A few months ago I wrote an article for t-nation.com titled Squatmeggedon – All Things Squatting, where I discussed several different thought processes I had as it relates to SPOILER ALERT: squatting.
One topic that struck a chord with me (which is why I wrote about it), as well as with many people who read the article, was the differentiation I made between box squats and squats TO a box. While some may feel it’s borderline redundant – dude, aren’t they the same thing? – I’d argue they’re anything but.
Sure, they both have the word squat in their title, and yes, they both incorporate a box. You got me there. But outside of those two obvious things, that’s where the similarities end. You see, for me, it comes down to WHY you would use one over the other. What’s the rationale for having someone box squat compared to having them squat to a box?
Simple. Watch the video, and find out.
A few quick notes beforehand:
1. This wasn’t meant to be a dissertation on how to squat. While I do go into a little detail on the proper set-up and things to look for on the descent, the real meat and potatoes lie in the separation between a box squat and a squat to box. Besides, the video is six minutes long, so cut me some slack for crying loud.
If you want to have your world rocked, and are looking for something that goes into more length, I’d highly suggest checking out Matt Wenning’s So You Think You Can Squat series HERE.
2. A huge thanks goes out to Kennet Waale, who’s currently visiting CP on school break all the way from Brisbane, Australia. I asked him to be my squatting guinea pig on the spot and he came through like a champ.
3. Also, I want to thank one Chris Howard for the Spielberg’esq camera work.
If you found this video informative or helpful or maybe even a smidge “the best video you’ve ever watched,” please share it on your Facebook page or on Twitter. Likewise, if you can also do me a huge favor and click the “Like” button at the bottom of this post, I’ll be your BFF for like a day. Maybe even two. But only if you make me a meatloaf.
On that note, feel free to leave your comments below. I’d love to know what you think! Additionally, if there are any topics you’d like me to cover in future video blogs, let me know. I’m always looking for ideas.
On a “good” day at Cressey Performance we average around 55+ clients/athletes. During this time of year, however – a time when all three of our major demographics (professional baseball players, collegiate athletes, as well as all the high school athletes we train) seemingly collide – that number bumps up to roughly 110+ per day.
To say that we’re busy would be an understatement. As such trying to come up with unique content on a daily basis for this blog can be cumbersome, especially when you consider the fact that I walked into my office this morning and saw this:
At first count, that’s 39 programs that need to be written within the next seven days between three coaches. And that doesn’t even take into account the 10-12 “updates” that Pete will inevitably add by the end of the day.
And yes, if you look carefully, I took the liberty of adding one Kate Beckinsale to my list. Hey, it could happen.
With that in mind, today I’m taking the easy way out and just posting a video I shot yesterday of CP athlete, Becca R (whom many of you are already familiar with), crushing barbell supine bridges………….again.
I know it may come across as a bit redundant given I posted a video of her doing the same thing yesterday, but that video was taken like two months ago.
Yesterday the gym was packed and the environment was infectious, and Becca being Becca, wanted to try to up the ante.
Performing bridges with 405 lbs for reps would be impressive for ANYONE. Becca is 16. And, I’m pretty sure she’s going to hit like 54 home runs this year.
…………..In 12 games.
As an aside: I posted that video last night on my Youtube page, and woke up and had the following email waiting for me from a fellow coach based in NYC:
I saw your video of Becca on my YouTube feed and had to write you an e-mail. I’ve been working with a number of guys and a few girls at the new place. Most of the guys are either baseball or football athletes. Well when I program in glute bridges and hip thrusts and they whine about 225 I show them videos of Becca. I CAN’T WAIT TO SHOW THEM THIS HAHA!!!! Awesome stuff!!!
With spring coming to an end, things have been amping up at the facility the past few weeks with many of our college athletes (old and new) starting to make their way back for the summer. Some are only here for a few weeks before they head off to their designations for summer ball, while others are here for the foreseeable future getting ready for next season.
Nonetheless, to say that we’re expecting to be busy would be an understatement. What’s cool is that we have guys coming in from as far away as Alaska, Colorado, and even Hawaii to spend their summer with us. With that, however, comes the inevitable conversation explaining why the “band work” routine their coach gave them as their “prehab” mumbo jumbo isn’t necessarily the best option when it comes to rotator cuff work.
In its defense, traditional band work isn’t inherently wrong (or even bad) – it’s just not ideal given that there are far better options in our proverbial “tool box.”
That said, below are a handful of rotator cuff exercises we utilize at Cressey Performance with our baseball guys, and to be perfectly frank, with many of our regular clients as well. You’re welcome!
Side Lying External Rotation – with arm abducted 30 degrees
Contrary to popular belief, there’s no need to get all fancy with rotator cuff work. I don’t quite understand where the notion came from, but it seems that there are a lot of coaches and personal trainers who feel that unless there’s a smoke machine or laser show involved, the exercise is useless.
What’s surprising, is that the side lying external rotation – arguably the simplest rotator cuff exercise in existence – is one of the most effective.
For starters the adducted (arm to the side) position is a far more advantageous since there’s less risk of inducing impingement. Keep this in mind the next time you’re working with someone coming off a shoulder injury.
Secondly, and most important of all, EMG tests have shown repeatedly that this exercise induces greater activity in the infraspinatus and teres minor, thus demonstrating that keeping it simple can be more effective. What’s more, with the arm abducted (slightly) – either with a towel or half foam roller – you place even more emphasis on the rotator cuff since you’re taking the deltoids out of the equation.
It’s important to note, though, that you DO NOT need a lot of weight with this exercise – 2-5 lbs will be plenty for most trainees. More to the point, it’s also crucial that you don’t go to fatigue (not only with this exercise, but ANY rotator cuff exercise), as you’ll often start to use faulty compensation patterns leading to superior migration of the humeral head. Put another way: impingement can occur.
So, in short, you’re not going to be using heavy weight with this one. Sorry.
Standing Shoulder W
Again, keeping with the “simple is better” theme, this is an exercise popularized by physical therapist and Boston Red Sox athletic trainer, Mike Reinold. Mike has always done a fantastic job of explaining how we’re a very upper-trap dominant society, and as such, are prone to shoulder ouchies.
The easy fix, then, would be to pay more attention to the LOWER traps, which are woefully weak on most individuals. In addition to the above, the standing shoulder w exercise provides a lot of bang for our training buck, combining shoulder external rotation, scapular retraction, and posterior tilt, all of which are beneficial for optimal shoulder health.
The video above is pretty self explanatory – the only point I’d like to stress is that you want to make sure you squeeze your glutes during this exercise so as not to compensate with lumbar hyper-extension.
Rhythmic Stabilizations
Lastly, are rhythmic stabilizations. Many are quick to say that the rotator cuff’s main job is to externally/internally rotate and abduct the shoulder. While that’s true, unfortunately, we’re not playing Jeopardy, and it’s a bit more complicated than that.
To that end, while the rotator cuff does invariably play a significant role in external/internal rotation, as well as elevation of the arm, you’d be remiss not to recognize that it’s main function is to simply center the humeral head within the glenoid fossa. Given the more dynamic nature of life (and sport), this makes sense.
Rhythmic stabilizations are a superb rotator cuff exercise to utilize as it forces the muscles of the RC to fire in a more “functional” manner. You don’t need to go all Mr. Miyagi, either. Ideally, you’d GENTLY tap the elbow and upper arm for 10-15 seconds per side, and that’s that.
We like to utilize these as a “filler” exercise during rest intervals. After performing your main movement, say, deadlifts, kneel down on the floor and have your partner tap each arm for 10-15 seconds. You COULD do these on your own, but the unpredictive pattern is the key to the exercise.
And I’m Done
And there you have it – a few of the more popular (and effective) exercises we use at Cressey Performance with regards to the rotator cuff. Again, this isn’t to say that your typical band work is pointless – but rather, it’s just to reiterate that you don’t need high repetition (fatigue inducing) exercises in order to be worthwhile. Keep it simple, do it RIGHT, and you’re golden.
T-minus FOUR days, 17 hours, 32 minutes, and 23 seconds and I’m outta here on a much needed vacation (but who’s counting). My girlfriend and I are heading down to her homestate of Florida next week, where I plan on doing nothing but being horizontal (get your mind out of the gutter) and soaking up vasts amounts of vitamin D.
We’re going to be in Jensen Beach as a matter of fact; which, coincidentally, is the pineapple capital of the world!
It’s going to be glorious. I’m contemplating possibly taking the entire week off from training – I honestly can’t remember the last time I did that, but seems how Lisa’s mom got us a week’s pass to the local gym, that’s highly unlikely. I say I’m going to take time off, but then after like two days, I go through withdrawls and have to lift something heavy off the floor. It’s like a tick.
Anyways, Ihave the ladies showing up for the women’s group in like fifteen minutes, so I’m just going to leave you this week with a few things to keep you from doing your work:
Jason is one of the team members of Precision Nutrition, and is also currently interning at CP. Here, Jason sheds some light on his experience at CP and does an excellent job at helping people realize that it sometimes makes more sense to focus on the “common threads” in life.
This was/is a fantasic article that pretty much lays the smack-down on every myth, fallacy, and idiocracy that saturates the fitness industry with regards to training women. Huge props goes out to Juliet for writing such a thorough and well written article – and, this is only PART 1
And, not to be outdone, Molly (who rocks a 341 lb deadlift, with movie star good looks to boot) provides all sorts of sound, practical advice that can (and should) be followed by anyone – whether you have a boy part or girl part.
That’s it for this week! Have a great weekend everyone.
With both EC and Pete away on (a much deserved) vacation this week, to say I’ve been running around like a chicken with its head cut off would be an understatement. Between checking e-mails, scheduling clients, taking phone calls, tracking sessions, and babysitting the high-school kids who are supposed to be here helping out, the last thing on my “to do list” is updating the blog.
Alright, that’s it! Tyler and Tish: put the scissors down! You’re both going into the timeout corner. Goddamit, who tied Chris to the pole? hahahahahaha. Wedgie!!!!! Weeeeeeeeeeeeee.
With that being case, today I’m going to re-post part of an interview I did for NYC-based trainer Mike Arone a few weeks ago on his site (mikearonefitness.com) – mostly because I sound really smart, which is a rarity.
What do you feel defines someone as ‘advanced’– if there is such a thing?
There’s definitely a fine line between what separates someone who’s a beginner, from someone who’s an intermediate, to someone who is considered more of an “advanced” lifter.
Beginners, with few exceptions, are those who have never really followed a structured training program in the past. Sure, he or she may have stepped into a gym once or twice in their lifetime, and did a Cybex circuit here and there; but for all intents and purposes, they’re pretty wet underneath the ears. Jazzercise gets them sore.
Intermediates, on the other hand, are a bit easier to define. These are the people who, in one way or another, have been training for a while, and read sites like t-nation.com or maybe follow the monthly Men’s Health workout. Generally speaking, they know their way around the gym, know the difference between a supinated and pronated grip, can perform a proper push-up without making me want to pour gasoline into my eyeballs, know that squats/deadlifts should be the foundation of any decent training program, and heck, they may even be able to name all external rotators of the hip. But I doubt it.
In short, intermediates tend to be those you see at your local commercial gym on a consistent basis.
Lastly, are the advanced trainees, which are a little (okay, a lot) more difficult to define. It’s funny, though, EVERYONE thinks they’re advanced. I’m always perplexed as to why a lot of people follow advanced training protocols when they can’t even perform one simple bodyweight chin-up, or do a lunge without tipping over.
They think just because they can load the leg press up with all the 45s (and piss everyone off to boot), and do those partial range of motion thingamajigs, that they somehow know what the hell they’re talking about.
Lets put it like this: you’re not advanced if you can’t deadlift at least 2x your bodyweight. (as an example). More to the point, I was listening to Dan John speak a few weeks ago at Mike Boyle’s Winter Seminar and here are the MINIMUM number for his HIGH SCHOOL varsity requirements:
Power Clean: 205 lbs
Front Squat: 205 lbs
Back Squat: 255 lbs
Deadlift: 315 lbs
Power Clean and Jerk: 165 lbs
Military Press: 115 lbs
One-Arm Bench Press: 32 kg Kettlebell (5 right, 5 left)
I’m sure many reading right now would be hard pressed to hit a lot of those numbers. Still think you’re advanced?
What’s more, I just walked out and looked at the CP High School Leaderboard, and just to crack the bottom, you’d have to hit a 285 lb front squat and a 250 lb 3-rep chin-up (bodyweight + external load).
I’m sure I could go on and throw out specific numbers that I feel defines someone as “advanced;” but the truth of the matter is – it depends.
There are plenty of people out there who can’t squat 400+ lbs, but they can pound out picture perfect one-legged pistol squats like it’s their job.
Who’s to say they’re not advanced? Likewise, watch any of those Cirque du Soleil shows. Are you telling me that they’re not advanced because they can’t bench press 1.5x their bodyweight?
I think many of us in the industry are quick to ONLY use quantifiable numbers to label someone as advanced. While that’s a nice starting point, and I feel those are good measures, there’s so much more that goes into it.
It’s been a few months in the making, but the CP Elite Baseball Development video has finally come to fruition after going through all the footage and numerous edits along the way.
Speaking truthfully, I’m not going to say that this is the most bad-ass video ever made, but it pretty much is. Seriously, if this doesn’t hit at least ten million views by lunch today, I’ll be disappointed.
Joking a side, we’re really happy with the end product, and we hope it allows everyone to get a peek inside what Cressey Performance is all about.
As you’ll see, we work with a bunch of great guys, so a huge thanks goes out to all of them for their continued support and dedication each and every off-season. Give em’ hell this summer fellas!
Like most people, at times, I work way too much. A typical day for me starts between 5-6 AM where I wake up and spend the majority of my morning writing programs, answering emails, catching up onsome writing, and maybe reading a few blogs here and there.
I then drive to the facility, get my lift on, and spend the rest of the day helping people achieve a higher level of ridiculawesomeness than what they had prior to walking in.
I’m loading an un-loading plates, putting chains on people’s backs, demonstrating exercises, taking people through their warm-ups, performing assessments, and basically running around like a chicken with its head cut off for the entire day – it’s non-stop.
At the end of the day, I drive home, and much to my girlfriend’s chagrin, I spend the next hour or two before bed writing more programs, answering emails, and pretending to listen to her as she quote-on-quote, “tells me about her day.” Just kidding, babe – I TOTALLY listen. No, really, I do! Remember that thing you were telling me about where what’s-her-face was driving to that place? Hahahahahaha. That was hilarious! I’m in the doghouse aren’t I?
Anyways, while it’s not uncommon for me to be working six (sometimes seven) days per week, it’s things like the video below – made by Chad “Dragon” Rodgers of the Atlanta Braves and Matt “Scorpion” Kramer of the Boston Red Sox that only reaffirm why my job kicks your job’s ass:
A few weeks ago we had a video crew spend the day at Cressey Performance for a promotional video we’re making to highlight our elite baseball development program. Below is just a quick sneak peek (a little over a minute), and sheds some light on what a typical day at the facility looks like when all the pro guys are getting after it:
We’re pretty excited and when all is said and done, the finished product should be around 7-8 minutes long with tons more action, interviews, and maybe, just maybe, if you play your cards right, a cameo appearance of me hittng the tire with my shirt off.
Actually not really, but the video is going to be ninja’esque either way. We should have it posted in a week or so.
Also, on a quick aside, today at midnight (2/11) marks the last day you’ll be able to purchase Lean Hybrid Muscle Reloaded at the discounted rate (50% off).
Word on the street is that the feedback on the program has been awesome so far, and I can’t wait to get started myself next week. As you all know, I don’t like to pimp too many products on this site, and I like to think that when I do endorse one, it will not only help out a lot of people and give them some sense of structure, but also motivate them to get off their ass and train!
Likewise, as I noted earlier in the week, both Mike and Elliot are “in the trenches,” and have a lot of coaching experience between the two of them. Put another way, they actually train people, practice what they preach, and aren’t just out to make a quick buck.
So, the sale ends tonight. After that, the price pretty much doubles. You snooze, you lose – go HERE and thank me later.
