CategoriesAssessment coaching

You’re Not Broken If You’re Asymmetrical. You’re Normal.

One of the more flagrant “mic drops” I toss down whenever I speak to a group of fitness professionals (remember when we used to be able to do that in person?) is that forcing people to adopt a symmetrical stance while performing basic lifts such as deadlifts or squats is more likely hurting people rather than helping them.

In fact, I’ll go a step further and tell them symmetry in the human body doesn’t exist and then yell something like “UNICORNS ARE REAL!” and walk away.

You know, to keep people on their toes.

Copyright: erllre / 123RF Stock Photo

You’re Not Broken If You’re Asymmetrical. You’re Normal

We need to stop thinking we’re broken if we display any degree of asymmetry.

It’s 100% normal, actually.

The human body is designed asymmetrically. If it were so deleterious I think natural selection would have fixed it by now don’t ya think?

Admittedly, I appreciate it’s a tough nugget to swallow…the whole “symmetry is a myth” thing.

I had a hard time tackling it myself. For years all I read was how we should strive for perfect balance and symmetry both statically (posture) and dynamically (think: maintaining a symmetrical stance during a set of squats).

However, the more I worked with people – with varying backgrounds, injury histories, and body-types – and the more I coached, the more I realized it was all B.S. Holding everyone to the same standard didn’t make sense.

The tipping point for me was my introduction to PRI (Postural Restoration Institute ®) a number of years back. Neil Rampe stopped by Cressey Sports Performance and did a 1-day workshop and opened my eyes to just how UN-symmetrical the body really is.

As noted above, it’s designed that way, in fact.

It helps us.

This was pretty much reaction

via GIPHY

Not long after Michael Mullin stopped by CSP several times and took the entire staff through a number of in-services which further slapped me in the face with the whole Morpheus “blue pill/rep pill, we’re asymmetrical creatures, open your eyes” schtick.

More currently, guys like Dean Somerset, Dr. Ryan DeBell, Dr. John Rusin, Dr. Stuart McGill, and Papa Smurf agree: The human body is all sorts of effed up.

But in a good way.

In some facets of life symmetry is the goal.

A ballet dancer needs to elicit “symmetry” when performing, as does a figure athlete or competitive bodybuilder when strutting their stuff on stage. No one ever won Ms. Olympia or Mr. East Lansing Stud Muffin with a yoked up right quadricep and a teeny tiny left.

But those examples aren’t necessarily the same thing as what I’m referring to in this post. Aesthetically, symmetry is visually pleasing.

90’s Mariah = pleasing

Crazy Eyes from Mr. Deeds = not pleasing

However, for performance or function, symmetry shouldn’t necessarily be the default goal or expectation.

It’s a hefty statement to make, and whenever I say something so seemingly egregious it often invokes a little push-back.

“Well, what about cars?” someone may blurt out. “If we don’t maintain alignment (symmetry) the car will start veering to one side or the other, causing additional wear and tear on the tires, and run the risk of further damage.”

To this point, I agree. Cars are designed by engineers and manufactured by computers and machines with precise precision to be replicated over and over and over again to (hopefully) ensure a quality product and return business from consumers.

The human body is not a Volvo.

This isn’t to insinuate the human form is any less fantastical, beautiful, intricate, or complex of a design. But, you know, we’re not some Clone Army to be replicated en mass.

Dare I say: This is a rare moment where “we are, indeed, all special snowflakes.”

During our Complete Shoulder & Hip Blueprint (dates are in the works for a return in early 2022!), Dean Somerset and I try to reiterate to attendees that asymmetries are normal and that, often, we’re doing a disservice to our clients and athletes by forcing them all into a standard, one-size-fits-all way of doing things.

 

It’s important to recognize everyone has variances in bony structure.

Using the hips as an example we know:

  • Pelvic structures differ person to person.
  • Femoral angles vary person to person.
  • Hip socket depth can vary (Scottish hip)
  • People have two hips (surprise!) and either side can have retroverted or anteverted acetabulums, as well as retroverted or anteverted femoral heads. All of which affects someone’s ability to flex, extend, abduct, adduct, externally and internally rotate the joint.

To that end, when coaching someone up on the squat why not use those variances to better set up your clients and athletes for success?

Much like what an optometrist does when fitting someone for a new pair of glasses, sitting someone down in front of that thingamabobber (<— I believe that’s the technical term) and flipping back and forth between lenses to see which looks and feels better – is this better, or is this? – why is the parallel approach all of a sudden wrong when trying to figure out the best squat stance for someone?

Shouldn’t it be our goal to figure out what stance feels more stable, powerful, and balanced? I’d make the case we’re trying to fit square pegs into round holes much of the time when we force people to use a symmetrical stance.

Why?

Especially when we know there’s a multitude of structural anatomical variance from person to person.

via GIPHY

But, How Do We Tell?

If you’ve somehow developed a mutant power of X-ray vision:

1) That’ll help

2) Can we hang out?

Performing a thorough assessment – something both Dean and I cover in depth HERE (hint, hint) – will provide a ton of feedback and help peel back the onion of what will be the right approach for someone.

You could also watch Dr. McGill take someone through a hip scour here:

 

I can’t tell you how many times I’ve encouraged someone to use a staggered stance when squatting, or maybe to externally rotate one foot more than the other, and then they perform a few repetitions and they look up and say “holy shit-balls that feels so much better.”

And we hug.

Why would I disregard that?

We’re not causing irreparable harm by accepting asymmetry.

We’re just accepting people’s differences.

Categoriespersonal training Program Design Strength Training

Glute Training For Athletes

If you’re a personal trainer or strength coach you likely work with clients and athletes who 1) have glutes1 and 2) are looking to up their glute game.

Today’s guest post by strength coach, Menachem Brodie, goes a bit further down the rabbit hole than just giving you a bunch of glute-centric exercises to consider. There are a plethora of factors to consider when trying to ascertain what exercise will be the best fit for any one individual’s derriere.

What’s more, simpler is often better…;o)

Copyright: dolgachov / 123RF Stock Photo

Glute Training For Athletes

What is it about glutes that has made them the “back to the future” of strength and performance training?

Was it Bret Contreras creating the Barbell Hip Thrust and spreading the Gospel of Glutes?


Was it the invention of Yoga Pants?

Or maybe it was Mike Jureller going on his “International Tour of CrossFit gyms” that made them popular… The world may never know.

What is undisputed, is that glutes (and mid & lower traps) are signs that someone is an athlete, or at least training like an athlete.

Today we’ll grab our Glute Dolorean’s and head back to the past, to help us understand why glutes are so important, why squats are not enough, and what you need to consider when programming glutes for your athletes and clients.

The glutes, all three of them: Glute medius, Glute minimus, and Glute maximus, need to be developed in proper proportion to allow the hip joint to sit more properly. As the glutes lose strength they tend, like every muscle, to lose their optimal resting length.

This in turn affects performance, and in the case of the hip joint, can lead to the head of the femur sitting at a poor angle in the acetabulum, which as I found out, over time can lend to bone growth in paces we don’t want it, leading to impingement, or other mechanical issues.

One such issue that can arise, is what has been called “gluteal amnesia,” which simply put is the glutes losing the ability to execute hip extension, leaving the hamstrings to do all the work and can cause the head of the femur to clunk around in the acetabulum like a drunkard in a demolition derby.

Putting Down a Great Base

In order for us to have the best chance of fully expressing our athleticism, we have to have a solid base.

via GIPHY

Now while (especially) the average client, cyclists, and triathletes tend to think of “core” as being the base, this is not the full truth.

The base involves the Axial Skeleton (Spine & rib cage) + the Pelvis. This is of critical importance, as failure to stabilize these two together can sap power and strength. There are of course sports that are exceptions to this, such as rowing, but it’s this author’s opinion that this is why we tend to see disc injuries in that population.

Butt, developing your glutes REQUIRES that you have a stable and strong midsection: the rectus abdominus, internal and external obliques, the pelvic floor, and quadratus lumborum all work together to stabilize the pelvis from the top & middle. I won’t go into these items in this post, but you can read more and learn a few exercises to help address your midsection in this great post from Sarah Duvall, DPT.

You should also read Tony’s piece “Stack the rings for better Squat Performance” , and check out his friends’ Dr. Sarah Duvall, Kellie Hart, and Meghan Callaway’s stellar product Glutes, Core, and Pelvic Floor Online System.

Note From TG: It’s stellar!

It’s often necessary to break down movement(s) into their respective parts to make certain we’re getting motion from the right areas and that we’re using/engaging the areas we want to use/engage to perform exercises well, which is what we’ll dial in on next.

Cycling and Sitting: The Bane of Gluteal Existence

When glutes are strong and full and the diaphragm, ribs, and pelvic floor all move properly for breathing, EVERYTHING works better: Squats are more full range, your back feels like a titanium beam, and jumping and sprinting tend to be out of this world (for a 6th grader).

Butt (<– haha, I see what you’re doing there Menachem) when one starts spending more time in a seated position where the glutes are partially stretched, but not used, and the diaphragm is out of alignment with the pelvic floor, these muscles tend to lose some of their abilities, as they are essentially being told to shut off in those static positions: We don’t need them to work because we are slouching and hanging off the ligaments/connective tissues instead.

Cyclists and triathletes also suffer this problem due to the inherent position of their sport.

You lose power potential in a muscle that cannot stretch, or is in a stretched position for so long. This is an issue many cyclists, triathletes AND our clients/ athletes face, due to the long periods of time that we spend sitting with our glutes in an elongated position, and “the rings” (pelvic floor + diaphragm) out of alignment.

Glutes Are a Keystone to Performance Oft Neglected

While the running joke is that “I got glutes cuz I squat a lot,” Squats actually are NOT enough to fully and properly develop the glutes. There is far more that goes into developing glutes than being able to perform the 30+ something squat variations.

I know what you’re thinking:

But this is important, as it relates to an oft-missed portion to training the glutes: PELVIC CONTROL.

Pelvic stabilization and control is extremely important if we are to get true hip extension, and not extension from places not intended to work “like that”, such as the lumbar spine.

If I had a dollar for every time I saw a trainer or coach working on “Hip extension” with a client/ athlete who was getting movement from the lumbar spine, I’d be a very rich person.

In order for us to build up the glutes properly, we have to begin by thinking about giving stabilization to the pelvis through teaching the hamstrings, internal obliques, the deep hip rotators (pelvic floor), rectus & transverse abdominus, and Quadratus lumborum to all fire in good sequence and with great strength.

This is a challenge for many, as we tend to perform our front planks by hanging off the hip flexors, we work our hamstrings by laying down on the machine, and often don’t include many anti-rotation exercises (although, you ARE reading Tony’s blog, so you’re officially “one of the smart ones” who does in fact train rotary stability).

Getting to Work

Glute work isn’t simply throwing a few exercises into your dynamic warmup and main routine, there is much more that needs to be done to maximize your athletes results.

We MUST think about the different positions the athlete will be required to perform in their sport:

  • Do they include deceleration and change of direction?
  • Is it a fixed motion similar to cycling or rowing, or is their sport more dynamic, such as basketball and rugby?
  • Is the athlete in anterior pelvic tilt for their sport, such as hockey, bowling, or cycling?

Each of these questions must be answered, as they help us understand the joint positioning of the hip….and as we all know:

JOINT POSITION DICTATES MUSCLE FUNCTION

If we’re actually to train the athlete and their glutes to perform in their sport, we MUST know how the muscles will be asked to work in the “real world”-  that of dynamic movement and uncertainty required by their sport.

This is one of the things many of us forget as we write programming: What positions are the joints going to be in, and due to these changes in joint position, how will the muscles ACTUALLY be responding/used for movement?

  • Stabilizer?
  • Prime mover?
  • Prime mover through full range of motion?

Next we need to answer:

What kind of lever arm should you use for the athlete when training the glutes?

Weighted at the lower leg? (Reverse Hypers)
Weighted at the shoulders? (Barbell good mornings)
Weighted at the hip? (Barbell Hip Thrust)

 

Weighted long fulcrum? (Deadlifts)

Weighted medium fulcrum? (Sumo Deadlifts)

Resistance bands at the knees?
Resistance bands at the shins?
Resistance bands at the feet?

Resistance band at the crotch? (Band Pull throughs)

 

Bodyweight weight-bearing? (Hip lifts)
Bodyweight non-weight-bearing? (Side lying straight leg lifts)

The answer to this can and should vary throughout the training year, but there should always be one or two lever arms which are staples to that athletes program, to help combat the movement deficiencies that their specific sport, AND POSITION in that sport, entail.

After all, you wouldn’t train a pitcher as you would train a shortstop.

Programming Glutes for Your Clients & Athletes

Every single warmup we do here at Human Vortex Training starts with some form of the hip series, depending on the athletes ability to recruit the glutes & stabilize their midsection. This doesn’t mean that these exercises are the only warmup, that would be poor planning. Rather, we should be looking to include at least 1-2 of these moves in our dynamic warm up to help the athlete/client connect with, and utilize their glutes.

Here are the foundational warm-up exercises which I’ve used a mix of over the years:

1) Side Lying Straight Leg Lift

1 @ 8-15 each

 

2) Hip Lifts

1 @ 15-30

 

3) Clamshell Variation

Side Lying Clamshells (beginners)

1 @ 8-15 each

 

Side Lying Half Clamshells (intermediate/advanced)

1 @ 8-15 each

 

4) Side Lying Straight Leg Adduction

1 @ 8-15 ea

5) Birddog Variation or Regression

1 @ 5-8 each

PLEASE Don’t butcher the Birddog exercise! Our affable, giant-triceped host, Tony Gentilcore, has a great video about this and how to better teach it here:

 

6) Single Leg Hips Lift

1 @ 8-15 each

 

7) Banded Lateral Walks

 

8) Banded Monster Walks Forward/ Backward

 

Along with 2-4 of the above exercises, we would get 1-2 breathing exercises, and 2-4 other dynamic warm-up exercises to prepare for that specific days session.

Burnout Session at the End of Your Lift for Glutes? No Problem!

At the end of a session is a great place to add in some more sport-related fatigued state specific glute training. These are usually done bodyweight only, as we’re looking to help improve the athletes resilience and strength-endurance in sport-specific positions, although it’s best to find what works for YOUR athlete….Some respond better, or actually need weighted or resisted variations.

Use your best judgement to find what’s best for your athlete at that time.

1) Back on Bench Single Leg Hip lifts (Rotary Stability)  (Sprinters, Track and Field, Triathletes)

 

2) 45 Degree, Duck footed Glute Back Extensions  (Cyclists, Triathletes, Hockey)

 

3) Frog Hip Lifts (Weighted or Unweighted)  (BJJ, Hockey)

 

But It’s Not All Strengthening

As we all know, simply making a muscle stronger and better able to work in chorus with other muscles, doesn’t make it a rock star. We still need to ensure it’s able to work through it’s full intended range of motion, as well as to rest at its ideal resting length.

For this, we can do a few different exercises:

1) Brettzel

 

2) Half-Pigeon Stretch

3) Dynamic LAX Ball Glute Release with Mid-Trap Activation

 

I like all of these as they also help the athlete learn where the rest of his or her body is & what it’s doing as they get into the proper positions… a big win for Proprioception!

Give these a shot, and let the glute gains begin!

About the Author

Menachem Brodie, NSCA-CSCS, PCES, is a leading Strength Coach for Cyclists & Triathletes. In the health, fitness, & wellness fields for nearly 20 years, he has worked with professional & amature atheltes from around the world. He has authored 2 courses: Strength Training for Cycling Success and Strength Training for Triathlon Success, and has presented internationally on Strength Training for Endurance Athletes, including at the 2018 USA Cycling Coaching Summit.

www.HumanVortexTraining.com

CategoriesAssessment coaching Corrective Exercise Exercise Technique Program Design

A Peek Inside Complete Shoulder and Hip Blueprint

WHEW – talk about a whirlwind day yesterday. I spent the bulk of it glued to my laptop2 making sure things ran smoothly with the launch, answering questions and emails, and trying to stay on top of social media engagement.

1) THANK YOU to everyone who has gone of their way to mention and/or plug Complete Shoulder and Hip Blueprint. Your support means a lot.

2) To those who may be on the fence, how about a sneak peek?

Copyright: eenevski / 123RF Stock Photo

 

This sucker contains 11+ hours of content covering everything from upper and lower extremity assessment, corrective exercise strategies, numerous hands-on breakouts, as well as program design and exercise technique troubleshooting (with maybe, 37 seconds worth of Star Wars references).

Here are two sneak peak segment from both Dean and I.

The One Where Tony Discusses Scapular Motion

 

The One Where Dean Talks Hip Integration (and makes a bunch of fitness pros groan)

 

And there is tooooooons more where that came from.

If you’re a fitness professional I can almost guarantee you’ll pick up something valuable (hopefully several) that will help your clients or athletes. And even if you’re not a fitness pro, and just like listening to two dudes talk shop about training or you’re just looking to pick up some cool new exercise variations to keep your shoulders and hips healthy this resource would be a home run.

cshb-screen

Complete Shoulder and Hip Blueprint is on SALE all this week (until midnight on Saturday, November 5th) at $60 off the regular price.

CategoriesAssessment Corrective Exercise Exercise Technique personal training Program Design

Complete Shoulder and Hip Blueprint Now Available

I gotta say, I could barely sleep last night.

Dean Somerset and I have spent the better part of the past two years traveling all across North America and parts of Europe presenting our Complete Shoulder & Hip Workshop. All told, we’ve presented it 10-15 times3.

hipshoulder-landscape

I’m not kidding, either: I…could…not…sleep last night.

I kept waking up every few hours as if I were 11 years old again waiting for Christmas morning to arrive. To say I am excited for this would be an understatement. There’s also a small fraction of me doing the best I can not to destroy the back of my pants out of shear terror.

As of this moment it’s 99.2% excitement, and 0.8% “hoooooooly shit this is happening.”4

I mean, there’s always a degree of vulnerability anytime you put something out there for the masses. However I KNOW this is going to be a resource that will help tons of people.

 

What Is It

The Complete Shoulder and Hip Blueprint is an 11+ hour digital product that takes you through the systems that both Dean and I use with our athletes and clients to improve upper and lower body function, strength, endurance, and resiliency.

We show you how to connect the dots between a thorough assessment, understanding what corrective strategies (if any) will work best, and how to build a training program to help you and your clients in the most direct way possible.

And there’s a few cat memes and light saber jokes tossed in for good measure.

dean-tony-cshb

Why This Matters to You

Are you a fitness professional? Do you work with people with shoulders? What about hips?

Well then, this sucker is right up your alley.

More specifically here’s what you can expect:

  • Help your clients get through common shoulder issues more effectively.
  • Streamline your assessment and program design, helping you get faster results and more efficient use of your time, and that of your clients’
  • Help you see the details of shoulder motion you didn’t notice before, and whether something you’re using in your exercise program is working or not.
  • Upgrade your exercise toolbox to address commonly overlooked movement issues.
  • You can help clients see IMMEDIATE improvements, sometimes in as little as a minute or two, which will help them buy in to your abilities.
  • Help you target in on what will work best for the person in front of you, saving you both the time spent on useless exercises or drills.
  • Connect the dots between assessments, mobility, strength, and conditioning program considerations
  • Break down a system you can use today with yourself or your clients to see instant benefit while removing the guess work.

And you don’t necessarily have to be a fitness professional in order to reap the benefits of this resource. Dean and I offer tons of practical information in the form of hands-on applications in addition to breaking down many common exercises such as the deadlift, squat, chin-up, and Landmine variations.

tony-dl-technique

The Part Where I Entice You More (or Guilt You) Into Buying

Choose any of the following that resonates with you:

1. “What is this, Napster? Pay for something once, would you?”

2. “Pretty please?”

3. “I got kids! Well, I’ll have one soon, in January, and that shit’s expensive.”

4. “I’ve written tons of free content over the years. Each time I’ve written an article or blog post that’s helped you out, I put a dollar on your tab. It’s collection time, you son of a bitch.”

Okay, for real: I think it’s a great resource, I feel it’s going to help a lot of people, and I’d be honored if you’d consider checking it out.

We’ve put Complete Shoulder & Hip Blueprint on sale this week. From today through Saturday, November 5th you can purchase it at $60 off the regular price. What’s more there are Continuing Education Credits (CEUs) available through the NSCA, which makes this a solid professional development investment.

—> Complete Shoulder & Hip Blueprint <—