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Exercises You Should Be Doing: Kneeling Overhead Press to Standing

Quick Update:  1. I want to first thank everyone who chimed in on yesterday’s post (as well as sent me personal emails) offering their advice this whole car buying process I’m going through. I’m not one for confrontation, so the whole idea of walking into a car dealership to negotiate a price makes me a bit skittish.

It’s funny:  ask me to deadlift 500+ lbs, I won’t bat an eye. I’ll crush, and then some.  Ask me to sit down with a salesmen and negotiate paint trim, I’ll start hyperventilating into a brown paper bag.

Anyways, to make this short – because I know people don’t visit this site to listen to me talk about buying a car – after several people suggested I do so, I logged onto FightingChance.com and decided to ask for their help during this process.  Outside of actually handing me a Lightsaber, these guys are going to arm me with all tools I’ll need to get the right price for the car I’m looking for.  Thanks again everyone!

2. As many of you know, I’ve been banged up as of late dealing with some lower back issues, and it’s only been within the past few weeks that I’ve been able to train with any ounce of intensity.  My Canadien half-brother, Dean Somerset, has been helping me out with some programming the past few weeks, and I couldn’t be happier with my progress.

A few weeks ago sucking my thumb would make me wince.  Yesterday I was able able to work up to a 315 lb deadlift with an additional 150 lbs of chain weight for sets of five.

Holla!

While I still have a ways to go, I just want to send a huge debt of gratitude towards Dean and to note to everyone reading that, more often than not, it’s about what you NEED to do and not necessarily what you WANT to do that’s going to get you better.

Which is as good of a time as any to discuss today’s exercise you should be doing:

Kneeling Overhead Press to Standing

Who Did I Steal It From:  Dean.

What Does It Do:  the question should really be:  what DOESN’T it work?

For me this exercise is challenging because I don’t have great active t-spine extension, which wreaks havoc down the kinetic chain – especially as it relates to hip extension and not compensating with HYPERextension.

In this case I’m able to work on my t-spine extension (going overhead) while trying my best to control my lumbo-pelvic-hip area so as to not compensate with any shimmying, shaking, or lateral shifting from side to side.

Digging a little deeper, we can see a other benefits as well:

1. There’s a definite anti-extension/anti-lateral flexion component for the core.

2. Obviously we’re working some overhead pressing into the mix (while I keep me arms extended throughout, you could just as easily “tweak” the exercise to press in the kneeling position on every repetition).

3. Assuming one is “packing” their shoulders appropriately (not shrugging), this is a fantastic exercise to work scapular stability.

4. In addition, there’s a significant hip stability (and mobility for that matter) component compounded with a fairly challenging single leg strengthening component as well.

Key Coaching Cues:  I’m telling you right now this exercise is humbling, so don’t go playing a hero and think you’re going to be crushing this exercise with 50 lb DBs over your head.  If you do, you suck, and really hate you.

Start conservative – say, 10-20 lb DBs – and be sure to “set” your scapulae so that you’re not actively pressing the weight throughout the entire movement.  Too, it’s IMPERATIVE that you DO NOT compensate with any lateral shifting or hyperextending of the hips/pelvis in any way.  Tighten your core – or brace (whatever term works for you) – and try to stay as stiff as possible throughout the duration of the set.

In particular, on the descent, try not to allow your butt to stick out as you go back into the kneeling position.  This is going to be a real challenge for many reading – so again, start conservative with the weight!

I’ve been implementing this exercise into a lot of my own client’s programs, and I prefer to  perform these for sets of 3-5 reps/per side, with a 30s-60s rest in between left and right sides, possibly even pairing this with another exercise in such a way:

– 5 reps on the RIGHT leg.

– 8-10 push-ups (grip is going to be a factor here, so if you’re going to pair this exercise with something, you’re best to use an exercise that won’t require a lot of grip).

– 5 reps on the LEFT leg.

And there you go.  Try it out today, and let me know what you think!

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Mark Your Calander: PTDC Hybrid Training Seminar!!

June is looking to be an epic month.  For starters, as mentioned a few weeks ago, I’m going to be heading to Edmonton, Canada on the weekend of June 2nd to join the rest of the Muscle Imbalances Revealed – Upper Body crew for the Spinal Health and Core Training Seminar.

We’re looking to keep this to more of an “intimate” setting – I’m bringing the wine and Best of Sade cd – in an effort to give all the attendees first-hand access to all the coaches speaking…so spots are VERY limited. Even still, we’re going to be offering a gulf of information with regards to anything and everything dealing with core training and spinal health: a topic that pretty much appeals to any fitness professional out there.

For more information, click HERE (<— that tickles!). And, just to throw it out there, May 1st is the last deadline to save yourself $100 off the initial registration fee.

Secondly, Prometheus – Ridley Scott’s return to the genre he essentially revolutionized (Alien, Blade Runner, etc) – opens on June 8th.

Seriously, I just peed myself a little bit watching that again.

Finally, and something that only came to fruition within the last few days, I’m proud to announce:

The PTDC Hybrid Training Seminar, June 16-17th!!!

I’ll be making another trip up to Canada, this time to Toronto, to participate in what’s shaping up to be a really cool weekend.

Both Nick Tumminello and I will be hosting a PRE-SEMINAR event on June 16th titled The Ultimate Coressessment.

When Jon Goodman approached us to see if we’d be interested, both Nick and I came to the (no-brainer) conclusion that there are essentially two topics that are like catnip for trainers and coaches: core and assessment.

Hence, this day-long workshop will cover assessment (both upper and lower extremity), as well as many of the core training concepts and exercises we use with our own athletes and clients.

The following day, however, is the main event:  The Hybrid Training Seminar.

Featuring FIVE presenters (one-hour talk each, followed by a roundtable discussion):  Jon Goodman, Nick Tumminello, Mark Young, Dan Trink, Geoff Girvitz, and some schmuck named Gentilcore.

This should prove to be one of the more anticipated “fitness” events in Canada all year, so don’t miss out.

For more information pertaining to topics and registration costs, go HERE.

 

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Stuff to Read While You’re Pretending to Work: 4/6/12

Two things before we get to the stuff you should be reading:

1.  I’m not going to lie, I kinda want to go see Titanic 3D this weekend. There, I said it. Let the ball busting begin.

I remember when the movie first came out in theaters (SPOILER ALERT:  the ship sinks) – back when I was in college – and being absolutely blown away.  Sure, it had the sappy love story and all that, but the special effects were on point, and well, it did show boob – albeit PG-13 boob.  But boob nonetheless!

Okay, dammit…..you got me.  Yes, I got a little teary eyed when Rose told Jack she’d “never let go.” The first time I saw it (yes, I went twice**), I balled like a little school girl.  The second time, I was on a date, so I was able to hold it together. Sorta.

Whatever.  Don’t play it off like you didn’t get a little emotional during that part, too.

Anyways, I just remember Titanic being one of the more memorable movie experiences – right up there with Grindhouse (easily, the most fun I’ve ever had at the movies), and Avatar (which goes without saying), and I think seeing it in 3D would be kinda cool.  Thing is, I don’t know if I’ll be able to handle Celine Dion’s My Heart Will Go On without fighting off the urge to jump off a cliff.

If you don’t see a blog here on Monday, you’ll know the answer.

2.  My boy Dean Somerset is holding a sweet sale on his best-selling product Post Rehab Essentials all Easter weekend. I have a lot of respect for Dean, I consider him a good friend, and I think he’s one of the brightest minds in the industry when it comes to assessment and program design, which is why I feel this is a MUST HAVE product for any fitness professional to have at their disposal.

To sweeten the pot, Dean’s added two additional incentives on top of the already stellar content:

  • “Developing Medical Referrals for Fitness Professionals” – 40 minute webinar

For this weekend only, the entire package is on sale for only $99, down from the regular $209.  With the money you save, you could watch Titanic like ten times!

15 Commandments for the 3 Big Lifts – Todd Bumgardner

This article drew me in like a moth to a flame.  With a title as simple, basic, and badass as this, how could it not?  The only way I would have clicked on the link quicker is if the article were titled, “Hey, Tony Gentilcore, Click Here to See Naked Pics of Alicia Keys!”

All kidding aside, this is an excellent piece by Todd which provides some solid tips/cues/advice on how to improve your performance with the big 3 – squats, deadlifts, and bench press.

Love it.

5 Questions with a Girl Gone STRONG: Jen Comas Keck – Trey Potter

Trey continues with his on-going series with the Girls Gone Strong crew, and I think this may be the best of the bunch thus far (no offense to the other ladies

 Choose the Best Breakfast Foods – Men’s Health

I thought this was a pretty neat (yes I just used the word neat) idea by Men’s Health to test the breakfast IQ of its readers.  What’s yours?

Well, don’t just stare at the screen…….take the test and find out!

 

** Okay, I actually went three times.  DON’T JUDGE ME!!!!!!!!!!

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Spinal Health & Core Training Seminar

I have some pretty cool news to share today, and I’m not even going to sugar coat it.  Instead, I’m just going to cut right to the chase and say it:

I’m going to Canada, baby!!!!!!!

More specifically, I’m heading out to Edmonton to participate in what should be a pretty kick-ass weekend of learning, networking, and immersing myself in Canadian culture.  Which is to say, watching hockey and listening to Jagged Little Pill……on repeat. Get it? Canadians love hockey and Alanis Morissette. LOL!!!  Okay, I’ll shut up.

In all seriousness I’m heading to Canada to participate in the Spinal Health & Core Training seminar, which is just the abbreviated title. The actual title is a bit too Tolkein’esq to use as the lead for a blog post.

Here it is in all it’s glory:

Spinal Health and Core Training:  An Interdisciplinary Approach for Health, Fitness, Rehabilitation, and Performance.

Now THAT’S a title. The only thing that’s missing is a huge neon light and a dancing Ewok (or two).

Much like I was with Muscle Imbalances Revealed – Upper Body, I’m honored to be included in such a cast of other top-notch fitness professionals as Rick Kaselj, Dr. Jeff Cubos, and my brotha from another motha, Dean Somerset.

I like lists, so here’s the general breakdown of pertinent info:

1. As the title suggests, the seminar will cover anything and everything as it relates to spinal health and performance. Furthermore, it will include assessment, programming strategies, exercise technique, and will contain a heavy hands-on emphasis.

2.  I really need to update me head shot.

3.  The date will be Saturday, June 2nd and Sunday, June 3rd at the World Health Centre Club in Edmonton, AB, Canada.

4.  Registration starts TODAY (3/13) and costs $295.  We’re limiting this to roughly 30 spots, as we’d really like to make this as intimate (non-creepy) an event as possible.

Everyone who signs up BEFORE Friday (3/16) can save $100 off the regular price by using the coupon code ‘Edmonton.’

All you need to do is go HERE.

Like I said, this should be a really cool event, and a great opportunity for any fitness professional interested in taking their skill set to the next level.

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Post Rehab Essentials

I don’t care if you’re a personal trainer who just started working at the local Gold’s Gym last week, or a seasoned veteran who’s been training people for the past 10-15 years, it’s inevitable that you’re going to be working with the walking wounded at some point in your career.

Everyone  you work with is injured to some degree. While some may walk in on day one with an already pre-existing condition – like an ACL injury or AC joint issue – others may walk in completely asymptomatic and be pain free, yet if you were to take an MRI of their spine, it could very well resemble something coming out of a meat grinder.

Nevertheless, having the ability to work around various injuries and not only help “fix” people but still elicit a training effect in a safe and timely manner, is an invaluable skill for any trainer or coach to possess.

Furthering the point above, those trainers who go out of their way to better themselves and learn to develop a bit more of a corrective exercise background, are the one’s that tend to separate themselves from the masses.

Which brings us to my good friend, Dean Somerset.  Dean just released his latest product, Post Rehab Essentials, which is designed for trainers looking to increase their knowledge of how to work with various injuries in a gym-based or studio setting. Truth be told, there’s a rather large knowledge gap between those who know a whole lot about every aspect of training and those who are looking to get a strong foothold and take a step up from average.

Dean was kind enough to send me an advance copy a few weeks ago and all I have to say is that after viewing it, I wish I could just hop onto Craigslist, do a search for “Flux Capacitor,” and then go back in time for the sole purpose of scissor kicking myself in the face for relying too heavily on what my text books told me.

Suffice it to say, it would have saved me A LOT of time if I had resources like this back then.

To that end, Dean was nice enough to sit down and answer a few questions regarding the fitness industry as well as discuss Post Rehab Essentials.

And, because I know some people won’t even bother to read the interview (tsk, tsk, tsk), here are some important things to consider:

1.  Dean breaks this down into four sections:  Introduction, Upper Extremity, Lower Extremity, and the Spine. He not only discusses some basic anatomy, but also covers assessment as well as programming variables. It’s pretty much one of the most baller products out there geared towards rookie and intermediate trainers.

2.  I think it’s an awesome product that will help a lot of trainers out there become better at what they do. This undoubtedly gets the Tony G seal of approval.

3.  Post Rehab Essentials is on sale only from now until Friday (12/9).  After that, the price increase $60, so be sure to take advantage of the savings while you can.

Okay, I’ll let Dean take over from here.

TG:  Dean, lets cut the formalities, most of the people reading this know who you are, because we’re always creepin on each other’s blogs.  For those who don’t, here’s a quick primer:

Dean’s a personal trainer and exercise physiologist who specializes in post-rehab programming, and being really smart. He likes walks on the beach, and, much like me, has an affinity for obscure Jedi references. Heck, we’re practically the same person – except he likes hockey, and I’m way better looking.

Anyways, Dean, tell us a little bit about the driving force behind Post Rehab Essentials. 

DS:  The whole program came about when I had 32 medical professionals referring me business a few years ago, and wound up at a point where I literally couldn’t take on any more business without training 4 or 5 people at once, and that was something the insurance providers and the referring professionals got pissed about.

As a result, I began to look for other trainers to off-load some clients in order to keep business flowing, but I wanted to make sure they had the right skillset to work with these people. No sit and reach testing or max rep pushups here, I wanted to have people who could look at a client and determine why their rotator cuff was getting all beat to hell.

 

As I’m sure you can attest, these kinds of trainers are few and far between, so I had to build a program that would cover the basics to up the games of those who would be working for me, coving all the major injuries you would see in a gym setting: rotator cuff tears, ACL reconstructions, disc herniations, and a few dozen others.

Once I began teaching the trainers what to do and what to look for, they also wanted to have some pre-made programs they could use with their clients (and even themselves) to help get the ball rolling. This was an idea that also piqued interest with a few doctors and insurance providers, so having the standardized plans in place helped actually build more business. Plus, it meant if a client came in with a rotator cuff issue, I could hand them to anyone and they would get a safe program that would help them out.

TG:  That’s awesome, and just goes to show how establishing a solid network of other fitness professionals can be a powerful thing.

Would you agree that the gap between the personal training side of things and physical therapy side of things is closing?  In my opinion the gap is smaller than we think, but it’s a dangerous line to walk because we now have plenty of personal trainers out there thinking they’re capable of diagnosing things because they read a book or two on the topic.  What are your thoughts?

DS: I totally agree that the gap is getting smaller, but I need to preface that a little more. The gap is getting smaller AT THE TOP of the fitness industry, and seems to be getting wider at the bottom, where the entry-level certifications are pumping out trainers with little to no experience with injuries whatsoever.

As a result, I’ve seen trainers telling clients with some obvious structural issues to “push through it” when performing overhead press and weighted crunches. Serious spin kicks needed in those situations.

At the same time, you’re absolutely right when trainers feel they can diagnose after reading Sahrmann or McGill for a weekend. The funny thing is that I’ve specialized in injury post-rehab for the better part of a decade, worked with dozens of doctors, physios and chiropractors in their clinics, observed multiple surgeries, and had my training programs picked over by some of the best minds in rehab, and I don’t even diagnose.

Sure, I can tell a lot about someone by looking at them, but there are some really specific red flags that I look for to see if going to keep training with me or go back for more treatment. I may know in the back of my mind that the person in front of me is presenting with all the right symptoms for a specific diagnosis, but I want to make sure I’m right before I decide on anything, otherwise my wrong move may wind up causing some big issues. I always want to have two sets of eyes looking at a client to make sure, and every other trainer should do the same.

TG: What do you feel are the key components for success in this industry?  More to the point, what can incoming (and current) trainers do to better set themselves up for long-term success.

The biggest advice I could get for any trainer is simple: Get better results for your clients, and get better results for more clients. Knowing how to help a client lose 5 pounds is great, but if you can help them lose 50 pounds, they’ll pay closer attention. Likewise, if you can help them lose 50 pounds, increase their strength, make their back not hurt anymore, and reduce their odds of having a total knee replacement (or helping them do all this after they’ve had a knee replacement) can make or break your ability to have someone open their wallet to get you to help them. The more problems you solve, and the better you solve them, the more in demand you will become.

 

The next piece is to make yourself a specialist in SOMETHING. I hd a client a few years ago who was a young lawyer, and he was all excited when he got his first actual business card, which read on the back “Specializing in marital law, business law, tax law, criminal defence, civil rights, andreal estate.” This means he didn’t specialize in anything at all.

He was a generalist. You shouldn’t be a generalist, because when someone needs something really bad, they want the best at what they do. They’re going to come to you, because you are the best at what you do (hopefully). Whether it’s preparing for a figure contest, getting baseball players ready to throw heat, or helping someone fix their wonky knees, make it your goal to have something account for 80% of your business.

TG: Great insight, Dean.  I couldn’t agree more.  And lastly, if you could, can you give my readers the 5 minute elevator pitch – or in this case, the 500 word pitch – as to what Post Rehab Essentials brings to the table?  Basically, how will this make trainers more awesome?

DS:  Knowledge is power, and this is never more resonant than in fitness.

The trainers who spend the most time learning from as many different sources as possible tend to make the most money, and tend to have the best reputations as fitness professionals. I’m also a big believer in quality, usable content that you don’t have to have a PhD in biomechanics to understand, so I made this product cut to the chase, show why specific injuries happen, how to assess for them, and what to do with the info you get from your assessments.

This is a quick reference guide to help you solve more of your clients problems than ever before, which makes you a better trainer at the end of the day, and as a result make more money and have a greater impact on the quality of your clients lives.

If that’s not enough, consider this: more than one third of asymptomatic people walking the streets would show a partial or full thickness rotator cuff tear on MRI, especially if they’re over 60. More than half of those asymptomatic people also had disc bulges, some at more than one level. What this means is that whether you want to work with injured clients or not, you already are, so not knowing what to do about it will be the fastest way to put yourself out of business.

If that’s not enough, I’m also going to show you a thousand different ways to make your workouts better, more effective, and way more pimp than you ever thought possible.

TG:  Awesome stuff Dean.  Thanks for your time! 

====> Post Rehab Essentials <====

 

 

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Stuff to Look At, I mean Read, While You’re Pretending to Work

I don’t know if anyone reading happened to watch the ESPY’s last night, but if you didn’t, you missed an absolute show that Serena Williams put on with her outfit.  Seriously, look at that (<=====) and tell me that that’s not one impressive specimen of badonkadonkness.  I mean, I know J-Lo and Kim Kardashian tend to get all the attention, but this just takes it to a whole new level.

How the moon wasn’t somehow set into a new orbit from its gravitational pull, I’ll never know – but suffice it to say, bravo Serena.  Bravo!

In all seriousness, though, I happened to turn it to ESPN when I got home last night and right when Serena appeared on screen to introduce the Female Athlete of the Year award, both my girlfriend and her friend, Carolyn, simultaneously stopped in mid-sentence whatever it was they were tallking about, paused for a few seconds, and went “DAYUM.”

Like a moth to a flame, both were mesmerized and in awe of Serena’s physique, and essentially gave one another a girl power high-five, while I proceeded to slow clap like I’ve never slow clapped before.  And who could blame us?

My girlfriend, as some of you may know, is currently in the last stages of wrapping up her PhD in Sports Psychology, and for her dissertation, she’s concentrating her efforts on young, female athletes and the factors that determine whether or not they stay physically active through their teenage years.

As you can imagine, she’s a fan of Serena Williams.  In an age where the likes of Miley Cyrus and/or stick figured cover models are more likely to leave a lasting impression on what body image is “socially acceptable” for young, impressionable girls, it’s refreshing to see Serena demonstrating that not only is it okay to have curves, but you can absolutely kick some ass to boot!

And now, some good reads for the week.

Why Weight Training is the Beauty Prescription Women Need Most – Clare Rooney

Coincidentally, this article ties in very well with the conversation above, but more importantly – it bashes Tracy Anderson.  WIN!!!

Eat Like a Warrior King – Dan John

I know this a bold statement to make considering his body of work, but this is arguably Coach John’s best article yet.  In fact, here’s a direct quote from the article:

Someone recently asked me about “the secret to nutrition.” Seriously, you don’t know what to do about food? Here’s an idea: eat like an adult.

Stop eating fast food, stop eating kid’s cereal, knock it off with all the sweets and comfort foods, and ease up on the snacking. And don’t act like you don’t know this: eat more vegetables and fruits.

Really, how difficult is this? Stop with the whining. Stop with the excuses. Act like an adult and stop eating like a television commercial. Grow up.

What he said.

So You Wanna Be a Trainer??? – Dean Somerset

I know this is going to come as shock to some of those reading, but being a trainer isn’t all about puppy dog kisses and rainbows.  Here, Dean gives some amazing sage advice to those looking to enter the industry.

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Stuff to Read While You’re Pretending to Work: 4/26/2011

How I Create a Perfect Fat Loss Day – John Romaniello

When a guy like Roman talks about fat loss, people listen – and with good reason (he’s purty).  More importantly, though, what I got most from this particular post is how he breaks up his day from a productivity standpoint.  I mean, I work with a guy (Eric Cressey) who will write a book in the time it takes me to take a dump, and I’m constantly amazed at the amount of work he can get done on any given day.  This post, specifically, lite a fire underneath my ass.  Thanks John!  This was awesome.

BSP Nutrition Tip #6 – Eat Lots of Healthy Fat – Brian St. Pierre (via Diesel Crew)

Jim “Smitty” Smith and the rest of the Diesel Crew just revamped their website and it looks sweet!  Here’s a fantastic article (which is part of series) written by my boy, Brian St. Pierre, on healthy fats and why you’re an idiot if you continue to avoid them like the plague.

How to Set Goals and Achieve Them 100% of the Time – Dean Somerset

Fantastic post by Dean on what REALLY motivates us to reach our goals.  One word:  Emotionalification.  Yes, I just made that word up, but if you’re able to find the emotional background of your goals, as Dean notes, you’ll never have to worry about setting a goal that never gets achieved.