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Exercises You Should Be Doing: Low Cable Lift

People love their core exercises (and for some reason Honey Boo Boo, but I’ll save that train wreck for another time). No matter who you are or how long you’ve been an avid gym junkie, most will inevitably reach a point where they’ll seek out the latest and greatest exercise that targets the mid-section.

There’s certainly no shortage of people trying to fill the gap. If you don’t believe me, just stay up past midnight and watch all those cheesy infomercials on television. People are crunching, twisting, turning, and contorting their bodies into all sorts of positions in an effort to reach Adonis status and to be able to walk down the beach proudly. Or maybe it’s just to be able squeeze into their “skinny” jeans.

Either way, it can be done all for only three monthly payments of $19.99!

Obviously my tone is a bit tongue-in-cheek as I feel most (actually, all) of those silly gadgets are a waste of money.  Then again, this is coming from a guy who’s bought every special edition of Star Wars from VHS to Blu-Ray and has easily contributed a small fortune to George Lucas’s mortgage payment.

So take that for what it’s worth.

That notwithstanding, even I wasn’t impervious to getting suckered and buying into the hype at one point in my life.  Back in the day, I did buy a Jason Sehorn (Remember that guy? Of New York Giants fame?) Dynamic Workout System…..SWISS ball and all.

Don’t judge me!  I was an impressionable 20 something year old kid, and well, just look at him…….

Sehorn was (and probably still is) one “abby” son-of-a-bitch! And he managed to marry Angie Harmon, soooooo, he’s pretty much a baller.

Okay, so what’s all of this have to do with today’s exercise you should be doing?

Well for starters, 99.99% of those thingamabobbers you see on tv don’t necessarily train the “core” in a way its actually designed to be trained.

If you’re a geek and you read the likes of Dr. Stuart McGill, Dr. Craig Liebenson, or several other people who are way smarter than all of us combined (even Skynet!), you’ll know that repetitive flexion (and rotation) can be problematic for a lot people out there who don’t move well and aren’t physically prepared for it.

I don’t want to get into a “is flexion bad/all of our spines are going to spontaneously explode” debate here. I like to think I’m a middle of the road kind of guy and don’t like to pigeon hole myself into one corner with any modality or train of thought.

But, when it comes to core training, I lean much more towards the camp that prefers to train people in a anti-flexion/extension/rotation as well as rotary stability fashion.

I think it was Mike Robertson who I first heard this from and it’s always sticked with me:  if our abs were just meant for flexion (which is how most people tend to train them performing countless repetitions of sit-ups and crunches), we’d call them hamstrings.

If you look at the actual anatomy of our midsection, you’ll invariably notice that it looks much more like an inter-connected “webbing,” with varying muscle fiber orientation, designed to prevent (unwanted) motion.

While I understand that this is an overly simplistic explanation, and that flexion (especially un-loaded) IS okay and won’t cause the world to end, my own personal opinion is that most people don’t need to go out of their way to add MORE flexion into their daily movement diet.

To that end, here’s today’s exercise you should be doing.

Low Cable Lift

Who Did I Steal It From: Eric Cressey discussed a similar movement using a TRX Rip Trainer not too long ago, so in a way I snaked it from him.

What Does It Do:   I LOVE the Rip Trainer version, but since many people may not have access to that particular piece of equipment, I figured out a way to easily incorporate this exercise in a commercial gym setting.

As alluded to above, this is an exercise that focuses more on PREVENTING unwanted motion, and really forcing people to lock their ribcage in and stay as stable as possible.

Again, just to be clear:  this doesn’t mean that I am adamantly opposed to using exercises that promote extension, flexion, or rotation. Want to know what I AM adamantly opposed to?  Justin Bieber!

I just feel that many trainees aren’t able to get into those positions in a safe manner and are better served sticking with exercises like the one described here which forces them to learn how to stabilize.

Specifically, what we’re trying to accomplish with this exercise is anti-extension, as well as anti-rotation.

Key Coaching Cues:  Setting up with a low cable systme, grab a rope (like the one people use to perform tricep pressdowns) and make sure that you maintain tension in it the entire time (don’t let it go slack).  Step to the side a step or two so that the cable isn’t rubbing up against your arm.

Assuming an “athletic” position and while bracing your abs, slowly lift the cable up above your head in a controlled fashion making sure not to allow your rib cage to flair out and your lower back to hyperextend.  As you lift above your head, the goal is to stay as upright and still as possible – preventing the weight from extending you back and rotating you to one side.

Trust me, it’s harder than it looks.

Perform 6-8 reps with the cable on one side, and then switch and perform the same number on the other.

In addition, for those who need more upper trap work, you have the option of including a shrug at the top of the movement (which I demonstrate in the latter portion of the video).

And that’s it! Try it out today and let me know what you think!

NOTE: Yes, for those wondering, that is country music playing in the background.  And yes, I appropriately set my face on fire once I was done filming the video.

 

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Exercises You Should Be Doing: Tall Kneeling Landmine

You may be wondering why I’ve been out of commission since like the middle of the last week. For starters, Joe’s post – Just Because a Doctor Said It: A Response – was such a huge hit, and got such a great response, that I wanted to keep it up for a few days to maximize the total number of people who would read it.

Secondly, my girlfriend was out of town for a day and half and I took every opportunity to catch up on some of the manly things I never have a chance to take part it.  You know stuff like growing a beard, staying up past midnight, and chopping down trees just for the hell of it.

Of course I didn’t do ANY of those things. Instead, all I did was use the time to be as productive as possible and spent my entire Friday afternoon (and night) catching up on programs that needed to be written, doing some (pleasure) reading, and then hanging out at Panera where I put the finishing touches on another article that I just submitted to T-Nation.  Oh, and I ate a lot of bacon.

And, just like the rest of the free world (or at least the parts that have an IMAX), I also went to see The Avengers. All I have to say is holy epicness.

What’s more, did you happen to see how much freakin money that thing made this past weekend?  It SHATTERED the previous opening weekend record – previously held by Harry Potter and the Deathly Hallows: Part 2.  I think it made something like a kazillion bajallion dollars.*  Crazy.

With money like that, I wouldn’t be surprised to hear about Joss Whedon – the director – taking a martini bath every two hours.**

Anyways, it’s a gorgeous day here in Boston and we haven’t seen the sun in like a week.  Coincidentally, both Lisa and I have the day off and we’re going to take full advantage of it and walk around and enjoy the sites.  But, before I leave, here’s an exercise you should be doing.

Tall Kneeling Landmine

Who Did I Steal It From:  No one, technically.  But I know it’s been made popular by the likes of Mike Boyle and Gray Cook.

What Does It Do:  Since “core” training is all the rage just about everywhere you turn, it’s important to train it in a manner that it’s designed for. While there are several applicable “actions” of the core, this exercise specifically targets both rotatary stability and anti-extension.

  • Rotatary Stability:  Essentially this is akin to preventing unwanted motion – especially in the lumbo-pelvic-hip area. With this exercise it’s important to lock the center in place and to have as little motion as possible in that area.  Of note, when done correctly, this exercise also HAMMERS the external obliques.
  • Anti-Extension:  Again, while locking oneself into position, another key component of this exercise is to resist extension.

Key Coaching Cues:  One of (if the THE most) benefits of this movement is that it can be done anywhere, at any gym.  There’s no special equipment necessary. All you need is a barbell and a corner.  While you can’t see it in the video above, all the setup requires is placing the opposite end of the barbell in a corner so that it doesn’t slide around.

In terms of execution, the main point to consider is to emphasize a LONG-lever. In other words, try to keep your arms as straight as possible (maybe a very slight elbow bend) and focus on making as large of an arc as possible WITHOUT compensating.  Trust me, it’s much harder than it looks, and you won’t need a lot of weight to feel the effectiveness.

Furthermore, I like to tell people to dig their toes into the ground (more dorsiflexion) and to squeeze their glutes as hard as they possibly can.

I tend to shoot for anywhere between 5-8 repetitions per side, usually using the lower end with newbies and those who are generally weak.

Try it out today and let me know what you think!

* = rounded up.

** = you know, because that’s what rich people do. Right?

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Things That Bug Me About the Fitness Industry

It’s the last day of vacation, and I’ll be heading back to Boston soon. All I have to say is this:  1) It’s amazing how fast time flies, because I feel like I just got here; and 2) ohhhhhh boy, do I ever have some commercial gym stories to share.

Nevertheless, I’m going to be soaking up as many rays as I can between now and departure time, so today I have another guest post from Pete McCall. 

Pete’s actually an old colleague of mine and was actually the Continuing Education Coordinator at the first club I worked at in Boston close to six years ago. He and I crossed email paths not too long, and after catching up, Pete expressed interest in writing a little sumthin sumthin for the site while I was away.

Enjoy!

Tony and I met a few moons ago when we were both employed by the same New England-based health club company.  Recently I ran across his blog and have enjoyed his pontifications on all things Matt Damon and his occasional tidbit or two on training.

When Tony asked if I could help fill in while he was enjoying sunny Florida, my first response was that’s why I moved from MA to San Diego, because it’s sunny all of the time and every day off is like a vacation. My second was response was “hell yeah” because I’ll have the opportunity to do a little rant-blogging.

Let me be perfectly clear, I’ve been a personal trainer for a number of years; most of them CSCS-certified.  I currently work for a certification organization, I previously taught another organization’s certification, and I fully plan on opening my own conditioning studio within the next two years.

I love what I do because the general public needs professional fitness advice for the most effective way to use exercise for results from better health to a larger contract and signing bonus.  The fitness industry fills a vital role in providing exercise information and helping change people’s lives; however like a piece of food that gets stuck in your teeth and you can’t quite get it out there are a few things that bug me about this industry, so here goes:

1.  Why the flip are we so obsessed with six-pack abs?  I’ve never seen any evidence that the rectus abdominus (or any other muscle) sees itself in a mirror and thinks: “hey baby, you look gooood.”

Muscles do one of two things: they produce force or reduce force. That’s it.  A muscle simply has to convert from the lengthening phase to the shortening phase in the fastest time possible to produce the greatest amount of force.  The amount of time and energy the industry spends on training this one muscle should be redirected to better uses.

Want a strong core? Deadlift. Romanian deadlift. 2-handed cable press-outs. Barbell bent-over rows. Medicine ball chops and lifts. Those basic exercises will produce a rock-solid mid-section; everything else related to six-pack abs is controlled by the proper nutrition, rest and genetics.

2.  Why do manufacturers spend so much time and energy trying to reinvent the same equipment?  Have you ever been to a big trade show like IHRSA or Club Industry?  All of the equipment companies spend tons of time and effort every year to basically put lipstick on a pig and try to upsell health club and studio operators on newer equipment because it is now internet-ready.  WTF?

Training time is the one time when people should be completely disconnected from any sort of device other than an Ipod cranking out old Guns and Roses.  Want to increase strength? Lift something heavy.  Want to increase muscle size? Lift something heavy repeatedly.  Want to lose weight?  Lift something heavy a number of different ways with minimal rest periods.

We don’t need ellipticals that connect to the internet or machines that allow people to sit comfortably while they “exercise.”  Club operators would be better off spending their money on education for staff to teach members how to train for results rather than buying the newest version of a treadmill with a larger TV screen.

3.  Why do so many personal trainers let clients dictate the course of their programs?  Did you ever go to a doctor and say: “this is how I want you to treat my…?”  Did you ever go to an attorney and say: “this is the way we should handle the case?”

No.  Why not?

Because they are professionals who know what they’re doing and we pay them for their professional advice and knowledge.  I’ve heard comments from many trainers like: “my clients don’t like to do that,” or “my clients only like to use machines,” or “my client says that she doesn’t want to sweat.”

Fire. Those. Clients.

We are the professionals; people come to us for advice.  We should have the knowledge, skill, ability and confidence to provide the results clients want.  Insanity is defined as doing the same thing repeatedly yet expecting different results. Clients come to us because they want one thing: results.

Coach your clients on what is needed to achieve results. You’re the professional, they are the client – keep it that way.  If you do a needs-assessment on a client and recommend a specific course of action and the client doesn’t want to follow it then you are not responsible for his or her lack of results. Your time is better spent working with clients who will listen to you because they respect your knowledge and your interest in helping them move towards their goals.

Working in fitness is probably one of the best gigs out there.  Where else can you get paid to tell people what to do?  While I love this industry these are just a few things I’ve noticed over the years that, like that piece of salmon from dinner last night that got stuck in my teeth, are a little annoying.

The thing about the salmon is that I can get a piece of dental floss and the problem is solved. The problems with the fitness industry are a little more systemic and require some action from those of us on the front lines of the business to address by changing the way we do things so we can help move this industry forward.

Hopefully Tony enjoys his trip to the sun and fun of FL.  As he gets settled back in to the last month of New England winter I’ll try not to remind him that with it being sunny and in the 70s every day here in San Diego I actually lose track of what season or month it is.  Stay classy.

Pete McCall Bio:

As an Exercise Physiologist with the American Council on Exercise (ACE), Pete creates and delivers fitness education programs to uphold ACE’s mission of enriching quality of life through safe and effective exercise and physical activity.  He is one of the creators of the new ACE Integrated Fitness Training (IFT®) model of exercise program design.  Outside of his work responsibilities Pete serves on the content review committee for ptonthenet.com a fitness education website and coach’s youth (U16) rugby for the San Diego Mustangs.