I’m heading back to my old stomping grounds this weekend in Upstate NY.
Tomorrow I’ll appear at my alma mater – SUNY Cortland – along with Mark Fisher, Dr. Cassandra Forsythe, Dr. Spencer Nadolsky, and Dr. John Brand for the SUNY Cortland Personal Training Conference.
[If you’re in the area – Syracuse, Rochester, Ithaca, Hoth – you should totally stop by. Day of registration is super affordable.1]
And then on Sunday I’ll head down to Elmira, NY to hang with my boy Jim “Smitty” Smith for a 1-day workshop I’ll be doing at New York Sport & Fitness.
Introducing new exercises to people is all about building context. This was a brilliant idea from Harold on how to use a hamstring bridge to better build context for the bent-over row.
Note From TG: Today’s guest post comes courtesy of Long Island based personal trainer and coach, Chris Cooper. I had the pleasure of meeting Chris in person a few weeks ago in NYC during the Motivate & Movement LAB hosted by Mark Fisher Fitness.
We discussed training, programming, and, of course, unicorns.3
Enjoy. I think you’ll like this one a lot.
6 Unconventionally Simple Exercises
Simple equals easy, right?
Wrong.
Simple almost rarely means easy. When it comes to exercises, simple just means there is a lot less that can go wrong. Which in most cases leads to a surprisingly difficult yet effective exercise.
One look at the exercises below without experiencing them may lead you to believe they are easy. Test them out for yourself – with proper form and focus – and you will change you opinion instantly.
Last year, while presenting at a personal training conference, I discussed with the attendees the subject of simple exercise selection for their clients. The Pallof press was given as an example as the exercise that appears “simple” however not necessarily easy.
I further explained how countless clients have given me odd looks as I demonstrated and explained it, thinking there is no way it has any effect on their bodies.
Low and behold, they end up shocked by it, exasperated, and boasting about how much they felt it.
Fortunately, there were trainers present who had not been familiar with the Pallof press and thus proved my point, exercises that are “simple” may not be easy to perform. Especially, with the ever changing variations that the Pallof press holds.
Notorious BIG
My programming and exercise selection are notorious for having such exercises…the ones that look clearly simple or as though the client has to do absolutely nothing to complete the task.
That is until the client performs the exercise for themselves.
After finishing the exercise correctly, they are then amazed by the intensity and express that it was the hardest thing they have ever done. Such as the Pallof Press above. Those are incredible moments because you have just taught the client something important about their training:
Not all exercises have to be elaborate or complex.
Simple can get the job done.
Circus Tricks Gone Wild
Many of the exercises that you see being performed in the gym or in workout videos are so complicated and involve many moving parts that it’s hard to know what to concentrate on, let alone the benefit.
Take a look at any ‘Gym fail’ type video, you see people attempting to squat and deadlift on Swiss balls.
It looks as though they were taping a submission for the circus.
Now stop and think, Why?
What training effect are you going to achieve from that? How long did it take to setup that exercise and how many sets did he do that for?
That time and energy could have been used more efficiently and safer by taking a simpler approach to their training, even if it didn’t look as impressive for the internet.
Remember: Simple.
Simple is usually more effective and potentially jaw dropping. A deadlift isn’t complex. It’s simple.
Pick the bar off the floor.
Sure there are subtle nuances to a deadlift that will increase your lift and make it efficient. It boils down to the simple act of picking a bar off the ground.
Listen to Yoda
“Control, control, you must learn control” – Yoda
Maintaining core control in simple movements will carry over into core control in other exercises.
Here are some simple exercises to use in your programming that will leave your clients scratching their heads, wondering what just happened:
1) Elevated Quadruped Hip Extension
Take the quadruped position, elevate one of the knees off the ground as though you’re going to crawl with the other on a yoga block.
Then throw in a hip extension drill on the non-supported leg.
Now you have a great core exercise that forces you to control any side to side hip shift.
Want an even bigger test? Put a ball on your back and don’t let the ball fall.
2) Yoga Block Hip Extension
Lay prone with the knees bent at 90°, place a yoga block between your feet.
Squeeze the block with your feet, then lift towards the ceiling. You should feel your glutes all the way.
This is almost like a reverse hyper extension, with limited range of motion.
3) Ring Hold & Tap
A great drill that teaches how to keep the upper back tight, which will carry over into multiple exercises, like the deadlift, pullups, or front/back levers.
The key to this exercise, besides keeping tension through the lats and upper back, is to actively maintain core stability.
When you release your hand from the ring unilaterally, there will be a shift in your weight, core and glute tension will prevent this.
4) Single Leg Foam Roller Bridges
Similar to a single leg glute bridge, which is another simple option, the glutes need activation for many people.
With one leg bent at 90° and the other extended with the calf on the roller, brace your core and press into the roller to elevate the hips off the ground.
Concentrate on the glute firing, and keep the hips from shifting.
5) Rolling Bug
Credit for this one goes to Perry Nickelston. How often are you rolling on the ground? Or better yet, when was the last time you rolled around on the ground? A long time? I thought so. Give these ago, they are harder than they look. Once again, focus on control throughout the exercise.
6) Torsional Buttressing
This a is (Dr. Stuart) McGill exercise through and through.
It is the epitome of simple, yet such a struggle.
The key, much like the other exercises in this list is maintaining core control and not letting the hips shift.
Notice a trend?
Keep the hips from shifting as most of these are unilateral exercises.
Remember, don’t judge a book by its cover. When it comes to simple exercises, looks can truly be deceiving. Just give any of theses a try and you’ll learn firsthand. Complicated exercises leave room for complications. Keeping things effective and simple.
About the Author
Chris Cooper, NSCA-CPT, LMT is a personal trainer with over 9 years of experience in the fitness profession. He is co-owner of Active Movement & Performance, a training facility on Long Island. In addition to being a trainer, he is also a New York State Licensed Massage Therapist, which has allowed him to blend the two worlds to not only get his clients stronger and in better shape, but to also fix dysfunctions to make them better movers overall. His firm belief in education is manifested as an educator for Fitness Education Institute, presenting at their yearly convention, as well as participating as an expert contributor for watchfit.com.
Based off last week’s article on Building the Squat From the Bottom and today’s apropos titled post, you may think I’m obsessed with bottoms.
Kim Kardashian and J-Lo jokes aside, you’re 100% correct.
When I was coaching at Cressey Sports Performance and working with numerous overhead athletes, utilizing bottoms-up exercises was a daily occurrence…many times serving as a starting point for guys traveling to Massachusetts to train after a tenuously long baseball season or maybe recovering from an injury.
1) Better Shoulder Health and Rotator Cuff Activation
With regards to shoulder health and rotator cuff activation, there aren’t many things more effective than holding a kettlebell upside down. Because grip becomes more of a “thing” here, a phenomenon called irradiation comes into play. Simply put: grip strength helps the shoulder to “pack” itself, providing more stability to the area.
Don’t believe me?
Hold your arm out in front of you making a fist. But don’t do anything, just hold it there.
Now, MAKE A FIST (as if you were going to thunder-punch a T-Rex). Notice how your shoulder kinda tensed up and “packed” itself. That’s irradiation.
Moreover, when we start talking about the rotator cuff muscles and what the anatomy books tells us their function is we get this:
Internal/external rotation of the humerus.
Abduction of the humerus
Humeral depression (counteract pull of delts)
All of this is correct. And, I defy anyone to put this bit of trivia in their Match.com profile and not be beating people off with a stick.
However, the RC’s true “function” is to keep the humeral head centered in the glenoid fossa.5Bottoms-up KB carries are an excellent choice to train the rotator cuff in this fashion.
https://www.youtube.com/watch?v=PnpS41ag5ME
2) De-loading
I am a firm believer in lifting heavy things. The slogan of this site is “Because Heavy Things Won’t Lift Themselves” for crying out loud.
That said, it’s important to pump the brakes from time to time and understand (and respect) that lifting “heavy,” all the time, isn’t necessary to build a strong, durable, aesthetically pleasing body.
It’s the backbone, of course. But the “go heavy, or go home” mentality can be just as deleterious and stagnating as going too light.
What I also love about bottoms-up exercises is that they serve as a built-in “de-load” mechanism for many trainees, not to mention a tricky way to place a spotlight on any glaring side-to-side strength/muscular imbalances.
Have someone perform a 1-arm Bottoms-Up Bench Press or Overhead Press and watch as it becomes abundantly clear which arm is stronger than the other.
What’s more, because so many trainees like to “muscle” their exercises6, many of the smaller, stabilizing musculature gets the shaft. And thus, nagging injuries may occur.
Relax: I’m not going all Tracy Anderson and saying something asinine like “it’s important to use lighter weights so we can target our deep, less angry, stabilizing muscles. Also, dipping your left hand into a bucket of unicorn tears detoxes the body of sadness.”
What I am saying, however, is that it’s okay to use an exercise such as this as an accessory movement to help address a gross imbalance or weakness, or to even help build some muscle. The Bottoms-Up KB Overhead Press is actually one of my favorite shoulder exercises to build mass because it forces people to be strict with their technique.
Squeeze glutes, quads, and abs.
Lock rib cage down.
Press
3) Core Stability
I don’t feel I need to spend a lot of time on this one. Performing any unilateral movement (upper or lower body) has obvious core training benefits.
Here, not only are we getting all the benefits described above, but we’re also getting the benefit of challenging our core musculature to prevent any un-wanted motion (in this case: lateral flexion, rotation, extension, etc).
Bottoms-Up Split Squat
Bottoms-Up Bulgarian Split Squat
Bottoms-Up Reverse Lunge
With all these drills the objective is to stabilize the kettlebell so that it stays upright throughout, while at the same time maintaining a good thoraco-pelvic canister (minimizing rib flair and excessive anterior pelvic tilt).
[A good way to visualize this is to think about an invisible line being drawn from your nipple line to your belly button. You want to “connect” your rib cage to your pelvis and LOCK IT DOWN. The invisible line should stay the same throughout the duration of a set and not get longer].
You’ll notice on all the examples above I make a fist with my free hand to help increase bodily tension. This is important to help maintain that canister
4) And Lastly, Because I Said So
How’s that for a legit reason to give these exercises a try?
I don’t know about you, but I’m looking forward to a nice, relaxing weekend at home. Maybe do a little writing, take anywhere from 1 to 17 power naps, read a book perhaps. Just, chill.
Riiiiggggggggghhhhhhhtttttttt.
We ALL know what’s really going down this weekend……….
Batman vs. Superman is going down this weekend.
Yeah, yeah…I agree that the trailers gave away way too much of the plot. And, much like what happened in Man of Steel when Superman and General Zod exchanged fistacuffs, I have a feeling I’m going to be super annoyed at the notion that punching Superman in the face actually means anything.
But whatever.
There’s going to be fighting, there’s going to be a bunch of explosions, and I’m keeping my fingers crossed that maybe, just maybe, we’ll see zombie ninjas.7
Despite some of the early negative buzz, I’m optimistic that the movie will be two and a half hours of nerd Viagra. My boy, Lee Boyce, had this to say about it on Twitter:
BATMAN V SUPERMAN: I want to give Snyder a hug for HUGE effort. GOOD,but a rushed 1st act &a few too many characters for clear plot focus. B
I had the chance a few weeks ago to get an early trial run with a new self-massage tool called the Mysseuse.
Now, I get it: nothing will trump the skilled hands of a professional massage therapist, and there are a million and one “self-massage” tools out there…so what makes this one so special?
Well, what if I told you that it’s two things in one?
Yeah, that’s right: it’s basically a Transformer.8
Cortland for the SUNY Cortland Personal Training Conference (along with Mark Fisher, Dr. Cassandra Forsythe, Dr. Spencer Nadolsky, and Dr. John Brand). It’s a kick-ass line-up of speakers and it’s $60 for professionals and $20 for students. You can’t use price as an excuse not to come. Nice try.
On Sunday, April 3rd I’ll be at NY Sport & Fitness in Elmira, NY for a 1-day workshop titled The Athletic Shoulder. For more information you can contact Jim “Smitty” Smith: [email protected]
SEATTLE (April 9-10th) – Complete Hip and Shoulder Workshop w/ Dean Somerset
PHILADELPHIA (April 24th) – The Athletic Shoulder: From Assessment to Badass, at War Horse Barbell Club.
3) TG Apparel
You can now purchase TG t-shirts, hoodies, and sweatpants and make all your friends, colleagues, and family members jealous of how jacked you look.
I met Lori a few years ago at Cressey Sports Performance while she was still an active member of the USA Women’s National Soccer team.
In the years since she and have interacted sporadically via social media, and it’s been cool to see her take the role of fitness ambassador, helping to spread other’s (and hers!) knowledge on Twitter, IG, and Facebook.
This article describes her transition from professional athlete to bonafide fitness professional.
This was an excellent article written by a regular follower of mine on the site and Twitter. I always see her sharing my stuff, and figured it was high-time I reciprocate.
We all know that squats are a staple movement that span the gauntlet when it comes to helping people get stronger, leaner, and faster.
Blah, blah, blabbidy, blah.
That’s all well and good. But lets be honest.
Squats also help build bodacious bottoms.
There’s a reason why no one has ever written a song titled “Flat Bottomed Girls” or “I Like Average-Sized Butts.”
We like our derrieres fat and big, baby!
Alas, this article isn’t about the human form, appreciating the backside, and how squats help build bottoms.
No, this article is about something else entirely.
How to Build the Squat FROM THE BOTTOM
Dean Somerset and I spent this past weekend up in Kitchener, Ontario (<– that’s in Canada) just outside Toronto co-teaching our Complete Hip and Shoulder Workshop.
Note: you can check out to see if we’re coming to your neck of the woods HERE.
One of the main bullet points Dean and I hit on was squat patterning and how coaches and personal trainers can go about cleaning up their athlete’s or client’s squat technique.
Or, better yet: demonstrate to them some semblance of success.
Just so we’re clear: I think the squat is a basic movement pattern that everyone should be able to perform. I’m not insinuating that everyone should be able to walk into a gym on day #1 and drop it like it’s hot into a clean, deep squat and/or be able to load it to a significant degree.
Not everyone can (or should) squat deep. I’ve written on the topic several times, and for those interested you can go HERE and HERE.
That said, it is a movement pattern that’s important and one that can help offset many postural weaknesses, imbalances, not to mention more colloquial goals like athletic performance and aesthetics.
Assessment
Squat assessment is a crucial component to figuring out what’s the right “fit” or approach for each individual.
I can’t stress this enough: Not everyone is meant to squat to ass-to-grass on day one. Not everyone has the anatomy or hip structure to do it!
But it’s also important to figure WHY someone can’t squat to depth? Is it a mobility issue (which many are quick to gravitate towards) or a stability issue?
Digging deeper on the mobility-stability conundrum, Dean hit on a few important points this past weekend in trying to differentiate what mechanism(s) prevent someone from A) squatting deeper than that think they can squat and B) squatting with a better, more efficient pattern.
It’s a concept I’ve used myself with my own athletes and clients, but Dean did a really great job at peeling back the onion and helping the attendees better understand where they should focus their efforts.
Is it a Structural Issue?
Say someone makes the Tin Man look hyper-mobile when they squat. No matter what they do or how they position themselves, they just can’t seem to squat to an appreciable depth.
Most trainers and coaches would chalk it up to something lame like “tight hip flexors” or lack of hip mobility (which certainly could be the case), and revert to any litany of drills to improve either of the two.
This could very well be the correct anecdote, but I do feel it’s an often simplified and overused approach. I can’t tell you how many coaches have taken this route only to end up barking up the wrong tree.
It’s imperative to dig a little deeper.
Structural issue(s) = bony growth (FAI?), bone spur, and/or geometry of the hip joint itself.
As a trainer or coach you’re not diagnosing anything, and unless you’re Superman9 and have X-ray vision you’re more or less speculating anyways.
Assuming you have the knowledge base and are comfortable doing so, you can ascertain of what each person’s (general) anatomy is telling you by using a hip scour.
Supine (Passive): Have an individual lay on his or her’s back and bring knee into hip flexion. Is it uncomfortable or do they feel any pinching at or near the hip joint? If so, abduct the hip. Does the pinching go away? Do they gain more hip flexion?
This can speak to what their ideal squat-stance width should be.
You can also check hip internal/external rotation. Do they have more or less ROM in either direction? This could speak to more retroversion/anteversion of the acetabulum itself.
In general: those with an anteverted acetabulum (more than enough IR) are going to have crazy amounts of hip flexion. These are people are the ones who can squat ass-to-grass without blinking an eye. Of course, whether or not they can control that ROM is another story.
Conversely, those with a retroverted acetabulum (more ER) may struggle with hip flexion (bone hits bone earlier) and will likely never live up the all the internet trolls’ expectations regarding squat depth.
They’ll likely dominate hip extension ROM, however.10
Supine (Active): You can also have someone test their hip flexion ROM actively (meaning, they’re the ones doing the work). The key here, however, is making sure they use their hip flexors to actively “pull” their knees towards their chest.
Can they do it? Any restrictions?
https://www.youtube.com/watch?v=k3TI-GJNl9w
Prone/Quadruped: Another “screen” to add is in the quadruped position where, again, the person is more stable.
Here you’re checking to see at what point do they lose control of lumbar positioning?
Some people, due to their anatomy, and despite 698 coaching cues being tossed their way, will lose positioning before they hit 90 degrees of hip flexion. You can be the most well-intentioned coach in the world, but unless you’re Professor Dumbledore you’re never going to be able to fit a square peg into a round hole.
So, you work with what’s presented to you. This person will need to squat at or above parallel.
I’m fairly certain the Earth will still continue to spin.
However, what you’ll often find is that they’re able to get into what would be equivalent to a “deep squat” position. Further, if you have them dip down and extend their arms above their head it’s akin to the same position as an overhead squat.
If they’re able to assume this position, it’s a safe bet (although not entirely exclusive) they it’s not a structural issue that’s preventing them from assuming a deep(er) and “clean” squat pattern.
All of it’s information – which may or may not stick – but it’s information nonetheless. And it’ll all help guide you as a coach to figure out what’s most suitable approach for your athletes and clients.
When assessing someone’s active squat pattern they may present as a walking ball of fail and demonstrate a whole host of compensation patterns. This is where some fitness professionals are quick to jump on the “it’s a mobility issue” bandwagon.
Taking the time to perform a more thorough screen (like the ones suggested above), though, is an excellent way to glean whether or not that is indeed accurate.
Squat From the Bottom
Lets assume you figured out it’s NOT a structural issue. You assess/screen someone in the supine/prone/quadruped positions and find they’re able to exhibit a passable squat pattern.
Yet, when they stand up and attempt to squat they resemble a stack of crashing Jenga pieces.
One of the best strategies I’ve found to help address this is to teach/re-groove the squat pattern FROM THE BOTTOM. Basically, start in the end position.
It helps to build context and confidence. In addition, it engrains the CNS to inform the brain “dude/dudette, relax, we got this!”
Assisted Squat Patterning
If I’m working with someone in person, I’ll hold my hands out in front of me (palms up), ask them to place their hands on top of mine (palms down), assume a squat stance, and “groove” their squat pattern (sit back with the hips, push the knees out), and “pull” themselves down into the bottom position of the squat.
I’ll then have them let go, hold that position for a good 3-5 second count, and then stand back up. We start them where we want them to finish. As a result this BOTTOMS-UP approach helps groove technique, but more importantly helps improve people’s confidence at sitting in the hole.
Some other variations you can use:
Squat Walk Down
Suspension Trainer Assist
Have someone grab the side of a squat or power rack (or use a suspension trainer – TRX, Jungle Gym) and use as much assistance as they need in order to get into the bottom position.
Note: Make sure they maintain a good back position.
Once they get into a position they feel they can control and “own,” have him or her let go and hold that position for a 3-5s count.
Then, stand up.
Have them repeat for several repetitions.
You’ll often find that after a few reps things start to click.
Boom
When it comes to squatting, not everyone should be held to the same standard.
Perform the screens mentioned above. Do your job.
Figure out what the best “fit” is for each person – depth, stance width, foot placement, etc.
Use pattern assistance if necessary. Start from the bottom. Build success into people’s training.
Either approach you use – whether it’s partner assisted or with external assistance (rack, TRX) – the main advantage is that it forces anterior core engagement, which in turn helps improve stability, which in turn improves motor control, which in turn makes people into rock stars.
Except without the fame, money, and glory. And amphetamines.
Note from TG:If there was ever a blog title conceived specifically for this website, this is the one. Jason Bourne, an F-16 fighter jet, and a lumberjack punching a grizzly bear in the face while eating a bag of beef jerky could have steel cage match and it wouldn’t be as manly as this title.
Fair warning: parts are a bit “heavy” with technical terms and verbiage, but there are still plenty of insights and suggestions (and videos!) that are applicable to everyone reading, because……
Everyone NEEDS to Deadlift
There are a few absolutes in this world. Some of those absolutes are:
Gravity
The Earth is round
Humans need oxygen to survive.
The Human Body needs food and water to survive.
Another absolute I could add to that list is that…Everyone NEEDS to Deadlift!
Now, that I’ve got your attention, finish reading this article before you decide to send your hate e-mail or hate mail if you are still living in the dark ages.
Let me clarify my point: Everyone needs to do some form of hip hinging in order to maintain good back and lower extremity health.
The movement of hip hinging is a vital component of everyday life.
Whether you want to lift up your kids without blowing out your back or you are trying to deadlift your car for reps, being able to hip hinge properly is an integral component to reducing injury risk as well as attaining a high level of performance.
What is “Hip Hinging?”
Hip Hinging is the ability of a person to maintain a neutral aligned spine while predominately loading the hips and having the primary movement come from the hips in an anterior to posterior direction.
For the visual learners, this is what it looks like:
As you can see from the video, we ideally want a neutral spine position and the majority of the movement comes from the hips moving in an anterior to posterior direction. The knees remain in a soft knee position. This means that the knees are not in a terminally extended (straight) position nor are they overly flexed (bent).
What movements use hip hinging?
The hip hinging move is used for a multitude of movements. It can be used in the:
Deadlift
Good Mornings
Variations of the Glute Ham Raise
Certain Athletic Endeavors
For activities throughout your day, it could include:
Properly picking up your kids.
Lifting a heavy box from the floor to a different location.
Picking a pencil up off the floor.
The list is endless. Being able to properly move through this movement pattern, whether it be for performance or daily life, is a NECESSITY!
How do I know if I can hip hinge?
Well, check out this video below for a quick and easy test to tell if you are hip hinging properly:
Place a broom, golf club, dowel, etc. on your back as shown in the video. Place one hand on the top portion at your head and the other hand at your sacrum (tail bone). Make sure to keep the three contact points between your head, thoracic spine (mid back), and sacrum.
Next, while maintaining “soft knees”, attempt to push your butt back like you are trying to tap the wall with it.
As you are doing this, you are going to need to counteract falling backwards by leaning your upper body/trunk anteriorly (forward). Time and time again, I will see people attempt to do this movement with just pushing their hips backwards and then in turn, fall backwards or lose their balance.
Your hips should always be more superior than your knees. If your hips are in line with your knees in the transverse plane, then you are squatting, not hip hinging.I can equate it going to an upscale club or lounge.
You walk up to the club and there is a line. It is up to the “bouncer” aka the strength coach/physical therapist in this example, to let you past the velvet rope and into Club Hip Hinging.
Once your in the club, there is a VIP section.
In this example, that VIP section is the Deadlifting VIP. If you aren’t on “the list,” then you aren’t making it into the “VIP” section.
For the physical therapists, strength and conditioning coaches, performance coaches, etc. who want to know if someone can perform hip hinging and/or deadlift variations, then screen your clients and patients.
Screening/Assessment
***Disclaimer*** If you are NOT a physical therapist, you need ask your client if you may put your hands on them to screen them. Also, if someone has pain with any of these screens/assessments, structure your programming appropriately and refer out to a PT, sports chiropractor, etc.
Tell them you want to screen them so you can adjust their programming so it is customized for them.
99.9% of people won’t have a problem with this, but you need to look out for yourself and make sure your clients are fine with this.
First piece of information I would like to know is, what does their hip flexion motion look like.
Place your client on the ground and passively/gently move their hip through their available range of motion (ROM).
Then, we want to check and see if they have the passive straight leg raise (PSLR) mobility. Gently raise their leg until you feel some resistance.
Per the Selective Functional Movement Assessment (SFMA), we would like to see 80 degrees of the PSLR. If the client doesn’t have 80 degrees, all is not lost. We have to modify their training regimen. We will get to that later in this post.
Next, if the client has 80 degrees of PSLR, we want to see if they can stabilize in that ROM. Ask them to actively raise their leg, keeping the knee straight up in the air without letting the opposite leg come up off the ground/table. We like to see 70 degrees of active straight leg raise (ASLR).
If they have 70 degrees of ASLR, then we can progress further in our assessment/screening. If they do NOT have 70 degrees, have the client place their hands on the ground. Then press into the ground with their hands and try again.
If their ASLR improves, then they have either a:
Core Stability Issue
Anterior Pelvic Tilt
What the pressing down into the ground/table does is activates the anterior core musculature and in turn, places the trunk in a more neutral position.
Since the hamstrings attach on the pelvis, if the pelvis is in an anterior pelvic tilt, this can cause the SLR to appear limited because it is starting in a stretched position.
If pressing down into the ground/table does NOT improve anything, then try these ASLR correctives:
Active-Straight Leg Correctives (via FunctionalMovement.com)
If there is an improvement in the ASLR, now, have the client stand up and tell them to bend over and touch their toes.
If the client can bend over and touch their toes with ease and without trying to blow a gasket or bouncing up and down, then this is another assessment check point that can tell us that they may potentially be able to deadlift/hip hinge.
The toe touch test comes from the SFMA.
What does the toe touch tells us?
We want to see if the client has the ability to posteriorly shift their hips when performing the toe touch. This tells us that the client can get into their posterior chain to load their hips. When watching someone perform the toe touch, find their greater trochanter (hip bone on the side of their hip region) and watch to see if that area moves backwards during the toe touch
In the first video below, you can see the person can shift their hips backwards.
In this next video, if the person doesn’t perform an adequate posterior weight shift, then they wont be able to touch their toes.
If your patient or client doesn’t have the ability to touch their toes, then try these correctives as recommended by FunctionalMovement.com.
This series of correctives is called the Toe Touch Progression.
First, place a 1/2 foam roller or a 10 lb plate underneath your client or patient’s toes as shown in the picture below.
Then, while maintaining the feet on the plates and the knees straight, instruct the person to bend over and gently try to touch their toes.
Perform 10 repetitions then switch to the heels elevated as shown below and perform 10 more repetitions.
You can also place a foam roller or a small ball between the person’s knees and instruct then to squeeze it during the toe touch. When you instruct the person to squeeze the ball, it up-regulates inner core musculature and places the core/trunk in a better position to perform the toe touch.
Next, have the client perform the toe touch again. If they can know touch their toes or it has improved as compared to before, then we know that this simple corrective has taught their brain/body to learn how to perform a posterior weight shift needed to perform hip hinging and/or deadlifting.
Now, their toe touch may have improved, but in a few hours or when they wake up tomorrow morning, it may be back to the way it was before the toe touch progression corrective.
With the body and the brain when we see a quick improvement such as this one with the toe touch, we are tapping into the Central Nervous System (CNS) and the brain.
It is “teaching” the brain/CNS a new way to move.
As Erson Religioso has mentioned on his website, Modern Manual Therapy, the brain/CNS is easily tricked, but it is difficult to convince. What that means is that with the toe touch, we have opened a window to the CNS that has allowed for a chance or an improvement to the system, we want to do whatever we can to “keep that window open” through various correctives and behavior modification in our daily lives.
If the client’s toe touch hasn’t improved, then there may be something else from a mobility, stability, or motor control standpoint that a licensed healthcare practitioner may need to dig a little deeper to discover why the toe touch hasn’t improved. Refer them to someone in your network, but we will go into more detail now on other ways to train this client even though their toe touch isn’t sufficient enough to deadlift from the floor.
Well, there are many options that you can provide your client to receive a great training effect. The next few examples all work to help load the posterior chain musculature as well as helping to improve core/trunk stability.
Most of these exercises should be felt in the gluteal and hamstring musculature.
Cable Pull-Throughs
Key Points:
Sit back into hips.
Maintain a neutral spine; no rounding or extending of the lumbar spine/TL junction.
Make sure to extend through the hips at the end of the movement, NOT through lumbar hyper-extension.
Hip Thruster/Single Leg Hip Thruster
Key Points:
Start with upper back resting against a bench and hips/knees flexed.
Maintain a “neutral spine” or “ribs down” position.
Extend your hips upwards and squeeze butt at the top.
Finish with your knees, hips, shoulders, and ears in a straight line.
Barbell Supine Bridge
Key Points:
Place an airex pad or exercise mat over hips/under bar to provide some padding.
Maintain a neutral spine, “ribs down” position and drive hips to the sky.
Make sure not to try and lift too high by extending through the lumbar spine.
Elevated Kettlebell Deadlift
Key Points:
Stand directly over the kettlebell (KB).
Push your hips back like you are trying to touch your butt to the wall behind you.
Maintain a neutral spine position.
Grasp the KB, drive your heels through the floor, and lift up through your hips/legs.
Squeeze butt at the top. Make sure to extend your hips and not your low back. Imaginary line should be between your ears, shoulders. hips, knees, and ankles.
Once the client or patient demonstrates proper form with an elevated KB deadlift, eventually lower the elevation height to make the exercise more difficult and eventually perform off the floor as long as proper form is maintained.
Trap Bar Deadlift
https://www.youtube.com/watch?v=p-sA3PG1kGY
Key Points:
Step into the trap bar/hex bar.
Push hips back like you are trying to touch your butt to the wall behind you.
Grasp handles and maintain a ribs down, neutral spine.
Imagine their are oranges in your armpits. Try to squeeze them.
Drive through the heels and extend your hips. Shoulders, hips and knees should be in a line at the top of the movement.
If the client/patient can’t demonstrate proper form with the Trap Bar DL from the floor, then you can place blocks or some other implement underneath the weights to elevate it so they can demonstrate proper form.
Rack Pulls
Key Points:
Step up to bar. Push hips backwards and grasp bar.
Same points as mentioned above.
Can use pronated grip (palms facing you) OR mixed grip (one palm facing you, one facing away from you).
Once someone can demonstrate proper form with these movements, then you can start by progressing towards the floor.
If someone’s goal is to deadlift from the floor and they can do it with proper form and pain-free, then we’re on our way to hitting that goal.
If someone’s goal is to be able to pick-up their kids or move and feel better, then the exercise variations mentioned above are great ways to help with that.
As many of you are aware, yesterday was St. Patrick’s Day. I don’t think I have to tell you that Boston L.O.V.E.S St. Patrick’s Day.
Not only does Boston host one of the most baller St. Patrick’s Day parades in the country12, but the city more or less shuts down for the day to jointly celebrate what’s known as Evacuation Day; a holiday that commemorates the evacuation of all the drunk people on Boylston St after the parade British forces from city of Boston following the Siege of Boston, early in the Revolutionary War.
So there you go, a little Boston history lesson for you. Who said you never learn anything on this site?
I trust Mike as a coach so much and respect the quality of content he routinely releases, that he could title something “Eat This Giant Pile of Hippopotamus Shit and You’ll Deadlift a Bulldozer,” and I’d buy it.
What this resource is NOT: a video database of unique and zany abdominal exercise you can wow your clients with on Monday.
What this resource IS: a thorough and detailed overview detailing Mike’s SYSTEM when it comes to “core” training. Which, really, is training everything.
Whether you’re a fitness professional or someone who takes his or her’s training more seriously than the average person, this would make an excellent addition to your knowledge repertoire.
As an FYI: TODAY (Friday, March 18th) is the last day to save 50% off the regular price. Go HERE and thank me later.
Hire PEOPLE, not RESUMES. It’s a line I stole from Cressey Sports Performance business director, Pete Dupuis.
It’s important to hire people who are the right fit for your business in many facets: personality, work-ethic, demeanor, favorite Game of Thrones character. You know, the important stuff.
Hiring the wrong person can be a major bummer, not to mention cost you and your business major coin.
Mark Fisher Fitness business director, Michael Keeler, wrote this gem of an article on their hiring process…which even offers many parallels towards other’s OUTSIDE the fitness business.
If you’re at work today doing nothing but counting down the hours till Friday, or need something to detract your attention from throwing a stapler into your co-workers face, may I suggest my appearance on The Mind Muscle Project – Australia’s #1 health/fitness podcast.
Hosts Lachy and Raph invited me onto the show a few weeks ago, which at first was a bit intimidating because 1) it’s an Australian show, and who the hell is this Tony Gentilcore dude? and 2) they’re very much involved in the CrossFit community and I’ve never even attempted a kipping pull-up.
As it happened, I was one of the rare NON-CrossFit’centric guests they’ve invited onto the show.
Too, I’m an American (who has visited Australia13) who pronounces Woolloomooloo (<– a neighborhood of Sydney) like an American.
You need to listen to the start of the podcast to get the joke.
Nevertheless, my initial “stage fright” was quickly extinguished once the fellas and I started chatting. And we chatted about a number of things: warm-ups, assessment, my qualms with CrossFit, shoulder shenanigans, and I probably referenced a kangaroo or two.
You can listen on iTunes HERE (Episode #76) or HERE if you’re not on iTunes.
(NOTE: fast forward to the 7:45 mark for the start of the interview)
Regulars to this site are very familiar with the name Mike Robertson. He’s a good friend, but also a coach I respect immensely.
Not only does he produce top-notch athletes who are seemingly bulletproof, but he’s also someone who continuously churns out quality content that helps elevate the strength and conditioning/fitness community.
He also has impeccable taste in old-school hip-hop music.
His latest resource, Complete Core Training, is available starting today. It’s, well, a complete resource on core training. It’s not about six-pack abs or showcasing the latest core exercises that have people balancing on BOSU balls while juggling chainsaws.
It’s a system on how to set people up for success.
Mike was kind enough to take some time to talk some shop and discuss “core training” with me below. Enjoy!
Two Dudes Talking Core Training
TG: Mike, answer this: what in the name of infomercial hell is “the core?” And why should a whole manual be dedicated to it?
MR: Great question – and if someone can tell me, then that would be great….
In all seriousness, the core is literally everything from the feet to the head, because it all ties together, right? But that’s probably not the answer you’re looking for, either.
For our purposes, I define the core as a box:
You’ve got the diaphragm on the top,
The pelvic floor on the bottom,
The abdominals (transverse abdominus, internal obliques, external obliques, and rectus abdominus) on the front,
The IO’s, EO’s14, and quadratus lumborum (QL) on the sides, and
You’ve got the QL, erectors and multifidi on the back.
This is such a tricky answer, though, because no matter how I answer, someone hates me.
But I guess I’m okay with that at this point
TG: The cliche question here is to pop off your most common core mistakes people make. What do you feel people do right?
MR: First and foremost, you have to know that I live in a bubble at this point.
I don’t train in a commercial gym.
The people I’m surrounded by are generally high-level coaches, and are making strides to get the most out of their clients and athletes.
So with regards to doing things right, I think most are on the right path.
They’re focusing more on core stability versus creating movement at the core.
They’re realizing that flexion isn’t a bad thing, at least with regards to having that mobility through the spine and pelvis.
And they’re including core training in almost all (if not all) of their programs.
So when you factor all that in, it’s probably making quite a difference.
TG: Okay, I lied….NOW you can tell us the most common mistakes people make.
MR: Again, I’m around fairly high-level people so when it comes to mistakes, the devil is often in the details.
First off, I’m not sure most truly respect how important position is. For instance, almost every time I coach a core exercise now, we’re going to exhale to set a better position.
But often, we sell people short – what might seem like enough of an exhale simply is not. So we have to really drive a full exhale to set good position, especially with our more toned up bros and broettes.
Another mistake that I see is always leaving the core training to the end of the program. But before I get too deep here, I should probably let you in on a bit of my bias and philosophy…
I firmly believe that the core is a (if not THE) weak link with our clients and athletes. Therefore, it’s something that we have to address and multiple levels across the program.
So just throwing in some “ab work” at the end of a session isn’t enough. If it’s truly a weak link, we need to address it throughout the programming, both in the warm-up and the actually lifting portion. This comes largely through sound exercise selection, progression and regression.
Note from TG: this is why I LOVE deadbugs so much. Not only do most people do them incorrectly, but they can be injected into any portion of a training program to fit the needs of the athlete/client.
So if I could just get everyone to cue their clients into a better starting position time and again, and address the core at multiple times throughout the training session, I’d be a happy camper.
TG: The meatheads out there will say all someone has to do is squat and deadlift and that’s all the core work they need. I think this is a very narrow-minded, nay, moronic approach. I assume you agree. Why is this not a smart or ideal line of thinking?
MR: We’re in firm agreement here. First off, let me throw this back at you…
How many people walking in on Day 1 would you say have great posture, or can hold great position in their training sessions?
Probably none, or next to none, right?
So why do we assume that loading these people up with heavy squats and deadlifts that they’re magically going to “fix” their positional issues?
I’m sorry, but it just doesn’t happen.
Instead, we need to often rebuild our clients and athletes. Again, it happens on multiple levels throughout the program.
Instead of a back squat, maybe we front squat. Or even better, 2-KB front squat.
Instead of throwing in a ton of work for the posterior chain, we actually teach them to load their anterior chain more effectively. (I’m going to get roasted for this, but it’s something I’ll explore in more depth at a later time).
Note from TG: Here, here! We’ve been over-programmed to think that it’s ALL about posterior chain, ALL the time, that I find many trainees have lost the ability to recruit their quads. I’ve been programming more leg extensions recently for some of my clients. How you like dem apples, internet?!
We need to get some isolated core training in the program, just to teach our athletes how to actually use muscles like their obliques and TVA (not via draw-ins), to help control their pelvis and lumbar spine.
We start doing things like that, then posture starts to clean up and we can hold position.
And when we can hold position with entry-level exercises, then we can start getting bigger bang from there.
TG: Love it Mike. I’m totally on par with you. Complete Core Training – 10 second elevator pitch. Go –
My goal was to take my entire approach to core training and give it to trainers and coaches who want to get more out of their programming and coaching.
Like you mentioned above, even the best coaches and trainers out there are looking for ways to get better. This is something that I’ve studied in depth for years, constantly seeking ways to get better results, and most importantly, to create lasting change in how my clients move and feel.
So Complete Core Training isn’t just a random collection of exercises – it’s a complete training system, where I cover everything from the anatomy of the core, to the mechanics of coaching and cuing, and of course, how to program most effectively.
I think it’s a really solid program, and one that’s going to help trainers and coaches across the world get better results with their clients and athletes.
But I’m also willing to admit I may be just a wee bit biased….;o)
Pardon the visual, but I’m recovering from the epic nerd-boner I got this morning after watching the final trailer for Captain America: Civil War.
How nuts/amazing/OMGSHUTUPANDTAKEMYMONEY was that?
May 6th can’t come soon enough. Much to my wife’s chagrin, you know I’m going to be one of those guys who wants to show up at the IMAX theater three hours early so I can nerd out with other nerds and show off my sweet new Captain A t-shirt (which, not coincidentally, makes me pecs look ultra pecy).
A few things before we get to this week’s list:
1) In case you missed it earlier this week, I announced a new apparel line. Relax, I’m not going all Kanye West and charging $125 for a plain t-shirt.
Nothing fancy. Just some t-shirts, hoodies, and sweatpants (tanks coming soon15) that have my logo on them; including a special edition “Because Heavy Things Won’t Lift Themselves” version.
Not that I’m biased or anything, but I think they’re pretty baller.
2) There’s only a few days left to take advantage of the EARLY BIRD special for mine an Dean Somerset’s Complete Hip & Shoulder Workshop at Vigor Ground Fitness and Performance in Seattle, WA this April. Go HERE for more details.
3) Also, I’ll be at Warhorse Barbell in Philadelphia, PA on Saturday, April 24th for a 1-day workshop titled The Shoulder: From Assessment to Badass. For more details go HERE.
Subconsciously I’ve been using this cue myself for years…but never really realized 1) that I was doing it and 2) why it’s so essential for deadlift performance.
After reading this I had a few my clients use this cue last night and it worked like magic. Very cool.
My wife made a cameo appearance on the Nia Shanks Podcast to discuss the importance of mindset and strength training…especially with regards to women.
The key point: we need to stop “should’ing all over ourselves.”
If this is a topic you’re interested in, Lisa and Artemis Scantalides will be down in the Baltimore, MD area next month at Dauntless Fitness and Health putting on their I Am Not Afraid to Lift: Power of Mindset Edition workshop.
What do fishing lures, Facebook, and encouraging “disruptive” behavior have to do with building your brand? This was an excellent and informative read.
selection for their clients. The 
