Schools in Massachusetts have been officially closed for the remainder of the school year; day cares until at least June 29th.
While we’ve loved spending more time with our little guy the past five weeks, the realization that we’re not even half way through yet was like a brick to the face while getting kicked in the dick.
I know I am preaching to the choir and I know many people out there have it worse than we do, but damn…
…it was a morale suck to say the least.
We’re actually seriously considering packing our car and making the 24+ hour drive down to Florida. The prospect of having access to a yard, swimming pool, and a grandma for a few weeks sounds enticing.
At this point a thousand hang nails sounds enticing.
We’re 50/50 on whether we’re actually going to do it.
You’ll find out next week…;o)
SOCIAL MEDIA SHENANIGANS
Twitter
Finally was able to touch base with my man @VernonGriffith4 yesterday via phone.
I’ve been following him for awhile & love his content and attitude and way of coaching.
He’s also pretty inventive. Here’s an example of something I picked up from him.
“Finally a shoulder course that’s not designed for pitchers.”
Sarah’s previous course – Postpartum Corrective Exercise Specialist – is the best continuing education course I have ever taken, and my eyes bulged when I saw she had released a new course (at $100 off the regular price no less).
This course is for trainers/coaches who work with moms (which is all of you).
Example: placing a kettlebell somewhere in your house where you know you’ll walk past it several times a day, and when you do, performing a few reps of swings, squats, or presses.
Many more potent examples in this article via the peeps at Precision Nutrition.
One chapter in particular – Chapter 8: Achieving a Goal versus Achieving Success – resonated with me, and I wanted to take today to pontificate, mirror, and expound further on Dan’s message.
“Achieving a goal and achieving success are not the same thing.”
My life is replete with goals I’ve achieved:
Earning an athletic scholarship to play baseball in college.
Building a career that pays the bills and doesn’t make me want to throw my face into a brick wall.
Finding a life partner that fulfills all my love tanks.
Abs.
Conversely, my life is also a bevy of goals that never came to be:
Playing professional baseball (so close, though).
Asking out Nicole Kot.
Becoming the third official member of the “Bash Brothers.”
The thing is though, and this was the umbrella theme of Dan’s chapter, many of our high points in life have nothing to do with achieving a specific goal – realistic or far-fetched.
They have everything to do with marinating in life’s successes.
Here are my top 10 moments in sport (and a few life):
1. 1996 & 1997 – Being Named Team (Pitching) MVP
Not many kids play past the high school level where I’m from (Groton, NY, graduating class, 55. Number of cornfields, 555). I played two years of JUCO ball at Onondaga Community College in Syracuse, NY, which had a highly competitive baseball program.
I chose to go to a community college rather than a four-year school out of high-school because I wanted to increase my chances of getting as much playing time as possible my first two years. I wish more kids and parents today would appreciate the power of actually playing over prestige in choosing a school.
I was named the team (pitching) MVP both my freshman and sophomore year.
This was a big deal given the bulk of my teammates hailed from schools who’s graduating classes were larger than my entire school (7th – 12th grades) and I was very much a small fish in a big pond.
2. April 25, 1996 – OCC: 9, MCC: 1
Our league rival when I was at OCC was MCC (Monroe Community College located in Rochester, NY). Man, were they a bunch of a-holes.
I was handed the rock (pictured above) on April 25, 1996.
I was nervous.
The very first pitch I threw that day was rocketed to right field for a single.
Okay, now I was more than nervous. I destroyed the back of my pants.
I ended up pitching a complete game earning a decisive 9-1 win.
It was a good day.[footnote]And I didn’t need my AK.[/footnote]
3. 2017 – 600 lb Deadlift
Okay, technically, this counts as a goal, but whatever.
The kicker here is that I was finally able to hit this lift after turning 40 AND during my first year of fatherhood.
Whaaaaaaaaaaaaaaat.
4. 2006 – Being Intentionally Walked In a Beer League Slow-Pitch Softball Game
When Eric Cressey and I were both working as trainers in Ridgefield, CT we joined a local slow-pitch softball team.
Now, I’m not going to sit here and say Eric and I were the stars of the team, but lets just say the year prior the team didn’t make the play-offs and the year both Eric and I were on the roster the team made it to the championship series.
Eric batted lead-off and I batted fourth in the line-up.
In Game #1 of the best of three series I was intentionally walked in…
…and I can’t stress this enough: SLOW-PITCH SOFTBALL.
Granted, we ended up losing in the third game, but that’s beside the point. My grandchildren (and their grandchildren, and their grandchildren) will forever be reminded of this unprecedented athletic feat.
5. ~1984 – Unassisted Triple Play During Kickball Game
I remember it like it was yesterday.
5th Grade.
We were outside playing our daily game of kickball during recess.
You know, when school’s still had such a thing.
I was playing the outfield right behind second base. Someone kicked a liner right towards me and I caught it in mid-air (Out #1) as I simultaneously stepped on second base (Out #2) to then pivot and throw a dart straight into the back of the runner who was attempting to retreat back to 1st base.
Not today motherfucker.
Out #3.
I was king for a day.
6. 2019: This Past Sunday – Julian Displaying His Rap Skills
Mommy was away having a ladies’ weekend in Florida with a few of her high-school friends.
It was early Sunday morning and Julian and I had a few hours to burn before I took him to gymnastics class. I turned on the Sonos to play some music, KRS-One came on, and this happened…
Proud daddy moment.
7. 2008 – Striking Out 20 Batters in Over-30 Baseball League Game
I joined an over-30 baseball league in 2008.
We had just opened up Cressey Sports Performance the year prior and were starting to see an influx of baseball players coming to train with us.
This led to an itch to play again.
There are several very competitive leagues in or around Boston and I tried out for one of the local teams that year: the Framingham Orioles.
To be honest, I think I was throwing harder at age 31 than I was when I played collegiate ball.
It’s amazing what sound, legitimate training can do.
Anyway, that same year I had also moved in with my then girlfriend. To make a long story short, she broke up with me.
My heart was broken and I happened to have a big game that weekend.
I remember arriving to the game and giving my teammates a heads up that if I seemed a little off, well, “I’m not crying, YOU’RE crying.”
I struck out 20 batters that game and gave up one hit.
Apparently sadness, bewilderment, with a sprinkle of rage is a recipe for conjuring up your inner Roger Clemens or Kerry Wood.
8. 1995 – Passing My Driver’s License – On the 3rd Attempt
Attempt #1 – I botched my 3-point turn (put the car into reverse only to then forgot to put it back in drive. When I stepped on the gas again I went into reverse, and then slammed on the brakes. Oops).
Attempt #2 – Nailed the 3-point turn, but botched a bunch of other stuff. Forgetting to use my blinker, going 20 MPH over the speed limit, I don’t remember.
Attempt #3 – It could have gone either way, but I passed.
Boom, chaka-laka.
9. 2015 – Not Flubbing My First Dance
Lisa and I got married on May 30, 2015.
In the weeks prior we hired a choreographer to help us with our first dance as a married couple. We wanted to do something different with a non-traditional song so we felt it best to utilize a professional.
Our song was this version of “Settle Down” by Kimbra.
This was serious business.
We met with our instructor for an hour each week for several weeks.
This in combination with the endless “flash rehearsals” Lisa and I would perform in our kitchen or living room.
Few things intimidated me more than the fear of performing our dance. I was scared I was going to flub it.
1-2-3, twist, 1-2-3, turn right (no, wait, left), 1-2-3, oh shit, 1-2-3, I’m lost, 1-2-3, pity claps from Aunt Celia.
I’m happy to say none of the above happened: Lisa and I turned heads.
We crushed it.
10. 1995 – Hitting a Home-run off a Future 1st Round Draft Pick
In 1994 my high-school varsity team made it to the Section IV Finals in baseball. We had to face one of the best pitchers in the state, Matt Burch of Edison High School in Elmira, NY.
I never batted against him in that game. I was in a bit of a batter’s slump towards the end of that season and while coach still had my play the field (second base) he ended up DH’ing me.
He schooled us, struck out something like 15 batters (in 7 innings), and we lost the game 2-1.
Fast forward to 1995 and the IAC Exceptional Senior All-Star Game.
I was the starting pitcher on my side, and low and behold who was the opposing pitcher on the other?
Matt Burch of Edison High School.
Matt had another dominant season that year and was drafted in the late rounds by the Boston RedSox.[footnote]He would end up going to Virginia Commonwealth to play college ball and be drafted by the Seattle Mariners in the 1st road in 1998.[footnote]
Even though I was the starting pitcher I was also batting second in the line-up that day.
In the first inning I dug myself into the batter’s box and ran the count up to 2-2. Matt threw the next pitch, and with my eyes closed I swung and made contact!
I sprinted towards first base and as I was rounding it to head towards second the umpire got my attention to let me know I could slow down…
…I had hit a home-run.
You would be correct if you guessed the first person I called after the game was my coach…;o)
Dan’s Sage Words
In closing, I leave you with a quote from Dan’s original article:
“If you are striving for just achieving goals, I’m not always going to be able to help you. Your DNA, discipline and luck might be far more important than me saying, “two sets of five.”
But success?
I have always wanted health, fitness, longevity and performance as part of my life. What you see on my list is six decades of competitions. But, the competitions and the trophies pale when compared to the friendships, the love and the fun.”
Melbourne, Australia: July 19-21st and Melbourne Strength & Conditioning. (<— Includes bonus “Psych Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).
NOTE: The Early Bird rate of $100 OFF the regular price ends THIS WEEKEND (May 5th)
Luke and I did this workshop last summer in London and figured it’s only fair to bring it State side.
Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport.
This will be a unique opportunity for people to learn from myself, but especially Luke, who is one of the best and brightest coaches I know. This will be his first time teaching in the States.
For more information and to register you can go HERE.
This will be the only time Dr. Lisa Lewis and I will be presenting this workshop together in 2019. In previous years we’ve presented together in Boston, London, Bonn (Germany), and Austin, TX.
This 1-day workshop is targeted towards fitness professionals and digs a little deeper into what really “bogs” them down and stresses them out….
…their clients!
Click THIS link for more details on topics covered as well as date/cost/location.
This article doesn’t really have anything to do with fitness, but it does have A LOT to do with your health. My friend Tessa (who’s the head health/fitness honcho at Boston Magazine) asked my wife, Dr. Lisa Lewis (who’s the head honcho of Jedi mind tricks), to provide some basic suggestions on how people can begin to ween themselves off of social media.
Given how social media, in particular Instagram, has transformed the way we get and digest health/fitness information, this article is never more relevant.
….It’s the (Even More) Complete Shoulder & Hip Blueprint.
A bunch of wordsmiths we are.
With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:
How to program around common injuries.
How to “connect” the appropriate exercises to the client/athlete.
How to squat and deadlift like a boss.
Houston, TX – THIS weekend (Sept 8-9th).
Ljublijana, Slovenia – October 20-21st. (<— EARLY BIRD rate still in affect)
Los Angeles, CA – November 17-18th. (<— EARLY BIRD rate still in affect)
All registrants to this course (as well as future dates in Detroit, Philadelphia, Minas Tirith) will receive a free download of CSHB 1.0 so that you’re up-to-speed on the content Dean and I will be covering.
I’ve had to decline speaking at this event in the past due to prior engagements1, but I’m headed to San Jose this year baby.
And I…..am…..pumped.
I’ve never been to the Bay area so I’m excited for that. But I’m even more excited for the THREEdays of melt your face knowledge that’ll be under one roof.
The line-up is spectacular and I’m honored to be included amongst such esteemed company – Pat Rigsby, Mark Fisher, Molly Galbraith, Kellie Hart, Craig Ballantyne, and Scott Rawcliffe, to name a few.
I’ll be speaking about shoulder assessment.
If you’re a fitness professional looking to take his or her’s career to the next level this is an event you won’t want to miss.
There’s more and more demand for online trainers today.
If you’re looking for a way to better leverage your expertise AND earning potential, this is the way to do it.
Jon Goodman is essentially the Professor Dumbledore of online training. Except, you know, he doesn’t have a beard, and he’s not an actual wizard and stuff.
But by golly is it impressive what he’s built with the Online Trainer Academy.
Open enrollment only lasts until September 11th. Do yourself a favor and invest in yourself
Dean Somerset and I are currently in the throes of drumming up new content for our staple workshop series.
We’ve presented this workshop all over the world – London, Vancouver, Oslo, Prague, Boston, LA, Hoth – and even turned it into a popular digital product HERE so everyone can enjoy it.
We’ve already nailed down dates in Slovenia, Houston, and LA this fall (2018) and are also in talks to bring it to Detroit, Philadelphia, Edmonton, Australia, and Singapore in 2019.
If you’re someone who’d like to host this event/participate in a tickle fight please reach out to either Dean or myself.
My wife and I will be in Bonn, Germany on Saturday, June 30 to put on our 1-day Strong Body-Strong Mind workshop.
I’ll be speaking to assessment, coaching up common strength exercises (squats, deadlifts), and how to better “match” your programs to your client’s abilities and goals.
Lisa will be discussing how to better manage client expectations, motivation, and how to adopt better mindset strategies for success.
And then we’ll have a beer….;o)
Spots are limited and the Early Bird rate is still in effect (but not for long).
For more details (including itinerary and registration) go HERE.
^^^ It’s so good we didn’t even feel the need to come up with a witty title for it.
After my workshop in Germany I head over to London to take part in a 2-day event (the weekend of July 7th) with my friend and colleague (and handsomest man alive) Luke Worthington.
This one is filling up fast…..go HERE for more info.
“Moreover, runners can always benefit from more force. Squats help make people stronger, which in turn helps to generate more force. As a runner, if you’re able to put more force into the ground to propel yourself forward, the likelihood you’ll see faster race times is pretty high.
Please don’t tell me squats will make you slower. They won’t.”
Any fitness professional worth his or her’s weight in chicken breasts knows that one of the more challenging aspects of the job is helping clients get dialed in with their nutrition.
Inevitably one of the questions you’re bound to hear is “how much protein should I be eating?” or “which sources are best?” or “will eating too much protein make my kidneys shit a kidney?”
Dr. Mike T. Nelson answers all your questions here.
I’ve taught hundreds (if not thousands) of people to squat in mere minutes by using the Goblet Squat.
Thank you Dan John.
Social Media Shenanigans
Twitter
Lifting weights isn’t supposed to tickle. Hitting the numbers or getting the body you want is going to entail a little bit of suck. You have every right to complain about the process, but if you’re not willing to put in the work, consistently….shut up.
Spots are still available for my Coaching Competency workshop in Sterling, VA in a few weeks.
For $129 you get to hang out with me for seven hours, talk about assessment, program design, deadlifts, and LOLCat memes. This event has been approved for CEUs via the NSCA.
ButcherBox may be my most favorite thing outside of kitten cuddles and a Lord of the Rings marathon.
How it works is so simple it’s silly:
You go to the site and curate your own box of delicious cuts of meat.
It’s delivered to your doorstep.
Cook that shit and eat it.
My wife and I have been using the service for a while now and it’s always serves as a monthly highlight.
For a limited time only, all new subscribers to ButcherBox will receive free Filet Mignon AND Bacon AND $10 off their initial order.
All you to do is click THIS link. Fist pumps optional.
3. Even More Complete Shoulder & Hip Blueprint – Coming Soon
Dean Somerset and I are currently in the throes of drumming up new content for our staple workshop series.
We’ve presented this workshop all over the world – London, Vancouver, Oslo, Prague, Boston, LA – and even turned it into a popular digital product HERE so everyone can enjoy it.
We’ve already nailed down dates in Slovenia, Houston, and LA this fall (2018) and are also in talks to bring it to Detroit, Philadelphia, Australia, and Singapore in 2019.
If you’re someone who’d like to host this event/participate in a tickle fight please reach out to either Dean or myself.
Pat Davidson made people cry with MASS, his phenomenally popular program he released a few years ago.
MASS 2 will make people weep.
For a limited time only, you can get in on the action at 15% off the regular price if you go HERE and type gentilcore15 in the coupon area at checkout.
Of course, I love the Goblet squat. As you should too. It’s a wonderful little exercise that serves as a “catch all” to groove a better squat pattern. And on top of that…it’s super versatile. As you’ll come to realize after reading this excellent guest post from Shane McLean.
The Goblet squat has revolutionized the way the squat is being performed and taught throughout the world. If don’t know what a Goblet squat is, I’m getting Dan John to come over to your house and slap you upside the head.
If you don’t know even who he is, I suggest you Google him. Pronto.
Dan John stumbled upon this excellent exercise by chance.
“Years ago, I was faced with teaching 400 athletes to squat correctly. I attempted move after move and lift after lift, yet I failed every time.
I saw glimmers of hope from teaching one kid the Zercher squat and a few picked up the pattern when we lifted Kettlebells off the ground but nothing was really working.
The answer was somewhere in between a Zercher and a Potato squat. It came to me when I was resting between swings with the weight held in front of me like I was holding the Holy Grail.
I squatted down from there, pushed my knees out with my elbows and behold, the goblet squat.” (1)
I guess you can say he choose wisely.
Thanks to Dan’s discovery people in gyms everywhere have discovered the joys of squatting. The Goblet squat is an exercise that’s great for beginners and advanced exercisers alike.
But what makes the Goblet squat so good?
Holding the weight anteriorly encourages you to stand up straighter, get that upper back tight and puff out that chest which sets the table for good squat. Furthermore, the weight acts as a counter balance that encourages you to sit between your legs and not over your knees.
For most gym-goers, the Goblet squat may be the only squat you’ll ever need. It beats squatting on a stability ball by about a trillion. Why do people do that?
Now that I’ve established the Goblet squat is the bomb, let’s look at some variations so you can squat like a boss.
1. Goblet Box Squat
If it’s been a while since you’ve squatted or you’ve never done a Goblet squat before, this variation is a good starting point. Reducing the range of motion combined with a reference point with the box will help you groove proper technique.
Pairing this with single arm press/pull combined with a mobility drill works like a charm. For example:
1A. Goblet Box Squat
1B. Single Arm Row
1C. Half Kneeling Hip Flexor Stretch
2. KB Goblet Squat with Lowering
Tony calls this lowering but I’d prefer to calling this a biceps curl. Any excuse to work on the guns, right?
The pause at the bottom of the squat with the ‘curl’ helps you ‘own’ the bottom position and creates extra tension in the anterior core and the posterior chain. It’s going to tickle the legs a little also.
Pairing this with a suitcase carry will provide a greater challenge for your lungs and grip strength. Try this little finisher that I borrowed from Dan ‘the man’ John.
How do you make Goblet squats more enjoyable? By adding a looped resistance band of course. Adding a band to the kettlebell helps you control the eccentric portion of the movement and provides extra resistance on the concentric portion also.
Furthermore, some gyms don’t have big enough kettlebells to challenge advanced lifters and adding a band helps…… or hurts depending on your perspective.
This exercise can be done for straight sets but if you’re feeling ambitious you can pair this with a little exercise called the Goblet lateral walk. For example
1A. Goblet squat with band 8-12 reps
1B. Goblet lateral walk 8-12 steps each side
1C. Your grip will love you
4. Goblet Squat 1 ½
Adding a half a repetition to this exercise will make you hate life but will increase tension in your legs, anterior core and the posterior chain. These factors will give you a lower body of steel.
This exercise can be used as a finisher at the end of your leg training or can be super-setted with a core exercise for a rousing good time. For example:
1A. Goblet squat 1 ½
1B. Push up position plank
5. TG Addition: Goblet Elevator Squats
A nice progression for 1-1/2 rep Goblet squats would be elevator squats. I learned this one from my good friend Ben Bruno.
Here you’ll squat down into the bottom position, come 1/2 way up, back down again, then 3/4 of the way up, back down, and then stand tall. This is a great option for those who A) can’t think of any other way to make them hate life more and/or B) have limited options in terms of load you can use (the increased time under tension is a leg killer).
Wrapping Up
The Goblet squat makes it possible for most people to squat with good form and to reestablish the squat pattern for those who have ‘lost’ it. This also doubles as an excellent mobility exercise for the lower body.
Start choosing squats wisely. Incorporate the Goblet squat into your routine pronto and make Dan a happy man.
About the Author
Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Texas. Shane believes in balancing exercise with life while putting the fun back into both.
We had a new crop of interns start up this week at the facility, and last night I had the opportunity to spend a little time with them to go over some “big rock” coaching cues and assessment protocols on the squat.
I only had 30 minutes with them and there’s obviously a lot to discuss with regards to the squat. I mean, people pay good money to spend entire weekends geeking out over squat mechanics, lever arms, and arguing over whether it’s better to squat with a low-bar position or high-bar.
So I did my best with the time given. I huddled them up in the corner of the facility, in front of a squat rack, and told them to KNEEL BEFORE ZOD!
Okay, that didn’t happen. But it may very well in the future…;o)
However, the whole 30-minute squat tutorial did happen, and one of the very first things that came out of my mouth was:
“There’s no such thing as one right way to squat.”
Some people do better with a high(er) bar placement on their back, some people will squat with a wider stance compared to others, and yes, contrary to what some blowhard coaches on the internet subscribe to…some people, due to their anatomy/hip structure, will not be able to squat past 90 degrees of hip flexion (or ass-to-grass in brospeak).
To hold everyone to such a standard is unrealistic at best, entirely ignorant at worst. That’s like me saying, “everyone should deadlift Sumo style” or “everyone should bench press with their heels down” or I don’t know, “everyone should be right handed.”
It’s dumb.
The conversation got me thinking about the topic of assessment and how, oftentimes, some coaches and trainers will marry themselves to one protocol or “one way” to assess their athletes and clients.
Now, don’t get me wrong: I wholeheartedly understand (and appreciate) that some demographics require specific assessment strategies to best ascertain what they’re unique needs are as it relates to the demands of their sport or profession.
I work with a lot of overhead athletes (baseball players) so it makes sense that, within the realm of their assessment and what’s important for them to be successful in their sport, I place a lot more scrutiny on their ability to upwardly rotate their shoulder blades, how much shoulder flexion they have, and whether or not they have ample segmental rotation.
However, how you go about assessing and what you look for in a gymnast will differ (in some regards) with how you assess a football player. And how you assess your everyday office worker/computer guy will most likely, in some ways, differ with how you assess a bomb sniffing dolphin trainer. It’s science.
In addition, there’s more of an onion to peel back and factors to consider once we start talking injury history (flexion based back pain vs. extension based back pain), training history, and goals.
In all, we could make the argument that no one assessment is the same given the plethora of sports, activities, hobbies, injuries, aberrant movement patterns, and training goals which exist amongst different populations.
Head, Shoulders, Knees Over Toes
I for one use and implement several assessment methodologies. You can plug in just about anything – FMS, PRI, SFMA, NASM – and I’ve likely used snidbits of each with the over thousands of assessments I’ve done throughout my career.
I think all are important, and all have their advantages and disadvantages. And, honestly, one of the advantages of working in the private sector is that I’m able to implement more of a smorgasbord approach to assessment if I so choose.
My assessments are more of a two-part show anyways:
1. The Poking and Prodding Part (which, not coincidentally, and unfortunately, is where many fitness professionals stop).
This is more or less the non-exercise static & dynamic assessment – testing things like shoulder flexion, scapulohumeral rhythm, hip IR/ER, glenohumeral ROM, toe touch, push-up, bodyweight squat, and, if need be, given a unique injury, performing more provocative tests to see what exacerbates their pain/symptoms.
The poking and prodding part (don’t be creepy about it) is an important part. It provides a lot of valuable information. I can implement screens that test passive ROM which essentially gives me feedback on their total ROM; but then it’s equally as important to include screens which test one’s active ROM which gives feedback on their available/usable ROM.
Lack of ROM isn’t always a mobility issue.
And while it’s not the case for everyone, many fitness professionals stop their assessment there – at the poking and prodding part.
Giving credit where it’s due: it’s amazing if they actually do this part. Many don’t even bother. It’s unfortunate, though, that this is the point where some stop. It makes me sad.
It’s only half the equation. It’s important to include the second part, too.
2. The “Lets Go Move Around and Lift Stuff” Part.
At CSP we’ll do the poking and prodding part and then go out on the gym floor and see what shakes free. I’ll often stay a fly in the wall and just see what people do without giving them much coaching. I want to see what their default movement patterns are when I say “deadlift that weight,” or “go pick that up.” It’s often uncanny how, what was perceived as wonky movement on the table, clears right up once someone is under load.
Too, the “pick stuff up” part serves as a way to give someone a little flavor for what to expect moving forward and get them excited to train.
How excited would you be walking into a new facility where, on day #1, all you did was stand there while a complete stranger “hmmm and ahhhh’d” for 60 minutes over your Thomas Test, told you how your left big toe doesn’t dorsiflex enough, your Zone of Apposition is all off, and that you’re going to perform a bunch of breathing drills?
Spending all that time telling someone how much of a walking ball of fail they are isn’t going to impress.
So yeah, get them moving!
Assuming they’re in the clear why not take a look at their deadlift (ability to hip hinge)? Or maybe take a look at their squat pattern with a barbell? You don’t need to go heavy, of course. But it stands to reason loading people up will offer a bevy of additional information.
Or maybe take a page out of Dan John’s latest book, Can You Go?, and implement some subtle performance based assessments/markers:
1. Plank – can they perform it (correctly) for two minutes? If not, well, they’ve got some work to do.
2. To the Floor and Back Up (I like this one a lot).
It’s just as it sounds. Tell someone to get down on the floor and back up. What do they do?
From Dan’s book:
Claudio Gil Araujo, who performed a study at the Clinimex Exercise Medicine Clinic in Rio de Janeiro, said being ablt to stand up from a seated position on the ground was “remarkably predictive” of physical strength, flexibility and coordination at a range of ages.
Araujo said, “If a middle-aged or older man or woman can sit and rise from the floor using one hand – or even better without the help of a hand – they are not only in the higher quartile of musculo-skeletal fitness, but their survival prognosis is probably better than that of those unable to do so.”
3. Farmer Carry
Have someone perform a loaded farmer carry for max time. Mark it down. When you re-assess a few weeks (or months) down the road and they’re able to carry a further distance, you know what you’re doing is working.
Dan’s Standards (from his Mass Made Simple book)
Bodyweight on left, load on the right:
– Under 135 pounds: 135 pounds.
– 136-185 pounds: 185 pounds.
– 186-205 pounds: 205 pounds
– Over 206 pounds: 225 pounds
For your “non-athlete” general fitness population clients the above suggestions are fantastic markers to get (and improve upon), and they probably won’t even realize you’re “assessing” them in the first place. Plus it adds more variety and fun to the overall process.
So in the end, there’s no ONE right way to assess. In addition there’s more to an assessment than having someone lie on a table and telling them how much their posture sucks.
Get people moving, people.
Want More?
Dean Somerset and I have already kick-started our Complete Shoulder & Hip Workshop tour in Edmonton two weekends ago. The feedback we received was amazing, and we’re excited to be hitting up various spots on North America soon:
I’ll also be doing a super special SOLO (1-Day) workshop in NYC at Legacy Strength located in Floral Park, NY. The workshop is titled Shoulder Assessment 101: Deconstructing Everything From Computer Guy to the Elite Athlete.
Date: Sunday, October 25th
Location: Legacy Strength, Floral Park, NY.
For more information contact Joey Olivo at: legacystrengthgym@gmail.com
Soooo, who’s as excited as me to go see Interstellar this weekend? I bought two tickets for Lisa and I to go see it this Sunday afternoon in IMAX.
Admittedly, I’m a little biased. I’ll go see anything Christopher Nolan makes. The man can do no wrong. He could write and direct a movie about Tracy Anderson saying the alphabet backwards while curling 3 lb pink dumbbells and fighting Batman…..in space, and I’d be like “SHUT UP AND TAKE MY MONEY!!!!”
Quick Movie Fact: did you know writer/director, ChrisNo[footnote]that’s what he likes me to call him[/footnote], filmed an entire hour of this film with IMAX cameras???
As a quick reference, remember the opening sequence of The Dark Knight, when the camera panned down from the sky towards the top of the building where the bank robbers zip-lined into the next building, which was a bank, and then chaos ensued where they started shooting one another, the Joker appeared (he was one of the robbers!!!!), a bus came out of no where and plowed through the bank walls and he escaped?
That scene was filmed with IMAX cameras.[footnote]and gave me a raging nerd boner.[/footnote]
Needless to say I’m super excited, and I may write up a quick review at some point this weekend like I did HERE. It all depends on whether or not I faint from excitement when the movie starts.
I like to eat meat, and I don’t really care for any program (or person) who tries to convince me that eating meat is the equivalent of shaking hands with Hitler.
I “get” the message that documentaries like Forks Over Knives – and more recently, Fed Up – are trying to convey. The Western Diet is crap and it’s killing people. 100% agree!
But to use the approach that eating meat is the main culprit – without taking into context all the other variables in people’s diets (loads and load of processed foods, sugar, lack of fruits, vegetables, and fiber, as well as lack of exercise), not to mention the conversation that TOTAL (excess) calories matter – is shameful at best, sensationalistic BS at worst.
I felt this short rant and take on the movie by Kelsey was fantastic and brought up many valid points. Don’t believe everything you hear!!!
Also, as a reminder Examine.com’s Research Digest is on sale for 20% off through this weekend (ends on Nov. 9th). I feel it’s a fantastic resource for professional development, and even if you’re not a fitness professional is worth a look if you’re interested in staying on top of relevant nutritional topics.
As far as “fool proof” exercises are concerned, you’d be hard pressed to do much better than Goblet squats.
I’d toss in an obligatory “it’s so easy a cave man can do it” joke here, but, well, shit, I just did.
Time and time again I’ve seen someone with some of the worst squatting technique you can imagine (Think: knee valgus, rounded back, my corneas perpetually bleeding), only to see them squatting flawlessly in a matter of minutes when coaching them up on the Goblet squat.
Likewise, almost always, whenever someone complains about how much “squatting hurts my knees,” I can get them performing them pain-free with a little cueing and attention to detail.
I like call it “pulling a Dumbledore,” because it’s borderline magical in their eyes.
It makes complete sense when you think about though.
– Give them an anterior load to force them engage their core musculature more efficiently and to provide more stability.
– Cue them to SIT BACK (keeping their feet flat,however placing the brunt of their weight into their heels), while simultaneously pushing their knees out (t0 open up the hips).
– And then teach them to “finish” with their glutes at the top, and not only do they see drastic improvements in their technique (and depth), but it feels effortless and less painful.
That said, even though the natural progression is to (eventually) move towards barbell variations, sometimes it’s advantageous to stick with Goblet squats in the interim and make them more “challenging.”
Goblet Elevator Squat
Who Did I Steal It From: In a roundabout way, Ben Bruno. I saw a video he posted doing the same thing with a front squat, and figured this would be a nice regression for those of us who prefer not to hate life.
What Does It Do: Well, first, it’s important to recognize that you should master regular ol’ Goblet squats before moving on to this variation.
HERE’s a great starting point from the guy who pretty much popularized the movement, Dan John.
Having said that, Goblet elevator squats are an easy way to increase time under tension, or TUT for the exercise physiology geeks in the crowd.
Key Coaching Cues: All the same cues for a normal Goblet squat come into play, except here you’re going to break up each repetition into segments where you come up 1/2 way, go back down, come up 3/4 of the way, then come back up to the starting position.
Your quads should be flipping you the bird by the end.
Because of the increased TUT, I like to keep the repetitions on the low(er) side – 5 to 6 – but for the more sadistic minded people reading, feel free to work your up to ten total repetitions (which is really 30 when you factor in the “breaks” in each rep).
Have fun!
Also
For those looking for even more ways to up the ante with their Goblet squats (or their exercise repertoire in general) check out Jen Sinkler’s Lift Weights Faster.
The programming and exercise database will undoubtedly keep you on your toes and satiate anyone who gets easily bored with their workouts.
