Categoriespersonal training Program Design Strength Training

Lets Play Favorites

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.

Copyright: ozimician / 123RF Stock Photo

 

Lets Play Favorites….

My favorite color is blue.

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.”[footnote]People don’t really talk like this, so hence the term “butt wink.”[/footnote]

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)

Instagram HERE.

1) Number One Foam Roll Drill. And Why?

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.

Trap Bar PR, Baby

 

Climbing Pull-Up w/ Towels

 

Dr. John S. Rusin, PT, DPT, CSCS, ART, FMS1-2, SFMA, FDN

1) Number One Foam Roll Drill. And Why?

3-Way T-Spine.

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.

 

Eric Bach, BS, CSCS

1) Number One Foam Roll Drill. And Why?

Side Lying Windmill

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.

Categoriescoaching Female Training

It’s Time for Women to Buy Into Strength Training

Today’s guest post comes courtesy of NY-based personal trainer, Meg Julian and covers a topic I feel is very important: the notion that some women still have a phobia about walking onto a weight room floor.

It’s gotten better in recent years, but there are still some roadblocks which Meg discusses below.

Enjoy.

Copyright: mavoimage / 123RF Stock Photo

 

It’s Time for Women to “Buy Into” Strength Training

Houston, we have a problem.

Most women understand the importance of strength-training, but there is still a full-blown phobia of the weight room floor.

In case you missed it, strength-training

  • Builds muscles,
  • Increases or maintains bone density,
  • Boosts mood by relieving stress and building confidence,
  • Helps fight against chronic disease and
  • Exponentially increases your awesomeness.

So what’s the hold-up?

This video might offer some clues:

 

Even though most women know they should be lifting, a number of factors inhibit the urge to actually cross over the threshold of the weight-room floor—which isn’t just disappointing, but bad for their health.

So how can we convince women to buy in to the idea of committing to the iron jungle?

John Kotter and Lorne Whitehead have a tremendous book, “Buy-In: Saving Your Good Idea From Getting Shot Down,” about the concept of getting others to buy into an idea. Kotter and Whitehead provide four reasons why a magnificent idea (see: strength-training) gets shut down:

  • Death by delay
  • Fear-mongering
  • Confusion
  • Character assassination

Let’s look at how these issues are often at play in women’s heads when it comes to strength-training.

Death by Delay  

We are great at finding a good reason to put off obligations… until Monday/after exams/once we get past the holidays. This can be a never-ending cycle,  Because a “good time” is never going to knock on the door and offer us Girl Scout cookies. The good news is that we can create “a good time.”  

The more we put off strength-training, the more our muscles, hormones and mind-set get stuck in the same old comfy rut. It doesn’t get easier. On top of that, women reach our peak bone mass in our 30s, which means fighting an uphill against osteoporosis going forward.   

Don’t delay. The time to start is now.

Fear-Mongering

There can be a lot of fear when starting to lift weights.  Fear of the unknown or looking like you have no idea what you are doing is something I often hear from clients, and that’s something that gets its own section, below.

In the meantime, we also might have a lingering fear of being watched or judged by others. I understand, but really, most people are either too focused on themselves to notice you or are praying you won’t take the piece of equipment they want to use. But to be safe, here is a list of gym etiquette rules.

If someone if making your feel uncomfortable, please alert the gym staff and they will handle it… because that’s not cool.  The gym setting shouldn’t be unlike any other public setting.  Think of the grocery store. Yes, there is a chance someone is looking at you and your cart, but so what? You need food and you need the benefits from strength-training.  

Fear of other’s sweat and grossness? Valid. But most gyms have antibacterial spray and paper towels  everywhere —which is better than most public settings. Just sayin’.

Confusion

Back to the fear of not knowing what to do.

I highly recommend hiring a personal trainer, even for a couple sessions, to show you the ropes. Some gyms even offer a complimentary training session or orientation to the facility. The money you invest in your health early on will save you from doctor’s bills in the future, so it’s a positive return on your investment.

If working with a trainer isn’t possible, here are some basic moves I put together to get started.

Character Assassination

This one is a heart-breaker, but I’ve seen it too many times before. It’s when women doubt themselves and their ability to reach their goals despite previous accomplishments or even before making any attempt. You might not believe you can be successful and that you don’t deserve to be on the weight-room floor. Well, consider this your personal invitation… because you do have a place among the bars, bells and cables.

Need more of boost? Again, I recommend a session or two with a trainer to affirm that you are capable of being “Queen of the Iron Throne.” Aside from that, tap into the power of  friends, family, social media or Beyoncé to encourage you to slay. It is essential to be your own cheerleader, rather than your enemy.

With all the benefits of strength-training, it’s time to quit talking yourself out of this wonderful process. Address your concerns and excuses, then move on. You’ll be glad you bought into this idea.

P.S. To crush any lingering concerns: You won’t bulk up, unless you’ve been blessed with the genetics of Xena Warrior Princess.

About the Author

If you enjoyed what you read, want to learn more or just need to know where to send the hate mail, visit me at https://trainermegj.wordpress.com, where you can subscribe to my weekly email dedicated to tips like these and improving technique and strength for obstacle course racing. You can also follow me on Instagram at @TrainerMegJ.

Megan Julian is a New York-based NASM Certified Personal Trainer, with additional certifications such as, FMS L2, NASM-CES and CFSC. She specializes in preparing brides for the big day, helping obstacle course racers improve their times and working with clients of all ages overcome injuries. In her free time, she enjoys running through the woods, jumping over walls and crawling under barbed wire — sometimes at events such as the World Championship Obstacle Course Race in Canada.

Sources

Buy-in Saving Your Good Idea From Getting Shot Down

John P. Kotter – Lorne A. Whitehead – Harvard Business Review Press – 2010

 

CategoriesAssessment coaching Exercise Technique

“Squat Like a Girl”

I hate the term “girl push-up.” I hate the connotation it breeds; that girls are weak and that they should do these kind of push-ups instead (performed from the knees). Coaches who use it are 1) lazy and 2) are definitely worthy of the stink eye.

But what about squats? Is there such a thing as “squatting like a girl?” Does the term equally make me want to toss an ax into my face? Well, not exactly. In today’s excellent guest post, NY based coach, Meg Julian, provides some insight on why, sometimes, there is such a thing as squatting like a girl.

Copyright: Kurhan / 123RF Stock Photo

“Squat Like a Girl”

I’d like to start off by saying that I’m truly honored Tony named his firstborn child, Julian, after me. I hope to inspire the masses as much as I’ve affected Tony. But I’m not here to talk about Baby Julian; I am here because of Baby Julian (yay!).

We are here to talk about why “squatting like a girl” can be different than squatting like a boy.

After working in a female-only gym for five years and training many females clients during the past seven years (not to mention being a woman myself), I’ve found that we often don’t hear about how tips for men might not work perfectly for women, because our bodies (shocker!) are different.

This is one major reason why when I ask new clients to squat, they often struggle to squat, or even look back blankly (really!) Why? Because squats can be complicated, and most exercise science was developed for men by men.

Photo Credit: T-Nation.com

And that’s no way to live, as a great squat can help women with overall strength and weight-loss, which are frequently among the goals I hear from clients.

So, whether you want to put an Olympic barbell on your back or just get in and out of a chair, you’ll want learn how to properly squat. Here are four important ways that women can improve their squat:

#1: Use Your Butt

Squatting is widely considered a phenomenal exercise for building your butt, but many women don’t effectively engage their glutes when they squat. Counter-intuitive, right?

That’s partly because most people sit for much of the day and thus over-stretch their posterior chain, which is the butt and hamstrings; we also tend to over-work the front of our bodies, rather than the posterior.

It’s no surprise, then, that the little elves in your muscles don’t stand a chance.

This condition is called “glute amnesia,” and it’s a term coined by back specialist Stuart McGill — I’m not kidding! If you don’t engage your glutes when you squat, the connection between your muscles and brain will fade, which will make it even harder to use your bum when you want to. In other words, if you don’t use it, you lose it.

To remedy this, the cue we often hear when squatting  is to “sit back.”

But this often turns into a balancing act of:

  • Gripping the ground with your toes and hanging on for dear life;
  • Sticking your butt back;
  • Leaning forward and hoping to not fall over; AND
  • Doing nothing positive for your body.

Instead, I tell clients to pick their toes up off the ground.

Picking your toes off the ground, and putting the weight in your heels, makes the connection between the brain and posterior chain stronger. This is often what is meant by “sit back,” but our bodies tend to take the path of least resistance, so instead of truly using your glutes, it’s common to become a bit of a surfing expert.  

Note from TG: Nice cue to get people to “feel” their glutes work and to understand their role in squatting. While I don’t want to speak for Meg, it’s not one I’d use long-term, especially if the goal is to lift more weight.

If this seems weird and awful, or you topple over, you’re probably not doing it incorrectly; you just haven’t built the strength yet. Keep trying. And you might want to practice over a bench until you get the hang of it.

#2:  Redefine the Relationship Between Your Knees and Your Toes.

The misinformed cue we often hear is “Don’t let your knees come past your toes.”

The idea, again, is that your weight should be in your heels and mid-foot instead of being perched up on your toes. The cue has it’s heart in the right place, but it’s just misdirected, much like this meme:

But I love home; that’s where I keep my bed, food and dog.

The problem? Again, everyone is built differently. For example, if you have long femurs (thigh bones), it’s going to be better for your squat to let your knees come past your toes.  

The focus, instead, should be on having your shoulders go straight up and down as you squat.

So instead of focusing on your knee placement, double-down on your efforts to keep your weight back, barbell over mid-foot, and your back upright.

#3 And One More Thing About Your Feet.

It’s common to be told “Squat with your toes facing forward,” but most women will feel more comfortable turning their toes out a bit when they squat. The female hips and the way the leg bones fit into them are built to be a little wider; you know, “birthing hips” and all.

So instead of focusing on your feet facing forward, focus on aligning your knees above your toes, and for women, this likely means turning your feet slightly outward — and your knees along with it.

Trying to force a more narrow stance or twist the toes in a direction they don’t naturally want to go will cause a lot of tension in the knees. It’s like trying to jam a drawer shut that’s off its runners — not pleasant.

This may be perfectly fine for some and even how most assessments are done, but it’s possible that this is not the ideal form during every workout. Just look at the way a little kid naturally sits in a sandbox (do they still have those?): knees are wide and toes are turned out.

Not sure how wide to point your toes? I recommend standing barefoot with your heels together on a smooth surface like wood, and squeeze your glutes. Then, separate your feet until your heels are under your shoulders. This is likely the most comfortable position for a squat for your body. Play around and see what feels best.

#4: Show Your Ankles Some Love.

Tight calves can lead to a lack of dorsiflexion, which is the ability to flex the toes up toward the shins. It’s a problem I often see in women who wear high heels or flip flops and never stretch.

Lacking range of motion in your ankles is terrible for nailing a squat. By limiting the bend, your body will find a way to compensate by flattening arches, caving knees in toward each other or leaning too far forward.

Here’s a simple test of ankle mobility: Place your toes four inches from a wall. Without lifting your heel, can you bend your knee until it taps the wall. If yes, you’re good! If no, keep practicing twice a day until you can. Keep it up until you can consistently hit a wall. In a good way.

 

Wrapping It Up

Most women have goals of losing weight, improving their backsides and getting stronger. While these goals are a bit vague, I do have a specific answer: Squat as much as you can handle —  after you master squatting like a girl.

Author’s Bio

If you enjoyed what you read, want to learn more or just need to know where to send the hate mail, visit me HERE, where you can subscribe to my weekly email dedicated to tips like these and improving technique and strength for obstacle course racing. You can also follow me on Instagram HERE.

Megan Julian is a New York-based NASM Certified Personal Trainer, with additional certifications such as, FMS L2, NASM-CES and CFSC. She specializes in preparing brides for the big day, helping obstacle course racers improve their times and working with clients of all ages overcome injuries. In her free time, she enjoys running through the woods, jumping over walls and crawling under barbed wire — sometimes at events such as the World Championship Obstacle Course Race in Canada.