Categoriescoaching Exercise Technique

5 Dumbbell Row Mistakes and What To Do Instead

The dumbbell row is a common exercise performed in gyms everywhere and is a splendid choice for anyone interested in building a back the size of Nebraska.1

It’s a staple in my own programming (and that of my clients) because it offers a bevy of other benefits – shoulder health, emphasizes unilateral strength, promotes increased eccentric loading (they’re superb for accentuated eccentric sets), and it’s undeniably versatile, to name a few.

However, it’s an exercise that’s often butchered in terms of its execution, and as a result many trainees lose out on all those benefits

I wanted to highlight a few of the more egregious culprits in today’s post.

Copyright: huurah / 123RF Stock Photo

There’s No One Perfect Way, and I’m Not Saying You’re Wrong

Let me set the record straight out of the gate.

This post is not meant to be the end-all-be-all-Tony’s-right-and-you’re-wrong-so-STFU answer to everything dumbbell row.

I’ll be the first to admit there are many nuances of the exercise I’m omitting from this post. Truth be told I didn’t want to write a 3000 word article on the dumbbell row and make people want to commit seppuku out of sheer boredom.

  • 3ooo words on Why The Gummi Bears Were the Best Saturday Morning Cartoon of the 80’s = Pulitzer material.
  • 300o words on the DB Row = someone toss me a sword.

That said, my main objective here is to 1) point out a handful of technique flaws I’ve observed over the span of a 15+ year coaching career, 2) suggest some “fixes” and 3) hopefully keep my pants on in the process.

DB Row Mistake #1: Not Pushing Away

 

Understandably, when we’re performing a DB Row we should emphasize and be cognizant of what the working/moving arm is doing (more on this below).

However, it’s important to recognize that the supporting/non-moving arm is also a major player and is very much involved in the proper execution of this exercise.

Mike Robertson has pointed this out in the past, and it makes a ton of sense. I watch a lot of people “hang out” on their supporting side when performing a DB Row…more or less “dumping” into that shoulder.

This places the scapulae in a precarious position –  anteriorly tilted, often in more of a shruggy pattern – which isn’t doing anyone’s shoulder any favors.

Instead, you want to protract or “push away” on the supporting side for better positioning, stability, and, as a bonus, Serratus Anterior activation.

DB Row Mistake #2: The Path

 

Many people view the DB Row as two things:

  • A straight up and down motion.
  • An exercise that targets scapular retraction, namely the Rhomboids.

I view the DB Row as two things:

  • More of an arc motion (forward and backward).
  • An exercises that, yes, can (and kinda-sorta does) hit the rhomboids, but due to the increase line of pull (arc motion), is actually a superb exercise for maximal Lat engagement.

Strength coach Lee Boyce has hammered home this concept in the past, but it bears repeating here: the force angle of the DB Row – especially if it’s performed straight up and down – doesn’t lend itself as a great scapular retraction exercise.

Simply put: There are better options (Seated Row variations, bent over row, jumping into a live volcano).

Instead, you should treat the DB Row as more of Lat exercise.

Implementing more of a sweeping action or “arc” pattern with your arms allows you to match the fiber orientation of the Lats.

And that’s what it should target.

No diggidy, no doubt.

DB Row Mistake #3: Too Much ROM

 

More ROM isn’t always better.

A common mistake I often see trainees doing when performing a DB Row is allowing their elbow to travel too far past the midline of the body (glenohumeral extension).

Excessive glenohumeral extension (as what happens when the elbow travels past midline) can lead to excessive scapular anterior tilt and Anterior Humeral Glide, both of which will likely kill you.

Just kidding.

But they’re not going to make your shoulders (or elbows for that matter) feel great.

I like to cue my trainees to bring their elbows towards their hip or “back pocket” and that’s it. I’ll often have to place my hand just off the small of their back so they know when to stop.

Once they understand that, it’s makes all the difference in the world.

DB Row Mistake #4: Pinning the Shoulder Blade

 

Many people are cued to retract their shoulder blade at the top of the movement when they perform a DB Row.

Cool.

But then they keep it pinned there, in place, throughout the duration of a set.

Not cool.

And then this is how I react.

via GIPHY

When I coach the DB Row I encourage people to feel a slight stretch at the bottom of the movement.

The shoulder blades are meant to move around the rib cage.

Pinning them in place can lead to a litany of other situations – like Downward Rotation Syndrome – which you’re better off avoiding.

There are situations where I may cue someone to hold a retracted position more, but it’s rare.

Don’t be afraid to let those bad-boys explore their full movement capability.

DB Row Mistake #5: Going Too Heavy

Here’s a nice rule of thumb: If you look like you’re having an epileptic seizure – or it looks like you’re using an industrial strength Shake Weight – when performing a DB Row you’re likely not doing it correctly (or gaining much benefit other than stroking your ego)

I understand there’s a time and place for body english.

I do.

But as Eric Cressey poignantly Tweeted the other day:

Moreover, and as my colleague Chris Cooper succinctly reminded me of the other day, the DB Row is just as much of an upper back exercise as it is an ANTI-ROTATION exercise.

I prefer to encourage as rigid of a torso as possible during a set. There’s going to be “some” movement, mind you, but it shouldn’t be too prevalent.

When it is it’s often a sign someone is using too heavy of a load.

For a bit more of a the science and biomechanics of what I’m getting at – especially as it relates to the Resistance Curve and Strength Curve of rowing – I’d encourage you to check out THIS article by Nick Tumminello.

1100 Words

Boom shaka-laka.

Categoriescoaching

Coaching: The Fine Line Between Building Toughness and Being Destructive

Jordan McNair, a (former) University of Maryland football player, died a few weeks ago during practice as the team was completing conditioning drills.

All signs pointed towards him being in distress.

Yet, the cloud of “being tough” and persevering through a grueling workout seemed to have overcast common-sense.

We can learn from this tragic event as fitness professionals and be more cognizant of what our roles truly are. Thanks to NYC based strength coach, David Otey, for sending this article my way to post.

Copyright: oskanov / 123RF Stock Photo

Coaching: The Fine Line Between Building Toughness and Being Destructive

It shouldn’t take a devastating loss to rattle the heads of everyone in an industry.

The death of Jordan McNair, a 19-year-old sophomore football player at the University of Maryland is one that got shockingly little attention until recently.

Jordan died a couple weeks after a conditioning incident when running 110’s with the team.2

While there is much to be seen regarding specifics of the circumstances the part that is clear is this happened under the watch of their Strength and Conditioning staff.

We work in a field where bigger, stronger, faster, and more resilient is the goal.

With increased expectations can come increasingly negligent practices or, at the very least, less attention to the factors we can control. I bring this up because this is just a concerning situation when looking at Personal Trainers and instructors who have less education, experience, and want to show what they can do.

This isn’t to say that less education or experience can make someone more dangerous, but someone may be less in tune with the risk factors and signs showing that someone can be in distress.

The symptoms of a heat illness include:

  • High body temperature
  • Nausea
  • Vomiting
  • Rapid breathing
  • Flushed skin
  • Headache
  • Racing heart rate
  • Confusion
  • Agitation
  • Slurred speech and irritability (1)

Don’t the top seven symptoms look like what a “tough workout” would lead to when working out outdoors in the summer?

While heat stroke symptoms are the example I use above, this can be similarly associated with any client that is thrown too far into a program without the proper baseline. As I would compare it, throwing someone into the deep end who doesn’t know how to swim. While there are many factors we cannot control, there are many we can control.

1) Communication

An open line of communication is paramount to gaining success and identifying everyone’s boundaries.

Self-awareness is not a trait that every individual comes equipped with when they begin working out.

At the end of the day, the risk of an exercise should never outweigh the reward it pays out.

There are always options to improve the health and performance of someone while avoiding some dumb shit you saw on Instagram.

The phrase I commonly use with all my clients or potential clients is…

“If at any point in time you feel tired, sore, fatigued, dizzy, or just generally uncomfortable, please let me know.”

I say this so frequently it becomes a natural part of their program dialogue.

Creating a line of communication where the athlete, individual, or child you are working with understands they can trust you to be open is when real progress begins.

2) Hydration

I think we all have at one point in our life had that coach that used “no water” as a form of punishment.

That is an awful and ridiculous idea.

To be sufficiently hydrated it is recommended to drink 16-20 oz of fluid prior to exercise and replenish every pound of weight lost in a training session with 20-24 oz of water afterwards.

While hydration numbers are often changing based on many variables, it is safe to say 8-12, 8 oz glasses of water are recommended daily (2). Water effects everything from cognitive function do muscular activity so, yeah, its kind of a big deal.

3) Symptoms

Identifying when someone you have been consistently working with just isn’t themselves comes with time and attention.

Understanding what these signs look like can help avoid injury or regrettable overexertion.

The following examples pertain to system overload scenarios:

  • High respiratory rate
  • Wheezing
  • Blurred Vision
  • Clammy skin
  • Not sweating during vigorous activity
  • Headache
  • Uncontrollable HR

The following examples pertain to potential injuries (Muscular/Joint):

  • Wincing
  • Compensation to one side
  • Irregular gait pattern
  • Verbal cues (grunts or moans)
  • Visible cues (facial expression)

Unsure? Don’t Pass Go

Ultimately, we cannot avoid all situations.

We try out best to avoid every wrong turn to get the most out every person we have the privilege to work with. The best we can do is keep our eye and attention at making sure we keep our clients and athletes in the safest position possible.

Mental toughness is built in dealing with adversity and pushing the current limits.

Generic training and standards of what we expect can be thrown out the window. Arbitrary training protocols and “toughness” challenges are a thing of the past.

With all the advances we have seen in the fitness industry we can avoid some of the circumstances we have seen ourselves in over the past few years. We need to develop individuals from where they currently stand to where they can eventually thrive.

Because I said so is never a good response.

Don’t find yourself to be the health professional who neglects health.

For those who’d like to help you can go HERE to contribute to the GoFundMe account that has been set up to support the McNair family.

Resources

  1. “Heat Illnesses.” Korey Stringer Institute, ksi.uconn.edu/emergency-conditions/heat-illnesses/
  2. Roy, Brad A. “Exercise and Fluid Replacement.” ACSMs Health & Fitness Journal, vol. 17, no. 4, 2013, p. 3

About the Author

David Otey is a Strength and Conditioning specialist based out of New York City. David is the 2015 Fitness Manager of the Year for Equinox and has been featured in several major fitness publications on the topics of strength and Conditioning. David will be presenting at this year’s NSCA PT Conference on the topics of Rotational Power and Hex Bar Protocols.

Instagram: HERE.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 8/10/18

Copyright: wamsler / 123RF Stock Photo

 1. Strong Body-Strong Mind – Boston, MA (<– THIS WEEKEND)

Last chance.

Dr. Lisa Lewis and I will be holding another Strong Body-Strong Mind Workshop in Boston, MA on Sunday, August 12th.

1. We offer both a Professional and Student rate.

2. CEUs will be available via the NSCA.

3. Predator Handshakes are free.

For more details (including itinerary and registration) go HERE.

2. (Even More) Complete Shoulder & Hip Blueprint – Houston, TX

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

But now.

BUT NOW……

….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.

All registrants to this course (as well as future dates in Ljubljana, Slovenia, Los Angeles, Detroit, Philadelphia, 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.

To register and for moe details go HERE.

3. RISE Fitness Business Conference – San Jose, CA

I’ve had to decline speaking at this event in the past due to prior engagements (and because of Kumite), but I’m headed to San Jose this year baby.

The line-up is spectacular and I’m honored to be included amongst such esteemed company – Pat Rigsby, Mark Fisher, Molly Galbraith, Kellie Hart, Craig Ballantyne, and Scott Rawcliffe, to name a few.

I’ll be speaking about shoulder assessment.

I’ll also be booking a photographer soon because my current headshot is god awful.

If you’re a fitness professional looking to take his or her’s career to the next level this is an event you won’t want to miss.

Full details and registration are HERE.

SOCIAL MEDIA SHENANIGANS

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Stuff to Read While You’re Pretending to Work

Fitness: The Healthiest Industry, Creating the Unhealthiest Minds – Lee Boyce

Lee has written many things that are well-written, poignant, and thought provoking. I always appreciate his willingness to write & say things many of us are sheepish to point out ourselves.

This is superb.

The Lost Are of Conditioning For Strength, Performance, & Recovery – Dr. John Rusin & Jason Brown

Really good article on the importance of AEROBIC training, and how to program it intelligently to enhance & compliment weight training.

Why You Should Be Flexible With Your Programming – Bryan Krahn

Bryan = Dreamboat

We always discuss the importance of flexible DIETING, but not too often do we take the same concept and apply it towards our training.

Fantastic message from Bryan in this one.

 

Categoriescoaching Program Design

The Underrated Value of Mediocrity

Remember that iconic and hilarious scene from the movie Billy Madison when Billy (Adam Sandler), upon realizing one of his classmates embarrassingly peed his pants, attempts to “normalize” the situation by pretending to also pee his pants, thus reframing the unfortunate situation into something that’s not only desirable to do, but something everyone thinks is “cool” and will make you popular.

Remember that?

Well, in fitness, we encourage people to pee their pants.

Copyright: goodmoments / 123RF Stock Photo

Wait, Stop, It’s Just a Metaphor

Please don’t go and pee your……..

Goddamit.

I can’t take you anywhere.

Now, for those of you who didn’t take my words literally (which I hope is all of you), let me attempt to elaborate further on the point I’m trying to make.

It’s a bit of a reach, but I think it’ll make sense.

  1. Peeing your pants isn’t normal.3
  2. Similarly, hitting PR’s every day in the gym (or the expectation that you have to) isn’t normal.

To be clear: I am not saying we shouldn’t work hard or strive to push ourselves in the gym. As I’ve been known to say time or two:

“Lifting weights isn’t supposed to tickle.”

Likewise, it’s that drive to do better or to “do more work” week-by-week, month-by-month, and hopefully, because consistency matters most, year-by-year…that will make all the difference in the world.

Not that it needs repeating to my regular readers, but if you’re new (welcome!), the “doing more work” part is kinda important if you want to see continued progress in the gym. You have to provide enough of a (recoverable) stimulus to the body in order to force it to adapt to the demands placed upon it.

If on Day #1 of your fitness journey you found pressing the 30 lb. dumbbells hard, and here it is, Day #287 (<—no small feat) and it’s still hard, you may want to audit your program (or effort).

There has to be a degree of uncomfortableness and/or sucktitude in the process.

It’s just the way things are.

via GIPHY

However, Not Always

And this is where things get interesting.4

There’s always been this prevailing notion – especially in this social media age – that workouts have to, at all times, be ballbreakers.

We watch these amazing feats of strength on Instagram and YouTube, or read about someone’s insane workout on Twitter, and we believe that’s what we should be doing also. We’ve been desensitized into believing our workouts don’t count or are pointless unless we leave the gym crawling on all four or we can’t feel the right side of our face.

“Average” workouts are dull, prosaic, and for lammos who don’t really want to work hard and can’t hang with the big dogs.

I could not disagree with this viewpoint more.

The only thing I could possibly disagree more with is Becca choosing Garret over Blake in the latest season of The Bachelorette.

80% Workouts and Why Mediocrity Matters

Giving credit where it’s due, I want to point out that what follows is a concept I stole from strength coach/bodybuilder/fellow brother in baldness, Paul Carter.

There’s a time and place for workouts that crush us, and there’s a time and place to push the envelop with training.

In fact if we did the math, 10% of the time you’ll walk into the gym feeling like a million bucks and that you could beat Rambo in a staring contest.

Conversely, 10% of the time you’ll walk into the gym feeling like a bag of dicks and weights you pwned a week ago suddenly feel like they’re being lifted against the gravitational pull of a Black Hole.

I.e., There’s also a time and place to back off, not be a hero, and listen to your body.

The other 80% of the time – which is almost always – you’re going to show up and just do the work. You’re going to hit all your reps, strain (but not too much), and for all intents and purposes you’re going to complete a mediocre workout.

These are the workouts that matter most.

These are the workouts that build the grit, resiliency, and the base for pretty much all future outcomes.

My friend, Ben Bruno, reverberated a similar message a few days ago:

Battling through the mundane – and accepting it as a necessary component of progress – is a tough pill to swallow for many trainees.

I can’t tell you how many conversations I’ve had with athletes and clients over the years trying to make this concept stick.

“That workout was easy,” for some coaches, is the last thing they want to hear.

For me it’s a sign we’re headed down the right path. A path everyone, in the history of ever, has also travelled and navigated to get where they are today.

Show up, do the work, strain (but not too much), and don’t think you have to pee your pants…;o)

Categoriespodcast

Appearance on the Untamed Podcast

I had the pleasure of being invited onto the Untamed Podcast recently hosted by strength coach Ryan Costanza.

Meow.

Copyright: dr911 / 123RF Stock Photo

Untamed

It’s a doozy of an interview, coming in at close to two hours. But Ryan and I cover a plethora of topics ranging from coaching philosophy to differences between training athletes vs. general population clients to things that make us want to throw our face into a wall when we observe commercial gym shenanigans.

Sit down, relax, maybe order some delivery, and enjoy.

Go HERE to listen directly from the site.

Or HERE if you’re an Apple snob and prefer to download via iTunes (episode #13).

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 8/3/18

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

 1. Strong Body-Strong Mind – Boston, MA

Dr. Lisa Lewis and I have designed a 1-day workshop for health/fitness professionals that touches on a topic rarely discussed: the SOFT SKILLS of coaching.

  • How to improve exercise consistency.
  • How to increase motivation and competency to train.
  • How to assess clients/athletes and write more effective programs that better match their ability level.
  • How to create loyal clients (and a growing bank account).

We’ll be holding another Strong Body-Strong Mind Workshop in Boston, MA on Sunday, August 12th.

1. We offer both a Professional and Student rate.

2. CEUs will be available via the NSCA.

3. Predator Handshakes are free.

For more details (including itinerary and registration) go HERE.

2. (Even More) Complete Shoulder & Hip Blueprint – Houston, TX

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

But now.

BUT NOW…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.

All registrants to this course (as well as future dates in Ljubljana, Slovenia & Los Angeles) 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.

There’s only a few days left to take advantage of the Early Bird rate for Houston.

Go HERE.

Social Media Shenanigans

Twitter

Instagram

Stuff to Read While You’re Pretending to Work

How Do You Know When You’re Body Is Ready to Squat? – Dr. Sarah Duvall

“Easy. You’re ready now.”

I LOVE this message from Sarah directed towards postpartum women. It’s time we stopped coddling women during this time with messages of frailty.

It’s not helping.

Black Women’s Bodies, Sports, Motherhood, and Serena Williams – Justice Williams

Short and sweet message from my friend Justice.

Cluster Training for New Muscle Growth – Jason Brown

I love me some cluster training.

This was a nice “Cliff Notes” version on the effectiveness of cluster training and how to incorporate it into your programs.

CategoriesProgram Design Rehab/Prehab Strength Training

Solving the Shin Splint Shit Show

Few things are more annoying than a nagging (sports) injury.

Okay, I can think of some:

  • A piece of popcorn lodged between your teeth during a three hour long movie and no floss in sight.
  • Flat Earthers.
  • Poodles.
  • Talking about feelings.

Outside of those things, having (and trying to train around) a nagging injury is the worst. I live in Boston which has a thriving endurance training-centric community. As it happens I’ve seen my fair share of people walking through the doors of CORE suffering from shin splints.

It’s a shit show if I’ve ever seen one.5

Not in the sense that having shin splints is a shit show. Hey, they happen. Rather, it’s a shit show with regards to how most people (not all) tend to address the issue.

I’ve got some thoughts on the matter.

Shall we?

Copyright: comzeal / 123RF Stock Photo

What Are Shin Splints?

Shin splints (or, for the more hoity-toity in the crowd, Medial Tibial Stress Syndrome) is a common injury found in endurance athletes (namely runners) as well as those who engage in a lot of jumping activities, and is often described as “my fucking shin hurts” “pain or discomfort along the inner edge of the shin bone (tibia).”

As far as the root cause?

It can be left up for debate, but the consensus tends to point towards increased activity that overworks the muscles and soft-tissue surrounding the area of the lower leg leading to swelling and pain.

In short (and more often than not): It comes down to someone doing too much, too soon.

OMG, I Have Shin Splints. Am I Going to Die?

No

Whew, Okay, How Do I Address It?

There are a number of obvious, if not overly simplified approaches that are worthwhile and can get the job done.

Commonly these range from rest (from the problematic activity, not just Netflix and Chilling) to stretching your calf muscles (Gastrocnemius & Soleus) and Achilles tendon to implementing some additional manual therapy in the form of massage, Graston, and/or self-“release” with The Stick or foam roller.

Like I said, these are all fine and dandy….albeit a bit reductionistic in nature; or a quick Band-Aid if you will.

Some other poignant options to consider:

1) Reduce Training Volume

Hey, here’s an idea: If shin splints are often the end-result of overtraining or surpassing one’s  ability to recover, why don’t we, you know, latch onto the crazy idea of reduce training volume?

Weird, I know.

But something to consider and not to be trifled with.

2) Strengthen Anterior Musculature of Lower Leg

Namely, this means strengthening the Tibialis Anterior.

A popular exercise prescribed in this case is something like standing upright and “pulling” your toes towards your knees for “x” sets and reps.

Okay, cool.

I prefer something like ACTIVE ankle dorsiflexion vs. a band.

WARNING: Possibly the most boring video on the internet.

 

Here I’ll have the person pull his or her’s toes towards their chest against a band, but instead of mindlessly performing reps, I’ll have them actively pull against the band for 5-10 seconds for 5-8 repetitions.

It sucks.

3) Follow a Ketogenic Diet

Hahahahahaha. Just kidding.

Jumping into a shark’s mouth would be more worthwhile.

4) Emphasize Deceleration/Landing Tactics

Taking the time to coach people on how to LAND properly and to decelerate their bodyweight can have a huge impact on the reoccurrence of shin splints.

Meaning, when they master a good box jump (for example), and it doesn’t sound like an elephant being suplexed off the top rope of a wrestling mat when they land, the likelihood of shin splints rearing their ugly head is drastically reduced.

 

NOTE: This would also be an opportune time to address gait and running mechanics too. Not my area of expertise, but worthwhile to mention.6

But Wait, There’s More (The Really Important Stuff)

One of the major “drivers” of shin splints is thought to be over-pronation of the feet. It makes a lot of sense, but I’m often flummoxed as to how archaic the fitness industry can be in addressing this issue.

Orthotics are often seen as the end all-be all fix.

Full Disclosure: I am NOT a doctor and understand there are many people out there who benefit mightily from being prescribed orthotics.

However, for the bulk of people trying to conquer shin splits I do not feel what follows is the most germane approach. A few years ago I remember reading something physical therapist, Bill Hartman, wrote on the topic that really resonated with me and helped to shape my current thoughts on the topic.

Think about what happens when someone (over) pronates:

Pronation —-> Tibial Internal Rotation —-> Femoral Internal Rotation —-> Anterior Pelvic Tilt

What’s going to offset that trend?

HINT: Probably not an orthotic.

If we were to reverse engineer the anatomy/biomechanics it would look something like this:

Do More Anterior Core Work & Butt Stuff (Glute Work) —-> Nudge Posterior Pelvic Tilt —-> Femoral External Rotation —-> Tibial External Rotation —-> Supination of Foot.

I explain things a bit more in this quickie video.

 

To that end, below are a handful of exercises I feel should take more precedent when addressing shin splints.

Hammer anterior core/glute strength and hip stability.

Deadbugs

 

I think Deadbugs are a vastly underrated exercise, which is a shame because they’re an MVP when it comes to developing anterior core strength and pelvic control.

And while many people will scoff at how “easy” this exercise is, I’d argue that if it’s done RIGHT (as discussed in the video above), they’d have a newfound affinity for it.

Active Foot Squat w/ Band

 

Passive Foot = Deafaulting into a pronated (flat foot) position.

Active (Tripod) Foot = Maintaining three points of pressure in the heel, pinky toe & big toe.

Placing a band over the feet is an easy way to provide kinesthetic feedback to the trainee so (s)he can stay more cognizant of their foot position.

I.e., Resist pull of band, supinate, get an arch, and then maintain position throughout set.

Standing KB Swap

 

Popularized by Dr. Joel Seedman, this is a fantastic drill that provides a ton of value for our training buck. The idea is to GO SLOW and to “own” each transition. If you have to speed up in order to stay balanced that defeats the purpose.

  • It hammers home the concept of active foot.
  • It lights up the glutes and surrounding hip musculature.
  • It will humble the shit out of you.

I like to have trainees perform 3-4 sets of 6-8 reps/side with this drill.

1-Legged RDL KB Swap

 

This is more or less a progression to the KB Swap above. All the same benefits apply, except now you’re upping the ante in an RDL position (and really challenging hip stability).

Glute Bridge w/ Band Abduction

 

When it comes to the Glute Bridge I’d encourage everyone to experiment to see where they feel these these the most.

#1 you want to FEEL YOUR GLUTES WORKING.

You’d be amazed how many people come into my studio telling me “yeah, yeah, yeah, I do glute bridges, whatever,” only to find out, after watching them perform a few reps, they don’t even feel them in their glutes.

I’ll often play around with foot position – narrow stance vs. wid(er) stance, heels close to tush vs. heels further away from tush, pants on vs. pants off – to see when and where they feel their glutes the most.

Everyone is different.

But yeah, first and foremost, make sure they actually feel their glutes when they perform this exercise.

Once they master that, if you want to make their glutes feel even juicer, add a band and have them perform a few hip abductions at the top of each rep.

This is a double-whammy on glute activation.

Side Plank Hip Clam

 

This is one of my favorites, and admittedly a very advanced drill. I think Bret Contreras was the first to popularize this drill first and it’s definitely one that targets the glutes in a way not many exercises can.

I’ll aim for 3-4 sets of 5-10 reps/side.

That’s It

I suck at conclusions.

That’s it.

Categoriesmuscle growth Program Design

The Lost Art of Time Under Tension

I think many of us get caught up in the sets x reps trap.

Meaning, we’re so focused on the number of sets and reps we perform in any given set or workout, that we often forget there are many other components to garnering progress in the gym.

In today’s guest post by Upstate NY based trainer, Matt Phelps, he reminds us of a facet of training often neglected…Time Under Tension.

Enjoy.

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In The Beginning

Think back to when you very first started training.

To when you very first got into this stuff.

I mean like, REALLY into this stuff.

If you were anything like me, you fanatically researched what the best routines were to get bigger arms, a fuller chest, monster traps, diesel delts, and the elusive “wings” that belong to those with huge lats.

PS: I hate you.

Once I found the magical exercise that would grant me super powers, and the 21 inch pythons that came with them, I immediately asked the same question you have asked yourself, countless times:

“How many sets and how many reps do I do?”

Exposing a Flaw

It was not until recently, in the past couple of years, did I realize how flawed this question actually was.

Let’s say I prescribe 3 sets of 10, the classic set and rep scheme for most beginners.

Those 3×10 sets can look DRASTICALLY different from one individual to another. But if all we do is prescribe “sets x reps” then we are presuming the quality of work is the same. What if it takes one person 20 seconds to do 10 reps, and another person 40 seconds?

Will this have the same response on the body, over time?

I highly doubt it.

When it comes to muscular adaptation, most of us know that in order to induce change, and keep progress coming, there needs to be a system of progressive overload. We know that over time, we need to train with the same load for more “reps” or a heavier load for the same “reps”, in order to see the size and strength gains coming.

While in theory, this makes total sense, the application get messed up.

Many of us are smart from years of having read the awesome content available to us from resources like this website.

However, because we are so educated, so wise in the weight room, whether it is conscious or not, we “cheat” the system.

We chase reps.

We let form breakdown so we can say we got a “rep”.

We take the emphasis off of the eccentric to gain the ability to do more concentric contractions.

We use inertia and momentum to help us get those “reps.” Like I said, this is quite often unintentional, but the fact remains, it happens.

To Rep Count, or Not to Rep Count?

The fact is, our muscles do not have a “rep counter” that figures out training volume so neatly, like it does on many of your excel spreadsheets.

While volume can most easily be identified and tracked through load x reps x sets, this presumes that all sets are the same, not only within one individual’s training program, but also from person to person.

Our muscles know time under tension and load.

These factors elicit the metabolic damage needed to grow, adapt, and get the results we’re looking for.

I really think it is that simple.

What is a drop set doing?

It is increasing the Time Under Tension (TUT).

What is a rest pause set doing?

It is increasing the TUT.

What is a superset of 2 exercises using the same muscle group doing?

It is increasing the TUT.

So why, then, wouldn’t we place a huge emphasis on doing sets for TUT, rather than just counting reps?

Making the Case For TUT

Look, I get it.

Sometimes it is fun just to lift heavy shit, and not give a damn about tempo.

Guilty as charged.

I love that style of training too, and always will.

HOWEVER, I think, as with most things, there is a time and place for it.

You could easily perform a “5/3/1”, 5×5, or any other of the myriad of powerlifting programs out there, before an “accessory block,” where the goal is to build size and repeated effort strength.

While I will admit, strength gains come from a lot of neurological adaptation, size gains will come from breaking down the muscle fibers, and that is where TUT reigns supreme.

Don’t believe me?

Let’s say you perform Hammer Strength Chest Presses after a heavy Bench Press session.

Instead of doing your typical 4 sets of 10-15, perform 4 sets :45 of work, STICKING to that 10-15 rep speed.

I can promise you, 99% of you will be forced to slow it down, place a peak contraction on the targeted muscle, and dramatically increase the metabolic “bang for your buck” that the set is providing.

Here are several reasons why all of us should make TUT training the focal point of our resistance training programs:

1. It Makes Your Training Efficient. MUCH More Efficient

When you train with TUT, you will quickly realize that it forces you to cut through the bullshit and white noise that a lot of high volume training programs encourage, and allows you to get right down to business.

You will find yourself getting what you used to get out of 4-5 sets, in 3-4 sets, and that, my friends, is amazing.

By timing your work and rest periods, you can hold yourself accountable, and also receive a great cardiovascular benefit as well. This principle forms the cornerstone of my training philosophy, Metabolic Training.

Time is the most valuable asset you have (I am not laying claim to this statement, it has been said many times before), so make the most of it.

2. It Makes the Strength Gains More Genuine

When you add reps and set PR’s, particularly for higher rep sets, there are SO many factors that go into your performance from one day to the next.

Maybe the week before you rested for 5 seconds between reps.

Maybe you used a faster eccentric and “bounced” out of the hole.

I have seen many people in the gym train with weights they have no business training with, and guess what?

Their “sets of 10” usually last for :17s.

If I had walked up to these same people, whose intention was to get 10 reps, and made them do the same 10 reps over the course of :40, they would have failed miserably.

When you train for TUT, you can be certain that you placed your muscle under a certain amount of mechanical tension, and that when you progress in load, you are doing so at an appropriate rate.

When you go from floor pressing the 80s for :40 to the 95s for :50, your pecs will most certainly feel the difference, and you can confidently know that you are, without a doubt, stronger.

 

3. It Forces You to Use an Appropriate Load, Increasing Safety

Tying into the previous point, if you need to perform a set for :35, and get 8-12 reps in that time period, with a full ROM, it is almost impossible to use an inappropriate training load.

If you can only get 6 reps in this time period, or fail before the time lapses, then guess what?

The weight is too heavy.

If you get 23 reps, it is far too light.

If we simply prescribe a set number of reps to do, often times we start seeing a lot of the crazy shit we see in most commercial gyms, with terrible technique being implemented just to “get the reps.”

TUT is incredibly humbling, but your joints will feel better, and your muscles will be fuller. Sounds like a win-win to me!

4. It Is Never Boring

With TUT, the possibilities are endless, and the different combinations you can deploy will keep you excited to train, and isn’t that what this is all about?

With the new focus being placed on TUT, you can start to take a ton of creative liberty with your programming.

If you are a sadist, you can do Tabata Front Squats, Ben Bruno style, :20/:10 for 4:00.

 

If you want to do something completely different, perform a set for :90.

It will rock your world more than it did the first time you….well, you know.

Training will become FUN again, and when you do something you love doing, you are always more likely to get more out of it.

5. It Emphasizes QUALITY

This is crucial for eliciting the needed metabolic damage to occur on the cellular level.

Training for TUT takes the emphasis OFF of the actual performance (i.e. rep count), and ONTO the muscle (more controlled reps, squeezed contractions, full ROM).

If you start using a tiny range of motion, and spastically blast through your sets like a jackrabbit in mating season, you will be punished, because the clock doesn’t stop even though you got your “reps”.

6. It Increases Intensity

By using TUT, the focus shifts from ending the set as soon as you can, to getting the most out of each set you do.

You will find yourself slowing down on your rows, going deeper on your squats, and really squeezing your glutes at the top of a hip thrust.

For those of you who are former athletes, or are competitive, TUT will challenge you by pitting you against the clock, daring you to survive the duration of the set.

 

For those of you who have what it takes to make it, I can assure you that this “set” will feel far different than anything you have done before.

TUT In Action: Matt’s Chest & Back Blitz

I don’t expect all of your to become instant converts to the world of TUT, but I encourage you to give it an honest chance.

Fitness is all about balance.

I still use components of “rep counting” in my training, but these days, 90% of it comes from TUT, and I have never felt better.

Here is my favorite Chest & Back routine, using TUT.

It only takes 35 minutes, so if you are hesitant or skeptical, you have nothing to lose, just try this out…your pecs and lats will thank me later.

Block 1

  • Incline Bench Press x :25, utilizing a “smooth” tempo (this should land you around 8 Reps)

Rest :25

  • Barbell Row x :25, utilizing a “smooth” tempo (8 Reps)

Rest :50, Repeat for a TOTAL of 5 cycles

Rest :90

Block 2 “747 Jet Sets”

  • DB Bench Press, 3 Second Eccentric x :30 (7 Reps)

Rest :30

  • DB Bench Press, 3 Second Eccentric x :18 (4 Reps)

Rest :30

  • DB Bench Press, 3 Second Eccentric x :30 (7 Reps)

Rest 1:00, Repeat for 2 Cycles

Rest :90

Block 3

  • Incline DB Row, 3 Second Isometric Holds x 1:00 (15 Reps)

Rest :20

  • Incline DB Row, 3 Second Isometric Holds x :50 (12 Reps)

Rest :20

  • Incline DB Row, 3 Second Isometric Holds x :40 (10 Reps)

Rest :20

  • Incline DB Row, 3 Second Isometric Holds x :25 (15 Reps)

Rest :90

Block 4

  • Med Ball Pushups, “Smooth” Tempo x :30 (10 Reps)

Rest :10

  • DB Fly, “Smooth Tempo x :30 (10 Reps)

Rest 1:00, Repeat for a total of 3 cycles

Rest :90

Block 5 “Crazy 5’s”

  • TRX Strap Row “5 Second Concentric/5 Second Isometric/5 Second Eccentric” x 1:15 (5 Reps)

Rest 1:00, Repeat for 2 Cycles

Notes

– You will notice certain “rep recommendations” in parentheses next to the TUT. If you are finishing your rep counts 5 seconds before your time is complete, or 5 seconds after, you need to adjust your tempo accordingly.

– The first 1-2 rounds of Block 1 should be light, as you “ramp” the weight up.

– On the “Jet Sets”, it should be relatively “easy”…until the 1-2 reps of the 3rd set. You may need to decrease load on the 2nd round, that is absolutely acceptable

– Drive with those ELBOWS on the rows, and put those lats to work! Resist the urge to pull with your hands, and over exert your biceps and forearms

– Lastly, have fun.

About the Author

Matt Phelps is the owner and founder of Metabolic Meltdown, a fitness business with 6 locations in Upstate New York that specializes in Metabolic Training.

Matt is on a mission to educate the world about Metabolic Training, which is a unique training philosophy that combines strength training with cardiovascular training in an efficient full body workout that delivers more muscle, less fat, and pretty much makes you invincible.

Matt’s work can be found on www.trainmetabolic.com and www.metabolicmeltdown.com. He welcomes you to come check out his content, and reach out to him with any questions you might have. To see specific examples of Metabolic Training in action, along with as many photos of German Shepherds and 18 month old babies that you can handle, you can check out his Instragram account HERE.

 

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 7/27/18

Lets get right to this week’s stuff.

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BUT FIRST…CHECK THIS STUFF OUT

 1. Strong Body-Strong Mind – Boston, MA

Dr. Lisa Lewis and I have designed a 1-day workshop for health/fitness professionals that touches on a topic rarely discussed: the SOFT SKILLS of coaching.

  • How to improve exercise consistency.
  • How to increase motivation and competency to train.
  • How to assess clients/athletes and write more effective programs that better match their ability level.
  • How to create loyal clients (and a growing bank account).

We’ll be holding another Strong Body-Strong Mind Workshop in Boston, MA on August 12th.

1. We offer both a Professional and Student rate.

2. CEUs will be available via the NSCA.

3. Predator Handshakes are free.

For more details (including itinerary and registration) go HERE.

2. Even More Complete Shoulder & Hip Blueprint – Houston, TX

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

But now.

BUT NOW…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.

All registrants to this course (as well as future dates in Ljubljana, Slovenia & Los Angeles) 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.

There’s only a little more than a week left to take advantage of the Early Bird rate for Houston.

Go HERE.

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

It’s Okay to Struggle – Brett Jones

As it turns out the key to learning isn’t memorizing or even purposeful practice.

As Brett lays out in this excellent articles it’s something we rarely discuss……

……….struggle.

The Best Writing Advice I Can Possibly Give You – James Fell

As a writer myself I enjoyed this piece by James Fell immensely.

Improve Your Lifting Form Today: Take a Breath – Jennifer Blake

“If you want to be a great lifter, it’s in your best interests to become a great breather, too.”

Breathing is one of those “finer detail” components that can make all the difference in the world with not only how lifting heavy things feels, but also in overall performance.

And it doesn’t have to be a time-intensive, follow Alice down the rabbit hole kinda thing either. Jennifer outlines a simple (albeit very effective) strategy that anyone can apply.

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Categoriesbusiness

Answers To Your Most Pressing Fitness Business Questions

Last summer I had the honor of being invited to speak at the Elite Fitness & Performance Summit in Chicago.

I don’t say this lightly: It was one of the best experiences as a speaker (and attendee) I’ve ever had in my 15+ years in the industry. The only way it could have been better is if my hosts, Ryan Ketchum and the rest of the Fitness Revolution crew, gave me my own ticker-tape parade.7

It was well-organized, well-paced, provided a ton of actionable content, had an amazing roster of speakers and attendees, and included a plethora opportunities for everyone to mingle and interact.

It was the perfect blend of professionalism, pithiness, and “laidbackness” that I’ve grown to respect and appreciate after attending so many conferences throughout my career.

So to say I was legitimately sad when I had to decline Ryan’s offer to come back this year to present (due to a prior engagement) was an understatement.8

That said, I still wanted to inform all my readers about the event, to let them know why it will help them grow their fitness business(es), and to also let them know they can still save $100 off their registration.

BOOM.

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Answers To Your Most Pressing Fitness Business Questions

If you’ve ever wondered what it takes to create a high powered, cash generating fitness business that allows you to live the life you want, YOU ARE NOT ALONE!

A world-class fitness business that pumps out predictable revenue and doesn’t drive you insane trying to manage all the chaos is a fantasy that many fitness business owners and fitness pros only dream of. This can seem like an unattainable business target only achievable by the super-humans you see on social media.

While contemplating multiple locations, building sales funnels and taking several weeks off to spend time on vacation with family may seem like goals for the elite, many fitness business owners struggle with the day to day challenges of running a business. If you resolved those issues you could create a substantial impact on your business, growth, and career.

The most pressing challenges are:

  • How do I attract more quality leads and build my business with Ideal Clients?
  • How do I sell my training at the price I deserve without selling out and being a sleazy salesperson?
  • How can I automate more of my business so that I don’t have to spend 18 hours a day running around with my hair on fire trying to manage the chaos?
  • How I can predict my sales and profits so that I can run my business?
  • How can I build a reliable team of ‘A Players’ who help me grow my business and build my culture?
  • How do I lead a team and become a fitness entrepreneur?
  • The answers to these questions elude most fitness business owners for their entire career.
  • How can making killer cat memes increase my net intake?

That is, until now…

For the past 12 years Fitness Revolution has been helping fitness business owners implement strategies that grow their business and develop the skills needed to reach their full potential as a fitness entrepreneur. From the startup fitness business to well-known gyms that appear in the Men’s Health Top 10 Gyms list, FR has helped them all.

Many fitness business owners wonder how they can achieve more in their business without having to kill themselves doing it. Because of this, FR hosts the Elite Fitness & Performance Summit each year to provide you with TWO full days of strategy and innovation for your business.

If you’ve have ever wanted to the chance to learn from the best in the industry join the Fitness Revolution Team and our top industry experts to learn how to IMMEDIATELY transform your business with more sales, greater efficiency, and more profits, YOUR opportunity has finally arrived…

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