Some are fun to do, while others make me want to voluntarily commit myself to Azkaban Prison. This most recent one I did with Vermont based strength coach, Casey Lee, definitely falls under the umbrella of the former.
I like a more casual, conversational approach. Sorta like two people hanging out and talking about whatever happens organically.
I also like chats that are short and to the point. I’m cool as shit, but no one – not even my mother – wants to listen to me talk for an hour.
This episode of “3 Things” is less than 30 minutes and Casey and I talk about everything from building a brand to dad life to Tiesto.
It’s common practice to think the only way to get better at performing pull-ups (especially more of them) is to only do pull-ups.
While specificity is important, there’s more than one way to Rome.
It’s today’s guest post by The Ultimate Pull-Up Program creator, Meghan Callaway, dives deep into some alternative exercises to add to your exercise repertoire.
If you’re looking for a baller (<— who isn’t?) program to help turn you into a pull-up Terminator than Meghan’s your coach. It’s incredibly thorough and has already helped thousands of people. It’s on SALE at a heavily discounted price this week and now includes 40+ pages of new content and material.
When it comes to excelling at pull-ups, many people have fallen prey to the mindset that in order for them to get better at pull-ups, they have to do pull-ups, and literally nothing but pull-ups. A lot of coaches even dole out this unhelpful advice.
Unfortunately, this shortsightedness has led countless people down a path of endless frustration, and has definitely driven a lot of extremely capable individuals to abort their pull-up mission before they have achieved their goal.
Make no mistake, pull-ups are an extremely technically demanding full body exercise that involve so much more than simply propelling the body to and from the bar.
In order to excel at pull-ups, you need to possess a strong upper body, be able to control the movement of your shoulders and shoulder blades, and generate enough tension and stability in your lumbo-pelvic region and lower body so you can maintain a body positioning that will help you travel to and from the bar as easily as possible.
Even if you aren’t able to perform a regular pull-up just yet, do not despair. There are many other components of the pull-up that can be trained.
The exercises I am about to describe are absolutely beneficial for individuals who can already perform one or many pull-ups. Without further ado, here are 5 of my favorite exercises for improving pull-up performance that don’t involve performing actual pull-ups.
While some of these exercises are unique, they are very effective.
#1) Inverted TRX/Ring Rows With Feet Elevated On Wall
Key Points:
Set your grip so your palms are facing away from you (pronated), and are slightly greater than shoulder width apart. You can also use a neutral grip where your palms are facing each other.
Place your feet up a wall. Make sure the TRX/rings is stable so it does not slide on you.
Set your body so your head, torso and hips are in a stacked position. Aim to keep your knees as straight as possible, but due to your feet being up the wall, you might need to keep your knees slightly bent.
Before you go, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes. This will help stabilize your pelvis and spine.
Initiate the movement by using the muscles in your mid and upper back and bring each shoulder blade in towards the spine (retract). Do not initiate the movement with your arms. The main focus here is scapular retraction.
In the top position, do not allow your elbows to flare. If you are using a neutral grip, your elbows will be closer to your sides.
Lower yourself to the bottom position with control. During the lowering/eccentric component, do not keep your shoulder blades pinned. They are meant to move, and should perform the reverse movement (protraction) as they did during the ascending/concentric component.
In the bottom position, your elbows should be close to fully extended, but not hyperextended.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, or ribcage to flare.
Exhale just after you have initiated the scapular movement and as your body is traveling towards the top position; you may inhale and “reset” as you are descending, or do a full reset when you are in the bottom position. Figure out what works and feels best for you.
Do not use momentum.
This innovative horizontal rowing exercise is more challenging than your traditional TRX/ring rows, including when the feet are elevated on a bench, box, or other surface. Like all inverted rowing variations, this exercise develops upper body strength, shoulder and scapular controlled mobility, and lumbo-pelvic stability.
Regression:
Make this exercise easier by walking your feet lower down the wall so your body is in more of a horizontal position, or by performing regular feet elevated rows, or rows where your feet are on the floor.
Progression:
Make this exercise more challenging by walking your feet higher up the wall so your body is in more of a decline position, or by performing negative reps and taking 3-5 seconds to lower yourself.
#2) Dead Bug With Single Arm Landmine Presses
This exercise combines dead bugs with single arm landmine presses, and develops lumbo-pelvic stability, shoulder and scapular controlled mobility, and to some extent, upper body strength. With the landmine presses, I was using a negative speed so I could maintain the slow tempo of the leg lowering.
Key Points:
Set up a barbell so it’s lengthwise and is in line with your armpit.
Lie on the floor. Lift up your legs so they are in a vertical position, straighten your knees, and point your feet towards you (dorsiflex). If you cannot fully extend your knees, or if you are unable to maintain proper form, you can keep your knees bent at a 90 degree angle. Make sure they remain at a 90 degree angle for the duration of the exercise.
Keep your chin tucked and neck in a neutral position, extend your arms so they are above your chest, and tuck your ribs towards your hips (close the space in your midsection).
Before you go, take a deep breath in (360 degrees of air around your spine). Now contract your anterior core muscles as hard as you can, and slowly ‘’row’’ the barbell down towards your body and simultaneously lower the leg that is on the same side of the body as the barbell, and to a range where you are able to maintain proper form. Return to the starting position.
As you are lowering your leg towards the floor and are lowering the barbell, I like to steadily exhale through the mouth. That being said, figure out what breathing works and feels best for you.
For the duration of the exercise, make sure the barbell stays in line with your armpit.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, or pelvis to move.
Keep your legs relaxed so they do not dominate.
Make sure that your knee remains in a fixed position and that the movement occurs from your hip.
Pay attention that you are not “cheating” by using the muscles in your neck and/or upper body in place of the muscles of the anterior core.
You may also perform this movement by lowering the leg that is on the opposite side of your body as the barbell. While I chose to keep my non-working arm in a fixed vertical position, you may also lower your arm towards the floor while you simultaneously lower your leg and the barbell. This will be even more advanced.
Regression:
Make this exercise easier by using less resistance, by decreasing the range of the leg lowering, or by bending your knees.
Progression:
Make this exercise more challenging by using more resistance, by increasing the range of the leg lowering, or by lowering the non-working arm towards the floor versus keeping it in a fixed vertical position.
#3) Dumbbell Overhead Loaded Carries + Band Resisted Scapula Retraction
This unique loaded carry variation develops shoulder and scapular stability (both remain in a fixed position for the duration of the exercise), lumbo-pelvic stability, and to some extent, grip strength. With the addition of the band and the scapular retraction, you should really feel the muscles around your shoulder blades more than during traditional overhead loaded carries.
Key Points:
Place a resistance band around your wrists.
Grab a pair of dumbbells and press them into an overhead position. Once the dumbbells are in an overhead position, lightly press your wrists out against the band and draw your shoulder blades in towards your spine (retract). Maintain this position for the duration of the exercise.
Now perform a loaded carry and walk 25-50 meters.You can either walk in a straight line, or walk halfway and turn around.
For the duration of the exercise, your head, torso and hips should remain in a stacked position, and your hips should remain level. Do not allow your lower back to hyperextend, ribcage to flare, or body to lean to the side.
Make sure that you press evenly through all of your toes on the side that is pushing off, and maintain a tripod base on the side that is planted (weight on the mid to back of the foot and toes in contact with the floor, especially the big and baby toes).
Figure out what breathing works and feels best for you.
Regression:
Make this exercise easier by using lighter weights, or by using a band with less tension.
Progression:
Make this exercise more challenging by using heavier weights, or by using a band with more tension.
#4) Band Resisted Scapula Pull-Ups
Scapula pull-ups are a great pull-up specific regression that develop shoulder and scapular controlled mobility, lumbo-pelvic stability, and grip strength. Adding in the band resistance challenges the muscles that control the movement of the shoulder blades even more.
Key Points:
Place a resistance band around your wrists.
Grab onto the bar and adopt your preferred hand width. While I prefer going just outside of shoulder width apart, figure out what works and feels best for you.
Adopt a slight hollow body position. Your head, torso and hips should be in a stacked position, your knees fully extended, and feet crossed one over the other and dorsiflexed. If you don’t have the space to fully extend your legs, keep your knees bent, and feet behind you.
Now lightly press your wrists out against the band and maintain this tension for the duration of the exercise.
Before each rep, take a deep breath in (360 degrees of air around the spine), brace the core (360 degree brace around the spine), tuck your ribs towards the hips, squeeze your glutes, and contract your quads.
Now initiate the movement by using the muscles in your mid and upper back and draw each shoulder blade in towards the spine and down towards the opposite hip. Do not perform the movement by pulling with your arms. As you do so, your body should elevate a slight amount. Once you reach the top position, pause for a count and return to the starting position.
During the lowering component, do not keep your shoulder blades pinned. They are meant to move, and should perform the reverse movements as they did during the ascending portion of the movement.
In the bottom position, your elbows should be close to fully extended (but not hyperextended).
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, or ribcage to flare. Also, do not allow your elbows to move. This is a telltale sign that you’ve performed the movement by pulling with your arms.
Do not use any momentum.
I prefer to exhale immediately after I have initiated the scapular movement and as my body is elevating, and I will inhale as my body is returning to the starting position. Figure out what breathing works and feels best for you.
For the duration of the exercise, do not allow the band to lose tension.
Regression:
Make this exercise easier by using a band with less tension, or by using no band.
Progression:
Make this exercise more challenging by using a band with more tension, or by performing negative reps and taking 3-5 seconds to perform the lowering component of the movement.
#5) Scapula Push-Ups From A Bear Crawl Position
This extremely challenging exercise develops shoulder and scapular controlled mobility, and lumbo-pelvic stability.
Key Points:
Get into a bear crawl position. Your head, torso and hips should be in a stacked position, your thighs in a vertical position, knees several inches above the floor, and hands directly below your shoulders. Spread your fingers and pretend to suction or screw them to the floor.
Before each rep, take a deep breath in (360 degrees of air around the spine), brace the core (360 degree brace around the spine), tuck your ribs towards the hips, and squeeze your glutes.
Now perform the movement by drawing your shoulder blades in towards your spine (retract). As you do so, your body will lower towards the floor. After you hit a range where you are able to maintain proper form, perform the reverse movement with your shoulder blades and move them away from your spine (protract) and press your body away from the floor.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, torso or hips to rotate, weight to shift from foot to foot, or hips to collapse or pike.
Regression:
Make this exercise easier by performing the exercise in a regular plank position, or by performing the modified variation where the body is in a regular plank position and the hands are elevated on a box, bench, or other surface.
Progression:
Make this exercise more challenging by adding band resistance, by performing negative reps and taking 3-5 seconds to perform the lowering component of the movement, or by performing the single arm variation.
If you want to become an OG of pull-up badassery you’d be hard pressed to find another coach more knowledgable on the topic than Meghan Callaway.
In short: she’s the shit.
Plus, you know, she’s a little bit obsessed with pull-ups. My brain doesn’t operate like hers and another reason why I appreciate her so much is because she’s willing to challenge conventional wisdom and think outside the box.
Her Ultimate Pull-Up Program is excellent and a great fit for anyone – XX chromosome or not – looking to either perform their first pull-up or many.
I’ve used the program with several of my own clients and have seen excellent results. This is an UPDATED version of the program and Meghan’s added 40+ pages of additional content and upgrades.
It’s currently on SALE and you’re silly if you pass on this; especially if you’re a coach interested in getting your clients results.
Maybe I should do a 30-day series on Instagram and cover something cool?
30 Favorite Pictures of My Cat?
30 Days of Omelets?
No, no, no…30 Days of Jason Bourne Fight Scene Reenactments?2
As you can tell, I didn’t go with any of those choices. But if you want me to let me know.
I went with deadlifts.
And I took 30 – admittedly not in a row – days to cover everything from technique tips and troubleshooting ideas to program design and different deadlift variations I like.
It was a huge hit and people seemed to get a lot out of it. And it just so happens T-Nation reached out and asked if they could publish the series on their site.
Days 1-10 were posted today and they include all the videos I filmed in addition to some added (written) commentary.
I’m currently in Ljubljana, Slovenia. I’m here teaching the (Even More) Complete Shoulder & Hip Blueprint with my brother from another mother, Dean Somerset.
Man, this is a beautiful country. I mean, take a look at THIS. (<— FYI, not a pic of my biceps).
Anyhoo, we’re taking a brief hiatus from walking around and I figured I’d post a quick Stuff to Read post.
….It’s the (Even More) Complete Shoulder & Hip Blueprint.
A bunch of wordsmiths we are.
With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:
How to program around common injuries.
How to “connect” the appropriate exercises to the client/athlete.
How to squat and deadlift like a boss.
Los Angeles, CA – November 17-18th. (<— EARLY BIRD rate still in affect)
All registrants to this course (as well as future dates in 2019 in Detroit, Philadelphia, Edmonton, Minas Tirith) will receive a free download of CSHB 1.0 so that you’re up-to-speed on the content Dean and I will be covering.
I’ll be back in the city that never sleeps this Fall to put on my popular Coaching Competency workshop.
Albeit this will be condensed version (five hours instead of seven); a fitness amuse bouche if you will.
EARLY BIRD RATE ends next week.
Full details (itinerary, location, and cost) can be found HERE.
SOCIAL MEDIA SHENANIGANS
Twitter
You don’t HAVE to squat, deadlift, bench press, row, OLY lift, powerlift, do Turkish get-ups till you’re blue in face, participate in bodybuilding or CrossFit in order to see results.
All are fine, none are the “x” factor.
You DO need to train with INTENT and with purpose.
If you work with women the odds are you have a number who, whether you’re attune to this information or not – have negative feelings about their body, their sexuality, and/or have been assaulted.
NOTE FROM TG: I’m traveling this week – in Europe (if you live Munich, Ljubljana, or Vienna hit me up) – and figured I’d take the opportunity to re-purpose some old content.
This week I’m stealing an idea from Eric Cressey. It’s cool though. When we were both bachelors and lived together back in 2005-2007 he used to steal a teaspoon here and there out of my peanut butter jar all the time.
It takes a bit of courage and moxy for someone to be so transparent and admit when he or she is wrong. And for whatever reason, compared to other professions, seemingly, the strength and conditioning community has a really, really, really hard time admitting when it’s wrong.
And I shouldn’t toss the whole industry under the bus. That’s unfair and shortsighted. But I’d be remiss not to say there are a fair number of people within the industry who are stubborn and refuse to admit when they’re wrong.
I mean all you have to do is spend ten minutes on Facebook and you’ll come across any number of petty arguments and dick measuring contests as to who’s right. The steady state cardio crowd argues with the HIIT crowd. The total calories are the only thing that counts crowd argues with the IIFYM (If It Fits Your Macros) crowd. The strength coaches argue with the yoga instructors. The powerlifters argue with the bodybuilders. And everyoneargues with the CrossFitters.
And NO ONE admits when they’re wrong. Ever.
It’s like the ultimate starring contest…..
https://www.youtube.com/watch?v=bAvU64ciKuo
Which is why I felt Eric’s post was so refreshing and something that NEEDED to be said. It’s actually okay to admit when you’re wrong. You’re not going to get stoned and the Mayan Apocalypse isn’t going to start.
All the cool kids are doing it.
And I’d even go so far as to say that admitting when you’re wrong is mandatory for personal growth and development.3
Unless your name is Gandalf or Dan John you can’t expect to be right 100% of the time. Admitting when you’re wrong takes balls (and ovaries!), and I feel most people respect those who are confident enough to accept that they’re not infallible more so than those who pretend to be know it alls.
Which brings me to the other three words.
When I was in London last fall for a workshop I was teaching, I had a few days to walk around and take in the sights and sounds.
I LOOOOOOOVED London. It was my first trip to Europe, and being a nerdy history buff I was excited to see many of the historical landmarks and architecture that you just don’t come across here in the states. You know, like a 10-11th century castle (The Tower of London) right smack dab in the middle of a city:
Moreover it was bit of a culture shock to have people smile at you and say “good morning.” Likewise, it was equally “shocking” to get used to some of the British slang.
Me: “Can you point me in the direction of Trafalgar Square?”
Brit: “You’d be bloody barmy to go there this time of day. If you fancy it and you’re full of beans, I’d suggest the South Bank. Cheerio. Spot of tea. Winston Churchhill.”
Me: “Uhhhhh, I don’t know?”
Facetiousness aside, this was an easy example of a time where I wasn’t scared to say the words, I don’t know (what you’re saying!)
Or take a few weeks ago when Lisa and I were down in Florida and we met with our wedding planner.
Lisa: “Babe, which DJ did you like better?”
Me: “I don’t know.”
Lisa: “Babe, do you want a photo booth during the reception?”
Me: “I don’t know.”
Lisa: “Babe, which table cover do you like best?”
Me: “I don’t know.”
Lisa: “Babe, I swear to god I’m going to punch you in the mouth if you say “I don’t know” one more time.”
Me: “I don’t kn…..wait, huh? OWWWWWWWWWWWWW.”
The point is, there are plenty of incidences in everyday life where we don’t tip-toe around the phrase I don’t know.
Yet in the strength and conditioning world those three words are almost considered taboo. It’s as if admitting you don’t know the answer to something is cause for handing in your man-card.
And that’s unfortunate.
I’d like to think I know the answer to most gym-related things I’m asked…but even on the off-chance I’m flummoxed, I’m not afraid to say it……..
I don’t know
If anything I think the person asking respects the admission MORE than if I tried to pawn off some BS diatribe.
What’s more, I come across as a jerk if, down the road, the person finds out the actual answer and realizes I just made something up on the fly. How am I supposed to build trust – and more importantly, integrity – as a fitness professional if I’m pretending to know the answers?
Listen: It’s impossible to be an “expert” in everything. Ask me how to deadlift, and I’m your man. Ask me to explain the Kreb’s Cycle and you’ll get nothing but crickets chirping.
That said, I do feel it’s in every fitness professional’s best interests to own a niche or topic. Cressey Sports Performance owns baseball training. Mark Fisher Fitness owns Broadway. Molly Galbraith, Nia Shanks, and Joy Victoria own female training. John Romaniello owns fat-loss (and dick jokes). Jon Goodman owns personal trainer development. And I could go on and on with examples.
This isn’t to say that none of the above don’t have experience outside their niche – they absolutely do!
But I guarantee they’re not afraid to say “I don’t know” and are willing to 1) own it, 2) say something along the lines of “give me some time and I’ll find the answer for you,” and/or 3) point people in the direction of someone within their network who DOES have the answer.
Rule of Thumb: don’t pretend to be something you’re not. Accepting your limitations as a fitness professional – and saying I don’t know – is just as valuable as being able to regurgitate all the insertions and origins of every muscle…..in Elvish.
Both are impressive. But it’s the former that separates many of the good trainers and coaches from the great ones.
NOTE FROM TG: I’ll be traveling in Europe for the next ten days and figured this would be a nice opportunity to repurpose some old content that may have been missed the first time around.
1) If you didn’t read this the first time I posted it all I have to say is “pfffffft, whatever.”
Understandably, the title of this post suggests some nefarious agenda where my goal is to spend the next few minutes explaining why we’ve had it all wrong the entire time.
“You mean to tell us, Tony, there’s a chance compound movements don’t make people stronger?”
“What’s next: telling us water isn’t wet, the Earth isn’t round, the zombie apocalypse won’t happen?”
Relax. Deep breaths.
Just so people don’t think I’ve lost my marbles or are already tapping away on their keyboard drafting their hate mail before actually reading what I have to say below….the short answer to the title of this post is:
“Yes, I do feel compound (multi-joint) movements – think: deadlift, squat, bench press, rows, overhead midget pressing – make people into beasts, and should lay the foundation for any well-rounded strength training program.”
However, I fear many trainees (and coaches) often fall into the same trap where we’re programmed into thinking compound movements, and onlycompound movements, should be utilized 100% of the time…no exceptions.
A thousand years of no gainz and incessant internet trolling to the person caught using the leg curl machine or, the horror, performs a few sets of tricep kickbacks.
Shut Up
No, really…shut up.
Of COURSE compound movements make you strong(er). If you want to get strong, it only makes sense to perform those movements which will allow you to use the most weight and force the body into a state of adaptation to get strong.
Granted a lot of other things need to fall into place in order for “strong” to happen. Just because you place a barbell on your back and meander up and down doesn’t mean you’re the second coming of Ed Coan.
Technique, frequency of training, addressing weaknesses, technique, and technique consistent progressive overload all need to be taken into consideration.
What’s more, if strength is the goal – particularly with the big 3– compound/multi-joint movements performed in low(er) rep ranges (1-5) is kind of important.
Why?
Cliff Notes Version: Lifting maximal weight has a number of effects:
1. Maximal number of motor units are recruited.
2. Fastest MU’s are activated (high-threshold motor units).
3. The discharge frequency (rate coding) is increased.
4. Activity is synchronous – both inter and intra-muscularly.
5. Potential for future hypertrophy gains (especially when you revert back to a “hypertrophy” specific training phase).
6. While some argue whether or not the research is efficacious – it goes both ways – lifting heavy things helps to increase serum Testosterone levels.
7. Girls will want to hang out with you (<=== it’s science).
But It’s Not All PRs and Butterfly Kisses
While all the above is true, focusing solely on compound movements (and lifting maximal weight all the time) does have its pitfalls.
1). There’s an inherent likelihood of increased wear and tear on the joints over time (Yes, even with “good” technique).
2). Compound movements = produce/accumulate more fatigue (particularly neural fatigue). And if it’s not managed appropriately, one may see a decrease in strength/performance over time.
And finally, something not many people consider:
3). We’re Really Good at Compensating.
You may have noticed that I drilled the idea of “technique” earlier. It’s that important.
As a coach I find many people are unable to express their true fitness/strength level due to faulty joint positions (misalignment, such as excessive lumbar extension/APT), and, honestly, not “earning the right” to increase load.
I.e., they haven’t performed enough reps at “x” weight in order to go up.
To that end, drilling technique – and respecting each individual’s anthropometry – is always going to be of paramount importance.
Due to our ability to compensate well, the likelihood you’re leaving poundages in the tank are very high.
As well, when we start talking accessory movements, I’m always in the camp which takes the approach they should generally be used to address some form of technique flaw or weakness with the main lift in question.
For Example
If someone is struggling with their deadlifts off the floor – meaning, they’re super slow – some viable accessory movements to address this would be:
1). Limiting tap-n-go reps (bouncing off the floor).
2). Deficit pulls (2-3″ elevated) to generate more quadricep recruitment.
3). More squat variations such as Safety Squat Bar squats and front squats (again, to generate more quadricep recruitment).
4). Anderson Squat – performed from a deadstart, emulating one’s deadlift stance.
Note: Notice my hip placement above. When I was pulling conventional style (the video is four years old) this variation of Anderson squat very much mirrored my deadlift stance, which carried over well.
Back To My Point
Oh yeah, my point.
Listen, it’s okay to perform isolation work or more bodybuilding-specific exercises. A more “hybrid” approach – strength and hypertrophy – is going to bode well for most people anyways.
Case in point: my bench press sucks. There are days where I’d rather wash my face with broken glass than bench press.
One of the things my coach – Greg Robins – has been implementing into my programs of late is more isolation work to address muscular issues.
Think about it: expressing strength is (mostly) about generating force. Hoisting big weights helps in this regard. However, a bigger muscle – almost always – is going to produce more force than a smaller one.
Indeed, I’ve been hammering away at my bench press technique – even implementing accessory movements like paused bench presses and Spoto Presses to address my weaknesses.
But guess what? Lately – for the past two blocks of training – I’ve been performing a TON of dumbbell chest flyes. You know, those “wimpy” things guys use to train their chest cleavage.
Funnily enough my bench press has seen it’s best jump in a while since incorporating more isolation type work for the pecs and triceps.
Too, my DL has gone up since tossing in some leg extensions; and I have to assume the chest flyes play a role too…;o)
Read: It’s not only about compound movements. Don’t be so dogmatic.
True, they serve as the staple for any strength-based program…but try not to neglect the importance of choosing the correct accessory work – even if it’s isolation exercises – to compliment your goals.
….It’s the (Even More) Complete Shoulder & Hip Blueprint.
A bunch of wordsmiths we are.
With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:
How to program around common injuries.
How to “connect” the appropriate exercises to the client/athlete.
How to squat and deadlift like a boss.
Ljubljana, Slovenia – October 20-21st. (<— NEXT week).
Los Angeles, CA – November 17-18th. (<— EARLY BIRD rate still in affect)
All registrants to this course (as well as future dates in 2019 in Detroit, Philadelphia, Edmonton, Minas Tirith) will receive a free download of CSHB 1.0 so that you’re up-to-speed on the content Dean and I will be covering.
I’ll be back in the city that never sleeps this Fall to put on my popular Coaching Competency workshop.
Albeit this will be condensed version (five hours instead of seven); a fitness amuse bouche if you will.
EARLY BIRD RATE ends next week.
Full details (itinerary, location, and cost) can be found HERE.
SOCIAL MEDIA SHENANIGANS
Twitter
FARMER CARRIES: One of my favorite exercises to program due to their versatility and “user friendliness.” A big mistake I notice ppl make is going too heavy. It’s important to OWN the POSITION. If you’re hunched over or leaning to any one side excessively it defeats the purpose.
“For too many, working out has become a means of punishment for eating “bad” foods or from gaining weight over the years or not fitting into their favorite clothes anymore. And they deserve better. They deserve more.
I may as well post something on photosynthesis trends of oak trees in the Northeast, gas prices, or, I don’t know, what my kid had for breakfast this morning.
Everybody performs planks. And 90% of those people perform them incorrectly.
Today’s guest post by TG.com regular, Dr. Nicholas Licameli, sheds light on how to make your planks more effective.
HINT: It has zero to do with performing them for longer durations.
It’s Not What You Do, It’s How You Do It: A Better Plank
The plank.
We know it, we love it, and we know the benefits. However there is a simple way to make it more effective that you can implement immediately. It doesn’t involve any additional equipment and takes less than a second to do.
This simple modification will help not only those who are new to the exercise, but also those seasoned planking veterans.
Take a look at the following two pictures.
Can you spot the difference?
It’s subtle, almost undetectable.
Here’s some more information: The plank on the top can be held for 3 minutes or more, while the plank on the bottom can only be held for 15-20 seconds max.
The plank on the top is engaging only a fraction of the core and abdominal musculature, whereas the plank on the bottom is recruiting nearly every muscle in the body, including the core and abdominals.
Form looks good in both: No sagging or lifting of the lower back and pelvis, serratus anterior is engaged for scapular stability, and the head, neck, and entire spine are in neutral. So what makes the bottom plank more effective than the top?
Let’s find out.
No, Wait, Don’t Go…the Plank IS a Big Deal
The plank is one of the best exercises for improving total body strength as well as the health of your spine. In order to perform the plank correctly and effectively, pay close attention to the position of the lower back and pelvis as well as the direction of the force being applied through the floor.
When in the plank position, imagine what would happen if all friction on the floor disappeared, almost as if doing a plank on ice. Which direction would your elbows and feet slide? Most likely, they would slide out from under you: your arms would shoot forward, your feet would shoot backward, and your face would be imprinted on the dirty gym mat that you sprayed with a dirty plastic bottle filled with an ambiguous pale blue liquid.
Note From TG:No reason for this GIF other than to 1) I couldn’t find a video of someone falling during a plank and 2) it’s freakin hilarious. Sorry for the brief hijack Nicholas.
That is precisely the problem with the top picture.
You’ll notice that my toes are digging into the floor and isometrically pushing away, while my arms are isometrically pressing forward toward my head.
Biomechanically, I am isometrically pressing into shoulder flexion, ankle plantar flexion, hip extension, and spinal extension. While this may be a good way to hit the deltoids and calves (not really), it is not doing much for the core and abdominals.
Why?
Because the core, and more specifically the anterior core (the muscles on the front side), is responsible for spinal flexion and anti-extension. In order to maximally engage those muscles, you must train those movements.
This can be achieved by forcefully, and isometrically, pulling your arms and feet together. Now imagine doing it on ice. What would happen? Our arms and feet would slide toward each other and we’d assume a pike-like position with spinal flexion and anti-extension, which is just what we want.
And Bingo was his name-o…
Why Is This So Common?
Our bodies do not want to be wasteful, so they will do their best to use the least amount of energy necessary to complete a task, unless we tell it otherwise.
With the plank, sometimes due to our body’s natural compensations and other times due to conscious effort, we tend to get into the “position of least resistance,” usually for the sake of increasing the amount of time we can spend in the plank position.
In other words, we make the plank as passive as possible to increase its duration.
Some even wear their plank time like a badge of honor!
Hearing, “How long can you hold a plank?” is slowly becoming almost as common in gyms and health clubs as, “How much do ya bench, bro?”
That’s why it is important to remember the goal.
Unless you are a competitive planker and are scored by how long you can hold a plank, the goal of the exercise is not to increase its duration, but rather to train the core!
Doing planks is kind of like making a homemade dinner, cleaning the dishes, or having sex.
Just doing the activity doesn’t mean it will be good.
The effectiveness of the plank, as well as a homemade meal, the dishes, and sex, depends on the execution.
Don’t treat the plank like a marathon…treat it like a sprint.
Instead of thinking, “How long can I hold a plank for?” think, “How short can I hold a plank for?”
The idea being: The harder the contraction, the shorter the duration. The harder you contract and brace your core, the shorter the plank will be.
Tired of long sets of planks? Start squeezing!
Tips For A Better Plank
1. Squeeze your glutes and contract your abs (rectus abdominis AND transverse abdominis), which will pull your pelvis into a slight posterior pelvic tilt (think slightly rounding your back).
2. In order to contract your abs, you want to engage both your rectus abdominis (six-pack muscle) and transverse abdominis (deep stabilizer muscle, much like a corset). To contract the rectus abdominis, imagine bringing the ribs and front of the pelvis together. To contract the transverse abdominis, imagine the feeling when cold water reaches your navel when walking into a pool.
3. Keep your head and neck in a straight line. DO NOT LOOK UP. Your tailbone, mid back, and head should all be in line with each other (see picture below).
4. Isometrically pull your elbows and feet together. This is the key. Imagine doing a plank on ice or on a slippery hardwood floor with socks and a towel under your arms, as seen below.
5. Once you assume the proper position, maximally contract every muscle from your toes to your fingers, but DO NOT HOLD YOUR BREATH.
6. Imagine giving a big hug with your shoulder blades. Keep the shoulder blades protracted (pressed forward) and be sure they stay snug around the ribcage. This will help engage serratus anterior, which is an extremely important muscle for the health of your shoulders. It is also quite aesthetically pleasing when well developed.
7. When coming off of a plank, slowly lower your knees to the floor. DO NOT let your hips/pelvis drop to the floor.
Don’t rely on the traction of the floor to maintain the plank position, rely on your core.
Would you rather get to muscle fatigue after planking for 10 seconds or 3 minutes? Clearly, ain’t nobody got time for no 3-minute, ineffective planks. Try this modification out and I guarantee your planks will become instantly more effective and you will look at the plank in a new light and learn to love it.
For a video demonstration and explanation of everything I just wrote, be sure to check out my video right here:
About the Author
Nicholas M. Licameli, PT, DPT
Doctor of Physical Therapy / Pro Natural Bodybuilder
Every single thing he does, Nick believes in giving himself to others in an attempt to make the world a happier, healthier, and more loving place. He wants to give people the power to change their lives. Bodybuilding and physical therapy just act as mediums for carrying out that cause. Love. Passion. Respect. Humility. Never an expert. Always a student. Love your journey.
The ability to “access” thoracic extension (and rotation) can be a game changer for a lot of people; especially for those who spend an inordinate amount of time sitting at a desk job.
In no particular order, t-spine extension & rotation:
Allows the shoulder blades to move, particularly with regards to scapular retraction and upward rotation.
Takes much of the burden off the lumbar spine. We WANT the bulk of our rotation to come from this area (7-9 degrees per segment).
Likewise, it helps keeps our shoulders healthy, allowing for a bit more external rotation in the glenohumeral joint. I.e., “opens” us up.
Provides a window to be in better position(s) to lift heavier loads, and with less compressive loading on the spine.
Makes you look 43% more attractive.
Both have immense carryover to everyday (as well as athletic activities) which require a litany of movement variability such as reaching behind us, overhead, in addition to lifting and throwing things.5
Today I wanted to share a drill I think you’ll get a lot of use out of that you’ll be able to incorporate with your clients/athletes right away.
T-Spine Wall Rotation with Lift-Off
Who Did I Steal It From? – Dean Somerset, yo.
What Does It Do? – Proper execution of this drill takes the lower back out of the equation (where we DON’T want any movement) and instead targets the mid-back (where we DO want movement).
It also provides a killer bicep pump.
Just kidding. It doesn’t.
But it does help improve thoracic rotation & extension, which will keep people healthy, which will allow them to train more often, which will then allow them to curl to their hearts content.
Key Coaching Cues: Place a foam roller or yoga block between the wall and the knee (or the hip for that matter) that’s closest to it. From there, with your palm facing out, try to trace a circle on the wall rotating/extending as far as your mobility allows.
When you reach end-range, perform an exhale (out of the mouth) and lift your hand off the wall a few inches.
Don’t allow the foam roller/yoga block fall to the ground.
Return back to starting position, inhale (via the nose), and repeat the same process for 3-5 reps/side. Don’t be surprised if you get a little bit more off the wall with every subsequent rep.
I’m in beautiful San Jose, CA this weekend for the RISE Fitness Business Conference. Well, I think San Jose is beautiful; I flew in last night so I haven’t had the opportunity to actually see it.
It’s going to be a great weekend networking and listening to the likes of Pat Rigsby, Kellie Davis, Mark Fisher, Molly Galbraith, Craig Ballantyne, and many more speak on their craft.
Oh, and I’m giving a presentation too. On Sunday morning. At 9 AM.6
Anyway, I’m on east coast time and up at the butt-crack so lets get to this week’s stuff.
….It’s the (Even More) Complete Shoulder & Hip Blueprint.
A bunch of wordsmiths we are.
With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:
How to program around common injuries.
How to “connect” the appropriate exercises to the client/athlete.
How to squat and deadlift like a boss.
Ljubljana, Slovenia – October 20-21st.
Los Angeles, CA – November 17-18th. (<— EARLY BIRD rate still in affect)
All registrants to this course (as well as future dates in 2019 in Detroit, Philadelphia, Edmonton, Minas Tirith) will receive a free download of CSHB 1.0 so that you’re up-to-speed on the content Dean and I will be covering.
I hate Mike, because my brain doesn’t work like his.
As always, some excellent stuff from him.
Joe Rogan Experience #1176 – Dom D’Agostino & Layne Norton
I know Joe Rogan has a very popular podcast, but truth be told I never watch or listen to it. However, this one featuring Dom D’Agostino and Layne Norton “duking it out” over the ketogenic diet was a really cool (and informative) to listen to.
Nicholas M. Licameli, PT, DPT
