Categoriescoaching Exercise Technique Program Design Strength Training

Why Train the Posterior Chain?

Today’s guest post comes courtesy of Zak Gabor, a MA-based physical therapist and strength coach. His alma mater – Ithaca College – also happens to be my alma mater’s – SUNY Cortland – sworn enemy.

But he’s cool…;o)

Enjoy!

Not only can tapping into your posterior chain get you extremely strong, help improve athleticism and give you the butt of your dreams, it can leave you significantly less injury-prone, especially with low back and knee injuries.

Photo Credit: Dr. John Rusin

I am here to discuss how and why posterior chain strength needs to be a priority in training (that is, of course, if you want to decrease your chance of getting injured.)  Training your posterior chain doesn’t guarantee injury prevention but it sets you on the right track for building a strong foundation.

What is the Posterior Chain?

In the strength and conditioning world, the posterior chain consists of the erector spinae, gluteal muscles, hamstrings, and gastroc/soleus complex.

Note from TG: “Posterior Chain” was also the original name of Thor’s hammer.

But it actually wasn’t.

Why is the Posterior Chain So Damn Important?

This is an area that I am extremely passionate about. What can I say, I’m a butt guy, but for good reason.

I truly believe that incorporating posterior chain strengthening into training can save tons of money on healthcare costs for low back and knee injuries, but more importantly, keep you healthy! 

As the PT profession is constantly evolving, my goal is to get clients in the door and teach them ways stay healthier, versus having patients in for rehabilitative purposes.

Lets dive into two of the major joints that are especially vulnerable to injury in the lack of adequate posterior chain strength:

Low Back:

Oh yeah, baby.

Over $80 billion spent each year on low back in healthcare… simply unacceptable. 

To me, if you know how to strengthen your posterior chain, that means you know how to hip hinge (i.e. load the glutes and hamstrings effectively while keeping lumbar spine neutral).  For anyone who knows what a freak I am about preaching this movement pattern, this right here is the primary reason why! 

Am I saying that if you can hip hinge you will never get back pain? No.  I am saying that understanding the hip hinge pattern will give you a much better chance at preventing low back pain.  The simplified reason is two fold:

1) Lifting loads from the ground with a neutral spine= less likely to hurt low back

-Now, now, not trying to be dogmatic, but research don’t lie.

Spines ARE resilient, we need to be able to tolerate both flexion and extension. 

Yet, if you are like me, and respect the work of one of the most influential low back researchers (Dr. Stu McGill) then you know that repeated flexion especially under loads; leave the lumbar spine vulnerable to injury.

Therefore, learning how to properly hip hinge and maintain a neutral, stiff, spine throughout the movement can not only prevent injury, but can also get you the butt of your dreams.  Enter strengthening the posterior chain.

2) Strengthening posterior chain = less likely to hurt low back

Simply put, a strong butt (Gluteals) will decrease your risk of low back injuries. 

There is a ton of research out that indicates how important gluteal strengthening is for low back rehab.  Lets simplify this in the pre-hab lens. 

Glute Max is one of, if not the most, powerful muscles in the human body.  Unfortunately, most individual’s glutes are offline thanks to endless hours of sitting.  If we can strengthen the most powerful muscle in the body (which just so happens to neighbor and play intimately with the lumbar spine), wouldn’t it make sense that it would be good protection for the lumbar spine?  Just sayin’

Knee:

The knee gets a little bit more technical, but I will try to keep it simple.

The knee as a joint is extremely vulnerable, to say the least. 

It is literally two bones sitting on top of each other with little to no bony stability…meaning it gains its stability primarily from soft tissue structures both inert (meniscus, ligaments) and contractile (quads, hammies, and a whole lot more). 

Believe it or not, the knee actually has more evidence online than low back for its correlation of posterior chain strength preventing injuries.

A lot of the research is specific to ACL injury prevention, but honestly, mechanics resulting in various knee injuries are often similar to ACL mechanics.

One of the predisposing factors to knee injury is what is known as dynamic valgus (knee collapsing inward) mostly brought on by quad dominance. 

The other major way it can be brought on is by lack of posterior-lateral hip control. 

Most individuals are quad dominant because of sitting all day, turning off the glutes and hammies, and leaving the quads as primary movers.  Here is a photo of one of my favorite examples of a dynamic valgus brought on by quad dominance (i.e. the quads winning the tug of war on the femur and pulling into dynamic valgus:

This is called “RG 3’ing.” Named after NFL Quarterback, Robert Griffin III.

Notice how his knees cave in as he develops power, this is a great example of when even “healthy” people can be predisposed to injury. Don’t RG 3….

How do we combat this? Well, this answer is multi-faceted, but Ill give you a hint… one of the best ways it to strengthen the posterior chain. 

It’s really that simple.

There are TONS of ways to strengthen and target the posterior chain.  As a matter of fact, just peruse Tony’s awesome website, and you will find tons of exercises… as I did when I was just a newbie in the S&C world.

Here are a few of my favorites:

1) Glute-centric: Bridging, every bridge variation….

2) Hamstring-centric: Nordic Hamstring curls (also AWESOME evidence for preventing hamstring strains)

 

Note From TG: This is an older video. So, relax internet trainer who doesn’t even perform this exercise in the first place, but is quick to point out how it’s not perfect technique. Am I bending a little too much from the waist? Yes. Is the music on point? Yes.

Here’s a nice regression:

3) Compound post chain: DEADLIFT, RDL, KB swings

Conclusion

You still need to train your anterior chain too! However, in a world where we’re stuck sitting for hours on end and prone to training our “mirror muscles,” placing more of a premium on the posterior chain is never a bad idea. For many reasons.

Anyone who might be interested in learning more and truly mastering the hip hinge, we will be hosting workshop July 24th at RX strength training in Medford, MA.

Either way, feel free to email me should you have any questions or anything about this you would like to discuss!

Peace, love, and glutes

About the Author

Zak GaborDr. Zachary Gabor, PT, DPT, CSCS, USAW, is a 2015 graduate from Ithaca College where he earned his Doctorate of Physical Therapy.
Prior to that, he earned his Bachelor of Clinical Health Science degree from Ithaca College in 2013. Zak is also a Certified Strength and Conditioning Specialist (CSCS) through the National Strength & Conditioning Association (NSCA), and a Sports Performance Coach through USA Weightlifting (USAW).
Throughout his doctorate program, Zak served as a Teaching Assistant for several physical therapy courses including gross anatomy and musculoskeletal examination and evaluation. He also spent over three years providing personal strength training to clients and athletes.
Zak is passionate about teaching and educating, both of which are very important cornerstones to any patient’s plan of care. In addition, Zak’s clinical experience is rooted in sports-based orthopedic rehabilitation and physical therapy, with an emphasis on strength training and sports performance.
A firm believer in continuing education to better serve the patients, clients and athletes he works with, Zak is dedicated to constantly learning. His future post-gradation coursework will include: manual therapy courses, dry needling certifications, and sports certification specialist designation.
CategoriesAssessment coaching Corrective Exercise Program Design

A Thoughtful Discussion on Low Back Sparing Strategies. Actually, Less “Thoughtful” More “Meandering”

I often joke that “lifting weights isn’t supposed to tickle.”

When you’re pushing, pulling, carrying, thrusting, and otherwise hoisting things around for the heck of it…you’re bound to end up with a few bumps and bruises along the way.[footnote]Hopefully it’s getting you laid too.[/footnote]

Honestly, I can’t think of the last time my body was 100% devoid of any type of soreness or semi-nefarious “huh, well that doesn’t feel fantastic” sort of vibe.

I’m not referring to pain. Nothing that diminishes my ability to live my day-to-day life. Just, you know, sometimes my first step out of bed or sitting down to drop it like it’s hot isn’t the most enjoyable experience in the world.[footnote]Except for the dropping like it’s hot part. That part’s awesome.[/footnote]

(Anyone who’s performed heavy squats the day prior can commiserate).

A lifetime of playing sports and training will do that to a body.

But that’s the point.

Lifting weights and pushing the body outside it’s comfort zone is what allows us to adapt and come back stronger and more resilient; to take on the world (or the squat rack) and tell it to GFY.

All that said: it still sucks donkey balls when the inevitable happens. We take things too far, go too heavy, or move juuuuust the right way for something wrong to happen.

Arguably, nothing stagnates or deflates progress more in the gym than a jacked up lower back.

Statistics will say that we’ve all been there. Or, alternatively, as fitness professionals, have worked with someone who’s been there.

So I figured today I’d shoot from the hip and fire back some quick-hitting suggestions/insights/alternatives to consider when working with someone dealing with low-back pain.

In No Particular Order

1) Except for this one. This is super important.

I’ll kick things off with the grandiose, off-kilter statement that if something hurts…don’t do it.

https://www.youtube.com/watch?v=a1Y73sPHKxw

 

Fucking profound, right?

Dr. Stuart McGill will advocate for provocative tests/screens to be performed – slump test, toe touch, McKenzie drills, etc – in order to figure out the root cause or possible source of someone’s back pain.

The stark contrast should be done outside of that window. It’s imperative as a coach, trainer, clinician, wizard, to demonstrate pain-free movement to the client/athlete. The objective should be to mute or pump the brakes on pain and start to mold more of a “movement quality” campaign.

Dr. McGill often refers to this as “spinal hygiene.”

2) Speaking of Dr. McGill

You should read his book Ultimate Back Fitness Performance. Specifically pages 1-325.

Spoiler Alert: it’s 325 pages long.

A more “user-friendly” text would be his latest book, Back Mechanic.

3) Back to “spinal hygiene.”

The good Doc refers to this as:

“The daily upkeep of your back. It includes your recovery exercise routine as well as changes to your existing daily motions all day long. Success in removing back pain requires removal of the movement flaws that cause tissue stress.”

This could refer to something as simple and innocuous as teaching someone how to sit in a chair properly, or even how to stand up from a chair.

As counterintuitive as it seems, those who have more flexion-based back pain will feel more comfortable in flexion. Likewise, those with extension-based back pain will feel at home in extension.

It’s weird.

So, often, taking the time to clean up activities and endeavors outside of the gym will be of most benefit.

As the saying goes: “we as trainers/coaches have 1-2 hours to “fix” things, and the client/athlete has 23 hours to mess it up.”

Other things to consider:

  • Walking. This is an excellent fit for those with low-back pain. It’s just important to make sure they’re not defaulting in forward head posture and a slouched posture. McGill refers to this as the “mall strolling” pattern. One should be more upright and swing the arms from the shoulders (and not the elbows). This provokes more of a “pertubation” to the body helping to build spinal stability.
  • Grooving more remedial hip-hinge patterns like I discussed in THIS article. Getting someone to dissociate hip movement from lumbar movement is a game-changer..
  • Pigging back on the above, the hip hinge creeps its way into EVERYDAY things like brushing one’s teeth or bending over to pick something up off the ground (golfer’s lift). Anything that can be done to spare the spine (discs) and make it less sensitive to pain is a win – no matter how trivial the activity.

4) Synchronous Movement

Learning to “lock” the ribcage to the pelvis is another key element to managing back pain. The abdominal brace is of relevance here. Basically the entire core musculature – not just any one muscle (ahem, transverse abdominus (drawing in method) – needs to work in concert and fire synchronously to spare the spine and offer more spinal stability.

One drill in particular that hammers the point home is the Wall Plank Rotation.

 

Here an abdominal brace is adopted and the objective is to “rotate” the entire body as one unit, locking the ribcage to the pelvis. Many will inevitably rotate through their lumbar spine and then the upper torso will follow suite.

5) Neutral Spine – Always (But Not Really)

The spine IS meant to move.

Neutral spine is paramount, but it benefits trainees to tinker with end-ranges of motions (in both flexion and extension) if for nothing else to “teach” the body to know how to get out of those compromising positions – especially when under load.

During our workshops together, Dean Somerset will often demonstrate to the trainees how squatting into deeper hip flexion (unloaded, and to the point where butt wink happens) can be of benefit to some people. The notion of learning where a precarious position is (and how to get out of it) is valuable.

I’ll use the simple Cat-Camel drill to teach people that it’s okay to allow the spine move.

 

Also of Note: I’d argue we’ve been so programmed into thinking that all spinal flexion is bad and that a baby seal dies every time we do it, that it’s caused a phenomenon referred to as reverse posturing.

The idea that more and more people are now “stuck” in extension, and thus at the mercy of a whole spectrum of other back issues (spondy, etc).

You can read more about that HERE.

Suffice it to say: we can’t discount Rule #1…helping to build improved spinal endurance/stability.

Plain ol’ vanilla planks come into the picture here.

This:

Not This:

This:

  • Keeping people honest and accountable on proper position (not “hanging” on passive restraints and dipping into excessive lumbar extension) is kinda of important.
  • Rule of thumb is to be able to hold a prone plank 120s, side plank (per side) for 90s. McGill will note it’s a RED FLAG if there’s a huge discrepancy between right/left sides.
  • I prefer more of an RKC style once someone is ready. This helps to build more bodily tension, to the point where everything – quads, abs, glutes, eye lids, everything – are firing. Ten seconds is torture when done right.

However, we can always graduate to less vomit in my mouthish exercises. As much as planks are baller and part of the equation to helping solve someone’s back pain, they’re about as exciting as watching a NASCAR race.

6) A few favs include:

Elbow Touches

https://www.youtube.com/watch?v=AUgz2U65KPc

 

Progressing lower and lower towards the ground.

Farmer Carries – all of them

 

Offset Loaded Exercises

 

I love offset loaded exercises for a variety of reasons. But most germane to this conversation is the fact that there’s a heavy rotary stability component when performing them.

Getting people moving and performing more traditional strength & conditioning drills – assuming they’re pain free and of high movement quality – will help to get them out of “patient mode,” and more excited to stick to the plan.

7) A Few Other Ideas to Consider

Don’t be an a-hole and marry yourself to the idea that everyone HAS to deadlift from the floor and that everyone HAS to pull conventionally.

The only thing people HAVE to do is sign up for my newsletter. (wink, wink, nudge, nudge)

Sometimes we have to set our egos aside and do what’s best for the client/athlete and what’s the best fit for them. I think the trap bar deadlift is a wonderful tool for people with a history of low back pain.

To steal a quote from Dr. John Rusin:

“Without sending you back to Physics 101, the forward position of the barbell causes a less than optimal moment arm to stabilize the core position in neutral while moving some serious loads off the floor.

During the traditional deadlift, the center of mass (barbell) falls in front of your body, therefore causing the axis of rotation of the movement to be farther away from the load itself.  This all translates into increased shearing forces at the joints of the lumbar spine, putting all the structures, including intervertebral discs and ligaments at increased risk of injury with faulty mechanics of movement.”

The trap bar deadlift results in a better torso position for most people and less shear load in the spine. For anyone with a history of low back pain this is a no-brainer.

Use an incline bench rather than a flat bench when programming pressing movements. It’s just an easier scenario for most people and less “wonky” of a position to get in and out of.

Too, program more standing exercise variations – standing 1-arm cable rows, pull-throughs, landmine presses, Sparta kicks to the chest.

CategoriesProgram Design

Early Morning Exercise: 2 Tips To Make It More Effective

Q: I have been lifting weights now for about 3.5 months and have been happy with my results. However, I have been feeling a little tired during my last few workouts. I believe that it is because I am lifting heavier weights than when I started.

I workout in my home and workout early in the morning, usually at 5am.

I think my problem is that I am working out on an empty stomach since I literally roll out of bed, take my pre-workout and go at it. I started taking casein before I go to bed and it seems to work a little. Unfortunately, this is the only time in the day I can fit in my workouts, so moving workout time is impossible. All I have been able to find is that I may need to add a pre-workout meal.  Do you have any suggestions?

A: Whether it’s due to family obligations, work, school, or because some of us stay up late fighting crime (or more realistically, playing video games), sometimes the only way we can squeeze in a workout is if we do so early in the morning.

While that’s fine, and there are plenty of people who do very well with that sort of schedule, there are some things to consider/address.

1. Spine Stiffness

Rolling out of bed at 5AM and immediately turning into some exercise Nazi – busting out sit-ups, push-ups, heavy squats, kettlebell swings, and the like – while admirable, probably isn’t ideal.

Can you at least brush your teeth and get the “eye boogers” out first?

The key word here is immediately.

Ever notice how much it sucks to try to bend over and put your socks on first thing in the morning compared to later in the day?

Dr. Stuart McGill has done a ton of research on spine mechanics and he’s noted that the spine is very “stiff” first thing in the morning.

Namely, because we’ve just spent the past 6-9 hours sleeping on our backs, our spine decompresses, collects water, which in turn increases annular tension within the discs themselves.

With this in mind, it’s generally not a good idea to begin exercising soon after hitting the snooze button for the seventh time.  Ideally, once out of bed, you’d want to hold for about 30 minutes before you begin to exercise.  More specifically, though, this pertains to exercise which will require a lot of bending over, rotating, or nunchucks.

Going for a walk or light jog = no biggie.

Lifting heavy stuff = hold off 30 minutes.

I see one of two options happening:

1.  Get up 30 minutes earlier and just chill out.  Stand-up, read the paper, drink a protein shake (more on this in a bit), watch a few LOLCat videos, I don’t care.  Just don’t hop out of bed and immediately walk over and start busting out some deadlifts.  Wait 30 minutes.

2.  If time is a factor, getting up even earlier sounds as enticing as watching an episode of Dancing With the Stars, and you don’t have the luxury of waiting, you can still start training early, but save the “heavy” stuff for later in the workout after you’re warmed-up and have been moving for a bit.

It may look something like this.

Full foam rolling and dynamic warm-up

Note:  try to keep most of the warm-up to standing options only.

A1.  Chin-Ups 3×5
A2.  Standing Split Stance Landmine Press 3×6-8/arm
B1.  1-Arm DB Row 3×10/arm
B2.  DB Goblet Reverse Lunge 3×8/arm

C.  Trap Bar Deadlift 3×5

D1.  Rotator Cuff
D2.  Additional Core Work
D3.  Take a shower, stinky.

2.  Should You “Break” the Fast?

Didja see what I just did there?

Some people can eat a ginormous meal right before training and feel fine.  Others will just look at a bowl of oats and hightail it to the bathroom after their first set. It’s purely individual.

Here it will take a bit of experimenting on your part to see what works for you.

The while casein vs. whey protein thing is overplayed.  It’s generally accepted that casein, since it’s slower to absorb, is a better protein to ingest to help preserve or “protect” muscle mass.  Conversely, whey protein, since it’s absorbed quickly, is best to take immediately after a training session to help jump-start the muscle repair process.

While not a wrong train of thought, it’s definitely sensationalized.  Yes, casein is absorbed slower compared to whey. But the last time I checked, and I believe smarter people than myself such as Alan Aragon and Mike Roussell have confirmed this, we’re talking minutes, not hours.

In the grand scheme of things it doesn’t matter that much, if at all.

One thing that I’m adamant about, however, it telling people NOT to train on an empty stomach.  While intuition – and a lot of faulty information, logic, and magical fairies making things up on the internet – says that training on an empty stomach will help one burn more fat, I have some news for you.

Your body is a lot smarter than you.

Even if you eat carbs before a workout, substrate utilization (ie: what the body burns) during exercise doesn’t really matter.  At the end of the day it’s about what the body is doing AFTER and IN-BETWEEN training sessions.

If you train on an empty stomach you have no “gas in the gas tank” and you’re essentially exercising on fumes.  Sure, you may burn a greater percentage of fat (as preferential fuel source, depending on degree of exercise intensity), but the TOTAL calories being burned as a whole – because you’re energy levels are in the crapper – is so insignificant, that it won’t matter anyways.

To that end, I much prefer to see people train with something in their stomach if for nothing else to give them a little boost during their workout.

It’s NOT about substrate utilization! It’s about fueling your workout!

What you can eat, however, is the million dollar question.  Some people do well with a simple protein shake and maybe a small piece of fruit beforehand. Others do well with a small bowl of oatmeal or cereal.  Hell, you can have last night’s leftover pork chop for all I care.

The point is: Eat something!  Please.

CategoriesUncategorized

The (Not So) Obvious Causes of Low Back Pain

Back pain is a bitch.  There’s really no other way to describe it. It’s been said that 80% of Americans will experience it at one point or another, which, when you run the numbers, is like four out of five people.  Yep, that’s what I like to call math.

Needless to say, back pain bites the big one and it’s easily the #1 cause for things like days missed from work, training days lost, not to mention the burden it places on health care costs.

The mechanisms for back pain are many, but can really be categorized into two camps:

1.  One, massive, blunt force trauma:  car accident, falling off a ladder, getting Terry Tated in your office for not refilling the coffee pot.

2. Repeated, low-grade, aberrant motor patterns which inevitably lead to something bad happening.  Sitting at a desk all day comes to mind. In addition, we all know of someone who either bent over to tie his or her shoe or simply to pick up a pencil who ended up blowing out their back. The body is going to use the path of least resistance to get the job done, and unfortunately, because most people have the movement quality of a ham sandwich (poor hip mobility, poor t-spine mobility, etc), the lumbar spine, literally, gets eaten up.

While it’s a bit overkill, our spines can be thought of as a credit card.  Bend it back and forth enough times, and eventually, it will break.

As a coach who works with elite athletes as well as people in the general population, I’ve seen my fair share of back issues, and I wholeheartedly feel that a structured strength training regimen geared towards improving movement quality, addressing any postural imbalances/dysfunctions, as well as “cementing” proper motor patterns is one of the best defenses in preventing low back pain in the first place.

Coaching someone how to achieve and maintain a neutral spine (something I wrote about HERE and HERE) would be high on the priority list.

Coaching someone how to properly perform a hip hinge or helping them clean up their squat pattern – utilizing the appropriate progressions (and regressions) – would also be kind of important.

And, of course, we can’t neglect staples like encouraging spinal endurance (planks), as well as placing a premium on proper lumbo-pelvic-hip control (core stability exercises like chops/lifts, Pallof Presses, and the like).

All of these things are great, and certainly will set people up for success, but there are many (MANY) less obvious components that often get over-looked.

Stealing an analogy from the great Dr. McGill – it’s the hammer and thumb paradox.  Lightly tap your thumb with a hammer and not much will happen.  No big deal, right?  After a few thousand taps, however, you’ll be singing a different story.

Keeping this theme in mind, lets take the birddog exercise.  Simple exercise, that many fitness professionals use with their clients to help improve dissociation of the lumber spine from the hips, and to teach co-contraction of the anterior core and erectors with little to no spinal loading.

Simple exercise, for sure, but not quite so simple in it’s execution.  If you glance at the picture to the left, you’ll notice the concave shape of the back and see that she’s just hanging on her lumbar spine.  Not exactly ideal execution.

If this were someone suffering from low back pain, would this alleviate their symptoms or make them worse?  My guess would be the latter.

Taking it a step further, have you ever watched people foam roll?  There’s no questioning it’s efficacy towards helping to improve tissue quality, and we have every one of our clients do it prior to their training session.

The thing to consider, though, is that when you’re dealing with someone with a history of low back pain – whether they’re currently symptomatic or not – you need to stay on top of them so that they’re not making the same mistake as above and hanging on their lumbar spine; essentially living in a constant state of extension.

Rather, what should happen is that they “brace” their core and maintain more of a neutral spinal position as they roll around (reference the fine looking gentleman to the right).

It’s borderline OCD, I know……..but I can’t stress enough how important it is to make the small things matter.

Take away the hammer.

Using an example that’s a bit more exciting, lets take the overhead press and break that down.  Now, I have nothing against the overhead press – far from it.  But when you actually watch a vast majority of people perform it, don’t be surprised if your eyes start bleeding.  With a keen eye, what you’ll almost always witness is someone substituting excessive lumbar extension for shoulder flexion. But damn, it can look gooooooooooood at times.

When this happens, it’s usually beneficial to regress the exercise a bit and take some of the joints out of the equation, ALA the Gray Cook approach.

In the half kneeling position, I’m essentially taking my lower half out of the equation where I can now focus on pressing the weight over my head WITHOUT compensating with the lumber spine.  The key here is to “dig” the rear toes into the ground and to squeeze the glute of the trailing leg, hard!  As I press, I’m thinking “elbow to ear.”

Moving to a standing position, strength coach Dave Rak (he’s single, ladies) demonstrates a variation he showed me with one hip flexed:

Here, we’re still able to “lock” the lumbar spine in place and alleviate as much body english as possible.  What’s more, there’s an awesome glute activation component in the trailing leg.  Yes, I understand you won’t be able to use as much weight, but that’s not the point (yet). Once we can perfect the movement pattern, and take some of the burden off the lumbar spine, then we can load it and satiate our inner meathead.

Belly Breathing – The Right Way

One last point to consider, and this is something that I never even thought of until Bill Hartman pulled a Bill Hartman and made me realize how stupid I am, is the idea of belly breathing into the belt.

I’ve stated my opinion on weight belts in the past, and have always been told to PUSH OUT in order to increase intra-abdominal pressure (and thus, spinal stability).

As Bill demonstrates in this video, that’s not necessarily correct:

And there you have it:  just a few more things to consider when discussing the topic of low back pain.  Sometimes it’s not the quite so obvious things that are causing the issue(s).

Have your own ideas to share?  I’d love to hear them below.

CategoriesUncategorized

Shatterproof Your Spine

In an industry that’s inundated with movers and shakers promoting their watered down products, it’s always refreshing to have the opportunity to promote something I feel will help a lot of people. Back in 2009 (maybe it was 2010), fellow colleague John Izzo asked if I’d be willing to watch his DVD, Shatterproof Spine.

As the name suggests, it covers the spine (more specifically, lower back pain) and highlights a workshop that John did with a number of trainers at the facility he used to manage back in the day.

Note:  he now OWNS his own facility.

What I liked best was that John mixed the perfect formula of science/research and combined it with the perfect blend of practical knowledge into an easy to follow, easy to assimilate format.  Truth be told, he left no stone unturned covering topics such as assessment, corrective exercise for for low back health, proper posture positioning, understanding the role of fatigue as it relates to core strengthening, and much much more.

All told, I loved it, and it’s consistently one of the more popular DVDs that’s “borrowed” out of our Cressey Performance Resource Library.

Thing is, you can’t purchase the DVD anymore – it’s sold out (which should tell you something).  As such, John has decided to re-release Shatterproof Spine as an instant download, so you can watch it anywhere at any time.

Reciprocally, while the product alone is outstanding, John has “sweetened” the pot by also including a couple of  incentives:

5 Practical Drills to Identify Low Back Pain Sufferers – The book is complete with some applicable drills that John uses with his general population clients to help better understand which direction to take his programming, and also serves as a nice adjunct to his screening process.

Eye of the Trainer – Video download along the same lines of using certain exercises as observational assessments and helping trainers plan accordingly with their exercise programs.

Combined, this is a fantastic resource for any personal trainer out there looking to take his or her craft to the next level, and separate themselves from the masses.

To that end, I wanted to share an interview I did with John highlighting the release of Shatterproof Spine. In an industry that is notorious for less than exemplary practices, John is one of the rare few who “gets it,” and is recognized as one of the leaders in personal training standards.

Enjoy!

TG: John, lets get the particulars out of the way.  For those who may not be familiar with you or your work, can you give my readers the Cliff Notes version?  Where are you located? What’s your background? What’s the main demographic that you work with?  Do you like walks on the beach?

John Izzo:  Thanks for having me Tony. Here is the gist of Izzo…I am a personal trainer located in Manchester, CT about 15 minutes away from Hartford. Years ago, I thought I wanted to be a strength coach….so I focused my attention on young athletes in a commerical gym setting. Didn’t work out. Being inside a commerical gym, every kid that called himself an “Athlete” wanted to train like a bodybuilder.

Sooner than later, I was getting more and more general population clients walking up to me looking for directions to their goals: better health, losing fat, and getting stronger. They were seeing what I was doing with many of the younger guys and thought that I can help them out. Well….I was able to and soon over  90% of my clientele were “normal” Joe’s and Jane’s looking for better function. Training younger athletes started to dwindle down and I turned my attention to helping people improve everyday performance. This was back around 2002. Around 2007, I came to the realization that I was a personal trainer–not a strength coach

Through the years, I found myself in management running the day to day operations; outfitting facilities, and balancing budgets. Thinking I can turn my back on personal training and make more money in management, I found out that I was wrong. Managing others is a bitch. You try to get everyone on  the same page–same thought process as yours–but its never easy. As a gym manger, you are listening to people bitch and moan about changing channels on the TVs; music volume, someones hygiene on the treadmill, or trainers having sex outside. (Yes, that is a true story and guess who was the one that had to knock on the car window?)

TG:  Ohhhhhhhhhhhhhhhhhhhhhh snap. BOM CHICKA BOM BOM.  Okay, sorry.  You were saying……

JI: Anyways….my love to train others soon won. I returned back to full-time training in 2008. I opened my own facility in 2010 and it is mainly a one-on-one private training studio. I do teach group strength classes, but my love shines in one on one. That is where I feel I am a coach.

TG: Even though you and I have never met, we’ve exchanged several emails throughout the years, and I’m always amazed at just how “real” you are, never hesitating to call BS on anyone or anything. This is your chance to sound off.  You and I both know that the fitness industry can be a circus – at best.  What are some of the things, as of late, that really get your goat?

JI:  Oh boy…are trying to get me in trouble…? The truth is, its not that I enjoy calling BS on anyone, I just feel that any good, honest adult should. I truly have a love for what I do, what you do, and what many fit pro’s do. I feel sometimes the industry is tainted with people that don’t belong here.  I ‘ll put it to you this way…I know you are a big movie buff. Remember that scene in “Behind Enemy Lines” with Owen Wilson? That is one of my Top 10 best movies, BTW.

Anyway, remember the scene when the evil admiral was dead-against the US Marines going in to save Owen Wilson? Remember when the Marine captain was going over the Intel with his team on the deck and then the admiral showed up with some “French troops”? The admiral stated that the French troops “would be going in for the extraction”. Those guys didn’t belong there! Those guys had ZERO attachment to our guy down behind enemy lines! They didn’t care about our man. They were not going to give 110% effort, because there was no passion for Owen Wilson!

Well, that’s how I feel about alot of the guys that turn personal trainers’ attention away from serving the client and make them focus on making money. They don’t belong in our industry. They know what they are doing. They are feeding on a fear or scarcity that young, under-developed trainers have. And to me, they continue to hurt the industry—not help it.

TG: Okay, lets talk Shatterproof Spine. What was the impetus behind making this product?

JI: Around 2008, I was working with alot of golfers (still do). Alot of these guys were working at the investment firms, private business, or playing bridge all day and then wanted to hit the course. Well, many of them were having major back pain and it was affecting their swing.

If you can’t swing, you can’t play golf. If you suck at golf, no one is going to ask you to meet them for 8:30am tee off.

So, I went to work researching Dr. Stuart McGill and Shirley Sahrmann’s books. The info I found was fascinating and once I put it to practice with my golfers, they began to tell me how their backs felt better. As a trainer, you have to realize that everyone knows someone that has some sort of low back pain. Some people hide it, some people disregard it, and some people take medicine or have surgery for it.

The job of the trainer is to help people alleviate the symptoms of low back pain and restore optimal function. When it came time for me to teach a workshop for new trainers, I put together a slide-show that would encompass everything I had learned from the authors, along with my own findings–including videos with my golfers. The participants in the workshop were amazed at how much help they can provide (as trainers) to their clients simply by designing exercise programs more carefully and utilizing the drills in the video.

TG: On that front,  what do you feel are the biggest mistakes trainers and coaches make with regards to working with clients who suffer from acute or chronic lower back pain?

JI: Mistake #1: Trainers ignore client’s complaints of low back pain. Personal trainers tend to ignore the small, subtle comments people make about low back pain and continue on with a strength training program. Or they tend to think a plank will fix everything. These trainers need to research more about mechanical low back pain and possibly learn the benefits of massage therapy, ART, and corrective exercise.

Mistake #2: Trainers shy away from giving clients challenging workouts because of low back issues. It is a double edged sword. New trainers–especially–tend to give clients very subtle, boring isometric exercises or tubing exercise that really make a client want to gag and leave

 

Truth is, most people that suffer from low back pain are probably overweight, sedentary, and lack adequate core strength. Trainers tend to be “too careful” because they don’t know how to approach and design an exercise program that can include drills to strengthen the core and relieve low back tightness, improve hip mobility, and add flexibility. Hence, they do nothing and the client gets nothing.

TG:  Great points on both fronts John.  Elevator Pitch:  who will benefit most from this product?

JI: Shatterproof Spine, Eye of the Trainer, and 5 Practical Drills eBook are really designed with the personal trainer or strength coach in mind. That’s not to say that your average exerciser can’t benefit from the drills demonstrated in the hands-on portion of the workshop.

TG:  Thanks John.  For those interested in more information on John (and his products), visit his site HERE. In addition, for those interested in Shatterproof Spine, what are you waiting for GO!!!

—-> Shatterproof Spine <—-