CategoriesProgram Design Strength Training

3 Unique Drills to Help You Conquer Your First Pull-up and Then Some

When you see the name Elon Musk it’s a safe bet adjectives like “smart,” “intelligent,” and “revolutionary” come to mind. Jason Bourne? “Badass,” or maybe “guy I wouldn’t want to pick a fight with.”

Meghan Callaway?

Well, if you ask me, when I see the name Meghan Callaway I think “amazing coach and the World’s #1 ranked pull-up connoisseur.”

Copyright: korarkar / 123RF Stock Photo

 

To put it lightly: Meghan likes pull-ups.

She likes them a lot.

via GIPHY

 

And, to speak truthfully, there aren’t many coaches I’d tip the hat to when it comes to pull-up mastery and programming than Meghan. She consistently impresses me with her content and knowledge on the topic, and as it happens she just released her latest resource, The Ultimate Pull-Up Program, today.

If you struggle with the pull-up and/or are looking for a little direction on how to become more proficient with them (not to mention learning a TON of awesome variations) than I can’t recommend this resource enough. It’s on sale this week at $50 off the regular price for this week only.

3 Unique Drills to Help You Conquer Your First Pullup

Performing your first pull-up is a unique experience.

In fact, when many people conquer their first pull-up and get their chin over the bar (of course without straining their neck to do so), they often experience far greater feelings of empowerment, accomplishment, and downright badassery than when they hit PR’s on max deadlifts, squats, and other heavy meat and potatoes exercises.

Meghan showing off.

Maybe I’m a little biased, but with pull-ups it is just different.

When it comes to tackling pull-ups, many people quit long before they’ve achieved their first rep. Others hit their first rep but are never able to string together multiple reps and become frustrated.

Let me tell you, it does not have to be this way.

In most cases, people fail to reach their pull-up goals not because they are weak, but because they are not training for the exercise the right way.

Many people possess enough upper body strength that they should be able to do pull-ups, but they often suffer from technical deficiencies. Other people know what to do but they do not possess the requisite levels of lumbo-pelvic stability or the ability to control the movement of their shoulder blades.

So essentially, instead of moving a stable object to and from the bar in a shorter and more efficient straight line, they are forced to move a heavy, floppy and limp body to and from the bar and in a longer and inefficient arc. Kind of like Erick here. Tony likes cats so I know he understands.

In this article I will provide some of my favorite exercises that address various areas that are holding many people back from performing their first pull-up ever, or from performing multiple reps and feeling like a total badass, or perhaps Wonder Woman.

Without further ado, here are some of my go-to exercises for conquering the pull-up.

1) Scapula Pull-Ups

If you cannot hang from the bar or control the movement of your shoulder blades, you will not be able to perform a pull-up.

This exercise will help lead you to your first pull-up as it develops grip strength, scapular and shoulder controlled mobility, and lumbo-pelvic stability.

While this is a pull-up regression, it is a definite stepping stone towards doing your first pull-up. If you are performing this exercise correctly, the muscles in your mid and upper back, not your arms, should be doing the majority of the work.

 

Key Coaching Cues:

  • Grab onto the bar so your palms are facing away from you and are slightly greater than shoulder width apart.

 

  • Before you perform your first rep, make your body as stable as possible by bracing your core, tucking your ribs towards your hips (closing the space in your midsection), squeezing your glutes, straightening your knees/flexing your quads and hamstrings, and dorsiflexing your feet. This will stabilize your pelvis, spine, and legs, and will prevent your body from swinging.

 

  • In terms of the pull-up, without bending your elbows or initiating the movement with your arms, use the muscles in your shoulder blade area and draw your shoulder blades together and down (bring each shoulder blade in towards your spine and down towards your opposite hip), and lift your body a few inches. Pause in the top position, really contract these muscles, and lower yourself to the starting position in a controlled manner. Fully extend, but do not hyperextend your elbows.

 

  • On the lowering portion of this movement, your shoulder blades will perform the reverse movements as they did on the way up.

 

  • Do not allow your lower back to hyperextend or ribcage to flare. Keep your chin tucked and neck in a neutral position.

 

  • As for your breathing, exhale just after you have initiated the scapular movement and have drawn your shoulder blades together and down; inhale and “reset” as you are descending, or do a full reset when you are in the bottom position.

2) Pull-Up Regression: Eccentric Pull-Ups (from a bench)

Many people falsely assume that when they have accomplished the awesome task of “pulling” their body to the bar their job is done, and they allow their body to free-fall to the bottom position with reckless abandon.

This exercise will help you improve your pull-up technique (lowering component), and develops upper body strength, grip strength, scapular and shoulder controlled mobility, and lumbo-pelvic stability.

Owning the ability to lower your body with control and ease will make your transition into the next rep much more seamless, and will thus improve your ability to perform multiple reps.

 

Key Coaching Cues:

  • Grab onto the bar so your palms are facing away from you and are slightly greater than shoulder width apart.

 

  • Stand on a bench or box so your chin is already at (or close to) the height of the bar. Or if you are already able to, jump from the floor and pull yourself up the rest of the way by using the muscles in your mid and upper back and drawing your shoulder blades together and down (bring each shoulder blade in towards your spine and down towards your opposite hip). Do not initiate the movement with your arms.

 

  • When your reach the top position, it is important that you stabilize your body as quickly as possible as this will prevent your body from swinging back and forth and will allow you to focus on the lowering portion of the exercise. You will achieve this full body stability by taking a deep breath in through your nose (360 degrees of air around your spine), bracing your core, tucking your ribs towards your hips, squeezing your glutes, straightening your knees/flexing your quads and hamstrings, and dorsiflexing your feet.

 

  • Repeat the breathing, bracing, and rib tuck that I described above; now perform the eccentric movement and slowly lower yourself down to the bottom position in 3-5 seconds. Use the muscles in your mid and upper back, anterior core, glutes, and legs to control the movement. Your shoulder blades should move in a controlled manner. Do not allow your lower back to hyperextend or ribcage to flare. Keep your chin tucked and neck in a neutral position.

 

  • Let me reiterate that this exercise is not for the arms. The muscles in your mid and upper back should be performing the vast majority of the work, and the muscles of your anterior core, glutes and legs will help keep your body in a stable position.

3) Dead Bugs With Double Kettlebell Resistance

A huge number of people fail to excel at the pull-up because they treat it like an upper body exercise when in fact it is a full body exercise that demands a lot of lumbo-pelvic stability.

This bang for your buck dead bug variation accomplishes just that, and helps you develop the necessary level of tension that is requisite to optimal pull-up performance. This exercise also develops scapular and shoulder controlled mobility.

 

Key Coaching Tips: 

  • Lie on the floor. Grab onto two kettlebells or dumbbells, and extend your arms so they are in a vertical position, and so your hands are above your chest.

 

  • Lift up your legs so they are in a vertical position, straighten your knees, and point your feet toward you (dorsiflex). Keep your chin tucked and neck in a neutral position.

 

  • Before you go, take a deep breath in through your nose (360 degrees of air around your spine), and tuck your ribs towards your hips. Now forcefully exhale through your teeth, contract your anterior core muscles as hard as you can (10), and slowly lower the kettlebells and one leg towards the floor and to a range where you can maintain proper form. Return to the starting position. Reset and repeat with the opposite leg.

 

  • Make sure you don’t allow your ribcage to flare or lower back to hyperextend.

 

  • Keep your legs relaxed so they do not dominate.

 

  • Make sure that your knee remains in a fixed position and that the movement occurs from your hip.

 

  • One key I like to look for is that if your shirt is wrinkled it likely means your ribs are in the right position. If your shirt suddenly becomes smooth, you have likely disengaged the muscles in your anterior core and have flared your ribcage. This defeats the purpose of the exercise.

Now that I have given you some extremely useful exercises that will help you accomplish your first pull-up ever, or several consecutive reps, it’s time to let the cat out of the bag and get started on achieving this amazing goal. Apologies for the cat references, but my cat is snoring while I’m trying to write this.

The Ultimate Pull-Up Program

Whether you’re male, female, Klingon, whatever….getter better at pull-ups is never a bad option and will almost always carryover to other endeavors you pursue inside the weight room (and out).

  • Improved ability to squat and deadlift a metric shit-ton of weight? Check.
  • Improved body composition? Check.
  • Harder to kill as a whole, especially during the impending zombie apocalypse? Check.

This is undoubtedly one of the best resources on the topic I have ever come across. If you’re looking to up your pull-up game you’d be hard pressed to find a more thorough resource.

—> Save Yourself $50 and Get to Work <—-

Categoriescoaching

Addressing My Coaching Gaps

I am an imperfect coach.

I don’t know everything and I don’t pretend to.

One of the most admirable qualities I think any coach should possess is having a modicum of humbleness that acknowledges their “gaps.”

Copyright: convisum / 123RF Stock Photo

 

Some coaches are stellar at teaching the “big 3” but are unable to break down sprint mechanics.

Others are nutrition nerds and can break down the Kreb’s Cycle by heart, yet have limited experience coaching the nuances of the Turkish Get-Up.

And then there are those who feel the kipping pull-up is a good exercise:

 

I keed, I keed1

As coaches we can’t be everything to everyone. However, that doesn’t mean we should avoid making our coaching gaps less “gappy” altogether.

Throwing myself into the fire I’ll be the first to admit I’m garbage when it comes to coaching the Olympic lifts. In fact I wrote an entire article on why I don’t use them in any of my programming.

A few weeks ago I had a client ask me if I could coach him up on the ballistic KB movements: I.e., kettlebell cleans and snatches.

[Cue crickets chirping]

I was honest.

I told him I could probably finagle my way through it and demonstrate a competent clean and snatch, however I knew he’d benefit from keener eyes on the matter. So I set my client up with a few sessions with Coach Justice Williams, a local StrongFirst certified coach here in Boston.

To that end, I wanted to narrow my own coaching gap and asked Justice if he’d be willing to film a few videos with me breaking down the clean and snatch.

He enthusiastically agreed.

Today is video #1….breaking down the swing/hip snap. Because, first and foremost: if you don’t own the swing/hip snap, you will not own the clean or snatch.

In this short tutorial we go through his coaching tips as well as common mistakes people may make along the way.

Enjoy.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 10/20/17

Today’s a big day.

1) We’re taking Julian apple picking for the first time in his life. Cue cute baby pictures on Instagram at some point later today.

2) We’re paying off the rest of Lisa’s student loans which means we’re both now 100% debt free. Holla.

This is actually something I may write about in the near future as I think debt and the burden it casts over a lot of fitness professionals is stifling. Maybe people would be interested in how we got ourselves out of debt? Yes, no, maybe so?

Lets get to this week’s stuff to read.

Copyright: gregorylee / 123RF Stock Photo

But First

1) Two T-Nation Cameos

2) Why Your Core Sucks and How to Fix It

A few years ago I wrote and article on T-Nation titled Building a Superhuman Core. It’s one of my most popular articles and three years later it’s still getting some love. The guys over at Strength Students Podcasts did an entire episode discussing the concepts in the article. Quite the honor (and thanks fellas!)

 

3) Appearance on My Sugar Free Journey Podcast

Aarn Farmer invited me onto his popular podcast and you can listen in on the episode HERE.

Stuff To Read While You’re Pretending To Work

Understanding and Training Hip Flexion – Mike Boyle

I’m pretty sure this is a classic Mike Boyle article and that I’ve read it before, but a colleague of mine forwarded it to me yesterday with the note “this is awesome, have you read this?”

I “think” so. But I read it again anyways. Because, you know, it’s Mike Boyle.

Mindset Mastery Methods – Jon Goodman

In this FREE pdf, Jon Goodman breaks down some of the strategies he’s used through the years to dissuade people from distraction as well as how to adopt certain skills to keep you focused and to become a productivity machine.

It’s a five minute read and definitely worth your time.

There’s No Such Thing As Perfect Form – David Dellanave

As I’ve noted in the past, “textbook technique doesn’t exist.” SO STOP TRYING TO FORCE PEOPLE INTO POSITIONS THAT PROBABLY AREN’T A GOOD FIT FOR THEM ANYWAYS.

Also…….MA, THE MEATLOAF. WE WANT IT.

Social Media Shenanigans

Twitter

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CategoriesAssessment coaching Program Design speed training

Bottoms-Up Squat Patterning Is the Jam

splitov27@123rf.com

I was livid.

Not long ago I had a female client come in for an initial assessment and she divulged to me the previous coach she had worked with, in not so many words, inferred she was “dysfunctional” and that she’d likely never be able to perform a decent squat.2

What kind of BS is that? Within ten minutes of the first session you tell someone how much of a walking ball of fail they are? Awesome business model, dude.

I took it as my mission to use that initial session with her and demonstrate to her success; to prove to her she could squat. Maybe not with a barbell on her back, ass to grass, but I wanted to show her that 1) not many people are able to do that in the first place and 2) there are many different iterations of the squat and it was my job to showcase what her best options were given her ability level, injury history, and goal(s).

Screw that coach.3

The interaction above took place several months ago.

And, not to be too braggadocious, I was able to successfully get her to “squat” within that first session after taking her through a thorough screen and using more of a bottoms-up approach to pattern her squat.4

It all came down to getting her nervous system comfortable in the bottom position and to own it.

Cliff Notes Version:

  • Perform a hip scour to ascertain general anatomy limitations
  • Assess both passive AND active squat pattern(s).
  • See if active “matches” passive ROM (Range of Motion).
    • If so, do they demonstrate enough motor control to, well, control that ROM?
    • If not, is it a mobility or stability issue? I find it’s rarely the former. However mobility tends to be everyone’s “go to” scapegoat.
  • Implement appropriate patterning drills that match the trainee’s ability level and don’t bore them to tears with too many corrective drills that don’t accomplish much of anything.

Non-Cliff Notes Version:

Read THIS —-> Building the Squat From the Bottom

Bottoms-Up Is the Jam

Using the BOTTOMS-UP approach to introduce specific movements – in this case, the squat – is a foolproof way help build your client’s confidence in the movement and to start to nudge a training effect.

NOTE: a baby dolphin dies every time you default to 30 minutes of “ankle mobilization” drills.

This past weekend I was fortunate enough to attend the Clinical Athlete Workshop in Springfield, MA with Dr. Quinn Henoch, Dr. Zak Gabor, and Matthew Ibrahim.

Quinn brought to light two more drills I’m immediately going to add to my arsenal and I wanted to share them with you here.

Check these bad boys out.

Quadruped Rockback Squat Patterning

 

Tall Kneeling Squat Patterning

 

Pretty cool, right?

Play around with them yourself. Use them with your clients. Demonstrate to your clients that they can do stuff, and that oftentimes it’s just a matter of breaking down movements into more digestible parts to show them success.

Go to work my Padwans.

CategoriesStrength Training

Stuff That Works But People Think Doesn’t But It Does: Submaximal Training Edition

The movie The Bourne Identity, based off the novel of the same name written by Robert Ludlum, was released in the summer of 2002 and starred one Matt Damon.

Up until that point Damon wasn’t a no-name actor. He was most recognized for his roles in Good Will Hunting, Rounders, The Rainmaker, and Ocean’s 11, to name a few.

I, like many others upon hearing the news Matt Damon was going to be playing Jason Bourne – an iconic, bonafide, badass – had this reaction:

“The fuck?”

Matt Damon?

Matt Damon the same guy who was in The Talented Mr. Ripley and All the Pretty Horses? That Matt Damon?

“Pfffft, no way it’ll work,” I thought. “A piece of french toast comes across as more badass than Matt Damon.”

Clearly I, and everyone else, didn’t know what the hell we were talking about.

15 years and four installments later (five if you count The Bourne Legacy) it’s hard to think of anyone else playing Bourne.

Damon was/is a legit boss.

https://www.youtube.com/watch?v=pJz7P1V3_M4

 

Needless to say it worked.

People didn’t think it would, but it did.

So what does this have to do with anything? Well, I notice the same parallel in the strength & conditioning world.

People think something won’t or doesn’t work, but it does.

Take for instance sub-maximal training.

Sub-Maximal Say What Now?

Loosely described, maximal (or max-effort) training is a load – usually a one, three, or five rep max – that can’t be completed for an additional rep.

For example if you squat 275 lbs for three reps, but attempted a fourth and know you’ll perform the world’s fastest face plant, that’s your 3-rep max.

I.e., you’re unable to complete an additional rep.

Alternatively, sub-maximal training is best described by strength coach Todd Bumgardner:

“Submaximal effort training is simply work done with heavy loads that don’t require maximal effort. The weights exist in the range between seventy-five and ninety percent of one rep maximum and each set finishes with a few reps left in the tank.”

There’s been a shift in recent years of people always training to failure and always utilizing maximal loads, because, you know, #peoplearefuckingstupid.

While I can appreciate one’s desire to want to train hard and at maximal effort, for many, most of time, it’s a less than optimal approach to take (long-term).

For starters, maximal training beats up the body. Now, before some snooty internet warrior chimes in with something like “but Tony, isn’t that the point of lifting weights? To challenge the body and force it to adapt?” let me explain.

Yes, I’d agree with that comment. Most people could benefit from training a little more savagely. Often, when someone says he or she isn’t getting results there’s a convenient correlation to how “hard” they’re working in the gym.

I.e., they’re not.

However, if you’re someone who’s routinely training at “max-effort” and/or training to failure and missing reps all the time I’d garner a guess you’re routinely compromising your ability to recover.

Ergo, unless your name is Wolverine or you’re *cough, cough* taking supplements, sustained max-effort training isn’t a smart choice.

Utilizing loads in the 75-90% range tends to be spot-on for the bulk of trainees. It serves as an obvious option for adding volume, which is an important component to adding muscle.

Moreover, sub-maximal training, when implemented intelligently, won’t brutalize your joints and it’ll allow you to train more frequently.

It’s a win-win.

NOTE: All this is not to insinuate maximal-effort training should be avoided at all costs. Don’t be cray-cray. If that’s how you’re interpreting things please take your face and throw it against a wall.

Training with sub-maximal loads isn’t only great for adding mass, but it’s also a great way to get strong.

Think of it this way: If you make your 3 rep-max your 5-rep max, it’ll also likely result in your 1-rep max seeing a boost too.

Don’t believe me? Here’s a real-world example.

Two months ago I started working with a female client, a coach herself, who walked in on day one with a 300 lb (straight bar) deadlift.

She was already very strong.

She wanted to work with me to help “audit” her deadlift and to help prep for her first barbell competition – not a powerlifting meet.

Some Brief Context: she’s actually a co-owner of a gym here in Boston that specializes in kettlebell training and is StrongFirst certified herself. The name alludes me at the moment (sleep deprivation sucks), but she and a few of her colleagues/co-workers are competing in a StrongFirst “event” that includes some barbell lifts, with the deadlift as the main course.5

Like I said, she walked in on day one with an already impressive pull of 300 lbs. Nevertheless, I was up for the challenge and wanted to see how much progress we could make in two months.

For eight weeks, we never pulled anything heavier than 250 lbs. In fact, I had her perform all sets based off 90% of her 1-rep max.6

This allowed us to utilize a bit more volume (she deadlifted 2x per week: one “heavy” day and one “light” day), albeit under the premise technique was going be at a premium (honing in on attaining a lifter’s wedge) while also ensuring reps stayed snappy.

For deadlifting success (and for a spine that won’t hate you) this is mucho important. Top video = zero lifter’s wedge. You’ll notice when I initiate the pull my armpits are way in front of the bar and subsequently shear loading on spine is significantly higher. Bottom Video = what the lifter’s wedge should look like (a term popularized by @backfitpro). I use the barbell as a counterbalance to pull my chest up (upper back extends) in addition to getting my weight back and armpits above the bar. Likewise I push my feet into the ground to generate more stability and force. Resultantly my back is placed into a much more biomechanically sound position (less shear) and I’m pretty sure this guarantees I’ll be nominated for People Magazine’s Sexiest Man Alive. Pffffft, who needs pecs that can cut diamonds and an 8-figure bank account. Overrated if you ask me. NOTE: load used in both videos was 390 lbs. You should notice a much smoother & faster bar path with the latter video.

A post shared by Tony Gentilcore (@tonygentilcore) on

The Result?

This past Monday marked the “ten days out” point from her competition and I wanted to test the waters.

Jessica ended up hitting a pretty damn clean 330 lbs (with more in the tank). We’re hoping she’ll match that number (if not add another 15-20 lbs) when it’s go time.

Remember: she hadn’t touched anything heavier than 250 lbs for eight weeks.

I know some of you reading will clamor for the meat and potatoes of her programming. That’s NOT the point of this post.7

The point is that you don’t have to shit a spleen and hoist max effort loads every time you walk into the gym. More often than not you should focus on quality reps (but strain sometimes), end each session kinda-sorta refreshed, and wanting more.

Sub-maximal training is a thing.

And it works.

Categoriescoaching

Why You And I Need a Coach

It may come as a surprise to some reading, but I have a coach, someone who writes my programs and to whom I’m accountable towards. It’s one of the best things I have ever done.

Likewise I have a number of coaches as clients myself, and I feel it’s one of the highest compliments I can receive. One such individual is Shane McLean who’s a personal trainer in Texas.

He took the time to write up this short summary of why he chose to hire a coach and why he feels it’s an important component for anyone to consider, coach or not.

Copyright: venezolana74 / 123RF Stock Photo

 

Why You (And I) Need a Coach

It was the middle of July in the sweltering, unforgiving Texas heat and my football coach was making the team run 200-meter sprint repeats at the END of practice. As you can imagine, we were all thrilled and no one complained at all.

After a few intervals, most of the team was gassed and we still had a few more to go. When my turn came around, I took off sluggishly and the coach was none too pleased. He started to scream a few choice words in my direction.

It was nothing that bears repeating here because what’s said on the field stays on the field, just like what happens in Vegas stays in Vegas.

However, among the expletives, he dropped a pearl of wisdom.

“Practice should be harder than the game, so the game is easy.”

That was all the motivation I needed. I sucked it up, dug deep and ran out my final intervals without compliant.

That’s the beauty of having a coach.

The coach picks you up when you’re feeling down and makes you dig deep when you’re spent and can still see the good in you when nothing is going your way.

Coaches Need Coaches Too

Being a personal trainer, I see the value of coaching from both sides of the fence. I coach clients in a one-on-one setting and I also reach out to fellow professionals for advice when I’m struggling with my own progress.

Because there are times when coaches need coaches.

You can benefit from having a coach in your corner at some time in your life, whether you’re already a coach or you’re looking for something bigger and better in your life.

A little of Drill Sergeant Lou (or Tony Gentilcore) can be just what you need.

He’s a thinking man’s coach.

And because Lou was busy, I reached out to Tony (lucky for me he responded) because I was struggling with my own progress. My goal was and still is to deadlift twice my bodyweight.

However, after a back injury and long break from deadlifting, I had no clue where to start.

Tony loves to lift heavy things and I wanted to lift heavy things, so doesn’t this sound like the start of a beautiful bromance?

However, I was in a bit of a pickle because I couldn’t afford to pay him what he’s worth, so we came to another arrangement.

That tells you what kind of person he is.

He’s not only a man who makes people suffer for a living, he has a heart also.

 

After a year of online training with Tony, I realized what good coaching is and I decided to share this bromance knowledge with you.

Now, if you’re on the fence about hiring a coach, hopefully my experience with Tony will push you over the edge.

1) Coaches Bring Out Your Best

I’m a believer that you already have the tools inside of you to be a success.

You weren’t put on this Earth to be ordinary, you’re put here to be extraordinary. You may feel like this is new age mumbo jumbo but bear with me for a moment.

Like a lawyer who represents himself has a fool for a client, you fail to look at yourself objectively. You’re either too hard on yourself or fail to see the good inside of you. You cannot see the forest through the trees.

This just makes us human and not Sheldon Cooper.

However, do you know who can help you access those tools and bring out the best in you? A good coach, that’s who.

Several times during the year, I got down on myself because I was either injured, not lifting what I thought I was capable of or struggling with certain lifts that I suck at, like squats.

The moment I’d express this sentiment to Tony, he would quickly turn the tone around and offer me encouragement, advice and exercise cues to help me keep crushing my workouts.

Being on the receiving end of a pep talk is very empowering.

2) Coaches Provide Knowledge

After 25 years of lifting and over 8 years of coaching clients, I thought I had my shit together.

However, after being exposed to different programs, philosophies and training techniques, I realized that my way wasn’t the only way of doing things.

Imagine that?

Every new program and interaction I had Tony was like a sponge moment. All I needed to do was soak it all in.

3) Coaches Provide Accountability

One of the reasons why people hire coaches is to provide them with accountability because they’ve made an investment of money and time in the pursuit of better health and fitness. It always helps to have some skin in the game.

However, if they don’t show up, they’re wasting their money and the trainer’s time. This can result in one pissed off trainer. Trust me, you don’t want to upset the person who writes your exercise programs for a living.

Before Tony I had the dreaded case of do as I say, not as I do and I was accountable to no one. Now I feel accountable to Tony because he has eyes everywhere (like a ninja) and I also report in every week.

A good coach will help keep you on the straight and narrow.

Wrapping Up

You cannot go through this life alone. At some stage, you’re going to need some help. That’s what a good coach will do, help you be more awesome than you already are.

And who doesn’t want that?

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: 10/13/17

Anyone see Blade Runner 2049 yet? I heard it’s amazing, which doesn’t surprise me considering the director, Denis Villeneuve, hasn’t made a bad movie yet (Prisoners, Sicario, Arrival).

My movie watching prowess has been slacking of late due to the little nugget, but I think Lisa and I are going to try to make plans to see it this week.

Others on the “to see” list: mother!, Battle of the Sexes, and Brad’s Status. Any other suggestions?

Lets get to this week’s list.

Copyright: epokrovsky / 123RF Stock Photo

 

CHECK THIS STUFF OUT FIRST

1) Complete Shoulder & Hip Blueprint – Boston (Early Bird Rate Ending)

 

The Early Bird rate ($100 off) for the Complete Shoulder & Hip Blueprint Workshop in Boston is ending this weekend.

This will likely be mine and Dean’s last hoorah with this workshop. We’ve been doing it for close to three years and it’s time to turn the page and drum up a new topic and curriculum.

Since it’ll likely be our last go we’re not holding back: I hear there will be disco balls, black lights, laser shows, and coffee.

Go HERE for all the deets, and hope to see you there.

2) The Last Jedi Official Trailer

https://www.youtube.com/watch?v=kJ36oNzD2zo

 

I’ll go see that, I guess.

3) I Got Memed

Stuff to Read While You’re Pretending to Work

How to Lose 10 lbs of Fat Forever – T-Nation

I was asked to contribute to this one, which also includes insights for many other heavy hitters in the industry: Paul Carter, Dr. Lonnie Lowery, Mark Dugdale, TC Luoma, Christian Thibaudeau, Amit Sapir, Chris Colucci, Dani Shugart, Akash Vaghela, and Mike T. Nelson.

Peak Shoulder Performance – Dan Pope & Dave Tilley

I’ve been diving into this material and it’s outstanding. Any coach or trainer who’s interested in dialing in their game with regards to shoulder assessment, corrective exercise, and programming strategies would gain a lot of insights from this resource.

Dan and Dave work with a plethora of overhead and CrossFit athletes, in addition to gymnasts at Champion Physical Therapy & Performance just outside Boston so they know shoulders.

It’s on sale the rest of this week ($100 off).

You only have a few more days to take advantage.

3 Popular Exercises I Am No Longer Using – Mike Reinold

Mike starts off with a bang with this article – punching a sacred cow right in the keester. I always appreciate his insights and knowledge.

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Had a guy come in this past weekend for an impromptu assessment from West Palm Beach who mentioned a history of low back issues (specifically SI joint stuff). When I looked at his squat (top pic) I noticed a tendency of over-exaggerating the cue to posteriorly tilt the pelvis via excessive “glute gripping.” While I wouldn’t go so far to say this was definitively the root of his issues, it certainly wasn’t doing his SI joint any favors. Remember: the cue to posteriorly tilt is (mostly) to nudge people back to a neutral spine position who overextend. The low back can (and should) still be in APT. APT is normal. Instead, what I had him do is learn to brace his abs a bit more (and create more of a flexion moment) as he set up to squat. Doing THAT helps prevent any excessive APT from happening. Excessive being the key word here. You can notice the marked improvement in pelvic positioning in the bottom picture. From there I told him to try to maintain that position (canister) and to “pull down” into the squat. Things felt much better. We high-fived.

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CategoriesAssessment Corrective Exercise Strength Training

The Rotator Cuff and Boy Bands

Hey there.

If you’re a human being reading this blog post it’s a safe bet you 1) have impeccable taste with regards to the strength coaches you choose to follow 2) have a pair of shoulders and 3) are likely interested in keeping them healthy and thus performing at a high level in the weight room.

NOTE: If you happened to have come across this blog post by Googling the terms “world’s best tickle fighter” or “The Notebook spoilers”….welcome!

I’m a little biased given my years of experience working with overhead athletes and meatheads alike, but I’d garner a guess that nothing is more annoying or derails progress more than a pissed off shoulder…or shoulders.

My friends Dan Pope and Dave Tilley of Champion Physical Therapy & Performance just released a stellar resource, Peak Shoulder Performance, that’s perfect for any coach or personal trainer looking to help their clients/athletes nip their shoulder woes in the bud. AND it’s on sale for this week only at $100 off the regular price.

Copyright: improvisor / 123RF Stock Photo

 

The Rotator Cuff and Boy Bands

Guess what most people think is the cause of their shoulder woes?

The rotator cuff.

Guess what’s likely not the cause of their shoulder woes?

The rotator cuff.

It’s lost on a lot of people that the “shoulder” isn’t just the rotator cuff.

I mean, N’Sync back in the wasn’t just Justin Timberlake, right?

JC, Lance, Chris, and Joey (<— didn’t have to look up all their names) deserve our respect and admiration too. They all played key role(s) as individual entertainers to make the group more cohesive, successful, and relevant.

The phrase “the whole is greater than the sum of its parts” has never rang more true than right  here and right now, reminiscing on long past their prime 90’s boy bands.

[Except, you know, we all know Justin was/is the only one with talent. He can sing, he can dance, he can act, he’s got comedic timing. He’s a delight.]

The rotator cuff is Justin Timberlake.

It gets all the credit and accolades and attention with regards to shoulder health and function. However, the shoulder consists of four articulations that comprise the entire shoulder girdle:

  • Glenohumeral Joint (rotator cuff) – Justin
  • Acromioclavicular Joint – JC
  • Sternoclavicular Joint – Lance
  • Scapulothoracic Joint – Joey and Chris

I’d make the case, and this is an arbitrary number I’m tossing out here (so don’t quote me on Twitter), that 80% of the shoulder issues most people encounter can be pin pointed to the Scapulothoracic area (shoulder blades) and what it is or isn’t doing.

The shoulder blades, since you have two of them, are Joey and Chris.

Think about it:

  • Justin, JC, and Lance were generally considered the heartthrobs of the group and were always taking center stage, in the forefront, and amassing Tiger Beat covers.
  • Conversely, who was in the shadows, taking a back seat, presumably doing all the heavy labor, regional Mall appearances, and B-list talk shows the other guys didn’t want to do?

That’s right…..Joey Fatone and motherfucking Chris Fitzpatrick, son!

Lets Give the Scaps Some Love

All of this isn’t to insinuate the rotator cuff alone is never the culprit or that pain in that area should be shrugged off, ignored, and not addressed directly.

However, when lumping shoulder pain and the rotator cuff into the same sentence we’re often referring to something called “shoulder impingement.”

Shoulder impingement is a thing – loosely defined: it’s compression of the rotator cuff (usually the supraspinatus) by the undersurface of the acromion – and it is a nuisance.

There’s even varying types of shoulder impingement – Internal vs. External Impingement. Moreover, just saying “shoulder impingement” doesn’t say anything as to it’s root cause.

Many factors come into play:

  • Exercise Technique
  • Poor Programming
  • Lack of T-Spine Mobility
  • Fatigue (rotator cuff fatigue = superior migration of humeral head)
  • Faulty Breathing Patterns
  • Wearing White Past Labor Day
  • And Scapular Dyskinesis…to name a few

Just saying someone has “shoulder impingement” and telling him or her to perform band external rotation drills (oftentimes poorly) till they’re blue in the face doesn’t solve WHY it may be happening in the first place.

Often, the rotator cuff hurts or isn’t functioning optimally because something nefarious is happening elsewhere.

And on that note I’d like to point your attention to the shoulder blades.

Release, Access, Train

I have a lot of people/athletes stop by CORE because their shoulder(s) don’t feel great. Many have gone to several physical therapists prior to seeing me frustrated they’re not seeing progress, and if they are it’s often fleeting.

Full Disclosure: I know my scope and am never diagnosing anyone or anything.

  • Actually, Things I Can Diagnose = poor deadlift technique, poor movement in general, and epic poops vs. average poops (#dadlife).
  • Things I Can’t Diagnose = MRIs, musculoskeletal injuries/limitations, gonorrhea.

I find it amazing, though, whenever I do work with someone with shoulder pain, how much of a rare occurrence it is anyone ever took the time to assess scapular function.

If the scapulae are in a bad position to begin with (maybe in excessive anterior tilt or downwardly rotated) and/or are unable to move in all their glory (upward/downward rotation, anterior/posterior tilt, adduction/abduction, elevation/depression), or altogether move poorly…is it any wonder then, why, possibly, maybe, the rotator cuff is pissed off?

Photo Credit: EricCressey.com

While not an exhaustive list or explanation – everyone’s their own unique special snowflake – the following approach covers most people’s bases:

Release

Scapular position is at the mercy of the thorax and T-Spine.

  • Those in a more kyphotic posture – think: computer guy – will tend to be (not always) more anteriorly tilted and abducted.
  • Those in a more extended posture – think: athletes/meatheads – will tend to be (not always) more downwardly rotated and adducted.

In both cases the congruency of the shoulder blade(s) and thorax is compromised often resulting in an ouchie.

“Releasing” the area is often beneficial:

 

Access

Now that the area is released we can then gain “access” to improved scapular movement by nudging the ribcage/thorax to move via some dedicated positional breathing drills.

Think of it this way: if the ribs/thorax are unable to move because they’re glued in place, how the heck are the scapulae going to move?8

A few of my favorites include:

NOTE: Which one you use will depend on an individual’s presentation. A good rule of thumb to follow would be for those in a more extended posture to include breathing drills that place them in flexion and vice versa. There are always exceptions to the rule, but for the sake of brevity it’s a decent rule to follow.

All 4s Belly Breathing

 

The Bear

 

Supine 90/90 Belly Breathing

 

Prone Sphinx

NOTE: I didn’t discuss it in this video but I’d also encourage people to include a full inhale/exhale with each “reach” or repetition on this exercise.

 

Train (and Go Lift Heavy Things)

Now that we’ve released and gained access to the area, we need to train. Specifically, almost always, we need to improve one’s ability to move their arms overhead (shoulder flexion) without any major compensations.

In order to do so, the scapulae need to do three things:

  • Posterior tilt
  • Upward rotation (which, as a whole, describes the end goal)
  • Protract

All three entail utilizing the force couples of the upper/lower traps and serratus anterior in concert to help move the shoulder blades into the upwardly rotated position we’re after.

There are a litany of drills and exercises that can be discussed here, and it’s important to perform a thorough screen/assessment to ascertain which ones need to be prioritized.

That said, here are some that tickle my fancy:

Prone 1-Arm Trap Raise (Posteriorly Tilt – Low Traps)

 

Quadruped Rockback Floor Press (Protraction – Serratus)

 

Half Kneeling Band Overhead Shrug  (Upward Rotation – Upper Traps)

 

Bye, Bye, Bye….

Not sure if my rotator cuff/Boy Band analogy made sense or resonated, but I’m going to go a head and give myself a pat on the back for attempting it.

It’s not always about Justin.

Remember: give Joey and Chris their due diligence too….;o)

For more insights on shoulder shenanigans I can’t recommend Peak Shoulder Performance enough. Dan and Dave go into detail on:

  • Functional anatomy of shoulder impingement, rotator cuff tears and labral injuries
  • Technical faults in the major lifts (bench press, snatch, dip, overhead press) and how they cause injury (and how to correct them).
  • Specific rehab protocols to return to the major lifts mentioned above.
  • Programming and periodization methodologies to reduce injury risk in the future.

And that’s just the tip of the iceberg.

It’s on sale this week only (ending on Sunday, 10/15) for $100 off the regular price, so act quickly.

—> Peak Shoulder Performance <—

CategoriesStrength Training

4 Mistakes Women Make When Deadlifting

When friend and fellow Boston-based coach, Lana Sova, pitched an article shedding light on some common mistakes she see’s other women make with regards to deadlifting, it goes without saying she had me at deadlift.

Lana’s a great coach and strong herself, boosting a 300+ lb deadlift. She knows a thing or two when it comes to picking things up and putting them down.

Lets get to it.

Copyright: ammentorp / 123RF Stock Photo

 

4 Mistakes Women Make When Deadlifting

Four years ago, I could spot one or two women in the strength area of my gym doing deadlifts, and one of them was a trainer. Now, the love for deadlifts has increased among women.

As a powerlifter and a coach, I love to see the change 99% of the time, but there is still that one percent that makes me want to throw myself into the wall every time I see someone deadlifting.

These days, it seems like deadlift technique is being preached from every corner of social media. And if you are not a fitness professional, you have no idea whether it’s good or bad advice.

Therefore, in true Wonder Woman fashion, I’m attempting to save the world, or at the very least to save you from getting injured while deadlifting, and potentially help you put 20 to 30 pounds — even 50 —on your deadlift instantly.

Here are four deadlift set-up mistakes I see women make.

Mistake #1. Bar and Shin Distance

There are two ways I see women approach the barbell. They either stand too far away from the bar, like it’s gonna bite them, or they step so close it tickles.

The thing is, in both cases, you end up pulling the bar with your lower back. Why? Because the bar is either set up too far forward or ends up being shifted there.

Feet too close.

Lets see what it looks like in action:

 

As you can see from the video above the initial set-up is awkward – namely, not allowing for any forward translation of the tibia – which then pushes the bar away, which then makes the DL more “squatty” and pushing the axis of rotation (hips) further away, which then places much more stress on the lower back.

Not cool.

Conversely, here’s what it looks like when the feet are set up too far away.

Feet too far (away)

And here’s what that looks like in action:

 

Again, not an optimal set-up. And a lower back that will end up pissed off.

So we gotta find the middle ground.

To avoid pulling the barbell with your back, set up so that your middle foot is right underneath the barbell.

Feet juuuuuuust right.

The end result is something that looks like this:

Mistake #2. Slacking to Pull the Slack

Did you know there are such things as Meggings? I might be late to the party, but damn those things are tight.

When you deadlift, you want your whole body to almost explode from the tension you created in your set-up.

Pulling the slack out of the bar means exactly that. Make that shit tight. Just like the meggings.

You want to create tension in your hamstrings, gluteus muscles, and lats.

Here’s how I like to teach my clients to pull the slack out:

  • We first make sure their heels are screwed into the floor – check.
  • Gluteus muscles engaged — check.
  • Then we squeeze the purses in their pits. Lats are tight — check.
  • And lastly, as they reach the bar, they “bend” it and shift their weight onto their heels. Bend the bar — check.
  • Impromptu dance-parry prior to set is optional – check.

 

Mistake #3. Head Position

Your body is like a chain that consists of segments. Your head is the last piece of this chain. If your head is tilted, turned, extended, or, I don’t know, rotated 180 degrees, it will change the position of the next piece of the chain — your upper back.

An excessively rounded upper back is a big no-no when deadlifting. If you’re one of the people who always has to watch herself in the mirror while deadlifting, you might want to stop.

I get you want to make sure your form is right, but you’re making it even worse.

Instead of looking in the mirror, look at the bottom of the mirror. This will help you to put your head in a position that doesn’t force your upper back into flexion, or excessive rounding.

Mistake #4. Mindset

For some reason, when it comes to deadlifting, every client turns on her lady-like operations, and treats the barbell like it’s a kitten.

But if your goal is to deadlift  your significant other’s weight (or triple that), you might want to be a little more aggressive.

You want to attack the bar.

So leave all your love for kittens behind the gym doors, and rip that shit off the floor, like you’re family’s life depends on it.

About the Author

Lana Sova is a coach at Shameless Strength Academy and a personal trainer at Healthworks Fitness Center in Brookline, MA. She empowers women to build and own their strength via powerlifting and strength training.
CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/6/17

It’s Lisa’s last day of work – wooooooooo hooooooooo. So proud of her and excited to watch her grow her private practice and consulting business.

We’re too busy celebrating so I’ll just get right to business.

Copyright: gregorylee / 123RF Stock Photo

 

CHECK THIS STUFF OUT FIRST

1) Complete Shoulder & Hip Blueprint – Boston

The Complete Shoulder & Hip Blueprint is finally coming to Boston. Not “fake” Boston, either, on the outskirts of the North or South shore, and we end up calling it a Boston workshop.

No, this sumbitch is going to be IN Boston, at AMP Fitness located near Government Center in the heart of the city.

This shindig goes down the weekend of November 11th and will likely be mine and Dean Somerset’s last hoorah presenting this particular workshop.

The early bird rate is currently in effect. Hope to see you there.

And by “there” I mean HERE.

2) Hardcore Kettlebell Clinic – at CORE (My Joint)

Mark your calendars.

Lets make sure your workout is safe and efficient. Just one simple clinic to clean up two important movements patterns: the squat and hip hinge.

Coach Justice Roe will be holding this at CORE soon. Spots will be limited.

For more information and to sign up contact Justice: [email protected].

Stuff to Read While You’re Pretending to Work

Gift of Injury: The Strength Athletes Guide to Recovering From Back Injury to Winning Again – Dr. Stuart McGill & Brian Carroll

Back injuries can be the worst, and if you’re something you likes to lift heavy things it’s almost inevitable.

Telling someone who’s livelihood is the iron to “just stop lifting” isn’t the right approach (not to mention woefully narrow-minded).

I received my copy of this book earlier this week and it’s really, really good. The way it’s written – Brian telling his story, with Dr. McGill chiming in to add his insights and knowledge – makes it an easy and entertaining read.

If you’re a strength athlete or someone who works with strength athletes, it behooves you to purchase this book.

The Primary Pattern Workout – Charles Staley

Always love Charles’ writing and approach to training.

Please read this.

Don’t Lower the Bar For Yourself – Georgie Fear

Selecting the wrong diet is not the problem keeping millions of people overweight and unhappy about it. What we need to be talking about is what a person can do other than go a diet to eliminate their weight problems. 

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