Categoriescoaching Exercise Technique Program Design Strength Training

Row, Row, Row Your Back

I hated P.E. class. I was a skinny, weird and uncoordinated kid.

I was the one who got picked on in the changing rooms about my lack of size, and we’re just not talking about muscles.

Whenever P.E. class was on my schedule, I dreaded it.  I’d rather go to the dentist to get a tooth pulled or talk about my confused teenage feelings.

Our masochistic P.E teacher liked to put us through a series of fitness tests every few months to determine our grades. As far as I was concerned, showing up was an A.

One of the many tests was an isometric chin up hold for time. You were to hold the top position of a chin up for as long as possible.  On this particular testing day, as soon as my name was called, the knives came out.

“You won’t last 10 seconds, McLean. You’re as weak as piss.”  (That’s Australian for not strong and bad tasting beer.)

As I stepped up to the bar, I had a little extra incentive and was determined to prove my doubter wrong.  I willed myself to a 40-second hold which was not bad for a weakling. I even got the nods of approval from the high school meatheads.

Ever since then I could always do a chin up.    

In the gym, chin ups/pull ups are still great test of your relative body strength.  You’ll never hear someone ask “How much to you row, dude?” However, you will hear in gyms around the world “How much do you bench?”

Not everyone can do a chin up (although it should be a goal), but everyone needs to build upper back strength because in today’s society we’re constantly looking down at our smart phones, tablets and computers.

Furthermore, we sit too much and move too little.

Over time this can wreak havoc on upper back strength, posture and spine. For instance, every inch our ears are forward from our shoulders (forward head posture) you increase the weight of the head on the spine by an additional 10 pounds. (Kapandji, Physiology of Joints, Vol. 3).

And while there’s no scientific correlation, forward head posture also increases one affinity for douchiness.

Upper back strength also plays a huge role in the big lifts such as squats, deadlifts and even the bench press, which is big deal for hardcore gym goers and for the everyday desk jockey who wants to look better naked.

That’s reason enough to include some old school and new age rows into your routine. Your back and biceps will thank you, and the chest will just have to wait its turn.

Old School Rows

1) Barbell Bent Over Row

This is the godfather of rows. Not only does this strengthen your upper back, shoulders, biceps and grip, it’s the perfect accessory exercise for improving your deadlift. Bent over row mimics the hip hinge, and holding this for time with help improve your lower/upper back endurance. More importantly, it will improve your ability to keep a neutral spine while pulling heavy.

 

The classic cues of shoulders down, chest up, grow tall or shoulders away from the ears work here. If you feel this movement in your lower back or upper traps, you’re missing something and should check your form.

Note From TG: Check out THIS baller post by Harold Gibbons dissecting a ingenious drill – the hamstring bridge hold – to help people learn to “feel” the hamstrings during a bent over row.

Programming – I’ve found doing this for strength (low reps 3-5 and more sets 5-6) will help improve your ability to pull from the floor and to keep a neutral spine under heavy loads.

If you’ve never done sets of 20 reps before, you don’t know what you’re missing.

2) Single Arm Dumbbell Rows

There’s a multitude of variations to choose from. From the classic single arm bench supported variety to this excellent variation from Eric Bach of Bach Performance.

Or this one from Tony himself:

 

Dumbbell rows in general are perfect for ironing out strength imbalances that often exist between sides and you’ll get some additional core work in the form of lateral stability.

Let’s face it, you cannot get enough core work.

Keeping the spine in neutral and not rowing with the upper traps is the key here. Please don’t go extremely heavy and short arm the weight because you’re not fooling anybody. It’s almost as bad as knee bend squats or poorly performed pushups.

Note From TG: Another point to consider is pinning or “glueing” the shoulder blade(s) in place. The scapulae should move around the ribcage, not stay in place. Read THIS for more information.

Programming – I prefer programming these for higher reps (8-15 range) and lower sets (2-4). Pairing these in a super set with any press variation or including these in a metabolic circuit works well.

Running the rack to murder the upper back is fantastic, if you’re a fan of pain.

New Age Rows

1) TRX Rows

Dan John sums up why we need to do TRX rows:

“TRX single arm and double arm rows target an area of the body that often gets missed or ignored. The whole upper back/rear shoulder area is probably the most underdeveloped area of people I’ve worked with.”

The beauty of the TRX is you can adjust the intensity simply by adjusting the foot position closer or further away from the anchor point. This makes this exercise accessible to almost everybody.

Here’s how to set up for a single arm row, one of my personal favorites.

Keeping your shoulders down and chest up and not shrugging your upper traps to pull yourself towards the handles is the key here, too.

Also, try the Hinge Row (which “nudges” a bit more upward rotation in the shoulders)

 

Or, if you’re really feeling fancy pants you can try this variation, which, technically, isn’t a TRX row, but uses the TRX so whateves:

 

Programming – TRX rows are a great change of pace from weighted rows and I’d recommend training these for higher reps (12-20) and fewer sets (2-4). The TRX makes exercise transition simple, so including rows in a superset or a circuit works like a charm. 

If you’re looking to burn out the back and pump up the biceps, TRX mechanical drop sets are perfect.

2) Single Arm Landmine Row

Single arm landmine exercises such as the row will help reduce joint stress while maximizing shoulder tension and stabilization. In my experience you can use more weight than the traditional dumbbell/cable row set up without any undue stress.

The set-up and cues are similar to a barbell bent over row. A good hip hinge and a neutral spine are essential.

The landmine allows you to row from a variety of positions and grips which is great for hitting the upper back from different angles.

 

Programming – Holding the end of the barbell instead of the dumbbell will provide a greater grip challenge.

Use the same programming guidelines as for the dumbbell rows. Or if you’re hating life, include them in a landmine complex, like this one courtesy of Ben Bruno.

 

Wrapping Up

Just because you cannot see the upper back, shouldn’t mean the chest gets all the love. Keeping the upper back strong is necessity for good posture and healthy shoulders.  Upper strength will help improve your deadlift, squat and bench numbers.

If that’s not reason enough, rows work the biceps. They’re always in need of extra attention.

Author’s Bio

Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Dallas, Texas.

No, Shane doesn’t wear a cowboy hat or boots.  After being told that his posture blows by Eric Cressey, he has made it his mission to rid the world of desk jockeys and have fun while doing so.

After all exercise is fun and never a “work” out.

You can follow Shane on Twitter HERE, and Facebook HERE.

CategoriesUncategorized

Some New Content on Men’s Health

I had an awesome time in Philadelphia this past weekend. I was invited into town by Chris and Jaclyn of War Horse Barbell (<– if you’re in the area you should check them out) to present my The Shoulder: From Assessment to Badass workshop.

25+ fitness pros from Philly, New Jersey, and DC made the trek in to listen to me speak on shoulder assessment and performance. And, too, apparently listen to my potty mouth.

I wanted to say thank you to everyone who made it, as well as a special thank you the one and only Jen Sinkler for being the most baller live-Tweeter and SnapChatter in the history of ever.

Suffice it to say, I’m wiped out.

I’ve been good for nothing today1, and had zero intentions of posting anything. But then I had a new article go up on MensHealth.com and I figured I’d share it (along with another one from a few weeks ago that I totally neglected to show some love for).

The Circuit Every Fit Man Should Do on “Rest” Days

Rest days DO NOT mean going to the track and performing 400m tempo runs while dragging a bulldozer on the sled.

Rest day also DO NOT mean you have to be couch potato and watch Netflix.

Give this circuit a try and I guarantee you’ll feel like a champion.

Also….here’s an article I had go up on the MH.com site a few weeks ago on the efficacy of PAUSED squats.

Do More Pause Squats

Cute blue plates optional.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/22/16

First things first: I received a shipment of freshly minted TG “Because Heavy Things Won’t Lift Themselves” t-shirts this week.

My cat looooves them.

Don’t worry, I’ll knock $5 off any shirts with cat hair on them….;o)

The first round resulted in some high-praise, and I’m pretty sure will be featured in NYC Fashion Week later this year. Or, I don’t know, maybe not,

Either way, they’re badass and you should totally get one.

How to Order

**Note: t-shirts are Next Level brand made with tri-blend material.2 Women’s sizes are available (M, L)

1) You can go HERE and order directly from me.

  • The advantage here is you get to see my remarkable penmanship (I hand-write each address). And that’s pretty much it.
  • The disadvantage is that there’s no international orders.

or

2) You can go HERE and order via TheLoyalist.com.

  • Here you get more options of the material you’d prefer (cotton, tri-blend, t-shirts made from the belly-button lint of Ryan Gosling), sizes, as well as varying apparel options (sweatpants, sweatshirts, tank tops, etc).
  • And international orders are TOTALLY acceptable here.

Staying In Your Lane – Luke Worthington

I applaud any fitness professional who goes out of his or her’s way to broaden their expertise repertoire. However, there’s a dangerous precedent that many teeter on where now we have personal trainers providing “shitty physical therapy” (<– to quote Nick Tumminello) and not staying in their lane.

This article by London-based trainer, Luke Worthington, hits the nail on the head.

“Bad” Exercises Made Good – Michael Mullin

I can’t tell you how many times I receive messages from trainers and fitness enthusiasts alike whenever they come across pictures like the one above, and inevitably write me a message along the lines of “WTF I can’t believe a trainer would have a professional athlete do something like this!”

Lets hold off on the pitch-forks and understand that CONTEXT is everything. Nice post by Michael on this one.

Dispelling the Dysfunctional Kneeling Push-Up – Dr. John Rusin

Sure, they have a time and place…but truthfully I’ve always hated the kneeling push-up (or “girl” push-up).

I feel they set a poor precedent out of the gate and their connotation speaks to”oh, you’re a girl, you’re fragile, we’re going to do “girl” push-ups.”

Screw that.

PS:

I’ll be in Philadelphia this weekend (Sunday, April 24th) at War Horse Barbell presenting The Shoulder: From Assessment to Badass workshop.

If you have nothing better to do – or are sick of eating cheesesteaks – spots are still available, and you can go HERE to sign-up.

Also, Dean Somerset just put his stellar resource – Post Rehab Essentials 2.0 – on sale ($50 OFF regular price) from now through this Sunday. Easily one of the best resources on assessment and “corrective” exercise programming out there today. Check it out HERE.

Categoriescoaching psychology rant

How to Press the Reset Button on Your Health and Fitness Goals

If you’re like a lot of people, back on December 31, 2015 you vowed to make some changes in your life. You were going to quit smoking, drink more water, read more, spend more time with family, start a new hobby, stop watching porn3, or any number of equally nobel and novel things.

It’s likely, however, you (probably) made the decision to start exercising more or eating healthier.

“Tomorrow,” you thought to yourself, “January 1, 2016 starts a new day, a new year, a new me. For real this time.”

NO, for real, real.

And then January 2nd came (0r maybe you lasted a week, or hell, a month!) and inevitably, as is the case every year, you got hit with another case of the Eff Its.

As in, “fuck it, I’m out.”

Lets Hit the Reset Button

This is the part where I’m supposed to sit here and type comfy words like “develop a support network” or “find a workout with a buddy/friend” or “it’s okay,” or “don’t worry, you’ll get em next year, tiger!”

I’m not going to to that.

You’re a grown up, it’s time to act like one.

The onus is on YOU to make the change.

I’ll grant you you can find inspiration via an article you read, or an audiobook you listened to, and sometimes that’s what we need to hit that tipping point and push us into action.

But it’s still on you to start. To make things happen. To break the inertia of ineptitude.

You can read, renew your subscription to Audible.com, and re-watch all the same motivational workout videos on YouTube you want (and I’d encourage you to do so)…but it doesn’t mean anything unless you put things into action.

People speculate too much.

Since when do we have to “research” everything. I don’t need an article to tell me that sticking my finger in an electrical socket will hurt or that eating something that’s gluten-free will taste like sawdust dipped in anthrax.

Maybe that’s a dumb analogy, but I can’t tell you how many times I’ve had a conversation with someone about their health and fitness and come to find out…they’re really, really well-read.

They’ve read everything. They’re bookshelf would give the Health and Fitness section of Barnes & Nobles a run for its money.

Yet, they’re stuck, incapable of taking that first step; seemingly paralyzed by too much information.

Do you (we) really need a book or article or any sense of confirmation to tell us to just, you know, “show up?”

Come on. Grow up.

You have to take that first step, keep trudging forward, and then, I’d argue, learn to respect the process and not so much the outcome.

April 21, 2016

^^^ That’s today’s date as I type these words. Chances are, like many others, you fell off the New Year’s bandwagon a looooong time ago.

That “promise” you made yourself to get to the gym 3x per week, or to start training for a 5K, or to start cooking more meals at home instead of eating out?

Long gone.

So lets do something about it. Lets pony up. Lets hit the reset button.

Because, 1) why 2) the 3) fuck 4) not?

I get it: Me being all RAH-RAH telling everyone to “shut up and do the work” isn’t going to solve anything. It won’t help.

And quite frankly, isn’t in my nature anyways.

So, here are some options to ponder:

1) Shut Up, Stop Making Excuses.

Sorry, I couldn’t resist.4

2) Choice Is a Powerful Commodity

People don’t like being told what to do.5

You’re no different.

This is why marrying yourself to one ideology, or book, or person can sometimes be an epic failure. Because what works (or worked) for them, may not apply to you.

If you read a book about yoga and how it’s going to solve all the world’s problems from global warming to your waistline, yet you fucking hate yoga, what’s the likelihood it’s going to work?

For the record: you can switch out the word yoga with powerlifting, CrossFit, pilates, bodybuilding, Olympic lifting, kettlebells, or naked hula-hooping, I don’t care.

I find a lot of success with my own clients the more I give them a choice. Rather than me barking orders, I give them a sense of autonomy and it makes the experience more enjoyable.

Give yourself some choices. You don’t have to go to the gym to perform heavy squats or deadlifts. I think it’s pretty baller if you do, but you don’t have to.

Instead, maybe you want to head to the local football field and perform some 60 yd tempo runs. Or maybe summon your inner-Dan John and perform a day where you do nothing but carry variations and sled drags.

 

Heck, maybe it’s just a matter of going for a nice, leisurely walk. Exercise is exercise.  Give youself some choices. Whatever you need to do in order to put momentum in your favor…..DO IT.

3) Stretch Your Goals

I’m currently reading Smarter, Faster, Better by Charles Duhigg and one of the things he hammers home throughout the book is the notion of stretch goals.

Stretch goals, in short, are goals that force people to commit to ambitious, seemingly out-of-reach objectives which can then spark outsized jumps in innovation, productivity, and progress.

Duhigg uses several examples in his book such as GE CEO, Jack Welch, setting the bar for the company to reduce manufacturing defects on airplane engines from 25% reduction to a 70% reduction; and to do it within three years.

This, of course, was seen as “ridiculous” by managers.

But they got it done.

And while he wasn’t used an example in this book, Steve Jobs was also notorious for pushing his employees to the point where things seemed impossible.

Helping turn Apple back around into one of the most respectable companies in the world? What’s next…1000 songs in your pocket?

Oh, wait.

The point is: sometimes we undershoot our goals, and the concept of SMART (Specific, Measurable, Achievable, Realistic, Timeline), while admirable and tested, isn’t enough.

We need stretch goals. Goals that seem unattainable.

Telling yourself that you want to try to hit the gym 2x per week is fine, but telling yourself “I want to hit the gym 5x per week so that I can rub it in my ex’s face (and possibly bang their best friend)” is even better.

“I want to learn to squat better” is cool. But setting a stretch goal for yourself and signing up for your first powerlifting meet at the end of the year is going to light a fire under your ass. It’ll get you out of your comfort zone and give you a sense of purpose and intent in your training.

You’re going to be more likely to kick-ass and take names. Shooting for the stars, may in fact, be exactly what you need.

I want to fight Jason Bourne. There, I said it…….;o)

Categoriescoaching Female Training Motivational psychology

Strong Body-Strong Mind Workshop

I’m pumped to announce the inaugural Strong Body-Strong Mind Workshop featuring myself and my wife, Dr. Lisa Lewis.

*smoke bomb, smoke bomb*

TA-DA!

This is an event Lisa and I have been marinating on for a few months now, and something we’re really excited to explore and hopefully make into a “thing.”

The 10-second Elevator Pitch:

1) I’ll spend the bulk of my time speaking on the Art of Coaching, program design, as well as sharing pictures of my cat spending a fair portion of time dissecting common barbell lifts; going over technique cues, troubleshooting strategies, and regressions/progressions.

2) Lisa (Doctorate in Sports Psychology) will speak to the Psychological Art of Coaching, as well as peel back the onion with regards to behavior change and how fitness professionals can best set up their clients and athletes for long-term, consistent success. In short, she’s totally going to demonstrate some Jedi mind-tricks.

This workshop will be an asset to any fitness professional or enthusiast looking to not only hone their coaching/programming prowess, but it will also provide more depth into the art of mindset, in addition to helping attendees learn to create/develop better interpersonal skills (with themselves and their clients).

The Deets

When: Saturday, June 18th.

Where: Life Time Fitness – Austin South, Austin, TX.

Why: Because Lisa and I are the bomb to hang out with (and we want some good BBQ).6

Cost: Early Bird (until June 1st) – $149, and $179 thereafter.

CEUs via the NSCA will be available.

Sign-Up: Click link below to register.




Categoriescoaching personal training Program Design

“How Much Weight Should I Be Using?”

As a fitness professional part of the job description is the ability to answer questions. Specifically those questions posed by your athletes and clients.

This makes sense given, outside of their primary care practitioner, you’re the person your clients are trusting with their health and well-being.

Granted, you’re not curing cancer or writing prescriptions for irritable bowel syndrome or anything7. But it stands to reason that as a personal trainer or strength coach you’re numero Uno when it comes to being most people’s resource for health & fitness information.

You’re it.

You’re the go to.

And like or not…You’re “the guy (or girl)” whenever someone says “I gotta a guy (or girl)” whenever they’re asked a fitness or health related question.

Stuff like:

“Does putting a stick of butter in my coffee make it healthier?”

“Will intermittent fasting help me lose 20 lbs of fat while also increasing my squat by 55 lbs AND give me x-ray vision?”

“Is it normal not to be able to feel the left side of my face after performing last night’s WOD? Also, it stings when I pee.”

I don’t know about you, but it’s a “challenge” I don’t take lightly.

I want to be a reliable and valuable source of information for my clients. They have (a lot of) questions, and I want to be able to answer them to the best of my ability.

I don’t know everything.8 I’m not a pompous a-hole who’s afraid to say “I don’t know.”

It’s rare when I get stumped with a question, but when I do I’m fortunate to have a long-list of people I can reach out to to get the answer(s).

I know when to stay in my lane and refer out when needed. You want to train for a figure competition? Not my strong suit. You need some manual therapy? Definitely not my strong suit. That irritable bowel problem mentioned above? Don’t worry, I gotta guy.

Most questions I receive are generally un-original in nature and something I can handle on the spot.

One question I get on an almost weekly basis, while inert and mundane (but altogether apropos), is this:

“How much weight should I be using?”

It’s a very relevant question to ask. And one that, unfortunately, takes a little time to answer.

To be honest whenever I’m asked this question two things inevitably happen:

1) The theme music from Jaws reverberates in my head.9

2) The smart aleck in me wants nothing more than to respond with “all of it.”

That would be the dick move, though.

Like I said: it’s a very relevant question and one that many, many people have a hard time figuring out on their own.

As it happens I was asked this question last week by a client of mine during his training session. It wasn’t asked with regards to that particular session per se. Rather, he was curious about how much weight he should be using on the days he wasn’t working with me in person.

NOTE: the bulk of my clients train with me “x” days per week at the studio and also “x” number of days per week on their own at their regular gym. I write full programming that they follow whether they’re working with me in person or not. Because I’m awesome.

When working with people in person I have this handy protocol I like to call “coaching” where I’m able to give them instant feedback on a set-by-set basis.

I’ll tell them to increase/decrease/or maintain weight on any given exercise as I see fit.

Sometimes I even give them a sense of autonomy and allow them to choose how much weight to use.

The idea is to give them a maximal training effect using the minimum effective dose without causing harm or pain.

Challenge people, encourage progressive overload, but not to the point where they feel like they’re going to shit a kidney.

Pretty self-explanatory stuff.

Where things get tricky is when people are on their own and don’t have someone telling them what to do.

What then?

Here Are Some Options/Suggestions/Insights/WhatHaveYou

1) Write That Shit Down

In the case of my client above, when he asked “how much weight should I be using?” I responded with “how much weight did you use last week?”

[Crickets chirping]

He hadn’t been keeping track of anything.

He’d simply been putting a check-mark when he completed a set, and then moved on.

I, of course, was like “nooooooooooooo.”

I can’t blame him. It was on ME for not being clearer on the importance of writing things down and being more meticulous with tracking everything.

But the fix was/is easy: write down what you did, and try to do “more work” the following week.

I realize we like to overcomplicate things, but that’s part of the problem.

Write shit down. Really, it’s that simple.

2) What Is “Do More Work?”

What does that even mean? Do more work?

It means that in order for the body to adapt, you need to give it a stimulus and then nudge it, over time, to do more work. There are numerous ways to do this in the weight room, but for the sake of simplicity we can think of “more work” as more sets/reps or load.

Do the math. If you’re keeping track of things take your total sets and reps (and the weight you lifted) and figure out your total tonnage.

Try to increase that number week by week.

One strategy I like is something I call the 2-Rep Window.

If I prescribe 10 repetitions for a given exercise, what I really mean is 8-10 repetitions.

If someone picks a weight and they can easily perform more than 10 on every set, they’re going too light. If they can’t perform at least 8, they’re going too heavy.

The idea is to fall within the 2-Rep Window with each set and to STAY WITH THE SAME WEIGHT until the highest number within the range is hit for ALL sets.

**I’d rather someone cut a set short a rep or two rather than perform technically flawed reps or worse, miss reps.

If I have someone performing a bench press for 3 sets of 10 repetitions it may look something like this:

Week 1:

Set 1: 10 reps

Set 2: 8 reps

Set 3: 8 reps

Week 2:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 9 reps

Once they’re able to hit ALL reps on ALL sets, they’re then given the green light to increase the weight and the process starts all over again.

Another simple approach is one I stole from strength coach Paul Carter.

Simply prescribe an exercise and say the objective is to perform 3×10 or 15 (30-45 total reps) with “x” amount of weight. The idea is to overshoot their ability-level and force them to go heavier, but within reason.

They stay with the same weight until they’re able to hit the upper rep scheme within the prescribed number of sets.

It’s boring, but it works.

Another layer to consider is something brought up by Cincinnati-based coach, PJ Striet:

“I’ve went over and above in my program notes to explain this subject. I used to just give 2 rep brackets, and, like you pointed out here, told clients to increase weight when they could achieve the high end of the range on all sets, and then drop back down to the lower end of the bracket and build back up again.

The problem though, as I soon figured out, was that people were doing say, 4 sets of 8 (bracket being 6-8) with a weight they could have probably gotten 15 reps with on their 4th set. This isn’t doing anything/isn’t enough of a stimulus. This isn’t meaningful progression. Feasibly, one could run a 12+ week cycle in the scenario above before the 4 sets of 8 actually became challenging. And this was on me because I should have realized most people will take the path of least resistance (literally).

Now, in my notes, I tell clients to do as many AMRAP on the final set of to gauge how much to progress. If the bracket is 4×6-8, and they get 8-8-8-9, weight selection is pretty good and a 2-5% increase and dropping back down to 6 reps is going to be a good play and productive. If they get 8-8-8-20, there is a problem and I should either stab myself in the eye for being a crap coach or schedule a lobotomy for the client.”

Brilliant.

3) Challenging Is Subjective

I feel much of the confusion, though, is people understanding what’s a challenging weight and what should count as a set.

Many people “waste” sets where they’re counting their warm-up/build-ups sets as actual sets, and thus stagnating their progress.

A few ideas on this matter:

  • I like to say something to the effect of “If your last rep on your last set feels the same as your first rep on your first set, you’re going too light.”
  • Using a Rate of Perceived Exertion (RPE) scale is useful here. Give them some criteria using a scale of 1-10. A “1” being “super easy” and “10” being “who do you think I am, Wolverine?” Ask them to be in the 7-8 RPE range for ALL sets.

And That’s It

There’s a ton of trial-and-error involved here, but it’s your job as the fitness professional and coach to educate your clients on the matter.

It’s important to consider context and everyone’s starting point, of course…comfort level, ability, past/current injury history, goals, etc.

However, beginners are typically going to have a much harder time differentiating “how much weight to use” compared to advanced lifters. There’s definitely a degree of responsibility on the trainer and coach to take the reigns on this matter.

But the sooner they realize it’s not rocket science, that there are some simple strategies that can be implemented to make things less cumbersome (and maybe even more importantly, that there’s a degree of personal accountability involved), the sooner things will start to click.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: 1-Arm Landmine Reverse Lunge

It’s Patriot’s Day today in Boston.

What’s Patriot’s Day you ask?

Multiple choice:

1) A civic holiday commemorating the anniversary of the Battles of Lexington and Concord, the first battles of the American Revolutionary War on April 19, 1775?

2) Tom Brady’s birthday?

HINT: It’s the former.

Patriot’s Day is also the day the Boston Marathon is held, and the city more or less shuts down to cheer on the thousands upon thousands of participants. As a matter of fact, my apartment is located around mile 24 of the course and the elite runners will be passing by shortly.

I need to make this post quick so I can go watch.

1-Arm Landmine Reverse Lunge

**Technically this exercise could be labeled “1-Arm Landmine Reverse Lunge – Perpendicular Grip” since you’re not facing the barbell itself. But that’s too long of a name. So, whatever.

 

Who Did I Steal It From: Megatron.10

But for real, I can’t recall who I stole this one from. Clifton Harski perhaps? I saw him perform a more advanced variation of this exercise with the barbell itself resting in the “crook” of his elbow – Zercher Landmine Reverse Lunge.

What Does It Do: Reverse lunges in general are a more “joint friendly” single-leg option since the tibia can stay more vertical, and because there’s less deceleration involved (as opposed to a forward lunge where one has to “decelerate” their entire bodyweight).

They’re an excellent choice for people struggling with chronic knee discomfort or pain.

Too, the landmine reverse lunge provides an added core challenge due to the “offset loading” involved. There’s a massive rotary stability component, which makes it a nice fit for those looking to get a little more bang for their training buck.

Key Coaching Cues: I always err on the side of being conservative when it comes to single leg training. Far too often I find trainees playing “hero” on their single leg work, going too heavy, and missing out on all the benefits (hip stability/strength, knee stability, foot strength, grip strength, training multiple planes w/o compensating (knee valgus), core strength, hamstring/quad strength, overall level of sexiness, to name a few).

QUALITY of movement is important here.

Load barbell up with plates (those with longer arms may need to use smaller plates; not bumper plates as shown in the video), “cup” the barbell with your hand, and step back making sure to gently tap the knee to the floor.

Be sure to finish each repetition at the top by squeezing the glute of the working leg (the one that’s not moving).

Fist pumps optional.11

ADDENDUM

From Mr. Landmine himself, Ben Bruno:

“I LOVE this exercise a lot with the women I train and get them to go heavy.”

This makes a ton of sense…especially for those who may feel a bit intimidated at first at the notion of deadlifts and squats.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/15/16

FINALLY…I weekend of no travel.

Not that I’m complaining. I actually like to travel and enjoy the opportunities I get to visit various cities and towns, meet new people, and catch up with old friends/colleagues.

It’s just, you know, sometimes you feel like you’ve been run over by a Mack truck.

So I’m really looking forward to a weekend home with my wife and enjoying the beautiful weather we’re expecting to have in Boston.

After that, though, it’s game on:

PHILADELPHIA – Sunday, April 24th @ War Horse Barbell

KANSAS CITY – April 29-30th, The Fitness Summit

In addition to Dean Somerset and I taking our Complete Shoulder & Hip Training Workshop to both PRAGUE (Czech Republic) and OSLO (Norway) in May.

It’s going to be a whirlwind to say the least for the next several weeks, but, again, nothing t0 complain about.

I mean, I’m going to freakin Europe!

Without further ado, lets get to this week’s list.

Smarter, Faster, Better: The Secrets of Being Productive in Life and Business – Charles Duhigg

I thoroughly enjoyed Mr. Duhigg’s first book, The Power of Habit, so it wasn’t a hard sell for me to swipe this book off the bookshelf when I saw it a few weeks ago.

We all know someone in our lives who can seemingly juggle responsibilities of work and home life, yet still have time to coach three different youth teams, read poetry to orphans, and still workout 5x per week.

It’s nuts. How do they have the time to do it?

Read the book….;o)

10 Random Thoughts on Fitness Industry Success – Eric Cressey

Eric first spoke on the Perform Better Tour when he was 25.

Unreal.

Another fun fact about Eric: when he and I lived together, while I’d be in the living room watching Lord of the Rings for the 47th time, he’d be in his room writing Maximal Strength.

The man had unparalleled work ethic even then.

This was an awesome read by Eric, and something I hope the bulk of fitness pros reading take the time to read themselves.

Deadlifts: Which Type is Best For You? – Mike Robertson

I posted a video on my IG account a few weeks ago of a woman I had just started working with – literally, it was her first session with me – and I was able to get her to deadlift from the floor without any pain for the first time in years.

I had her perform a modified sumo-stance deadlift.

She crushed it. It looked good, it was pain-free, and I was able to show her SUCCESS on day #1. Win-win-win.

Of course, several coaches chimed in questioning my coaching abilities because I didn’t have her perform a conventional deadlift. Apparently they deemed me an inferior coach because of it.

It’s the internet. It’s to be expected.

Anyways, this is why I LOVED this article by Mike. Not everyone HAS to deadlift conventionally, and not everyone HAS to deadlift from the floor.

At the end of the day: any competent coach will understand that the BEST approach is one that’s best suited for the individual, and not to stoke his or her’s ego.

CategoriesInterview

Guest Appearance on the Ask Mike Reinold Show

I had the pleasure of being invited onto the Ask Mike Reinold Show recently.

Mike’s someone I respect a ton and have had the pleasure of interacting and working with for several years.

He and his staff over at Champion Physical Therapy and Performance are top-notch and I was super excited to have the opportunity to stop by and talk some shop.12

And not for nothing: I kinda dig Mike’s intro to this episode. I feel like this should happen every time I walk through a door or something.

Entering a restaurant: “The one and only Tony Gentilcore.”

Walking through the grocery store: “The one and only Tony Gentilcore.”

Coming home from work after a long day at the gym: “The one and only Tony Gentilcore.”13

Anyways, lets show Mike some love. He puts out an amazing show week in and week out, and it’s one I feel deserves everyone’s attention.

 

CategoriesAssessment Corrective Exercise

The Power of Test, Re-Test: How to Supercharge and Add Value to Your Assessment

During the Complete Hip & Shoulder Workshop in Seattle last weekend I spoke on the importance of the test/re-test concept with regards to assessment.

It’s nothing fancy or elaborate.

You test something – whether it be range of motion or maybe a strength discrepancy – implement a “corrective” modality if something’s deemed out of whack, and then re-rest that shit to see if it worked.

If it did….you’re Gandalf.14

If not…#awwwwwkward.

The test/re-test approach helps set the tone for any future “corrective” strategies or programming considerations you’ll do as a coach or trainer.

In addition, and something I’d argue is equally as important, it also provides an added layer of value to the assessment.

If you’re able to demonstrate to someone a significant change or improvement in ROM or reduction in pain/discomfort by implementing a drill or two, and it’s something they’ve been struggling with despite countless interactions with other fitness professionals, what’s the likelihood they’ll bust out their checkbook or Bitcoin wallets (<—depending on their level of geekery)?

I suspect highly likely.

It demonstrates a perceived level of “mastery” and knowledge-base towards the assesser (you) and, in a roundabout, reverse psychology kind-of-way, delves into the “pain center” of the assessee (athlete/client).

In this example it can refer to literal pain such as a banged up shoulder, knee, or lower back. But it can also speak to pain in the figurative sense too. Someone who’s frustrated and “had it up to here!” that they can’t lose weight, or maybe an athlete who was cut from their high-school team would have a degree of “pain” that would incentivize them to take action.

Show someone success or a clear path of action, however little, and they’re putty in your hands.

Of course this assumes you’re not some shady shyster who tries to up-sell the benefits of some super-secret concurrent, 47-week, Easter-Bloc training program you copied from Muscle & Fitness or, I don’t know, organic raspberry ketones laced with mermaid placenta.

People who promote and use smoke-and-mirror tactics are the worst.

But lets get back to the topic at hand.

Test/Re-Test

One of the main screens I use with my athletes and clients is their ability to lift or elevate their arms above their heads.

Shoulder flexion is important for everyone, not just overhead athletes and CrossFitters.

If someone lacks shoulder flexion, and they’re an athlete, it’s going to affect their performance. A baseball pitcher may be “stuck” in gross shoulder depression, which in turn will have ramifications on scapular positioning and kinematics, which in turn will result in faulty mechanics and compensatory issues up and down the kinetic chain.

Conversely, regular ol’ Hank from accounting, who likes to hit the gym hard after work, if he lacks shoulder flexion, he too could have numerous issues arise ranging from shoulder and elbow pain to lower back shenanigans.

Shoulder flexion – and the ability to do it – is a big deal in my opinion. And it’s a screen that should be a high-priority in any fitness professionals assessment protocol.

So lets say I’m working with someone who lacks shoulder flexion. I test it both actively (standing, picture above) and passively (on a training table).

I surmise that it’s limited and that it may be feeding into why a particular person’s shoulder has been bothering him or her.

I can use the test/re-test approach to see if I can nudge an improvement.

Now, as I’ve learned from many people much smarter than myself – Mike Reinold, Sue Falsone, Dr. Evan Osar, Dr. Stuart McGill, Papa Smurf, etc – you shouldn’t rely on any ONE screen/corrective.

Everyone is different, and what works for one person might not even scratch the surface for another.

With regards to addressing (lack of) shoulder flexion15, there are a handful of “go to” strategies I like to use.

And then it’s just a matter of seeing which one sticks.

1) Encouraging a Better Position

In order to elevate the humerus (arm) above your head, the scapulae (shoulder blade) needs to do three things:

  • Upwardly rotate
  • Posteriorly tilt
  • Protract

The ability to do so is vastly correlated with the thorax. Those who are super kyphotic (ultra rounded upper back) will have a hard time elevating their arms overhead. Often, the simple “fix” here is to foam roll the upper back and work on more t-spine extension and you’ll almost always see an improvement.

Bench T-Spine Extension

 

Side Lying Windmill

 

But what about the opposite? Those who are stuck in more “gross” extension and downward rotation?

I.e., the bulk of athletes and meatheads.

Here the shoulder blades can be seemingly “glued” down.

In that case some positional breathing drills to “un-glue” the shoulder blades (and to encourage more 3D or 360 degree expansion of the ribcage/thorax) would be highly advantageous.

All 4s Belly-Breathing

 

It’s amazing what a few minutes of this drill can do with improving shoulder flexion ROM, without having to yank or pull or “smash” anything.

2) Allow the Shoulder Blades to Move

Some people simply don’t know how to allow their shoulder blades to move. A prime example is this past weekend.

An attendee who’s a personal trainer – but also competes in figure – mentioned how her shoulders (especially her left) had been bothering her for eons, and she couldn’t figure out why.

We had her perform this drill.

1-Arm Quadruped Protraction

 

In reality, both protraction and retraction are occurring, but many people have a hard time with the former.

The idea here is to learn to gain movement from the shoulder blade itself and not via the t-spine.

Here’s another angle (because, triceps):

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

 

After a few “passes” with this drill, she saw an immediate improvement in her ROM. What’s more, the following day when she showed up for Day #2, the first thing out of her mouth was “my shoulder feels amazing today.”

That’s a win.

3) Pin and Go

Another route to take is to have the person foam roll their lats. Not many people do this, and there’s a reason why: It’s un-pleasant.

I’ll have the person spend a good 30 seconds or so on each side and then have them stand up and perform a simple SMR drill using a lacrosse ball against a wall.

They’ll “pin” the teres minor down (basically, find the tender spot behind their shoulder and hold it there) and then work into upward rotation.

https://www.youtube.com/watch?v=9OiGt_O1FvY

 

Another five or so passes here, and I’ll re-test.

Many times I’ll see a marked improvement in their shoulder flexion.

Caveat

NONE of this is to insinuate that anything mentioned above will work for everyone. The idea is to understand that it’s important to “test” a number of modalities and then re-test to see if you find an improvement.

If you do, you’re likely barking up the right tree which will make your corrective approach and subsequent strength training more successful.

If you don’t, well, my bad…..;o)