UPDATE: to say I’m ass, and realized after having landed and met my ride that I was in NORTH DAKOTA and not Minnesota.
It’s my first extended stay in the state of Minnesota North Dakota, and sadly I have no beard to show for it.
Nevertheless, I was pumped to be invited to speak at this event and am looking forward to a weekend of learning and networking (and trying my best not to make any references to Fargo, the movie).
You’re darn tootin’!
Sorry, I couldn’t resist.
Here’s this week’s list of stuff to read while you’re pretending to work.
People love arguing over the merits of breakfast. I for one LOVE breakfast. I wake up every morning excited to crush an omelet. And I’m not talking about some sissy egg white omelet either. No, no. I’m talking about a 6-8 WHOLE egg omelet.
Breakfast isn’t for everyone, though, and it’s not the end of the world if someone decides to skip it. Despite some sensationalistic reports, skipping it WILL NOT make you fat. The team over at Precision Nutrition explains why.
The Positive Business Plan – Mark Fisher and Michael Keeler
This isn’t something to read, but rather watch. If there’s one thing I’ve learned in helping to start and run a successful (fitness) business it’s that caffeine is your best friend going out of your way to build a sense of COMMUNITY amongst your members is worth more than gold.
You’d be hard pressed find anyone who’s done a better job at doing this than Mark Fisher and his business partner, Michael Keeler.
I mean, they refer to their clients as Ninjas! And they don’t call their gym a gym. Instead, they refer to it as The Enchanted Ninja Clubhouse of Glory and Dreams.
But it’s not all unicorns and nunchucks.
Mark estimates that each coach at his establishment spends roughly 10-hours per week on personal development.
Ie: their “Ninjas” get coached very, very well. They not only know every word to the musical Wicked, but they know who Mel Siff is.
I’ve personally met Mark, and I respect the hell out of him. And I HIGHLY encourage anyone who’s remotely interested in starting a business (any business) to watch this 16 minute video.
Nowadays you seemingly can’t walk more than 15 feet without crossing paths with a CrossFit gym. Along those same lines, you can’t go more than five clicks (it’s like the internet’s version of the Kevin Bacon game!) before you view some iteration of a “core training” article espousing anything from six-minute abs to improved posture to bringing sexy back.
And guess what? Today I’m sharing my own iteration of a core training article!!!
Except, you know, mine doesn’t suck.
Core training means different things to different people.
On one end of the spectrum you have those trainers and coaches who feel all you need is to deadlift and squat and you’ll cover all your core-training bases. I feel this is a bit of a mis-guided POV. Conversely, on the other end, you have those who will spend half a training session “activating” their TA .
The answer to the riddle, as always, usually lies somewhere in the middle of those two extremes.
I prefer to address core training in a multi-faceted manner where I take each and every individual who walks through our doors at the facility through a litany of assessment protocols to figure out what would be the best approach for him or her.
And it’s with this thought in my mind that I wanted to toss my name into the mix and finally write my treatise on the topic of core training.
It’s pretty good (I think). You should check it out.
I’m sitting outside here on my patio as I type this blog post, and I HAD to share this picture my cat, Dagny, keeping me company. Her and I tend to spend a lot of time out here on my days “off” as I sit outside catching up on miscellaneous stuff like emails, deadlines for articles, and general procrastination.
Read: checking Facebook and Twitter.
<——— But is that not one of the cutest things in like ever?
If you would have told me five years ago that I’d not only be a cat owner, but that I’d be posting pictures of her up on my website like some crazy cat woman, I would have laughed.
But here I am……posting pics of my cat. On the internet.
This better not turn into some gateway event where before I know it I’m collecting stamps and knitting sweaters on the side.
To help save face, once I’m done putting this post up I’m going to grab a few of my kettlebells, put them in my car, and drive a little ways up from my apartment to a park that’s up the street. From there the game plan is to perform an impromptu outdoors workout, which is something I’ve never done before.
Somewhere out there a tear just rolled down Nia Shanks’ cheek. She’s a HUGE fan of performing outdoor workouts and just having fun with your training.
On the docket for me today are some hill sprints, various KB drills (swings, snatches, single leg work), and some push-ups and pull-ups in the park.
Sadly, Boston is shrouded in cloud cover today, and it’s kinda chilly, so there won’t be any “sun’s out guns out” party today. Maybe next time though.
Since that will be keeping me occupied for the remainder of the morning, here’s some stuff to check out on your end. Enjoy!
Leading off, as some of you may recall, in last month’s issue of Women’s Health Magazine I wrote an article titled the Yes, You Can! Chin-Up Challenge.
I was elated to see this video posted up on the WH.com website which showcased some of the staffers doing the 6-week plan. This absolutely made my day, and I was especially happy to hear some of the women seeing the “silver lining” in it all.
Even though some of them didn’t accomplish their goal of hitting their very first chin-up, they DID see noticeable changes in their bodies, which was half the point of me writing the plan in the first place.
I’m so sick of women wasting their time in the gym performing lame “arm workouts” with pink dumbbells and taking this “woe is me” attitude when it comes to lifting real weights.
My argument is this: even if you can’t perform a chin-up, the effort and hard work it’ll take to get to that point will lead to “toned” arms and a sexy backside – sans the tricep kickbacks and foo-foo band bicep curls.
This one hits the nail on the head. Look: I’m busy, you’re busy, we’re all busy.
But are we really?
People brag about how busy there like it’s a badge of honor. While it can be commendable in some aspects, I’d posit that for many of us, taking a little more effort to organize our lives and taking some time to “smell the roses” would do us all some good.
As an entrepreneur (<— I still have to look up how to spell that word correctly), and someone who’s involved with helping to run a facility AND run an online business, I too can commiserate on how hectic my schedule can be.
But I don’t brag about it, because frankly, who gives a shit?
And to take it a step further, I don’t want to be busy. I don’t want to be one of those douchers who can’t put his smart phone down, and who walks down the street nose to phone rather than actually taking part in normal human interaction.
And on a more personal note, I don’t want to be 50% of that couple who spends more time playing Angry Birds and/or checking text messages than enjoying each other’s company
Moreover, while sometimes it’s inevitable that I bring work home with me (especially since a fair percentage of my work involves the use of my laptop), I really try in my heart of hearts to set aside a chunk of time throughout the week that I can spend doing things I enjoying doing: going to the movies, having “date night” with my girlfriend, and yes, sometimes hanging out with my cat.
Shut up – don’t judge me!
As such, sure, I might not be making as much money or be as “successful” as I’d like to be………but I also like having a life outside of work, and not being married to my phone or email.
It’s part of the schtick, of course – especially it today’s technology crazed age. But I think there’s a lot to be said about setting boundries and knowing when to turn things off and just be in the moment.
People are so wired nowadays, and so in a rush that it amazes me when someone honks their car horn like an a-hole the nanosecond a traffic light turns green. Is it any wonder why people die of heart attacks at age 40?
Nonetheless, that’s my random rant for the week. I’ll shut up now.
If I had a quarter for every time someone says to me that they crush planks as part of their core training, and then proceed to absolutely butcher their technique I’d be a rich man.
Planks are a staple in most training programs, but it’s rare when I actually come across someone who does them correctly (or uses them for their intended purpose for that matter).
Here, John breaks down some common mistakes and offers some great insight on the dos and don’ts of planking (not to be confused with Twerking) prowess.
Pigging back on the above, I’ve long championed the notion that offset (or asymmetrical) loading is the epitome of core training.
Whether we’re talking about lower or upper extremity work, holding or performing an exercise in an offset manner challenges the core like nothing else, and is a far step above what most people inevitably end up doing in their training.
In this informative article, Kyle offers some exercise and programming strategies to implement the offset paradigm, which essentially entails using a higher load on one side of the body.
OMG – I’m getting soooo excited I can’t stand it. T-minus 24 hours until the Boston Workshop kicks into high-gear. Dean Somerset is on his way from Canada, and a lot of the attendees are making their way to the facility today to hang out and to listen to our “guest” mystery speaker at 3:30.
I don’t want to give too much away but it just so happens the guest speaker’s name appears in the facility title “Cressey Performance.”
GODDAMIT!!!! Why didn’t we name it Batman Performance or Kate Beckinsale Performance?
Anyways, in keeping with the theme that I don’t have much time to write extensive blogs this week, here’s a new Exercise You Should Be Doing:
Bottoms-Up Kettlebell Side Plank
Who Did I Steal It From: Actually, this bad boy was the brainchild of current CP intern, former division I athlete, and stir-the-pot master (watch the entire video, trust me), Kiefer Lammi.
What Does It Do: This is a fantastic exercise to up the ante on making the side plank more challenging which, no surprise, falls into the “spinal and core endurance/stability” spectrum.
In addition, with the added KB component, this is a superb way to train scapular stability as well as you really have to fight like a son-of-a-bitch not to allow the KB to move or to come crashing down and crushing your skull.
Key Coaching Cues: Part of the battle is just getting into the initial position, so I’d play the conservative card and use a light(er) KB to start with.
Grip the handle as hard as you can and then extend your arm so that your body makes a pseudo “T.”
Try to “pack” the shoulder and set the scapulae in place.
As is the case with any side plank variation, the objective is to keep the body in a straight line with a little movement as possible. Make sure your hips are forward (squeeze the glutes), and that your chin is tucked (no forward head posture).
From there hold for a 15-20s count and perform the exact same thing on the other side.
Let me preface all of this by asking you a question. How stoked are you to go see Guillermo del Toro’s Pacific Rim this weekend? If you don’t know what it’s about all you need to know is this: Giant robots vs. giant alien monsters.
The only way this movie could be more manly is if the robots all had beards or something.
Or if by some stroke of writing genius (and movie studio cross promotion), Batman comes out of nowhere and starts Sparta kicking aliens left and right. And Matt Damon reprises his role as Jason Bourne. Just because.
I defy anyone to tell me that that wouldn’t win an Oscar for “Most Awesome Movie Ever Made.”
Think about it.
Anyhoo, I’m sitting here in a Panera Bread as I write this post and I told myself I was going to sequester myself into “academic quarantine” (a term I stole from Eric Cressey) so that I could spend a few solid hours working on my tan presentations for mine and Dean Somerset’s Boston Workshop at the end of the month (Hint: there are still some spots OPEN.)
But I wanted to make sure I posted up a little sumthin, sumthin before the weekend. And since it’s been a few weeks since I’ve shared a new Exercise You Should Be Doing, I figured it was perfect timing.
Off-Bench Oblique Hold w/ Pulse
Who Did I Steal it From: On Tuesdays I typically train at Boston University Strength & Conditioning, and I’ve seen this exercise done with their athletes numerous times. I liked it, so felt I’d steal it.
What Does It Do: I’ve long trumpeted the notion that I think planks (and all their infinite variations) reach a point of diminishing returns once people start getting carried away with how LONG they go for.
There’s no denying that there’s a lot of efficacy for their use with people suffering from low back pain, as guys like Dr. Stuart McGill and Dr. Craig Liebenson have long demonstrated their practicality in that regard
Watering things waaaaay down: one of the major red flags when it comes to chronic back pain is when there’s a huge discrepancy or asymmetry in anterior, posterior, and lateral spinal endurance. In this context, planks are a god-send as it helps teach people to engage and fire more efficiently the appropriate musculature (rectus abdominus, external/internal obliques, TVA, erector spinae, longissimus, iliocostalis, etc), – SYNCHRONOUSLY (it’s NOT about isolating anything) – in an effort to better stabilize the spine.
But even then, it’s not like the objective is to plank people to death and make a run at the Guinness Book of World Records.
Technique can get dicey for many after a certain point, and I believe as of late, McGill et al are more in favor of short, intermittent planks holds such as several 5-10s holds done in succession.
And this doesn’t even take into consideration that when we’re referring to healthy, UN-injured people, performing planks for minutes on end makes about as much sense as wiping your ass with sandpaper.
I still find value in planks – I’m not trying to poo-poo on them altogether. Which is why I’d much prefer to make them more challenging than to worry about length.
To that end, the off-bench oblique hold with pulse is a great plank variation that ups the ante on core stabilization, as you not only have to fight gravity to a higher degree, but also resist the dynamic “pulse” of the plate coming back and forth from the body.
Key Coaching Cues: Hook your feet underneath a secure bench (or GHR if you have one), and then extend your body so that your hips are on the very edge of the bench. From there it’s important to ensure that you’re body is in a straight line, and that your not rotated too far one way or the other and that your neck is packed and not protruding forward.
Grab a plate, dumbbell, kettlebell, Easy Bake Oven, whatever (I was using 10 lbs in the video and that was plenty challenging) and “pulse” it back and forth from from your chest until your arms are fully extended.
Perform 8-10 reps per side and switch and perform the same process on the other.
It’s been a few weeks since I’ve added a new exercise to the Exercises You Should Be Doing arsenal, so here you go. How’s that for straight and to the point?
What Is It: Seated Kettlebell Curl to Bottoms-Up Overhead Press
Who Did I Steal It From: It just so happens that former CP intern, Jordan Syatt, stopped by the facility for a cameo yesterday and I noticed him performing this deceivingly challenging exercise towards the tail end of his training session – so all credit goes to him.
What Does It Do: As is the case for every exercise I throw onto this list, for me, the biggest determining factor is whether or not it provides a lot of bang-for-one’s-training-buck. A huge reason why I rarely (if ever) include machine based exercises or “isolation” exercises is because, for the most part, I view them as a waste of time.
Granted if you’re a bodybuilder, have an aesthetic bias, and you’re looking to bring up a lagging body part, it makes sense to include those types of exercises in your weekly training repertoire. I don’t feel they should make up the crux of your training, but they do have a time and place.
Outside of that, since most people who read this blog aren’t stepping up on stage anytime soon, lets just move on.
Oh, and least I forget (because I know someone will inevitably get their panties in a bunch and mention it): I should make note that isolation or machine based training does have merit with regards to people who are post-surgery or who are woefully deconditioned.
With respects to the former, take ACL repair as an example. Motor control will definitely come into play, and it’s often advantageous to introduce “load” in a more controlled, predictable manner. So things like leg presses, leg extensions (and the like) will definitely come into the picture.
As far as the latter: you can bet that if I’m working with an obese client or someone who’s just really deconditioned my main focus is going to be on getting them moving and eliciting some semblance of a training effect, and less on whether or not they can do an ass-to-grass squat, deadlift 2x their bodyweight, or beat them into submission and have them perform burpees until they can’t feel the left side of their face.
If I have to resort to a pec deck or utilizing a Cybex circuit – so be it.
But just so we’re clear: the bulk of my time is still going to be on working on improving certain movement patterns like the squat pattern, hip hinge, push-up, core stability, and not to mention I have yet to meet anyone who can’t push a Prowler.
But I’m getting a little off-track here.
Today’s exercise is a bit sneaky. It looks simple and nondescript enough that I wouldn’t be surprised if many who watched it probably dismissed it right off the bat.
I mean, seriously TG…….a KB curl? I thought you just said you don’t like isolation-type exercises? What’s next….crunches on a BOSU ball?
Fair enough. But lets break this badboy down before everyone grabs their pitchforks and storms the castle.
Yes, there’s a curl involved. But in the grand scheme of things it’s not like I’m expecting this exercise to add four inches to your arms in two weeks. In fact I could care less about the curl component. The curl in this sense actually serves as a sorta “self-pertubation,” forcing you to fire your entire core musculature synchronously so as to PREVENT any lateral flexion or rotation.
I’ve expounded on my preference for one-arm training in the past, so I won’t belabor the point here. But because I don’t want to leave any new readers hanging, simply put, performing more off-set loaded exercises (where you hold a DB or KB in one hand only) places a HUGE challenge on your core because everything has to fire so that you don’t fall or tip over.
Moving on into the bottoms-up position and performing the overhead press, while the action itself still offers a significant core challenge, it also forces the rotator cuff to fire like crazy through a process called irradiation.
Basically you MUST grab the handle of the KB with a death grip (I like to tell people to melt the handle), so that it doesn’t fall over. In doing so you send a signal to the rotator cuff (irradiation) to “pack” itself which makes the joint more stable.
Moreover, because holding the KB in the bottoms-up position makes it more challenging (unstable), you force the muscles of the rotator cuff to do their job in a more “functional” manner, which is to center the humeral head in the glenoid fossa.
What’s more, it’s an unparalleled scapular stability exercise to boot!
In short, with this exercise there’s a lot more going on than meets the eye.
High five for the Transformers reference!
Key Coaching Cues: You won’t need a whole lotta weight in order to do this exercise, so be a bit conservative with this one. I believe I was using the 17 lb KB in the video and I was struggling. Take that for what it’s worth.
Glue your feet into the ground, and brace your abs. Your torso should be completely upright and you want to avoid any HYPERextension of the lower back.
From there I think it’s pretty self-explanatory. This is more of a CONTROLLED movement, so try not to rush.
I’m more inclined to think of this as a nice finishing exercise to complete a training session, and I’d shoot for 2-3 sets of 6-8 reps per side.
Also, if you wanted to make it more challenging you could do the same thing in the standing position.
And that’s that. Give it a try to day and let me know what you think!
You know that feeling when you go on vacation and you come back and go to the gym for the first time and it’s readily apparent that you were on vacation?
Yeah, that was me yesterday after being away for over a week.
In my defense, while we were down in Florida Lisa and I did get plenty of activity in – we walked a TON around Miami and South Beach, made a few cameo appearances at a local commercial gym in her hometown (I was even recognized by a random woman training because I was wearing a Cressey Performance shirt!), and while Lisa went roller blading once or twice, I elected to head to the local park and do some bodyweight training and sprints for good measure.
But to say I did any hardcore training would be a big, fat, lie. Kind of like when someone on the internet claims he squats 500+ lbs for reps. Ass to grass. On one leg.
Although I did crush some pec deck chest flies at our friend’s condo gym right before heading out to South Beach, so that counts for something, right?
Nevertheless, it’s great to be back in Boston – despite the massive temperature drop, snow, traffic, complete lack of anything green, and general “Jonny Raincloud” attitude most people have around here this time of year.
Someone please explain to me why do I live in the Northeast again?
On a serious note, I am stoked to be back and I feel rested, relaxed, and ready to tackle a grizzly bear.
That said, since I wrote a fairly epic post(in both content and length) on the plane back home yesterday, today I’m just going to offer some good stuff to read.
I felt this was an absolutely fantastic post by Dave on not only the significance of placing a premium on developing core strength, but what the actual FUNCTION of the core is in the first place!
Many people are under the assumption that the core only consists of those washboard abs you see on the cover of Men’s Health or Men’s Fitness every month. While not entirely wrong, it’s not remotely close to the entire picture and is just the tip of the iceberg.
If nothing else, read this post for Dave’s genius water bottle analogy. Awesome stuff.
This is a message that I, along with my fellow CP colleagues, are routinely hammering to the masses. We live a unique bubble where we’re surrounded with a vast network of PTs, manual therapists, chiropractors, athletic trainers, the works.
While I like to think we’re smart dudes, we also understand (and RESPECT) the notion of scope of practice.
We do assessments at Cressey Performance, which is something I feel most (not all) trainers should be doing to some capacity. Whether it’s a the FMS, Assess and Correct, or playing musical chairs, some sort of movement screen or assessment should enter the equation when starting to work with a new client.
Doing so serves as the foundation so that you know what you need to do as a coach to address the needs/imbalances/weaknesses of your client.
The coup de gras, however, is understanding that our roles as personal trainers and strength coaches is not to DIAGNOSE anything. I don’t care how many books you read, how many DVDs you watch, or how many Holiday Inn commercials you watch (I’m not a doctor, but I stayed at a Holiday Inn last night), if you’re playing the role of physical therapist and you’re not a physical therapist, you’re setting a very dangerous precedent for yourself.
This is where going out of your way to establish a network of other fitness professionals that you can refer out to is crucial.
As someone who likes benching about as much as a Nicholas Sparks novel, I thought this article was bang on. I’m not built to be a good bencher, and I’ve (reluctantly) accepted that fact. BUT, that doesn’t mean I’m forever going to cower in the corner in the fetal position and avoid benching altogether.
In this article, Todd offers some innovative and straightforward advice on how anyone can bust through their bench pressing rut.
For those familiar, Muscle Imbalances Revealed has slowly engrained itself as one of the more sought after, consistent, and continuously revered fitness product series out there.
Seemingly, every year (give or take a few months) the man and mastermind behind the scenes, Rick Kaselj, is releasing a new version to the masses.
If I had to equate it to anything, it’s basically like the Fast and Furious franchise where we can expect a new(er) and more badass upgrade of some sorts every so often. Except in this case there’s no tricked up cars, high-speed chases, hot chicks (bummer), or cheesy Vin Diesel dialogue (even more of a bummer).
High-octane gear head talk aside, some of you may recall a little trip I took to Canada last summer where I went alllllllllllll the way up to Edmonton to “party” with my Muscle Imbalances Revealed Upper Body alumni Rick Kaselj, Dean Somerset, and Dr. Jeff Cubos.
And by “party” what I really mean is the four of us decided to combine our collective minds, go all Professor X on the world, and set up an epic 2-day seminar all dedicated to a multi-disciplinary approach to core training and keeping spines bullet proof.
We video’d the entire thing in all of our high-definition glory (I even shaved!) and have finally made it available for everyone.
Outside of being completely freaked out by the fact that it was still daylight at ten o’clock at night, it was an awesome two days where everyone involved – the presenters as well as the 15+ attendees – had the rare opportunity of learning from four high-quality, uber smart, and unwittingly handsome professionals with varying backgrounds and expertise.
Rick has extensive experience working with and dealing with a wide array of injured clientele, and is a straight up Jedi when it comes to assessment and understanding how to program around injury.
Dean, too, has a plethora of knowledge with regards to rehab, assessment, and working with the general public. He also broke a deadlifting PR that weekend with me just standing in his presence. True story.
Dr. Jeff is a chiropractor and manual therapist with tons of experience working with elite athletes. His knowledge base with regards to corrective exercise, posture, and the newly minted “it topic” in the industry, breathing patterns, is second to none.
And then, you know, there’s me.
Because I don’t want to leave anyone hanging, I felt it only fair to give a sneak peak into each person’s presentation so that everyone on the fence would have a general idea of the material and topics covered:
Me Discussing Assessment
Dean Discussing Assessment as Well
Dr. Jeff Discussing the Importance of Self Mobilizations Drills
Note: This is a clip from the actual finalized product! HD baby!!!!
Rick Discussing Parameters Writing Programs Around Pain
And there you have it! That should give everyone a sense of what to expect. And remember, there’s roughly TWELVE hours worth of this stuff – including more “hands-on” lecture, some talk on breathing patterns and how that effects core function as well as posture, exercise technique, programming, and there may even be some shadow puppets thrown in the mix for good measure.
Okay, I’m kidding on that last one. Needless to say there was no stone left un-turned, and I really feel this is something that can (and will) help a lot of trainers and coaches out there stay on top of their game.
And the general public shouldn’t feel left out in the cold either. This is a very “user friendly” product for all the general fitness enthusiasts who may be reading as well.
I’ll finish by saying that I’m often asked what I feel differentiates the “good” trainers and coaches from the bad ones, and what – if anything – I feel separates the masses.
While I could sit here and come up with some arbitrary rationale as to why bald trainers and coaches are far superior compared to those who are more “follicly” endowed (you know, cause I’m kinda bald), the real truth is that those who tend to be more successful and have a long shelf-life are those who don’t view continuing education as burden, or more to the point……as a “cost.”
I’ve always used the mantra that even if I only learn ONE thing from any DVD or book, and it leads to me picking up ONE client, it essentially paid for itself.
It was a goal of ours to make this product as easily “accessible” as possible (while still being profitable enough to satiate my impending beef jerky addiction). To that end, Spinal Health and Core Training is on sale NOW (2/12) through this Friday (2/15) for $97 (. Which is a steal given the amount of information provided, and the fact that you’ll see videos of me from when I had hair. I mean come on: That’s worth the price alone.
After this week the price climbs to it’s regular price of $197. So get it while the gettin is good….;o)
Some of you may recall I took a little trip out to Edmonton, Alberta back in June to take part in the Spinal Health and Core Training seminar alongside my fellow cohorts Rick Kaselj, Dean Somerset, and Dr. Jeff Cubos.
While I’d like to sit here and state that what transpired was a Hangover inspired two-day extravaganza of hookers, cocaine, tigers, and babies wearing oversized sunglasses, what really transpired was completely not that.
Nope, our Wolfpack was all about program design, corrective exercise, assessment, and anything and everything that you can think of as it pertains to core training and spinal health.
Okay, maybe there was a tiger involved……but that was Dean’s idea, not mine.
All kidding aside, it was an amazing weekend and everyone who attended walked away with a gulf of information. Lucky for you we taped the entire thing and plan on releasing it as a product in the verynear future. And by “very soon,” I’m talking about within the next few weeks.
To wet everyone’s palette, Rick K. is releasing a series of “sneak peeks,” and for those interested below is a quick 22-minute clip of my presentation.
And there’s A LOT more where that come from. I ended up speaking for close to three and half hours that day (how, I have no idea), and Dr. Cubos finished off with another three hours himself.
Day 2 revolved around Rick and Dean, and while I had to take off for Vancouver that day for a friend’s wedding, I heard it was equally as informative and awesome.
Like I said, we’ll be divulging more information on the actual release within the next few weeks, so keep your eyes and ears peeled.
It’s no secret that I’m a huge fan of Pallof presses – and all their variations. While I’ve definitely curbed my views with regards to core training and the whole anti-everything mantra most of the fitness industry adopted in recent years (lets be honest: it’s perfectly okay for the spine to go into flexion every now and then. Loaded flexion is one thing, but lets try not to shit an EMG every time someone has the audacity to bend their spine. Life……will…..go…….on), I’d still be remiss not to note that the bulk of my core training, and that of my clients, revolves around stability and preventing “unwanted” motion.
Maybe a year or two ago my good buddy, Nick Tumminello, described a cool Pallof variation called the Vertical Pallof Press, which I thought was a simple – albeit brilliant – twist into the genre.
Fast forward to two weeks ago, another buddy of mine, Philadelphia based strength coach, Andrew Zomberg, asked my thoughts on half-kneeling or even tall-kneeling Vertical Pallof Press variations.
In a nutshell he was curious as to whether or not I’ve tried them or if I saw any efficacy in including them into my programming.
Of course!
Half Kneeling Vertical Pallof Press
What I like most about this variation are a few things:
1. It trains anti-extension.
2. With the half kneeling version, you can “encourage” a bit more posterior pelvic tilt by squeezing the crap out of the kneeling side glute. And when I say “squeezing the crap out of the kneeling side glute,” what I really mean is “squeeze that badboy as if you’re trying to crack walnut.”
3. Additionally, we get an awesome active “stretch” in the kneeling side hip flexor. I put the word stretch in quotations there because for those people who feel as if they have chronically tight hip flexors (despite going out of their way to stretch them to death with little or no improvement), it’s more likely the fact that the hip flexors are pulling “double duty” for an unstable spine. Hence, they feel tight because they’re firing 24/7 to prevent the spine from wrecking itself before it checks itself (Ice Cube fans will enjoy that reference).
In a sense, we could make a solid argument that the reason why many people feel as if they have “tight” hip flexors is NOT because they’re short/stiff, but rather their core is weak and unstable.
If you’re too lazy to read it: just know that working on core stability could help resolve those “tight” hip flexors of yours.
Outside of those key points, I’d note that the other things to consider would be on the technique side of things:
– Keep your chin tucked (make a double chin).
– As you extend your arms above your head, try to prevent your rib cage from flaring out.
– For those who need to work on improving scapular upward rotation (especially overhead athletes), once your elbows hit shoulder height, you could lightly shrug at the top of the movement.
– Try not to make this a tricep exercise. Those who tend to feel it more in that area are pressing the cable too far outward and focusing on elbow extension. Instead, you need to literally press straight up, preventing the cable from pulling you backward.
For an additional challenge, you can try a one-arm variation
Half Kneeling 1-Arm Vertical Pallof Press
All the same benefits apply here: it trains anti-extension, but because you’re using one arm at a time there’s also a significant anti-rotation component as well.
Too, it’s great for glute activation, encouraging more posterior pelvic tilt, and serves as an active hip flexor “stretch” (seriously, read Dean’s post).
About the only thing it doesn’t do is multiplication tables and buy you dinner.
And there you have it. Try it out today, and let me know what you think!
