CategoriesAssessment coaching Exercise Technique

Lets Pump the Brakes Internet: No, Deadlifts Won’t Make Your Spine Explode. And No, Not Everyone Has to Do Them

The internet is a funny place. Regardless of the topic – Presidential elections, Black Lives Matter vs. All Lives Matter, GMOs, or debating the original Star Wars trilogy vs. the prequels[footnote]Lets be clear, there’s really no debate here: The original trilogy is far, far, superior. If you think otherwise you deserve to be Sparta kicked in chest. Repeatedly.[/footnote] – people tend to marry themselves to extremes. They’re either way over on the left or way the eff over on the right.

There’s very little middle-ground, when it’s the “middle ground” where the answer almost always resides.

I think my fitness and strength & conditioning bubble personifies this sentiment and is very applicable…especially when the topic revolves around the deadlift.

Copyright: bialasiewicz / 123RF Stock Photo

 

Some people feel the deadlift is the exercise to perform and is a compliment to everything: improved strength, muscle mass, athletic performance, posture, movement quality (dissociating hip movement from lumbar movement), and a whole host of other benefits including the answer to global warming and erectile dysfunction.

Others feel the deadlift – any variation of it – is the worst exercise ever, that no one should perform it under any circumstance, and that it will cause the world markets to collapse (not to mention everyone’s spine).[footnote]Except Optimus Prime. Because he’s a robot (and, you know, doesn’t have a spine).[/footnote]

This frustrates me.

via GIPHY

I think it goes without saying I tend to err on the side that prefers not to make blanket statements and to demonize and proclaim an entire movement pattern as “dangerous” because, well, frankly, you either have very little experience with it (which is cool, you’re just naive and that can be remedied) or, more often than not, you’re probably just a really shitty coach.

Or you might not even be a coach and just someone who likes leaving angry, oblivious comments like this on my blog (a recent doozy I received in response to THIS article I wrote six years ago):

“Idiot. This is a poorly written article that will only appeal to the ignorant or existing proponents of this stupid exercise.

To begin with:
He never illustrates any health benefit from the outcome of a deadlift. And if he will, I challenge him to provide any scientific evidence, let alone anecdotal evidence, that supports his claim.
Moreover, the deadlift may have various effects of potential damage depending on a person’s anatomy and body-type. The only people i see doing DL’s are the short and squatty types with short legs and longer torsos. It’s easier for them to complete that range of motion due to their short legs bypassing the barbell as it ascends upward. This means that they can keep a more straight knee alignment without putting undue stress on the knee joint. If a person is tall and long-legged they run the immediate risk of knocking their shin on the barbell as it ascends upward in motion. Thus, forcing them to angle the thighs outward causing undue stress on the knee joints. The author fails to acknowledge this simple mechanical principle.
These articles that permeate the internet often have this ‘one size fits all’ modality that, if read by an uninformed or novice, will harm an unsuspecting person. These articles, whether, deliberately irresponsible or not, should be vetted and researched thoroughly and vigilantly.”

Um, how do you really feel?

In fairness: I didn’t address in the original article some of what he brought up in his rant. There was no talk about assessment, nor was there any commentary on anthropometry and individual differences in anatomy and how that would affect programming and what variations of the deadlift/hip hinge would be best suited for any one individual (based off goals, current/past injury history, and ability level).

So, yeah, he did bring up some valid points. For some people, deadlifts are a bad choice. And given their leverages and anatomy, certain deadlift variations may be more counterproductive than others. But that’s why we assess, progress accordingly, and cater the lift to the trainee (and not vice versa).

Then again:

1) The main point of the article was to point out that blanket comments suck – “all deadlifts are dangerous and no one should perform them” – and that, in the end, they do little service in helping the industry.

2) It wasn’t a fucking dissertation on everything and anything deadlifts. It was a blog post. Relax.

Ironically, I found it odd he commented “I challenge him (me) to provide scientific evidence that supports his claims” when, in the article, I not only direct people towards Dr. Stuart McGill’s work (the world’s most renowned spine researcher and mustache haver…and avid deadlift fan) but I also referenced seven studies within the text (admittedly through someone else’s quote).

But whatever. I guess I should just GFM.

What’s the deal with using “stress” as an argument against the deadlift?

  • Deadlifts place “stress” on the spine.
  • Deadlifts place undue “stress” on the knees.

Well, no shit. That’s the point of lifting weights. To STRESS the body.

We need to “stress” the body in order to elicit an adaptive response – whether it be corrective in nature or more on the performance side of things. We don’t live life in this “stress free” bubble. Lifting weights isn’t supposed to tickle.

Besides, stress is what makes the body more resilient to prevent injuries.

To steal a quote from the always blunt and to-the-point Alex Viada:

“The goal of exercise/training is adaptation. Adaptation is a result of applying a stimulus that is, either acutely or in the aggregate, more than the body can handle in its current state. Applying a stress that is more than the body can handle is almost by definition uncomfortable. It may hurt. It may cause a certain level of discomfort, or even suffering. In other words, it is anything BUT comfortable.

This process is not supposed to be easy or painless. Attempting to keep it so is quite possibly the number one reason many would-be athletes or trainees stagnate- they dislike discomfort, and tend to embrace the flawed notion that “training should be comfortable and enjoyable.”

And this, dear readers (and meanie head commenter), is why any competent fitness professional will use his or her’s assessment to guide their programming and to figure out what VARIATION of the deadlift will be the best fit.

(If they deem it a good fit).

tony-dl-technique

And Guess What?

The word “deadlift” doesn’t always have to equate to a barbell being placed on the ground loaded to 90% of someone’s 1RM.

Deadlift = Hip Hinge

Hip Hinge = Dissociating Hip Movement From Lumbar Movement

That can mean any number of glorious “deadlift” variations (that don’t involve a barbell):

KB to Sternum Hip Hinge

 

Foam Roller Assisted 1-Legged RDL

 

Pull-Through

 

KB Deadlift w/ Hover (and an epic beard)

 

However, more cogent to the discussion, when we DO incorporate a barbell, it doesn’t always mean we have to 1) perform it from the floor or 2) perform it using a conventional stance or 3) load it heavy each and every time so we shit a spleen.

The only people that have to deadlift from the floor are competitive powerlifters and weightlifters. That’s it.

And no one has to perform only conventional style.

So, of course it behooves any fitness professional to match the proper variation to the needs and ability of the trainee. Conventional, sumo, modified sumo, block pulls, rack pulls, Romanian, trap bar, and Jefferson deadlifts are just the tip of the iceberg.

https://www.youtube.com/watch?v=q6Xjb72gGTE

 

[NOTE: All of this assumes one is able to maintain a neutral spine and that appropriate progressions (and regressions) are being utilized.]

Furthermore, none of this takes into consideration that foot stance, stance width, and hip structure will vary person to person. To assume everyone has to perform the same variation let alone point their toes the same way or use a symmetrical stance disregards everything mentioned above.

You’re not going to lose demerit points or be sent to Slytherin if you have the audacity to choose trap bar deadlifts over conventional. If someone does lack ankle dorsiflexion, hip flexion, and t-spine extension, yeah, the trap bar is going to be a better choice. Likewise, lifters with longer femurs and T-rex arms will be better suited with sumo style deadlifts.

It’s all okay. The world won’t end.

No one has to deadlift. Yeah, that’s right: I said it.

However, to say it’s “dangerous” and that it should be avoided at all costs is myopic and juvenile, and, frankly, just as bad as someone who feels the opposite.

Lets pump the brakes internet: the answer is always somewhere in the middle. Except for bacon. It’s always delicious.

It’s a Good Thing I Have a Resource to Help You Figure This Stuff Out

Dean Somerset and I made the Complete Shoulder and Hip Blueprint in part, to do just that. Help fitness professionals figure stuff out, understand that everyone is different, and that “it depends” is a very powerful phrase to keep in your back pocket.[footnote]I mean, only Siths deal in absolutes. And you’re not a Sith. Or, are you? OMG can we hang out?[/footnote

 

Want to learn our systems and strategies we use to “connect the dots” from assessment to badassery on the weight room floor? I thought so…;o)

Complete Shoulder and Hip Blueprint is on SALE this week at $60 off the regular. It ends this weekend. Go HERE now. Now I tell you.

CategoriesExercise Technique Program Design Strength Training

Q&A: Does Age and Heavy Training Take a Toll on the Spine?

As you can imagine I get a lot of emails on a daily basis.  I get emails from friends, colleagues, clients, Nigerian Princes wanting to give me all their money, and I also get a fair number of emails from people I don’t know asking me any number of health and fitness questions.

Below is a question I received the other day which I had never received before and something I felt I could elucidate on here in more detail (while at the same time helping others who may have the same question).

Q: Can people squat and deadlift because they have strong backs, or do they have strong backs because they squat and deadlift?

After squatting and deadlifting for the first time in 8 years, I found that my back (lower and thoracic) is by far the weakest it has ever been – it holds my numbers back substantially and if I push just a little too hard, my back feels like its about to go.

Not only that but my back stays incredibly tight the following days.

Prior to this hiatus, I was almost bullet-proof and could do nearly everything without pain. I’ve since had chronic tightness in literally every muscle, but switching to unilateral lower body movements resulted in a dramatic training difference with no after pain or tightness.

I may have my biases, but is this why I see so little older individuals continuing to squat and deadlift the numbers they used to? Or to reiterate, do those rare older individuals who squat and deadlift heavy already have strong lower backs to begin with, or did they build up this strength by squatting and deadlifting heavy?

Lastly, is unilateral lower body movements substitutes for squats when long-term joint health is concerned? Thanks!

Spencer

A: Thanks for the question, Spencer. There are a few angles I’d like to take to answer this.

1.  I kinda-sorta hit on the topic earlier this year when I wrote THIS blog post on Programming Strategies for the Old(ish) Meathead.

I’m 37 now, and while I don’t consider myself old by any stretch of the imagination – although Lisa and I love early bird dinners before 5:30 PM on the weekends, and I’m usually in bed before 9 PM – I understand that what I used to do in the gym when I was 25, and what my body was able to handle back then, no longer holds weight (<—- HA! Pun totally intended).

This isn’t to say I don’t still get after it, but I’d be lying if I said that I haven’t accumulated a few aches and pains throughout the years and that I haven’t had to “tone down” my training to a small degree.

The article linked to above taps into some of my thought process(es) with regards to programming strategies for guys who don’t feel like Batman or Superman anymore.

2. A believe a little dose of expectation management needs to be addressed here.  You mentioned that it’s been eight years since you last squatted or deadlifted with any frequency. Don’t you feel that that plays a bit of a role in the grand scheme of things?

Are the squats and deadlifts themselves to blame for your soreness and tightness? Maybe. Or should we point the finger at the eight year absence from any significant loading?

I remember back in the summer of 2008 I decided to play in an over-30 adult baseball league. I had obviously thrown a baseball here and there up to that point, but I hadn’t played competitive baseball or thrown any significant innings since the summer of 1999 and 2000. An eight year hiatus itself.

Me, circa 1999, my senior year at Mercyhurst University. I had hair back then. The good ol’ days.

On the batshit scale on which WTF “why is my arm killing me?” was measured, what was to blame more: the actual act of throwing a baseball, or the fact I took an eight year break from throwing a baseball?

I went from zero innings pitched over the span of eight years to over 70 innings pitched in one summer.

To be fair (to myself), I did hold my own that summer. I went 8-1 with an ERA under 1.00 and had over 100 Ks in those 70 innings.

Funny story:  my best game that summer was the first game after my then girlfriend broke up with me out of nowhere. I showed up to the game and struck out 20 batters in nine innings. Granted, I was probably crying on the mound during the entire game…..but my fastball was un-hittable that day!

I even tossed a no-hitter that summer. I didn’t suck or embarrass myself during the season. But by the end, my arm was hanging on a thread.

The only person to blame was myself because I didn’t do much to properly prepare myself.

It’s analogous to what you’re going through, Spencer, and what I’m sure a lot of people in the same situation are going through.

3. Barring any current injury, the body will adapt to whatever stress you place upon it.

Consider Wolff’s Law and Davis’s Law.  You can’t discount physics. The former states that bone in a healthy person or animal will adapt to the loads it is placed under. The latter states the same thing, except with regards to soft tissue.

Deadlifting/squatting = strong bones + soft tissue. You need a minimal essential strain (MES) in order for tissue to adapt. Likewise, in order to strengthen tissue, you need to load it.

Neither of the two just happen. So no, I don’t believe people “just automatically have strong backs,” therefore they can squat and deadlift to their hearts content with little ramification(s).

I do believe heavy training (which I understand is all relative) does take a toll on the spine. However, I also believe that if someone takes the time to learn and hone technique, implement appropriate progressions based off their needs and ability level, and refrain from taking eight year breaks, that they’d best set themselves up for long-term success….;o)

Lastly, as far as unilateral lower body training is concerned and whether or not that’s a more “joint friendly” substitute for squats……..it depends.

There’s no denying that performing unilateral movements will lead to less axial loading on the spine. But we could also make the case that how people squat – even when it’s not with heavy loads – can place more stress on the joints, particularly the spine and knees.

– Are you squatting with an overly rounded back? How about the exact opposite end of the spectrum: are you overarching?  Both can be detrimental.

– Are you ensuring upper back stiffness when you set up to squat?

– Are you performing more of a “quad dominant” squat or a “hip dominant” squat? With the latter, you’ll need to sit back with the hips more, push the knees out, and use more of your hips and posterior chain to perform the movement.  This can make a profound difference on not only how the squat feels, but performance as well.

It is possible to make squats more knee friendly.

All of this is not to say everyone has to squat and deadlift.

Especially the older we get.

Sometimes it just doesn’t feel good no matter how on-point someone is with their technique and programming. If either of the two movements aren’t a good fit, they’re not a good fit. It’s not the end of the world.

But I do know plenty of people older than myself who are still deadlifting and squatting with abandon and do quite well.

That being said: I feel the above suggestions are an excellent way to audit yourself and to troubleshoot a few things.  Hope that helps!

CategoriesCorrective Exercise Rehab/Prehab

The Truth About a Healthy Spine – Part I

Today’s guest post comes from physical therapist and strength coach Dr. Michael Stare.  Mike is wicked smart, wicked fit, and wicked good looking.  I hate him because I’m not him….;o)

I’ve known Mike since I moved here to the Boston area in 2006 and have corresponded with him intermittently in that same time frame.

I’m not going to lie:  This post may rub some people the wrong way, as Mike delves into the whole bracing vs. drawing in debate as well as burns some sacred cows with regards to the efficacy behind MRIs.

HINT:  they’re not as “helpful” as you would think.

Nonetheless, I think you’ll all enjoy this one for sure.

I love sharing and gathering information about health and fitness, so when a recent exchange with Tony lead to him suggesting I guest post about lumbar spine issues, I was thrilled to jump at the chance. And when given the license to get all nerdy and drop some geeky science because he says his readers are super smart (no surprise given who Tony is), well how the hell could I not get excited?

I’ve been very fortunate to obtain some great perspectives into treating and managing lumbar spine pathology from formal education, clinical experience, and personal experience as a patient. From that vantage point, I wanted to share some insights addressing some of the most controversial issues regarding spine health, and provide some suggestions about prevention and treatment. This should be should be very important information to you because:

1. As fitness fanatics you want to push the envelope of human performance, which often means walking a fine line between adaptation and injury,

2. 80% of the population will experience low back pain in their life, and 90% of first time episodes will reoccur. Translation: in all likelihood – you will experience a back injury so you best learn how to reduce your chances and manage it properly when it happens. And finally,

3. based on the above, in all likelihood someone you know and care about, or even advise, is dealing with back pain.

I’m not going to bore you with the oft regurgitated platitudes like “we need to stabilize more” or “this exercise is the root of all evil and will make your spine disintegrate” nor will I tell you that sitting up straight will cure every condition. Instead, I want to get at some hot button topics and provide some practical solutions rooted in evidence and real world results. Part 1 will deal with the debate on drawing in vs bracing and the usefulness of imaging for determining the cause and treatment of low back pain.

The bracing vs drawing in debate

Ever since the smarty pants Aussies in the late 90’s (Hodges, Richardson Spine 1996) released some great studies about motor control dysfunctions being common in those with spinal disorders, it seems like there has been more confusion about how we should train the torso to affect back issues. I think it’s like that game “telephone” you played when you were a kid. Each time the message gets passed on, it gets distorted so that by the end of the line, it rarely resembles what the original message was.

So let’s get to the original message:

These researchers had a hunch that motor control errors were occurring in those with low back pain. In particular, they believed those with LBP would not recruit their stabilizers properly in anticipation of a routine destabilizing event, like moving the limbs. So they tested this on subjects with and without low back pain. Subjects alternately lifted an arm and testers recorded patterns of truck muscle activation.

There was a subtle, yet consistent difference between those with LBP and those without. In the LBP folks, there was a delay in recruiting one muscle group by a milliseconds compared to those without LBP. This muscle group was the now famous transverse abdominus.

The conclusion: there appears to be a subtle delay in recruitment of the transverse abdominus in a subset of those with LBP versus those without LBP. Yet, as the message penetrated the ranks of PTs’ Chiros, Trainers, butts and cuts class leaders, yoga instructors and pilates folks, the message sounded a little more like this:

“The Transversus abdominus is the most important stabilizer, the transversus must be selectively activated to stabilize and improve motor control, and the best way to recruit the transversus and thus stabilize the spine is to perform a hallowing out maneuver.”

Sound familiar? Well, this isn’t really what the original research concluded. And research since hasn’t supported that the above is actually true.

For example, it has been determined that the drawing in or hallowing maneuver actually reduces spinal stability. This makes a lot of sense. Imagine the abdominal muscles are like a bunch of friends lifting a couch. Then you ask 3 of them to take a rest, leaving just one to do most of the work. As a result, you’d probably have a hurt friend or broken couch. Clearly, it’s best to have all the muscles recruited to stabilize in anticipation of movement or loading, which is what a bracing maneuver facilitates.

Remember, the research did not say that those with LBP are not recruiting the TA. Instead, it was just recruited slightly later – in a small subgroup of those with low back pain. Many studies since have shown that delayed activation of other key muscles, like the spinal erectors, the QL, and the latissimus have also been found in subjects with back pain. Training to brace in anticipation of instability in various positions would satisfy the anticipatory recruitment while also ensuring all muscles were involved.

So the preoccupation with the drawing in maneuver or transverse abdominus is not supported by the research and is missing the point in finding a solution for low back pain. Both Mc Gill and Hodges agree that the days of looking for one dysfunctional muscle for the low back solution is ill advised.

I think the best insights gleaned from this are that:

  1. LBP may be caused by, or the result of (chicken or the egg thing) anticipatory motor control impairments. This means the brain must learn to recruit stabilizers before movement.
  2. All stabilizers are important, and it might not be practical or possible to selectively activate or train them separately anyways.

Lumbopelvic Proprioception – lost in the shuffle?

I believe it is at least as important, if not more important, that people focus on lumbopelvic proprioception versus muscle activation.

To illustrate this, think about this scenario: You are about to throw a punch with your wrist cocked. How well would that workout for you when you make impact? Clearly, not well, and you’d probably end up with a broken wrist. Now, imagine doing the same thing, except your forearm muscles are jacked and maximally recruited, with your wrist still bent. What’s the result? Yup – the same thing – a badly damaged wrist. So the point here is that muscle activation is critical, but not unless your joint is positioned such that it can optimally distribute forces imposed upon it.

The Very Limited Role of Imaging in treating Low Back Pain

For all the wonderful things technology and imaging has done for our healthcare system, I think MRI is responsible for our health care system taking a major step backwards in dealing with the low back pain epidemic, not to mention the hefty financial burden.

The facts are that MRI is very poor tool to help determine the cause, the source, and the best treatment for back pain. These facts are well established in the literature.

For example, one study revealed that 90% of people without back pain were found to have disc herniations on MRI (Boden SD, et al J Bone Joint Surg Am. 1990;72:403-408). Another study looked at a large population also without low back pain, and took baseline imaging (Carragee E. et al Spine J. 2006;6:624-635. http://dx.doi.org/10.1016/j.spinee.2006.03.005).

They were followed for 5 years and inevitably, a percentage of those people went on to develop LBP. These people were then reimaged, and their findings while suffering from LBP were compared to their baseline findings before they had pain. The conclusion? In 84% of them, their “in pain” images were either unchanged or actually better than their pain-free baseline images!

Clearly, the correlation between pain and imaging is poor. What the research suggests is that these pathologies may be painless aberrancies and conversely that pain can be present in spite of the absence of significant structural damage, as suggested by Deyo et al (NEJM, 2001) who found no pathology in 85% of people with LBP symptoms.

OK, so now we are clear that MRI doesn’t tell us the source of pain or exactly how to treat low back pain. So when should MRI be used? Whether you are gym rat or clinician, this is important to know:

1. If there are red flag signs suggestive of systemic pathology (like tumors, cancer, etc) like fever, vomiting, night pain, unexplained weight loss, etc or a past history of cancer. All clinicians are well trained to recognize these signs.

2. If there is saddle anesthesia (suggestive of cauda equina) or progressive neuro compromise (continued loss of motor, sensory, or reflexes). Again, these are easily discernible by clinical exam (however, I must say I am shocked by the number of PTs, PCPs, and surgeons who don’t know how to do a proper neuro exam. I can tell you, that if you know anyone who went through the IOMT residency or fellowship in nearby Woburn you can guarantee they do a proper neuro exam)

Otherwise, MRI or other imaging won’t be helpful.

In fact it might actually cause harm for a few reasons.

For example, increased radiation exposure, exposure to contrast materials (CT), and increased risk of surgery are significant concerns. A less appreciated risk is what happens when people are labeled with a pathology (again, one that as discussed above may actually have little to do with their pain and dysfunction). Many people respond to that with a logical question: “But won’t it just make people feel better knowing they got it completely checked out, and extensive pathology was ruled out?”

Based on the research, no it won’t. First, it doesn’t do a better job of doing these things as using the above criteria is enough, and second studies reveal that it did not improve patient satisfaction or ease anxiety (Chou R,et al. Lancet. 2009;373:463-472.). Evidence indicates that those who are labeled with pathologies from imaging may actually have worse outcomes (Fisher ES, JAMA. 1999;281:446-453).

I see this all of the time. People will be in a holding pattern, waiting to address the obvious causes of their back issues until the smoking gun can be revealed by the MRI. We all have a need to be validated, believing such suffering can only be explained by the most elaborate technology, and anything less trivializes the severity of our condition. People sometimes feel offended when simple explanations are offered to explain their problem, even if addressing these issues leads to less pain! What people really want is someone to listen, then patiently and persistently seek the cause and explain the solution. In absence of this, they will stray, looking towards some elaborate technical gizmo which ultimately disappoints.

I wish everyone could see the face of my patients when they come in with their radiology reports. They read the scary terms with fear and uncertainty, giving rise to the paralysis by analysis syndrome at best, and at worst, fear avoidance behaviors. I am often the first to explain to them terms like “degenerative disc disease”, “decreased disc height”, “facet arthropathy”, or “mild to moderate bulging of L5” as common findings found on the majority of MRIs of people without any symptoms. Unfortunately, this might be after all the negative effects of paralysis by analysis have already set it, so I’ll have my work cut out for me.

Hopefully the take away here is that we cannot use machines to reduce our responsibility for problem solving. This requires us to ask focused questions to match patient tendencies with the natural history of LBP based on the available evidence, and observe and correct impairments associated with many types of back pain – possibly in addition to the imaging findings. We can all play a role in this by empowering patients to be a part of the problem solving process and fixing their back.

Stay tuned to Part 2, dealing with the issue of whether spinal flexion and rotation in training is bad, as well as suggestions to prevent and treat spine issues.

Author’s Bio

Dr. Stare is the Director and Co-owner of Spectrum Fitness Consulting, LLC, in Beverly, MA, where he trains clients of various fitness levels seeking weight loss, improved health, and performance enhancement. Mike received his BS in Kinesiology from the University of Illinois at Urbana-Champaign, his MS in Physical Therapy from Boston University, and his Doctorate of Physical Therapy from the Massachusetts General Hospital IHP. Mike is a Fellow of the American Academy of Orthopedic Manual Physical Therapists and also practices with Orthopaedics Plus in Beverly, MA as a Physical Therapist.

In addition to his clinical practice, Dr. Stare lectures nationally to fellow clinicians regarding the proper treatment and prevention of lumbar spine disorders and  fitness. He also provides seminars locally on weight loss, performance enhancement, and rehabilitation for young athletes to seniors. Dr. Stare has obtained the Certified Strength and Conditioning Specialist (CSCS) distinction, which is regarded as the gold standard certification in the fitness industry. Mike is also a Board Certified Nutritionist by the American College of Nutrition, and has been training clients for over 15 years. Mike resides in Windham, NH with his wife and three girls. To learn more about Spectrum Fitness Consulting, go to www.spectrumfit.net.

CategoriesCorrective Exercise Product Review Program Design Rehab/Prehab Strength Training

Introducing Spinal Health and Core Training

For those familiar, Muscle Imbalances Revealed has slowly engrained itself as one of the more sought after, consistent, and continuously revered fitness product series out there.

Seemingly, every year (give or take a few months) the man and mastermind behind the scenes, Rick Kaselj, is releasing a new version to the masses.

If I had to equate it to anything, it’s basically like the Fast and Furious franchise where we can expect a new(er) and more badass upgrade of some sorts every so often. Except in this case there’s no tricked up cars, high-speed chases, hot chicks (bummer), or cheesy Vin Diesel dialogue (even more of a bummer).

High-octane gear head talk aside, some of you may recall a little trip I took to Canada last summer where I went alllllllllllll the way up to Edmonton to “party” with my Muscle Imbalances Revealed Upper Body alumni Rick Kaselj, Dean Somerset, and Dr. Jeff Cubos.

And by “party” what I really mean is the four of us decided to combine our collective minds, go all Professor X on the world, and set up an epic 2-day seminar all dedicated to a multi-disciplinary approach to core training and keeping spines bullet proof.

We video’d the entire thing in all of our high-definition glory (I even shaved!) and have finally made it available for everyone.

===> Spinal Health and Core Training Seminar <===

Outside of being completely freaked out by the fact that it was still daylight at ten o’clock at night, it was an awesome two days where everyone involved – the presenters as well as the 15+ attendees – had the rare opportunity of learning from four high-quality, uber smart, and unwittingly handsome professionals with varying backgrounds and expertise.

Rick has extensive experience working with and dealing with a wide array of injured clientele, and is a straight up Jedi when it comes to assessment and understanding how to program around injury.

Dean, too, has a plethora of knowledge with regards to rehab, assessment, and working with the general public. He also broke a deadlifting PR that weekend with me just standing in his presence.  True story.

Dr. Jeff is a chiropractor and manual therapist with tons of experience working with elite athletes. His knowledge base with regards to corrective exercise, posture, and the newly minted “it topic” in the industry, breathing patterns, is second to none.

And then, you know, there’s me.

Because I don’t want to leave anyone hanging, I felt it only fair to give a sneak peak into each person’s presentation so that everyone on the fence would have a general idea of the material and topics covered:

Me Discussing Assessment

Dean Discussing Assessment as Well

Dr. Jeff Discussing the Importance of Self Mobilizations Drills

Note:  This is a clip from the actual finalized product!  HD baby!!!!

Rick Discussing Parameters Writing Programs Around Pain

And there you have it!  That should give everyone a sense of what to expect.  And remember, there’s roughly TWELVE hours worth of this stuff – including more “hands-on” lecture, some talk on breathing patterns and how that effects core function as well as posture, exercise technique, programming, and there may even be some shadow puppets thrown in the mix for good measure.

Okay, I’m kidding on that last one. Needless to say there was no stone left un-turned, and I really feel this is something that can (and will) help a lot of trainers and coaches out there stay on top of their game.

And the general public shouldn’t feel left out in the cold either.  This is a very “user friendly” product for all the general fitness enthusiasts who may be reading as well.

I’ll finish by saying that I’m often asked what I feel differentiates the “good” trainers and coaches from the bad ones, and what – if anything – I feel separates the masses.

While I could sit here and come up with some arbitrary rationale as to why bald trainers and coaches are far superior compared to those who are more “follicly” endowed (you know, cause I’m kinda bald), the real truth is that those who tend to be more successful and have a long shelf-life are those who don’t view continuing education as burden, or more to the point……as a “cost.”

I’ve always used the mantra that even if I only learn ONE thing from any DVD or book, and it leads to me picking up ONE client, it essentially paid for itself.

It was a goal of ours to make this product as easily “accessible” as possible (while still being profitable enough to satiate my impending beef jerky addiction).  To that end, Spinal Health and Core Training is on sale NOW (2/12) through this Friday (2/15) for $97 (. Which is a steal given the amount of information provided, and the fact that you’ll see videos of me from when I had hair.  I mean come on: That’s worth the price alone.

After this week the price climbs to it’s regular price of $197. So get it while the gettin is good….;o)

===> Spinal Health and Core Training <===

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 <—-