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/25/19

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…I’M LIKE, REALLY, REALLY IMPORTANT

1. Coaching Competency Workshop – New York, NY: Sunday, November 3, 2019

2. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

3. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

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This is for all the introverts reading. . Despite popular belief, being an introvert doesn’t mean you’re a social recluse or misfit. . Sure, it increases the likelihood you’d rather hang out with your cat on a Friday night and watch HGTV, but it doesn’t mean you can’t be social. . Most coaches I know relate to being a bit more on the introverted side of the fence, but they are able to “turn it on” when they’re on the gym floor. . Overall, being an introvert refers to how you prefer to re-energize. . Personally, after a full day of coaching, and much to my wife’s dismay, I prefer to re-energize by NOT talking about my feelings and sequestering myself in a bunker with nothing but He-Man cartoons playing. . Only a slight exaggeration. . Being a coach AND an introvert can be hard. I think there’s an expectation to be RAH-RAH and in people’s faces all the time. . This can be a problem for some coaches, however there is a happy medium. . The important thing to remember, dear introverts, is that. . 1. You’re not an oddball. On the contrary you’re cool as fuck. . 2. Be sure to find ways to re-energize throughout the day to keep yourself fresh and “on” for your clients. . – Carve out brief 10-15 minute blocks between clients to decompress. . – Carve out longer periods of time to do some writing, read, or, I don’t know, kitty cuddles. . It’s important if you’re an introvert to be a bit selfish in this regard. You’ll be a better coach in the long run.

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Be Like the Best – Anthony Renna

Anthony interviews several dozen of the best coaches and industry leaders. If you want to be the best, it helps to learn from the best.

Fat Loss Advice That is Complete Bullshit – Alycia Israel

I concur.

Power Training for the General Population Client – Trish DaCosta

There’s plenty you can do to train power that doesn’t involve Olympic lifting (and gets the job done pretty damn well).

CategoriesUncategorized

Turning Caterpillars Into Butterflies

There’s generally two topics I go out of my way to not discuss on my blog or social media channels: religion and politics.

It’s not because I don’t have strong leanings or beliefs regarding the two.

I do.

Rather, I just feel, given the divisiveness that’s inevitably tethered to both, it’s important not to alienate or turn-off current or potential clients and customers.

I’m making a slight detour today, however.

Copyright: lightfieldstudios / 123RF Stock Photo

 

As some of you may be aware, in the coming months I am expanding CORE from a 500 sq. foot closet studio to a 3300 sq. foot techno and deadlifting palace located here in Boston, MA.

The name will be changed to CORE Collective, because that’s exactly what it is going to be…

…a collective of other complimentary health/fitness professionals working under one roof to grow their brands and businesses.

One such person is my friend Justice Williams.

In recent months he’s slowly been marinating a movement which has started to gain traction not only locally here in Boston, but nationally as well.

He’s been using CORE as one of his “Queer Gym”  pop-ups; a place where individuals in the LGBTQ community can come in, be around other like-minded people with similar backgrounds, and use the weight room to help become more comfortable with themselves.

Justice is an amazing coach and an even more amazing human being.

Please, if you would, watch this quick 5-6 minute documentary-style video that he was highlighted in recently. It’s pretty cool.

More great things to come…

Categoriesrant

The Overlooked Stuff That Shouldn’t Be Overlooked That Almost Always Helps People Get Results

People want the quick fix.

They want to be told that 7-Minute Abs (or maybe we’re down to 5-Minute Abs now?) is all it takes to be beach ready, or that drinking an Acai berry detox tea mined from the belly button of a Centaur is the key to fat-loss.

And then there’s the high-school athlete who reaches out two weeks prior to tryouts, as if I’m a wizard and all I have to do is wave my wand (and insert a few sets of box jumps) and PRESTO…

…they’re going to be as equally prepared as those athletes who have been training and working out for several months.

It’s quite interesting isn’t it?

Everyone is seeking the silver bullet to success.

However, on the contrary, in my experience, whether someone’s goal is weight-loss/fat-loss, muscle gain, improved athletic performance, general health, or, I don’t know, to beat John Wick in a street fight, the “x-factor” often comes down to the mundane.

The stuff most people scoff at and altogether dismiss in lieu of the new, bright, shiny object in the room.

Copyright: dizanna / 123RF Stock Photo

Like This Stuff

1. Expectation Management

You know how it’s popular nowadays for personal trainers and strength & conditioning coaches to go out of their way to not refer to themselves as personal trainers and strength & conditioning coaches?

You know, stupid shit like…

  • Body Architect
  • Human Performance Advocate
  • Movement Mechanic
  • Supreme Chancellor of Douchiness to the Douchiest Power

I feel as if I have a superlative title for myself too.

Manager of Expectations

Whenever someone asks me “how long will it take to….[insert goal here]” I’ll respond with “I have no idea.”

Moreover, I’ll say something to the effect of:

“Consider me your Sherpa. I’m here to guide you and point you in the right direction towards your goal(s) to the best of my ability, and to do so in a time efficient, fun, and safe manner.”

And if that doesn’t impress them I’ll say this:

“3×52.”

Meaning, if I can nudge them in the gym 3x per week, 52 weeks out of the year, then it stands to reason some good shit is going to happen.

Rather than place a specific number or time frame on a goal, it’s my job as their coach to titrate their expectations and to reframe things towards the idea of CONSISTENCY.

Then, after a while (and yes, with a bit of butting of heads), they’ll learn that progress is more about appreciating the journey rather than the destination.2

2. Walk, Sleep, Hydrate

Honestly, whenever I have a conversation with a client/athlete and (s)he is concerned about progress (or lack thereof), before I audit their program/nutrition I’ll look to see whether or not they’re doing the following.

Go for a Walk

What’s more, going for a (brisk) walk is a great way to expend energy in addition to helping to improve mental health.

What’s more (even morer), walking is exercise that’s accessible to anyone with working legs – so it’s pretty hard for someone to conjure up an excuse to not do it.

Do yourself a favor and check out the hashtag #walkeverydamnday and maybe reconsider your position if you’re someone who feels telling someone to go for a daily walk is silly or beneath your superior coaching skills.

2. Go to Bed

I am a huge fan of going to bed.

In fact I am such a fan of going to bed (early) that I’m pretty sure I have entered cantankerous curmudgeon territory at the age of 42.

My answer for pretty much everything is…

“Meh, go to bed.”

via GIPHY

SLEEP = RECOVERY (and bevy of other benefits).

Feel like a bag of dicks all the time?

Maybe stop bragging about getting up at 4 AM every day because #hustleandgrind and the subsequent contrast baths and get some sleep instead?

3. Hydrate

By now some of you reading don’t have enough eye rolls to give. But here’s one more suggestion to bring things to a nice, tidy, conclusion.

Ask your clients whether or not they’re hydrated?

This isn’t so much a “are you drinking 8 glasses of water per day?” kind of question as it is “what color is your pee?” question.

  • Clearer Pee = good to go.
  • Pee the color of battery acid = not so good to go.

It’s been clearly shown in the literature that chronic dehydration can affect performance in the weight room  – upwards of 8-10%. Likewise, chronic lethargy can be attributed to lack of hydration, in addition to it affecting basic  metabolic functions.

I.e., the body’s ability to burn energy is diminished the more dehydrated someone is.3

“Wow, Tony. Telling people to go for a walk, get more sleep, AND to drink more water? This is next level shit. What’s next? Flossing? No, wait…look both ways before crossing the street?”

I get it.

I am not saying anything revolutionary, nor anything we all haven’t heard before.

That being said…

…we do a superb job going our of our way to overlook these factors.

But, you know, ketosis.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/18/19

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…I’m Like, Really, REALLY Important

1. Coaching Competency Workshop – New York, NY: Sunday, November 3, 2019

2. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

3. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

How Trips to Trader Joes Got Me Fat and In Debt –  Lana Sova

Slow clap, Lana.

Slow clap.

The 7 People Who Never Get Results – Calvin Huynh

I appreciate a good “rant” style article, and this one was good.

3 Reasons Why Biceps Curls Are Good For the Shoulders – Shane McLean

Next thing Shane is going to tell is that cookies are calorie free.

But seriously, bicep curls, when performed correctly, can be a handy shoulder saver.

CategoriesMiscellaneous Miscellany

Miscellaneous Miscellany: Fitness Pro Coaching and Business Advice

My good friend Bryan Krahn has a weekly “series” he does on his Facebook page called Five Boner Friday. Each iteration centers around random thoughts he has on training, nutrition, life, being a dad, supplements, and not actual boners.

Thank god.

I used to write a similar series titled Miscellaneous Miscellany Mondays.

Today is not a Monday. But I am sitting here in Los Angeles (actually a random coffee house in Beverly Hills) with some time to kill before I have to go present this afternoon, so I figured…

…lets do this. Miscellaneous Miscellany is back!

Starting with a picture of Keto Crystals.

Copyright: amaviael / 123RF Stock Photo

Keto Crystals

Yep, it’s true.

Not long ago Gwyneth Paltrow was able to convince thousands (maybe millions of people?) that placing jade eggs into their vaginas – oftentimes overnight – would somehow, via some sort voodoo, Shaman wizardry, help them “better connect to their power within.”

Via Washington Post (2018):

“For $66, one can buy a dark nephrite jade egg, which allegedly brings increased sexual energy and pleasure. Or, for $55, there is the “heart-activating” rose quartz egg, for those who want more positive energy and love.”

So I am starting a market for Keto Crystals.

When you hold the emerald colored crystal in your left hand anything you eat becomes carb-free! Moreover, when you place the orange crystal under the light of a full-moon, and play Prince’s Purple Rain album backwards, you will immediately pee ketones!

It’s legit.

And if can all be yours for $47/crystal (and the soul of your first born child).

Okay, lets get serious now

1. Program Design Simplified

As I mentioned above I am here in LA for a few speaking engagements. I flew in from Boston yesterday morning and when I checked into my hotel I texted my good friend Ben Bruno to see if he had some free time to hang out.

He did.

As is the case every time he and I get together we got to talking about stuff we’ve learned, stuff we don’t have enough eye rolls to give, business, and the fitness industry in general.

Just two dudes talking shop (<— OMG, podcast idea?).

Anyway, we started discussing program design and how we’re both flummoxed at how complicated some coaches/trainers make it seem.

Now, to be clear: Ben and I both recognize there’s a ton of nuance to program design. There’s no “one size fits all” template and there are many, many factors to consider. However, Ben made a profound statement as we were chatting that I felt sealed the topic of program design into a nice, neat, tidy, little bow.

Ben gave an example of a basketball player:

“I have a few NBA guys I work with who have cranky knees. I feel the trap bar deadlift is a great fit for them. Then I just place an emphasis in more HIP DOMINANT movements. The upper body stuff sorta takes care of itself: rows, weighted push-ups, Landmine variations, etc. That’s pretty much it.”

Cue Nazi Face Melt here:

I brought up some of my clients.

More than a few – male and female – have come in on Day #1 saying their goal is to be skinnier. Okay, cool. I’m not going to do them (or me) any favors wagging my finger at them saying “you don’t need to get skinner, you need to get strong!”

If I did that they would have done nothing more than move on to the next trainer on their Google search.

Instead, I did this profound thing called…listening to them.

  • I focused on compound movements (which tend to burn more calories)
  • I implemented some quickie 5-15 minutes “finishers” at the end of their session to elevate their heart rate.
  • I began conversations on their eating and sleep habits.

Namely, my objective was to build some consistency with their training – build more autonomy – and wammo-bammo they’d begin to see results.

Seriously people, it’s not rocket science. Yes, it behooves you to have a base knowledge of functional anatomy, physiology, and/or to read a bunch of Tudor Bompa’s early work on periodization.

That being said, a lot “program design” is intuition and just LISTENING to your client(s).

2. Business Advice For Fitness Pros

I am the LAST guy to put “savvy business person” next to his name. But sometimes I’m able to finagle a sound piece of advice on this front.

The impetus, coming from this Tweet via Jill Coleman:

I responded with:

“Not making money? Less focus on sales funnels and more on the fact your product, I.e., the client experience (probably) sucks.”

It’s something I parroted off a conversation I had with Cressey Sports Performance business director, Pete Dupuis, not long ago when he posited, “that seminar you’re attending to learn how to build the perfect sales funnel isn’t going to solve your problems if your product sucks. Chase perfection inside your training space and the marketing will figure itself out.”

Fitness professionals are easily seduced into thinking all they need to be successful is some slick marketing campaign or some insight into out-smarting Facebook’s latest algorithm to enhance their sales funnels.

Bullshit.

  • Be on time.
  • Greet your clients with a smile.
  • Provide a safe, engaging, and fun training environment.

Plus, too, if you’re unable to coach-up a squat, and you suck as a coach…

…all the marketing in the world isn’t going to compensate for that.

Client RETENTION is the key.

If you’re able to keep your current clients happy you won’t necessarily have to worry about marketing for new ones.

Plus, the former is a helluva lot cheaper.

3. Quick Reminder

The Complete Trainers’ Toolbox is on sale this week at $100 OFF the regular price. There’s only a handful more days left to take advantage.

  • Nine industry leaders.
  • 17+ hours of diverse content to make you a more well-rounded coach.
  • Continuing Education Credits available.
  • Immediate access and you can watch at your own pace.
  • Gluten free.

—> CLICK HERE FOR MORE DETAILS <—

Categoriescontinuing education

5 Reasons to Consider Purchasing The Complete Trainers’ Toolbox

Admittedly I’m a bit biased since my name is attached to it, but The Complete Trainers’ Toolbox is the shit.

Pulitzer Prize worthy in fact.

Okay, I guess I’m really biased.

Here are FIVE quick-n-dirty reasons you should consider purchasing it.

1) I’m Awesome

Lets be real: You don’t think I’m going to attach my name to something sub-par do you?

Pffffft, whatever.

I mean, this isn’t season two of Stranger Things or, I don’t know, whomever Carrie ended up dating after she broke up with Aidan.4

But just so that I don’t come across as a total pompous a-hole, every person involved with this project is an established fitness professional with years of experience under his or her’s belt.

Every…single…person has at least 10+ years experience in the health/fitness industry.

And with that, 10+ years of mistakes, successes, hindsight, things they’d do differently, things they’d do the same, not to mention an absurd number of protein shaker bottles left in their gym bag for a week too long.

The Toolbox came to fruition because we saw an opportunity to help other fitness professionals improve and grow their business: to tackle common industry pitfalls and traps, save time scouring the internet for answers, and foster a scenario where you build a successful career with integrity.

What’s more, every contributor is a coach who actually coaches people…in real life.

How better to learn than from coaches who practice what they preach?

But seriously, I am awesome…;o)

2) There’s a Little Something For Everyone

As can be expected with a resource such as this, The Toolbox goes into the weeds on topics such as program design, assessment, why Tony incessantly posts pictures of his cat online, and breaking down exercise technique.

Sam Spinelli’s presentation on “Everything Squats, Knees, & Hips” is outstanding. And if Luke Worthington’s presentation on assessment doesn’t make you swoon, his British accent will.

However, what I feel makes this resource special is that it includes a little bit of everything. I don’t know about you, but I can only handle so many hours of any one topic before I want to jump through a pane glass window.

The only exception(s) would be 1) breaking down and ranking Jason Bourne fight scenes and 2) bacon.

Here you get 17 hours of content, albeit all bundled up in a consortium of diverse topics – everything mentioned above in addition to presentations on:

  • Programming For Pull-Ups
  • Understanding Flexion & Extension Based Back Pain
  • How to Write Stellar Fitness Content
  • Improving Overhead Mobility
  • Finding Your Ideal Client, and
  • Core & Pelvic Floor Lifting Considerations.

What’s more, Dr. Lisa Lewis’s presentations on Negative Self Talk and How to Increase Motivation are the two wild cards, in my opinion, that provide a ton of value that most fitness professionals need to educate themselves more on.

Like it or not, if you’re a personal trainer or coach, half of what you do entails psych0logy and the “soft” skills of coaching

This is what will separate you from the masses.

FULL DISCLOSURE: Dr. Lewis is my wife. I don’t call her Dr. Lewis at home by the way5.

3) It Isn’t JUST Dudes Talking

Nine industry experts are involved with this resource.

Four are women.

That’s a HUGE deal and it’s pretty fucking cool.

via GIPHY

4) Go At Your Own Pace and Earn Continuing Education Credits

The Trainer’s Toolbox is an online resource that you can view at your own pace. There’s no time requirement to complete it, so whether you want to binge watch everything in two days or watch a little here and a little there…you do you.

Moreover, when complete (and you send in your exam) you can earn 1.7 continuing education credits via the NSCA.

I believe 202o is a re-certification year and if it’s tough for you to travel to attend workshops and seminars this is a convenient way to meet those requirements.

5) You Can Purchase Individual Webinars

Maybe you’re not feeling the entire package and only a few presentations peak your interest?

Cool, cool, cool.

You also have the option to purchase individual webinars, and this week only they’re all on sale at $29 apiece (normally $37).

6) BONUS: You Can Save $100 OFF the Regular Price

The Complete Trainers’ Toolbox is currently on sale at $100 off the regular price, but it only last through this Sunday (10/20) at midnight.

Take advantage while you can.

—> Go HERE <—

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/11/19

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK OUT WHERE I’M GOING

1. Coaching Competency Workshop – New York, NY: Sunday, November 3, 2019

Early bird rate is coming to an end soon!

2. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

3. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

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Instagram

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Tucking the Elbows for Bench – You’re Probably Doing It Wrong – Greg Nuckols

This is an old(ish) article written by Greg, but it was new to me.

So, there.

He likens the bench press to a loyal pet. I liken it to a Gremlin. Those fuckers.

Anyway, awesome article on something many people overlook.

What Causes Weak Pelvic Floor Muscles and How Long Does it Take to Strengthen Them? – Dr. Sarah Duvall

Holy mackerel (yeah that’s right, I said it).

This was/is an excellent article.

The answer is MUCH MORE nuanced that just telling someone to do “more Kegals.”

Conditioning For Youth Soccer Players: Stop Jogging Laps – Erica Suter & Dave Gleason

There’s a Lord of the Rings reference so I automatically was “in.”

But for real: kids don’t need to be running laps in order to improve their conditioning. Plenty of (better) options in this article.

Categoriesmindset

Sometimes You Gotta Say Fuck It

Come on, don’t act all hoity toity.

You know you’ve said it, or at least have thought about saying it.

Go ahead: Say it with me….

….”Fuck it.”

Copyright: degimages / 123RF Stock Photo

Today Was That Day

I didn’t feel overly splendid heading into today’s training session. I mean, I didn’t feel like a got run over by a Mack truck or anything…

…but I didn’t feel awesome either.

I just kinda felt “meh.”

Maybe a little closer to the Mack truck end of the spectrum, though. A small, teeny-tiny part of my soul was like “fuck it, Tony. Stay in and binge watch all the latest episodes of Catfish on Hulu.”

But I did that yesterday (on a non-training day).

Today, however, as I was walking to the gym I knew I had to suck it up and muster some gusto. I reminded myself of something – something I “borrowed” from strength coach Paul Carter – that I routinely say to my clients whenever they show up not feeling up to the task.

“10% of the time you’re going to show up to the gym feeling like a bag of dicks. 10% of the time you’re going to show up to the gym feeling like a rockstar. 80% of the time you’re going to show up feeling like meh.”

It’s those 80% workouts that matter most. You simply show up, do the work, and leave. That’s where (or how) you make the most progress over time”

My coach, Greg Robins (of The Strength House), has me incorporating more of an RPE (Rate of Perceived Exertion) style of training in my most recent block of programming.

NOTE: For those unfamiliar with RPE, HERE‘s a great place to start.

It’s a great way to utilize auto-regulation and takes into account daily/weekly fluctuations in energy and the aforementioned gusto. It still encourages you to work hard, but within the confines of how you feel that particular day.

via GIPHY

Anyway, as of late Thursday is deadlift day for me.

Over the course of this past summer I did a fair amount of travel for work, which threw a bit of a monkey-wrench into things. I was still able to train, but I’d be lying if I said wasn’t just going through the motions.

The past few weeks, however, have been awesome.

My travel has been limited and I’ve been able to place a bit more priority on my workouts.

Both my deadlift (and squat) have been inching back up to respectable territory (for me) and it feels great. Last week, for example, I hit 535×3 for my top set of deadlifts.

Heading into today’s workout, needless to say, I was a bit skeptical if I was going to be able to match that effort.

My first set at 500×3 wasn’t as speedy as I would have liked.

I hesitated.

Maybe I should stay put?

Maybe I should listen to some Norah Jones and cuddle?

Then I just said “FUCK IT” and I slapped on another 45 lbs.

This was a case where the “fuck its” worked in my favor.

The added mental bullying conjured up some rage and I was able to hit my reps without shitting my spleen.

It doesn’t always work that way of course.6

Take my good friend Bryan Krahn, who, conversely, posted this today on his Twitter account:

He wasn’t feeling so hot, didn’t try to be a hero, but also didn’t abandon ship either. In his scenario the “fuck its” entailed a bit more tact and responsibility.

And that’s totally cool too.

The “fuck its” can manifest on either end of the spectrum.

The important thing is that you show up and do the work.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Quadruped T-Spine Rotation with Lift Off

It’s a mouthful, I know.

But I couldn’t think of an alternative name for today’s edition of Exercises You Should Be Doing.

“Rotation Thingamajiggy” or “T-Spine Exercise That Makes You Feel Good” didn’t have quite the same ring to it.

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Exercises You Should Be Doing: Quadruped T-Spine Rotation w/ Lift Off

There’s no shortage of thoracic (middle back) mobility exercises out there. I for one prefer to keep a handful – say five or six – in my back pocket to use with the bulk of my clients.

I’d rather keep things simple, not bog people down with a litany of options, and stick with exercises that most people can do with little or no coaching.

I’m sure most people reading are familiar with your standard Quadruped Extension-Rotation  drill. Here’s a reminder just in case (that was filmed, it seems, in 1978):

 

There are a few nit-picky things I’ve changed in how I coach this drill of late:

  1. I prefer the ROCKED BACK version, where one’s butt rests on their ankles (assuming they have access to that range of motion in  their hips and ankles). In this case we’re taking joints out of the equation – in this case, the lower back – so there’s less opportunity to “cheat.”
  2. I also try to emphasize “pushing away” on the supporting arm side to help with more Serratus activation.
  3. Too, most people are unable to begin this exercise with one hand behind their head – they may not have access to the requisite external rotation and abduction – and all they end up doing is some sort of elbow going up and down while also doing a bang up job at jacking up their neck. Instead, I prefer more of a “rib grab” where each person grabs their underside and focuses on driving their opposite shoulder towards the ceiling.

But let’s assume we’re working with someone who CAN do all of the above. How can we progress the exercise?

  • Add a band? Sure
  • Pants off? Hell yeah.

What about adding a lift-off?

Huh?

 

Who Did I Steal It From? – Ottawa based personal trainer Elsbeth Vaino.

What Does It Do? – Allows us to use an external focus – in this case a wall – to gain just a bit more ROM out of the exercise and to add more time under tension.

Key Coaching Cues – I can’t reiterate enough that this is a PROGRESSION! There aren’t many people who will be able to be successful with this exercise out of the gate; it is 100% cool if you just stick with the run-of-the-mill, plain ol’ vanilla, Quadruped Extension-Rotation exercise.

That said, this iteration applies a bit of FRC (Functional Range Conditioning, popularized by Dr. Andreo Spina) where we provide a isometric contraction at a joint’s end range (technically a RAIL, or Regressive Angular Isometric Loading) to help nudge more stability in a new ROM (and thus, more controlled mobility within that same ROM).

The FRC system is waaaaaaaaaaaaay7 more detailed and expansive than my simple sentence suggests, but for the sake of this little snippit it will suffice.

Here I use the wall as a guide, and when I reach my end range I “lift off” and hold for a 3-5s count.

Things to watch out for:

  • Shrugging at the top.
  • Ensuring client is utilizing scapular posterior tilt as (s)he rotates.
  • Bears8

I like to use this drill as a FILLER exercise in between sets of Bench Press, Deadlifts, or Squats for 3-5 repetitions per side.