Categoriesfitness business personal training Uncategorized

The Importance of Client Retention

In today’s day and age being a personal trainer runs somewhere in the spectrum of one of the most rewarding careers out there and a dumpster fire.

The latter comes into play often, especially when you work in a large commercial gym where you’re one of dozens of trainers vying for everyone’s attention (and wallets). It’s seemingly become harder to separate yourself from the masses, and when you compound that with the long hours and the massive trepidation from many trainers to understand the business side of the equation, it’s no wonder the burnout rate is so high.

In today’s excellent guest post Michael Anderson he explains why keeping the clients you do have may be the “x” factor.

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The Importance of Client Retention

This is sort of a weird post to write for me because I’m specifically speaking to the coaches and trainers that read Tony’s blog rather than the average Joe or Jane who just likes training and wants to be awesome.

It’s also weird because I don’t often talk about the business side of this industry…mainly because I’m a WAY better trainer than businessman.

Today’s lesson is one I learned probably 7-8 years ago and it should help anyone who heeds this advice make more money: retain your clients.

I don’t mean tie them up and keep them in the yoga studio, I mean make sure that once you get a client you’re keeping them for the long haul.

Many moons ago I was a personal trainer at a fairly upscale privately owned globo gym in Boston. Per the usual for a commercial gym like that they constantly pushed the trainers to sign new trainees up for sessions. The owners and manager went to great lengths to keep increasing new sign-ups. We offered two free sessions when you signed up for a year membership, several times a year we offered a special deal where you could buy three sessions for $99 and they started to give bonus incentives to trainers who signed up new clients for X amount of sessions.

The only problem was that this ultimately didn’t make anyone any money; neither the trainers nor the gym itself.

The two free sessions would work well if you had a really polished approach, but it took a long time to get comfortable with it. The sessions that we put on sale were a waste of time and effort; the “sales hunters” would wait until these were available and then buy a few of them with no intention of training beyond the length of those packages.

They’d do a few sessions and get some new ideas and then work out on their own until the sale became available again. As the trainer conducting these sessions, you were doomed to fail.

These people almost never wanted to continue as a regular client.

Providing a financial bonus to the trainers when you signed up a new client created a system where people were more interested in selling packages to get the extra money short-term than they were in building a solid long-term client base.

The result of this was that there were a lot of gym members who did a few sessions with trainers who were just trying to get paid vs enjoying quality sessions. Ultimately these people would now be harder to convince to use our training services again.

Why Long Term Is Better

As a personal trainer it is going to benefit you dramatically in the long term to have clients that come back to you month after month, year after year.

During my five year stint training at that gym, I had 8-10 clients who would train with me multiple times per week and that core group lasted for 2-5 years.

Most of these clients would purchase our largest package of sessions (52) which was sold as the “annual package” and resulted in the cheapest per session cost; my clients were going through 2-3 of them a year!

Out of about 35 available training hours per week, my schedule typically contained about 20-25 hours of long-term clients. The rest of my schedule was usually filled in with new members who were using their two free sessions. My conversion rate with these was pretty good, so my goal was to get them interested in training regularly and then I would pass them off to other trainers who had more availability or were just starting out.

I hate suggesting this, but its important thing to remember from time to time: your clients are your business and each one represents money to you.

In the grand scheme of things you will make more money having 3-5 people train 2-3 times a week each for multiple years than chasing new clients every month so you can get the bonus. 

I’ve heard a general rule when it comes to business marketing that it takes 5-10 times as much money to obtain a new customer as it does to retain an old one. In the personal trainer world this means it takes you more time talking to people on the gym floor, more time emailing and cold calling and more time doing intro sessions that I’ve always found to be much more draining and intensive than someone you’ve been working with for a while.

If you’ve ever had a day where you do 3-4 first time sessions with someone then you know what I’m talking about. Now, I’m not suggesting you should be opposed to doing all of those office-work things, but I feel like many of you would agree with me that it’s more fun to be in the gym coaching than it is to be sitting at a computer send out the same annoying email over and over.

via GIPHY

The other benefit is that when you work with someone for a long time and they really trust and appreciate you they will do the marketing for you.

These clients will tell other gym members and friends about how much they enjoy working with you. If you read Pete Dupuis’ blog (and you should) then you’d know that word of mouth advertising is the One Ring of fitness business advertising….it rules them all.

These referrals almost always produce a stronger client relationship than someone who just walks into the gym and says “yea I guess I’ll try a session with you”. If a person you’ve been working with for 18 months can produce one or two more people who will work with you for 18 months each, you’re doing really well.

But, How?

Unfortunately this is where I tell you that there is no secret formula to creating and retaining a good client base.

I think Tony’s blog in general is filled with great advice that will help you succeed in this regard; I know that it helped me tremendously back in the day when I was figuring this shit out (and still today). Other than that you just have to work hard and refine your technique.

It also really helps if people like you. No one likes working with a dick.

Make sure you take care of your current clients first.

Much like exercise, make sure you master the basics of good customer service first: be on time, don’t smell like hot ass, don’t let them see you pick a booger at the front desk, don’t complain about your personal problems during a session, don’t allow their time slot to get compromised because you’re a shitty scheduler, and ensure that you’re doing your part to help them meet their goals.

Personal training is both a soft science and an art form. You have to do what you know is right to help them achieve a goal, but you also have to relent a little on some stuff. If a client hates push-ups and you keep forcing push-ups on them, they will just say “F it” and not come back.

You’ve got to develop a broad enough range of methods and approaches that you can meet any client where they are and create an enjoyable training experience.

As a current small business owner, I’ve seen this scenario play out even more substantially than it did when I worked at a globo gym.

I don’t have the capital to spend on any advertising and showing up at high school sporting events to hand out business cards isn’t a great use of my time. It has become even more important that I focus on keeping the clients I have and slowly adding to my roster through word of mouth referrals.

While getting new clients in the door is important, I’d be a fool to not first take the best care of the people currently coming to train with me. Do right by those you train now and build on that slowly.

If you have any questions please feel free to reach out!

About the Author

Mike is a personal trainer and strength coach living in Cleveland with his fiance and adorable pit bull. He is the owner of Anderson Strength and Fitness, the strength coach for Healthy Green Athlete and is an all around badass dude. You can follow him on Instagram @AndersonStrengthFitness or shoot him an email at [email protected].

CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff To Read While You’re Pretending To Work: 2/16/18

It’s Friday.

You know how we do.

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…(SPEAKING ENGAGEMENTS, STUFF I’VE WRITTEN, & OTHER TIDBITS CURATED TO SHOWCASE HOW IMPORTANT I AM)

1) The Fitness Summit

I had to take a break from The Fitness Summit last year for two reasons:

1. Eating way too many cookies.

2. But mostly because I succeeded in making a baby and my wife would have tossed me so much shade if I was all like “Hey Babe, going to KC for three days. Toodles.”

Well this year I’m back and excited to take part in a Fitness Summit first. Dean Somerset and I will be putting on a Pre-Conference day where we’ll spend a few hours test driving some new material as a follow-up to our Complete Shoulder & Hip Blueprint.

Tentatively titled The More Completer Hip & Shoulder Blueprint.

We’ll be taking deep dive into squat and deadlift technique: discussing ankle, foot, hip and upper extremity considerations in conjunction with regressions/progressions and programming. Whether you’re a coach or just someone who likes to lift heavy things you’ll undoubtedly learn something. And if not, cool, you still get to hang out with us for a few hours.

Registration is now open for returning and new attendees. Come experience one of the best fitness events of the year.

2) Spurling Spring Seminar

I’m excited to announce that both myself and my wife, Dr. Lisa Lewis, will be presenting at the inaugural Spurling Spring Seminar at Spurling Fitness in Kennebunk, ME in a few months.

If you live in New England and you’re a fitness professional you won’t want to miss it. Early bird special is currently in effect.

Stuff To Read While You’re Pretending To Work

Keeping the ‘Coach’ In Science-Based Coaching – James Krieger

Having the ability to differentiate between what you think should be happening and what actually is happening is often what separates the good coaches from the excellent ones.

Excellent article from James here.

7 Truths About Strength Training – Jim Wendler

I love reading strong people write about what it takes to get strong.

Jim’s strong.

So you should read this…..;o)

Dowdell Fitness Systems – The Story – Joe Dowdell

The Truth About Diet Soft Drinks – TC Luoma

As a self-described Diet Coke fan I approve this message.

Thanks TC!

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CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Anchored T-Spine Extension

There’s few things people need more of:

  • Bacon
  • Sex
  • That’s pretty much it

Oh, and more thoracic extension.

Copyright: woodoo007 / 123RF Stock Photo

Many people spend an inordinate amount of their time in a ball of flexion that having “access” to requisite amounts of t-spine extension is a commodity it today’s day and age.

What’s more, many of the drills and exercises prescribed to people in order to gain that extension is so poorly executed or altogether the wrong fit that it’s not uncommon for some people to spend years chasing their tail.

Take for example the plain ol’ vanilla t-spine extension off the foam roller.

It’s a great exercise, and a simple one, when done right.

Thing is: many people do it wrong, which I explain in THIS article from last year.

In the same light, I want to highlight a similar drill I came across recently that I really like and have been implementing with my own clients.

Anchored T-Spine Extension

 

Who Did I Steal It From? – Zach Long of TheBarbellPhysio.com.

What Does It Do? – Allows to “lock” people in position to get movement from the area we actually wan to get movement from.

The T-spine isn’t really supposed to extend that much; to the point where it emulates the picture shown above. In that scenario said person is allowing the rectus to lengthen too much – resulting in excessive rib flair – and gleaning motion from the lumbar spine.

The Anchored T-Spine Extension tries to eliminate all of that.

Key Coaching Cues – First, it’s important to “clear” people for adequate shoulder flexion. If they’re unable to extend their arms overhead without compensating through RA, lumbar spine, or even via excessive elbow flexion, then this won’t be a good fit for them.

Second, I like to tell people to picture an imaginary line from their belly-button to nipple line, and that as they lower their hips that that line shouldn’t lengthen too much.

In effect, much like the regular t-spine extension drill off a foam roller most are accustomed to, when done right, most will be very surprised at how little motion there actually is with this drill.

But that’s the thing: This is not a ROM drill per se. It’s a getting motion from the right area(s) drill. 

I like to use this drill as a catch-all warm-up drill. It’s relevant for any upper body work that requires scapular retraction, depression, or even upward rotation, as well as any lower body work that requires someone to maintain an upright/extended torso.

It can also be used as a filler exercise during rest sets.

Have at it.

Categoriespersonal training Program Design Uncategorized

What You Need To Know About Sets

Straight sets, pyramid sets, drop sets, cluster sets…

…it can all be rather confusing to the newbie lifter, or even seasoned veteran.  How many sets should you do? What exercises are the best fit? What about rest? Is it normal to not feel the right side of your face?

All are pertinent questions and with today’s guest post Dallas based personal trainer, Shane McLean, helps to clear the air.

Enjoy.

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What You Need To Know About Sets

When I first started lifting, I had no idea about all the different types of sets.

When I went to the gym, I would saunter over to the dumbbell rack and bust open my biceps with some curls.

And when I did curls, I did them it front of the mirror and the whole gym knew about it.

However, my biceps remained small and so did I.

That’s until I started learning about all the set schemes that exist in the iron universe. Like most boys when they started out lifting weights, I did the workouts from muscle magazines hoping that it would make me look like the guys on the cover.

That didn’t work out at all but, it was the first time I heard about pairing sets together, known as supersets. You mean you could pair exercises together, increase training efficiency and build muscle all at the same time?

My mind was blown.

This led me further down the rabbit hole of all the different set methods which in turn led me to be armed with a coffee cup, a clip board, a stopwatch and telling people what to do with a dumbbell while wearing comfortable pants.

Yes, that’s right I’m a Personal Trainer.

Now you can benefit from my 25 years in the iron game, with eight of those years writing programs for people that get results.

Read on and learn things.

NOTE: These are guidelines and there will be exceptions to the information presented here.

1) Straight Sets

What Are They? – Doing just the one exercise for one or multiple sets with rest in between sets

The Best Use For Straight Sets? – They’re often used for barbell exercises like deadlifts, squats, presses and rows. All your energy is focused on getting stronger with that one move.

Types of Exercises That Straight Sets Work Best For? – Compound barbell/dumbbell like those discussed above.

 

How Many of Sets Should You Do? – It depends on how many reps in each set. More reps mean less sets and less reps mean more sets. Another factor is load. The closer you are to your one rep max, you’ll do less reps more sets and vise versa.

For example- 3 sets – 3 reps 90% 1 rep max. Or 4 sets of 5 reps 83% 1 rep max.

How Much Rest Between Sets? – usually 2-3 minutes rest between sets.

2) Supersets

What Are They? – Is one set of an exercise is performed directly after a set of a different exercise with minimal rest in between them.

The Best Use For Supersets? – They’re ideal for building muscle, fat loss and for those who have a limited amount of time to train.

Types of Exercises Supersets Work Best For? –  Really anything goes here. Barbell, dumbbells, kettlebell, bodyweight, resistance bands and machine exercises all work. You can use compound (exercising multiple muscles groups) or isolation (single muscle) exercises.

Different Types of Supersets

1. Compound supersets, when both exercises work a similar body part.

For example:

1A. Squat

1B. Lunge

2. Non-competing supersets, pairing a lower body exercise with an upper body exercise.

For example:

1A. Squat

1B. Dumbbell bench press

3. Isolation/compound supersets which you pair a single joint exercise with a compound movement or vise versa.

For example:

1A. Triceps extension variation

1B. Barbell bench press

 

How Many of Sets Should You Do? – Anywhere from 2- 5 sets (depending on how much time you have to train) and repetitions can range from anywhere between 6- 15 reps per set.

How Much Rest Between Supersets? – Limited rest between the exercises themselves and anywhere between 60-120 sec rest between supersets.

3) Tri-Sets

What Are They? – Doing 3 different exercises back to back to back.

The Best Use For Tri-Sets? – They are ideal for fat loss, muscle building and for people who want maximum training efficiency.

Types of Exercises Tri-Sets Work Best For? –   Really anything goes here also. Barbell, dumbbells, kettlebell, bodyweight, resistance bands and machine exercises all work. Furthermore, having all the equipment close to you will cut down on transition time between exercises.

Different Types of Tri-Sets

You can use them to bring up a lagging body part.

For example, shoulders:

1A. Single arm shoulder press

1B. Lateral shoulder raises

1C. Reverse fly

 

Or mobility tri sets to help improve your movement.

For example, hip mobility exercise for the squat:

1A. Goblet squat

1B. Push up

1C. Half kneeling hip flexor stretch

 

Or when pushed for time you can combine strength and cardio exercises to get the best of both worlds.

For example:

1A. Leg exercise

1B. Upper body exercise

1C. Cardiovascular exercise 30- 60 seconds

How Many of Sets Should You Do? – Usually 3- 4 sets and anywhere between 6- 15 reps per exercise.

How Much Rest? – Limited rest between the exercises and 90-120 seconds rest after each tri-set.

4) Timed Sets

What Are They? – Doing an exercise for certain amount of time or completing the programmed reps in a certain amount of time.

The Best Use For Timed Sets? – They can be used for building muscle but they’re excellent for incinerating body fat.

Types of Exercises Timed Sets Work Best For? – Any piece of equipment that allows for an easy transition between exercises is a winner. For example, barbell, dumbbell, bodyweight, kettlebell and resistance bands.

Different Types of Timed Sets

Every minute on the minute sets where you complete a certain amount of reps and then rest the reminder of the minute before moving on to the next exercise.

For example:

1A. Goblet squat- 8 reps

1B. Row- 8 reps

1C. Goblet reverse lunge- 8 reps on each leg

1D. Chest press- 8 reps

1E. Biceps curls – 8 reps

 

Or you can scrape the reps and it’s just you versus the stopwatch where you try to do as many reps as possible in a pre-determined timeframe. For example, a full body circuit using bodyweight, barbells and dumbbells.

Work/Rest Interval Guidelines

Beginner – 20 sec work/40 sec rest.

Intermediate – 30 sec work/30 sec rest.

Advanced – 40 sec work/20 sec rest.

1A. Squat variation – BW squat, Goblet, Sumo or Barbell squat

1B. Push variation- Incline push up, Push up or Dumbbell bench press.

1C. Single leg exercise- Reverse lunge, Forward lunge or Side lunge

1D. Pull variation- Rack pull, Dumbbell bent over row or Standing cable row.

1E. Core- Alternating side plank, Mountain climbers or Front plank.

How Many of Rounds Should You Do? – It depends how long you’ve got to train. Using the above examples, these circuits takes 5 min to complete so 3- 5 rounds would suffice.

How Much Rest? – You rest when you’re done.

5) Ladder Sets

What Are They? – One big superset when you compete the reps of both exercises in an ascending or descending order. For example, 10-9-8-7-6-5-4-3-2-1 or 1-2-3-4-5-6-7-8-9-10.

Best Use For Ladder Sets – They’re great way to finish your training and to add volume to a body part that needs working on. Furthermore, they can be used for a stand-alone training when pushed for time.

Types of Exercises Ladder Sets Work Best For? – Bodyweight, kettlebells, medicine balls, battle ropes and dumbbells work great.

For example, the kettlebell swings/medicine ball slam combo:

Instructions: Do 20 reps each of the swings and the slams and go down by 2 each time you perform a round until you reach two reps for each exercise (for example 20-18-16-14….2). If you don’t have access to medicine balls, substitute in battle rope slams.

Battle Rope Slams

Med Ball Rotational Slam

https://youtube.com/watch?v=YHgXAFY4H1Q

 

How Many Rounds Should You Do? – Just one will do, if you’re doing it right.

How Much Rest? – Again, you’ll rest when you’re done.

6) Cluster Sets

What Are They? – Sets with a predetermined rest period between reps within the same set.

For example:

  1. Load the barbell to 85-90% of your maximum, a weight you could normally lift 3 times.
  2. Do one rep and rack the bar.
  3. Rest 10 seconds.
  4. Do another rep and rack the bar.
  5. Rest for 10 seconds.
  6. Do this 4-6 times total

Best Use For Cluster Sets – They’re best used for building strength but be warned, when using heavier weights with shorter rest periods while increasing volume can lead to fatigue.

For example, (4×2) x5 sets – is 5 total clusters of 4 mini sets of 2 reps with 10 seconds rest in between. That’s 40 reps at 85-90% of your 1 rep max.

Types of Exercises Cluster Sets Work Best For? – Barbell exercises like squats, presses and rows but can be used for chin-ups also.

 

How Many Sets Should You Do? – Anywhere from 3- 6 clusters.

How Much Rest Between Clusters? – 3 minutes or more between clusters because of their demanding nature.

7) Drop Sets

What Are Drop Sets? – Is a method where you perform an exercise and then reduce the weight (usually 15- 30% drop) and continue for more reps until you reach failure.

Best Use For Drop Sets – Ideally, it’s your last set of the day. This method is used to add muscle and volume to a body part. However, it’s not for the faint of heart because you will feel the burn.

 

Types of Exercises Drop Sets Work Best For – Barbell, dumbbell and machine exercises.

A Different Type of Drop Set

Rather than dropping the weight and lifting till failure, you can perform mechanical drop sets where you use the same weight the entire time. You start an exercise in a mechanically weaker position to one in which you’re in stronger position.

For example, the dumbbell bench press mechanical drop set:

https://youtube.com/watch?v=KfYNhAGAm0w

 

This is a truly sadistic method for building muscle, but it works. If you want more ideas, read this excellent article by John Romaniello.

How Many Drop Sets Should You Do? – Once per training and probably no more than twice per week.

How Much Rest? – If you’re doing it right, you’ll need a nap.

Wrapping Up

Wow, you got to the end and you’re probably hungry. Please go get some protein.

Now, you’re armed with the knowledge to take your training to the next level and to hulk smash your way through any plateaus. Happy lifting.

About the Author

Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Texas. Shane believes in balancing exercise with life while putting the fun back into both.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 2/9/18

It’s Friday. You don’t want to work. Here’s some stuff to keep you preoccupied until it’s time to get out of dodge.

Copyright: donatas1205 / 123RF Stock Photo

BUT FIRST…(SPEAKING ENGAGEMENTS, STUFF I’VE WRITTEN, & OTHER TIDBITS CURATED TO SHOWCASE HOW IMPORTANT I AM)

1) The Fitness Summit

I had to take a break from The Fitness Summit last year for two reasons:

1. Eating way too many cookies.

2. But mostly because I succeeded in making a baby and my wife would have tossed me so much shade if I was all like “Hey Babe, going to KC for three days. Toodles.”

Well this year I’m back and excited to take part in a Fitness Summit first. Dean Somerset and I will be putting on a Pre-Conference day where we’ll spend a few hours test driving some new material as a follow-up to our Complete Shoulder & Hip Blueprint.

Tentatively titled The More Completer Hip & Shoulder Blueprint.

We’ll be taking deep dive into squat and deadlift technique: discussing ankle, foot, hip and upper extremity considerations in conjunction with regressions/progressions and programming. Whether you’re a coach or just someone who likes to lift heavy things you’ll undoubtedly learn something. And if not, cool, you still get to hang out with us for a few hours.

Registration is now open for returning and new attendees. Come experience one of the best fitness events of the year.

2) Spurling Spring Seminar

I’m excited to announce that both myself and my wife, Dr. Lisa Lewis, will be presenting at the inaugural Spurling Spring Seminar at Spurling Fitness in Kennebunk, ME in a few months.

If you live in New England and you’re a fitness professional you won’t want to miss it. Early bird special is currently in effect.1

Stuff To Read While You’re Pretending To Work

What’s the Best Diet? – Dr. John Berardi

This FREE multi-day course by John Berardi will help give coaches the knowledge and resources necessary to help their clients decide what the best diet is for them…

…whether Paleo, ketogenic, low-carb, high-carb, intermittent fasting, or the all cold cereal diet (<—not a thing, but it should be)

And even if you’re not a coach it’ll help make the waters less murky on the topic of diet and nutrition and what may be the best fit for YOU and YOUR goals.

All you have to do is offer your email and you’ll get instant access. Don’t worry, John won’t spam you. Because, he’s not a dick.

Single-Leg Training Tips From the Pros – BarbellPilates.com

Women in particular can benefit a lot from single-leg work, and for some, it’s likely better than their bilateral cousins. Why?

Well, read the article – which I contributed to – and find out.

Shoulder Impingement – Dan Pope

Dan went TO TOWN with this epic 7-part series on shoulder impingement. It’s one of the best I have ever read on the topic.

The link above takes you to the last part of the series (but the links to all the previous parts, 1-6, are right at the top).

Be sure to check out his resource, Peak Shoulder Performance.

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Categoriescoaching Exercise Technique Program Design

Programming Considerations: When To Choose Sumo Over Conventional Deadlift

If there’s one topic I’m asked to write more on it’s programming.

What, when, why, and how do I do what I do?

I may make this more of weekly or monthly series depending on how this first iteration goes.2

Lets see what happens.

Copyright: ozimician / 123RF Stock Photo

When To Choose Sumo Deadlift Over Conventional

I like to think of myself as a middle of the road kinda guy. I try not to veer too far to the left or right on any given topic.

Except for Attack of the Clones.

That was and always will be a dumpster fire of a movie.

On pretty much anything else however, especially as it relates to strength & conditioning, I tend to default to the more temperate “it depends” defense.

Back squat vs. front squat? It depends.

Concurrent vs. undulated periodization? It depends.

Raspberry ketones vs. purified unicorn tears filtered through a Leprechaun’s beard ? Kale.

What about deadlifts?

Well, you guessed it…….

……..it depends.

Despite the title of the post I’m not in favor of one variation over the other. In fact, if I had to choose a variation I feel is the best fit for most trainees most of the time I’d pick the trap bar deadlift.

 

If I had to place a number on it, I’d say 90-95% of the clients I have historically worked with – this includes eight years at Cressey Sports Performance – started with the trap bar deadlift and progressed from there.

75-80% have kept the trap bar as their “home-base” deadlift variation throughout their training career.

However, when it comes to choosing between the sumo deadlift (wider stance, hands inside the knees) and conventional deadlift (narrower stance, hands outside the knees) the key determining factor(s) are:

  • What’s the person’s goals?
  • Which variation puts them in the best position to be successful and not shit a facet?

So in the spirit of “this is just information, relax, I still have my clients/athletes conventional deadlift” here are a handful of reason’s why I’d gravitate towards sumo.

1) Anatomical Considerations

Taller people or those with long femurs/torsos are likely going to have a hard time pulling conventional.

Anyone who has worked with basketball players can appreciate this. Long spines require attention to detail.

The trap bar is a great choice with this population, but so too are sumo deadlifts or block pulls (where the barbell is elevated to a height that allows them to get into a maintain good position).

Another point to consider are those who picked the wrong parents. For example, people with shorter arms will have a challenging time with conventional deadlifts.3

We also have to consider general movement quality. We live in a day and age where people don’t move a lot, and as a result have the movement quality of a pregnant rhinoceros.

If someone doesn’t posses the requisite ankle dorsiflexion, hip flexion, and/or t-spine extension to get close(r) to the floor without “falling” into lumbar flexion, why are we trying to force conventional deadlifts on them?

2) Previous Experience and Injury History

The conventional deadlift requires more forward lean compared to its sumo counterpart.

This places much more shear loading on the spinal erectors.

This isn’t necessarily a bad thing.

Conventional deadlifts are a fantastic option for those who deem their back a weak link and may be looking to strengthen their spinal erectors.

However, sometimes we need to pump the brakes.

Anyone with a history of back issues/injuries may find the conventional deadlift too aggressive. To that point, some may prefer the sumo deadlift and find it more suitable since they’re able to keep a more upright torso.

3) Speaking of Weak Links

The sumo deadlift, as counterintuitive as it may sound, is more quadricep dominant than people give it credit for. Strength coach Kevin Cann of Total Sports Performance (located in Medford, MA) puts it more eloquently than I:

“The sumo deadlift is basically a high squat. The greatest quad demands in the squat are coming up out of the hole. Since the sumo deadlift begins higher than the sticking point for the squat, the demands on the quads will be less than the squat, but greater than the conventional deadlift.“

I’ve found for those trainees who need to work on their quad strength the sumo deadlift is often a great accessory movement to consider.

4) Because, Fuck Purists

I dislike absolutism.

I lose respect for those coaches who act like children and allow their egos to dictate how they interact with others.

The “my way is the only way to train people” diatribes gets old.

I’ve had more than a fair share of coaches get defensive with me because I like the sumo deadlift and because I tend to use the trap bar with many of my clients/athletes.

I remember a case in particular where a coach chastised me on social media for having the gaul of utilizing the sumo deadlift over conventional with a new client (even though, as I had explained, she had repeated occasions of the latter hurting her back).

  1. In both her passive and active assessment she was unable to prevent her spine from going into excessive lumbar flexion in conventional stance (from the floor, and to a lesser extent elevated). This was likely due to anatomical barriers. I wasn’t certain, because I don’t have X-ray vision, but it was my best guess.
  2. We reverted to sumo stance and sha-ZAM: she was able to maintain a pristine position with her spin AND it didn’t hurt her back.

Anyhoo, despite my attempt at marinating in a moral victory, this particular coach went on to wax poetic that “well, I’ve never had anyone walk into my gym and not be able to conventional deadlift….so you SUCK Tony.”

I was like….

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

 

I could be projecting and I honestly have no idea why some coaches are so steadfast with their infatuation with the conventional deadlift. If I had to guess it’s because there’s this notion that sumo deadlifts are cheating.

Last I heard there’s no gold star given out to people who only conventional deadlift.

If we wanted to get all sciency and stuff, the hip extension demands are THE SAME for both variations. Unless you’re Gandalf (if so, can we hang out?) and can lengthen someone’s femur, the moment arm (the distance between the joint’s axis and line of force acting on it) doesn’t change.

Furthermore, to steal another gem from Kevin Cann, the distance you lose in sagittal plane when adopting a conventional stance, you tend to pick up in the frontal plane when you switch to sumo.

Generally speaking, in terms of which is “harder:”

  • Sumo Deadlift = more difficult off the ground, easier at lockout.
  • Conventional Deadlift = easier off the ground, more difficult at lockout.

In the end, it has nothing to do with cheating. It’s about recognizing that the two variations are just… different.4

And that some people are just insufferable fuck-faces.

Categoriescoaching Exercise Technique Program Design

A Few Ways to Progress and Groove the 1-Legged RDL

I know, I know.

Talking much less writing about the 1-Legged RDL isn’t the most exciting thing in the world. Here’s where it ranks on my “Stuff That Gets Me Really Excited About” List:

1: Ice cream.
2-717: Reading Wikipedia pages for every Wu-Tang Clan member.
718: Cleaning up my cats weekly furball vomit.
719: Valentine’s Day.
720: 1-Legged RDL’s.
721: Poodles/Ebola.

But hear me out…this is important shit.

Copyright: peogeo / 123RF Stock Photo

 

While many may echo the same sentiment above, it’s hard to downplay the importance of the 1-Legged RDL.

Being able to access the hip hinge (and being able to perform it on one leg) is crucial for a variety of reasons: Ranging from improved joint health (specifically dissociating hip movement from lumbar movement) and improved movement quality to improved hip/rotary core stability and enhanced athletic performance.

BONUS: And, for what it’s worth, I’m pretty sure “good hip hinge” is one of the top criteria people search for when puttering around on Tinder.

Even if that’s not the case I’m willing to bet if you put something like “Hip Hinging Is Hot” as your profile heading and followed suite with some candid pictures of you deadlifing a variety of things like a barbell, a bag of groceries, a litter of bunnies, you’d get more matches.

Do it.

DO IT.5

via GIPHY

Getting back on task, today I wanted to highlight some of my favorite exercises and drills to help groove and progress the 1-Legged RDL.

I find a lot of trainers/coaches are quick to add these into a client’s program, when the fact of the matter is…they’re a rather advanced movement.

Taking the time to properly progress someone based on their current ability level (and needs) will go a long ways with breeding success and rapport with your clients.

Lets dive in.

But First: Some Universal Coaching Cues

Two common technique flaws I see with most people are:

1. Helicopter Hips
2. Letting go or “losing” their shoulders.

Helicopter Hips

This is where you’ll see someone’s hips kinda rotate upwards towards one side as they hinge back into their leg.

No, no, no, no, no, no, NO.

Don’t Lose Your Shoulders

This is probably the most common snafu with the 1-Legged RDL. Simply put this is where someone will round their shoulders/upper back as they hinge back.

I said, NO.

Progressing the 1-Legged RDL

For most people I think it’s smart to start from the ground, work to standing variations, and then add movement/load after that.

NOTE: What follows isn’t an exhaustive list, but will get the job done for the bulk of people.6

Handcuff Hinge

I feel it only makes sense to start with BOTH hips. We have to master the bilateral hip hinge before we have any shot at mastering single leg variations.

I think Dan John was the first to popularize this drill. There’s just something about this variation that provides the requisite feedback to “feed” the hinge.

NOTE: I also think your standard variety Glute Bridges and Hip Thrusts work well here too.

Split Stance RDL

I also like to call this one a “Fake 1-Legged RDL.”

While still technically bilateral, this variation allows the trainee to front load the front leg while simultaneously using the opposite leg as a balance point as they hinge back.

 Skater Hinge RDL

A fantastic progression from the above exercise.

This one really begins to set the table for increasing range of motion as well as grooving the hinge itself in addition to hip separation.

I like to tell people to think about driving or pushing the KB through their chest and to “protect their rib cage with their arms” to help create more full-body tension.

Wall Assisted 1-Legged RDL

Once they mastered the “hinge” component, now it’s time to take away a point of contact. However if balance is still an issue an easy fix is to use the wall to assist.

Start with bodyweight and then add external load once they get comfortable with that (and can extend the leg fully).

https://www.youtube.com/watch?v=EazaXmRPA3A

Assisted 1-Legged RDL w/ Reach

Another option would be this gem I stole from the crew over a War Horse Barbell in Philadelphia, PA.

Don’t Worry: Even though the Pats lost the Superbowl to the Eagles this past weekend, we’re still friends. I guess.

1-Legged RDL ISO Hold

Many will scoff at this drill as easy.

Many will suck at it.

It’s okay to LOL at them.

1-Legged RDL ISO Hold w/ KB Swap

And if you really want to LOL at your clients, give them this drill.

They’ll feel stuff firing they never knew existed.

Deadstart 1-Legged RDL

One trick I keep in my back pocket to help people really get a feel for this exercise is to start in the bottom position.

I’m sure there’s some hoity toity term I could be using here to explain things, but all I’ve got for you is that there’s something about starting in the “end” position that helps people contextualize the pattern.

Try it.

I think you’ll agree.

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

I’m Done

There’s more I could add but 1) no one made it this far, did they? and 2) I’m hungry.

Hope these help.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 2/2/18

It’s Friday. You know how I do.

Copyright: wamsler / 123RF Stock Photo

But First…(Speaking Engagements, Stuff I’ve Written, & Other Tidbits Curated To Showcase How Important I Am)

1) Happy Birthday Julian

I was terrified a year ago today.

I remember standing in a coffeeshop across the street from the hospital getting a little teary eyed thinking to myself “holy shit, Lisa and I are parents and in a few hours they’re sending us home. No more cafeteria, no room service, and no more team of nurses on standby to help.

We’ll be alone, with this crying, pooping, and please, for the love god stop crying thing.”

SPOILER ALERT: It’s a year later. Lisa and I survived; as does every other sleep-deprived parent.

Lisa and I are so thankful for Julian and for our family and friends who have helped to fill Julian’s love tank along the way.

2) Mark Fisher Fitness Presents: Motivate & Movement LAB

I’ve had the honor of presenting at two previous iterations of the Motivate & Movement LAB (the brainchild of MFF’s Harold Gibbons) and it’s unequivocally one of the most unique events in the fitness industry.

Think: TED Talk, but with deadlifts and lots of f-bombs.

Anyways, the next LAB is this coming February, and will feature myself, Dan John, Pete Dupuis, my wife (Dr. Lisa Lewis), and several of the MFF coaching staff including Brian Patrick Murphy and Amanda Wheeler.

3) The Fitness Summit

I had to take a break from The Fitness Summit last year for two reasons:

1. Eating way too many cookies.

2. But mostly because I succeeded in making a baby and my wife would have tossed me so much shade if I was all like “Hey Babe, going to KC for three days. Toodles.”

Well this year I’m back and excited to take part in a Fitness Summit first. Dean Somerset and I will be putting on a Pre-Conference day where we’ll spend a few hours test driving some new material as a follow-up to our Complete Shoulder & Hip Blueprint.

Tentatively titled The More Completer Hip & Shoulder Blueprint.

We’ll be taking deep dive into squat and deadlift technique: discussing ankle, foot, hip and upper extremity considerations in conjunction with regressions/progressions and programming. Whether you’re a coach or just someone who likes to lift heavy things you’ll undoubtedly learn something. And if not, cool, you still get to hang out with us for a few hours.

Registration is now open for returning and new attendees. Come experience one of the best fitness events of the year.

4) 5 Tiny Tweaks That Will Help You Bench Press More Weight

^^^ My latest article written for Men’s Health.

Stuff To Read While You’re Pretending To Work

12 Little Changes For Big Gains – T-Nation.com

12 coaches – including me – speak their mind on small things that make a big difference in helping you to get bigger, faster, and/or stronger.

12 Most Effective Ways to Spark the Recovery Process – JohnRusin.com

Yet another article I was fortunate enough to be asked to contribute to. 12 more coaches chime in, this time on their “go to” recovery strategies.

How I Use Kettlebells – David Dellanave

An older article, but it’s new to me.

Always like David’s perspective on things and this no different.

Social Media Shenanigans

Twitter

Instagram

My butt’s always trying to eat my pants. Nom nom nom.

A post shared by Tony Gentilcore (@tonygentilcore) on

CategoriesCorrective Exercise Program Design Rehab/Prehab

Bicep Tendonitis? When In Doubt Check These 5 Muscles Out

Today’s guest post by Dr. Michael Infantino of RehabRenegade.com covers an often glossed over culprit of shoulder pain….the bicep tendon.

It can be an annoying area to treat/work around and when not addressed can derail anyone’s training for a long time.

However, an injury with the bicep tendon isn’t always as tumultuous as it may seem, and sometimes can be tackled with some simple fixes. 

Enjoy.

Copyright: myvisuals / 123RF Stock Photo

 

Bicep Tendonitis? When In Doubt Check These 5 Muscles Out

Knowledge and wisdom are not one in the same. A profound statement for an article that is going to discuss pain at the plain old bicep tendon. The reason I bring this up is because an endless amount of information is available to you through the internet.

When you search bicep tendon pain you will likely run into 100,000 articles that talk about pain local to the bicep tendon. I could make an argument that less than 1% will discuss techniques that you can implement to independently resolve your pain.

That is our plan for today.

Before we start drawing up a six week rehabilitation plan for your shoulder or sending you to the nearest orthopedic surgeon, lets attempt some quick fixes. Please, do not mistake a quick fix with a half-hearted attempt.

Refrain from replacing the whole roof when a few shingles will do.

Step one is making sure you are an appropriate candidate for this article. Let’s rule out a bicep tendon rupture!

Schedule an appointment immediately with an Orthopedic Physician if:

1. You heard a sudden “ pop” at the shoulder, along with swelling and bruising around the bicep.

This typically occurs when you are trying to “man up” and carry something that is a tad bit too heavy for you. Often a result of your best friend refusing to pay for a moving company.

2. You have a nice “Popeye” deformity at the bicep.

This doesn’t imply that you have impressive biceps. It means you tore the bicep tendon.

Other Reasons For Concern:

Weakness and pain local to the bicep when flexing the bicep or rotating your palm up to the sky with the elbow partially bent. This does not indicate a rupture, but a partial tear is still possible.

I don’t think I tore my bicep tendon. What else could cause irritation to the bicep tendon?

It is common for the bicep tendon to be a pain generator because of its location. The bicep tendon is often impinged between the humerus and surrounding structures in the shoulder (usually the acromion and the coracoid process).

Keep in mind that impingement is normal.

We have nice “cushions” named bursae that are built to tolerate this compression. It is when this compression becomes too frequent or too intense that we see injury occur at the bicep tendon. We tend to see this in people who perform a lot of overhead activities in athletics or with work requirements.

It hurts when I rub my fingers across the bicep tendon. Doesn’t this mean it is a bicep tendon problem?

Simply rubbing your finger across the bicep tendon is not an accurate way to diagnose a bicep tendon injury. This is the most common mistake I see by medical providers and those with a certification in WebMD browsing. This is not a specific or sensitive test for diagnosing a bicep tendon injury. (Gill, HS)

What is the best way to determine if the bicep tendon sustained an injury?

The gold standard would be an ultrasound from a physician (Skendzel, JG). Isolating the bicep is the next best method. Resistance to the bicep, or lowering yourself in a reverse grip pull up is also useful information.

It is possible that you have developed some inflammation local to the bicep tendon. Most of the special tests specific to the bicep do not have great statistics. We can make a more accurate diagnosis by considering how you sustained your injury and the movements that provoke your pain.

Could pain at the front of my shoulder be related to something else besides the bicep tendon?

Absolutely. Muscles throughout the shoulder and neck can refer pain to the front of the shoulder. The same way that organs can refer pain to different regions of the body.

Let’s check out 5 muscles that commonly refer pain to the front of the shoulder.

 

Note From TG: A lacrosse or tennis ball work well for all the drills demonstrated in the video, but my preferred “tool” is the ACUMobility Ball by ACUMobility.com.

Use the coupon code GENTILCORE at checkout for an additional 10% off your purchase.

Deltoid

People often forget that the muscle fibers of the deltoid run over the bicep tendon. When you feel pain while pressing around the bicep tendon it may actually be an irritated deltoid.

Biceps

Another no brainer if you are having pain around the bicep tendon. Overuse of the biceps or a quick force applied to the biceps (eccentric force) can cause trigger points to develop in this muscle. If you notice increased discomfort around the bicep some soft tissue work and a few days off from the “gun show” should help.

Pectorals/Subclavius

The real problem here could be too many chest days and not enough leg days!

Poor resting posture during the day and poor technique with exercise are often the true culprits. Falling into a slumped position on a regular basis can put the pectorals in a shortened position.

This faulty posture can lead to excessive impingement, as well as increased tone and trigger points in the pectoral muscles.

The subclavius runs deep to the pecs. It attaches between the clavicle and the first rib, often referring pain to the front of the shoulder. You can usually address this spot while working on the upper fibers of the pecs.

Scalenes

These muscles run on the front, side and back portion of your neck.

The scalenes are one of the many muscles responsible for moving your neck. If you tend to adopt a forward head posture or a slight tilt of the head to the left or right these muscles may be engaged more often than necessary.

Having a forward head posture means that you are passively hanging on these muscles for support during the day. This can lead to increased tone and trigger points. We also tend to see issues in the scalenes show up following a whiplash injury.

The scalenes are also involved in breathing. If you tend to be an upper chest breather these muscles may be taking a beating. Keep in mind, adopting this breathing style can lead to increased tension in the neck and thorax, as well as feelings of anxiety. After you do some soft tissue work, be sure to be more aware of posture and work on accessing your diaphragm.

Infraspinatus

The infraspinatus in one of the four infamous rotator cuff muscles.

It runs right on top of your shoulder blade.

Dysfunction in this muscle tends to show up regularly with shoulder pain. Trigger points in the infraspinatus are a problem because they alter timing and strength of this muscle (or any muscle). This alters normal mechanics at the shoulder with overhead activities. Often leading to an unstable shoulder with excessive impingement taking place.

We wrote another article in the past that discussed how referred infraspinatus pain also resembles carpal tunnel syndrome. This is not the easiest muscle to treat on your own, but don’t skim over it.

Final Consideration:

In some instances, performing soft tissue work around the shoulder will do the job just fine. This does not mean we can overlook the pieces that may have contributed to this injury in the first place. Your goal is to control what you have the ability to control.

What can you control?

1. You can normalize the tissues surrounding the shoulder.

Treat local trigger points, normalize muscle flexibility and reduce stiffness. The goal is to restore normal shoulder mechanics to the best of your ability. Treating muscle stiffness and trigger points helps optimize the timing and strength of the muscles around the shoulder to enhance stability.

2. You can also modify your activity for the time being.

If a certain activity worsens your pain, back off. It is possible that your shoulder is inflamed and needs some time to recover. This is not a fast pass to weeks off from the gym with your best friend Netflix. This means more attention on soft tissue work and flexibility. You also want to gradually return to exercise. Experiencing some discomfort during exercise is ok.

“Poke the bear, but don’t take it to dinner.”(in reference to pain)

– Adriaan Louw

 Interested in a FREE Mobility Program to treat pain at the front of the shoulder? Click here

About the Author

Dr. Michael Infantino is a physical therapist. He works with active military members in the DMV region. You can find more articles by Michael at RehabRenegade.com.

 

 

 

 

References

Gill HS, El Rassi G, Bahk MS, et al. Physical examination for partial tears of the biceps tendon. Am J Sports Med 2007; 35:1334.

Skendzel JG, Jacobson JA, Carpenter JE, Miller BS. Long head of biceps brachii tendon evaluation: accuracy of preoperative ultrasound. AJR Am J Roentgenol 2011; 197:942.

Stephen M Simons, MD, FACSM, J Bryan Dixon, MD Section, Biceps tendinopathy and tendon rupture
Uptodate.com

Taylor SA, O’Brien SJ. Clinically Relevant Anatomy and Biomechanics of the Proximal Biceps. Clin Sports Med 2016; 35:1.

CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff To Read While You’re Pretending To Work: 1/26/18

Lets jump right into it this week.

Copyright: welcomia / 123RF Stock Photo

But First…..

1) Mark Fisher Fitness Presents: Motivate & Movement LAB

I’ve had the honor of presenting at two previous iterations of the Motivate & Movement LAB (the brainchild of MFF’s Harold Gibbons) and it’s unequivocally one of the most unique events in the fitness industry.

Think: TED Talk, but with deadlifts and lots of f-bombs.

Anyways, the next LAB is this coming February, and will feature myself, Dan John, Pete Dupuis, my wife (Dr. Lisa Lewis), and several of the MFF coaching staff including Brian Patrick Murphy and Amanda Wheeler.

2) The Fitness Summit

I had to take a break from The Fitness Summit last year for two reasons:

1. Eating way too many cookies.

2. But mostly because I succeeded in making a baby and my wife would have tossed me so much shade if I was all like “Hey Babe, going to KC for three days. Toodles.”

Well this year I’m back and excited to take part in a Fitness Summit first. Dean Somerset and I will be putting on a Pre-Conference day where we’ll spend a few hours test driving some new material as a follow-up to our Complete Shoulder & Hip Blueprint.

Tentatively titled The More Completer Hip & Shoulder Blueprint.

We’ll be taking deep dive into squat and deadlift technique: discussing ankle, foot, hip and upper extremity considerations in conjunction with regressions/progressions and programming. Whether you’re a coach or just someone who likes to lift heavy things you’ll undoubtedly learn something. And if not, cool, you still get to hang out with us for a few hours.

Registration is now open for returning and new attendees. Come experience one of the best fitness events of the year.

3) Postpartum Corrective Exercise Specialist

I’ll go a head and say it: I feel this is one of the single most important courses I have ever taken.

If you train women it behooves you to understand the intricacies surrounding this topic: pelvic floor dysfunction, prolapse, incontinence, etc.

Dr. Sarah Duvall covers everything from assessment/screening to corrective exercise (tons of attention to proper breathing mechanics) to training considerations immediately postpartum (1-4 weeks) onward to a year plus.

What’s more, what I truly dig about Sarah’s approach is that she advocates women to eventually “lift shit to fix shit” (my words, not hers). Sooooo, there’s that.

FYI: TODAY (1/26) is the last day to register for this go-round. However you can use the coupon code TONYG at checkout for an additional $50 off your purchase. You know, cause I’m awesome.

Stuff To Read While You’re Pretending To Work

How to Coach and Progress Jumping Variations – Dan Pope

The link above takes you to Part IV (of what I assume will be a IV part series). Dan’s stuff is phenomenal.

Part 1 = Double Leg Jumping

Part 2 = Single Leg Jumping

Part 3 = Advanced Double Leg Jumping

Part 4 = Advanced Single Leg Jumping

*** All links are in the link above.

5 Redundant Exercises You Just Don’t Need – Nick Tumminello

Nick’s smart.

Listen to Nick.

Muscle Soreness – Lance Goyke

What’s the deal with being sore after workouts?

Is it supposed to happen? Does it get better? What can you do to lessen the amplitude?

Lance chimes in with some simple advice.

Social Media Shenanigans

Twitter

Instagram