This place was a bit dearth with content this past week, but for good reason.
I signed a lease for a new, larger space for my gym here in Boston.
70% of me is excited while the other 30% is doing the best I can not to destroy the back of my pants. Nonetheless, coming in early 2020: The CORE Collective.
There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!
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Personal trainers who complain about “working on the weekends” got into the wrong profession.
This is an older article from Mark (and one I read off of The Strength House’s newsletter), but man it needs to be read by ANYONE who manages people or owns a business.
But for real….a little exercise, daily, works wonders. There’s little need for marathon sessions in the gym, everyone’s busy and doesn’t have time, but Lana showcases some “quickie” workouts to set the tone.
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, along with traveling over from the UK, is one of the best and brightest coaches I know.
For more information and to register you can go HERE.
3) Strong Savvy Cyclist & Triathlete Podcast
I was invited onto the Strong Savvy Cyclist & Triathlete Podcast recently hosted by my good friend Menachem Brodie.
Whenever he and I start chatting we tend to lose track of time. We covered a litany of topics in this episode, but we tried our best to stick to shoulder training for endurance athletes.
I’ve been putting in more (supported) Hip Airplanes into my client’s warmups. Great closed chain drill that allows the acetabulum (hip socket) to move about a fixed femur. Try em before a squat session.
But seriously, John and Ryan very much mirror my sentiments with regards to squat assessment and squatting technique. Except, you know, they’re way smarter than I am. So, it’s more appropriate to say I mirror THEIR sentiments.
The adage “you can’t out-train a poor diet” is very much true.
Exercise doesn’t burn as many calories as you think it does. So, does this mean you should chalk exercise up as a pointless endeavor with regards to hitting your body composition goals?
I’ll be making my first appearance – ever (<— how’s that possible?) – in the wonderful state of North Carolina this coming March to put on my popular Coaching Competency Workshop.
Full details (date, location, itinerary, how to register) can be found HERE.
EARLY BIRD rate is currently in effect ($50 off regular price) and ends soon.
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I’ve noticed a trend of some fit pros admitting they don’t workout. That’s their prerogative, but you wouldn’t expect an accountant to not stay abreast of most recent tax laws or a ninja to not practice ninjaing. I guess what I’m saying: Coaches should practice what they preach.
This was a fantastic read, and what I like best is that it involves three physical therapists who actually lift weights. It’s like three unicorns talking about lifting heavy things.
John sent me a copy of his new training resource and it’s outstanding. But, what else can we expect from him? The foreward alone, written by Dave Tate, was enough to prompt me to want to punch through a brick wall.
If you want to train like a beast AND intelligently AND not get hurt in the process this is something you’ll want to look into. It comes with a 300+ page training manual along with 12-weeks of programming, a detailed exercise library, and training logs.
About the only thing John doesn’t provide is the post-workout shake.
FYI: I receive ZERO kickback or affiliate income for directing you to this resource. I like pointing my readers to good information and this definitely falls under that umbrella.
I’m currently in Ljubljana, Slovenia. I’m here teaching the (Even More) Complete Shoulder & Hip Blueprint with my brother from another mother, Dean Somerset.
Man, this is a beautiful country. I mean, take a look at THIS. (<— FYI, not a pic of my biceps).
Anyhoo, we’re taking a brief hiatus from walking around and I figured I’d post a quick Stuff to Read post.
….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.
Los Angeles, CA – November 17-18th. (<— EARLY BIRD rate still in affect)
All registrants to this course (as well as future dates in 2019 in Detroit, Philadelphia, Edmonton, 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’ll be back in the city that never sleeps this Fall to put on my popular Coaching Competency workshop.
Albeit this will be condensed version (five hours instead of seven); a fitness amuse bouche if you will.
EARLY BIRD RATE ends next week.
Full details (itinerary, location, and cost) can be found HERE.
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You don’t HAVE to squat, deadlift, bench press, row, OLY lift, powerlift, do Turkish get-ups till you’re blue in face, participate in bodybuilding or CrossFit in order to see results.
All are fine, none are the “x” factor.
You DO need to train with INTENT and with purpose.
If you work with women the odds are you have a number who, whether you’re attune to this information or not – have negative feelings about their body, their sexuality, and/or have been assaulted.
….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.
All registrants to this course (as well as future dates in Ljubljana, Slovenia, Los Angeles, 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 engagements (and because of Kumite), but I’m headed to San Jose this year baby.
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.
I’ll also be booking a photographer soon because my current headshot is god awful.
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.
Lee has written many things that are well-written, poignant, and thought provoking. I always appreciate his willingness to write & say things many of us are sheepish to point out ourselves.
I had an amazing time in the DC area this past weekend presenting and catching up with friends and colleagues.
Today is all about playing catch up: emails, writing programs, and of course spending some quality time with family. I’ve got some good blog posts percolating in my head and hope to do a massive writing dump later this week. In the interim, however, I’ve got strength coach George Kalantzis filling in for me today with a stellar article.
Like anything worth having in life, all good things have a starting point.
If you’re like me, you’ve probably been guilty of skipping the warm-up. Don’t bother lying to me – I know you’ve done it. And I get it. You’re crunched for time and the last thing you want to do is roll around and warm-up.
But, what if I could explain the warm-up for you in terms you might appreciate a bit more…
I.e.,……sex.
BOM CHICKA BOM BOM
Do I have your attention now? Great, then keep reading to un-fuck your warm-up.
I got this idea from my mentor and friend John Romaniello a few years back, and it has to be the best explanation of warm-ups I have ever heard and something I find myself using quite often.
“ Workouts are like sex, and the warm-ups are foreplay.”
Sure, you can skip foreplay and have great sex, but if you skip foreplay all the time, chances are things will get stale and your sex life will suffer.
The same thing can be said about your body. Continuing to ignore the warm-up will cause your body to break down, hinder your results, and you’ll become more prone to injuries.
Maybe warming up does not sound that bad after all.
While I’m not here to tell you that you can’t just walk into the gym grab an empty bar and start lifting or to tell you that you “must” foam roll and do a “dynamic” warm-up prior to your lift.
I’m here to say that warm-ups do matter and with the right time and concentration you can get tremendous benefits without wasting useless time.
The Only Warm-up You’ll Ever Need
Recently I attended The High-Performance Pain Seminar by Dr. John Rusin at The Onnit Academy in Austin, TX. It was a 2-Day seminar packed with a ton of great information.
There were so many things presented, but what I liked most about his presentation was his ability to make things a lot simpler for my clients and myself. One of those concepts was the warm-up.
A quick and effective warm-up looks like something like this:
Release tight muscles (SMR, Bi-Phasic stretching)
Activate weak or inactive muscles (corrective exercises, stability based activation)
Get Moving (pattern development, central nervous system stimulation)
For the context of this article and not writing an entire book, I will be covering a few of my favorite SMR techniques and drills that everyone can benefit from.
Release Tight Muscles
As a massage therapist, I’m a huge fan of foam rolling. But too often I see people making love to their rollers or just perhaps haphazardly rolling because they’ve seen coaches do it.
Replace Eric’s (Cressey) voice with a little flute and guitar and things could get interesting.
While there are many ways you can “foam roll,” the goal should be to choose an area that will have the biggest carry over to your movement that day.
In general, most people have trouble with the following areas.
Lower Body – Quadriceps, Adductors, Glutes, and Lateral Hip
The mid-back release is one of my favorites mobility drills to use as everyone can benefit from some upper back mobility. Tony wrote an amazing article on it HERE.
Lateral Hip Trigger Point Release
The glutes take a beating daily, and trigger points are a common source of hip and low back pain. Performing daily release on the glutes can make a huge impact on everyday health and performance.
Bi-Phasic Stretching
One of the common myths associated with stretching is that if a muscle feels tight, it should be stretched to improve range of motion and restore flexibility. But, just because your muscle feels stretched doesn’t mean that exercise will yield a positive result.
Take for example the hip flexor and hamstring stretch. A lot of people stretch through pain because they believe it is helping, or do they end up in the wrong position. Not only is this a waste of time, it can actually be one of the prime reasons tightness never goes away.
So what can you do to help with tight muscles?
Instead of haphazardly stretching, learn how to achieve proximal stability through the shoulders, hips, and core. Not only will this save your joints and you’ll feel better, you’ll begin to notice a difference when you hit the gym floor.
Most people will benefit from biphasic stretching in the following areas:
Lower Body– Hip Flexors, Adductors, Posterior-Lateral Hip
Deep Squat Belly Breathing With Lat Stretch x 5 Breaths
Grab a TRX and sit deep into a squat with your feet together and palms up. This will turn off the lats and facilitate a good stretch throughout the upper body. Let your head relax and take deep breaths.
Split Stance Adductor Mobilization With T-Spine Rotation x 6-8/side
I see a lot of people mess this drill up.
Set up on all fours, kick your leg out to the side, and screw your palms into the ground to create tension throughout the body. Rock back slightly until you feel a slight stretch in your adductor (inside leg). Make sure not to round your lower back.
True Hip Flexor Stretch x 30-45 seconds/side
The key here is to sit tall, squeeze the glutes forward and make sure that your spine stays neutral rather than achieving a range of motion through the lower back.
Supine Hamstring Stretch x 6-8/leg
Take your time with this drill. Don’t worry if you cant get your leg straight, just work in a range of motion and a nice controlled manner.
Activate Weak Muscles
After you’ve addressed the areas of mobility, its time to activate and enhance movement.The goal here should be to find the big-ticket items that will enhance movement for the workout, not become a corrective guru.
Movement needs to be good enough, not perfect. Choose big areas that will yield optimal ranges of motion and force production.
Most people will need work in the core, glutes/hips, shoulders, and lats.
Banded Glute Bridge 8-10 Reps
Shoulder Activation x 10 Reps ( Facepulls, Band Pull Aparts, Lat Pulldowns)
Get Moving With CNS Development
After you’ve released tight muscles and activated everything, it’s now time to select a few exercises that will match the primary movement of the workout and wake everything up.
For example, if the workout is based on a heavier deadlift day and you are a bit more advanced, choose something like this:
Explosive drill – Swings, jumps, throws etc
Mobility Drill
If you were more of a beginner, it would look something like this:
Half Kneeing MB Chest Pass
Mobility Drill
In Summary
If you want to maximize your performance and keep your body healthy in the long term, warming up is a must-have component of your workouts. Instead of spending useless time rolling around for countless minutes and just performing exercises haphazardly, spend about 5-7 minutes on exercises that will have the biggest carry over for that day and you’ll begin to not only see a huge improvement in your strength, but also your health.
Author’s Bio
George is a Marine Corps Veteran of 9 years and was awarded an honorable discharge after deployments to Iraq and Afghanistan. He is currently a Master Instructor and Personal Trainer at Equinox in Boston and a licensed massage therapist.
Outside of Equinox, George maintains a fitness related blog that can be found at www.sgtkfitness.com.
He and his wife Shawna reside in Manchester, NH with their daughter Melina and fur baby Lola the dog.
Ever wonder what some of the best coaches/trainers say their favorite mobility drills are? Squat regressions? Favorite exercise in general? No? Well, too bad.
Shane McLean asked some well-known coaches (John Rusin, Meghan Callaway, Meg Julian, Eric Bach, and myself) what some of their favorites are. Go learn something.
My favorite food is potatoes. I’ve never met a potato I didn’t like yet.
My favorite movie line is “I feel the need, the need for speed.” I’m pumped that Hollywood is making a sequel to Top Gun. I’m already counting down the days to its release next July.
I wonder if they’re going bring back Goose from the dead?
https://www.youtube.com/watch?v=7O1ZhHts8MI
Bring the subject back to exercise, my favorite move is deadlifts. If left to my own devices, I’d deadlift, do some curls, slam down some coffee and then go home. However, my coach makes me do a bunch of stuff I hate but really need.
That’s what great coaches do.
Great coaches also have their go to exercises that end up in most of the programs they write. Usually, you need to attend a seminar or deep dive the internet to find out what the smartest minds in the fitness industry are doing.
However, let me save you the trouble. I’ve asked some of the industry biggest names about their go to moves and exercises they never go without. Who knows, you might learn something.
Tony Gentilcore. <– That’s Me
1) Number One Foam Roll Drill. And Why?
My #1 foam rolling drill comes in the form of a brief rant. Now, mind you, understand I am a fan of foam rolling and do encourage my clients to partake prior to each training session. Or after, I don’t care.
This is my ” go to” series.
That being said I do feel many people place too much credence/emphasis on foam rolling. I can’t tell you how many people have come to me seeking advice on why this hurts and that hurts and why they can never stay healthy. Whenever this happens I’ll inevitably ask them to show me their warm-up.
Fast forward 30 minutes.
Yeah, that’s right….it’s not uncommon for some people to spend upwards of 30 minutes (sometimes more) foam rolling. Foam rolling. After that long even Sting, a proponent of something like 7-hour tantric sex sessions, would be like, “come on already, let’s get it over with.”
When this happens, I’ll come straight out and say it: “THAT’s why you’re always hurt.”
People need to get out of this delicate flower, corrective exercise bubble mentality. Sure, foam rolling helps…but not for the reasons most people think. Do it if it makes you feel better. But get the eff off and go TRAIN.
2) Number One Mobility/Flexibility Move. And Why?
My favorite move is the Yoga Push-Up Complex.
I like it because it’s ONE move that hits a lot of trouble areas for most people:
T-Spine Extension & Rotation
Hip Flexor Length
Glute Activation
Hamstring & Adductor Length
Scapular Protraction & Upward Rotation
About the only thing it doesn’t address is small biceps….;o)
3) Your Number One Squat Regression. And Why?
Slowing people down.
Lets discuss this under the guise of butt wink and squatting. It’s a thing.
Basically, it’s a less nerdy way of informing someone “dude(tte), you’re running out of hip flexion so you’re compensating with excessive lumbar motion.”1
Many think the culprit is tight hamstrings. Nope.
The hamstrings are bi-articular muscle crossing both the knee and hip joints. When we squat (go into deep(er) hip flexion) the hamstrings shorten at the knee and lengthen at the hip; there’s very little net increase in length.
When butt wink occurs it’s almost always a lack of tension issue. Meaning, often, there’s lack of pelvic control either due to one of two scenarios:
Lack of strength/stability.
Lack of motor control.
If your trainer tells you it’s because of tight hamstring he’s a dickwad.
In either case one of the best ways to address it is to slow down. You need to control slow before you can control fast. Coaching people up to adopt a better bracing strategy (core on, spread the floor with feet, PULL down into the squat in a controlled manner) will make a significant improvement for most.
On an aside: what may present as a mobility issue (unable to squat deep) may just be a stability issue. Adding a slight anterior load (plate or Goblet Squat) can fix things quickly.
4) One Exercise You Cannot Do Without. And Why?
I know most people who read my stuff think I’m going to say deadlifts here. But I’m not. I think the one exercise I do the most – and incorporate into my client’s programs the most – are carry variations.
What’s not to like about them? They work on core stability, hip stability, posture, grip, and take little to no coaching to perform them. And, they can be done with dumbbells, kettlebells, various barbells, people, you name it.
Just don’t make these common mistakes:
Trainer Meg J (I Guess It’s Like a Self-Titled Album)
Touch Down, or a wall slide, on a foam roller. Not an actual rolling drill, but a great chest opener and client favorite. Much of the general population (and even athletes), battle “Upper Crossed Syndrome“.
Due to how much time we spend behind computers, looking down at phones, or sitting behind a wheel or TV, our necks and shoulders begin to round down and in. This can be a factor in neck, back, and shoulder pain, as well as impact breathing. This drill allows gravity to help naturally open the tight chest area.
2) Number One Mobility/Flexibility Move. And Why?
Wall slides. Like the Touch Down on the foam roller drill, wall slides help opens the chest, engage the back muscles, and bring more blood flow to those areas.
3) Your Number One Squat Regression. And Why?
Goblet squat with raised heels. Goblet squats are excellent for building anterior core (abs) strength and maintaining balance while learning the movement pattern. If someone has tight calves, or several other potential lower body issues, adding plates under their heels allows them to move more smoothly.
4) One Exercise You Cannot Do Without. And Why?
While I’m tempted to pick the phenomenal, almost as good as bacon, exercise of the Deadlift, my final answer will the ASLR (Assisted Straight Leg Raise) with band. This exercise is incredible for building core strength, teaching tension, and getting the hips and abs to work in unison.
Meghan Callaway, Strength Coach
1) Number One Foam Roll Drill. And Why?
Truthfully, I don’t do much with the foam roller. In most cases, I find that when you prioritize stability, the need for foam rolling is much less. While rolling out your quads might feel good, I don’t think it will make or break your performance or overall health.
Many people expend too much of their time energy aimlessly using the foam roller, when their time would be better served focusing on improving other areas of their overall health and fitness.
Note From Tony:
https://www.youtube.com/watch?v=TAryFIuRxmQ
2) Number One Mobility/Flexibility Move. And Why?
I will occasionally use the foam roller to perform thoracic mobility drills, particularly flexion and extension. Of course, whether I use this drill will depend on the individual, and their unique needs.
I like to use the roller to perform band resisted hamstring curls, a single arm push-up/roll-out combo, or ab roll-outs, but obviously these are not flexibility/mobility drills.
3) Your Number One Squat Regression. And Why?
The goblet squat is one of my go-to squat regressions. This exercise helps people master the squatting movement and acquire the requisite levels of technique, strength, and controlled mobility so they can progress to performing more advanced squatting variations.
I also like the landmine squat for the same reasons. (Are Meghan and John Rusin related?)
Negative Goblet Squat
Negative 1.5 Rep Goblet Squat
4) One Exercise You Cannot Do Without. And Why?
I can’t pick one exercise, so I’ll choose two. I cannot go without trap bar deadlifts, and pull-ups, particularly some of my crazier ”play” variations.
It’s important to understand that just because you are utilizing the foam roller as a tool doesn’t necessarily mean that you are addressing soft-tissues. The foam roller can be a powerful manipulator of position in the spine, pelvis and extremities due to the acute force angle it has the ability to create.
So, do I view the thoracic spine foam rolling technique as a self-myofascial release technique? No. I view it as a corrective exercise that addresses the mobilization of the thoracic spine. Like this for example.
2) Number One Mobility/Flexibility Move. And Why?
Single Leg Adductor Rock Back with T-Spine Rotation
Most people have lost the ability to stabilize their pelvis and lumbar spine. This is a problem since the lower portion of the spine is anatomically designed to be stable; it functions best under low amounts of relative movement.
Creating super-stiffness at the pillar is nonnegotiable if you’re a lifter. It starts with positioning the pelvis and lumbar spine together synergistically. But achieving a position is vastly different than maintaining a position, especially when there’s a heavy barbell on your back.
That’s where this movement comes in. It’ll help you brace your core by creating tension in a controlled environment. You’ll relearn what stability should actually feel like.
3) Your Number One Squat Regression. And Why?
Landmine Goblet Squat
This variation provides the full body stability benefits of placing a load into the anteriorly loaded goblet position, but also aids in the balance and coordination requirements of the squat pattern by increasing the ground contact between the barbell and your hands.
Instead of just having your feet in contact with the ground, the barbell is in contact as well.
The unilateral position of the barbell also alters the strength curve, pushing you back into your hips further and further as you ascend deeper into the squat pattern. This characteristic is what makes this variation of the goblet squat the logical starting point for rebuilding the movement pattern from the ground up.
4) One Exercise You Cannot Do Without. And Why?
Trap Bar Farmers Carry.
For long-term orthopedic and functional success, you should be able to pick up a heavy object, stabilize, then walk with it. The inability to do so is a sign your grip is fragile and that you’re susceptible to chronic issues in places like the lower back, shoulders, and elbows.
Not many gyms have dumbbells that go up into the 200’s, so don’t think carries are limited to dumbbells. If you want to train grip with continuous progressive overload, the trap bar or farmers-carry handles, which can be loaded with weight plates, are your best bet.
Why: Chances are you’re spending hours each day in a crouched, internally rotated position which leaves you with poor posture and terrible thoracic mobility. And chances are you like to hoist heavy bench presses every Monday despite your shoulders screaming at you.
While I’m not going to tell you not to bench press, I will tell you to combat poor posture and battle back against achy shoulders with the side lying windmill on a daily basis. Posture takes time to improve. This simple drill attacks one of your biggest weak points to long-term, pain-free training.
2) Number One Mobility/Flexibility Move. And Why?
Groiner with T-Spine Rotation
Why: The groiner with the t-spine rotation attacks two common weak points: hip and thoracic mobility.
By killing two birds with one stone you’ll open up pain-free ranges of motion to improve both upper body and lower body training during a warm-up.
3) Your Number One Squat Regression. And Why?
To improve the squat patterns, I’ll move clients from a typical back squat all the way back to a bodyweight squat to a box.
Why such a regression?
It’s much easier to rebuild a movement from the beginning than taking a stab in the dark with other regression models. By doing a body weight squat to a box you’ll reinforce basic mechanics from holding an active foot position to properly shifting the hips back, pushing the knees out, and bracing the abdominals without weight.
Often, this simple regression will progress quickly through the following process: bodyweight squat to box>bodyweight squat>goblet squat to box>goblet squat> goblet squat with 5 second eccentric> barbell squat of your choice.
4) One Exercise You Cannot Do Without. And Why?
Front Squats.
For starters, front squats require hard work, which most gym goers avoided like the bubonic plague, opting to post every gym P.R. and dozens half-naked selfies on Instagram. Further, few exercises match the high-performance benefits of the front squat.
Anterior bar placement keeps the torso vertical, preventing the hips from going into an excessive anterior pelvic tilt, and requiring incredible core strength to prevent flexing forward.
Anterior bar placement forces lifters to attain an upright posture, decreasing shear stress on the spine, a bonus for minimizing back pain.
Front squats require scapula and clavicle elevation and upward rotation to keep the elbows up and the bar in proper position. This requires the traps, serratus anterior, levator scapulae, rhomboids, and lats to work in conjunction to hold position and prevent you from dumping the bar forward.
This gets you yoked and prevents you from developing smeagol like posture.
Wrapping Up
I hope you take this new-found knowledge and apply it to your own or client programs. These exercises will have you and your clients moving and feeling better and crushing life.
And it didn’t cost you a dime.
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.
