Categoriescoaching Exercise Technique Program Design Strength Training

Why Train the Posterior Chain?

Today’s guest post comes courtesy of Zak Gabor, a MA-based physical therapist and strength coach. His alma mater – Ithaca College – also happens to be my alma mater’s – SUNY Cortland – sworn enemy.

But he’s cool…;o)

Enjoy!

Not only can tapping into your posterior chain get you extremely strong, help improve athleticism and give you the butt of your dreams, it can leave you significantly less injury-prone, especially with low back and knee injuries.

Photo Credit: Dr. John Rusin

I am here to discuss how and why posterior chain strength needs to be a priority in training (that is, of course, if you want to decrease your chance of getting injured.)  Training your posterior chain doesn’t guarantee injury prevention but it sets you on the right track for building a strong foundation.

What is the Posterior Chain?

In the strength and conditioning world, the posterior chain consists of the erector spinae, gluteal muscles, hamstrings, and gastroc/soleus complex.

Note from TG: “Posterior Chain” was also the original name of Thor’s hammer.

But it actually wasn’t.

Why is the Posterior Chain So Damn Important?

This is an area that I am extremely passionate about. What can I say, I’m a butt guy, but for good reason.

I truly believe that incorporating posterior chain strengthening into training can save tons of money on healthcare costs for low back and knee injuries, but more importantly, keep you healthy! 

As the PT profession is constantly evolving, my goal is to get clients in the door and teach them ways stay healthier, versus having patients in for rehabilitative purposes.

Lets dive into two of the major joints that are especially vulnerable to injury in the lack of adequate posterior chain strength:

Low Back:

Oh yeah, baby.

Over $80 billion spent each year on low back in healthcare… simply unacceptable. 

To me, if you know how to strengthen your posterior chain, that means you know how to hip hinge (i.e. load the glutes and hamstrings effectively while keeping lumbar spine neutral).  For anyone who knows what a freak I am about preaching this movement pattern, this right here is the primary reason why! 

Am I saying that if you can hip hinge you will never get back pain? No.  I am saying that understanding the hip hinge pattern will give you a much better chance at preventing low back pain.  The simplified reason is two fold:

1) Lifting loads from the ground with a neutral spine= less likely to hurt low back

-Now, now, not trying to be dogmatic, but research don’t lie.

Spines ARE resilient, we need to be able to tolerate both flexion and extension. 

Yet, if you are like me, and respect the work of one of the most influential low back researchers (Dr. Stu McGill) then you know that repeated flexion especially under loads; leave the lumbar spine vulnerable to injury.

Therefore, learning how to properly hip hinge and maintain a neutral, stiff, spine throughout the movement can not only prevent injury, but can also get you the butt of your dreams.  Enter strengthening the posterior chain.

2) Strengthening posterior chain = less likely to hurt low back

Simply put, a strong butt (Gluteals) will decrease your risk of low back injuries. 

There is a ton of research out that indicates how important gluteal strengthening is for low back rehab.  Lets simplify this in the pre-hab lens. 

Glute Max is one of, if not the most, powerful muscles in the human body.  Unfortunately, most individual’s glutes are offline thanks to endless hours of sitting.  If we can strengthen the most powerful muscle in the body (which just so happens to neighbor and play intimately with the lumbar spine), wouldn’t it make sense that it would be good protection for the lumbar spine?  Just sayin’

Knee:

The knee gets a little bit more technical, but I will try to keep it simple.

The knee as a joint is extremely vulnerable, to say the least. 

It is literally two bones sitting on top of each other with little to no bony stability…meaning it gains its stability primarily from soft tissue structures both inert (meniscus, ligaments) and contractile (quads, hammies, and a whole lot more). 

Believe it or not, the knee actually has more evidence online than low back for its correlation of posterior chain strength preventing injuries.

A lot of the research is specific to ACL injury prevention, but honestly, mechanics resulting in various knee injuries are often similar to ACL mechanics.

One of the predisposing factors to knee injury is what is known as dynamic valgus (knee collapsing inward) mostly brought on by quad dominance. 

The other major way it can be brought on is by lack of posterior-lateral hip control. 

Most individuals are quad dominant because of sitting all day, turning off the glutes and hammies, and leaving the quads as primary movers.  Here is a photo of one of my favorite examples of a dynamic valgus brought on by quad dominance (i.e. the quads winning the tug of war on the femur and pulling into dynamic valgus:

This is called “RG 3’ing.” Named after NFL Quarterback, Robert Griffin III.

Notice how his knees cave in as he develops power, this is a great example of when even “healthy” people can be predisposed to injury. Don’t RG 3….

How do we combat this? Well, this answer is multi-faceted, but Ill give you a hint… one of the best ways it to strengthen the posterior chain. 

It’s really that simple.

There are TONS of ways to strengthen and target the posterior chain.  As a matter of fact, just peruse Tony’s awesome website, and you will find tons of exercises… as I did when I was just a newbie in the S&C world.

Here are a few of my favorites:

1) Glute-centric: Bridging, every bridge variation….

2) Hamstring-centric: Nordic Hamstring curls (also AWESOME evidence for preventing hamstring strains)

 

Note From TG: This is an older video. So, relax internet trainer who doesn’t even perform this exercise in the first place, but is quick to point out how it’s not perfect technique. Am I bending a little too much from the waist? Yes. Is the music on point? Yes.

Here’s a nice regression:

3) Compound post chain: DEADLIFT, RDL, KB swings

Conclusion

You still need to train your anterior chain too! However, in a world where we’re stuck sitting for hours on end and prone to training our “mirror muscles,” placing more of a premium on the posterior chain is never a bad idea. For many reasons.

Anyone who might be interested in learning more and truly mastering the hip hinge, we will be hosting workshop July 24th at RX strength training in Medford, MA.

Either way, feel free to email me should you have any questions or anything about this you would like to discuss!

Peace, love, and glutes

About the Author

Zak GaborDr. Zachary Gabor, PT, DPT, CSCS, USAW, is a 2015 graduate from Ithaca College where he earned his Doctorate of Physical Therapy.
Prior to that, he earned his Bachelor of Clinical Health Science degree from Ithaca College in 2013. Zak is also a Certified Strength and Conditioning Specialist (CSCS) through the National Strength & Conditioning Association (NSCA), and a Sports Performance Coach through USA Weightlifting (USAW).
Throughout his doctorate program, Zak served as a Teaching Assistant for several physical therapy courses including gross anatomy and musculoskeletal examination and evaluation. He also spent over three years providing personal strength training to clients and athletes.
Zak is passionate about teaching and educating, both of which are very important cornerstones to any patient’s plan of care. In addition, Zak’s clinical experience is rooted in sports-based orthopedic rehabilitation and physical therapy, with an emphasis on strength training and sports performance.
A firm believer in continuing education to better serve the patients, clients and athletes he works with, Zak is dedicated to constantly learning. His future post-gradation coursework will include: manual therapy courses, dry needling certifications, and sports certification specialist designation.
CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 5/5/16

OMG OMG OMG OMG OMG….Captain America: Civil War opens today.

Not that I’m excited or anything.1

Lisa and I have to wait a little bit to go see it, but I already have out tickets for early Sunday morning. I can’t wait!

Wanna know what else I’m excited for? Our trip to Europe. We leave next Thursday for Prague for a week, followed by a trip to Norway/Sweden/Denmark for a week.

It’s pleasure mixed in with a little business.

Dean Somerset and I will be presenting our Complete Hip & Shoulder Workshop in both Prague and Oslo (ahem, spots still available), and the rest of the time will be spent visiting castles, taking in the scenery, and eating copious amounts of cheese.

Well, at least I will. Because that’s how I roll.

cheese tasting

My sister and I at a cheese tasting last summer in the Finger Lakes. Yes, I was THAT excited.

It’ll be my first trip onto “mainland” Europe – I’ve been to London once – and I can’t even begin to tell you the itinerary Lisa has in store for us. That said, if anyone has any suggestions on sights to see or delicious places to go eat in Prague, Oslo, Stockholm, or Copenhagen, please share them.

Oh, and keep your eyes peeled in the Miscellany section of the blog starting next week. Much like she did with our trip to Australia last year, Lisa will be writing a daily log detailing our musings, merriment, and libations.

And cheese. Lots and lots of cheese.

A Response to the New York Times Biggest Loser Study – Leigh Peele

The internet has been abuzz the past week or so with that latest story from the NY Times detailing contestants from the show The Biggest Loser and how their Resting Metabolic Rate (RMR) was, for lack of a better term, fucking whack.

The study in question raised, well, a lot of questions….as well as the alarmists out there.

Leigh does a fantastic job of putting things into perspective.

Do Athletes Need More Anterior or Posterior Chain Work – Mike Robertson

Really liked this post by Mike.

Many coaches and trainers have been bamboozled into thinking that POSTERIOR chain work is the bees knees. And, it is.

As the saying goes, “you need to train ass to haul ass.”

However, Mike makes the case that maybe, kinda, sorta, we’ve been placing too much emphasis on the posterior chain. Powerlifters are a great example of athletes who are some of the strongest human beings on earth and rain their hamstrings and glutes like mad.

Do they really have weak posterior chains?

As Mike notes:

“Do you really have a posterior chain weakness issue? Or do you have an accessibility issue?”

In short: BOTH anterior and posterior chains need to be trained. It’s a silly argument to have, really. Much like when people argue over which is better or more important: bilateral lower body training or single-leg training, steady state cardio vs. HIIT, a light-saber or Mjolnir?

ALL are equally important (and baller).

Strength Faction – Todd Bumgardner & Chris Merritt

The resource and community that Todd and Chris have developed here is profound.

It’s simple:

“Strength coaching for Strength Coaches.”

Coaches need coaches too. Strength Faction is a wonderful way to learn from other coaches about assessment, program design, and all things strength coaching.

Follow a program (catered to YOU), be a part of a compassionate community, and learn from other coaches.

I had the the honor of being invited onto a group Q & A call last night where I spent an hour talking to members of the Faction. It was a delightful experience and as it happens, Todd and Chris are rearing up for the next go around of their group.

I suggest you look into it. You won’t be disappointed.

Some Other Stuff

1) In my most recent article on MensHealth.com, I break down the bent over barbell row.

(Cue Jim Carrey’s voice from Dumb and Dumber)

I like it…..a lot.

2) I had the pleasure of taking part in the inaugural episode of The Fitcast Book Club on The Fitcast Network.

In Episode #1, Kevin Larrabee and I discuss Charles Duhigg’s latest book, Smarter, Faster, Better HERE.

3) Seriously, how adorable is my cat?

Ain’t nuthin but a g-thang.

A photo posted by Tony Gentilcore (@tonygentilcore) on

CategoriesAssessment coaching Corrective Exercise Program Design

A Thoughtful Discussion on Low Back Sparing Strategies. Actually, Less “Thoughtful” More “Meandering”

I often joke that “lifting weights isn’t supposed to tickle.”

When you’re pushing, pulling, carrying, thrusting, and otherwise hoisting things around for the heck of it…you’re bound to end up with a few bumps and bruises along the way.2

Honestly, I can’t think of the last time my body was 100% devoid of any type of soreness or semi-nefarious “huh, well that doesn’t feel fantastic” sort of vibe.

I’m not referring to pain. Nothing that diminishes my ability to live my day-to-day life. Just, you know, sometimes my first step out of bed or sitting down to drop it like it’s hot isn’t the most enjoyable experience in the world.3

(Anyone who’s performed heavy squats the day prior can commiserate).

A lifetime of playing sports and training will do that to a body.

But that’s the point.

Lifting weights and pushing the body outside it’s comfort zone is what allows us to adapt and come back stronger and more resilient; to take on the world (or the squat rack) and tell it to GFY.

All that said: it still sucks donkey balls when the inevitable happens. We take things too far, go too heavy, or move juuuuust the right way for something wrong to happen.

Arguably, nothing stagnates or deflates progress more in the gym than a jacked up lower back.

Statistics will say that we’ve all been there. Or, alternatively, as fitness professionals, have worked with someone who’s been there.

So I figured today I’d shoot from the hip and fire back some quick-hitting suggestions/insights/alternatives to consider when working with someone dealing with low-back pain.

In No Particular Order

1) Except for this one. This is super important.

I’ll kick things off with the grandiose, off-kilter statement that if something hurts…don’t do it.

https://www.youtube.com/watch?v=a1Y73sPHKxw

 

Fucking profound, right?

Dr. Stuart McGill will advocate for provocative tests/screens to be performed – slump test, toe touch, McKenzie drills, etc – in order to figure out the root cause or possible source of someone’s back pain.

The stark contrast should be done outside of that window. It’s imperative as a coach, trainer, clinician, wizard, to demonstrate pain-free movement to the client/athlete. The objective should be to mute or pump the brakes on pain and start to mold more of a “movement quality” campaign.

Dr. McGill often refers to this as “spinal hygiene.”

2) Speaking of Dr. McGill

You should read his book Ultimate Back Fitness Performance. Specifically pages 1-325.

Spoiler Alert: it’s 325 pages long.

A more “user-friendly” text would be his latest book, Back Mechanic.

3) Back to “spinal hygiene.”

The good Doc refers to this as:

“The daily upkeep of your back. It includes your recovery exercise routine as well as changes to your existing daily motions all day long. Success in removing back pain requires removal of the movement flaws that cause tissue stress.”

This could refer to something as simple and innocuous as teaching someone how to sit in a chair properly, or even how to stand up from a chair.

As counterintuitive as it seems, those who have more flexion-based back pain will feel more comfortable in flexion. Likewise, those with extension-based back pain will feel at home in extension.

It’s weird.

So, often, taking the time to clean up activities and endeavors outside of the gym will be of most benefit.

As the saying goes: “we as trainers/coaches have 1-2 hours to “fix” things, and the client/athlete has 23 hours to mess it up.”

Other things to consider:

  • Walking. This is an excellent fit for those with low-back pain. It’s just important to make sure they’re not defaulting in forward head posture and a slouched posture. McGill refers to this as the “mall strolling” pattern. One should be more upright and swing the arms from the shoulders (and not the elbows). This provokes more of a “pertubation” to the body helping to build spinal stability.
  • Grooving more remedial hip-hinge patterns like I discussed in THIS article. Getting someone to dissociate hip movement from lumbar movement is a game-changer..
  • Pigging back on the above, the hip hinge creeps its way into EVERYDAY things like brushing one’s teeth or bending over to pick something up off the ground (golfer’s lift). Anything that can be done to spare the spine (discs) and make it less sensitive to pain is a win – no matter how trivial the activity.

4) Synchronous Movement

Learning to “lock” the ribcage to the pelvis is another key element to managing back pain. The abdominal brace is of relevance here. Basically the entire core musculature – not just any one muscle (ahem, transverse abdominus (drawing in method) – needs to work in concert and fire synchronously to spare the spine and offer more spinal stability.

One drill in particular that hammers the point home is the Wall Plank Rotation.

 

Here an abdominal brace is adopted and the objective is to “rotate” the entire body as one unit, locking the ribcage to the pelvis. Many will inevitably rotate through their lumbar spine and then the upper torso will follow suite.

5) Neutral Spine – Always (But Not Really)

The spine IS meant to move.

Neutral spine is paramount, but it benefits trainees to tinker with end-ranges of motions (in both flexion and extension) if for nothing else to “teach” the body to know how to get out of those compromising positions – especially when under load.

During our workshops together, Dean Somerset will often demonstrate to the trainees how squatting into deeper hip flexion (unloaded, and to the point where butt wink happens) can be of benefit to some people. The notion of learning where a precarious position is (and how to get out of it) is valuable.

I’ll use the simple Cat-Camel drill to teach people that it’s okay to allow the spine move.

 

Also of Note: I’d argue we’ve been so programmed into thinking that all spinal flexion is bad and that a baby seal dies every time we do it, that it’s caused a phenomenon referred to as reverse posturing.

The idea that more and more people are now “stuck” in extension, and thus at the mercy of a whole spectrum of other back issues (spondy, etc).

You can read more about that HERE.

Suffice it to say: we can’t discount Rule #1…helping to build improved spinal endurance/stability.

Plain ol’ vanilla planks come into the picture here.

This:

Not This:

This:

  • Keeping people honest and accountable on proper position (not “hanging” on passive restraints and dipping into excessive lumbar extension) is kinda of important.
  • Rule of thumb is to be able to hold a prone plank 120s, side plank (per side) for 90s. McGill will note it’s a RED FLAG if there’s a huge discrepancy between right/left sides.
  • I prefer more of an RKC style once someone is ready. This helps to build more bodily tension, to the point where everything – quads, abs, glutes, eye lids, everything – are firing. Ten seconds is torture when done right.

However, we can always graduate to less vomit in my mouthish exercises. As much as planks are baller and part of the equation to helping solve someone’s back pain, they’re about as exciting as watching a NASCAR race.

6) A few favs include:

Elbow Touches

https://www.youtube.com/watch?v=AUgz2U65KPc

 

Progressing lower and lower towards the ground.

Farmer Carries – all of them

 

Offset Loaded Exercises

 

I love offset loaded exercises for a variety of reasons. But most germane to this conversation is the fact that there’s a heavy rotary stability component when performing them.

Getting people moving and performing more traditional strength & conditioning drills – assuming they’re pain free and of high movement quality – will help to get them out of “patient mode,” and more excited to stick to the plan.

7) A Few Other Ideas to Consider

Don’t be an a-hole and marry yourself to the idea that everyone HAS to deadlift from the floor and that everyone HAS to pull conventionally.

The only thing people HAVE to do is sign up for my newsletter. (wink, wink, nudge, nudge)

Sometimes we have to set our egos aside and do what’s best for the client/athlete and what’s the best fit for them. I think the trap bar deadlift is a wonderful tool for people with a history of low back pain.

To steal a quote from Dr. John Rusin:

“Without sending you back to Physics 101, the forward position of the barbell causes a less than optimal moment arm to stabilize the core position in neutral while moving some serious loads off the floor.

During the traditional deadlift, the center of mass (barbell) falls in front of your body, therefore causing the axis of rotation of the movement to be farther away from the load itself.  This all translates into increased shearing forces at the joints of the lumbar spine, putting all the structures, including intervertebral discs and ligaments at increased risk of injury with faulty mechanics of movement.”

The trap bar deadlift results in a better torso position for most people and less shear load in the spine. For anyone with a history of low back pain this is a no-brainer.

Use an incline bench rather than a flat bench when programming pressing movements. It’s just an easier scenario for most people and less “wonky” of a position to get in and out of.

Too, program more standing exercise variations – standing 1-arm cable rows, pull-throughs, landmine presses, Sparta kicks to the chest.

Categoriesbusiness coaching fitness business

“Real” Fitness Business Talk With Pete Dupuis

This past weekend I attended The Fitness Summit in Kansas City, MO. It was my third year in a row not only attending, but speaking as well. It’s easily one of my favorite events each year.

Not only for the huge honor of being invited to speak, but also for the people. It’s truly more of a “lets get together and hang out4” thing than it is a formal fitness event.

The FItness Summit 2016

Ladies and Gentlemen: your 2016 Fitness Summit speaker panel.

I’ll spare everyone the words of adoration and brown-nosing (you can read that on my Facebook page), but suffice it to say: if you’re a fitness professional or just someone who enjoys watching Bret Contreras and Spencer Nadolsky’s man-crush for one another grow by the second lifting heavy things, than you owe it to yourself to attend.

As we boarded the plane early Thursday morning, Pete Dupuis (Cressey Sports Performance’s business director and fellow presentee) had a brilliant idea. If we were going to be stuck on a plane for 3+ hours, why not produce some blog content?

We decided to jot down a few fitness-business related questions for one another and then do a laptop exchange.

Note to Pete (after the fact): fingers crossed you didn’t click the icon labeled “Tony’s Titillating Tickle Fights” on my desktop.

If so: you’re welcome.

If not: shoot me a PM.

You can check out what I wrote for his website HERE.

And you can check out what Pete had to say below.

Enjoy!

TG – You have an MBA from one of the most prestigious business schools in the US – Babson College – which I know has served you well as an entrepreneur. Yet, I have heard you say several times that “business” is every bit as much about common sense and “feel” as anything else. Explain.

PD – I’ve been asked the question “was your MBA worth it” on more than one occasion in recent weeks.

I should probably start my answer by mentioning that I didn’t go back to school in 2006 with the intention of accumulating the skills necessary to run a profitable fitness facility. In fact, Eric was living and coaching in Connecticut when I enrolled, and I didn’t even know who Tony Gentilcore was at the time.

The idea of owning a fitness business was about as likely as me pursuing my dream job as the starting goalkeeper for the US Men’s National Soccer Team.

I had hit a point in my young career where it was becoming clear that my ceiling as a Marketing Manager in a publicly traded company was considerably lower than what I had in mind for my professional future. The economy (and job market) weren’t exactly thriving in 2007, so I decided pursuing an MBA at that moment in time was what made sense for me.

There were some skills acquired during my undergraduate and graduate level business school courses that have been immensely valuable, and others that have been filed away in the “stuff I’ll never apply” folder in the back of my mind.

One of the most useful learning experiences I covered would be the Introduction to the Microsoft Office Suite course that delved into the minutia of each application. I’d imagine that for a couple hundred bucks, anyone could enroll in a similar course at a local community college and suddenly become a rock star at writing macros in Excel.

As you’ve mentioned, I like to say that 99% of operating a profitable and efficient fitness facility is application of common sense. Don’t spend more than you collect, and you’re in business for as long as you can tolerate the entrepreneurial grind.

Lastly, and arguably most importantly, I’d encourage all fitness professionals to continuously embrace and develop the art of networking. If there’s one thing you fine-tune during an MBA program, it is the skill of professional small talk.

TG – One of the things that CSP has done very well, and prides itself on, is allowing the opportunity or “window” for the staff and coaches to use the CSP brand to build their own brand.

Can you explain why it behooves other small (fitness) businesses to follow suite? Personally, I think it’s a huge mistake when I hear stories of gyms telling their coaches/trainers that they can’t start their own website or generate other revenue streams.

PD – As it turns out, the answer to this question makes up just about 50% of my presentation content for this weekend’s event, titled “Empowering Your Fitness Team.” Here’s a look at the three big takeaways:

For starters, when your employees have the autonomy to explore the development of their own brand and identity within this industry, they are more likely to coach as the most authentic version of themselves on the training floor of your gym. I want my employees to influence the personality of my brand, and not the other way around.

The second reason that I encourage my team to pursue personal brand development is that it allows employees to increase earning potential through writing opportunities, speaking engagements, etc.

If I can assist an employee in increasing earning potential without it impacting the bottom line of my business, I’m going to do it.

Lastly, CSP coaches who successfully establish their own business within our business are more likely to think entrepreneurially as it relates to the growth and development of your gym. They also carry a little more credibility in the eyes of a new client who happens to remember having seen their name in the pages of an issue of Men’s Health or in a guest post on Eric Cressey’s website.

TG – How much does CSP miss Tony’s Techno Thursdays?

PD – About a 6 on a 100-point scale.

TG – I know it’s generic to ask, but it’s still a relevant question for any person contemplating opening their own facility: what are the TOP 3 things to consider/ask one’s self on the topic?

PD – These are the 3 questions I’d ask myself if considering starting a gym from scratch today:

Q1. Do I have something unique to offer?

Is my training model going to introduce something new to the existing set of gym options in my immediate area, or am I simply recreating the offerings of my future competition? If I’m not unique, I’m selling a commodity product. Commodity products compete on price, and that’s a horrible place to be as a gym owner.

Q2. Have I identified “my ten” and run it by them? I recently stumbled upon a fantastic blog post from Seth Godin titled “First, Ten.”

Godin explains that the best way to determine whether an idea or project is worthy of further pursuit is to run it by your ten most trusted confidants, and see if they bother to tell someone else about it.

If they decide to spread your message organically, you’ve got something solid on your hands.

Otherwise, you toss it in the trash and move on to the next endeavor. So, the question becomes: Did “your ten” bother telling friends you were thinking about opening a gym?

Q3. Have I fully come to terms with the realities of owning my own business?

TG – Can you elaborate on why you feel offering FREE consultations is not a wise choice for fitness professionals?

PD – Absolutely. Check this piece out.

TG – Trainers/coaches/gym owners think that getting their names in national publications is the key to success, when in fact it’s LOCAL exposure that pays the bills. What are some hard hitting strategies you’d suggest to anyone looking to increase both their local exposure and lead generation?

I’m sad to say that I didn’t embrace Facebook advertising until just recently. It is quickly becoming an efficient and affordable tool for us. I can’t think of a more effective way to allocate our advertising dollars in a targeted manner, so investing in Facebook ads would be my first piece of advice to those looking to spend toward the pursuit of lead generation.

We’ve managed to minimize our marketing investment over the years by instead focusing on helping our brand to grow organically within our general area.

This happens quickly when you demonstrate how much you care first, and how much you know later.

We attend baseball games. We show up to watch our clients play a gig with their garage band. We make ourselves visible in the community outside of our facility. There’s a whole big world of potential clients outside the walls of your little fitness playground, and sometimes you need to leave your comfort zone and have actual conversations with people.

CategoriesUncategorized

Business Q and A with TG at 30,000 Feet

Pete Dupuis and I flew down to Kansas City this morning for this weekend’s The Fitness Summit. We had a 3+ hour flight, and to help pass the time we had a tickle fight exchanged lap tops and asked one another business-related questions.

Pete just posted MY half of the party over his blog like five minutes ago.

You should check it out.

HERE

CategoriesUncategorized

The Power of the Hip Hinge

When you think of the word POWER, I’m sure the phrase “hip hinge” isn’t the first thing to pop into your head.

I mean, when I think of it I think of things Bruce Lee’s punch, a Mack truck, the look my wife gives me whenever I don’t clean the dishes, or the Mighty Morphin Power Rangers.5

The hip hinge isn’t high on the list for many people.

But it should be.

Those in the know understand that the hip hinge is a (if not the) common denominator in lifting heavy things. Many exercises we vouch for and hold dear have their base in the hip hinge – squats, deadlifts, OLY lifting, KB swings, or 17,803 other exercises (give or take).

Speaking from a physics standpoint – the rate of doing work (P = W/t) – the word “power” is very much affiliated with the hip hinge.

Watch anyone squat, deadlift, or hip thrust an un-godly amount of weight and there’s some power involved.

 

Taking bravado out of the picture, however, the word “power” can have ulterior meanings other than physical might.

In the case of this post, power can equate to mental efficacy and/or influence.

If I can get someone to master the hip hinge, their exercise tool box becomes all the more expansive.

They have a green light to kick-ass and take names in the gym.

I love the hip hinge.

https://www.youtube.com/watch?v=M_98w0cwqFQ

 

1. As noted: the hip hinge is the base for a plethora of exercises and drills. There’s no need for me to elaborate here.

2. Too, the hip hinge has infinite carry-over to athletic performance. Watch any athlete jump, sprint, or be athletic in general, and you can bet they’re a hip-hinging boss.

3. In addition, the hip hinge is a cost-effective endeavor with regards to movement quality and injury prevention. Teach and coach people to understand the difference between gaining movement from the hips rather than their lumbar spine – and learning to dissociate between the two – and miraculous things will happen.

They’ll move better, feel better, get stronger, maybe beat Jason Bourne in a fist-fight. Anything is possible.

 

The obvious question, then, is….”so, Tony, what are you favorite hip hinge drills?”

Don’t mind if I do.

Hip Hinge Badassery

1) Wall Hip Hinge Patterning with Kettlebell

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

 

Standing a few inches from the wall with feet shoulder width apart, press the bottom of a KB into your sternum and pretend as if you’re trying to press through it. This will help better engage the anterior core, posteriorly tilt the pelvis, and “nudge” someone into a better “canister” position. I.e., rib cage is locked into pelvis and there’s little rib flare.

From there push the butt back towards the wall via the hips (and not the lower back). Some people will only be able to start a few inches from the wall, while others may be further way. That’s okay.

The objective is to groove your own hinge, wherever the starting point may be.

2) Wall Hip Hinge Patterning with KB Behind Head

https://www.youtube.com/watch?v=00MYqciOEEU

 

To make things a little more difficult you can place the KB behind your head. All the same rules from above apply – brace abs, squeeze glutes, limit rib flare – except now it’s going to be more challenging to not want to fall into lumbar extension. Don’t do it!

To up the ante you could do this drill shirtless. Just, because.

3) Wall Assisted 1-Legged RDL

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

 

It’s important to be able to move through both hips, separately. The human body is excellent at compensating, and someone who seemingly rocks a two-legged hip hinge may be a nightmare when you transition him or her to one leg.

The key is to make sure one moves/hinges through the hip without rotating or bending at the waist. Using the wall as an external support helps tremendously.

Think:

  • Backside long. With RDLs I like to cue people to pretend as if they’re trying to push their head and foot as far away from one another as possible.
  • Soft knee (it shouldn’t be locked).
  • The only way the KB (or DB) is getting closer to the floor is moving through the hip and NOT actively lowering with the arm (they need to keep the lat engaged on that side).

4) Foam Roller Assisted RDL

 

This is an ingenious variation I “stole” from Boston-based physical therapist/coach Zak Gabor. This drill really helps to hammer home the concept of “long backside,” as well as simultaneous core/glute/lat engagement.

5) Kettlebell Deadlift vs. Band

 

Hip Hinge = Deadlift. Deadlift = Hip Hinge

Einhorn= Finkle. Finkle=Einhorn.

The band serves as a form of RNT (Reactive Neuromuscular Training/Technique) to help groove the hip hinge

6) Hover Kettlebell Deadlift vs. Band

 

We can kick things up a notch by adding a “hover.”

This is a great way to teach people how to get and maintain lat tension throughout the entire ROM of the movement. As one initiates the movement, they’ll hover (or pause) 1-2″ off the floor for a 1-2s count and then stand tall finishing with the glutes at the top.

On the descent, they’ll pause again 1-2″ off the floor making sure to maintain their abdominal brace and lat tension.

The idea here is to 1) rock the hip hinge and 2) prevent the shoulders and upper back from rolling over. Again, it’s crucial that the upper torso stays “locked down” to ensure proper alignment/position, force transfer, and to (hopefully) prevent the likelihood of injury.

7) Landmine Hip Hinge/RDL

 

I feel this one is pretty self-explanatory.

Almost always I get an immediate positive response whenever I use this drill with someone who’s having a hard time with the hip hinge. The drill itself is the coach. I rarely have to say anything.

What the f*** do I know anyways?

Wrap Up

This is by no means an exhaustive list, but the idea was to give you some insights on some (maybe) new to you drills that you could incorporate with yourself or that of your clients.

UPDATE:

Here’s another sick Bourne fight scene, just because:

Categoriescoaching Exercise Technique Program Design Strength Training

Row, Row, Row Your Back

I hated P.E. class. I was a skinny, weird and uncoordinated kid.

I was the one who got picked on in the changing rooms about my lack of size, and we’re just not talking about muscles.

Whenever P.E. class was on my schedule, I dreaded it.  I’d rather go to the dentist to get a tooth pulled or talk about my confused teenage feelings.

Our masochistic P.E teacher liked to put us through a series of fitness tests every few months to determine our grades. As far as I was concerned, showing up was an A.

One of the many tests was an isometric chin up hold for time. You were to hold the top position of a chin up for as long as possible.  On this particular testing day, as soon as my name was called, the knives came out.

“You won’t last 10 seconds, McLean. You’re as weak as piss.”  (That’s Australian for not strong and bad tasting beer.)

As I stepped up to the bar, I had a little extra incentive and was determined to prove my doubter wrong.  I willed myself to a 40-second hold which was not bad for a weakling. I even got the nods of approval from the high school meatheads.

Ever since then I could always do a chin up.    

In the gym, chin ups/pull ups are still great test of your relative body strength.  You’ll never hear someone ask “How much to you row, dude?” However, you will hear in gyms around the world “How much do you bench?”

Not everyone can do a chin up (although it should be a goal), but everyone needs to build upper back strength because in today’s society we’re constantly looking down at our smart phones, tablets and computers.

Furthermore, we sit too much and move too little.

Over time this can wreak havoc on upper back strength, posture and spine. For instance, every inch our ears are forward from our shoulders (forward head posture) you increase the weight of the head on the spine by an additional 10 pounds. (Kapandji, Physiology of Joints, Vol. 3).

And while there’s no scientific correlation, forward head posture also increases one affinity for douchiness.

Upper back strength also plays a huge role in the big lifts such as squats, deadlifts and even the bench press, which is big deal for hardcore gym goers and for the everyday desk jockey who wants to look better naked.

That’s reason enough to include some old school and new age rows into your routine. Your back and biceps will thank you, and the chest will just have to wait its turn.

Old School Rows

1) Barbell Bent Over Row

This is the godfather of rows. Not only does this strengthen your upper back, shoulders, biceps and grip, it’s the perfect accessory exercise for improving your deadlift. Bent over row mimics the hip hinge, and holding this for time with help improve your lower/upper back endurance. More importantly, it will improve your ability to keep a neutral spine while pulling heavy.

 

The classic cues of shoulders down, chest up, grow tall or shoulders away from the ears work here. If you feel this movement in your lower back or upper traps, you’re missing something and should check your form.

Note From TG: Check out THIS baller post by Harold Gibbons dissecting a ingenious drill – the hamstring bridge hold – to help people learn to “feel” the hamstrings during a bent over row.

Programming – I’ve found doing this for strength (low reps 3-5 and more sets 5-6) will help improve your ability to pull from the floor and to keep a neutral spine under heavy loads.

If you’ve never done sets of 20 reps before, you don’t know what you’re missing.

2) Single Arm Dumbbell Rows

There’s a multitude of variations to choose from. From the classic single arm bench supported variety to this excellent variation from Eric Bach of Bach Performance.

Or this one from Tony himself:

 

Dumbbell rows in general are perfect for ironing out strength imbalances that often exist between sides and you’ll get some additional core work in the form of lateral stability.

Let’s face it, you cannot get enough core work.

Keeping the spine in neutral and not rowing with the upper traps is the key here. Please don’t go extremely heavy and short arm the weight because you’re not fooling anybody. It’s almost as bad as knee bend squats or poorly performed pushups.

Note From TG: Another point to consider is pinning or “glueing” the shoulder blade(s) in place. The scapulae should move around the ribcage, not stay in place. Read THIS for more information.

Programming – I prefer programming these for higher reps (8-15 range) and lower sets (2-4). Pairing these in a super set with any press variation or including these in a metabolic circuit works well.

Running the rack to murder the upper back is fantastic, if you’re a fan of pain.

New Age Rows

1) TRX Rows

Dan John sums up why we need to do TRX rows:

“TRX single arm and double arm rows target an area of the body that often gets missed or ignored. The whole upper back/rear shoulder area is probably the most underdeveloped area of people I’ve worked with.”

The beauty of the TRX is you can adjust the intensity simply by adjusting the foot position closer or further away from the anchor point. This makes this exercise accessible to almost everybody.

Here’s how to set up for a single arm row, one of my personal favorites.

Keeping your shoulders down and chest up and not shrugging your upper traps to pull yourself towards the handles is the key here, too.

Also, try the Hinge Row (which “nudges” a bit more upward rotation in the shoulders)

 

Or, if you’re really feeling fancy pants you can try this variation, which, technically, isn’t a TRX row, but uses the TRX so whateves:

 

Programming – TRX rows are a great change of pace from weighted rows and I’d recommend training these for higher reps (12-20) and fewer sets (2-4). The TRX makes exercise transition simple, so including rows in a superset or a circuit works like a charm. 

If you’re looking to burn out the back and pump up the biceps, TRX mechanical drop sets are perfect.

2) Single Arm Landmine Row

Single arm landmine exercises such as the row will help reduce joint stress while maximizing shoulder tension and stabilization. In my experience you can use more weight than the traditional dumbbell/cable row set up without any undue stress.

The set-up and cues are similar to a barbell bent over row. A good hip hinge and a neutral spine are essential.

The landmine allows you to row from a variety of positions and grips which is great for hitting the upper back from different angles.

 

Programming – Holding the end of the barbell instead of the dumbbell will provide a greater grip challenge.

Use the same programming guidelines as for the dumbbell rows. Or if you’re hating life, include them in a landmine complex, like this one courtesy of Ben Bruno.

 

Wrapping Up

Just because you cannot see the upper back, shouldn’t mean the chest gets all the love. Keeping the upper back strong is necessity for good posture and healthy shoulders.  Upper strength will help improve your deadlift, squat and bench numbers.

If that’s not reason enough, rows work the biceps. They’re always in need of extra attention.

Author’s Bio

Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Dallas, Texas.

No, Shane doesn’t wear a cowboy hat or boots.  After being told that his posture blows by Eric Cressey, he has made it his mission to rid the world of desk jockeys and have fun while doing so.

After all exercise is fun and never a “work” out.

You can follow Shane on Twitter HERE, and Facebook HERE.

CategoriesUncategorized

Some New Content on Men’s Health

I had an awesome time in Philadelphia this past weekend. I was invited into town by Chris and Jaclyn of War Horse Barbell (<– if you’re in the area you should check them out) to present my The Shoulder: From Assessment to Badass workshop.

25+ fitness pros from Philly, New Jersey, and DC made the trek in to listen to me speak on shoulder assessment and performance. And, too, apparently listen to my potty mouth.

I wanted to say thank you to everyone who made it, as well as a special thank you the one and only Jen Sinkler for being the most baller live-Tweeter and SnapChatter in the history of ever.

Suffice it to say, I’m wiped out.

I’ve been good for nothing today6, and had zero intentions of posting anything. But then I had a new article go up on MensHealth.com and I figured I’d share it (along with another one from a few weeks ago that I totally neglected to show some love for).

The Circuit Every Fit Man Should Do on “Rest” Days

Rest days DO NOT mean going to the track and performing 400m tempo runs while dragging a bulldozer on the sled.

Rest day also DO NOT mean you have to be couch potato and watch Netflix.

Give this circuit a try and I guarantee you’ll feel like a champion.

Also….here’s an article I had go up on the MH.com site a few weeks ago on the efficacy of PAUSED squats.

Do More Pause Squats

Cute blue plates optional.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/22/16

First things first: I received a shipment of freshly minted TG “Because Heavy Things Won’t Lift Themselves” t-shirts this week.

My cat looooves them.

Don’t worry, I’ll knock $5 off any shirts with cat hair on them….;o)

The first round resulted in some high-praise, and I’m pretty sure will be featured in NYC Fashion Week later this year. Or, I don’t know, maybe not,

Either way, they’re badass and you should totally get one.

How to Order

**Note: t-shirts are Next Level brand made with tri-blend material.7 Women’s sizes are available (M, L)

1) You can go HERE and order directly from me.

  • The advantage here is you get to see my remarkable penmanship (I hand-write each address). And that’s pretty much it.
  • The disadvantage is that there’s no international orders.

or

2) You can go HERE and order via TheLoyalist.com.

  • Here you get more options of the material you’d prefer (cotton, tri-blend, t-shirts made from the belly-button lint of Ryan Gosling), sizes, as well as varying apparel options (sweatpants, sweatshirts, tank tops, etc).
  • And international orders are TOTALLY acceptable here.

Staying In Your Lane – Luke Worthington

I applaud any fitness professional who goes out of his or her’s way to broaden their expertise repertoire. However, there’s a dangerous precedent that many teeter on where now we have personal trainers providing “shitty physical therapy” (<– to quote Nick Tumminello) and not staying in their lane.

This article by London-based trainer, Luke Worthington, hits the nail on the head.

“Bad” Exercises Made Good – Michael Mullin

I can’t tell you how many times I receive messages from trainers and fitness enthusiasts alike whenever they come across pictures like the one above, and inevitably write me a message along the lines of “WTF I can’t believe a trainer would have a professional athlete do something like this!”

Lets hold off on the pitch-forks and understand that CONTEXT is everything. Nice post by Michael on this one.

Dispelling the Dysfunctional Kneeling Push-Up – Dr. John Rusin

Sure, they have a time and place…but truthfully I’ve always hated the kneeling push-up (or “girl” push-up).

I feel they set a poor precedent out of the gate and their connotation speaks to”oh, you’re a girl, you’re fragile, we’re going to do “girl” push-ups.”

Screw that.

PS:

I’ll be in Philadelphia this weekend (Sunday, April 24th) at War Horse Barbell presenting The Shoulder: From Assessment to Badass workshop.

If you have nothing better to do – or are sick of eating cheesesteaks – spots are still available, and you can go HERE to sign-up.

Also, Dean Somerset just put his stellar resource – Post Rehab Essentials 2.0 – on sale ($50 OFF regular price) from now through this Sunday. Easily one of the best resources on assessment and “corrective” exercise programming out there today. Check it out HERE.

Categoriescoaching psychology rant

How to Press the Reset Button on Your Health and Fitness Goals

If you’re like a lot of people, back on December 31, 2015 you vowed to make some changes in your life. You were going to quit smoking, drink more water, read more, spend more time with family, start a new hobby, stop watching porn8, or any number of equally nobel and novel things.

It’s likely, however, you (probably) made the decision to start exercising more or eating healthier.

“Tomorrow,” you thought to yourself, “January 1, 2016 starts a new day, a new year, a new me. For real this time.”

NO, for real, real.

And then January 2nd came (0r maybe you lasted a week, or hell, a month!) and inevitably, as is the case every year, you got hit with another case of the Eff Its.

As in, “fuck it, I’m out.”

Lets Hit the Reset Button

This is the part where I’m supposed to sit here and type comfy words like “develop a support network” or “find a workout with a buddy/friend” or “it’s okay,” or “don’t worry, you’ll get em next year, tiger!”

I’m not going to to that.

You’re a grown up, it’s time to act like one.

The onus is on YOU to make the change.

I’ll grant you you can find inspiration via an article you read, or an audiobook you listened to, and sometimes that’s what we need to hit that tipping point and push us into action.

But it’s still on you to start. To make things happen. To break the inertia of ineptitude.

You can read, renew your subscription to Audible.com, and re-watch all the same motivational workout videos on YouTube you want (and I’d encourage you to do so)…but it doesn’t mean anything unless you put things into action.

People speculate too much.

Since when do we have to “research” everything. I don’t need an article to tell me that sticking my finger in an electrical socket will hurt or that eating something that’s gluten-free will taste like sawdust dipped in anthrax.

Maybe that’s a dumb analogy, but I can’t tell you how many times I’ve had a conversation with someone about their health and fitness and come to find out…they’re really, really well-read.

They’ve read everything. They’re bookshelf would give the Health and Fitness section of Barnes & Nobles a run for its money.

Yet, they’re stuck, incapable of taking that first step; seemingly paralyzed by too much information.

Do you (we) really need a book or article or any sense of confirmation to tell us to just, you know, “show up?”

Come on. Grow up.

You have to take that first step, keep trudging forward, and then, I’d argue, learn to respect the process and not so much the outcome.

April 21, 2016

^^^ That’s today’s date as I type these words. Chances are, like many others, you fell off the New Year’s bandwagon a looooong time ago.

That “promise” you made yourself to get to the gym 3x per week, or to start training for a 5K, or to start cooking more meals at home instead of eating out?

Long gone.

So lets do something about it. Lets pony up. Lets hit the reset button.

Because, 1) why 2) the 3) fuck 4) not?

I get it: Me being all RAH-RAH telling everyone to “shut up and do the work” isn’t going to solve anything. It won’t help.

And quite frankly, isn’t in my nature anyways.

So, here are some options to ponder:

1) Shut Up, Stop Making Excuses.

Sorry, I couldn’t resist.9

2) Choice Is a Powerful Commodity

People don’t like being told what to do.10

You’re no different.

This is why marrying yourself to one ideology, or book, or person can sometimes be an epic failure. Because what works (or worked) for them, may not apply to you.

If you read a book about yoga and how it’s going to solve all the world’s problems from global warming to your waistline, yet you fucking hate yoga, what’s the likelihood it’s going to work?

For the record: you can switch out the word yoga with powerlifting, CrossFit, pilates, bodybuilding, Olympic lifting, kettlebells, or naked hula-hooping, I don’t care.

I find a lot of success with my own clients the more I give them a choice. Rather than me barking orders, I give them a sense of autonomy and it makes the experience more enjoyable.

Give yourself some choices. You don’t have to go to the gym to perform heavy squats or deadlifts. I think it’s pretty baller if you do, but you don’t have to.

Instead, maybe you want to head to the local football field and perform some 60 yd tempo runs. Or maybe summon your inner-Dan John and perform a day where you do nothing but carry variations and sled drags.

 

Heck, maybe it’s just a matter of going for a nice, leisurely walk. Exercise is exercise.  Give youself some choices. Whatever you need to do in order to put momentum in your favor…..DO IT.

3) Stretch Your Goals

I’m currently reading Smarter, Faster, Better by Charles Duhigg and one of the things he hammers home throughout the book is the notion of stretch goals.

Stretch goals, in short, are goals that force people to commit to ambitious, seemingly out-of-reach objectives which can then spark outsized jumps in innovation, productivity, and progress.

Duhigg uses several examples in his book such as GE CEO, Jack Welch, setting the bar for the company to reduce manufacturing defects on airplane engines from 25% reduction to a 70% reduction; and to do it within three years.

This, of course, was seen as “ridiculous” by managers.

But they got it done.

And while he wasn’t used an example in this book, Steve Jobs was also notorious for pushing his employees to the point where things seemed impossible.

Helping turn Apple back around into one of the most respectable companies in the world? What’s next…1000 songs in your pocket?

Oh, wait.

The point is: sometimes we undershoot our goals, and the concept of SMART (Specific, Measurable, Achievable, Realistic, Timeline), while admirable and tested, isn’t enough.

We need stretch goals. Goals that seem unattainable.

Telling yourself that you want to try to hit the gym 2x per week is fine, but telling yourself “I want to hit the gym 5x per week so that I can rub it in my ex’s face (and possibly bang their best friend)” is even better.

“I want to learn to squat better” is cool. But setting a stretch goal for yourself and signing up for your first powerlifting meet at the end of the year is going to light a fire under your ass. It’ll get you out of your comfort zone and give you a sense of purpose and intent in your training.

You’re going to be more likely to kick-ass and take names. Shooting for the stars, may in fact, be exactly what you need.

I want to fight Jason Bourne. There, I said it…….;o)