Becoming a Supple Leopard
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Transcript of Becoming a Supple Leopard
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FirstPublishedin2013byVictoryBeltPublishingInc.
Copyright©2013KellyStarrettandGlenCordoza
Allrightsreserved
Nopartofthispublicationmaybereproducedordistributedinanyformorbyanymeans,electronicormechanical,orstoredinadatabaseorretrievalsystem,withoutpriorwrittenpermissionfromthepublisher.
ISBN13:978-1-936608-15-7
Thisbookisforeducationalpurposes.Thepublisherandauthorsofthisinstructionalbookarenotresponsibleinanymannerwhatsoeverforanyadverseeffectsarisingdirectlyorindirectlyasaresultoftheinformationprovidedinthisbook.Ifnotpracticedsafelyandwithcaution,workingoutcanbedangeroustoyouandtoothers.Itisimportanttoconsultwithaprofessionalfitnessinstructorbeforebeginningtraining.Itisalsoveryimportanttoconsultwithaphysicianpriortotrainingduetotheintenseandstrenuousnatureofthetechniquesinthisbook.
RRD03-13
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TABLEOFCONTENTS
ACKNOWLEDGMENTS
INTRODUCTIONANewHuman-PerformanceEpochHowtoUseThisBook
CHAPTER1THEMOVEMENTANDMOBILITYSYSTEMIt’sAboutPerformanceTheGymIsYourLabYouAreanAmazing,Adaptable,HealingMachineYouCannotMakeBasicAdaptationErrors
CHAPTER2MIDLINESTABILIZATIONANDORGANIZATIONThreeReasonsforBracingYourSpineTheBracingSequenceTheTwo-HandRuleBraced-NeutralStandingPositionBraced-NeutralSittingPositionAbdominalTensionBreathingMechanics
CHAPTER3ONE-JOINTRULEBracedSpinalExtensionandFlexionGlobalSpinalExtensionandFlexion
CHAPTER4LAWSOFTORQUETheTwoLawsofTorqueTorqueTests
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Shoulder-StabilityTorqueTestsHip-StabilityTorqueTests
CHAPTER5MOVEMENTHIERARCHYSkillProgressionsandMovementComplexityCategory1MovementsCategory2MovementsCategory3MovementsUpright-TorsoDemands
CATEGORY1MOVEMENTSAirSquatBoxSquatBackSquatFrontSquatOverheadSquatDeadliftPushupRing-PushupBenchPressFloorPressDipRingDipStrict-PressHandstandPushupPull-UpChin-UpCATEGORY2MOVEMENTSWallBallPush-PressJumpingandLandingKettlebellSwing
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One-ArmSwingRowingKippingPull-UpSnatchBalanceProgressionCATEGORY3MOVEMENTSBurpeeTurkishGetupCleanPowerCleanHangCleanPush-JerkSnatchMuscle-Up
CHAPTER6THETUNNELIdentifyingtheProblem
CHAPTER7THESYSTEMSAMovement-BasedApproachTheMobilitySystems
JointMechanicsSlidingSurfaceMuscleDynamics
MobilizationMethodsPressureWaveContractandRelaxBandedFlossingSmashandFlossPaper-clipping(Oscillation)VoodooFlossing(Compression)FlexionGapping
UpstreamandDownstreamApproach
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ProgrammingforMobilityRulesofMobilityMobilityTools
AREA1:THORACICSPINE(UPPERBACK,NECK,SCAPULA)AREA2:POSTERIORSHOULDER(LAT,POSTERIORDELTOID)AREA3:ANTERIORSHOULDER(PEC,ANTERIORDELTOID)AREA4:DOWNSTREAMARM(TRICEPS,ELBOWS,FOREARM,WRIST)AREA5:TRUNK(PSOAS,LOWBACK,OBLIQUE)AREA6:POSTERIORHIGHCHAIN(GLUTES,HIPCAPSULE)AREA7:ANTERIORHIGHCHAIN(HIPFLEXOR,QUADRICEPS)AREA8:MEDIALCHAIN(ADDUCTOR)AREA9:POSTERIORCHAIN(HAMSTRING)AREA10:KNEEAREA11:MEDIALANDANTERIORSHINAREA12:CALFAREA13:ANKLEANDPLANTARSURFACE
GLOSSARY
ABOUTTHEAUTHORS
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Thisbookisultimatelydedicatedtomydaughters,GeorgiaandCaroline.
Thisbookisyourprimer.Goburntheworldtothegroundandbuildabetterone.Yoursecretmermaidnameswillalwaysbesafe
withme.
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ACKNOWLEDGMENTS
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Alittleovertwoyearsago,IsentbackmysignedcopyofthepublishingcontractforthisbookandrealizeditwastimetowrestlewhatIhadinmyheadontotheprintedpage.Iknewthatwouldn’tbeawalkinthepark,butwhatIreallydreaded,eventhen,wasthedayI’dhavetositdownandbegintheimpossibletaskoftryingtothankallofthepeopletowhomIoweadebtofgratitude.Thatdayhascome.
Onethingthatmanypeopledon’tknowaboutmeisthatIhaveastrangelyaccuratememoryforinterpersonalinteractionandevents.ThismeansthatIcanrecallmostofthefeelings,lessons,andexperiencesthathavecometoshapethethinkingbehindBecomingaSuppleLeopard:TheUltimateGuidetoResolvingPain,PreventingInjury,andOptimizingAthleticPerformance.Apparently,I’mnotalone.IrememberreadingastoryaboutwhatthegreatAmericandiscusthrowerAlOertersaidinhisacceptancespeechashewasbeinginductedintotheTrackandFieldHallofFame.Ifmemoryservesmeright,Mr.Oertersaid,essentially,thateverycoachandtrainingpartnerhe’deverhadshouldhavebeenonthestageacceptingtheawardwithhim.Hemadeitclearthathecouldneverhaveachievedhisextraordinarycareerwithoutthetensofthousandsofmostlypedestrianhoursheandhiscoachesandtrainingpartnershadspenttogether,pushingandrefiningtheirtraining.Ifeelthesamewayaboutthisbook.Certainlyitdrawsonmypersonalexperience,includingmyownathleticsuccessandfailure.Butit’salsothesynthesisofthousandsofconversationsandasmany,ifnotmore,hoursspentlearningwithandfromothersintraining,competition,coaching,andgraduateschool.Tryingtowhittledownallthatexperienceandgiveproperandadequatethanksisalittleoverwhelming.
Ioftensaythatwearenotthefirstpeopletohavetakenarealandthoughtfulcrackatsolvingtheproblemsthatattendhumanmovementandperformance.Thedifferenceis,Ihavehadthebenefitoflivinginthisage.Technology,incombinationwithamodern,classical,doctoralleveleducationinphysiotherapy,hasequippedmetocreatewhatIbelieveis
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afresh,new,andintegratedmodelforunderstandingandinterpretingtheworkofthethousandsofbrilliantphysiosandcoacheswhocamebeforemeandwhoworkaroundme.IhadtheforesightandgoodlucktoopenoneofthefirstfiftyCrossFitgymswithmywife,Juliet.Ithassinceprovidedmewithtensofthousandsofpracticalhoursinhumanmovementpatternrecognition—somethingIcouldneverhaveachievedevenadecadeago.(Ursul,wehaveworm-signthelikesofwhichevengodhasneverseen…)1IrememberreadingtheseminaltextbookMaitland’sPeripheralManipulationwhenIwasinthesecondyearofmydoctoralprogramandhavingmymindblown:Someonehadconceivedofanideabasedonhisstudyandclinicalpracticeandintegratedthatideaintoacohesiveandcogentmodel.Now,nearlytwoyearsintotheprocessofwritingthisbook,IcanseethemomentIfeltlikeIhadsomethingtosay,asortof“concept”inflectionpoint.Ihopethisbookmakesasignificantcontributiontotheincrediblebodiesofworkalreadyoutthere—andthosetocome.
Ishouldbefrank.Whileit’seasytosaywithcertaintythatIcanrecallthinkingIshouldwritethisbook,itwouldnever—andImeannever—havehappenedwithouttheconfluenceoftwospecificeventsandtwoveryspecialpeople.ThefirstoftheseeventsistheregulartrainercoursethatIteachforCrossFit.Severaltimesamonth,Igettostandinfrontoffiftyorsoextraordinarycoachesandathletesfromaroundtheworld,eachwithadifferentbackgroundandstory.Thesecoachesandathletesarefierceintheirpassionsandbrilliantintheircapacitytoseekoutandintegratebettermovementpracticesintotheirowntraining.TheyarearuthlesslyexperiencedandinquisitivemobandeverydaythatIhavethepleasureofteachingthemisabitofatrialbyfire.Thereisnoplacetohide.EveryideaIteachmustwithstandclinicalvalidationandmustbebuiltonobservable,measurable,andrepeatableexperience.Ifnot,Iwillbetorntopiecesbywilddogs.Whatthethousandsofattendeesdon’trealize,ofcourse,isthattheyarepartofmyown,large-scaleexperiment.Ineverwouldhavebeenreadytoopenmythinkingto
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thelargerworldwithouttheirtacitsupportoverthislasthalfdecade.EventtwoistheMobilityProject.Inthefallof2010,Imadea
foolhardycommitmenttofilmavideoaboutposition,mobility,andhumanmechanicseverydayforayear.Idon’tknowthelasttimeyoutriedtoperformapubliccreativeactfor365daysinarow,butyouhavetogetreallycompetent,quickly.Withnearly1.5millionuniqueusersonthesite,therealtimefeedbackisunmatched.Thereisnoplacetohideoncamerasoyou’dbetterbesureinyourthinkinglesttheInternetdestroyyouandexposeyouforafraud.
Thatsaid,thisbookwouldneverhavehappenedwithoutthepatienceandfriendshipofGlenCordoza.Forthelasteighteenmonths,Glenforcedmetoorganizeandclarifymythinking.Hepressedmeruthlesslytoexplainandsimplifythecomplexprocessesofmypracticeandcoaching.Itwouldhavetakenmeanother,oh,tenyearstosolidifymythoughtswithouthisconstantquestioningandunshakeablefaithinme.IactuallybelievedthatIcouldpullthisbookoffbymyselfatonepoint.ThenIrealizedIdidn’tevenownacamerathatwasn’tattachedtomyphone.SureIhadsomeideasabouthumanmovementandperformance,butIsureashelldidn’tknowhowtowriteabookaboutit.Wheresomepeoplehaveaweekendorgoonvacation,IworkedonthebookwithGlen.Hehasbecomeaconfidant,brother,fellowrevolutionary,brothertomywife,anduncletomychildren.IshuddertothinkhowmuchGlenhasbeenexposedtomybrain.I’mnotsurehewilleverrecoverandIknowI’llneverbeabletorepayhimhiseffortorfriendship.
Andthenthere’sJstar.AsI’vecometofindout,writinganybookisanactofwillandofhope.It’slikeplantingbulbsinthefall,hopingthatyou’llbearoundinthespringtoseethembloom.Duringthelong,dark,wetwinter,it’sreally,reallydifficulttorememberthatyouactuallyplantedthebulbsandthattheyactuallymightbloomintosomethingbeautiful.FromthefirsttimeIturnedourhome’sbackofficeintoascenefromthemovieABeautifulMind,mywifeJulietdidn’tflinch.Aftera
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weekbalancingalife,thegym,myworktravel,andourchildren,JulietwouldstoicallypickuptheadditionalslackthatfelltoherwhenIwas“workingonthebook.”Thespineofthisbookshouldreallyjustread“Starretts.”Ifyouarereadingthis,besuretoremembertoemailmywifeyourthanks.Trustme,inamillionways,Icouldnothavewrittenasinglewordwithouthersteadfaststewardship,cheerleading,counsel,keeneye,andhardwork.I’dstillbesleepinginatruckandsellingKayakssomewhereinColoradoifJuliethadn’thadthefaithtoplantafewbulbsforthespring.Thefirstflowersofthisbookareforher.
Thereareafewreallyimportantcoacheswhoinfluencedme.IwouldberemissifIdidnotmentionMikeBurgenerandMarkRippetoe.Theyspentagreatdealoftimewithahungryyoungkidseekingtounderstandwhattheyalreadyknew.CoachRiponceansweredthephonewhenIcalledhisgymandtalkedtomeforthirtyminutesabouthowhethoughttheadductorsworkedinsquatting.Tothisday,thisblowsmymindandIalwaysthinkofhiskindnesstowardmewhenayoungcoachcomestomewantingadviceorguidance.CoachBismysensei.HehasshownmethatIneedtobeabletocoacheveryone,andthatmythinkinghastoworkforeveryone,fromchildrentoOlympians.Thankyouboth.
GregGlassmanandtheincrediblepeoplebehindthescenesatCrossFithavecreated,supported,andnurturedliterallythousandsofcoaches.Iamproudtocallmyselfoneofthese.Gregcreatedatemplatethatwasbroadandcompleteenoughtoleaveroomformyownthinkinganddiscovery.Iwillneverbeabletorepayhim,hisfaithinme,orhisincrediblegenerosity.HechallengedmetovalidatewhatIthoughttobetrueinthehard,coldlightofobservable,measurable,andrepeatablehumanfunction.Ihaveoftensaidit,butfindingCrossFitandGreg’searlywritingwaslikediscoveringtheunifiedfieldtheoryofhumanperformance.IhadthegoodfortunetotrainattheoriginalCrossFitSantaCruzwhenGregwasstillcoachingeveryday.Hiscounsel—thatthemostimportantresearchIcoulddowasrightthereinfrontofme,in
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theathletesandcoachesIwasworkingwith—continuestoservemewell.Greg’sworkhasforeverchangedmylifeandthelivesofmyfamily.Histhinkingisatthecoreofthisbook.
Thanksalsogoto:ThecoachesofSFCF:Tonya,Ty,Roop,Connie,Maggie,Kelsi,
Diane,Sean,John,Tuller,Bmack,Erin,Kristin,Courtney,Nate,Boz,Kimmie,Patrick,Debbie,andCarl.Iwouldbenothingwithoutyouguys.POD.
TomandLisaWiscombe.Theywerevitalintheproductionandoverallcoolnessofthiswork.I’mprettysuretheyinventedthecomputationalleopard.Theirbrillianceinspiresme.
JanetandEd.Frommakingtheinvisiblevisible,tolaggingindicators,yourloveandsupportmakeitpossibleforthisfamilytowork.Thankyou.
TJMurphy:Anycreativeprojectofthisscaleislikeamiracleofemergence,serendipity,andmachine-likeprecision.Frankly,Ican’timaginepullingthisoffwithoutyourhumor,advocacy,andkeenbrain.It’slikeabutterflyflappeditswingssomewhereandIendedupwithyouonmyteam.
CarlPaoli,BrianMacKenzie,JohnWelbourn,JillMiller,MarkBellandJesseBurdick.EverygoodcoachIknowhasafewclosefriendswhocancallbullshit,opendoors,andmakethejourneyworthitforeachother.Thearchetypeofthemonk-coach—someoneworkingthingsoutbythemselvesinisolation—istotalcrap.Iamsurroundedbysomeofthebestthinkersandcoachesontheplanet.Don’tworry,guys:I’llhappilysmashyourquadsforlife.Thanksforhavingmyback.
MomandDon.IknewthatIdidn’twanttokayakforever.SorryIdidn’tsharethatpartoftheplanwithyourightaway.Youwereright;gradschoolwasagoodchoice.Knowingyouguysareinmycornerislikehavingaformidablesecretweapon.
KellyStarrett
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INTRODUCTION
Oftenthesedays,Ifindmyselfcrammedintoanairplaneseatonmywayacrossthecountrytoworkwithathletes,coaches,professionalsportsteams,CrossFitgyms,corporations,andelitemilitaryforces.InevitablyIendupmakingsmalltalkwiththepoorsoulimprisonednexttome.SoonenoughIgetthequestion:“Whatdoyoudoforwork?”
Dozensofanswersrunthroughmyhead.“Imakethebestathletesintheworldbetter.”“Iworkwiththegovernmenttoimproveourmilitary’sforce
protectionandforceresiliency.”“Iworkwithathletesandcoachestohelpthemunderstandand
resolvecommonandpreventablelossesoftorque,force,wattage,andoutput.”
“I’mtryingtochangetheworld’smovement-basedeconomyfromsubsistencetension-huntingtosustainable,high-yieldtorquefarming.”
“I’mfomentingrevolution.I’mtryingtoempowerpeopletolivemoreintegrated,pain-free,self-actualizedlives.”
No,Idon’tmentionanythingaboutfarmingtorqueorself-actualization,whichI’llspendplentyoftimeoninthepagestocome.Ikeepitsimple.“I’mateacher,”Isay.
Typicallyeyesglazeover,andtheconversationsputterstoahalt.Butonceinawhile,myseatmateiscuriousenoughtoasktheobviousfollow-up—“Whatdoyouteach?”—unawareofthedepthsofmyobsessionwithhumanmovementandperformance,buthesoonfindsout.
WhatIteach—andwhatyouwilllearninthisbook—isamulti-function,extraordinarilyeffectivemovementandmobilitysystem.Learn,practice,andapplyitandyouwillunderstandhowtomovecorrectlyin
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allsituations.AndImeanall.Itwillserveyouatrestandwhenyouareexecutingademandingphysicalfeat—say,inthemidstofanOlympiccompetition,orinastrenuouscombatorrescueoperation.
Thisisastrength-and-conditioningsystemthatisalsodiagnosticinnature:Itcanhelpyou—oryourcoach—detectmovementandpositioningerrorsevenasitimprovesyourperformanceandbringsyoutothetopofyourgame.Mysystemgivesyouthetoolstodissolvethephysicalrestrictionsthatpreventyoufromfullyactualizingyourpotential.Withenoughpractice,youcandevelopyourselftothepointatwhichyourfullphysicalcapabilitieswillbeavailabletoyouinstantaneously.Youwilldevelopthemotor-controlandrange-of-motiontodoanythingatanytime.
Youcouldultimatelybecomethehumanequivalentofasuppleleopard,alwayspoisedandreadyforaction.
Youmightask,“Whatdoesitmeantobecomeasuppleleopard?”It’sagoodquestion,onethatwarrantsanexplanation.
I’velongbeenfascinatedwiththeideaofaleopard:powerful,fast,adaptable,stealthy…badass.
WhenIwasfourteenIwatchedthemovieGallipoliwithmydad.It’sabouttwoAustraliansprinterswhogoofftofightinTurkeyduringWorldWarI.There’samemorablesceneatthebeginningwhereArchy,arisingtrackstar,isbeingtrainedbyhisuncleJack.Thepeptalkgoeslikethis:
Jack:Whatareyourlegs?Archy:Springs.SteelSprings.Jack:Whataretheygoingtodo?Archy:Hurlmedownthetrack.Jack:Howfastcanyourun?Archy:Asfastasaleopard.Jack:Howfastareyougoingtorun?Archy:Asfastasaleopard!
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Jack:Thenlet’sseeyoudoit!
Forwhateverreason,the“fastasaleopard”mantrastuckwithme.Butitwasn’tuntilaNavySEALbuddyofminesaid,“Youknow,Kelly,aleopardneverstretches,”thatthisnotionofbecomingasuppleleoparddriftedintomyconsciousness.
Ofcoursealeoparddoesn’tstretch!Aleopardhasfullphysicalcapacityavailableatalltimes.Itcanattackanddefendwithfullpoweratanymoment.Unlikehumans,itdoesn’tneedtoprepformovement.Itdoesn’tneedtoactivateitsglutes;itdoesn’thavetofoam-roll;itdoesn’thavetoraiseitscoretemperature—it’sjustready.
Obviously,wedonotsharethesamephysicalplayingfieldwithleopards.Wehavetowarm-upforstrenuousactivitiesandpracticeandingraingoodmovementpatterning.Butthatdoesn’tmeanwecan’tbeworkingtowardthegoalofhavingfullphysicalcapabilitiesavailabletousinstantaneously,orhavingthemotor-controlandtherange-of-motiontoperformanyphysicalfeatatanytime.Leopardsdon’thavetoworkatbeingsupple;theynaturallyare.Butpeoplearebrutallytightandmissingkeyrangesofmotionthatpreventthemfrommovingaspliantlyandpowerfullyasaleopard.
Metaphoricallyspeaking,ifyouwanttobecomeasuppleleopard,youneedtounderstandhowtomovecorrectlyineverysituation.Youalsoneedthetoolstodealwithstiffandadaptivelyshorttissuesthatrestrictrange-of-motion.ThisisthebasisofmyMovementandMobilitySystem.
ANewHuman-PerformanceEpochIswhatIteachradicallynew?Yes,andthenagain,no.Iseemyselfasoneofthelatestinalonglineofteachersconcerned
withorganizingandoptimizingmovementtomaximizephysicalperformance—consistentlyandwithoutinjury.
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Certainly,humanbeingshaveexploredthisforeons.Infact,I’veseenathousand-year-oldimageonacointhatshowsamansittinginfulllotus—aposturethatcreatesmorestabilityforthespinalsystem.Morerecently,somethreehundredandfiftyyearsago,afamousJapaneseswordsman,MiyamotoMusashi,wroteabouttheimportanceofkeepingyourbellyfirmandyourkneesandfeetinagoodposition:“Makeyourcombatstanceyoureverydaystance.”ItisstrangeyetperfectadvicefromMusashi’sfamoustext,TheBookofFiveRings.
What’sexcitingaboutbeingalivetodayisthatwe’reinthemidstofahuman-performanceepoch.Physicalmasteryisnotlimitedtothefew.AsIseeit,weareexperiencingaquantumleapinthequality,reproducibility,andubiquityofabsolutehumanphysicalpotential.Infact,ifweimaginethepeakexpressionofhumanpotentialtobesomekindofgoldenratio,thenthecurrentgenerationofcoaches,athletes,andthinkershaveachievedtheequivalentofaFibonaccijumpatlightspeed.
It’scrazy.Imean,evenmymotherisgluten-freeandcasuallybragsaboutherlatestdeadliftpersonalrecord.
What’sgoingon?What’ssodifferentaboutthetimeinwhichwelive?
What’sdifferentisthatwe’veseenaconvergenceoffactorscreateanewgoldenageinhumanphysicalperformance.Fourkeyfactorsareresponsible.
First,theadventoftheInternetandmodernmediahasenabledthesharingofideasglobally.Isolatedpocketsofembodiedknowledgearemoreeasilytransferredandshared.Tenyearsago,findinganOlympic-liftingcoachrequiredbloodhound-likedeterminationorluck.Mostlikelyboth.Nowthecleanandsnatch—thetwocoreOlympic-liftingmovements—arewidespreadpractices.
Second,forthefirsttimeinthemoderntrainingera,thereisanunparalleledcross-disciplineexchangeamongtrainingpracticesandtheoriesofhumanmovement.Forexample,ourgym,SanFranciscoCrossFit,isaninterdisciplinarymeltingpot:physiotherapistshangout
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withelitepowerlifters,Olympic-liftingmedaliststalktochampiongymnasts,andballetdancerstrainwitheliteendurancecoaches.Thisphenomenonisthestrength-and-conditioningequivalentofthegreatsystemstheoristBuckminsterFuller’sconceptofmutualaccommodation:thatcorrectlyorganized,functionallysoundsystemsareneverinopposition.Theymutuallysupportoneanother.
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Everyonesharesthesamebasicdesignandbodystructure.People’sshouldersallworkthesameway:theprinciplesthatgovernastableshoulderpositionwhilevaultingingymnasticsarethesameinthebenchpress;howyouorganizeyourshoulderstositinlotusposturewhilemeditatingisthesamewayyouorganizethemwhenworkingatyourcomputer.It’sjustthatthesamesetofproblemshavebeensolvedfromradicallydifferentanglesandapproaches.Untilnow.
Third,weappeartobelivingatatimewhenthereisgrowinginterestinthebody.Whilethistopicprobablymeritsitsownbook,therecanbenodoubtthattheaccessibilityofonlineandmobiletoolsthatmakeitpossibletomeasureourbehavior—aswellasourlifestyle,nutrition,andexercisehabits—hasshiftedtheresponsibilityforkeepingourbodiesinthebestshapepossiblebackwhereitbelongs:ontheindividual.
Eliteandrecreationalathletesalikecantrackandmeasurenearlyanyaspectoftheirperformanceandbiologywithlittleeffortandcost.
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Wanttoknowhowthatafternooncoffeeaffectsyoursleepquality?Noproblem.Wanttofractionateyourcholesterolandfindoutifyouareeatingtoomuchbacon?Noproblem(althoughI’mprettysurethatit’simpossibletoeattoomuchbacon).Whetherpeoplearetrackingtheirownbloodchemistryordailysteptotals,ortryingtogettotherootoftheirownkneepain,therehasbeenanenormousshiftinconsciousness,leadingtoagreatersenseofself-control.Eating,sleeping,andmovingcorrectlyarenotgimmicksorfads.Thedamhasburstandthepersonalbiologicalrevolutionishere.
It’sabravenewworld.Wedon’thavetowaitdecadesorenduremultiplekneesurgeriesandheartattackstofindoutthatwe’rerunningpoorly,eatingpoorly,sleepingpoorly,andtrainingpoorly.PeterDrucker—world-renownedmanagementconsultant,educator,andauthor—wasright,“Whatgetsmeasured,getsmanaged.”
Thefourthfactorcontributingtothisgoldenageistheevolutionofstrength-and-conditioning.Peoplehavebeenliftingheavyweights,movingquickly,andworkingveryhardtorealeffectforsometime.Thedifferencenowisthatagoodstrength-and-conditioningprogramhasalloftheelementsofhumanmovementcovered.Thatis,anintelligentlystructuredstrength-and-conditioningprogramgivestheathletefullrange-of-motioninhisjoints,limbs,andtissues;themotor-controltoexpressthoseranges;andtheabilitytodosounderactualphysicalload,metabolicdemand,cardio-respiratorydemand,speed,andstress.Couplethiscompletephysicalparadigm(theCrossFitmodelholdsthatpeopleshouldlookandtrainlikeOlympic-lifting-sprinter-gymnasts,forexample)withthenumberofpeoplenowusingacommonlanguageofmovementsandmovementparadigms,andyouhavethelargest-scalemodelexperimentinhumanmovementinthehistoryoftheworld.
Let’sputthisinperspective.Inthesevenyearsourgym,SanFranciscoCrossFit,hasbeenopen,weestimatethatwe’vefacilitatednearlyseventythousandathletetrainingsessions.Thesheervolumeofpatternrecognitionthisiscapableofgeneratingisstaggeringandcould
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takeaclinicianoracoachalifetimetoaccumulate.Nowmultiplythisbythousandsoflocations,acrosshundredsofsportsplatforms,andsuddenlyasimplestrength-and-conditioningsystemalsobecomestheworld’smostpotentdiagnostictoolwithunmatchedtestandretestcapabilities.Thisaccumulatedwisdomiswhathasgivenrisetomysystem.Thegymissuddenlythelaboratory.
Weareabletoeliminatecorrelatesforhumanmovementandperformanceandreplacethemwithactualhumanmovement.Youdon’thavetodemonstrateanactivestraight-legraise(acommonphysical-therapisttoolforassessinghamstringrange-of-motion);youjustneedtodemonstratethatyoucanpicksomethingupoffthegroundwhilekeepingyourspineorganizedandflat(inotherwords,adeadlift).Thisishowyoubringitdowntothebareessentials.
Realizewhatahugeshiftinthinkingthisis.Ourpreviousmodelofstrength-and-conditioningwaspredicatedon
thefactthatifyouwerejuststrongerandfitter,you’dbeabetterathleteandbetteratyourchosensport.Clearly,that’snottrue.Infact,anteriorcruciateligament(ACL)injuryratesinchildrencontinuetoincrease.Runninginjuryratesareestimatedtobeashighas70percentinsomestudies.Andthereinliestheproblem.
Inthepast,ithasbeendifficulttounderstandthenuancesofpoortechniqueandbiomechanicsasexpressedbyathletes.Anecdotally,basketballisthemostdangeroussportamiddle-agedmancanplay.Whydomiddle-agedguyssoreadilyteartheirAchillesplayingpickupB-ball?Becauseit’shardtoseetheunderlyingpoormovementpatternswhilethey’replaying.They’rechangingshapes,transitioningfromonepositiontoanotherathighspeeds.
Topreventtheseinjuries,weneedatooltomaketheinvisiblevisible.Weneedtobringathletesintothelab(i.e.,thegym)toassesstheirmovementpatternsbeforethecatastropheoccurs—anACLtear,herniateddisk,ortornrotatorcuff.Inaddition,weneedamodelthatallowsustoidentifytheproblem,beitmotor-controlorbiomechanicalin
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origin.Byconsistentlyandsystematicallyexposingathletestotherigorsof
full-rangemovementsandoptimalhumanmotor-control,we’reabletoquicklyidentifyforceleaks,torquedumps,badtechnique,motorinefficiency,poorlyintegratedmovementpatterns;holesinstrength,speed,andmetabolicconditioning;andrestrictionsinmobility.Bestofall,thetoolweusetodetectandpreventinjuryisthesametoolneededtoimproveanathlete’sperformance.Themiddle-aged“toremyheelcord”syndromeisalotlesslikelytohappenifanathlete’sankleisregularlyexposedtofullrangesofmotioninmovementslikepistolsoroverheadsquats(seehere).
Butthere’sevenmoretoitthanthat.Thiscompleteandmodernstrength-and-conditioningsystemhasnotonlybecomethemostcompletewaytosystematicallytestandretestathleticperformance,andtodiagnosemovementinefficienciesanddysfunction;ithasalsocreatedaformal,universallanguageofhumanmovement.Inshort,ifyouunderstandtheprinciplesthatgovernfull-rangestrength-and-conditioningexercisesandcanapplytheminthislow-riskenvironment(likeagym),youunderstandandcanapplythemtotheactivitiesandpositionsoflife,sports,dance,combat,andplay.
Takethesquatforexample.Squattingisn’tjustamovementperformedinthegym;it’showhumanbeingslowertheircenterofgravity.Afull-rangesquat(withhipsbelowthekneecrease)withloadsoverhead,inthefrontofthetorso,ontheback,orononelegprettymuchcoversthehumanrangeofsquattingactivities.Ifyouunderstandtheprinciplesofthisformalmovementtraininglanguage,thenyouarebetterpreparedtoexpressamoreinformalorapplicableformofhumanmovementeverywhereelse.Youcanstarttoconnectthedotsbetweenthesafe,stablepositionspracticedinthegymtothemovementsyouperformoutsidethegym.Forexample,ifyouunderstandhowtoorganizeyourspineandstabilizeyourhipsandshoulderscorrectlywhileperformingadeadliftorclean,youhaveaubiquitousmodelfor
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pickingsomethingofftheground.Ifyouunderstandhowtocreateabraced-neutraltrunkandgeneratetorqueoffofabarwhenperformingapull-up,youwillhavenoproblemapplyingthesameprincipleswhenclimbingatree.
Thisistherub:Ifyouonlyeverclimbtrees,itmaybeimpossibletoknowifyouareworkinginthesafestandmostefficientpositions—withastableshoulderandstabletrunk—unlessyoualsodoformalpull-ups.Inotherwords,it’salothardertoidentifywhethersomeoneismovinginasafe,stablepositionwhenclimbingatreethanwhenperformingapull-upinthegym,eventhoughbothactivitiesabidebythesamefundamentalmovementprinciples.Soinadditiontobeingalabinwhichtoidentify,diagnose,andtreatpoormovementpractices,thegymisasafeandcontrolledenvironmentinwhichwecanteachandlayertheseubiquitousconceptswithacceleratedlearningcapabilitiesandreducedpotentialforinjury.
Moreover,theideaofcreatingacommonmovementlanguagebasedonformalstrength-and-conditioningprinciplesiswhytherecansuddenlybesomuchinterdisciplinary,movement-baseddiscussionandcollaboration.Weareabletomovebeyond“peopleshouldtrainingymnastics,”to“peopleshouldtrainingymnasticsbecausethehandstandpositioneasilyteachesandexposesshoulderstabilityandorganizationandhasthesamefinishpositionandshoulderdemandsasthejerk.”Thecommonalityanduniversalityof“formal”humanmovementiseasilyunderstoodbycoachandathletealike,anditiseasytotrackandtestchangesinpositionalqualitybymeasuringtheverythingwearechasinginthegymanyway—performance.Thisispreciselywhywekeeptrackofworkoutput,wattage,poundage,reps,andtime.
Brilliantpeoplehavespenttheirentirelivesdevelopingsystemsthathelpusunderstandhowandwhyhumansmovethewaytheymoveandhavetheailmentstheydo.Dothesesystemswork?Ofcoursetheydo.Theyworktovaryingdegreesandwithvaryingapplication.Shouldwe
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discardthem?No,ofcoursenot.Butthereisasignificantdisconnectbetweenouroldermodelsofhumanmovementandourcurrentunderstandingabouthowtobestmaximizehumanphysicalpotential.
Here’sareal-lifeexample.RecentlyIwasonaworkingvacationtoAustraliawithmywifeandtwodaughters.WebookedafewdaysatabeautifulspaalongAustralia’swestcoast.Mywife,Juliet,noticedthattherewasafreeyogaclassthefollowingmorningat8a.m.andthoughtitwouldbeamusingformetoattend.IshoweduptenminutesbeforethehourasIwasinstructedbutfoundthatIwasthelastpersontoarrive.Theinstructorsighedinresignationwhenshesaw225-poundmewalkintoheryogaclass“late.”(TherewerealreadyfifteenorsointenseI-do-yoga–lookingwomenthere;Iwastheonlyman.)
Inafake-pleasantvoice,sheaskedmeifI’deverdoneyoga.IsaidIhad,whichwastrue:I’ddonealotofyogawhenIwasmuchyounger.Notfiveminutesintothesessionshestartedmakingverycomplimentarycommentsabouttheabilitiesofthe“bloke”inthebackrow.“Greatjobbackthere!”“Wow!”Andthemoreeffusiveandsurprisedtheinstructorbecame,themoreIbecamethehatedtargetofalltheskinnywomenstrugglingwiththepostures.
Attheendofclass,theinstructorrushedrightupandapologizedfornotrecognizingthatIwasobviouslyanadvancedpractitioner.(ImeanclearlyI’mabeginner,butIwasloadsbetterthaneveryoneelse,andIdoliftweightsandperformgymnastics.)WhensheaskedmewhereIpracticed,IlaughedalittleandsaidthatIdidn’t.InmynicestvoiceIsaidthatIactuallyhadn’tdoneyogainovertenyears.Shewasalittletakenaback:Icouldclearlyperformthemovementsinherclass,butdidn’tactuallypractice.Soshehadtoask,“Whatdoyoudo?”
IsaidIwasateacher.
HOWTOUSETHISBOOK
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Tohelpyounavigatethisbook,it’simportantthatyouunderstandthebasicconstructandfunctionofmyMovementandMobilitySystem.
Therearethreemovementprinciples:midlinestabilizationandorganization(spinalmechanics),one-jointrule,andlawsoftorque.Thinkofthemovementprinciplesasthemasterblueprintforcreatingsafeandstablepositionsforallhumanmovements.Youwilllearnabouttheseinchapters2,3,and4.Ifyoupracticethemintheorderpresented,youwillknowhowtostabilizeyourspineinabraced,well-organizedposition;howtomaintaingoodpostureduringloaded,dynamicmovements;andhowtocreatestabilityinyourjointstogeneratemaximumforce,power,andspeed.Thenyouwillhavethenecessaryfoundationtoproperlyexecutethestrength-and-conditioningexercisesinchapter5.
Realizethatyoucanimmediatelyapplythemovementprinciplestotheactionsofsportsandlife.Onceyouunderstandpositionasaskillandtheunderpinningsofstability,youcanstarttobringconsciousnesstoyourpositioninallsituations,whetheryou’retrappedbehindadeskatwork,pickingupyourchild,carryinggroceries,orplayingvolleyball.Butmasteringthemovementprinciplestakespractice.Andyouneedtobeabletoidentifyrestrictionsinrange-of-motionandmotor-controldysfunctionsothatyoucanisolateandsolveyouruniqueproblems.That’swhythemovementprinciplesarepracticedinasafe,controlledenvironment(thegym)usingfundamental(transferable)strength-and-conditioningmovements.
Inchapter5,“MovementHierarchy,”youwilllearnhowtoproperlyexecutefunctionalfull-rangestrength-and-conditioningmovements—squatting,pulling,andpressingiterations—aswellashowtoidentifyandcorrectcommonmovementerrors.Onceyouunderstandandcanapplythemovementprinciplestofunctionalmovements,youwillhavenoproblemusingthoseskillstocorrect
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errorsandoptimizemovementefficiencyforallofyourmovements.Thekeyistoprioritizepositionandmovementfirst.Mostofyou
willprobablywanttoskiprighttothemobilizationtechniqueslaterinthebook.Andifyouhaveatightmuscleorapainfuljointthatneedstobedealtwith,byallmeansgothere.(Seechapter7,“TheSystems.”)Butknowthatyouwillnevergettothebottomofyourpainanddysfunctionifyoudon’tcorrectthemovementorpositionthatiscausingtheproblem.It’sliketreatingasymptomwithoutaddressingthedisease.Theproblemwillstillbethere.
Note:TheevolutionoftheMovementandMobilitySystemcontinuestoprogressatanexponentialrate.NewwaysofimprovingperformanceandtorturingathletesarebeingdevelopedeverydayintheSanFranciscoCrossFitlaboratory.Forthelatestandmostup-to-datemobilizations,gotoMobilityWOD.com.
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CHAPTER1
THEMOVEMENTANDMOBILITY
SYSTEM
Howdoyouknowyouhavesomesortofmusculoskeletalproblem?Morespecifically,howdoyouknowwhenwhatyouaredoingorhowyouaredoingitiswrong?Typically,theaverageathleteusesasetofcueslikepain,swelling,lossofrange-of-motion,decreasedforce,ornumbnessandtingling.Themedicalcommunitycallsthese“pathognomonic”signsorcues.Theconversationwithyourselfbeginssomethinglikethis:“WhenIrunlately,mykneehurts.Iwonderwhat’swrongwithmyknee?”Whiletypical,therearemanyerrorsinthislineofthought.
Thefirstproblemisthatpainandtheothersymptomsofinjuryarealllaggingindicators.Forexample,swellingmightindicatetissueoveruseorstrainfrompoormechanics.Butswellingisanafter-the-factsign.Thetissuedamagehasalreadyoccurred.It’stoolatetogoback.It’shelpfultohaveadiagnostictool,somethingthatwillhighlightyourdysfunctionandletyouknowsomethingiswrong,butonlyifitisapplicablebeforethefact.
Imaginehavingtoblowupyourcarenginetoknowifyoushouldaddoil.Orasoldierhavingtowaitforhisweapontojaminthemiddleofafirefightbeforeheknowsifheshouldperformsomepreventativemaintenance.Thatwouldberidiculous,right?Ofcourse.Butingeneralterms,thisishowmodernsportsmedicineoperates.Wewaituntil
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somethingisbroken,sometimeshorriblyso,beforeweexpectourphysicianorphysiotherapisttofixit.Thisparadigmkeepsorthopedicsurgeonsverybusy.
Youcanimaginewhatthedoctorthinkswhenyoucomeintohisofficewithaholeinyourkneecapfromyearsofpoormovementpracticesandoverlytighttissues.Seriously?Thatboneinyourkneewasdesignedtolast110years.Youmanagedtowearaholeinitintwenty(truestory).Imaginewaitinguntilyouaresufferingfromunrelentingbackpainandhavingyourleggonumbtofindoutthatyouusedpoorspinalmechanicscarryingthat100-poundpackasayoungmarine(truestory).
It’slikethis:Ourbodiesaresetuptogothroughmillionsofmovementcycles.Everytimeyousquat,bendover,orwalkinacompromisedposition,you’reburningthroughthosecyclesatanacceleratedrate.Thinkofturningonandoffthelightsinyourhouse.Thatlightswitchissetupfortensofthousandsofcycles.Well,yourbodyissetupformillionsofcycles.Seriously,millions!Sobythetimeyou’vewornaholeinyourkneecap,herniatedyourdisk,ortornyourlabrum,chancesaregoodthatyou’veexpendedmillionsofcycles.Inotherwords,yourtissuesandjointsdidn’tjustwearout;yourbodyputupwithyourcrappypositionsandmovementsfortheequivalentofmillionsofcycles.Everyoneisdifferent—genetics,trainingvolume,andotherlifestylefactorshaveaprofoundimpact—butifyoulearntomovethewaythebodyisdesignedtomove,there’slessstressonthesystem,reducingthenumberofcyclesyouburnthrough.
Thesecondissueisthatthehumananimalissetupforsurvival.Yourcentralnervoussystem(CNS)controlsthesensoryandmechanicalinformationfortheentirebody.It’snotanaccidentthatthepainandmovementpathwaysinthebrainstemareoneandthesame.Ifachildbangsherfinger,thefirstthingshedoesistostartmovingitaround.Why?Shecannolongerhearthepainsignalalongwiththemovementsignal.Thisisaveryelegantsystemtokeeppeoplemoving
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andsurvivingbecauseitliterallyrelegatesthosepeskypainsignalstobackgroundnoise,whichyoucan’thearuntilyoustopmoving.Putanotherway,movement(sensoryinput)overridesthepainsignalsothatyoucancontinuemoving,exercising,andtraining.Nowonderyourshoulderstartstothrobwhenyouliedownandgotosleep.Yourbrainisnolongerreceivinganymovementsignalinput.Allyourbraingetsnowisfull-blownpain.
Nowimaginetraininglikeanathleteyourwholelife.You’vespentcountlesshoursignoringthehorriblepainsignalsyourbodyissendingwhileyoutrainandcompete.Thereislittlechancethatyoucanactuallyhearthepainoftissueinjuryfailureamidallthatmovementandotherpainnoise.Paindoesn’tactuallyworkduringperiodsofhighmovementloadandpeakoutputdemand.Addstressintotheequation,andit’sarecipefordisaster.Ifyou’veeverbeeninafight,youknowthatoneofthegreatsecretsoffightingisthatyouprobablywon’tfeelanyimmediatepain.Ifyoutalktoprofessionalfighters,they’lltellyouthattheyfeelviolentimpactsandconcussionbutdon’timmediatelyfeelpain.Humansaredesignedtobeabletotakethehit,keepfighting,anddealwiththeconsequenceslater.Andtherearecertainlyconsequencestogettinghaymakeredintheface.
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Inactuality,exercisepresentsasimilarscenario.Whatyoucancountonisanabsoluteassurednessthatwhenyoustarttolosepositionandcompromiseyourtissues—likeroundingyourbackduringadeadlift—youmaynotfeelitatthetime,especiallyifyou’reundercompetitionstress.However,justasafighterfeelstheabusefromcombatafterhisadrenalinehaswornoff,anathlete’sbackwillscreaminpainwhenhecoolsdownfromaworkoutwherehedidtwentyimproperlyexecuteddeadlifts.Justasyoucouldsaythatthemoreskilledfighterusuallysufferstheleastamountofdamageandasaresultdoesn’tfeelasmuch—ifany—painafterbattle,thebetteryouareatdeadlifting,thelesslikelyyouaretotweakyourback.
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Thethirdproblemwithourcurrentthinkingisthatitcontinuestobebasedonamodelthatprioritizestaskcompletionaboveeverythingelse.It’sasortofone-or-zero,task-done-or-not,weight-lifted-or-not,distance-swam-or-not,mentality.Thisislikesaying:“Ideadlifted500-pounds,butIherniatedadisk,”or“Ifinishedamarathon,butnowIhaveplantarfasciitisandworeaholeinmyknee.”Imaginethissortofethicspillingoverintotheotheraspectsofyourlife:“Hey,Imadeyousometoast!ButIburneddownthehouse.”
Hangoutattheendofanylocalmarathonandyou’llnoticeasignificantnumberoffinisherswhoareobviouslysuffering.Theylookasiftheywerehitbycarsandstrickenbydisease.Yes,yousay,buttheyfinished.Andthisistrue.Beingtask-completionobsessedcertainlyhasitsplace,likeintheOlympicfinals,aworldchampionship,theSuperBowl,oramilitarymission.Buteventhen,theremaybeaheavypricetopay.Couplethistask-priorityblindnesswithanoverlysimplifiedsystemofapain’sindicatorsandit’seasytounderstandhowathletescandigthemselvesintosomeprettydeepholes.
Manyathletesgoabouttheirbusinessthiswayfordecades,spendingtheirgeneticinheritance,gettingtheirdailyworkoutdonewithoutpain,untilonedayit’sgameover.Youcanliftwitharoundedbackandsitinachairinaslouchedposition,untilonedayyoucan’t.Sohowdoyoukeeppeoplefromharmingthemselves?Youneedasetofleadingindicators—asetofobservable,measurable,andrepeatablediagnostictoolsthatallowyoutopredictpotentialproblemsbeforetheymanifestasarecognizabledisorder.Thegoodnewsisthatwealreadypossessthisinformation.It’scalledpositioning.
It’sAboutPerformanceHumanmovement,andbyextensionthebody’spositionswithin
thosemovements,isreallyjustacombinationofbiomechanicsandmovementtechnique.Byexposingpeopletoabroadpaletteof
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movements,bymakingpeopleexpressbodycontrolthroughfull,normalrangesofmotion,weareabletoexposeholesandinefficienciesintheirmotor-controlandmobility.Wecanmaketheinvisiblevisible.
Thismeansthatwhilewearetrainingforastrongersetoflegs,orabiggersetoflungs,wearesimultaneouslythinkingintermsofdiagnostics.Thedeadliftisnolongerjustamatterofpickingupsomethingheavyfromthefloor.Rather,itbecomesadynamicquestion:Doestheathletehavethecapacitytokeephisspineefficientlybracedandstableandexpressfullposterior-chainrange-of-motionwhilepickingupsomethingandbreathinghardinastressfulenvironment?Wedon’tneedtodevelopanentirelynewsetofcorrelateordiagnosticmovementstounderstandwhatishappeningwhenpeopleliftsomethingofftheground.Rather,wesimplyneedtoseeandunderstandwhat’shappeningduringthemovementheisperforming.Thatmeansyounotonlyhavetounderstandwhythemovementisperformed,butalsohowtodoitcorrectly.
Repurposingtrainingsothatitalsoservesasadiagnostictoolisusefulonmanyotherfrontsaswell.First,it’sefficient.Systematicallyandeffectivelyassessingandscreeningformovementproblemsinathletescanbeanenormousmovingtargetatbestandacolossalexerciseinmisplacedprecisionatworst.Anysystemorsetoftoolsthathelpsusbetterunderstandwhatisgoingonunderthehoodisagoodthing.Here’sthekey:Anygoodassessmenttool,evenonethat’sbuiltonmovementcorrelatesratherthanactualmovement,needstobeeasilyscalable,meaningthatthemovementorexercisecanbeadjustedandappliedtoallathletes.Itneedstobetopical,addressingtheissuesthatthecoachisseeingthatday,withthatsetofathletes,withthosemovements.Ultimately,ithastobeabletorenderchangesthatboththecoachandtheathletecanobserve,measure,andrepeat.Overtime,thisdailycombinationoftrainingandassessmentfreesthecoachandathletetoworkthroughanddiscoverproblemssystematically.
Whatyouhavetorememberisthathumanmovementiscomplex
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andnuanced.Marryingthediagnosticprocesstothetrainingprocessensuresthatnostonewillgounturned.However,wecan’ttraineverymovementorenergysystemanathletemayuseinasingletrainingsession.Nordoweneedtoassessandaddresseverydeficiencyintheathleteinasingleday.It’salifelongprocessofidentifyingproblems,fixingthem,andthenexposingmoreholesintheathleticprofilewithmorechallengingstimulus.It’sanever-endingcycleofcorrectingproblemsandfindingnewones.Thisishowwebecomebetterathletes.
Thismodel,basedonthemovementsandtrainingoftheday,hastheaddedbenefitofbeingpsychologicallymanageableinscopeandpractice.Anyonecanfixoneproblematatime.Butthetypicallistofdysfunctionfortheaverageathleteisjustthat,alist.Themostimportantthingwecandoistogettheathletetotrainandaddresstheproblemsalongtheway.Small,consistentpositionalinterventionsdon’tcreateextreme,additionaltimedemandsontheathleteorthecoach.Thepriorityremainstraining,notresolvingwhatisprobablyalaundrylistofdysfunctioninonetrainingsession.
Ihaveyettomeetanathletewithperfectmotor-control,mobility,andbiomechanicalefficiency.Hell,mostofthereallysuccessfulathletesIknowaredumpinghugeamountsoftorque,bleedinghorrendousamountsofforce,andmissingkeycornersintheirrange-of-motion.Yettheyarestillthebestintheworld.Aten-orfifteen-minuteinterventionperformedonthespot,withinthecontextofthecurrenttraining,ismanageableandsustainable.Themoderntrainingsessionisalittlemiracle.It’safrantic,compressedsessionofteaching,nutritionalandlifestylecounseling,strengthwork,skillwork,metabolicconditioning,andmobilitywork.Layeringcomplex,time-demanding,fullbodydiagnosticmovementsandinterventionsontopofacrampedtrainingsession,especiallyifyou’retrainingseveralathletesatonce,willonlymakeyouthrowyourhandsupandreverttoawait-till-they-breakmodel.Butifacoachisabletoprogramafewspecificfixesforthedemandsoftheday’smovements,thenthecoachwinsandtheathleteis
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abletoembodytheconnectionbetweenmobilizationandimprovedpositioning.Athletesarebothgreedyandsmart—greedyinthattheywilldowhateverittakestogetbetterintheshortestamountoftimepossible,andsmartinthattheywillabsolutelyrepeatspecificpracticesandinterventionsthatimprovetheirperformanceortakeawaytheirpain.
Thesecondbenefitofusingtrainingexercisesasadiagnostictoolisthatitshiftstheissuesoflostorpoorpositioningfromtherealmofinjurypreventiontotherealmofperformance.Thishastwofoldimplication.Thefirstisthatitdivertstheathlete’sfocusfromtaskcompletion.“Well,Ididn’tgethurt,mykneesaren’tinpain,andIhaveanOlympicgoldmedal,sowhyshouldIcareaboutinjuryprevention?”But,ifwefocusonoutput,theathleteisinaconstantstateofchasingperformance,ofekingoutsmallchangesinposition,efficiency,workoutput,poundage,andwattage.Ourgoalisn’tjusttomakethebestathletesintheworld.Ourgoalistomakethebestathletesintheworldbetter.
Thesearethemetricsthatmatter,becausefunctioningwellisneveraforce-productionorawork-outputcompromise.Wedon’thavetomakethebinarychoicebetweensafetyandaworldrecord,sacrificingonefortheother.Ifwechaseperformancefirst,wegetinjurypreventioninthebargain.Ifweobsessoverthereasonsbehindpoorpositioning,wegetbettermechanicaladvantage,improvedleverage,andmoreefficientforceproduction.Forexample,improvedhipmechanicsmaymeanachangeinthetotalrange-of-motionoftheathlete’ship,butwhenittranslatesintoaworld-recordsquat,itactuallymeansalittlemoretotheathlete.Whenweareabletoimprovearower’sthoracicextension,shewilldefinitelysittallerontheseatandhavebettershouldercontrol.Butwhenshenoticesgreaterwattageoutputanddecreasedtimes,sheisabelieverandwillreproducethephenomenonherself.
Usingthetrainingmovementsofthedayasaninstantaneousandongoingdiagnosticscreeningtoolservesathleticdevelopmentinotherwaysaswell.Forexample,assessinganathleteformechanicaldysfunctionwithcommonscreeningprocessesisprimarilyasnapshot
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ofthatathleteonthatday.It’snotuncommontorunintoathleteswhohaverecentlyacquiredtissuestiffnessafterabrutaltrainingmicro-cycle,tournament,orprolongedmission.Programmingdiagnostic/mobilityworkbasedonawell-roundedstrength-and-conditioningprogram’sdailymovementisaroving,built-in,periodizedsystem.Nothingismissedaslongasanathleteisperformingmovementsthatexpressfullrange-of-motionandmotor-controlwithinthoseranges.Thisleadstoanotherusefulchangeintheconceptualframeworkofwhatthegymcanandshouldbe.
TheGymIsYourLabThemodernstrength-and-conditioningcentershouldbeconsidereda
human-performancelaboratory.Thegoalofboththecoachandtheathleteshouldbetoexceedanystrength,speed,ormetabolicdemandtheathletemightneedinlife,sport,orshiftontheSWATteam.Itshouldalsobetheplacewherethecoachandathletehuntouteverypositionalinefficiency,everypoormechanicaltendency,andeverydefaultorcompensatorymovementpattern.Whereelsecantheathletesafelyexposehismovementandtissuedysfunctions?Thetrainingcenter/labisacontrolledenvironmentwherethecoachandathletecansafelyandsystematicallylayerskillprogressionswhilesimultaneouslyaddressingmechanicalandrange-of-motionissues.
Thehallmarkofanygoodstrength-and-conditioningprogramistwofold:toconsistentlyandroutinelychallengeboththestrengthandfitnesscomponentsofanathlete’sconstitution,andtoexpressmotor-controlunderawidevarietyofdemandsandsituations.Forexample,mostmovementscreens,quick-movementtests,orrange-of-motiontestsareperformedstaticallyandwithoutanyexternalload.Theproblemisthatthesetestsdon’tevencomeclosetoreplicatingreal-lifedemands,muchlessthoseofasportorcombatmission.Butiftheparadigmisaltered,andifthestrength-and-conditioningprogram
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continuouslychallengesanathlete’spositionwiththeadditionalstressesofactualload,metabolicdemand,speed,andcompetition,thereislittledoubtthattheathlete’sconditionedtendencies,defaultmotorpatterns,andtruephysicalselfwillberevealed.
Let’suseasimpleexampletohelpillustratemypoint.WeregularlyseeathleteswhocancorrectlyperformanoverheadsquatwithaPVCpipe.Thisisthemostchallengingsquatiterationbecauseithashighhipandankledemands:Theathletemustkeephistorsoabsolutelyuprightandhisshouldersstablewhiletheloadislockedoutoverhead.Butwhatifwetakethatsamepersonandhavehimorherrun400meters,thenoverheadsquatanythingheavierthanabarbellformorethanafewrepetitions,allwhilecompetingagainstsomeoneelse?Weendupwithatotallydifferentathlete.Andallwedidwasaddalittlebitofvolume,intensity,stress,andmetabolicdemandtotheoverheadsquat.Veryquickly,andverysafely,wemaketheinvisiblevisible.
Thepointisthattheathletewhoflashesthequicktestwillsometimesfallapartunderreal-lifeworkingconditions.Wejusthavetoadjustload,volume,andintensitytomatchtheabilitiesandcapacitiesoftheathlete.Wedothisnotonlytoexposeholesintheathlete’smovementprofile,butalsotomakeherstronger,faster,moreexplosive,andamorecapablehumanbeing.Inotherwords,ifyou’recoachinganathletewhohasperfectformandfasttimes,youneedtouptheweight,volume,andmetabolicdemands,aswellasintroducemovementsthatrequireahigherdegreeofmotor-controlandmobility.Weshouldbeseekingthresholdswhereourathletesbegintobreakdown,andusethatnotonlyasanassessmentanddiagnostictool,butalsoasawaytomaketheathletebetter.
Coacheshavealwaysdonethisinthegym,buttypicallyonlybychallengingtheathletewithloadandsometimeswithrepetition.It’snotanaccidentthatsomeofthebeststrengthcoachesontheplanetwillregularlyadvocateforatwenty-plus-repsquatset,oramaximalfifteen-repsetofoverheadsquats.Therearegreatathleteswhocanbuffertheir
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movementdysfunctions—meaningthattheycanhidetheirmobilityrestrictionsandpoortechnique—forshortperiodsoftime,butregularlyloseeffectivepositioningwhentheybegintofatigueevenalittle.Butifanathletehasthemobilityandmotor-controltomaintainastablespine,hips,andkneesduringabrutalworkingcoupletofheavyfrontsquatsandrunning,thenthatathleteismorelikelytobeabletoreproducethatefficientmechanicalpositioningwhenitmattersthemost(say,inthelast500metersoftheOlympicrowingfinal).
AsIsaid,thegymisthelab.It’spracticallyimpossibleforacoachtofollowaroundhundredsofathleteswhilethey’reengagedintheiractualsportinordertospotmovementerrors.Thatcoachwouldnotonlyhavetobeaworld-classexpertinhundredsofsportsandhaveperfecttiming—catchingtheathletewhenheorshejusthappenstobreakdown—hewouldalsoneedtheskillsettocorrectthosefaultswithinthecontextofthatparticularsport.
Fortunately,strength-and-conditioningcoachesdon’thavetobeanexpertineverytrainingmodalitytoidentifyandfixproblemsthatarespecifictoanathlete’schosensport.Alltheyneedtodoisrepurposethetrainingmovementssothattheyalsoserveasdiagnostictools.Thatcoachwillbeabletoobserveandhighlighteveryaspectofanathlete’smovementqualityandfixthesuboptimalpieces.
Thiscoach/athlete/test/retest–centricmodelmovesthestrength-and-conditioningprogramtotheheartofathleticdevelopmentandtheheartofanyhuman-performance/resiliencymodel.Aprogramthatisorganizedaroundchallenginganathlete’smovementcapacitieswithload,speed,cardiorespiratoryandmetabolicdemand,andstressleavesveryfewbodyandcapacitydysfunctionstonesunturned.Forexample,weregularlyworkwithworld-classathleteswhocannotperformthemostbasicandlightdeadlifting,squatting,orpushupswithouthorriblydysfunctionalmovement.It’snotsurprisingthatthesesameathleteshavedifficultymaintainingdecentspinalorshoulderpositioningattheendofarace.Ifanathleteunderstandstheprinciplesof,say,midline
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stabilizationandshoulder-torquedevelopment—bothofwhicharecoveredinthisbook—hewillbeabletoapplythoseprinciplestoanothersetofmovementdemands.Runningisjustmaintainingabracedandneutralspinewhilefallingforwardandextendingthehip.Androwinglooksanawfullotlikeperformingalightdeadliftwhilebreathingreally,reallyhard.Forthestrengthcoach,thisisinvaluableinsight.
Theroleofthecoachistopreparetheathletephysicallyforthedemandsofhissport(evenifthissportislifeorcombat),andserveastheathlete’schiefmovementandmobilitydiagnostician.Thegoalofeverylab/gymistoreadytheathletefornewskillandtaskacquisition.Theathletewhohasfewmobilityrestrictionsandunderstandsandhasbeentraininginprinciple-basedmovementisliterallyablankcanvasforthecoach.Itdoesn’tmatterifyou’veneverwrestledorplayedvolleyballbefore:ifyouunderstandhowtogetorganized—howtostabilizeyourtrunkandcreatetorqueinyourextremities—youentertheplayingfieldwithadistinctadvantage.
Remember,classicalstrength-and-conditioningmovements(gymnastics,Olympiclifting,powerlifting,sprinting,etc.)arethevocabularyofthehumanmovementlanguage.Sportdoesn’treallylookexactlylikesquattingandbenching.Butifweconnectthedotsforourathletes,drawingtheirattentiontotheprinciplesinherentinthesemovements,theycanapplythoseprinciplestothenewsetofvariablesthatistheirsport.Ican’ttellyouhowmanycallswegetfromcoacheswhowanttothankusforpreparingathletesforoptimalcoaching.
Thinkaboutitlikethis:Ifapersonunderstandsgrammarandspelling,thenhecanwriteasentence.Ifafootballplayerunderstandshowtocreateshouldertorqueoffabarbellorpull-upbar,he’llbeabletofindthestableandeffectiveshoulderpositionneededtotackleanotherplayer.Conversely,ifthecoachobservesthattheathleteloseseffectiveshoulderstabilityinthebottomofabenchpress,thatpatternwillprobablypresentasamorevulnerableandlesseffectiveshoulderpositionduringtackling.
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YouAreanAmazing,Adaptable,HealingMachine
Thehumanbeinghasanimmensecapacitytohealitself.Atanyage,andinnearlyanystate,thehumananimaliscapableofanincredibleamountoftissuerepairandremodeling.ClearlytornACLsdon’tmagicallyreattach,andherniatedlumbardisksareslowtoheal,butthehumanbodywilltakeatonofabuseforareallylongtimebeforeitfinallygivesupthefight.
Forexample,IwasinanelevatorinLasVegasafewyearsagowithanothercoachwithwhomIwasteachingacourseonhumanperformanceatalocalgym.Onthewaydown,theelevatorstoppedandawomangoton.Thiswomanwasatleastaswideasshewastall.Shewasholdingoneofthoseverylong,fifty-plus-ouncebeercupswithabigstraw,carryingabagofpastries,andsmoking.Thebestpartwas,sheapparentlyfeltgreat!Shewasstokedandactuallyflirtedwiththetwoofusduringourshorttimetogether!Whenshegotout,webothlookedateachotherinawe.IthinkIspokefirst,“Well,thatprovesonething.Humanbeingsareveryhardtokill.”
Thisistheproblem:Ourbodieswillputupwithoursillymovementandlifestylechoicesbecausetheyhaveafreakishamountoffunctionaltolerancebuiltin.Weshouldn’t,however,maketheclassicerrorofconfusingthismiraculousgeneticinheritancewithatacitrationalizationforeating,sleeping,ormovinghoweverweplease.Thisincrediblemountainofawomanillustratesalargerpoint:Mostofthetypicalmusculoskeletaldysfunctionthatpeopleandathletesdealwithisreallyjustpreventabledisease.
Whenthinkingaboutmovementdysfunction,it’susefultoclassifypainandinjuryinfourcategories,whichI’veorganizedhereaccordingtofrequencyofoccurrence:
Thatwhichaccountsfor2percentofmovementdysfunctionina
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typicalgym:
1.Pathology(somethingseriousisgoingonwithyoursystem)2.Catastrophicinjury(yougothitbyacar)
PathologyThiscategoryisintherealmoftraditionalmedicine,andanygood
practitioner/coachisthinkingonthislevelduringanyconversationwithanathlete:“Idon’tthinkit’sjustbackpainyou’reexperiencing.Itsoundslikeyouhavethemakingsofakidneyinfection.”Or:“Idon’tthinkyou’reovertrained.Basedonthatbrightredringaroundthatsuspiciousbiteonyourarm,youmayneedtogetcheckedoutforLymedisease.”Thesearebothreal-lifeexamplesandwhyagoodclinicianalwaysasksaboutchangesinbladderorbowelfunction,unaccounted-forweightlossorgain,nightsweats,dizziness,fever,nausea,orvomiting—justtomakesurethat“kneepain”isn’t“kneecancer.”Wetellourcoachesthatifsomethingdoesn’tfitaboutthewayathletesaretalkingabouttheirmusculoskeletalissues,theyshouldalwayspuntthemtotheirphysician.Pathologyisdealtwiththroughtraditionalmedicineandhonestlyaccountsforaboutawhopping1percentorlessofthetypicalproblemsweseeinthegym.
CatastrophicInjuryThiscategoryincludesgettinghitbyacar,jumpingdownwindoutof
anairplaneatnightandlandingonastump,orhavingathreehundredpoundlinemanrollintoyourknee.Thisiswheremodernsportsmedicineexcels.Badthingsaregoingtohappentosoldiersandathletesworkingtotheirlimitsintheirrespectivefields.Reconstructionandinjury-managementcapabilitiesareatanall-timehigh.Fortunately,exceptforwoundedwarriors,thiscategoryalsofallsintothe1percentbucket.
Soifwehaveaccountedforroughly2percentofthetypical
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movementdysfunctionwecatchinthegym,wheredotheother98percentreside?Simple,theyresidewithinthepreventable-diseasecategoriesofovertensionandopen-circuitfaulting.
Thatwhichaccountsfor98percentofallthedysfunctionweseeinthetypicalathlete:
3.Overtension(missingrange-of-motion)4.Open-circuitfaults(movinginabadposition)
OvertensionWeregularlyobserveathleteswholacksignificantrangesofmotion.
Forexample,it’snotuncommontoseeanOlympicmedalistmissing50percentormorerange-of-motionintheanterior-chainsystemofthehipsandquadriceps.Imaginehavingdinnerwithagoodfriendandnoticingthathecan’tbendhiselbowpast90-degrees.
“What’swrongwithyourelbow?”you’dask.“Oh,nothing,”he’dsay.“Ijustsetthebenchpressworldrecord.But
myneckandwristkillmeeverytimeIeat.”Thisexamplewouldbesillyexceptthatitisnotunusual.Ingeneral,
though,itoccursinlesssociallycripplingjoint/tissuesystemsliketheankle,shoulder,andhip.Anddon’tjustthinkflexion(bending)andextension(straightening).Fullrange-of-motionhastoincludeyourbody’srotationalcapacitiesaswell.Moveyourhandtoyourfaceasifyouaregoingtoeat.Isthereresistanceinthisrange-of-motion?Thereshouldn’tbe.Yourlimbsandjointsshouldgetstiffnearend-rangeandthensuddenlystop.Theyshouldnotbelimitedinrangenorbeexcessivelystiffthroughfullrange-of-motion.Eithersymptomisasimplesignthatyourtissue-basedmechanicalsystemisovertensioned.Putsimply,you’remissingnormalrangesofmotionasaresultofyourtighttissues.
Innearlyeveryathleteweevaluateforcompensatedmechanicsor
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forinjuredandpainfultissues,wefindanobviousandsignificantrestrictioninthejointsortissuesimmediatelyaboveorbelowthesiteofthedysfunction.Achillestendinopathy?Weirdthatyourcalfisbrutallyshortandstiffandthatyouranklehasnodorsiflexion.What?You’vewornaholeinyourkneecapandhavechondromalacia?I’llbetthatyourhipextensionislimitedandthatyoudon’thavefullrange-of-motioninthetissueofyourupperleg.Toputitsimply:Ifyouhaveanklepain,chancesaregoodthatyourcalvesaretightandarepullingonyourankle,limitingyourrange-of-motion.Ifyouhavekneepain,chancesaregoodthatyourquads,hips,hamstrings,andcalves(allthemusculaturethatconnectstoyourknee)arebrutallytight.It’snomysterywhyyouhavepain:Youcan’tgetintothecorrectpositionsormovewithgoodformbecauseyou’remissingkeyrangesofmotion.Mitigatingovertensionedsystemsusingmobilizationtechniquesfeeds“slack”tothe“injured”site,reducinglocalizedjointpainbyimprovingtheefficiencyofthesystem.
Here’sananalogy:Atighthingeonadoorwillhaveapileofdustunderneathit.Soifthetissuessurroundingyourknee—quadsandcalves—aretight,youwillliterallyhaveapileofmeniscusdustunderneathit.Thebrutallystifftissuesupstreamanddownstreamofthejointcauseamechanicaldeformationthataffectshowthejointmovesandoperates.
It’simportanttonotethatwhenwehavetraditionallythoughtofovertensionedtissuespairing,like“hamstringsandbackpain,”1wehavetypicallylaidthelion’sshareofculpabilityonthe“shortmuscle”aspectofthesystem.Butit’snotthissimple.Muscle“length”isafarmorecomplexphenomenoncomprising,amongotherthings,intramuscularstiffness,neurodynamics,motor-control,hipandjointmechanics,andevenhydration.Whatdoesultimatelymatter,however,isthatifthesystemisovertensioned,itneedstoberemedied—byaddressingpositionandrange-of-motionrestrictions.
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Open-CircuitFaultsThiscategoryencompassesmostoftheseriousathletictraumain
theworldofstrength-and-conditioning.InjurieslikeACLtears,flexion-relateddiskherniations,tornbicepstendons,labraltearsofthehipandshoulder,andtornAchillestendonsbelonginthiscategory.Yourbodyisasimplemechanicalsystemcomposedof“wet”biologicaltissues.Itoperatesbestwhenitisabletocreateideal,stablepositionsbeforeitgeneratesfreakishoutputsofpower.
Infact,mostpeoplearefamiliarwiththemaximthatfunctionalmovementbeginsinawaveofcontractionfromthecoretosleeve,fromtrunktoperiphery,fromaxialskeletontoperipheralskeleton.Thisprincipleisagoodexampleofthebodyoperatingbestwhenallofitscircuitsareclosed—spinestableandbraced,hipstable,shoulderstable,anklenotcollapsed,etc.—beforemovementisinitiated.Theproblemisthatthebodywillalwaysbeabletogenerateforce,eveninpoorpositions.Thisisnotunlikebeingabletotemporarilygetawaywithdrivingyourcarwithnooilintheengineorwithaflattire.Sure,youcandoit;itjustgetsexpensive.Yourbodywillalwaysdefaulttoa“secondary”or“secondorder”systemofstabilization.
Here’sanexample:Childrenwithcerebralpalsyhavedamagedmotor-controlsystemsintheirbrains.Theyarecognitivelyintact;theyjusthaveaspectsofmovementthataren’twellcontrolledinthebrainitself.Yetthesechildrenareabletoambulatedespitethis.Theirbodiesarecleverenoughtodefaulttoacollapsedarchandankle,internallyrotatedandvalgusknee,internallyrotatedandimpingedhip,andoverextendedlumbarspine.Thesekidsareliterallyabletoleveragetheirtissuesintosecondarypositionsofstabilitythatturnouttobequitefunctional—untiltheywearout.Thesepositionsshouldlookfamiliartoanyonewatchingaheavyfrontsquatgonewrong.Ifyoudon’torcan’tcreateastablepositionfromwhichtogenerateforce,yourbodywillprovideoneforyou.Youdon’tneedtoaddressyourankleorhiprange-of-motion;yourbodywilladdressitbyturningyourfeetout.Youdon’t
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needtoworkonrestoringanteriorhiprange-of-motion;yourbodywilloverextendatthelumbarspine.
Open-CircuitFaultsInclude:RoundedbackShouldersrolledforwardOverextendedlumbarspineFeetturnedoutHeadtiltedupordownElbowsflaredout
Hereinliestheproblem:Wehaveconfusedfunctionalitywithphysiology.Positionsthathaveservedusfunctionally—likejumpingandlandingwithfeetlikeaduck’s—quicklybecomealiabilitywhenspeed,load,orfatigueisintroduced.Sure,youcanliftheavyloadswitharoundedback(defaultspine-stabilityposition)foralong,longtime,butatsomepointyourtissueswillfail,resultingissomekindofinjury.Eventuallythose“offlabel”tissueuseswithwhichyouexercisedandmovedsofreelywillexpire.
Theimplicationsofthisconceptareincredible.MostoftheACLinjuriesintheworldare…preventable,especiallyinchildren.Mostoftheshoulderdislocationsweseeare…preventable.Mostoftheherniateddisksweseeare…preventable.Remember,yourtissuesaredesignedtolast110years.Youjusthavetoknowwhatthestable,tissue-saving,catastrophe-avoidingpositionsare.And,youhavetopracticethem.Alot.
YouCannotMakeBasicAdaptation
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ErrorsAsIsaidearlier,Iwillteachyouhowtousethesafestandmost
effectivepositionsforyourbodysothatyoucanoptimizeperformanceandresolvepainanddysfunction.Butbeforemovingontotheactualdiagnostics,movement,andmobilizations,it’simportantforyoutounderstandthatlifestyleerrorshaveadirectimpactonhowwellorhowpoorlyyoumove.Let’saddressthesenowandsetthefoundationforyoursuccess.
Wecannotmakebasicerrorsinourlifestylesandexpectourbodiestobeabletoabsorbtheconsequenceswhenweareworkinginaperformance-biasedparadigm.Forexample,itispossibletomakefundamentalerrorsinhydration,nutrition,sleep,andstressandnotsufferanydirectimpactonourellipticalbicepstraining.However,everyathleteatthetopofhisgamecanmakedirectcorrelationsbetweentheerrorslistedaboveandhispotentialforcreatingsignificantdecreasesinperformanceoutputs.Beingdehydratedbyeven2percentcancauseadecreaseinVO2outputof5percentto10percent.Lessthansixhoursofsleep?Sayhellotoelevatedblood-glucoselevels(thinkpre-diabetes).Stressedout?Forgetaboutgettingahealthyadaptationresponsetothatcrushinglydifficultworkout—youwillsimplygetcrushed.
Thelessobviousimplicationoflifestylemaladaptationisontheathlete’stissues.Connectivetissue,menisci,spinaldisks,fascia,articularcartilages,tendons,andligamentsallsufferfromtheimmediateanddownstreameffectsofunhealthylifestylechoices.Managingandoptimizingthelifestyleaspectsofsportsperformancearecertainlybeyondthescopeofthisbook,butIwouldberemissifIdidnotmentionthatweregularlyobservesignificantchangesinanathlete’smobility(andultimatelyposition)whenhebeginstoaddressandcorrectthesevitalaspects.
AdaptationErrorsInclude:
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Nowarm-uporcooldownSleepdeprivationDehydrationPoornutritionProlongedsittingChronicinflammationStressInsulininsensitivity
It’seasygetoverwhelmedwhenyouconsiderhowcomplicatedhumanmovementcanbeandhowmanydifferentaspectsofyourlifedirectlyaffectmechanicsandtissuehealth.Butunderlyingallofthisbeautifullycomplextechnologyisasimpletruth:Yourbodyhasanamazingcapacitytodealwithyourpoormechanics.Italsohasanextraordinarycapacitytoself-correctwithjustalittleinput.
Allhumanbeingsshouldbeabletoperformbasicmaintenanceontheirbodies.Itisbothahumanrightandaresponsibilitytounderstandhowyourbodyworks.
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CHAPTER2
MIDLINESTABILIZATIONANDORGANIZATION
(SPINALMECHANICS)
Throughouthistory,advancedthinkershaveharpedontheimportanceoftighteningthebody,bracingtheabdomen,andstabilizingthetrunk.The“coretoextremity”conceptisnotanewidea.Ifyoudon’torganizeyourspineoptimally,youcan’tstabilizeandtransmitforcetotheprimaryenginesofyourhipsandshoulders.Thisresultsinstaggeringlossesofstability,force,andpower—allofwhichcouldbeotherwisechanneledintofusion-reactor-hotathleticperformance.
Yetthespineremainstheweaklink.Inmyphysicaltherapypractice,Iseetrunk-relatederrorsandweaknessesamongtheworld’sbestathletes.Astable,well-organizedspineisthekeytomovingsafelyandeffectivelyandmaximizingpoweroutputandforceproduction.Sowhydosomanyathletesregularlycommitfundamentalspinalsinsthatimpedeperformanceandinviteinjury?
Thereareafewreasons.Forstarters,manyathletesfocusoncompletingtheliftormovementwithlittleornoregardforgoodform.Speedisoftenpartofthisequation,too.Consideranathletecraninghisheadbacktoreachhischinoverabarduringapull-up.Afterall,it’sstillpossibletogeneratehugeamountsofforcefromabadpositionwithoutimmediate,overtnegativeconsequences.I’veseenathletesliftenormousloadsfromroundedandoverextendedpositionsandwalkawayunharmed,grinningfromeartoear.Thisisn’talwaysbad,andbythatImeanthatitmaybeaconsciouschoicebyaprofessionalathletewhohasmeasuredwhathestandstogainagainstthecost.Oneexample:thepowerlifterwhochoosestoroundhisbacktobreakthe
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deadliftworldrecord.Heknowsdamnwellhe’sflirtingwithpotentialinjury,buthe’swillingtotaketherisk.Anotherexample?TheMajorLeaguepitcherthrowingfastballsat100mphislessconcernedwithhiselbowthanwithamulti-million-dollarcontract.Again,theseareconsciouschoices.
Formostathletes,however,theriskisnotworthit.Movingincorrectly,especiallyinatrainingenvironment,notonlyincreasessusceptibilitytoinjury,itdevelopsandreinforcesfaultybodymechanicsthatwillexactpaymentduringmorecomplexmovements.Patternsrepeatedinpracticewillberevealedatgametime.Roundingyourbackforadeadliftwillensurethatyoutacklewithaflexedspine.Yourdysfunctional,overextendedspine,pushuppositionwilltransfertooverextensioninyourrunning.Sure,thereisastrengthstimulusofsorts,but—andthisisacriticalmessageIwantyoutohear—sacrificinggoodformwillcannibalizeyourpotentialbenefits.Hearthistoo:Youmaygetawaywithpoorformatfirst,butpoormechanics—whetherroundingyourshouldersinadeadliftorslumpinginyourcomputerchair—willultimatelycomedownhardintheformofpainandinjury.
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Athleteswhoaren’tawareofthesefundamentaltruthswillcompromiseformbydefaultwhentrainingandcompeting.Ofcourse,they’dneverdothisiftheyimmediatelyfelttheconsequencesoftheiractions,butoftentheydon’t.AsI’vesaid,youcanliftwitharoundedback,runlikecrap,andsitatyourcomputerwithyourneckandshouldersroundedforalongtime…untilyoucan’t.That’swhenyourbodyoffersupsomehardtruths—thatyou’vebeenmovingincorrectlyorthatyou’vebeenhangingoutinbadpositions.Anditdoesn’tjustwhisperinyourear;itcramsthemessagedownyourthroatbyzappingyourabilitytogenerateforceandopeningthefloodgatestopain.
Anotherproblemthatkeepsathletesfromprioritizingmidlinestabilizationororganizingthespineproperlyisthepractice-makes-perfectparadigm,whichcoachesunfortunatelyreinforce.Factis,wedoagreatjobcelebratingthecompletionoffiftypushups,butwehaven’tdoneagoodjobofidentifyinglossofgoodspinalpositioningforour
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athletes.Ifyouaccomplishedsuchataskwithabackthatlookslikeasnakethat’sbeenhitbyacar,you’vejusttaughtyourselftogeneratepressingforcefromthatbrokenspinalposition.Andexerciseisonlythehalfofit.Ifyousitatacomputeralldaywitharoundedback,itshouldn’tcomeasabigshocktoyouthatyoucan’tbraceyourspineinagoodpositionandstabilizeyourshouldersduringloadedathleticmovements.
Thenagain,athletesaren’tcompletelytoblame.Manysimplylackamodelforbracingtheirspine(nottomentionthefactthatmostchairsaredesignedforaestheticsnotfunction).Whiletrainerswilltalkobsessivelyaboutcorestrength,posture,andbracing,theyseldomteachathleteshowtoorganizeandbracetheirspineasanindependentsequence.Instead,theyattempttoingrainmidlinestabilizationinathletesastheypracticecomplexmovements.Thisisliketeachingachildhowtorideabikeandjuggleatthesametime.Thechildmightgetthejugglingpartdown,butthereisagoodchancehewillcrashthatbikeintothenearestmailbox.Whenmidlinestabilizationisn’ttaughtbyitself,theresultisoftenpoorbracingstrategies.Andpoorbracingstrategiesultimatelyleadtoahostofbiomechanicalcompromises.
ThreeReasonsforBracingYourSpineThereisastep-by-stepblueprintforstabilizingyourspine:It’scalled
the“bracingsequence.”ButbeforeIdelveintothat,youshouldunderstandthereasonsforprioritizingspinalmechanicsovereverythingelse.
First,learninghowtobraceyourspineinagoodpositioneliminatesoneofthegreatestthreatstothehumananimal:injurytoyourcentralnervoussystem(CNS).Ifyouinjurethemeniscusinyourknee,youcanstillsoldieron—youcanstillrun,stillfight.Itmightnotbeallthatpleasurable,butyoucangoonwithyourlife.Ifyouherniateadiskorinjureafacetjoint,ontheotherhand,it’sgameover:Thewholehumanmechanicalsystemshutsdown.Youareunabletorun,lift,move
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quickly,reproduce,havefun—youcan’tdojacksquat.Anditisnotaminorinterruption;potentialinjuriestoyourspineareahardbelltounring.Therewillbealong,brutallyslowhealingprocessonthedocket.Inmypractice,ifanathletehasalittlespinaltweak,it’saminimumoftwodaystogetthatathletebackintotraining.Andthat’sforaminorpositionalfault.Weregularlygetcallsfromathleteswhohavemissedaweekortwoafteraminorspinetweak.Thisistwoweeksofpreparation(nottomentiontwoweeksofless-than-optimallifeexperience)missedbecauseofasimpleandpreventabletrunk-relatederror.Stillthinkthatthatextrabacksquatwithanoverextendedlumbarspinewasworthit?
Second,adisorganizedspinewillleadtomechanicalcompromises.Forexample,Iregularlyrunintoathleteswholookasiftheyhavehorriblyrestrictedposterior-chaintissues—specificallytheirhamstrings.Oldschoolthinkingwouldhaveusfixtheproblembystretchingthosestiffcablesrunningdownthebacksofthelegs.Whilethismayinfactimprovehamstringflexibility,itdoesn’talleviatethebackpain.Whatwe’vefoundisthatifwesimplyorganizeanathlete’sspineintoabraced,stableposition,range-of-motionimprovesbyupwardsof50percent.Thisiswhyweprioritizemidlinestabilizationandgoodmovementmechanicsovermobilizationtechniques,becausewhatoftenlooksliketightmusculatureisreallyjustthebodyprotectingthenervoussystem.Sobeforewehavesomeonesmashthecrapoutofhishamstrings,wemakesurehisspineisinagoodposition.
Third,whenyoulosespinalpositioning—head,ribcage,orpelvicfault—youpotentiallyshutdownforceproductionandlosetheabilitytostabilizeyourhipsandshoulders.That’sright,yourshoulderandkneepaincouldstemfromyourtrunkinstability.
Toclarifythis,thinkofyourtrunkandspineasachassisfortheprimaryenginesofyourhipsandshoulders.Ifyourspineisinabadposition,creatingasafe,functionallystablehip,knee,ankle,orshoulderpositionisimpossible.Again,that’swhywefixspinalpositioningbeforewegoafterthepoormechanicsortissuerestrictionsattheshouldersor
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hips:You’llneverfixthosebigenginesifthechassisisbroken.Soitdoesn’tmatterwhatisgoingonatyourshoulder,elbow,knee,
orankle—whetheritisamotor-controlormobilityissue:Ifyourspineisoutofwhackyou’renevergoingtobeabletofixtheproblem.
TheBracingSequenceToreiterate,peopledefaultintomechanicallyunstablespinal
positionsforthreereasons:
1. Theyhaveatask-completion,get-the-job-donemindset.2. They’veingrainedpoorpositionsandmovementpatternsin
theirtrainingandday-to-daylife.3. Theydon’thaveareproducible,all-encompassingbracing
strategythattransferstothemajorityofmovements.
Thebottomlineisthatyouneedtohaveaconsciousplanforbracingyourspineinaneutralposition,astep-by-steptemplatethatwillgiveyouthesameresultseverysingletime.Thatway,whenyou’retired,scared,orunderstress,yourdefaultmotorpatternisthesame:yourevertbacktothesamemechanicallystable,neutrallybracedspinalposition.
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BracingSequence
STEP1Squeezeyourbuttashardasyoucan.
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Thefirstthingyouneedtodoissetyourpelvisinaneutralposition.Toaccomplishthis,positionyourfeetdirectlyunderyourhips—keepingyourfeetparalleltoeachother—screwyourfeetintothegroundandsqueezeyourbuttashardasyoucan.Don’tthinkabouttiltingyourpelvis.Justsqueezeyourbutt.Youwillalwaysendupintherightpositionbecauseit’syourbutt—thosegluteswereengineeredspecificallyforyourpelvisandspine.Alotofpeoplemistakenlythinktheycangettightbysimplyengagingtheirabdomen.Althoughthemusculatureofyourtrunkstabilizesyourspine,it’snearlyimpossibletouseyourabdominalstocontrolthepositionofyourpelvis.Forthatreason,youhavetouseyourbutttosettheposition.
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STEP2Pullyourribcagedown.
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Next,pullyourlowerribsin,balancingyourribcageoveryourpelvis.Imaginethatyourpelvisandribcagearetwobowlsfilledtothebrimwithliquid.Theideaistokeepyourpelvisandribcageneutralsothatliquiddoesn’tspillouteitherend.Ifyouoverextend,waterpoursoutthefrontofyourpelvisandoutthebackofyourribcage.Ifyouroundforwardintoflexion,waterpoursoutthebackofyourpelvisandoutthefrontofyourribcage.Althoughthisanalogyonlyappliestostandingperfectlyuprightinabraced-neutralposition—youcanstillbeinabraced-neutralpositionandhingeforwardorleanback—theideaistogetyourribcageandpelvisaligned.
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STEP3Getyourbellytight.
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Thenextstepistolockyourpelvisandribcageinplacewithyourabdominals.Youcan’tmovewithyourbuttsqueezedsoyouneedtolockinthepositionbyengagingyourabs.Thinkaboutitlikethis:Glutessetposition,absbraceposition.Andyouneedatleast20percenttensiontosetandmaintainabraced-neutralspinalposition.Tocorrectlyexecutethisstep,continuesqueezingyourglutes,takeinabigbreathofair,andthenexhale.Asyoulettheairout,engageyourabsandgetyourbellytight.Thinkaboutshrink-wrappingyourspinewithyourabdomenbypullingyourbellybuttontoyourspine.It’snotsuckinginorhollowing;it’snotevendrawingin;it’sstiffeninginplaceasyouexhale.Asthemusculatureofyourtrunkcompressestowardyourmidline,youcreateahigherintra-abdominalpressurearoundyourspine,creatinganevenmorerigidlever.Anotherwaytoapproachthisstepistothinkaboutliftingyourpelvicfloor,whichisexpressedwiththecommoncuesphinctertobellybutton.Withyourspineneutral,buttsqueezed,andyourbellytight(stiffeningasyouexhale),nowyoucanbreatheintothattightspaceoralreadycompressedspinalsystemasifyouwereputtingcompressedairintoasteeltank.Youdon’tmakethetanktightaroundtheair;youputairintotherigidtank(see“BreathingMechanics,”seehere).
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STEP4Setyourheadinaneutralpositionandscrewyourshouldersintoastableposition.
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Lastly,centeryourheadoveryourshoulders,andgazeforward.Thinkaboutaligningyourearsoveryourshoulders,hips,andankles.Asyoudothis,drawtheheadsofyourarmbonesback,spreadingyourcollarboneswide,andreleaseyourshouldersdown.Keepyourthumbspointedforwardandthinkaboutaligning.Note:Youdon’tneedtosqueezeyourshoulderbladestogether;justfeelthetipsofyourshoulderbladesreachingtowardyourhips.Thisputsyouinastablepositionandrepresentsastableshoulderposition.
Gothroughthisload-ordersequence,burningthechecklistintoyourmotorprogram,sothatyoucanreproducethesamestablepositioninanysituationorenvironment.Thistakestime.Inthebeginning,itmighttake20to30percentofyourmentalRAMjusttokeepyourshouldersinastable,externallyrotatedposition,yourabsontension,andyourbackflat.Youhavetocultivatethemindsetthatanythingthatisnotabraced-neutralspinalpositionisprobablygoingtokillyou.
Tobringawarenesstothebracingsequence,Idevelopedasimpleandeffectivemethodtohelpcoachesandathleteshighlightspinalpositioning.Icallitthetwo-handrule.
TheTwo-HandRuleThisisatechniquetohelppeopleseeandfeelthedifferencebetween
abraced-neutralpositionandabrokenposition,likewhenthey’reroundedforwardoroverextended.
Here’showitworks:Takeonethumbandputitonyoursternum—keepingyourhandsplayed,palmfacingdown—andpinyourotherthumbonyourpubicbone,creatingtwoparallelplanes.Thekeyistokeepyourhandsonthesamehorizontalplaneasyourribcageand
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pelvissothatanydeviationfromneutralwillreflectinachangeinhandposition.Ifyourhandsmoveapart,you’reoverextended.Ifyourhandsmovetogether,you’reroundedforward.
Althoughweshouldthinkofthespineasonecontiguousstablestructurewiththesamenervoussystemrunningthroughit,dividingitintopartsisaconvenientwaytospotspinalfaults.Thisiswhythetwo-handruleissoeffective:itbringsaheightenedsenseofawarenesstothesereferencepoints—pelvisandribcage—sothatyoucanstarttoidentifywhereyouoryourathleteislosingform.
There’sjustoneproblemwiththismodel.Wemissakeyreferencepoint,whichiseverybitasimportantasthepelvisandribcage—thehead.Infact,itwouldbeveryusefulifwehadathirdhandbecausetherearethreemainpartstothespinalsystem:thehead(cervicalspine),ribcage(thoracicspine),andpelvis(lumbarspine).Ifanyoneofthesepiecesisoutofalignment,it’sdifficulttocreateoptimalpositioning.
Whenusingthetwo-handruletobringawarenesstothebracingsequenceandspottingspinalfaults,don’tforgetthatyourheadisan
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essentialfactor:ifyourheadisoutofposition—meaningthatit’stiltedforwardorback—youcompromisespinalpositionandlosetheabilitytostabilizethestructuresofyourprimaryengines.TheTonyBlauertestisaperfectexampleofthis.
PelvicFloorDysfunctionWheneveryou’reinanoverextendedposition,yourpelvicfloor
turnsoff,whichcanunleashproblemsgalore,especiallyamongwomen.Forexample,oneofthethingsthathappenswhenwomenjumpandland,ormorecommonlywhenthey’redoingdoubleunders—meaningpassingaropeunderthefeettwiceperjumpwhenjumpingrope—isthattheyhavetroublecontrollingtheirbladder.(Andthisisoneoftheproblemswithdoingpikedoubleunders.)Fixingthisproblemisreallysimple:squeezeyourbutttosetyourpelvisinaneutralposition,andthengetyourbellytighttobracetheposition.Whatyou’llfindisthatalotoftheissuescausedbypelvicfloordysfunctionspontaneouslyresolveonceyourpelvisislockedintoaneutralposition.
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Whetheryou’reperformingdoubleundersorjumpingupanddown,youwanttogothroughthebracingsequence,keepyourshouldersback,andmaintainabdominaltensiontokeepyoupelvislockedinaneutralposition.
Ifyourbuttandabsareoffline,maintaininganeutralspinalpositionisnearlyimpossibletomanage.Youwillautomaticallydefaultintoanoverextendedposition.Thisisamechanismforlowbackpainandahostofotherproblems.
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I’veestablishedafigurefourlockonCarl’srightarm.Withhisarmstraight,spineneutral,fingerssplayed,andshoulderexternallyrotated,Ican’tbendhisarm.Butthemomenthelooksupordown,ordeviatesfromaneutralheadposition,hisarmbendsinstantaneously.Thisdrillreallyhelpstoilluminatethefactthatifyoubreakaneutralheadposition,itthrowsakinkintheentiresystemanddestabilizesthestructuresdownstream,makingitimpossibletomaintainanintegratedposition.
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Thesamethingoccursduringasquat.Themomentyouthrowyourheadback,youimmediatelydefaultintoanoverextendedposition.
Asyoucansee,themomentanathletedeviatesfromaneutralheadposition,youlosestabilityandtheflowofpotentialforcewithit.Andthisisnotlimitedsolelytothehead.Anytimeyouseeoneortwovertebralsegmentshingeorexpressgreaterdegreesofmotioninrelationtotherestofthespine—whetherit’sthehead,ribcage,orpelvis—creatingastablecarriageisnearlyimpossible.ThisiswhatIrefertoasalocal-extensionorlocal-flexionspinalfault.
Ifyouoverextendatyourlumbarspineasyouinitiateasquat,roundyourbackwhilepickingsomethingofftheground,tiltyourribcagebackasyourpressaweightoverhead,orcraneyourheadbacktoraiseyourchinoverthebarduringapull-up,you’recommittingalocalextensionfaultthatcompromisesyourentirebiomechanicalsystem.(Tolearnhowtocorrectthesefaults,seechapter5,“MovementHierarchy.”)
Thisiswhywehavetolookatthespineasacontinuum.Ifyou’re
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tryingtogenerateforceandonesectionofyourspineiswobblingbackandforth,you’redoomed.Notonlywillyouleakpower,butyou’llalsoriskcreatingsignificantspinalshearforcesacrossyournervoussystemandthestructuresofyourspine.You’reopeningthedoortodestructiveforces—intheshortrun,itcanshutdownforceproduction,andinthelongrun,itmayresultinspondylolisthesis,herniateddiscs,parsfractures,andstenosis.
Braced-NeutralStandingPosition
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Nowthatyouhaveamodelfororganizingyourspineinaneutral
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positionandcanspotlocalextensionfaults,youcanstarttoapplythebracingsequencetofundamentalpositionslikestandingandsitting.Whetheryou’reatwork,chattingwithafriendinthegrocerystore,orstandingatattention,yourbasicsetupisalwaysthesame:feetstraight,backflat,bellytight,headneutral,andshouldersexternallyrotatedinastableposition.
Don’tbethatguyorgalwhostandswitharmscrossed,shouldersrolledforward,backslouched,feetangledout,etc.Besidesdestroyingyoursquatandrunningmechanics,it’snotsexy.
Asyoucanseefromthephotos,Iprefertoplacemyhandsonmychestbecauseitputsmyshouldersinacomfortableyetstableposition,whichiswhatyoumightconsidermyactivestandingposition.Thisisjustapersonalpreference.Withmyhandsupandinfrontofmybody,I’mreadytodoprettymuchanything:Icandefend,attack,text,whatever.Butletmebeclear:I’mnotadvocatingthatyoustandaroundwithyourhandsonyourchest.It’sjustoneexampleofaneffectivestandingpositionthatgivesyoumovementoptions,whichisespeciallyimportantifyou’remilitaryorlawenforcementpersonnel.Youcanpositionyourarmsanywayyouwantaslongastheyareinanexternallyrotated,stableposition:ifyourshouldersareinternallyrotated(rolledforward)itputsstrainonthesystem,pullingyouintoaflexedposition.
Theotherissuehereisthatstandingwithyourbuttsqueezedalldayandkeepingyourabstightforprolongedperiodsoftimeisimpossible.Atsomepoint,yourmuscleswillfatigue,causingyoutodefaultintoaweakenedposition.(Nowonderyourbackiscookedafterstandingallday!)Theeasiestwaytotakealoadoffyourlumbarspineandreducetrunktensionistopropyourfootuponsomething.Youstillwanttomaintainamoderateamountoftension,withthegluteofyourgroundedlegactivated,butplacingyourfootonabarorashortstoolwillreducetheamountoftensionrequiredtokeepyourpelvisinaneutralposition.Youcanalsoleanyourbuttagainstabarstooltogiveyourlegsabitofa
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rest.Theideaistovaryyourpositionoftentoavoidfatigue,focusingonstayinginabraced-neutralpositionwhileyoutransitionfromonepositiontoanother.Ifyou’retyping,justbendyourarmstoabout90-degrees,andthenflipyourpalmsdown,rotatingfromyourelbows.
Thetakeawayisthis:Standingisatechniqueinandofitself.Justbecauseyouhaveaworkstationthatenablesyoutostanddoesn’tmakeyouimmunetomusclestiffnessandbackpain.Sure,youopenupyourhipsandturnonthemusculatureofyourlegs,butit’snotacure-all.Youneedtopracticethebracingsequenceandremainconsciousofyourpositionatalltimes.
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StabilizingYourHeadAndJawPositioning
Peoplewilldosomecrazythingswiththeirjawsinanattempttostabilizetheirheadandnecksystem.Forexample,ifsomeoneissurprisedorgettingreadytotakeapunch,he’llclinchhisjawtight.
Whatyouhavetorememberisthatyourjawisalargeopencircuitrightinthemiddleofacomplexandveryimportantkineticchain.Toavoiddefaultingtoacompensatedheadorneckposition(i.e.,Olympic-lifteryawn),youneedastrategyforsettingyourjawinagoodposition.
Thegeneralrecommendationisthis:Relaxyourface,pinyourtonguetotheroofofyourmouth,jammingitbehindyourteeth,andcloseyourjaw.Thiswillallowyoutocreatetensioninyourjawwithoutclinching,openingyourmouth,shorteningyourneckflexors,orcompromisingbreathingmechanics.It’sthatsimple.Thereareevencompaniesthatbuildspecificmouthguardstohelpfacilitatethis!
Braced-NeutralSittingPositionIhaveasaying:Sittingisdeath.Sure,sittingcausesmuscle
tightness,butthat’snotall.Longperiodsofsittingdevouryourpotentialforpeakathleticperformance.Thisiseventruerforthosewhospendseventoninehoursadaysittingincompromisedpositions,inchairsdesignedprimarilyforaesthetics,notfunction.It’snowonderyoufeellikeabroken-downmessandexperiencebackpain,shoulderpain,hippain,andcarpaltunnelagonyaftersittingonaplane,inacar,oratyourdeskatwork.You’veforcedyourselfintoatoxicpositionthatfeastsonathleticpotential.
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Thetroubleis,youcan’tavoidsitting.It’sanunfortunateconstructofmodernsociety.Sothequestionis:Howdoyouavoidoratleastreducethehavocwreakedbyextendedperiodsofsitting?
Forstarters,learnhowtosit.Sitting—likestanding—isoneofthemosttechnicallychallengingthingswedo.Yetmostofusarecluelesswhenitcomestosittingwell.Inordertostabilizeyourspineinaneutralposition,youhavetogetorganizedwhilestandingbyfollowingthebracingsequence.(Note:Abasicunderstandingofhowtobox-squat—seehere—alsoplaysakeyroleinorganizingyourselftosit.)Onceseated,youneedtokeepatleast20percenttensioninyourabstomaintainarigidspine.
You’renotlimitedtojustsittingperfectlyupright:Youcanstillleanforward,orleanbackwhilemaintainingabraced-neutralspine.
Andhereinliestheproblem:Keepingyourabsengagedat20percentisextremelytaxing.Alltheresearchindicatesthatit’snotmuscularstrength,butmuscularendurance,thatdictateslossofspinalposition.(Muscularstrengthislikedoingaone-rep-maxbacksquat,whilemuscularenduranceislikedoingathirty-repbacksquat.)Thisiswhy
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somanypeopletweaktheirbacksattheendofarunorworkout.Thisalsohelpsexplainwhymostpeoplecollapseintoahorriblyroundedoroverextendedpositionafteronlyacoupleofminutes.It’smorecomfortableanddoesn’trequireanywork.Maintainingastableposition,ontheotherhand,takesextremefocusandabdominalendurance.
Thebestwaytoavoiddefaultingintoabadpositionistostandupandgetreorganizedeverytentofifteenminutes.It’salmostimpossibletoremaininagoodpositionforanythinglongerthanthat.Iknow—thisisahugepainintheassandnotalwayspossible.Butifyouwanttohealyourbodyandreachtheperformancegoalsyou’reentitledto,youhavetodothework.Youhavetomakesacrifices.Soponyup!
Anotherhelpfulstrategyistochangeyourpositionasoftenaspossible.Whatyouhavetorememberisthatyoudon’tneedtostaylockedinasittingpositionallthetime.Youcankneelinfrontofthecomputertoopenupyourhipswhileansweringemails,goforawalkwhiletalkingonthephone,orevenstretchwhilesittingatyourdesk.Thekeyistoavoidcorrectingyourpostureonceyou’realreadyseated.
Themomentyousitdown,yourglutesgoonvacation.Thisnotonlyplacesadditionalstressonyourspine,butalsomakesitdifficulttostabilizeyourpelvisinaneutralposition.Soifyoufailtoaddressthebracingsequencebeforeyousitdown,don’tkeepyourbellytight,orroundoroverextendyourspineonceseated,fixingyourpositionfromyourchairisdifficult.Forexample,sayyouflopdownintoyourfavoritearmchairforSuperBowlSundayandslouch.Afterthepre-game,youbecomeawareofhowbadyourpostureis(orjustbecomeuncomfortable)andtrytofixitbyflatteningyourback.Althoughitmayseemasifyou’rerectifyingtheproblem,allyou’redoingisgoingfromaflexedpositiontoanoverextendedone.Thesamethinghappensduringasquat(seebuttwinkfault,seehere)whenathletesfailtobracefromthetopposition.It’sabigthumbsdown.
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Ifyoufindthatyou’veroundedforwardandtrytocorrectthatbystraighteningyourback,you’llprobablyjustendupinanoverextendedposition.Instead,standup,runthroughthebracingsequence,andthensitbackdown,keepingyourbackflatandbellytight.
Inadditiontogettingupandchangingyourposition,youneedtoworkonrestoringfunctiontothetissuesthatbecomeadaptivelyshortandtightafterlongperiodsofsitting.Asarule,youshouldmobilizeforfourminutesforeverythirtyminutesofsitting.Forexample,youcoulddothecouchstretch—abrutalhipopeneryoucanfindonseehere—fortwominutesoneachsideeveryhalfhour.Theideaistotackletheareasthatbecomerestricted,specificallyyourglutes,psoasandotherhipflexors,thoracicspine,hamstrings,andquads(tomentionafew).Thinkofitasamobilizationpenaltybasedonsittingtime.
Realizethatthesearejustideastogetyouthinking.Itdoesn’tmatterhowmuchyoumobilize,standup,orchangeyourposition,orwhatkind
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ofchair,keyboard,ormouseyouhave:ifyou’rehangingoutinapositionthat’scompromisingyourposture,youwillcontinuetoexperiencethesameconsequences.Thatsaid,gettinganergonomicchairorusingsomekindoflumbarsupport(whichisparticularlyusefulduringlongcarrides)willdefinitelygiveyourlowerbackabreakandputyouintoamoreconduciveposture.
AbdominalTensionAsI’vementioned,yourabsshouldhavesometoneallthetime.The
minimumtensiontomaintainabraced-neutralspineforbasicstandingandsittingpositionsisabout20percentofyourpeakstiffness.However,themomentyouadddynamicmovementoraxialload(aforcecompressingonyourspine),youneedtoincreaseabdominaltensionortrunkstiffnesstoavoidroundingorflexingyourback.Forexample,ifyou’rerunningaroundtheblockordoingpushups,youmightneedabout40percenttrunkstiffnesstomaintainagoodspinalposition.Butifyou’regoingforamaxdeadlift,youwillneed100percentabdominaltension.
Butperhapsyoucan’trelatetonumberslike20percentor40percent.Youmightfindithelpfultorateabdominaltensiononascalefrom1to10—withonebeinglittletonotension,tenbeingmaxtension.Onthisscale:
Sittinginachairrequiresa2(20percent).Pushupsorrunningaroundtheblockrequiresa4(40percent).Maxbacksquat,deadlift,ora50-metersprintrequiresafull10(100percent).
Inshort,thetensionnecessarytomaintainabraced,well-organizedspinelargelydependsontheactionandloadonyourspine.Whatyouneedtounderstandishowandwhentocycleuptopeakstiffnessbased
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onthedemandsofyourexerciseoractivity.Acobradoesn’tcruisearoundwithitsheadupandhoodflaredoutallthetime:Ithitspeaktensionwhenit’sgettingreadytostrike.Similarly,youdon’twanttowalkaroundwithtrunkstiffnessata10orattemptahighrep,heavybacksquatwithabdominaltensionata2.Knowinghowmuchtensionyouneedtopreserveabraced-neutralpositionisaskillthatrequiresatonofpractice.Thebetteryouareatthis,thelessenergyandthoughtyouhavetoputintomanagingabdominaltension.Itbecomesinstinctual.
Belly-WhackTest
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Aswiththetwo-handrule,thebelly-whacktestisanotherwaytohelpbringconsciousnesstoabraced-neutralpositionandthe20percentconstant-tensionconcept.It’ssimple:Youshouldalwayshaveenoughabdominaltonetotakeawhacktothebelly.Wedothisatourgymandaroundthehouse.Ifyou’vegotaspongymiddle,yougetcaughtrightaway.
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Ifyoulieonyourbackandputyourhandonyourstomach,youshouldfeelyourbellyriseanddescendasyouinhaleandexhale.Thisisdiaphragmaticbreathing.Whenyou’rebracedcorrectly,youwillautomaticallydefaulttothisbreathingpattern.
Onemorething:AsIdiscussedinthebracingsequence,tocreateabraced-neutralpositionyouhavetobreatheinthroughyourdiaphragm,thenengageyourabsorstiffenyourtrunkasyouexhale.Maintainingthisdiaphragmaticbreathingpatternis,however,extremelydifficultinpositionsthatrequirehightensionoranenormousload.Whatusuallyhappenswhenpeopledon’thaveabracingstrategyoramodelforgettingintoabraced-neutralpositionisthattheyinhaleandtheholdtheirbreathewiththeirlungsfullofair,whichisnotonlyineffective,butcostly.
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Ifyou’rekeepingyourbellytight,butnotdiaphragmaticbreathing,yourbreathwillbeconfinedtoyourchestandneck.
Imaginetakinginahugebreathandthenstiffeningyourtrunkwithallthatairtrappedinside.Doyouthinkyoucouldperformahigh-repbacksquatwhilekeepingyourspinerigid?Betteryet,couldyoutakeapunchtothebelly?Notachanceinhell.It’slikethis:Youcanuseyourdiaphragmtostabilizeyourtrunk,butthemomentyouhavetobreathe,yousurrenderyourspinalposition.Soitmightworkforamax-effortdeadlift,butyou’redoomedafteryourfirstreporthemomentyouhavetobreathe.Youcanimaginehowthisbracingstrategywillplayoutwhenyoudoanythinghighlyaerobic.Withyourdiaphragmjammeddowntostabilizeyourspine,youhaveonlyonebreathingoption,andthatistobreatheusingonlyyourneckandchest.Nowyou’rereducedtotakingveryshallowbreaths,whichwillrestrictrespirationandmakeitdifficultforyoutocreateandmaintainstability.Itisperilouslyincorrect.
Thisiswhyit’ssoimportanttodo,say,high-repbacksquatsandliftheavyobjectswhileundercardiorespiratorystress.Inadditiontochallengingyourcapacitytomaintainarigidpositionwhilebreathinghard,itmimicstherealitiesofthereal-lifescenarioswefaceasathletes,soldiers,andfirefighters.Havingsaidthat,letmecautionthoseofyouwhoarecoaches:It’sbesttosticktolow-risktestswhenyouteachtheseconceptstonoviceathletes.Onegoodwaytofindoutwhetheranathletecanbreathewhilemaintainingarigidspineistohavehimperformtheactivestraight-legtest(whichfollows).Makesurehecangetbracedandbreathethroughhisdiaphragmbeforeyouintroducemorecomplex,heavilyloadedmovements.
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ActiveStraight-LegTest
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Tocorrectlyexecutethistest,lieonthegroundandgothroughthebracingsequencehere.Next,liftonelegoffthegroundatatime(youcanusethetwo-hand-ruleprinciple),andthenbothlegs.Youwillnoticethatwitheachsubsequentstep,youhavetoincreasetheleveloftensioninyourglutesandabsinordertomaintainaneutralspinalposition.Again,thisisanexcellentwaytotestthefluencyofyourbracingstrategy.
Inaddition,theactivestraight-legtestreallyhelpsilluminatetheroleyourglutesplayinkeepinganeutralspinalposition:ifyoulieonyourbackandraiseyourlegsoffthegroundwithyourbuttoffline,youwillimmediatelydefaultintoanoverextendedposition.
1. Lieonyourback.Squeezeyourbutt,pullyourlegstogether,andpointyourtoes.Thentakeinabigbreathandgetyourbellytightasyouexhale.Thinkaboutstiffeningyourbellyaroundyourspineasyouletoutair.AnimportantdistinctionworthnotinghereisI’mnottellingyoutopushyourlowbackintotheground.Thekeyistosqueezeyourbuttandthenengageyourabstolockinaneutralspinalposition.
2. Keepingyourtoespointed,legsstraight,andyourlowerbackflushwiththeground,raiseyourleftleg.It’simportanttonotethatbypointingyourtoes,itmakesiteasiertoactivateyourglutes.
3. Next,raiseyouroppositelegofftheground.Again,thereshouldbenochangeinspinalposition.
4. Toincreasestabilizationdemand,raisebothlegsofftheground.
Spinal-FlinchFault
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Ifthereisachangeinspinalposition—whetherit’saglobalarch,ananteriorpelvictilt,oraribcagespinalflinch(inwhichtheribcagetiltsback)—chancesaregoodthatyoufailedtosqueezeyourbuttandtightenyourbelly.Ifthathappens,readdressthebracingsequence.
Now,it’simportanttounderstandthatifyou’rebracingcorrectly—meaningthatyourbellyistightandyourspineisneutral—youdon’tneedtoputaconsciouseffortintobreathingthroughyourdiaphragm.It’saself-regulatingsystem.Breathingthroughyourdiaphragmisthemosteffectivewaytopreserveastableposition,plainandsimple.
Forexample,ifyouwatchelitegymnastsinmomentsofpeaktensionorstrongmenunderenormousloads,theywilltakeshort,concisebreathsthroughtheirdiaphragm—diaphragmaticgasps—andreconstitutetrunkstiffnesseverytimetheyexhale.Theyneverlosespinalstiffness,disengagetheirabdomen,orstopbreathingthroughtheirdiaphragm.Rather,theykeeptheirtrunkstiffwhilecontinuingtobreatheintothatcompressedsystem:takeashortbreathin,exhaleintotension,takeashortbreathin,andexhaleintotension,allwhilekeepingthebellytight.It’simportanttonotethatwhenyou’reinfullkickassmode,youwillinevitablyuseyoursternumandchesttohelpfacilitatebreathing,butaslongasyouprioritizebracinganddiaphragmaticbreathing,yourbodywilltakecareoftherest.
Thesamepatternappliestoallsports:Whenwerestoreposition,werestorefunction.Whenweimproveposition,weimprovefunction.
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CHAPTER3
ONE-JOINTRULE
WhenIteachseminarstoanewgroupofathletes,coachsomeoneforthefirsttime,orrehabanathletecomingoffaninjury,Ialwaysstartwiththebracingsequence(seehere).It’sthefirstandmostimportantstepinrebuildingandingrainingfunctionalmotorpatterns,optimizingmovementefficiency,maximizingforceproduction,andpreventinginjury.
Theproblemisnotnecessarilygettingathletestoprioritizespinalmechanics.Rather,itisgettingthemtopreserveastable,well-organizedtrunkduringcomplex,loadedathleticmovements.Infact,mostathletesgraspthemidline-stabilization/spinal-mechanicsconceptandhavenotroubleapplyingthebracingsequencetofundamentalstaticpositions.It’snotuntilyouaskthemtochangeshapeswhilemaintaininganeutralspinal—hingefromtheirhips,movefromtheirshoulders,orsetupinanunfamiliarposition—thattheglaringflawsintheirbracingstrategybecomeapparent.
Themajorityofhumanmovements—specificallyformaltrainingexercises—requireyoutocreateandmaintainspinalstiffnessthroughafullrange-of-motion.Inotherwords,youshouldbeabletolowerintothebottomofthesquat,pressabarbelloverhead,andsetupforadeadliftwithoutdefaultingintoabrokenspinalposition(characterizedbyspinalflexionorextensionfault).Andthisiswherealotofathletesstarttohaveproblems.Eithertheycan’tkeeptheirspinerigidattheend-rangepositionsbecausetheyaremissingrange-of-motion,ortheydon’thavethemotor-controltopreservespinalstiffnessthroughrange.Thinkoftheathletesettingupforadeadliftwhocan’thelproundinghisshoulders.If
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he’smissingrange-of-motioninhishamstringsashehingesfromhiships(he’sreachedhisend-rangeposition),hewillhavetocompensatebyroundingforwardtograbthebar.Conversely,ifhedoesn’thavethestrengthordoesn’tknowhowtoperformtheliftcorrectly(motor-control),chancesarethathewilldefaultintoaroundedposition.Thisiswhyit’shelpfultoshowathletesthebracingsequence,andthenchallengetheirorganizationalstrategywithbasicmovements.
Therearetworeallyeasywaystodothis.Thefirstistohavethemraisetheirarmsoverhead—eitherfromthestandingpositionorwhilelyingdown—andthesecondistohavethembendoverandtouchtheirtoes.
Theformerexpressesmovementthroughtheirshoulders,whilethelatterrequiresthemtohingefromtheirhips.Iftheydefaultintoanoverextendedorroundedposition,it’saclearindicationthattheymadeasetupormovementerror.
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Remember,yourspineisnotmeanttohandleloadedflexedorextendedpositions.Themusculatureisdesignedtocreatestiffnesssothatyoucaneffectivelytransmitenergytotheprimaryenginesofyourhipsandshoulders.Ifyoudon’tpreservetrunkstiffnesswhilemovingfromyourhipsandshoulders,youwilllosepowerandforce.Thisisthebasisoftheone-jointrule:youshouldseeflexionandextensionmovementhappenonlyatthehipsandshoulders,notyourspine.
It’simportanttorealizethatyourhipsandshouldersfunctioninmuchthesameway—hencetheone-jointrule.Theyarebothball-in-socketjoints;theybothhaveatonofrotationalcapacity;andbotharedesignedtohandlefreakishamountsofflexionandextensionload.
Considermen’sringsgymnastics.Theathletelocksouthiswristsandelbowsandthenmoveshisshouldersinalldirectionswhilekeepinghiswholebodystiff.
Althoughtheparametersaresimple,thedegreeofshoulderstrength,trunkstability,andmotor-controlrequiredismind-boggling.That’swhyonlyafewpeopleintheworldcanpulloffalegitimateironcross.
Whenthinkingaboutitlikethis,youcanseehowtheone-jointruleisreallyjustanextensionofthetwo-hand-ruleprinciple.Thatis,ifyouseeflexionorextensionanywhereinthespine,it’sanerror.Thisgivescoachesareallyeasytemplateforspottingspinalfaults.Anytimeyouseeanathlete’sspinechangeshapeduringamovement,youautomaticallyknowthat:a)hedidn’tsetupcorrectly,orb)hedoesn’thavethemotor-controlormobilitytogetintoormaintainthecorrectposition.
Nodoubt,managinganorganizedspineduringloadedathleticmovementsisverydifficult.Keepingyourbackflatduringaheavydeadlift,overheadpress,orsquatisnojoke.Ittakeshumongousmotor-controlandakeenunderstandingofhowthesesystemswork.
Andhere’stherub:Itdoesn’tmatterhowstrongyouare;ifyou’reabig,floppymessoryourtechniqueisnotuptopar,youwillleakpower,bleedforce,anddumptorquefromthesystem.
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Themajorityofhumanmovementsrequirethatyoukeepyourspineinaneutralpositionthroughtheentirerange-of-motion.Ifyouareperformingapushup,forexample,movementshouldoccurintheshouldersandelbows,notinthespine.
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Ifyouareperformingthesquat,movementshouldoccurinyourhipsandknees.Again,thereshouldbenomovementinyourspinalsystem.
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BracedSpinalExtensionandFlexionAbraced-neutralspineisalwaysidealforthemajorityofhuman
movements—squatting,pulling,running,jumping,andsoforth.However,therearesituationswhenassumingaflat-backpositionisimpossible.Forexample,ifyouhavetoliftakeg,amassivestone,orasuperheavy,awkwardobject,goodlucktryingtogetintoanythingbutabraced-roundedorbraced-extendedposition.Isitideal?Noway.Itistechnicallyacompromisedposition,butit’stheonlypositionthatworksinthesecircumstances.Andyouneedtobeabletopickupheavy,awkwardobjectsandnotmessupyourback.It’spartofbeingafullyfunctionalhumanbeing.
Toavoidinjuryandoptimizeposition,itiscriticalthatyoupayattentiontothedetails.Whenyouliftsomethingfromabraced-flexedorbraced-extendedposition,youhavetobraceinthatarchedpositionandmaintainthatpositionthroughthefullrangeofthemovement.Andthisiswherepeoplegetconfused.Bracedflexionorextensionischaracterizedwithagreaterglobalarch,usuallyinthethoracicspine.Archingdoesnotrepresentalossofposition;archingisbracingagainstyourneutralspine.
Allthesamerulesapply.You’restillnotchangingyourspinalpositionunderloadorduringthemovement,andyou’renotcommittingalocalextensionfault(seehere).Rather,yourspineisbracedandstableinaslightlyflexedorextendedthoracicarchedpositionatthestart,andyoumaintainthatfixedshapethroughoutrange.Thethoracicspineisabletohandlebracedflexionloadsbetterthanthelumbarspine.
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Ifyouexaminethephotos,you’llnoticethatthereisaglobalarchinmyupperback.IgetbracedagainsttheobjectandmaintainthatpositionasIliftthekegofftheground.Thesamerulesapplytoextension.Ifyouhavetoloadsomethingontoyourchestandthenliftitoverhead,focusonkeepingyourbuttsqueezedtostabilizeyourlowerbackandmaintainthe
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deviationawayfromaperfectlysetupspine.
GlobalSpinalExtensionandFlexionThereareothersituationsthatrequireanathletetoflexandextend
intogloballyarchedpositions.Afterall,youcan’tmovearoundwithyourspinestiffandstraightallthetime.Inordertoperformthedynamicactionsofsport,youneedtobeabletocreateflexionandextensionthroughouttheentiresystem.Imagineavolleyballplayer’sspike,atennisplayer’sserve,orapitcherthrowinga100mphfastball.Inallthesemovements,theathletesareessentiallyusingthespineasawhip,creatingaglobalopeningandclosing,orflexingandextending,throughouttheentirespinalsystem.
Aswithbracedextensionandbracedflexion,thesepositionsareexpressedasacontinuumofflexionandextensionthroughouttheentirespine.Thereisrarelyaxialloadonyourspine,andyou’renotflexingorextendingatasinglejoint(committingalocalextensionfault).Sowhensomeonetumbles,summersaults,ordoesabackflip,we’reseeingaglobalarch,whichisverychallenging.Thisiswhydoingthecobraposeinyogaissodifficult—itentailsextendingtocreateaglobalarch.It’snowonderthatmostpeopleextendatonlyoneortwosegmentsoftheirlumbarorcervicalspine.It’seasier.
Althoughit’sdifficulttoteachthesegloballyextendedandflexed,dynamic,violent,stable,high-speedpositions,therearethingsthatyoucandointhegymtohelpdevelopmotor-controlandhighlightthemobilitydysfunctionthatmaypreventyoufromgettingintotheidealpositionswhenitmattersmost.Thisiswhyit’susefultoimplementmovementslikethekippingpull-up(seehere):itnotonlyteachesyouhowtocreatedynamic,globallyarchedpositions,butitalsoensuresfullrange-of-motioninyourspine.Evenhavingsomeoneswingfromthebarcanbeusedasadiagnostic.Ifyoucan’tgetintotheselargeglobalshapes,youshouldaskaveryimportantquestion:What’sgoingon?
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CHAPTER4
LAWSOFTORQUE
TORQUE:Somethingthatproducesortendstoproducetorsionorrotation;themomentofaforceorsystemofforcestendingtocauserotation.
Watchavideoofapowerliftersettingupunderneathabarloadedwith800-poundstoperformasquat.Althoughhemightlookasifhehastherawpowercapacityofaclass8towtruck,youwillnoticethathisformisprecise.Hehingesfromthehips,keepshisabstightandhisbackasflatashumanlypossible.Hedoesn’tloseposition,wobble,ormakecompensations.Theprimalexpressiononhisfaceandhismonstrousbodymightsuggestthatheiscapableofjustaboutanysuperhumanliftingfeat,butheknowsthatthingscangoterriblywronginaninstant,andwith800-poundsperchedonhisshoulders,notcompletingtheliftcouldbetheleastofhisworries.Inordertomovesuchastaggeringamountofweight,hemustchannelthestrongman’smagicingredient—torque.Itmustflowthroughhimlikeasuperchargedmagneticfield.
Thereisnogettingaroundthelawsoftorque.Thisprincipleofmovementisbedrocktoallsafe,high-yieldathleticmovements.
Torquegivesthepowerliftertheabilitytominimizethevariabilityinmovement.Ifthereisnotorque,therewillbeinstability.Andifthereisinstability,thingsgetuglyquickly.Theanklesandkneeswillcollapseinward,thehipswillwobble,thespinewillbend,andtheshoulderswillroundintoanunstableposition.It’sarecipefordisaster.
Althoughtheideaoftorquehaslongbeenpartoftheliftingand
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athleticmovementconversation,ithasn’tbeensoidentified,nor,tomyknowledge,hasanyonedrawnonphysicstoexplainitsbenefits.EvenPavelTsatsouline—atopfitnessinstructorwhoiscommonlyreferredtoasthe“kingofthekettlebells”—wroteaboutscrewingyourhandsintothegroundandspreadingthefloorwithyourfeetinhisbookPowertothePeople!Andcoachesstillusethesecues,butnoonecallsitwhatitis.
We’renotgoingtomincewords.We’recallingthis“strongman’smagicingredient”byitspropername:torque.Consideritanewweapontothinkabout,practicewith,andmastersothatyoucangrabmoreandmoreperformanceasyouapplyittoanythingandeverythingathletic.Whilewe’reatit,let’saddsomethingelsetothestrength-and-conditioningconversationbyexplaining“why”wedoitinthefirstplace.
Again,itallboilsdowntostability.Letmebeclear:Globalstabilityisachievedbycreatingan
organized,stableframeworkforyourcarriage,byhingingfromyourprimaryengines,andbygeneratingatorsionforcethroughyourextremities.Inotherwords,midlinestabilizationandtorquearetwopartsofaunifyingsystemthatworkinconjunctionwitheachother.Ifyoudon’thaveanorganizedcarriage,youcan’tgeneratetorqueortransmitforcetoyourprimaryengines.Conversely,ifyoudon’tgenerateenoughtorque,youcan’tstabilizeyourtrunkinagoodposition.
Strength-and-ConditioningMovementCuesUniversalcuesforcreatingastablehipposition:
Screwyourfeetintotheground.
Spinyourfeetasiftheyareondinnerplates.
Spreadthefloor.
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Shoveyourkneesout.
Universalcuesforcreatingastableshoulderposition:Break(bend)thebar.
Keepyourelbowsin.
Armpitsforward(whenpressingoverhead).
Elbowpitsforward(whendoingapushup).
Thesecommonstrength-and-conditioningcuesremindusoftwothings:1)thatourbodiesaresetupforrotation,and2)thatweneedtogeneratearotationalforceinordertocreatestablepositionsfromwhichtomove.
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I’musinganAfricanshillelagh(club)asamodelforboththefemurandhumerus.
AsImentionedinthe“One-JointRule”chapter,yourhipsandshouldersareball-in-socketjointsthatareverysimilarindesignandfunction.Thisiswhythecuesforcreatingastableshoulderareessentiallythesameasthoseforcreatingastablehip.Screwingyourfeetintothegroundstabilizesyourhips,whilescrewingyourhandsintothegroundstabilizesyourshoulders.Exactlywhydoweneedtogeneratearotationalforcetocreatestabilityinourprimaryengines?It’ssimple.Thereisslackwithintheseball-in-socketjointsthatallowsforfullmovementofthelimb.Tomakeyourjointstable,youneedtowindup,twist,andspiralyourlimbintoyourhiporshouldersocket.Putsimply,youneedtogeneratetorque.
Whenthereiszerotorque,thereisslackwithinthejointcapsule,makingitimpossibletostabilizethejointinafunctionallystableposition.
Hereisasimpleexampletohelpyouunderstandhowthisworks.Ifyouexaminethephotos,you’llnoticethatI’vewrappedaragaroundtheheadofaclub,andbundledupthelooseclothinmyoppositehand.Whiletheragiswrappedsnugglyaroundtheheadoftheclub,thereis
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stillspacearoundthehead,whichmeansitcanbepulledandmanipulatedindifferentdirections—thatalsomeanstherecanbenotorque(rotation).Nowimaginethattheclubistheheadofyourfemur(upper-legbone)orhumerus(upper-armbone),andtheragisthejointcapsule.Aslongasthereisslackinthatragorjointcapsule,yourshoulders,hips,anddownstreamjointswillnevergetintotight,stablepositions.Theresultsare—youguessedit—hugelossesinpowerandincreasedriskofinjury.
Whenyouaddrotation,ittakesupallthecapsularslackwithinthesocket,makingthejointverytightandstable.
Whenyouaddrotation,ittakesupallthecapsularslackwithinthesocket,makingthejointverytightandstable.Thepointisthattheseattachmentsaresetuptocreatetorsionalstability.Thisiswhyit’ssoimportanttohavefullrotationalrange-of-motioninyourprimaryengines.Infact,youcanprobablygetawaywithmissingalittlebitofflexionandextensionrange-of-motion,butifyou’remissingrotationatthehipandshoulder,yourbodywilldefaultintostructurallystableyetinefficientpositionsintermsofbiomechanics.Forexample,whenyourshouldersrollforward,yourshoulderjointisstable,butyou’reinacompromisedposition.Creatingarotationalforcetostabilizethejointis
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notlimitedtoyourhipsandshoulders;itappliestoyourankles,knees,elbows,andwrists.
Let’sexaminethestructureofyouranteriorcruciateligament(ACL).YourACLattachestoyourfemurandtibia(lower-legbone)andisoneofthemajorligamentsthatcrossyourknee.Itsroleistopreventindependentrotationofyourtibiainrelationtoyourfemur.Nowit’simportanttonotethatalthoughyourshouldersandhipsfunctioninmuchthesameway,yourarmshaveindependentrotationcapacitiesattheelbow(fundamentalmovementslikefeedingandgrabbingwouldbedifficultwithoutthisfeature).Yourkneedoesnot:youcan’tinternallyandexternallyrotateatyourkneeasyoucanatyourelbow.
Thetakeawayisthattherightkindofrotationwillsetyourkneeintoamorestableposition,dramaticallyreducingyourpotentialforinjury.Butthewrongkindofrotationwillputyourkneeintoadisastrousposition,increasingtheoddsofinjurysoonerorlater.
Toillustratehowthisworks,crossyourrightmiddlefingeroveryourindexfinger.(Note,thisisacrudemodelofhowyourACLcrossesthroughyourkneejoint.)
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Next,wrapyourlefthandaroundyourfingersandexternallyrotateyourrighthand—creatingforcethattightensyourfingers.Ifyouinternallyrotateyourhand,yourfingersloosenandcomeapart.Theformeristhestablepositionforyourknee,thelattertheunstableone.ItisthisunstablepositionthatcancausetheACLtotear.
AsImentionedbefore,ifyoudon’tgetintoawell-organizedstableposition,yourbodywillcreatetensioninthesystemsomewhereelse.
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ThisiswhatIrefertoas“tension-hunting.”Whenyoustarttension-hunting,youcreateanopencircuitthatyourbodyclosesdownimmediatelybydefaultingintoabadposition.Thislookslikeaspinalfault,elbowsflaringout,orfeetandkneescollapsinginward.Yourbodyrecognizesinstabilityasaliability,anditwouldratherclosethatopencircuitdowninthewrongwaythanleaveyouallloosey-goosey.
TheTwoLawsofTorqueNowthatyouunderstandhowawell-organizedcarriage,torque,and
globalorganizationrelatetooneanother,wecanstarttotalkaboutthetwolawsoftorque.
Law#1:Tocreatestabilitywhenyourlegsorarmsareinflexion,youneedtogenerateanexternalrotationforce.Examples:Squat/pullingpositions,overheadpress,frontrack.
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Flexionandexternalrotationcoverthebroadspectrumofhumanmovements.Squatting,pressing,andpullingallinvolveflexionandrequireexternalrotationtocreatestability.Turningthekeyintheignition,screwinginalightbulb,openingadoor,anddrawingabowareallexamplesofexternalrotation.Thisiswhybeingaleftysuckswhenyouhavetoscreworunscrewsomething.(Internallyrotatingwithyourlefthandtotightenascrewisaweakmovement.)
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Mosttorque-relatedstrength-and-conditioningcuesinvolvecreatinganexternalrotationforce—likescrewingyourfeetorhandsintothegroundorbreakingthebar.
Law#2:Tocreatestabilitywhenyourlegsorarmsareinextension,youneedtogenerateaninternal-rotationforce.Examples:Split-jerk,jumping.
Thislawisalittlebittrickybecauseitcomesintoplayinveryfewmovements.Themostobviousexampleiswhenyouswingyourarmsbackwhilejumping,orwhenyourlegtracksbehindyourbodywhilewalking,running,ordoingasplit-jerk.
Anotherexampleiswhenaboxerorfighterthrowsacross—astraightpunchwiththerearhand.Technicallyproficientfighterswillscrew(internallyrotate)theirrearfootintothegroundastheyrotatetheirhipsandshoulders.Withtheirankle,knee,andhipinthemoststablepositionpossible,theycaneffectivelyharnesstheenergytravelingthroughthekineticchain,maximizingthepowerofthestrike.
Thesecondrulesometimesconfusespeoplebecausethereare
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movementsinwhichyourshouldersareinextensionbutyourarmsareinflexion—bentattheelbows.Thedip,benchpress,pushup,andthearmswinginrunning,areallexamplesofthis.Tostabilizeyourshouldersduringthesemovements,youneedtogenerateanexternalrotationforce.
Thinkofitlikethis:Ifyourarmsarestraight—elbowslockedout(extension)—behindyourbody,youcreateaninternal-rotationforce.Iftheyarebent(flexion),yougenerateanexternalrotationforce.
Althoughtheanatomicaltermsofmotionareimportantandyoushouldunderstandwhattheymean,theydonotperfectlydescribe
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movementinplanesofmotion.Forexample,ifItrytoexplainwhatyourshouldersaredoingduringapressusingacademicterms—flexion,extension,abduction,externalrotation,internalrotation—chancesaregoodthatyouwon’tknowwhattheheckI’mtalkingabout.Moreimportantly,Icancaptureonlyapieceofwhatishappening.(Planesofmotiondon’ttellyouanythingaboutmidlinestability,forexample.)ButifIsaybenchpress,pushup,overheadpress,squat,deadlift,orclean,youcanstarttomaketheconnectionbecauseit’stheformallanguageofhowpeoplemove.
Squattingisjustanexpressionofflexionandexternalrotation.Breakingthebarwithyourhandsasyousetupforabenchpressisreallyjustcreatingexternalrotationtorqueoffthebarbelltostabilizeyourshoulders,elbows,andwrists.Screwingyourfeetintothegroundandshovingyourkneesoutduringasquatisreallyjustamechanismforgeneratingstabilityinyourhip,knee,andankle.It’sthesamereoccurringthemeagainandagain.Andit’salanguagethatweallspeakandthatwecanallunderstand.
TorqueTestsThetwolawsoftorquegiveyouageneralblueprintforgenerating
stablepositionsfortheprimaryenginesofyourbody.(In“MovementHierarchy,”Chapter5,I’llapplytheselawstoa
broadspectrumoffunctionalmovements.Butfirst,let’stestthismovementprincipleusingtwouniversallytransferablemovementssothatyoucanbetterunderstandhowtorqueworks.)
Toshowyouhowtogeneratestabilityintheshouldersandthehips,I’llusethepushuptoillustratetheformerandthesquatthelatter.It’simportanttorealizethatthesetwobody-weightmovementsaremorethanjusttrainingexercises.Theyaremasterblueprintsthattranslatetoallhumanmovements.Forexample,ifyouunderstandhowtosetupforapushup,youhaveamodelforstabilizingyourshouldersforanything
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thatrequirespressingorpulling.Inthesameway,ifyouunderstandhowtosquatcorrectly,youhaveauniversalmodelforcreatingtorqueandstabilityatyourhip,knee,andankle.
Inthefollowingpages,I’llprovideyouwithaseriesoftestssothatyoucandeveloptheconnectionbetweenmidlinestabilizationandtorqueandalsounderstandhowyoursetuporstartpositiondictatesyourcapacitytomoveoptimally.
Shoulder-StabilityTorqueTestsWhenIteachtherulesoftorqueinmyseminars,Itypicallystartat
theshoulderandusethepushupasmydiagnosticmovement.Byputtingpeopleintothetopofthepushup,Iveryclearly,verysafely,andveryeffectivelyilluminatethetwocentraltenantsofstability.Peopleimmediatelyrealizethatifthey’redisorganizedatthetrunk,theycan’tgetorganizedattheshoulder.Conversely,iftheirshouldersarerollingforwardortheycan’tlockouttheirelbows,theystruggletoachieveaflatback.
PushupButt-AcuityTestThepushupbutt-acuitytestisthefirstapplicationofmidline
stabilizationandtorquethatIintroducetoathletes.Tocorrectlyperformthistest,simplygetintothepushupstartpositionbymakingyourhandsasparallelaspossible—positioningyourhandsunderneathyourshoulders—andpinningyourfeettogether.
Next,gothroughthebracingsequence:Squeezeyourbutt,alignyourribcageoveryourpelvis,andgetyourbellytight.Thekeyistomakesurethatyourwrists,elbows,andshouldersarealignedandthatyourfeetaretogether.Alotofpeoplemistakenlyspreadtheirfeetapart,notrealizingthatthey’rejustcheatingrange-of-motion.Thismakesitdifficulttoengagetheglutesandstabilizethetrunk.
Afteryouestablishawell-organizedpushupstartposition,thenext
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stepistodisengageyourglutesandthentrytomaintainaflatback.Ifyoucansequencemultiplefull-rangepushups,you’llprobablyneedtodofivetotenpushups—onesetwithyourbuttonlineandtheotherswithitoffline—togetthedesiredeffect.
Whatyouwillfindisthatthelattersetup(glutesoffline)isnotnearlyasstablebecausethere’sadominoeffect:ifyouglutesaredisengagedyoucan’torganizeyourspineinagoodposition.Thisturnsintoagreatopeningdiagnostictestbecauseitgivesyoutworeallyimportantpiecesofinformation:1)whenyourbuttisoffline,you’resusceptibletospinalfaults;and2)abrokenmidlineplacesadditionalstrainonyourshoulders.Thedifferenceisshocking.
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Whenyourbuttissqueezed,it’seasiertokeepyourbackflat.
Whenyoudisengageyourglutes,it’shardertopreserveaneutralspinalposition,especiallyasyoustartsequencingtogethermultiplepushups.
Open-HandTorqueTestThesecondtestusesoneofthemostcommonstrength-and-
conditioningcuesasitrelatesspecificallytothepushup:screwingyourhandsintotheground.
Thisishowpeoplereallystarttounderstandhowimportanttorqueisinstabilizingthetrunk.Withthepitsofyourelbowsforwardandtheheadsofyourshouldersexternallyrotated,it’smucheasiertokeepyourbackflat.Moreover,thistestalsoteachesyouabouttheconnection
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betweenhandpositionandtheamountoftorqueyoucangenerate.Afteryouperformthetorquetestwithyourhandsparallel(oras
straightasyoucangetthem),thenextstepistostartspinningyourhandsout—keepturningyourhandsoutuntilyoureachthelimitsofyourexternalrotation.Youdothiswhiletryingtocultivatetorqueandkeepingyourbackflatineachposition.Whatyouwillrealizeisthatthemoreyouturnoutyourhands,theharderitistocreatetorqueandstabilizeyourtrunk.Onceyougetto45-degreesorfarther,cultivatingtorqueissimplyuntenable.Atthispoint,yourshouldersstarttosagandyourspinebendsbecauseyou’reinsuchalow-torqueenvironment.Ifyouturnyourhandsoutasifyouweredoingaplanche(adifficultgymnasticsmoveinwhichtheentirebodyisheldparalleltotheground—likeahighpushupwithoutusingthefeet),itbecomesevenhardertokeepthetrunkstiffandstable.Tomaintainthispositionwithzerotorqueisverydifficult,andexplainswhydoingaplanchepushup,evenwhenyourfeetareontheground,issodifficult.Notonlydoesittakeextrememobility,butalsoextremestrength.
Thetakeawayisthis:Inordertocreateastableplatformforyourshouldersandthoracicspine,youhavetocreatetorquethroughyourhands.Ifyouputyourhandsinapositioninwhichyoucan’tcreatetorque,it’shardtostabilizeandgenerateforce.Remember,we’renotjusttalkingaboutthepushup;we’retalkingabouttheentiregamutofpressingandpullingexercises.Adoptinganopen-handposition(handsturnedout)inthepushupjustensuresthatyouwilladoptthesamehandpositionwhenyoublock,pushacar,doaburpee,younameit.
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Getintothepushupstartposition.Withyourfingerspointedstraighthead(fingerssplayed),screwyourhandsintotheground.Next,turnyourhandsoutslightlyandtrytogeneratetorque.Whatyouwillfindisthatyoucan’tcreatenearlyasmuchtorquewithyourhandsturnedout.Asyouturnyourhandsoutfarther,youwillcompletelylosetheabilitytocultivatetorque,makingitasupremechallengetostabilizeyourshouldersandtrunk.Andifyouturnyourhandscompletelybackward,youcan’tcreateanytorqueatall.
Note:Screwingyourhandsintothegroundcreatesexternalrotationinyourshoulders,butphysicallyexternallyrotatingyourhandsstealsyourabilitytogeneratetorque.
Ring-PushupTorqueTestIfyoureallywanttolookunderthehoodofshoulderstabilization,
haveanathletedopushupsontherings.Hisunderstandingofbracingandtorque,orhislackthereof,instantlybecomesclear:Youcanseeifhe’sinagoodpositionorbadpositionbecauseit’ssomuchhardertostabilizetheshouldersandtrunkontherings.
Thering-pushupstartpositionalsoteachesyouthatyouneedtotorqueearlyandoften.It’sdifficulttoreclaimtorqueatthebottomofapushup,inthecompressionphase,particularlyontherings—youhavetoarrivewithtorque.Thisiswhycoachescueathletestobreakthebaratthetopofthebenchpress:Itoptimizesshoulderpositionwhentheylowerthebartotheirchest.
Thistesthelpsyouunderstandthatifyousetyourselfupinagoodpositionwithadequatetorqueandanorganizedtrunk,chancesaregoodthatyouwillperformthemovementwithperfecttechnique.Anditturnsoutthatifyousetupproperly,alotofthemidrangeproblemsanddiscomfortthatpeopleexperience—shoulderpainduringapushuporlowbackpainduringasquat—disappear.
Note:Unlikeintheregularpushupwhereyouhaveabaseof
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supportandcanscrewyourhandsintothegroundtocreateexternalrotation,withthering-pushup,youhavetoactuallyphysicallyexternallyrotateyourhands.Yourrightthumbshouldbeat1o’clockandyourleftthumbat11o’clock.
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Performingthepushupbuttacuitytestontheringsisanentirelydifferentballgamethandoingitfromtheground.Thestabilizationdemandsaremuchhigher,makingitagreatdiagnostictoolforstrongerathletes.Tobegin,getintoagoodpushupposition,squeezingyourbutt,engagingyourabdominals,andgettingyourbackflat.
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Themomentyoudisengageyourglutes,youwillimmediatelyfeelyourhipssag,pullingyouintoanoverextendedposition.
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Tocreatetorque,youstillhavetogenerateanexternalrotationforce.Butunlikeperformingpushupsfromtheground,cultivatingtorqueontheringsisalotharder.Toputyourshouldersinagoodposition,youhavetoturnyourhandsoutsothatyourthumbsarepointingawayfromyourbody.Yourrightthumbshouldbeat1o’clockandyourleftthumbat11o’clock.
Ifyoudon’texternallyrotateyourhands,youcan’tcreatetorque.Andwhenyoucan’tcreatetorque,youcan’torganizeyourspine,yourelbowsflareout,andyourshouldersdefaultintoaroundedposition.
TorqueandMidlineTensionIfyourtorqueandmidlinetensionlevelsaren’tinsync,oryour
midlinestabilizationstrategyisweak,yourspinewillsagthemomentyoustartapplyinganexternalrotationforce.Let’ssay,forexample,
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thatyousetupforapushupwithyourtrunktensiona2outof10andyoutrytoapplytorquethroughyourhandsatarateof5:Yourspinewillrespondbyoverextending.Youneedtoapplyjustenoughtorquetomaintainaflatback.Forbody-weightmovements,youdon’tneedthatmuchtorqueortokeepyourbellythattighttomaintaingoodform,butasyouincreaseloadoraddspeed,youhavetoincreasebothtorqueandtrunktensiontomatchthedemandofthemovement.
Hip-StabilityTorqueTests
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Likethepushup,thesquathasabroadrangeofapplications.Ifyouunderstandhowtocreatetorquewhilesquatting,youhaveaglobalhip-stabilitymodelthatisgermanetothevastmajorityofmovements.Inaddition,thesquatreallyillustratesthatyoursetup—specificallyyourfootposition,orstance—dictatesyourabilitytogeneratetorqueupstream:inyourankles,knees,hips,spine,andshoulders.
Remember,yourjointsneedtobeinapositiontofacilitaterotationalforcebeforeyoustartmoving.Asthesquattorquetestswillprove,astraightfootorneutralfootpositionisidealforgeneratingmaximumtorque.
Thetroubleisthattherehasbeenahistoricaldisconnectionbetweenfootpositionandstabilizationthroughtorque.Foryearscoacheshavetaughtathletestoturntheirfeetout—likeaduck’s—whentheysquat,whichopensupsomeroominthehipjointandallowsathletestodrivetheirkneesoutfartherandlowermoreeasilyintothebottomofthesquat.
Whatcoachesandathleteshavefailedtorealizeisthatyoucancreateroominthehipjointthroughexternalrotationtorque:bypositioningyourfeetstraight(parallel),screwingyourfeetintotheground,andshovingyourkneesout.Althoughthisrequiresmoremobility,itallowsyoutomaximizetorqueandstillfreetheheadofyourfemur.
However,mostpeopledon’thavetherange-of-motionrequiredtoperformafull-range,butt-to-anklesquat.Turningthefeetoutallowsthemtogetthejobdone.Butthatquickfixcomesatacost.Inadditiontoreducingtheabilitytogeneratetorque,itinstillsdysfunctionalmovementpatternsthatcarryovertootheractivities.Squatwithaduck-footedstanceandyouwillstand,walk,jump,land,andpullwithaduck-footedstance.
Andwhatdoyouthinkwillhappenwhenyougoforaone-repmaxbacksquat?OrspontaneouslyreceiveweightinthebottomofthesquatduringanOlympiclift?Orplanttochangedirectionsinabasketball
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game?Thisiswhatwillhappen:You’regoingtoexpressthesamemovementpatternthathasbeeningrainedinyourmotorprogramandyou’regoingtodramaticallyincreaseyourpotentialforinjury.Thisisthesameasroundingyourbackwhenyoudeadlift.Orevenbetter,smokingapackofcigarettes.It’snotaproblemuntilitbecomesaproblem.Andonceitisaproblem,correctingitisthatmuchharder.
Let’stakeacloserlookatwhathappenswhenthefeetareturnedout.Mostimportantly,itmakesitdifficulttogeneratetorqueandstabilizeyourbody.Whatoftenhappensasaresultisthatyouranklescollapseandyourkneesspiralinward,creatingavalgus—twistingandshearing—forceacrossyourjoints.Thisishowathletesdumptorqueandloseforcethroughtheirhips,anditistheprimaryculpritinACLtears.
WhenIteachneutralfootpositionasitrelatestothesquat,Isaythatyoucansquatinanypositionaslongasyoucancreatearchesinboth
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feet.Ifyourfootsustainsanarch,youwillbeabletogeneratesufficienttorque.Itjustsohappensthatstraight,neutralfeetisthebestpositionforachievingthisidealarch.Themoreyouturnoutyourfeet,themorelikelythatyourarcheswillcollapse.Simple.
Forexample,ifanathletelowersintoasquatbutreachestheendofhisanklerange-of-motionbeforehecompletestheexercise—meaningthathecan’tflexanydeeperashemovesintothebottomposition—hehastostarttension-huntingbycollapsinginward.Althoughthiswillmakehisanklestructurallystable,itcompromisestheintegrityofhisjoints.Heisineffect,justdependingonhisligamentsandtissuestosupporthim.Toensureoptimalpositioningoftheanklejoint,youneedtocreateanarchinyourfoot,whichisexpressedthroughexternalrotationtorque.
Here’sthedeal:Whileathletescangetawaywithsquattingwiththeirfeetturnedoutwhenworkingwithbody-weightandlowvolume,themomenttheyincreaseweight,speed,orvolume,thehouseofcardscollapses.
Aswiththeshoulder-torquetests,thegoalofthesubsequentdemonstrationsistodrivehometherelationshipbetweentorqueandmidlinestability,aswellastoillustratewhyaneutralfootpositionisidealformaximizingtorque.
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Yourarchislargelyaphenomenonofthismechanicalsystem—bones,ligaments,tendons,andconnectivetissues—derivedfromtheexternalrotationofyourhip.HeelalignedwiththeAchilles(straight)isideal,orheelcordmatchingthecalf.Ifyourfeetarestraightandyouexternallyrotateatthehip,yourfeetwillcomeintoanaturalarch.Youcanliftmoreweightandyoucanjumpwithmoreforce.Oh,anditalsohappenstobethesafestpositionfromwhichtomove.
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ThisobliqueloadontheAchillesisoneofthemechanismsforAchillesrupture,Achillestendinopathy,andACLtears.OneofthewaysyoucanmitigateoffaxialobliqueloadsontheAchillesistogetthefootintoastraighterposition.
OpenFootTorqueTestWhenIteachpeopleaboutcreatingastablehipposition,Istartwith
theopenfoottorquetestbecauseit’sreallyeasytomaketheconnectionbetweenaneutralfootpositionandtorque.
Tocorrectlyexecutethistest,standwithyourfeetdirectlyunderyourhips,orroughlyshoulder-widthapart,gothroughthebracingsequence,andthenscrewyourfeetintothegroundasifyouweretryingtospreadthefloorapart:createasmuchexternalrotationforceas
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possibleandsqueezeyourbuttashardasyoucanwithoutlettingyourbigtoecomeofftheground.Whenyouexternallyrotateatthehip,yourfeetcomeintoanarch—connectivetissuecontracts,bonesarealignedproperly,andthemusclesareactivated—whichistheidealpositioningforyourfeet.
Afteryoucarryoutthetorquetestwithyourfeetstraight,turnyourfeetoutabout30-degreesandrepeattheprocess.Whatyouwillexperienceisthatyoucan’tcultivatethesameamountoftorque,yourfootwon’tcomeintoanarch,andyoucan’tactivateyourglutestothesamedegree.
Nowit’simportanttomentionthatyoucanturnyourfeetoutslightly—maybebetween15and30degrees—andstillgenerateasufficientamountoftorque.However,asyouventureintothe45-degreerange,thereisnotorquetobehad.Thedropoffrateinfootpositionisradical.
Letmebeclear:Themoreparallelyourfeet,themorestableyourposition.Youcanturnyourfeetoutslightlyandstillcreatetorque,notasmuch,butsometorque.Itmightnotmattersomuchduringbody-weightsquatsorlow-intensityexercise,butonceyouaddametabolicdemandorload,yourinabilitytogeneratetorquewillresultinabiomechanicalcompromiseofsomekind.Andyoumustknowbynowthatabiomechanicalcompromiseislikeagreenlighttoinjury.
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Startwithyourfeetparallel,gothroughthebracingsequence,andthenscrewyourfeetintotheground,creatinganexternalrotationforce.You’llnoticethatyourshoescurve.Thisisyourfeetcomingintoanarch.Next,turnyourfeetoutslightlyandrepeattheprocess.Asyourfeetventureoutward,you’llnoticethatyoucan’tgeneratetorque,createanarch,oractivateyourglutes.
YouWon’tGetDraftedifYouHaveCollapsedArches…
WhileplayingfortheNFL,mygoodfriendJohnWelbourn,founderofCrossFitFootball,hadhisfeetobservedbyapodiatrist31times.Whywashechecked31times?Becauseanaviculardrop,orcollapsedarch,isagreatpredictorofACLtears.
Butt-AcuityTest
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Tobegin,gothroughthebracingsequencewithyourfeetasstraightaspossible,squeezingyourbuttashardasyoucan.Next,turnyourfeetoutanddothesamething.Whatyou’llnoticeisthatyoucan’tactivateyourglutestostabilizeyourpelvis,whichcreatesanunstablespine.
Thebutt-acuitytesthelpselucidatetherelationshipbetweenastraight-footstanceandyourabilitytoactivateyourglutes.Withyourfeetparallel,youcanmaximizetorqueandsqueezeyourbutttostabilizeyourpelvisinaneutralposition.However,ifyouturnyourfeetout,younotonlylosetheabilitytogeneratetorque,butalsoyoucan’tengageyourglutes,whichcreatesanunstablepelvicposition.
Asyouexperiencedduringthepushup,ifyoufailtocreatetorquethroughyourhandsoryou’reinapositioninwhichyoucan’tgeneratearotationalforce,yourribcagetilts.Asimilarthinghappensduringthesquat,butinsteadofyourribcage,yourpelvistilts.Ifyouhavezerotorque,youhavetocreatestabilitysomeotherway.Inthesquatit’screatedbythepelvismovingforward,whichisreallythemirroractionofyourribcagetiltingback.
Thisexplainswhysomanypeopleoverextendwhentheysquatandwhypeopleexperiencesomuchhorriblelowbackpain.Inalow-torqueenvironment—meaningtheirbodycan’tgenerateanystability—theydefaulttobone-on-bonestability,whichisthelumbar-spine-overextensionfault.
PatellarAlignment
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Togeneratethemostforceandtoavoidkneepain,yourkneecapandtheinsertionofthequadligamentonyourshinneedtobeasperpendicularaspossible.Whenyouturnyourfeetout,thequadligamentgetspulledoffaxis.That’swhatmyhandpositionsillustrate.Withyourfootstraight,yourkneecaptracksstraightupanddownoveryourquad,whichisoptimal.
BaseofSupporttestAnotherproblemwithturningyourfeetoutisthatyoulimityourbase
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ofsupport.Yougofromthefulllengthofyourfoottoabouthalf,compromisingforwardandbackwardbalanceandstability.Ifyousquatwithskisonyourfeet,forexample,youwouldneverfalloverforwardorbackward.Butifyouturnyourfeetout,youinstantlylosethatbalanceandstability.
Thisisanotherreasonthatyouseeathletes’kneestrackinginward.It’snotjustbecausetheyhavezerotorque;it’sbecausetheyhavezeroforwardandbackwardstability.Infact,whenyourfeetarestraight,yourkneesdon’ttrackasfarinwardevenwhenyoufailtocreatetorque(seetorquelesssquattest,seehere).ThislossofstabilitybecomesanevenbiggerissuewhenyouOlympiclift.
Forexample,sayyoureceiveasnatchalittlebitoutinfrontorbehindyourbody.Withyourfeetstraight,youcanadjustyourpositionbecauseyouhavealargebaseofsupport.Butifyourfeetareturnedout,regainingyourbalanceisdifficult.
Whenyourfootisstraightyouhavealargebaseofsupport.Whenyouturnyourfootout,however,youlosearound30percentofthelengthofyourfoot.
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Monster-WalkTestThemonsterwalkisacommonwarm-upexerciseinwhichyouput
abandaboveyourkneesandwalksidewayswhileinaquarterorhalfsquat.What’sinterestingisthatpeopledon’twalkwiththeirfeetangledoutwhentheydothisdrill;theirfeetarealwaysstraight.Whyisthat?Becauseitisimpossibletokeepyourkneesfromcollapsinginwardasyouwalklaterally.Toremainstable,youhavetomaintainapositionthatgivesyouthemoststability,whichisaccomplishedbykeepingyourfeetstraight.
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Wrapabandjustaboveyourknees,parallelyourfeet,andthenreachyourhamstringsandhipsback,loweringintoaquartersquat.Becauseyourfeetarestraight,youcangeneratemoretorqueanddriveyourkneesoutfarther,givingyoumorebalanceandstabilityasyousidestep.
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Whenyouattemptthisexercisewithanopenfootstance,youcan’tgenerateenoughtorquetodriveyourkneesout.Thebandliterallypullsyourkneestogether.Thismakesitdifficulttogetintoastablepositionandmaintainbalanceasyousidestep.
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Monster-SquatTestSquattingwithabandwrappedaroundyourkneesisanother
illuminatingtest.Again,whenyourfeetarestraight,it’seasiertogeneratetorqueanddriveyourkneesout.Themomentyouadoptaduckstanceandsquat,ontheotherhand,itbecomesalothardertodriveyourkneesout.Itjustfeelslikealessstable,weakposition.Andthebanddoesareallygoodjobofhighlightingthatfact.
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Withyourfeetparallel,it’seasiertocounterthepressureofthebandandsquatinagoodposition.
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Whenyousquatfromanopenfootstance,youcan’tgeneratesufficienttorqueanddriveyourkneesouttocountertheband’sresistance.
StableFootPositionTestThistesthelpstoillustratethatwithyourfeetstraight,youdon’tneed
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todriveyourkneesoutthatfartoachieveanklestability.However,themoreyouturnyourfootout,thefartheroutyouhavetodriveyourkneestoachievethatnaturalarchandstableankleposition,whichatacertainpointbecomesunattainable.
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Placeyourfootinaneutralpositionandthendriveyourkneeout.NoticethatIhavetopushmykneeoutonlyslightlytocreateanaturalarch.
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Next,turnyourfootoutandthendriveyourkneeoutuntilyourfootcomesintoanarch.Asyoucanseefromthephoto,youhavetodriveyourkneeoutalotfarthertoachievethatarch.
ExternalRotationTestThistestillustratesxstheamountofexternalrotationyoucancreate
atyourhipwithyourfeetparallel,aswellashowlimitedtherange-of-motioninyourhipiswithyourfeetturnedout.
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Sitinachair,positionyourfeetstraight,andpullyourfoottowardyouroppositehip.Thisisanexpressionofhipexternalrotation.
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Next,turnyourfootoutanddothesamething.Whatyouwillfindisthatyoucan’tliftyourfootashighorcreateasmuchexternalrotationatyourhip.
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Torqueless-SquatTest(Ankle-CollapseTest)Keepingyourfeetstraightlimitsend-rangevalguscollapse,while
turningthefeetoutincreasesvalguscollapse.Youcantestthisinoneoftwoways:Eithersquatwithyourfeetstraightandthenwiththemturnedoutwithoutcreatinganytorque,orsitonachairandsimplydriveyourkneeinwardwithyourfootstraightandthenagainwithyourfootturnedout.Thelattertestismucheasier,butyoushouldtrybothtoseehowtheyfeelandthenimaginebeinginthesepositionsunderaseriouslyheavyloadorwhilesprintingdownafieldandthenchangingdirections.
Thebottomlineisyouneedtobeabletosurviveabadposition,justincasetheloadistooheavyoryoumakeamechanicalormotor-controlerror.Ithappens.Butifyou’reinagoodposition,youcanatleastmitigatethenegativeoutcome.
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Whenyourfeetarestraight,youcankindofmitigatethevalgusforceonyourankleandkneewhenyoufailtocreatetorqueduringasquat.It’salsoeasiertokeepyourshinsverticalandmaintainbalancebecauseyouhavealargerbaseofsupport.
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Withyourfeetturnedout,youranklescollapsetoamuchgreaterdegree.Getintothisposition,andthesketchinessofthisvalgusforcewillbecomeimmediatelyapparent.
Ankle-CollapseTest
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Sitinachairwithyourtoespointedforwardandtrytocollapseyourarches.
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Next,turnyourfootoutandcollapseyourarch.Asyoucanseefromthephotos,it’samuchmoredramaticcollapse.
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CHAPTER5
MOVEMENTHIERARCHY
I’mbettingthatthisisyouandthatthisiswhatyouwant:Youwanttomoveefficiently.Youwanttoproducemoreforce.You
wanttomaximizepoweroutput.Youalsowanttoresolvepainandinjuryissues,orevenbetter,preventthem.
Todoallthis—asIsaidearlier—youneedtofocusonthreemovementprinciples:midlinestabilizationandorganization,onejointbody,andthelawsoftorque.Let’sconsidertwoquestionsfirst:
Canyoubraceyourspineinastable,well-organizedposition?
Doyouunderstandhowtoloadandcreatetorquethroughtheprimaryenginesofyourhipsandshoulders?
Simpleconcepts,right?Thehardpartisputtingthemtoworkinasafeandcontrolledenvironmentlikethegymsothatyoucangooutandapplythemwhereitmattersthemost,inplay,dance,sports,training,orcombat.
AsI’vealreadymentioned,learningastrength-and-conditioningsystemgivesyouauniversallanguageforhumanmovement.Thatis,ifyou’refluentinfull-rangefunctionalmovements—squatting,pressing,pulling,etc.—youhaveuniversalmodelsformovingsafelyandeffectively.
Forexample,ifyouunderstandtheprinciplesthatgovernadeadlift,
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youhaveembodiedtheknowledgetosafelyandefficientlypickanythingupofftheground.Ifyoucancorrectlyperformapush-pressorsquat,youunderstandhowtojumpandlandwithyourtorsoupright—likewhenyoureboundabasketball—withoutdestroyingyourknees.Ifyoucanstabilizeyourshouldersduringapull-up,youwillhavenotroublecreatingthatsamestableshoulderpositionwhileclimbingatreeorrockwall.
Buthere’sthecruxoftheproblem:Justbecauseyoucancompleteorperformfunctionalmovementsinthegymdoesn’tmeanyoucanapplythemsomewhereelse.Youcandoapull-upinthegym,forexample,butthatdoesn’tmeanyoucanclimbatree.However,ifyouunderstandwhatisgoingonwhenyoudoapull-up,it’seasytoclimbatreebecauseyoualreadyknowhowtocreatetorqueandtrunkstability.Soaslongasyouunderstandhowthemovementprinciplesworkandyoudevelopreproduciblemotor-controlpatterns,youhaveamodelforreconstitutingorganized,stable,andefficientpositionsinanyenvironment.Whetheryou’rewindsurfing,shooting,fighting,dancing,orplayingfootball,youhaveatransferabletemplateformovingthatisbothsafeandeffective.
Buthumanmovementiscomplex.Toingrainfunctionalmovementpatternsthathaveuniversalapplication,youneedanall-encompassingstrength-and-conditioningblueprintthattranslatestoallformsofhumanmovement.Inaddition,youneedamodelforidentifyingandresolvingdysfunctionalmovementpatterns,unstablepositions,andrange-of-motionrestrictionsthatkillathleticperformanceandincreasepotentialforinjuryandpain.
Themovementhierarchyservesasthisblueprint.It’sawaytocategorizemovementsothatyouhaveamodelfor:
Rehabbinganathleteaftersurgeryorinjury.Layeringmovementsandskillprogressions.Understandingmovementcomplexity.
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Illuminatingmovementerrors.Identifyingmobilityrestrictions.
SkillProgressionsandMovementComplexity
Yourbrainiswiredformovement,notmusculature.Itdoesn’tthinkquads;itdoesn’tthinkhamstrings.Itthinksmovement.However,westillneedtoteachpeoplehowtomovebecause,asIsaid,humanmovementiscomplex.Weteachkidshowtobrushtheirteeth,eventhoughputtingthehandtothefaceisanaturalmovement.Andweteachathleteshowtorun,deadlift,andsquatwithpropertechnique,eventhoughrunning,squatting,andpickingsomethingoffthegroundisinnate.Thetrickisteachingandlayeringmovementsandskillprogressionsinawaythatshortensthelearningcurve,acceleratesathleticperformance,andhighlightsweaknessesinmovementandmobility.
WhenIfirststartedthinkingaboutskillprogressionsandmovementcomplexity,Ilookedatitthrougharehabilitationlens.Iaskedmyself,HowdoIrebuildfunctionalmovementpatternsafterinjuryorsurgery?Morespecifically,howdoIlayermovementprogressionswithintheframeworkofstrength-and-conditioningthatwillinstillgood,transferablemotor-controlpatterning?
Here’swhatIdid:First,Iintroducedthethreemovementprinciples.Ithenappliedthemtobasic,scalablefull-rangemovementslikesquatting,deadlifting,pushups,pull-upsandsoforth.
Ifanathleteshowedphysicalcompetencywiththebasicmovements,Iwouldstarttochallengethestabilityofhispositionsbyaddingloadandmetabolicdemand,andthenbyintroducingmoreuprightpositions.Forexample,ifIhadanathletewhocouldbacksquatwithgoodform,Imightintroducethefrontsquatoroverheadsquat,orsimplyhavehimrunaroundtheblock—togethisheartrateup—andthen
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performmultiplebacksquatrepetitions.
DefaultMovementAsI’vesaidbefore,thepositionsthatyouassumeatworkorwhile
goingaboutyourlifewillimpactthewayyoumoveinthegym:Ifyouwalkaroundwithyourbackoverextended,chancesaregoodthatyouwilldefaultintothatsamepositionwhilesquatting.Theenvironmentalsoaffectsmovementefficiency.Forexample,lastyearInoticedthatmyoldestdaughter’sfirstgradeclassmatesstartedtoheel-strike(landingonyourheelislessthanoptimalwhenrunningandcanleadtoatonofproblems).Theydidn’tseemtodothisinkindergarten.Whathappened?
Well,theyhadbeenwearingcushionedshoesandsittinginachairlongenoughtocreateanadaptation,anditturnedintotheirdefaultmovementpattern.Thisiswhyit’ssoimportantanddifficulttogettotherootofmovementissues,andtakethetimetoreverseengineerpatternsthathavebeenhardwiredoveryearsofconditioning.Ifyousitinachair,youhavetospendextratimeworkingonyourposture.Ifyouwearhighheels,youhavetofocusonyourfootpositionandcalfmobility.Remember,biomechanicalpathologiesaretreatableatanytimeorstageofdevelopment.Butittakestime,consciousness,andatonofpractice.Itstartswithunderstandingthemovementprinciplesandthenpracticingandapplyingthemtoeveryfacetofyourlife.
Thefinalstepwastochallengetheathlete’smotor-controlandtesthismobility.IdidthisbyaddingaspeedelementandlayeringtransitionalmovementslikeOlympicliftsandburpees.WhatIrealizedisthatbysystematicallylayeringmovements,Icouldnotonlyrehabaninjuredathlete,butalsoprogressmovements—frombasictomoreadvancedexercises—forthenoviceoreliteathlete.Thisbasictemplate
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notonlyallowedmetoingraingood(andtransferable)movementpatterning,butalsotoilluminatecommonmovementfaultsandlimitationsinrange-of-motion.
I’llusethesquatasanexample.Sayyou’reteachinganathletehowtosquatandyounoticethathiskneescavein(valguskneefault,seehere)ashemovesintothebottomposition.Thisfaulttellsyouthateitherhedoesn’tunderstandhowtocorrectlyperformthesquat—tocreatetorquebyscrewinghisfeetintothegroundordrivinghiskneesout—orheisunabletogetintothecorrectpositionbecausehe’smissingrange-of-motionsomewhere.It’salsoanindicationthathewillexhibitthissamefaultduringmorecomplex,heavier-loadedmovements:ifanathleterollshiskneesinduringabody-weightsquat,chancesaregoodthatthissamefaultwillrearitsuglyheadwhenhejumpsandlands.It’snowondersomanymiddle-agedmengetinjuredplayingbasketball!
Theideaistoidentifymovementfaultsandmobilityrestrictionsinanenvironmentwheretheathlete’schancesofgettinghurtareminimized.Tomakecontinualimprovements,youneedtobeabletoscale,progress,andconstantlytestthatathlete’smotor-controlandmobility.Todothat,thecoachandtheathleteneedstounderstand“how”tocorrectlyperformthemovement,aswellas“why”somemovementsaremorecomplexthanothers.ImaginehavingsomeoneperformsnatchesearlyintheirACLsurgeryrehab.Thatwouldbesilly,ifnotsurreal.Similarly,youwouldn’tshowsomeoneafullsnatchwithoutfirstintroducinganoverheadsquatandsnatchbalance.
MovementMobilityTemplateWhetherit’savalguskneefaultoranothermovementerror,the
templateforteachingandcorrectingdysfunctionalpositionsandmovementpatternsisthesame:Prioritizetechnique(motor-control)first,andtheniftheathletecan’tphysicallygetintoagoodposition,
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usemobilitytoimprovepositionandfunction.
Technique:Alwaysaddressmotor-controlfirst.Makesureyouunderstandhowtocorrectlyperformthemovementandgetintotherightpositionwithoutmakingaloadsequencingerror(i.e.,failingtobraceorcreatetorque).
Mobility:Ifyouarephysicallyunabletoassumeastablepositionbecauseyouaremissingrange-of-motion(i.e.,youcan’tdriveyourkneesoutbecauseyourquadsaretight),thenaddressmobility,targetingtheareasthatarerestrictingyourmovement.
Inthetechniqueportionofthischapter,Ihighlightcommonfaultsassociatedwithspecifictrainingmovements.Toimproveyourunderstandingofhowthistemplateworks,Ioffertipsonhowtocorrectthemotor-controlerror.Ialsooffermobilityprescriptions.Ifyou’reanathlete,havingacoachhelpyouspotandcorrectthesefundamentalfaultsisideal.
It’simportanttonotethatthemobilityprescriptionsofferedarevagueduetothecomplexnatureoftissuerestriction.Everyathleteisdifferentandhasuniqueissuesthatcontributetoalimitedrange-of-motion.It’sasystemofsystems.Yourtightquadsmightpreventyoufromgettingyourkneesout,butthecausecouldalsobeyourtacked-downheelcords,tighthamstrings,orbrutallystiffadductors(tomentionafewpossibilities).Forthesereasons,themobilizationtargetareas,whichrefertosubsectioncontainedwithintheSystemschapter,aresimplytogetyoumovingintherightdirection.Itwilltaketimeandatonofexperimentingtogettothebottomofyourmobility
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restrictions.Ifthereareseveraltargetareaslisted,thebestapproachistosystematicallyaddresstheareasthatmightbelimitingyourrange-of-motionusingthetestandretestmodel.Tolearnmoreabouthowtotreatrange-of-motionrestrictions,visitchapter7,“TheSystems,”whichstartsonseehere.
Whetheryou’rerehabbingsomeone,progressingabeginner,orcoachinganeliteathlete,themovementhierarchyisauniversallyapplicabletemplatethatallowsyoutosystematicallyhighlightmotor-controlandrange-of-motionissues,aswellassafelyandeffectivelychallengetheathletewithmovementstimulusaimedatimprovingperformanceanderadicatingpain.
I’vebrokendownmovementsintothreecategoriesbasedonstabilizationandspeeddemands.It’simportanttorealizethatthemovementsfeaturedinthischapterjustscratchthesurfaceoftransferabletrainingexercisesthatyoucanandshouldimplement.Mygoalistoprovideyouwiththekeyingredientssothatyoucanstarttoconnectthedotsbetweenthemovementprinciplescoveredinthisbookandthefull-rangestrength-and-conditioningmovementsthatareperformedinthegym/lab.
Category1MovementsCategory1movementsrepresentbasicsquatting,pressing,and
pullingtechniques:airsquat,backsquat,frontsquat,overheadsquat,pushup,benchpress,overheadpress,anddeadlift.
Movementsthatfallintothiscategoryhaverelativelylowspeeddemands,expressnormalorfullrangesofmotion,andcloselyresembletheactionsofdailylife,likepickingsomethingupofftheground.Category1movementsallowyoutocreateandmaintaintorquethroughthefullrangeofthemovement.Forthesereasons,category1
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movements—specificallythesquat,deadlift,pushup,andstrict-press—servetwoprimarypurposes.First,theyenableyoutostarttolayerandinstillgoodmovementpracticesintomotorprograms.Second,theyserveastheprimarydiagnostictoolsforassessingmotor-controlandmobilitydysfunction.
Alloftheseexercisesshareacommonsequence:Theystartinapositionofhighstability(PHS)—meaningabraced-neutralpositionthatcanmaximizetorqueinthehipsand/orshoulders—andmaintainthatstablepositionthroughouttheentirerange-of-motion.
PositionofHighStability(PHS):Abraced,well-organizedpositionthatallowsyoutocreateandmaintainmaximumstabilitythroughyourhipsandshoulders.Connection:Maintainingatorsionforcethroughtheentirerange-of-motion.
Let’susetheairsquattodiscussthis.YoubegininaPHS(topposition),loweryourbodyintoasquat(bottomposition),andfinishthemovementinthesamePHS(topposition).Yougofromoneshape,toanothershape,backintotheoriginalshape.Becauseyourfeetremainincontactwiththegroundthroughouttheentiremovement,youcanmaintainatorsionforcethroughtheentirerangeofthemovement.Itisthistorsionforcethatkeepsyouconnectedtothemovement.
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Category2MovementsAswithcategory1movements,category2movementstakeyou
fromaPHStoaPHS.Butinsteadofmaintainingtorquethroughouttheentirerangeofthemovement,youinsertaspeedelement—jumpingandlanding,wallball,snatchbalance,running,rowing,etc.—betweenbeginningandend.
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Jumpingandlandingisaperfectexampleofthis.YoustartinaPHS,youremoveconnection(torque)asyoujumpoffthebox,andthenyouhavetospontaneouslystabilizeyourspine,screwyourfeetintotheground,anddriveyourkneesouttofinishinaPHS.Youstillstartandfinishinthesameposition,butbyremovingyourtorsionforceandaddingspeed—jumpingintheair—youincreasethemotor-controlandmobilitydemandsofthemovement.
Whatyouwillfindisthatitisalothardertohideweaknessesasyouprogressintocategory2movements.
Peoplecandisguisetheirmovementdysfunctionandmobilityrestrictionsbehindtheveilofcategory1movements,soyouhavetoconstantlychallengetheirmotor-controlandrange-of-motioncapacities.Forexample,youmightfindthatyoucanperform,say,asquatwithgoodform,butthemomentyoutakethatsquatpositiontoanelevatedplatformandjumpoffit,everythingunravels:feetturnout,ankles
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collapse,kneescaveinward,lumbarspineoverextends.Toimproveasanathlete,youhavetoworkveryhardtofind
weaknessesinyourmovementprofile.It’snotenoughtomovefast,liftheavy,orperformhigh-repetitionswithincategory1.Asyoumoveclosertotheactionsofsports,youneedtobeabletospontaneouslyarriveinasafeandstableposition.Yourtissuesarenotnormalunlessthey’recapableofmovingquicklywhileremainingstableatend-range.
Category3MovementsCategory3movementscloselyresembletheactionsofsports.This
meanschangingdirection:goingfromapulltoapush/press,cutting,jumpingandthenlandinginadifferentposition,etc.Theformaldefinitionofacategory3movementistostartinoneposition,removetheconnection(torque),andarriveinacompletelydifferentposition.Putanotherway,anathleteneedstobeabletospontaneouslygeneratestabilitywhilechangingpositionordirection.
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Oneofthemostdifficultandeasilyrecognizablecategory3movementsperformedinthegymisthesnatch.Asyoucanseefromthephotos,youstartinapullingposition,openyourhipsintofullextension,andthendropintothebottomofthesquatwithyourarmsoverhead.Asthebartravelsupward,thereisamomentof
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weightlessnesswhenyoulosetorquewiththegroundandthebar:Thisisthepositionoftransitionandwhereyouloseconnection(youmomentarilylosetorque).ReceivingtheweightinthebottomoftheoverheadsquatisyourPHS.Yougofromoneshape,whichisapositionoftransition(apullingposition),removetheconnection,andthenarriveinacompletelydifferentshape,intheoverheadsquat,orPHS.
Aswithcategory2movements,whenyouexposeathletesoryoustartimplementingthesefull-rangemovements,techniquefallsapart.Thesimplefactisthatthesechangesofdirectionareverychallenging.Youcan’tdisguisepoormovementpatternsorlimitedrangesofmotion.Andthat’sthegoal.Remember,toensurecontinualgrowth,youneedtohuntdownallyourmotor-controlandmobilityissues,exposethem,andthenworkonfixingthem.
Thebottomlineisthatyouneedtotraincategory1movementslikepowerlifts(squat,deadlift,benchpress)tolayerthefundamentalmovementprinciples.Butifyouwanttoimproveathleticismandreallyhighlightanathlete’sunderstandingofmidlinestabilizationandtorque,youneedtoexposehertocategory3movementslikeOlympiclifts.
Upright-TorsoDemandsTheorientationorverticalityofyourtorsoisanotherwayto
categorizecomplexmovementswithintheframeworkofthemovementhierarchy.It’sreallysimple:Themoreuprightthetorso,themoremotor-control,range-of-motion,andstabilizationrequiredtocarryoutthemovement.
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Thesquatvariationspresentperhapsthebestexamplesofhowanuprighttorsoincreasesthedifficultyofamovement.Forinstance,thebacksquatisthesimplestofthevariantsbecauseithasrelativelylowupright-torsodemands.Youcantiltyourtorsoslightlyforward,givingyourhips,hamstrings,andanklessomeroomtobreathe.Butifyouincreasetheverticalityofyourtorsointheformofafrontsquat,rightawayyouwillstarttoseeweaknessesinyourathleticprofile.Youwillhaveamuchhardertimekeepingyourbackflat,yourkneesout,andyourshinsperpendicular.Theoverheadsquatisthetoughestofthesquatiterationsbecauseyouhavetokeepyourtorsoperfectlyuprighttoavoiddefaultingintoanunfavorableposition.
Althougheachsquatvariationrequiresyoutostabilizethebarbellandorganizeyourshouldersinadifferentposition,theorientationofyourtorsoaddstothedifficultyofthelift.Evenhavinganathletedoahigh-barbacksquat(squatwiththetorsoupright)inplaceofalow-barbacksquat(squatwiththetorsotiltedforward)createsnewchallengesintermsofmotor-controlandmobility.
WhenIteachmyMovementandMobilitySeminars,Ihighlightthisconceptbyaskingthoseinattendancetogothroughathree-squatseries.
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First,Iaskthemtoperformabody-weightsquat.Ineverspecifywhatkindofsquat,justthattheysquatwiththeirbackflatandshinsvertical.Withoutfail,everyonealwaysshowsmeacloseiterationofanunweightedbacksquatbecauseit’stheeasiestofallthesquatsasyoucantiltyourtorsoforwardanddescendintothebottompositionwithoutcompromisingform.
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Next,I’llaskthemtoputtheirhandsbehindtheirheads,whichforcestheirtorsosintoamoreuprightposition,andsquatagain.Thisistheequivalentofgoingfromabacksquattoafrontsquat.Atthispoint,peoplewillstarttostruggletokeeptheirbacksflatandshinsvertical.Tostayintegrated,theyhavetoincreasetensionintheirtrunkanddrive
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theirkneesoutalittlebitfarthertocorrectlyexecutethemovement,resultinginalotmorefaults.
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ThelastthingI’llaskthemtodoissquatwiththeirarmslockedoverhead,whichisessentiallyanunweightedoverheadsquat.Andthisiswherepeoplestartdefaultingintosomeprettywonkypositionstokeeptheirtorsosupright,shinsvertical,andarmsoverhead.Obviously,youcanstilltiltyourtorsoforwardwhilekeepingyourhandsoverhead.However,togetthemostoutofthisexercise,youneedtoincreasetheverticalityofyourtorsowitheachsubsequentsquat.
Thisthree-squatseriesturnsintoareallysimplecategory1movementtemplateforspottingproblemsandchallengingtheathletewithhigherdegreesofmotor-controlandmobility.
Whetheryou’relayeringonexercisestorehabanathletepost-injuryoraftersurgery,ortryingtoexposerestrictionsinabeginneroreliteathlete’smobilityandtechnique,skillprogressionsandmovementcomplexitybecomeeasyifyouunderstandtheupright-torsodemandsprincipleandthemovementhierarchy.Youshouldbeabletoidentifybasicuniversalshapesofstability.Youshouldalsobeabletospotmovementfaultsandunderstandwhatitishappeningandknowhowtofixit.Finally,youshouldbeabletoteachandincorporatetransferable,full-rangestrength-and-conditioningmovementsinawaythatinstillsgoodmovementpatterningforathletesofallabilitylevels.
MWODFIGHTCLUBDRILLThegoalistoequipyouwiththeknowledgetocorrectmovement
faultsandaddressyourownrange-of-motionproblems.However,thatdoesn’tmeanyoudoitalone;havingsomeoneanalyzeyourmovementandkeepyouhonestiskey.You’rewaymorelikelytopayattentiontoyourfootpositionwhenyoustandandyourposturewhenyousitifsomeoneelseisholdingyouaccountable.Youneedacoach,andyouneedatrainingpartner,peoplewhounderstandthismaterialandwillcallyououtwhenyou’rehangingoutinlousypositionsor
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movingpoorly.Youneedsomeonewhowilloffertipsonhowtocorrecttheproblemandhelpprescribespecificmobilityremediesbasedonyourissues.IcallthistheMWODFightClubDrill.Theideaistomakeanagreement—whetheritiswithyourcoach,trainingpartner,kid,significantother,etc.—toalwaysbeinagoodposition.Youcan’trun,andyoucan’thide.
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CATEGORY1MOVEMENTS
AirSquat
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BoxSquat
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BackSquat
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FrontSquat
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OverheadSquat
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Deadlift
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Pushup
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Ring-Pushup
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BenchPress
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FloorPress
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Dip
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RingDip
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Strict-Press
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HandstandPushup
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Pull-Up
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Chin-Up
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AIRSQUATSquattingandwalking.Iftherearetwomovementsyoushouldn’t
takeforgranted,it’showtosquatandhowtowalk.Makeagooddecision.Masterbothmovements.
Thinkabouthowmanytimesyousitdownandstandup.Howmuchyouwalk.Walkandsquatwithcrappymechanicseverydayforyearsonendanditshouldn’tbemuchofastunnerthatyourkneesandbackglowwithchronicpainandadoctorstartsdescribingthemodernwondersofajointreplacement.
Don’tevengetmestartedonhowwalkingandsquattingpoorlywillgutathleticpotential.
Howapersonwalkswilltellyoualot.Thesquat,however,isthelookingglass.Afull-range,butt-to-anklesairsquatisanomnipotentdiagnostictoolforidentifyingproblemsandfixingthebrokenathlete.
InthissectionIwillbreakdownthesquatindetail,anddescribehowpoorsquattingmechanicsandmissingrangesofmotioncanleadtoback,hip,knee,andanklepain.Iwillalsodetailhowpoorsquattingmechanicscantransferovertorepetitive,moredynamicmovementssuchasrunningandjumping.Thebottomlineisthatifyouwanttooptimizeperformanceandescapepainandinjury,it’simperativethatyoulearnhowtosquatcorrectly.
Therearemanytypesofsquats:airsquat,boxsquat,backsquat,frontsquat,overheadsquat.We’lltakealookateach.Firstlet’stalkaboutthecriticalprinciplesatworkwithalltypesofsquatting.
PrinciplesofSquatting:SquatStance
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Ifyouaretryingtobreak1,200poundsforthesquat,awidestanceistheticket.ItwillallowyoutokeepyourtorsouprightandsquattheequivalentofaVolkswagen.Butifyou’reusingthesquatasanexercisetoimprovehealthandathleticperformance,youneedastancethatexpressesafullrange-of-motion,revealsproblems,andtransferstootherathleticmovements.
Formostpeople,positioningtheirfeetjustoutsidetheshoulderswillaccomplishthatgoal.Thisall-purposesquatstancehasuniversalityinsports—thinkofthereadypositionofthelinebacker,atennisplayer,orafighter’scombatstance.Fromthissamepositionyoucantacklemoreadvancedexercises—thefrontsquat,overheadsquat,andOlympiclifts—withouthavingtoadjustyourfeet.RemembertheMiyamotoMusashiquotethatIreferencedintheintroductiontothisbook:“Makeyourfightstanceyoureverydaystance;makeyoureverydaystanceyourfightstance.”
Makeyoursquatstanceyoureverydaystanceandmakeyoureverydaystanceyoursquatstance.
Here’sthedeal:Establishasquatstancethatbestfitsyourgoalsasanathleteandallowsyoutopracticegoodform.Personally,Imostlyuseanall-purposestance,butonoccasionexperimentwithawidestancetothrottlethestimulus.
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KeepShinsVerticalThistipisworththepriceofthisbook100timesover.Atleast.Keepyourshinsasverticalaspossiblewhenyoudescendandrise
outofthesquat.Verticalshinswillallowyoutochannelthepowerofyourhipsandhamstringsandconsequentlyunloadweightfromtheknees.Ifyoufailtokeepyourshinsverticalandyourkneeslurchforwardoutoveryourfeet,you’lllosepowerfromtheposteriorchainandincreasetheshearandtwistingforcestothesofttissueswithinthejoint,especiallytothecartilage,thepatellartendon,andtheACL.Notgood.Keepshinsverticalandexperiencemorepower.
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LoadYourHipsandHamstringsKeepingyourshinsverticalisonething.Youalsomustinitiatethe
squatbyloadingyourhipsandhamstrings.Youdothisbytiltingyourtorsoforwardanddrivingyourhamstringsback.Thiswillloadtherightmusclegroups.Itwillallowyoutohingeatthehipswithaflatbackandmaintainpropertorquethroughyourarmsandlegs.Itwillfortifyyourposturesoyoudon’tbreakatthelumbarspine.
Forexample,alotofathleteswillmistakenlykeeptheirchestupandreachtheirbuttbackasawaytokeeptheirshinsvertical,whichcausesanoverextensionfault(akaanteriorpelvictilt).Toavoidthis,thinkaboutsittingyourhamstringsbackasyouinitiatethemovement.Ifyouthinkaboutreachingyourbuttbackinstead,you’remorelikelytodefaultintoanoverextendedposition.
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DistributeWeightintheCenteroftheFootTocreateandmaintainmaximumtorque,imaginescrewingyour
feetintothegroundwithyourweightdistributedoverthecenterofyourfeet.Nottheballsofyourfeet,nottheheels,thecenterofyourfeet,with
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yourmassrightinfrontofyourankles.Peoplelearninghowtosquatwilloftenmistakenlyrollupontheballs
oftheirfeet.Thisstemsfromeitheralackoftechniqueormissingrange-of-motioninthequads.Orboth.Manycoachesliketotryandcuretheproblembyhavingabeginnershifthisweighttohisheels.Theproblemwiththisfixisthatitopensthedoortootherweight-distributionfaultsastheathletedevelopsinthefuture.Centeringyourweightonyourheelswillmakeitdifficulttocreatethetorquenecessaryforfullstability.Thishabitwilllikelytransfertoothermovementsaswell.ImaginetryingtomakeabigOlympicliftordunkabasketballwithyourweightonyourheels.It’snotgoingtohappen.
Centeryourweightinfrontofyouranklesandkeepyourentirefootincontactwiththeground.
CreateaStableShoulderThepositionofyourarmswillvarydependingonthesquatyou’re
doing.Regardless,alwayssetyourshouldersinastablepositionbycreatingforcefromexternalrotation.
Ifyou’resettingupforanairsquat,pullyourshouldersbackwhileturningyourthumbstowardtheinsideofyourbody.
Ifyou’resettingupforabarbelllift,screwyourhandsintothebar—yourrighthandclockwiseandyourleftcounterclockwise—asifyou
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weretryingtosnapthebarinhalf.Thisresultingtensionwillstabilizeyourshouldersandturnonthemusclesacrossyourupperback,resultinginabraced-neutralspine.Thisall-powerfulreadypositionbecomesmorecriticalthemoreweightyou’redealingwith.
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AirSquatSequence
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1. Tosetupforthesquat,establishyoursquatstancewithyourfeetstraight,somewherebetween5and12degrees.Onceaccomplished,gothroughthebracingsequence:Squeezeyourbutt,pullyourribcagedown,andgetyourbellytight.Withyourspinebracedinaneutralposition,screwyourfeetintothegroundasifyouweretryingtospreadthefloor.Next,setyourshouldersinastablepositionandtightenyourupperbackbyraisingyourarms,pullingyourshouldersback,andexternallyrotatingyourhandsslightly.Lookforwardtomaintainaneutralheadpositionandkeepyourweight
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centeredoverthefrontofyourankles.2. Reachyourhamstringsback—keepingyourshinsasvertical
aspossible—driveyourkneesoutlaterally,andstartloweringintothebottomposition.Tohelpmaintaintensionandmaximizetorque,thinkaboutpullingyourselfintothebottompositioninsteadofdroppingintothebottomposition.
3. Asyourhipcreasedropsbelowkneedepth,continuetodriveyourkneesoutlaterally,keepingyourshinsasverticalaspossible.Asyoureachfulldepth,youshouldfeelverystable.Inotherwords,thereshouldbenoslackinthesystem.Yourbackshouldbetight,yourkneesatthelimitsoftheirexternalrotationrange,andyourhipsatpeaktension.Note:Youmayneedtoadjustyourkneesslightlyforwardtoreachfulldepth.Thekeyistomaintainasmuchexternalrotationforceaspossiblebypushingyourkneesout.
4. Stillmakingaconsciousefforttodriveyourkneesoutandscrewyourfeetintotheground,pullyourshinsbacktoverticalandextendyourhipsandknees.Riseoutofthebottompositioninthesamewayyouentered:withyourspineneutral,kneesout,andshouldersandupperbacktight.Putsimply,it’sthesameasdescendingbutinthereverseorder.
5. Asyoustandup,reclaimastabletoppositionbysqueezingyourbutt.Thiswillsetyourpelvisinaneutralpositionandprepareyouforthenextmovementorrepetition.
KneeForwardFaultYousquatandyourkneesmoveforwardoutoveryourfeet.Wham!
Whathappened?It’susuallyatechniqueproblem—motor-control—andyoumaybefightingagainstbrutallytightmusclesinthethighsandhips.
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Motor-ControlFix:
Isolatethefirst6-inchesofthesquat.Focusoncreatingexternalrotationtorquebyscrewingyourfeetintothegroundandpressingyourkneesout.Initiatethesquatbysittingyourhamstringsback(loadyourhipsandhamstrings),keepingyourshinsasverticalaspossiblewhilecontinuingtoshoveyourkneesout.
MobilizationTargetAreas:
PosteriorHighChain(Glutes)AnteriorChain(HipandQuads)
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OverextensionSpinalFaultFailuretoorganizeyourspineinaneutralpositionwiththemuscles
ofyourbellytightislikepullingtheplugonacyborg.Youwillcollapseintoanoverextendedpositionasyouinitiatethesquat.Themomentyoulosecontrolofyourpelvis,stabilitythroughthechainislost.Screwingyourfeetintothegroundanddrivingyourkneesoutwardwon’tmatter.
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Powerwillbleedfromthesystem.Thisfaultisalsocharacterizedbyagrossreversalofthepelvisinthebottomposition(seebuttwinkfault,seehere).
Mostpeoplehaveenoughmobilitytoinitiatethefirst6-inchesofthesquatsocorrectingthisfaultbecomesalearningrelatedtask.However,ifyouranteriorhipstructuresarebrutallytight(anteriorhipcapsule,hipflexor,quads),youaremorelikelytodefaultintoanoverextendedpositiontofeedslacktoyourhipsystem.
Motor-ControlFix:
Isolatethefirst6-inchesofthesquat.Createexternalrotationtorquebyscrewingyourfeetintothegroundandshovingyourkneesout.Initiatethesquatbysittingyourhamstringsback.Keepyourshinsasverticalaspossiblewhilemaintainingexternalrotationtorque.
MobilizationTargetAreas:
AnteriorChain(HipandQuads)PosteriorHighChain(Glutes)PosteriorLowChain(Hamstrings)Trunk
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ValgusKneeFaultBeforeyoubeginasquat,youwanttotightenyourcoreandsqueeze
themusclesofyourbutt.Thiscreatesexternalrotationforceatthehip.Torque.Failuretocreatethisstabilitywillcauseyourkneestocavein.Thisiscalledvalguskneecollapse.Remember,ifyoufailtocreate
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torqueatthestartofasquat,yourbodywillhavetocreatestabilitysomewhereelse,whichisexpressedthroughthisfault.
Turningoutyourfeetpastthe12to15degreerangeincreasesyourvulnerabilitytothisproblem.Wideangledfeetcanalsomakeitdifficulttoproducetorquethatwillstabilizeyourknees.
Themotor-controlfixissimple:Screwyourfeetintothegroundinthetoppositionandfocusondrivingyourkneesoutasyoulowerintothebottomposition.Pastthe6-inchpoint,however,mobilityweaknessesintheankle,hips,andquadswillplayapart.
Insomecases,spottingtorquefaultsintheairsquatcanbedifficult,especiallyifsomeonehasfullhipandlegrange-of-motion.That’swhywealwayschallengethesemovementswithweight,speed,andhigh-repetitions.Challengethemovementsandthefaultswillbecomeapparent.
Motor-ControlFix:
Isolatethefirst6-inchesofthesquat.Createexternalrotationtorquebyscrewingyourfeetintothegroundandshovingyourkneesout.Initiatethesquatbysittingyourhamstringsback.Keepyourshinsasverticalaspossiblewhilemaintainingexternalrotationtorque.
MobilizationTargetAreas:
AnteriorChain(HipsandQuads)AnteriorLowChain(Hamstrings)PosteriorHighChain(Glutes)CalfandHeelCord
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ShoulderFaultIfyoudon’torganizeyourshouldersintoastable,externallyrotated
position,yourupperbackbecomessoftandroundsandyoucan’t
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maintainastablespine.Thisisusuallyasetuperror,causedbypeopleforgettingtosettheirshouldersbeforelaunchingintothemovement.Poormobilityintheshoulderscanalsoleadtothisfault.
Motor-ControlFix:
Windupyourshouldersintoastable,externallyrotatedposition.
MobilizationTargetAreas:
ThoracicSpineAnteriorShouldersandChestPosteriorShouldersandLat
OpenFootFaultIfyouglanceatthephotos,you’llnoticethatIsetmyfeetupat
optimalangles,butasIsinkintothesquat,myfeetspinapart.Thisfaultdumpstorqueandbleedsforceallovertheplace.Stabilitythroughoutthesystemdribblesaway.
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Lackofmobilityisusuallytheculprit—eithermissingrange-of-motionintheankleorhip,orthethighmusclesarejustwounduplikeatop.
Thisfaultcanalsohappenwhenyouputyourweightonyourheelsinsteadofsmackinthecenterofyourfeet.Screwyourfeetintothefloor.
Motor-ControlFix:
Distributeweightevenlybetweenyourheelandtheballofyourfoot.
MobilizationTargetAreas:
AnkleandPlantarSurfaceCalfandHeelCordAnteriorChain(HipsandQuads)MedialChain(Adductors)PosteriorHighChain(Glutes)
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Range-of-MotionSquatTests:Ruling
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OuttheAnkleWhenyoucan’tgetintoanidealpositionbecauseyou’remissing
keyrangesofmotion,youhavetoaskyourself:Whereistheproblem?Isitmyankle,quad,anteriorhip?Chancesareit’sasystemofsystems,meaningthatit’sacombinationoftighttissues.Thisiswhywetakeasystemsapproachtodealingwiththeseproblemsbyusingsimpleteststoruleoutspecificareasofthebody.
Forexample,theanklewallandpistoltestaretwowaystoseewhetherornotyouhavefullanklerange-of-motionorifyouaremissingcriticalcorners.What’sgreataboutthesetestsisyoudon’thavetomemorizetheanatomyorjointmeasurementofafullrange-of-motion.Allyouhavetodetermineiswhetheryoucanyougetintoapistolposition.Yesorno?
AnkleWallThepistoltestandanklewallbothtellyouifyouhavefullankle
range-of-motion,butmorespecifically,theanklewallletsyouknowwhereyouarecomingupshort.Forexample,sayyoulowerintothesquatwithyourfeettogether,keepingyourbackflatasyoudescend.Ifyou’remissinganklerange-of-motionyouwillliterallyhitawall,atwhichpointyouwilleitherloseyourbalance,causingyoutofallbackward,oryouwillcompensateintoaroundedposition.Ineithercase,themomentyouhitthewall,thatisthelimitofyouranklerange-of-motion.
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PistolTestThereisnothingthatwedoashumanbeingsthatrequiresmore
anklerange-of-motionthanbeinginthebottomofthesingle-legsquatposition(pistol).Ifyoucanlowerintothesquatwithyourbackflatandextendoneofyourlegsoutinfrontofyourbodywhilekeepingyourgroundedfootneutral,youhavefulldorsiflexionrange-of-motioninyourankle.
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LumbarReversalFault:TheButtWinkThebuttwinkfaultoccurswhenyourpelvistucksunderneathyour
bodynearthebottompositionofthesquat.Ifyoustartasquatbyreachingbackwithyourbuttandunlockingyourabs—overextendingthelumbarspine—yourfemurrunsintothetopofyourhipjointandliterallydrivesyourpelvisbacklikeaslow-motiontruckaccident.Thebuttwinkisthepelvisrealigningtoabetterposition.However,theoverallsystemthenbecomeshorriblyunstableandpoorlybraced.Thisisnotahappyplacetobe,especiallywithaloadedbarbellonyourshoulders.
Ifthisisyourproblem,here’stheplan:Youneedtocreateandmaintainmidlinestabilityandtorque.Ifyouhavetissuerestrictionsthatcompromiseyourmovement,reducethedepthofyoursquatandaddressyourposteriorchainandhamstringmobility.Remember,youneverwanttocompromisesafeformfordepth.
Motor-ControlFix:
Squeezeyourbuttandstabilizeyourspineinthetopposition.Initiatethesquatbydrivingyourhamstringsback,notyourbutt.Shoveyourkneesoutasfaraspossibleandscrewyourfeetintothegroundasyoulowerintothesquat.
MobilizationTargetAreas:
AnteriorChain(HipsandQuads)PosteriorHighChain(Glutes)PosteriorLowChain(Hamstrings)CalfandHeelCordTrunk
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KneeForwardFault:BottomPositionIt’simportanttomentionthataslightforwardtranslationofyour
kneeswillhappenasyoureachfulldepth.Thekeyistomakeaconsciousefforttodriveyourkneesoutandkeepyourshinsasverticalaspossibleaslongaspossible,toavoidlossofpositionandpower.
Ideally,anathletewillfighttomaintainaverticalshinforaslongaspossibleandwilluseadditionalkneeflexion—thekneemovingforward—toadjustforincreaseddepthofthesquatortomaximizetheplumblineuprightnessofthetorso.Asthekneemovesforward,thestabilizationdemandsatthehipbecomeuntenableandtheknee
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experiencessignificantshearforces.Whenyouhear,“Don’tsquatbelow90-degrees,it’sbadforyour
knees,”itmeansthatmostpeoplecan’thelpbutmovetheirkneesforwardoncetheydropbelowtheparallelmark.Thekneesmovingforwardisanightmareposition.It’sexposingthesofttissuesofyourkneestogardenscissors.Anditdoesn’tendthere;becausethesystemisnowsohorriblyscrewed,thekneestendtoremainforwardontheascentoutofthesquat.Nowyou’rejustmovementfaultroadkillandtheshearingforcescontinuetheirshreddingways.
Motor-ControlFix:
Loadyourhipsandhamstringsasyouinitiatethesquat.Keepyourshinsverticalaslongaspossible.Ifyourkneestranslateforwardinthebottomposition,pullyourkneesback,makingyourshinsasverticalaspossible,asyourisetothetopposition.Goupthesamewayyouwentdown.
MobilizationTargetAreas:
AnteriorChain(HipsandQuads)MedialChain(Adductors)PosteriorLowChain(Hamstrings)PosteriorHighChain(Glutes)
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HeadFaultAnybodywhohasplayedhighschoolfootballcanrelatetothiscue:
“Headup,chestup!”It’sanotherclassiccuethatcoachesusetocorrectorpreventanathletefromroundingforwardintoflexion.(Orcorrectingagoodmorningsquatfault—seegoodmorningsquatfault—strippersquat—seehere).Althoughtiltingyourheadbackwillhelpkeepyourtorsoupright,it’sexchangingonespinalfaultforanother:Insteadofroundingforwardintoaflexedposition,youdefaultintoagrosslyoverextendedposition.Whetherit’salearnedpattern,ingrainedfrombadcueing,oryoudon’tunderstandtherelationshipbetweenaneutralheadandspine,thesolutionissimple:don’tthrowyourheadback.
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Motor-ControlFix:
Don’tthrowyourheadback.Maintainaneutralspinalposition—seebracingchapter(seehere).
WalkingAndSteppingMechanicsWalkingMechanics
Walkingisacomplexmovement.Icouldspendalotoftimebreakingdownthejointpositionandphasesofwalking,butthatisbeyondthescopeofthisbook.Norisitnecessary.WhenIaddresswalkingwithmyathletesforexample,Ijusttellthemtokeeptheirfeetstraightandtheirspineneutral.It’sthatsimple.
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Ifyouturnoutyourfeetoutasyouwalk,yourankleswillcollapseintoanunstablepositionwitheverystep.Thisisamechanismforbunionsandalotofpeople’sfootandknee-relatedproblems.Andjustthinkofthenumberofdutycyclesyougothrough.Again,thekeyistogetorganizedbeforeyoustartmoving.Gothroughthebracingsequenceandfocusonkeepingyourfeetstraight.
SteppingMechanicsSteppingontoanelevatedplatformorwalkingupordownthe
stairssharesallthesameprinciplesassquatting.Thinkofitasasingle-leguprightsquat.Youwanttokeepyourtorsovertical,spineneutral,kneesout,andfeetarched(neutral).Thehigherthestep,themoreyouwillhavetohingefromthehip.Regardlessoftheheight,thekeytosuccessistokeepyourshinasverticalaspossible.
Whenpeoplehaveproblemswalkingupanddownstairsorsteppingontoabox,it’sbecausetheirkneeistranslatingforwardandtheirankleiscollapsinginward.It’stheequivalentofinitiatingasquatwithzerostability.There’snotorqueatthehip,sotheyoverextendandthedownstreamstructuresshiftintoawrenchedposition.The
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solutionissimple:Keepyourfootstraight,driveyourkneeout,andmaintainawell-organized,stabletrunk.
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BOXSQUATTheboxsquatisamovementthataveragepeopleperform
thousandsoftimesaweek.Everytimeyousitdownandgetupfromachair,toilet,orcouch,youperformacloseiterationofthissquat.
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AlthoughtheairsquatisthefirstmovementthatIteachtonoviceathletes—it’smywayoflayeringfundamentalsquatprinciples—mostpeopledon’thavethemobilitytosquattofulldepth(eventhoughit’ssomethingthateveryhumanbeingshouldbeabletodo).Ifsquattingbutttoheelsisnotaviableoption,positioningaboxatknee-levelorslightlyhigherisagreatwaytolayergoodsquatmechanics.
Unliketheairsquat,theboxsquatallowspeopletofixproblemsthattheymayormaynotbeawareof.Forexample,sayyou’restrugglingtoloadyourhipsandhamstringsandpullyourkneesbacktogetyourshinsvertical.Havingastabletargetlikeaboxorachairtoreachforisaneasywaytoreversekneeforwardfaultsandingrainfunctionalmovementpatterns.Inaddition,youcanfocusonspinalmechanicsandweightdistributioninthebottompositionwithoutworryingaboutfallingover.It’sasimplewaytoscaleoradjustthedepthofthesquatwithoutcompromisingform.
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1. Assumeyoursquatstance.Note:positionyourheelsafewinchesfromtheboxwithacornerangledbetweenyourlegs.Onceaccomplished,screwyourfeetintothegroundtocreatetorque,squeezeyourbutt,stabilizeyourmidline,andsetyourshouldersinastableposition.
2. Keepingyourshinsverticalandbackflat,sityourhamstringsbackandhingeforwardatthehips.
3. Loweryourbutttothebox,maintainingtensioninyourhipsandhamstringsandbackasyousityourbuttdown.
4. Driveoutofthebottompositionthemomentyourbutttouchesdown.
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5. Reestablishthetopposition.
StandingOutoftheBottomPositionWhenyouexecutetheboxsquatasanexercise,younever
completelyreleasetensioninyourhipsandhamstrings.Themomentyourbutttouchesdown,reversethesequencebystandingbackup.However,ifyou’rehavingtroubleinthebottomposition,pausingonaboxorchairisanexcellentwaytoworkonstandingupwithgoodmechanics.Itgivesyouanewstartposition,andallowsyoutofocusongettingyourshinsvertical,shovingyourkneesout,andkeepingyourbackflatasyouriseoutofthebottomposition.
Thisisthekey:Ifyoustartfromtheseatedposition,keepyourbellytightandreloadyourhipsandhamstringsbyhingingforwardatthehips,justasyouwouldwheninitiatingthesquat.
1. Sittingisjustaboxsquatwithalongpauseinthebottom
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position.Evenifyouremainseatedforanextendedperiodoftime,yourbackstaysflat,shinsvertical,andkneesout.
2.Whenyoustandup,reclaimtensionbyloadingyourhipsandhamstringsbyhingingforwardatthehips.
3. Keepingyourbackflat,shoveyourkneesoutandstandupjustasyouwouldwhenperformingasquat.
KneeForwardChairFaultWhenyourkneescomeforwardasyougetoutofachairit’susually
oneoftwothings:eitheryouarenotcomfortablecreatingtensioninyourhipsandhamstringsasyoustandup,oryouhaven’tcreatedsufficienttorque.Aswiththeairsquat,drivingyourkneesforwardoutofthebottompositionisprimarilyamotor-controlerror.
IfInoticethatanathlete’skneescomeforwardeverytimehesquatsoutofthebottomposition,I’llhavehimsittoaboxorchairandputmyhandinfrontofhisknee.Everytimehiskneetouchesmyhand,Ihavehimsitbacktotheboxandtryagain.Inadditiontoilluminatingthefault,thissimpletacticbringsconsciousnesstothemovement,dramaticallyreducingtheprobabilityofcommittingthiserror.
Motor-ControlFix:
Createtorquebyscrewingyourfeetintothegroundanddrivingyourkneesout.Hingeforwardwithaflatback,loadyourhipsandhamstrings,andgetyourshinsasverticalaspossible.
MobilizationTargetAreas:
PosteriorHighChain(Glutes)
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MedialChain(Adductors)AnteriorChain(HipsandQuads)PosteriorLowChain(Hamstrings)
OverextensionFaultAswiththekneeforwardfault,anoverextensionspinalerroris
almostalwaysamotor-controlissue.Asyoucanseefromthephotos,myspineflexesintheseatedposition(sameasthebuttwinkfault)andthenasIstandup,Iimmediatelydefaultintoanoverextendedposition.Oncemypelvisdumpsforward,mylumbarspinestabilizestheloadofmytorsoinsteadofmyhipsandhamstrings.MyshinsareverticalsoIsavedmykneesfromtheload,butItrashedmyspine.Notgood.Torectifythisproblem,sitdownwithabracedspineandkeepyourbelly
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tightwhileseated.Remember,youneedatleast20percenttensioninyourtrunktomaintainaneutralposture.
Motor-ControlFix:
Addressthebracingsequence.Getorganizedbeforesittingdownandkeepyourbellytightwhileinthebottomposition(seated).Hingeforwardatyourhipstoloadyourhamstringsandpullyourshinsverticalbeforestandingup.
BACKSQUATIt’sonethingtobeabletoairsquatandboxsquat,it’sanentirely
differentthingtosquatwithaweightonyourback.Spendadayatthe
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zooshoulderingyourthree-year-oldandyou’llknowwhatI’mtalkingabout.
Onceyouunderstandtheuniversallawsofsquattingandyou’vepracticedthemovementwiththeairandboxsquat,youneedtouptheanteonyourpositionsandaddload.Withadditionalweightonyourtorsoandhips,smallerrorsthatmaygounnoticedintheairsquatandboxsquatbecomeobvious,makingitanotherwaytodiagnosepoormovementpatterns.Notonlythat,addingabarbelltotheequationchangestheleveloftrunkstiffnessandtorsionforcethatisappliedtothemovement,whichtranslatestomorecomplexactions.
Thisistheidea:Ifyou’reairsquattingyoumightbemanaging30to40percenttorqueandtensionlevels.Whilethisisgreatforsimpletasks,thestabilizationdemandsdon’ttransfertomoredynamicmovements.Forexample,jumpingandlandingorsquattingwithaheavyloadrequiresmuchhigherlevelsoftrunkstiffnessandtorsionforce.Ifyouneverchallengeyoursetupandyourmovementwithlargerloads,generatinghigherlevelsofforceisdifficult.
Thebacksquatinvolvesalotofcomplexsteps:Takethebarbelloutoftherack,walkbackandassumeasquatstance,executethemovement,walkforward,re-racktheweight.Ittakesskill,practice,andrazorsharpfocustoperformeachstepcorrectly.Toingrainthecorrectmovementpatterningandreduceerrors,it’simportantthatyougothroughthesameload-ordersequence.Theideaistominimizethevariabilityofyourmovementsothatyoucanpreservethequalityofyourpositionwitheachtransitorystep.Ifyoutakethebaroutoftherackseventeendifferentways,you’regoingtostartyoursquatseventeendifferentways.
Thisisnottosaythatyoushouldn’tchangethebarpositionorchangeyoursquatstancefromtimetotime.Thosechangesarefine—justbesuretopracticethesamestep-by-stepsetupeverytimeyoulift.Ifyoustepbackwithyourleftfootfirst,thendothateverysingletime.Thatway,whenyou’retired,understress,orincompetition,youdon’t
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makefundamentalmistakesbecauseyou’veingrainedthesamemotorpatternoverandoveragain.It’sinstinctual.
Toshortenyourlearningcurve,Ibrokedownthebacksquatintothreephases:liftout(takingthebarbelloutoftherack),walkingback,andthensquatting.It’sworthmentioningthattheliftoutandwalkbackareuniversalstepsusedinliftsthatrequireyoutotakeabarbelloutoftherack—thefrontsquat,overheadsquat,strict-press,push-press,push-jerk,split-jerk.
Phase1:LiftOut_(The6-InchSquat)Anytimeyoutakeabarbelloutofarack,youhavetosetyour
shouldersandgetyourbellytightbeforeaddingaloadtoyourspine.It’saperfectexampleofthetunnelconcept:Ifyoutakethebaroutoftherackandyourspineisdisorganized,oryourhipsareinabadposition,it’simpossibletoreclaimagoodposition.
Thefirstphase,whichisessentiallya6-inchverticalsquat,setsthetonefortherestofthelift.Mostinjuriesandmissedliftsrelatebacktoerrorsmadeinthisphase,soit’simperativethatit’sdoneright.Ifyoudon’tperformagoodliftout,resetthebarandstartfromscratch.Additionally,makesuretosettheracktoaheightthatallowsforagoodliftout,whichisroughlychestlevel.
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Phase2:WalkBackWalkingwithasignificantweightonyourbackisatrickyendeavor.
Thisiswhytheliftoutissoimportant;itsetsuptheefficacyofthewalkback.Ifyouliftoutwithadisorganizedspine,walkingbackisonlygoingtomakeyourbadpositionworse.
Topreventthis,executeagoodliftoutandwalkbackinthesamepatterneverytimeyoubacksquat.Forexample,afterIlifttheweightoutoftherack,Ialwaysstepbackwithmyleftfoot,stepbackwithmyrightfoot,andthenestablishmysquatstance.Thestepsareshortanddeliberate.Don’twalktenfeetfromtherack,lookdownatyourfeetasyouestablishyourstance,ordoanythingthatwillcompromisetrunkandupperbackstiffness.
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Phase3:SquatAfteryou’vetakentheweightoutoftherack,walkedback,and
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establishedyoursquatstance,you’rereadytoperformthethirdpieceofthemovementsequence,whichisthesquat.Asidefrommanagingaheavierloadandorganizingyourarmsinadifferentposition,thebacksquatisperformedinthesamemannerastheairsquat.
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JesseBurdick’s“BackSquat”ShelfTest
Thereareclearlymanypossiblepositionsforthebaronyourback,butallwillbeultimatelycategorizedaslowbarorhighbar.Thelowbarbacksquat(performedinamoreathleticstance,notawidepowerlifterstance)allowsyoutotiltyourtorsoforwardandloadtensioninyourposteriorchain(hamstringsandhips).Thehighbarbacksquatrequiresamoreuprighttorsoandshiftsmoredemandontoyourquadriceps.Theformeristypicalofmostpowerlifters
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(althoughtheonlywaytosupport1000-pluspoundsonyourbackiswithanuprighttorso),whilethelatteriscommonwithOlympiclifters.Whileit’sgoodtolearnandpracticebothvariations,you’reprobablygoingtogravitatetowardoneratherthantheother,whichisfineaslongasyoucanperformboth.
Thebestbacksquattersintheworldwilladoptamore“low-ish”positionforthebarduringtheirsquatting.Thekeyistofindacomfortableandtightpositionforthebarbellonyourupperback.Tofindthesweetspot,performthissimpletest:
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PositionaPVCpipeorbarbellonyourbackwithyourhandsspacedfarenoughapartsothatyoucangetyourwristsverticalandyourelbowsunderneaththebar.Then,slidethebarupanddownthemeatofyourupperback(thoracicspine)andshoulders(deltoids,scapula)tofindthetightestposition.Forsomethatmightbeahighbarpositionwhileforothersalowbarposition.(Formostpeople,that’sjustabovethescapulaandonthedeltoids.)Youdon’twantittoohighonyourneckaboveyourtraps(cervicalspine)orbelowthemeatofyourexternalrotators(backofyourshoulders).Remember,youshouldhaveenoughrange-of-motiontoplacethebaranywhere.But,whenitcomestimetohaveasquat-offdancefight,adoptthebestandmosteffectivepositionforyou.
HighBarBackSquatIfyou’rejustlearninghowtobacksquat,stickingwitheitherthelow
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barorhighbarvariationiswhatIrecommend.However,fortheintermediategeneralistathlete,there’snoreasonnottolearnhowtobacksquatwiththebarindifferentpositions.Infact,ifyoufallintothatcategory,youshouldswitchyourstance,changethepositioningofthebar,andchangethethicknessandweightofthebaroften.
Remember:Strength-and-conditioningisatoolforlearningandlayeringcomplexmovementpatternsinacontrolledenvironment.Withthebarhigheronyourback,youhavetopositionyourtorsoinaslightlydifferentmanner,providingacompletelydifferentsquatstimulus.Putsimply,thisgivesyouabrandnewmotorpatterntosolve.Unlikethelowbarbacksquat,whichallowsyoutoloadyourhipsandhamstringsanddropyourtorsoslightlyforward,thehighbarbacksquatforcesyourtorsoupright,loadsmoreweightontoyourquads,andincreasesrange-of-motiondemandsonyourhipandankles.You’reabidingbythesameprinciples,butnowyou’reforcedtoadapttoanewposition—seeMarkBell’sUnderloadingMethod.
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MarkBell’sUnderloadingMethodUnderloadingisaconceptthatMarkBell—eliteAmerican
powerlifterandsupercoach—usestotrainathletesbyintroducingnewpositions.
Here’sanexample:sayyou’retryingtogetstrongerwiththedeadlift.Ratherthanaddweight,increasethespeedofthelift,ormanipulatethesetandrepscheme,hewillchallengerange-of-motionorposition.Hedoesthisbymakingyoupullfromadeficit,changingthebarposition,changingyourgrip,orchangingthebartype.
Withoutaddinganyadditionalload,heincreasesthedifficultyofthemovement.Thisisacleverwaytohelpthelifterprogresswithouthavingtomaketheweightheavier.It’salsoagreatwaytoteach
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peoplehowtoapplytherulesofmovementandtheload-ordersequenceforamovementinanewposition.Itbuildsanathletewhocanadapttonewpositionsandquicklyunderstandwhenthey’reinabadposition,andwhattheyneedtodotoadjust.
GripFault(BrokenattheWrist)Ifyou’remissinginternalrotationinyourshouldersormissing
extensioninyourthoracicspine,youlosetheabilitytopullyourshouldersbackandbraceyourspineinaneutralposition.Asyoucanseefromthephotos,thisischaracterizedbyroundingforwardintoaflexedpositionandbreakingatthewrists.Ifyou’renotsupportingtheweightwithyourshouldersandwristsinagoodposition,yourelbowsenduptakingthefullbluntoftheload.Experiencingmurderouselbowpainwhenbacksquatting?Thismightbetheproblem.
Motor-ControlFix:
Findtheshelfofyourupperback—seeJesseBurdick’sShelfTest,seehere—andmakesureyourwristsarestraightandyourelbowsarepositionedunderneathorjustbehindthebar.Pressyourheadbackintothebartocreateaneutralupperback.Ifyou’remissingrange-of-motion,adjustyourgripbyslidingyourhandsoutuntilyoucangetyourwristsinlinewithyourarm.
MobilizationTargetAreas:
ThoracicSpine
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AnteriorShouldersandChestPosteriorShouldersandLatsDownstreamArm(ElbowandWrist)
GripFault(ElbowsHigh)Liftingyourelbowsandpressingthebarintoyourupperbackis
anothercommongripfaultthatischaracterizedbypoorshoulderandthoracicmobility.Aswiththepreviousgripfault,failingtocreateastablebarbellplatformforcesyouintoaforwardflexedposition,placesstrainonyourelbows,andopensthedoortoothermovementerrorsdowntheline.Note:thisfaultisnotlimitedtoathleteswithpoormobility.Alotofpeoplemistakenlyelevatetheirelbowsinanattempttocreatetensionin
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theirupperback.Thisissimplyamotor-controlerrorthatneedstobeaddressedinthesetup.
Motor-ControlFix:
Findtheshelfofyourupperback—seeJesseBurdick’sShelfTesthere—andmakesureyourwristsarestraightandyourelbowsarepositionedunderneathorjustbehindthebar.Pressyourheadbackintothebartocreateaneutralupperback.Ifyou’remissingrange-of-motion,adjustyourgripbyslidingyourhandsoutuntilyoucangetyourwristsinlinewithyourarm.
MobilizationTargetAreas:
ThoracicSpineAnteriorShouldersandChestPosteriorShouldersandLatsDownstreamArm(ElbowandWrist)
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HeadFault(CheckingStance)Lookingdowntochecktheorientationofyourfeetissomethingthat
coachestellbeginnerstodowhilewarmingup.Andwithgoodreason:Ifthepositioningofyourfeetisdifferent—onefootisturnedoutmorethantheother—itwreakshavocwithyourabilitytogeneratepowerandcreatesanunevenforceacrossyourspine.Whathappens?Thebody
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simplyshutsdown.Whilethisisnotabigdealintheearlystagesofdevelopmentwhentheweightislight,itingrainsabadhabitthatwillinevitablycausebreaksinspinalposition.Thisiswhyit’ssoimportanttohavedefinedmotorpatterns—meaningyoustepbackthesamewayintothesamestanceeverysingletime—sothatyoudon’thavetosacrificeneckpositiontolookdown.
Motor-ControlFix:
Whenyou’refirstlearninghowtosquatandwalkback,trynottoexaggeratelookingdown.Walkbackusingthesamesequenceeverysingletimeandpracticewithalightloaduntilyoufeelcomfortable.
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GoodMorningSquatFault(StripperFault)
Wealsocallthisthestripperfault.It’scharacterizedbyshootingyourhipsupandextendingyourlegsoutofthebottomposition.Itoccurswhenthereisnotenoughexternalrotationtorqueandyoudon’tfeelstableinthebottomposition,soyouraiseyourhipsandhamstringsasawaytosupporttheload.
Withouttorque,keepingyourbackandhipconnectedthroughoutthemovementisimpossible.Asaresult,youhingeatthelumbarspineasifitwereahipjointandusethestrengthofyourbacktocompletethemovement.
Again,ifyouhavegoodmotor-controlpatterningandthestrengthtohandletheload,yourpositionwon’tchange:You’llgoupthesamewayyouwentdown.Ifyoustarttocompensate,stopandhaveyourspotterassistthemovementorbailoutfromunderneaththebar.(Note:Dumpingweightoffafailedliftisacomplextaskthatyoushouldlearnbeforehandlinglargeloads.)Thisiseasiertoseewiththedeadliftbecauseifyoufailthere’snochangeinspinalposition.Youdon’twormaround,collapseforward,orlookup;youjuststopordroptheweight.That’sit.
Motor-ControlFix:
Thisisverycommonwithathleteswhosquatwiththeirfeetturnedout,somakesureyourfeetarestraighttoallowformaximumtorsionforce.Createandmaintaintorquethroughrange.Thinkaboutscrewingyourfeetintotheground,shovingyourkneesout,andpullingyourselfintothebottomposition.
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FRONTSQUATImaginepickingupakegofbeerandloweringitbackdowntothe
ground.Canyoudothatwithoutrippingapartyourkneesorback?Ifyouknowhowtofrontsquat,yes,youcan.
Liftingakegofbeer,acouch,abagofcharcoal,yourkid:Mostlifting-relatedtasksthatweperformonadailybasisrequirepickingsomethinguporloweringsomethingtothegroundwiththeloadsupportedinthefrontofthebody.What’smore,themajorityofthesetasksrequirethetorsotoremainupright.Thefrontsquatisagreat
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exampleofagymmovementthattransferstothetasksofdailylife.Thefrontsquatwillferretoutshortagesinshoulder,hip,quad,and
anklerange-of-motion—weaknessesanathletemaybeabletohideduringtheairorbacksquat.Inanairorbacksquat,theathletecantilthischestforwardandreachhishipsfartherback,givingthehips,hamstrings,andanklessomebreathingroom.Theupright-torsodemandsofthefrontsquatwillrevealthesemobilitylimitationsand,onceaddressed,presentopportunitiesforsnaggingmoreperformance.
Thefrontsquatisaprogressiontocategory3movements,specificallythecleanandjerk—pullingaweightfromthegroundtoshoulderlevelinonemovementandthenpressingtheweightoverhead.
FrontRackPositionWhetheryoureceivethebarinthecleanortakeitoutofarack,the
priorityisthesame:Organizeyourshouldersintoastablepositionbycreatingexternalrotationtorquewithyourarms.Failuretodothisresultsinaroundedupperback.Upperbacktensionandexternalrotationtorquearewhatyou’reafter.Gripistheplacetostart.
Theconventionalmethodforestablishinganidealgripistomeasureathumb’sdistancefromyourhipbone.Asyoucanseefromthephotos,raisingyourarmsfromthisspotcancauseyourshoulderstointernallyrotateandtheelbowstoflareout,leavingyouunsecured.Abetterbetistoalignyourwristswithyourelbowstobuildasupportiveplatform.
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Inmostcases,whenyouusetheconventionalfrontracksetupmethodtofindyourgrip,itforcesyouintoacompensatedposition.Asyoucansee,mygripistoonarrow,makingitimpossibletogetmyelbowsinlinewithmywrists,whichisnecessarytosupporttheloadandcreateexternalrotationtorque.
Thisishowyoudoit.Turnyourpalmtowardthefrontofyourbody,curlyourhandtoyourshoulder,raiseyourelbowtoa90-degreeangle,andthenflipyourpalmtowardthesky.(Sometimesit’shelpfultohaveaSuperfriendgiveyouanassistbydirectlymanipulatingyouintothisposition).Youmayrequireadashoffine-tuning,butthistechniquewillstarttogetyoudialedinongripwidth.
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Ifyouflexyourarmwithyourpalmforward(externallyrotatedposition),yourelbowwilldeviateouttotheside,puttingthewristinlinewiththeelbow.Thisalsosetsyourshouldersinastableposition,allowingyoutomaximizetorque.Aswithyoursquatstance,youmayhavetotinkeraroundtofindthemostcomfortableandstableposition.Inmostcases,theseadjustmentsaremadebasedonarmlengthandshouldermobility.Note:Foramoredetaileddescriptionoftheliftoutandwalkback,refertothesimilarphasesinthebacksquatsection(seehere).
Phase1:LiftOut
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Phase2:WalkBack
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Phase3:FrontSquat
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NarrowGripFault(ElbowsOut)Ifyourwristsarepositionedtotheinsideofyourshouldersinthe
frontrack,it’sablindinggiveawaythatyourshouldersareaboutasstableasuranium235.Asyoucanseefromthephotos,Diane’selbowsflareouttotheside,unloadingtonsofforceonherwrists.That’swhenitallcrumbles.Theshouldersinternallyrotateandshecannolonger
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createtensioninherupperback.Ifthisiswhat’shappeningtoyou,don’tbeshell-shockedwhenyouhavetobailonliftsbecauseyourwristsfeellikethey’vebeenchoppedatwithadullaxe.
Moralofthestory:Youcan’tmanageaheavyloadormaintainanuprighttorsounlessyourwristsareinlinewithyourelbows.
Themotor-controlfixforthisissueissimple:Slideyourhandsoutandaddressthestableshoulderfrontracksetup.Iftheproblemcan’tbesolvedwithmotor-control,it’spossiblethatyou’remissingthoracicextension(upperbackflat),internalrotationofyourshoulders,andflexionandexternalrotationofyourshoulder.
Motor-ControlFix:
Addressfrontrackmechanicsandgripposition—seestableshoulderfrontracksetup(seehere).
MobilizationTargetAreas:
ThoracicSpineAnteriorShouldersandChestPosteriorShouldersandLatsDownstreamArm(ElbowandWrist)
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CrossArmFaultThecrossarmfrontrackpositionisaclassicbodybuildersetupto
thefrontsquat.Withyourarmscrossedinfrontofyourbody,youcancreateaplatformforthebarwithoutchallengingshoulderrange-of-motion.Thismakesforaneasierfrontrackposition.Althoughthisvariationstillgivesyouafrontsquatstimulus,itcompromisesyour
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shoulderpositioninganddoesn’ttransfertomoredynamiclifts.Bodybuilderstypicallydon’tperformOlympicliftingvariations,sothefactthatit’snotatransferableexercisemightnotmatter.However,notbeingabletocreatetorqueoffthebarwillalwayspresentproblems.Yourshoulderswillinternallyrotateandyourupperbackwillroundforward,makingitdifficulttoachieveaneutralpositionunderheavyloads.
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ChestForwardFaultWhenyourelbowsdropandyourchesttranslatesforwardinthe
squat,it’sanindicationthata)youfailedtocreatetorqueinyourhipsandshoulders,creatinganuntenablefrontrackposition,orb)youaremissingrange-of-motioninoneorallthefollowingareas:shoulder(flexionandexternalrotation),elbow(flexion),wrist(extension),thoracicspine(extension),hip(externalrotation),andankle(dorsiflexion).
Motor-ControlFix:
Addressfrontrackmechanicsandgripposition—seestableshoulderfrontracksetup(seehere).Createandmaintainexternalrotationtorqueinyourshouldersandhips.
MobilizationTargetAreas:FrontRack
ThoracicSpineAnteriorShouldersandChestPosteriorShouldersandLatDownstreamArm(ElbowandWrist)
Squat
AnteriorChain(HipsandQuads)PosteriorHighChain(Hamstrings)CalfandHeelCord
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MedialChain(Adductors)
“ElbowsUp!”Tellingathletestogettheirelbowsupduringafrontsquatorclean
isnotgoingtofixtheposition.Itmightpreventamissedlift,butitwillnotpreventfaults.Theonlywaytocorrecttheproblemistosystematicallyaddresstheissue:Aretheycreatingenoughtorquetomaintainanuprighttorso?Cantheyachieveagoodfrontrackposition?Cantheysquattofulldepthwiththeirtorsoupright?Ifanathletemissesthelift,meaninghedropstheweight,it’sprobablyacombinationofabadrackandmissingrange-of-motioninhishipsandankles.However,ifhehasagoodrackposition,hecancome
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forwardalittlebitwithoutdroppinghisweightbecausehecankeephiselbowshighandmaintainarigidupperbackposition.
OVERHEADSQUATWhenitcomestomakingtheinvisiblevisible,theoverheadsquat
willsmokeoutthetruth.It’sthemostchallengingofthesquatiterations.Inthefrontsquatyouholdthebarbellinfrontofyourbody.Intheoverheadsquat,youstabilizethebaroveryourhead.Nothingwilltestyourabilitytocreateastabletrunk,generatetorque,orrevealyourrange-of-motionliketheoverheadsquat.Inthesamefashionthatthefrontsquatrevealsweaknessesthatcanbehiddenwithinabacksquat,theoverheadsquattrumpsthefrontsquatasadiagnostictool.Variousdisguisesofmotor-controlfaultsormobilityrestrictionswillbescorchedawaywhenyouopenupthefurnacedooroftheoverheadsquat.
Let’slightthisupwithanexample:Sayyou’remissingabitofexternalrotationinthehipsanddorsiflexionintheankles.Doingafrontsquat,youcompensatebytiltingyourtorsoslightlyforward.Yourfrontrackisgood,yourspineisrigid,anddespitethemissingrangesyoucanexecutethefrontsquat.Buttakethisshowdowntheroadtotheoverheadsquatandthingsunravel.Tiltthetorsoofflineinthebottompositionoftheoverheadsquatandtheshouldersdestabilizeandunlock,causingthebarbellloadtoswayprecariouslyabovelikeananvilinaWileE.Coyotetrap.
Ifyoucanoverheadsquatwithexceptionaltechnique,itshowsthatyounotonlyunderstandthefundamentalprinciplesofbracingandtorque,butyoualsohavefullrange-of-motioninyourshoulders,hips,andankles.
ThisiswhytheoverheadsquatwithaPVCpipeissuchapopular
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assessmenttool.Withintwoseconds,agoodcoachcanseespotmotor-controlproblemsandmobilityrestrictions.
Aswithallmovements,thekeyistobecomecompetentwiththemovementunderlightloads(likeaPVCpipeoremptybarbell),andthenincreasetheweightorworkoutputtotestyourabilitytomaintaingoodformunderincreaseddemand.
Note:Althoughtheoverheadsquatretainsallthesamepreliminaryphasesofthebacksquatandfrontsquat—liftingoutoftherackandwalkingtheloadback—beforeyoubegintheliftyouneedtopowertheloadupintotheoverheadposition.Todothisyoucaneitherpush-pressorpush-jerktheweight.Thepush-press(dipanddrive)isfineforliftinglightweight.Butformoretaxingloadsorforworkoutswithmultiplereps,thepush-jerkisthepreferredmethodbecauseitcostsyoulessenergy.
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ShoulderShrugFaultAlotofpeoplewillmistakenlyshrugtheirshoulderstotheirearsin
anattempttocreateastableposition.Shruggingyourshouldersisanotheroneofthepointlesscuesthatcoacheshavebeentellingtheirathletestodoforyears.Theonlywaytostabilizeyourshouldersinagoodpositionistocreateexternalrotationtorque,whichiscuedwitharmpitsforward.It’sthatsimple.Tellingsomeonetopresstheir
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shouldersuptotheirearswillcausethemtointernallyrotateintoanunstableposition.
Motor-ControlFix:
Createtorqueoffthebar,keepingyourwristsinaneutralposition,andexternallyrotateyourarmpitsforward.Makesurethebarisaligneddirectlyoveryourcenterofmass.
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UnstableShoulderFault(BentElbow)Ifyoucan’tlockyourarmsoutoverhead,it’sanindicationthatyoua)
don’tunderstandhowtocreateastableshoulderpositionorb)youaremissinginternalrotationintheshoulder.Bendingyourelbowsinternallyrotatesyourarms,whichunloadstensioninyourshoulders,lats,andupperback.Whilethiscompensationallowsyoutogetoverhead,itputsyourshouldersinanunstableposition,creatingatoxicmotorpatternthatwillleakpoisonintopullingmovementslikethepull-up,press,anddeadlift.Powerislostbythemetrictonandthisfaultopensthedoortoelbowinjuryandpain.
Motor-ControlFix:
Createtorqueoffthebar,keepingyourwristinaneutralposition,externallyrotateyourarmpitsforward,andlockoutyourelbows.
MobilizationTargetAreas:
ThoracicSpinePosteriorShouldersandLatsAnteriorShouldersandChestFirstRibMobilization
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GripFaultWristpainisacommoncomplaintassociatedwiththeoverhead
squat.Thisisduetoafaultygrip.Asyoucanseefromthephoto,whenyourhandsarebentback,yourfingershavetosupporttheload,placing
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severestressonyourwrists.Inmostcases,athleteswilldefaultintothisgrippositioniftheyaremissingshoulderrange-of-motion.Unabletopulltheirshouldersintoanidealpositionastheypressoverhead,theywillthrowtheirwristsbacktobalancethebaroverthecenteroftheirbody.Inadditiontoinvitingwristpain,thisbrokenwristgripmakesitdifficulttocreatetorqueoffthebar,compromisingpowerandstability.
Motor-ControlFix:
Positionthebarinthecenterofyourpalmsandkeepyourwristsinaneutralposition(straight).Makesurethebariscenteredoveryourhipsandshoulders.
MobilizationTargetAreas:
ThoracicSpinePosteriorShouldersandLatsAnteriorShouldersandChestFirstRibMobilization
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ChestForwardFaultIfyourchestdriftsforward—whetheryou’remissingrange-of-
motionoryoufailedtosetyourshouldersinagoodposition—yourshoulderswillunlocksothatyoucanmaintainbalanceoverhead.Thisisanuntenableposition.
Motor-ControlFix:
Createtorqueearlyandmaintainthatforcethroughrange.
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Stabilizeyourshouldersinagoodpositionbylockingoutyourarms,creatingtorqueoffthebar,andgettingyourarmpitsforward.
MobilizationTargetAreas:
AnteriorChain(HipsandQuads)PosteriorHighChain(Glutes)MedialChain(Adductors)PosteriorLowChain(Hamstrings)CalfandHeelCord
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DEADLIFT274
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Bendovertopickupatoolboxandyou’redeadlifting.Thedeadliftisbothcommonandcrucialtotheworldofwork:Afiremanhoistingsomeoneontoastretcher,asoldierinthefieldbendingovertograbanammobox,oraconstructionworkerpickingupanelectricsaw.
Eachtimeyoubendovertopicksomethingupofftheground,you’reessentiallyexecutingadeadlift.Yetfewpeopleunderstandhowtodoitcorrectly.Thefactthatsomanypeopleroundtheirbackwhentheybendovertopicksomethingupmayexplainwhymillionssufferfromlowerbackpain.
Peoplewhounderstandhowtodeadliftwithgoodform—meaningtheyknowhowtobrace,createtorque,andneversacrificeformforrange-of-motion—typicallyhavefewerbackproblems.Theyhaveamodelforpickingsomethingupthatisuniversallyapplicable:Ifyouknowhowtosetupforadeadlift,youknowhowtopicksomethingheavyoffthegroundwithoutcompromisingyourback.
Toprotectyourbackandmaximizeforceproduction,youneedtobringconsciousnesstothisfundamentalmovementpatternsothatyoucanreproduceagoodpositioninallsituations.Youneedtooptimizeandingrainthedeadliftsetupsoyouhavethesamemovementoutcomeeverysingletime.Whetheryou’retired,orstressedout,orboth,youhaveablueprintthatwillallowyoutoproducemaximumpowerwithminimumrisk.
Thedeadliftsharesthesameload-ordersequenceanduniversallawsasthesquat:Brace,createtorque,loadyourhipsandhamstrings,keepyourshinsvertical,anddistributeyourweightinthecenterofyourfeet.(Foranoverviewoftheseprinciples,reviewtheairsquatonseehere.)Thismakesthedeadliftaveryeasymovementtolearnandsignificantlyshortensyourlearningcurve.Andaswithallcategory1movements,thedeadliftservesasadiagnostictoolforassessingrange-of-motionrestrictionsandmotor-controlerrors.(Youcanreallyseespinalerrorsandposteriorchainrestrictionwiththismovement).Butbeforeyoustartdownthatpath,youneedtolearnhowtooptimizethe
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setup.
DeadliftRange-of-MotionTest
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Togetareadonyourmobilityinregardtogooddeadliftingtechnique,it’simportanttoassessyourposteriorchainrange-of-motion—specificallyinyourhips,hamstrings,andback.
Oneofthebestwaystodothisistohingeforwardatyourhipswithyourbackflatandlegsstraight.Ifyoucantouchthebarbell
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withoutroundingyourbackorinternallyrotatingyourshoulders(essentiallyastraightlegdeadliftsetupwithyourbodyforkedata90-degreeangle),youhavefullrange-of-motionandaregoodtogo.Ifyoucomeupshort,youmayneedtousethetop-downsetupoption2(seehere).
Here’sanotherwaytoassessposteriorrange-of-motion:Tostart,sitonthegroundwithyourlegsoutinfrontofyou.Withyourbellytight,youshouldbeabletosittallwithyourbackandlegsstraight.Ifyoubendyourknees,roundyourback,orbreakfromtheupright-seatedposition,it’sadeadgiveawaythatyourposteriorchainrange-of-motioniswantingorthere’samotor-controlissue.
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Thisisnottobeconfusedwiththeclassicsitandreachtest,whereingymclassyousatwithyourfeetflushagainstabox,clenchedyourteeth,andreachedyourhandsasfarpastyourtoesaspossible.Onceyouacknowledgethelawsofbracing,thistestbecomescomicalbecauseitrevealsexactlynothingaboutfunctionalrange-of-motionormotor-control.Itdoes,however,tellyouhowgoodyouareatroundingthebackintoahorrible,brokenposition.
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Comparedtothelongsitpositiontest,thestraightlegdeadliftisthepreferredmeasuringtool.Youdon’tdoalotofmovementsfromaseatedpositionunlessyou’reakayakerorrower.Soaddingaweight-bearingelement—thetorso—makesitmorerealistic.
Top-DownDeadliftSetupThetop-downsetupistheeasiestandmosteffectivemodelforlifting
somethingofftheground.Byorganizingyourspineinthetopposition,youminimizeloadonyourspineandoptimizetrunkstabilitypriortoformingyourgriponthebar,dumbbells,stone,orotherheavyobject.Again,it’sthesamebracingsequenceastheairsquat.Oneofthemistakesthatpeoplemakeistobendover,establishtheirgrip,andthentrytoorganizetheirspineandputtheirhipsinagoodposition.Ifyousetupforthedeadliftbyroundingforward,youhavetorecaptureaflatbackfromthebottomposition,whichisdifficult.Thisisnodifferentthantryingtobraceyourspineinthebottomofthesquat.Whileyoucangetyourbackflat,youwillmostlikelyendupinacompromisedpositionbecauseyoucan’tcreatetensionintheupperbackorstabilizethespine.
Tocorrectlyexecutethedeadlift,youhavetotakealltheslackoutofthesystembycreatingasmuchtensioninyourbodyaspossiblepriortoliftingtheweightofftheground.Youneedtoactivelyseektension.Ifyoulosetensioninthesetup,specificallyinthehipsandhamstrings,youhavetoadjustwithyourkneestoreloadthearea.Bottomline:Themoretensionyoucancreate,themoreforceyoucanapplytothemovement.
Let’suseasimpleexampletohelpillustratethisprinciple.Imagineacarthatisstuckinaditch.Topullitout,youhitcharopefromtheditchedcartoanothercar.Ifthereisslackintheropeandthetowcarhitsthegas,it’seithergoingtoripoffabumperorbreaktherope.Topreventthatfromhappening,thecarinfrontmusteliminatetheslackandcreatetensionontherope,thenpull.It’sthesamethingwiththe
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deadlift:Createtensionbyloadingthehipsandhamstringsandpullingonthebarbell(seecaption7).Youalmostwantthebartofloatbeforeinitiatingthelift.Ifyouhavea135-poundsonthebar,youshouldbethinkingaboutputtinga130-poundsoftensionintothebar.Ifyou’relifting400-pounds,youneedtopreloadatleast200-poundsintothesystemtoavoidbreakingthemetaphoricalropeortearingapartthemetaphoricalbumper—asinyourlowerback.
Top-DownSetup
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ReloadHipsandHamstrings:
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Lift
HookGripThehookgripisatechniquecommonlytaughttoOlympiclifters.
Asyoucanseefromthephotos,insteadofclaspingyourthumboveryourfingers,whichisaconventionalgrip,youwrapyourthumbaroundthebar,andthenwrapyourfingersaroundyourthumb.Thislockpreventsthebarfromrollingoutofyourhandandputsyourwrist
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inagoodpositionforcreatingexternalrotationtorque.ThereasonIliketeachingthisforthedeadliftisbecauseitallowsyoutohandlelargerloadsandittransferstootherliftslikethecleanandsnatch.
Option2:KneesForwardSetupSomepeoplecan’tquitereachthebarbellwhilekeepingtheirhips
loadedandshinsverticalusingthetop-downsetup.Thisisduetotighthamstringsandhips.Ifthat’saproblem,usethisvariation.It’scarriedoutinthesamefashionastheprevioussetup,inthatyoustabilizeyourtrunkinthetoppositionandhingeforwardfromyourhipswhilekeepingyourshinsvertical.Butthemomentyourunoutofrangeinyourposteriorchain—meaningyoucan’thingeforwardorpushyourhipsbackanyfartherwithoutcompromisingyourspinalposition—bringyourkneesforward.Thiswillallowyoutoadjustforpositionwhilestillkeepingyourbackflatandyourhipsandhamstringsloaded.Afteryouestablishyourgriponthebar,pullyourshinsbacktoverticaltoreclaimtension.It’sthesamemodel:Brace,loadyourhipsandhamstrings,anduseyourkneestoadjustforposition.
Insomecases,people’sankles(missingdorsiflexion/kneeforward
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range),hamstrings,andhipsaresotighttheycan’tsetupfromthegroundwithoutroundingtheirbackposition,evenwhenusingthissetup.Insuchasituation,scalethesetupbysettingthebartoahigherposition,usingblocks,bumperweights,orarack.
1. Establishyoursquatstanceandstabilizeyourtrunk—seecaption1intheprevioustechnique.
2. Hingeforwardfromyourhipsanddriveyourhamstringsback.
3. Themomentyourunoutofhamstringandhiprange-of-motion,bringyourkneesforwardandestablishyourdeadliftgrip.Thekeyistokeepyourheelsincontactwiththegroundandyourspinerigid.
4. Reloadyourhipsandhamstringsbypullingyourkneesandhamstringsback.Trytogetyourshinsasverticalaspossible.
5. Pulltheweightoffthegroundbyextendingyourhipsandknees.Again,thereshouldbenochangeinspinalposition.
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6. Keepingthebarbellasclosetoyourbodyaspossible,standupwiththebar,squeezingyourglutesasyouextendyourhipsinthetopposition.
MixGripAsImentioned,Igenerallypreferthedoubleoverhandgrip
becauseitallowsyoutomaximizeexternalrotationforceandbuildsgripstrength.Italsotransferstootherpull-basedexercises(pull-up,clean,snatch,etc.).Themixgrip—orwhatiscommonlyreferredtoastheflipgrip—doesn’tallowforidealshoulderpositioning.Asyoucanseefromthephotos,myleftpalmisfacingforwardandmyrightpalmisfacingback.TheproblemhereisI’llneverbeabletocreatethesameamountofexternalrotationtorquewithmylefthandasmyright,leavingmyleftarmvulnerabletoinjury.
Notonlythat,itisadeadendgrip,meaningthatitonlyappliestothedeadliftanddoesn’ttransfertoothermovements.
Forsomepeople,themixgripisamorecomfortablepositionandallowsthemtoliftmoreweight,soitdoeshaveaplaceinyourarsenaloftechniques.Butdoesthatmeanitshouldbeusedallthetime?Notexactly.Here’swhatIgenerallyrecommend:Usetheoverhandhookgripuntilyourgripstartstofail,whichformostpeopleisaround90percentofaonerepmax.Then,implementtheflipgrip.
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Bottom-UpSetupFaultAlotofpeoplewillsetupforthedeadliftbyroundingforward,
establishingtheirgriponthebar,andthentryingtosettheirspineandhipsinagoodposition.Don’tgetmewrong,I’veseenpeoplepickupenormousloadssettingupinthismanner,buttheyalmostalwaysroundforwardintoacompromisedposition.Here’swhy:Whenyouhingeforwardfromyourhipswithoutstabilizingyourspine,yourelyontheanteriormusculatureofyourpelvistopullyourbackintoaflatposition,shorteningthefrontofyourhips.Youcanpullyourbackintoaneutralposition,butyoucan’tlockinorstabilizetheposition.Ifyou’redeadliftingheavy,youwillusuallyroundforward.Iftheweightislightyoumightbeabletomaintainaflatback,butbecauseyourhipsareinashortenedstate,standingupintoaneutralpositionisdifficult.Youwillusuallyoverextendtogetyourtorsoupright.Toputitanotherway,thebottom-upsetuploadsyourbackinsteadofyourhipsandhamstrings.Soifyourlowerbackhurtsafteryoudeadlift,there’sastrongchanceyou’recommittingthisfault.
Motor-ControlFix:
Addressthetop-downsetup(bothoptions).
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Tension-HuntingFaultSettingupfromthebottompositionpredisposespeopletoarounded
back.However,thisfaultisnotlimitedtothesetup.Evenifyousetupfromthetopposition,ifyoufailtotakealltheslackoutofthesystem,youwillalwaysdefaultintoabadposition.ThisiswhatIcalltension-hunting.Ifyourhips,hamstrings,andbackarenottight,yourbodywilltakeuptheslack,whichisexpressedwitharoundedback.Thekeytoavoidingthisfaultistomaximizetensioninyourbodybypullingonthebar.Remember,thedeadliftisaslowmovement.Inotherwords,younevergofrom0to60;rather,yougofrom40to60.
Note:Failuretopreloadthebarwillexpressitselfwithadefinitive
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click,whichisthebarbellhittingthebumperweight.Again,theweightshouldfeellikeit’sfloatingbeforeyouactuallyliftitfromtheground.
Motor-ControlFix:
Aftersettingyourgrip,besuretopullyourkneesbackandraiseyourhipstoloadyourposteriorchainbeforeinitiatingthepull.Createsufficientexternalrotationtorqueinyourshouldersbyscrewingyourhandsintothebar.
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Alotofpowerlifterswillpullwitharoundedupperback—whilekeepingthelowerbackflat—becauseitshortensthedistancetheyhavetopulltheweighttothelockoutpositionofthehips.Thisiswherepeoplegetconfused.Theupperbackisinfixedflexion,meaningthattheyroundforwardandthencreatetensionandtorqueinthatposition.
Whatpeoplehavetorememberisthatroundingtheupperbackisaconsciousdecisionthatprofessionalpowerliftersmake.Andtheyunderstandtheconsequences.AclassiccaseisDonnyThompson,aprofessionalpowerlifterandworldrecordholder.Hewaspracticingdeficitdeadliftswitharoundedbackandsufferedadiscinjury.Hisreactionwas:“Iknewbetter.Iwaspullingwitharoundedbackanditgotme.”Atnopointwillaprofessionalpowerliftereverroundtheirlowerbackwhenperformingadeadlift.Itwouldbelikeabombgoingoff.However,togetaslightedge,sometimestheywillsacrificethesafetyoftheirpositionifitmeansbeingabletoliftmoreweight.
Withthatsaid,abeginnerorfitnessliftershouldneverroundtheirupperbackasameansofliftingmoreweight.Why?Becauseitincreasessusceptibilitytoinjury,ingrainsadysfunctionalmovementpatternintoyourdailylife,anddoesnottranslatetootherathleticmovementslikedynamicpullingandjumping.
IlikeJesseBurdick’sgeneralruleforpullingheavywitharoundedupperback.Whenyoucandeadlift600-pounds,thenyoucanstarttoentertainthoughtsofroundingyourthoracicspine.Infact,manyofthebestOlympicliftingcoachesintheworld,likeMikeBurgenerandGlennPendlay,won’tlettheirathletespullheavydeadliftsinglesforthereasonthattheydon’twanttoingrainapullingpatternwithanupperbody(upperbackandshoulderposition)thatwon’ttranslatetoOlympicstyleweightlifting.
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Aproperlyexecuteddeadliftisexpressedwithasinglemovement,meaningthateverythinggoesupatthesametime(hipsandkneesextendsimultaneously).Ifanathletestartstolifttheweightoffthefloorandhishipscomeupfirstandthenthetorsofollows,it’sanindicationthathedidn’ttakeupalltheslackinthesystem.Theyaretension-hunting.Althoughhecanstillmaintainaflatback,whichisgreat,hecompromiseshisabilitytogeneratemaximumforce.
Motor-ControlFix:
Beforeliftingtheweightofftheground,raiseyourbuttandbringyourkneesback.Thiswillloadtensionintoyourposteriorchain.Withyourhipandhamstringsfullyengaged,loweryourhipsandshoveyourkneesout,pullingonthebarasyoulowerintoposition.
PUSHUP
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Imagineifyouwill:Anadrenalinefreakisbombingdownatrailofjaggedrockonafull-suspensionmountainbike.Oraclimberisscalingaverticalshelfofblueiceat18,000feet.Orapowerlifterisbenchpressingarecordloadsurroundedbyscreamingpowerliftingmaniacs.Ora335-poundNFLoffensiveistacklingwitha4.840speed,pulling,ripping,pushing,anddismantlingablitzinglinebacker.
Haveoneorallofthoseimagesinmind.Nowwhatdoyouthinkwillhappenifthatathletedoesn’tunderstandhowtoorganizehisshouldersintoagoodposition?Thisiswhathappens:Hisshouldersinternallyrotateandhiselbowsflareout,sacrificinghisabilitytocreateforceandopeningthedoortoinjury.
Mostupperbodymovementsconducivetosportandlifeareperformedatmidrangeandoutinfrontofyourbody:feeding,grabbing,carrying,pushing,andpulling.Tooperateeffectivelywithinthisdomain,youneedamodelthatteachesyouhowtocreateastableshoulderposition.
Enterthepushup.Aswiththeairsquat,thepushupiswhereyoucanstarttolayerthe
principlesofbracingandtorque.Thepushupalsoservesasadiagnostictoolforassessingmotor-controlandrange-of-motion.Butinsteadofilluminatingwhat’shappeningatthehips,thepushuptellsyouwhat’sgoingonattheshoulder,elbow,andwrist.Yougothroughthesamechecklist:Doesanathleteunderstandhowtobracehisspineinaneutralposition?Orcreateexternalrotationaltorquebyscrewinghishandsintotheground(settheshoulderinagoodposition)?Doeshehavetherange-of-motionandmotor-controltokeephishandsstraightandelbowsclosetohisbodyasheperformsthemovement?Withouthavingtouseanyequipment,youcanseehowwellanathleteunderstandsthefundamentalprinciplesofbracingandtorque,aswellasidentifyrestrictionsinhismobility.
Inaddition,thepushupservesasalaunchpadtomorecomplexpressingmotions—thebenchpress,dip,andoverheadpress—and
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morecomplexmotorpatternsaswell.Ifyouunderstandthesebasicconceptsandcanapplythemtothepushup,youarelesslikelytodefaultintobadpositionswhenyou’retrainingwithmorecomplicatedmovements.
Nowondersomanyathletessufferfromtornrotatorcuffsanddislocatedshoulderinjuries,andwhypeopleexperienceanteriorshoulderpaineverytimetheypress.Theydon’tunderstandtheprinciplesthatgoverngoodpositionsasitrelatestotheshoulder,elbow,andwrist.Thepushupteachesandingrainsthosefundamentalmovementpatternsandgivescoachesandathletesatemplateforsolvingproblemsattheshoulder,elbow,andwrist.
Coaches,athletes,andphysicaltherapistswilloftenrelateshoulderissuestoaweakrotatorcufforweakshoulders.Althoughthisisacontributingfactor,it’snotnecessarilytherootcause.It’saboutposition:Ifyoudon’thaveamodelforcreatingastableposition,generatingspontaneoustorqueandforceisdifficult.Onceyouunderstandhowtocorrectlyperformapushup,itdoesn’tmatterwhereyourhandsare,whatyouaregrabbing,pushing,orpulling.Nordoestheorientationofyourarmsmatter.Youcanstillcreateastableandmechanicallypowerfulposition.
Note:Thepushupsharesalotofthesameprinciplesasthesquatanddeadlift,butinsteadofloadingyourhipsandhamstrings,keepingyourshinsvertical,anddistributingyourweightoverthecenterofyourfeet,youloadyourpecsandtriceps,keepyourforearmsvertical,anddistributeyourweightoverthecenterofyourhands(infrontofyourwrist).Theconceptofstanceisalsotransferable.Aswithyoursquatanddeadliftstance,youshouldfindacomfortablepositionthattransferstootherpressingmotions.Positioningyourhandsshoulder-widthapartisagoodstart.Thegoalistoestablishapositionthatallowsyoutoperformthemovementwithgoodtechnique.Onceyou’reproficient,startswitchingupthewidthofyourhandsfromtimetotimetocreateanewstimulus.
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Setup
Tocorrectlysetupforthepushup,kneeldownandsituateyourhandsataboutshoulder-widthwithyourfingerspointingstraightahead.Onceaccomplished,sprawlyourlegsback,positionyourfeettogether,andsqueezeyourglutes.Note:Positioningyourlegstogethermaximizesgluteactivationandtensioninyourtrunk.Inthephoto,you’llnoticethatIstartwithmyhandsoutinfrontofmybody.Bykeepingyourweightslightlyback,youtakeloadoffofyourshoulders,makingiteasiertoscrewyourhandsintothefloorandcreateanexternalrotationtorsionforce.
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TopPosition
Stillactivelyscrewingyourhandsintothefloor,leverforward,positioningyourshouldersoveryourhands.Tohelpmaximizetorque,thinkaboutgettingthepitsofyourelbowsforward.
MidrangePhase
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Keepingyourweightcenteredoverthecenterofyourhands(justinfrontofyourwrists)andyourforearmvertical(elbowinlinewithyourwrists),startloweringintothebottomposition.Thisistheequivalentofkeepingyourshinsverticalinthesquatinthatitmaximizesforceproductionandprotectsyourelbows.Remember,youloadyourtricepsandpecsforthesamereasonyouloadyourhamstringsandglutesinthesquat.Thepecshelpstabilizeyourshoulderinagoodpositionsothatyourtricepscandotheirjob,whichistoextendtheelbow.
BottomPosition
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Lowerintothebottomposition.Keepyourbuttsqueezed,bellytight,andforearmsasverticalaspossible.
MidrangePhase
Asyoupressoutofthebottomposition,thereshouldbenochangeinyourspinalorshoulderposition.Yourbackshouldbeflatandyourshouldersretracted(pulledback).
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TopPosition
Stillscrewingyourhandsintotheground,extendyourarmsandreestablishthetopposition.
ElbowsOutFaultThemajorityofpeoplecansetupforthepushupinagoodposition,
meaningthattheycancreatetorqueandgettheirbackflat.Butjustlikethesquat,themomenttheystartloweringintothebottomposition,errorsbecomeeasytospot.Forexample,alotofathleteswillflaretheirelbowsoutandcompensatewithashoulderforwardpositionastheylowertheirchesttotheground.WhenIseethishappen—whetherit’sinthefirstfewinchesorinthebottomposition—thefirstthingthatcomestomindismissinginternalorexternalrotationattheshoulder.Whileapoorsetupandweaktricepscancontributetothisfault,it’salmost
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alwaysashoulderrange-of-motionissue.Asyoucanseefromthephotos,oncemyelbowsflyouttotheside,
myshouldersgetloadedintoabadposition.Thisiswhypeopleexperiencewrist,elbow,andanteriorshoulderpain.Whethertheyarebenchpressingaheavyload,stabilizingaweightoverheadlikewiththeoverheadsquat,orperformingbody-weightmovementslikepushupsordips,theyhavenochoicebuttoadoptanelbow-out,shoulder-forwardpositiontoexecutethemovement.It’snosurprisethatpeoplefeelhot,burningpaininthefrontoftheirshoulderswhentheypress.Theyaremissing100percentortheirinternalrotationrange-of-motion.
Motor-ControlFix:
Addressthesetupinthetopposition:squeezeyourbutt,screwyourhandsintotheground(elbowpitsforward),andkeepyourforearmsverticalasyoudescendandriseoutofthebottomposition.
MobilizationTargetAreas:
AnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(ElbowandWrist)
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OpenHandFault
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AsIexplainedinthetorquechapterandinthesquattechniques,ifanathleteismissingankleorhiprange-of-motion,hewillgenerallyturnhisfeetouttoincreasehisrange-of-motion.Thesamethinghappensinthe
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pushup.Ifanathleteismissingrotationathisshoulder(internalorexternalrotation)orflexionathiswrist,hewillusuallycompensateintoanopen-handforwardshoulderposition.Aswiththeopenfoot,thiscausesalandslideofmechanicalproblemsupanddownthechain,andiswhatopensthedoorforalotoftheinjuriesandpainpeopleexperiencewhentheypress.
Motor-ControlFix:
Focusonthepositionofthepushup.Positionyourhandsstraight—between12-and1-o’clock(right)and12-and11-o’clock(left).Screwyourhandsintotheground,creatinganexternalrotationtorsionforce,andtrytogetthepitsofyourelbowsforward.
MobilizationTargetAreas:
AnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(ElbowandWrist)
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ElbowBackFaultIfyou’vereadtheintroductiontotheairsquat,youalreadyknowthat
drivingyourkneesforwardearlyinrangetypicallystemsfromnotcreatingsufficientexternalrotationtorque:Youfailedtoscrewyourfeetintothegroundandshoveyourkneesoutsoyourkneestrackforwardtocompensate.Thepushupexistsinaparalleluniverse.Failuretoscrewyourhandsintothegroundresultsinloadingyourelbows.Whathappens?Yourbackpositionsbreaks,powerleaksaway,andyourelbowshurt.
Asaquickrecap,loadingyourchestandtricepsistheequivalentofloadingyourglutesandhamstringsinthesquat.Yourchesthelpskeepyourshouldersinagoodisometricposition(justasyourgluteskeepyourhipsinagoodisometricposition).Yourtricepsareresponsibleforextendingyourelbows(justasyourhamstringsextendyourkneesandhips).Toaccomplishthis,screwyourhandsintothegroundandkeepyourelbowsinlinewithyourwrists.
Motor-ControlFix:
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Pullyourshouldersbackandcreateandmaintaintorquebyscrewingyourhandsintotheground,positioningyourelbowpitsforward.Thinkaboutkeepingyourforearmsasverticalaspossibleasyouinitiatethemovement.
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ScalingthePushup
Ifyouarenotstrongenoughtocorrectlyperformafull-rangepushup,youcandooneoftwothings:Placeyourhandsonahighersurface(chair,box,orwall)ormakethemovementeasierusingMarkBell’sslingshot.Note:Ifyoudon’thaveaccesstoaslingshot(youshould),youcanloopaRoguemonsterbandaroundyourelbows.Bothmethodslowerthedemand,makingthemovementeasier,whilestillallowingyoutoidealizeaneutralspinalposition.What’sparticularlygreatabouttheslingshot,however,isitpreventsyourelbowsfromflaringouttothesideandsupportsyourweightinthebottomposition.Soinadditiontoremovingsomeoftheload,itencouragesgoodmechanics.Thisistheequivalentofdoingapull-upwithaRoguemonsterbandhookedaroundyourfeet.Youcanmimicthemovementwithoutcompromisingform.
Important:Alotofcoachesandathleteswillmistakenlyscalethepushupbydroppingtheirkneestotheground.Whilethisreducestheloadandmakesthepushupeasier,itcompromisesyourabilitytosqueezeyourbuttandcreatetensioninyourtrunk.Doingapushup
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fromyourkneesencouragesbadmechanics.Inordertocreatearigidflatback,youneedtosetyourpelvisinaneutralpositionbykeepingyourbuttsqueezed:Ifyouperformapushupfromyourknees,accomplishingthistaskisimpossible.
RING-PUSHUPAddingringstoanexerciseislikeinjectingthemovementwithtruth
serum.Peoplecanperformthepushupinalowtorqueenvironmentandget
awaywithit.Forgetitwhenitcomestotherings.Themomentanathleteclimbsontherings,hehasnochoicebuttogeneratetorque.Hehastoscrewhishandsintotheringsandkeephiselbowsoverhiswrists.Thisiswhyathletessometimesexperiencepaininthefrontoftheirshoulderswhenperformingpushupsandthebenchpress,butdon’twhendoingring-pushups.Theinstabilityoftheringsmakesitdifficulttomovewithbadmechanics.Theathleteneedstoprovidethestability.
Also,thephysicsintroducedbytheringswillshowyouthelightin
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termsofpositioningyourhandsandthepathofyourarms—positionsandpathsthatshouldbeappliedtothepushupandbenchpress.
Thering-pushupprovidesatleasttwobenefits:Itchallengesanathletewithincreasedstabilizationdemands,whilealsoingrainingproperpressingmechanics.Here’swhy:Whenathletesperformpushupsontherings,theirhandsautomaticallyorientateunderneaththeirshoulders.Theyturntheirhandsouttocreateanexternalrotationforceandtheirforearmsremainvertical,allowingtheirelbowstostaytighttotheirbody.
Inotherwords,peoplewillinstinctivelycreateamorestabletrunkandadoptanexternallyrotatedshoulderpositionbecauseit’stheeasiestwaytostaybalancedovertherings.Ifyourhandsrotateinward(internallyrotate),oryourelbowsdeviatebackordriftouttotheside,yourarmswillstarttoshakeerratically,makingitimpossibletostabilizetheposition.
Note:Don’tfeellikeyouhavetoreservethering-pushupforadvancedathletes.Alotofnoviceathletescanbenefitbyjustlearninghowtostabilizeinthetopposition.
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Positiontheringssothattheyhangatroughlyshoulder-width.Next,kneelontheground,formyourgrip,andthenwalkyourlegsback.Ifyouglanceatthephoto,you’llnoticethatCarl’sfeetaretogetherandhe’sbalancingonthefrontofhistoes(notontheballsofhisfeet).Remember,thering-pushuprequiresmoretrunkcontrolthantheclassicpushup.Bybalancingonthefrontofyourtoes,youmaximizegluteactivation,whichinturnhelpscreateandmaintainastabletrunk.Tocreateastableshoulder,externallyrotateyourhandssothatyourthumbsarepointingawayfromyourbody.Yourlefthandshouldbeatabout11o’clockandyourrighthandatabout1o’clock.
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Keepingyourbuttsqueezed,yourbellytight,andyourhandsturnedout,lowerintothebottomposition.Notethepositionofyourarms:Yourwristsshouldbeinlinewithyourelbows(forearmsvertical)andelbowsshouldbeintighttoyourbody.Evenifyou’remissingshoulderrange-of-motion,theringsforceyourarmsintoanidealposition.However,it’simportanttonotethatifyou’remissinginternalrotationoftheshoulder,yourhandswillstarttorotateinward.Fightthisforceandtrytoreclaimathumb-outpositionasyouriseoutofthebottom.
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Stillturningyourhandsoutandkeepingyourbackflat,pressoutofthebottomandreestablishthetopposition.
BENCHPRESSHere’saproblemwiththebenchpress:Coachesandathletes
generallyputmorestockinhowmuchpeopleliftthanhowwellthemovementisperformed.Itbeginswiththe300-poundbenchpressclubatthehighschoolgymandthestatusassociatedwithearningaclubT-shirt.Thequestion,“Howmuchdoyabench?”isthedefactojokewithinthefreeweightgymculture.Whileyoushouldknowtheanswer,thequestionyoushouldbeobsessedwithifyou’resincerelyhell-bentonpursuinghot,nasty,high-levelathleticperformanceisthis:Howgoodisyourbenchpressform?
Veryfewathletesunderstandthevariablesinvolvedinaproperbenchpress.Itjustseemssosimple:Youliedownonthecomfybench,
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takethebarbelloutoftherack,guideitdowntoyourchest,andthenextendyourelbows.What’sthebigdeal?Butlikethesquatorthedeadlift,therearealotofvariablesthatyouhavetoaccountfor.Settingyourshouldersinagoodposition,bracingwhilelyingonyourback,andkeepinganidealbarpathtakesalotofpracticeandtechnicalability.
Agoodbenchpresscomesdowntousinggoodmovementpractices.Forinstance,youshouldknowhowtosetyourshouldersinastablepositionandcreatetorqueoffthebar.Youshouldknowhowtobraceinagloballyarchedposition.Youneedyourwristsinlinewithyourelbows.Ifoneofthesestepsisn’tcarriedoutcorrectlyoryouaremissingkeyrangesofmotion,youwillseehorrificmovementerrors:elbowsflyout,shouldersrollforward,theheadbobblesintocrazypositions,andthebackoverextends.It’safive-carcollision.Becausepeoplecanpressinsanelylargeloadswithoutpayinganyattentiontotechnique,thebenchpressisprobablyresponsibleformoreshoulderinjuriesthananyothermovementinthehistoryoftheworld.
Ifwecanteachpeoplehowtobenchwithgoodform,wecansavemillionsofshoulders.Thebenchpressdoesn’tjustteachyouhowtopressthroughmidrange,italsogivesyouablueprintforcreatingtorquewithyourshouldersretractedtothebackofyoursocket.Thepatterntranslatestootherpullingexerciseslikethecleanandthedeadlift.Thebenchpressisalsoadiagnostictool:Peoplecandisguisetheirmovementandmobilitydysfunctioninlowtorqueenvironmentslikethepushupbutcan’thidethemoncethetorquedemandsareincreasedwithload.
Note:Aswiththesquatandstandingpressiterations,takingthebaroutoftherackisaskillinandofitself.Toensureasuccessfulandsafeliftout,thereseveralthingsthatneedtohappen:archyourback,retractyourshoulders,createtorqueoffthebar,screwyourfeetintotheground,takeabreath,andgetyourbellytight.Performingthesetaskscorrectlyispredicatedonagoodbenchpresssetup.Ifsomethinggoeswrongintheliftoutphase,completingthemovementwithgoodformisdifficult.
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Toimproveyourunderstanding,I’vebrokenthesetupintocategories.
GripThebestwaytofigureoutyourgripdistanceistoestablishthetop
positionontheringswithyourhandsturnedout.Formostpeople,thisisjustoutsideshoulder-width,whichismuchnarrowerthanpeopletypicallyprefer.Thefactisyouneedagripthatwillallowyoutokeepyourshouldersbladespulledback,generatesufficienttorqueoffthebar,keepyourelbowsina30-45degreeplanefromyourbody,andmaintainaverticalforearm.Youalsowanttokeepthebarpositionedinthecenterofyourpalm,alignedwithyourwrist.Whilethismayseemintuitive,peoplewilladoptsomereallycrazygripslikecenteringthebaracrossthefingers.Notonlyisthisdangerous—imagineabarbellrollingoffyourhandsontoyourneckorface—itwillalsocausealotofwristandthumbpain.
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StanceJustaspoorlyorganizedshoulderscompromisestheefficiencyof
thesquat,poorlyorganizedhipswillaffectyourabilitytobenchpress.Tomaintainarigidtrunk,youneedastancethatallowsyoutocreatesufficienttorque.Itshouldlookalotlikeyoursquatstance.Allthesamerulesapply:Keepyourshinsverticalandpositionyourfeetasstraightaspossible,screwyourfeetintotheground,driveyourkneesout,anddistributeyourweightoverthecenterofyourfeet.Peoplewilladoptuntenablefootpositionsthatmakeitimpossibletocreatetorqueorgetintoabracedposition.
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BracedExtensionTocorrectlyperformthemovement,youneedtocreateanarchand
keepyourshoulderspulledback.However,thisdoesnotmeanyou’reoverextended.Thekeyistoarchbacktosetyourshoulders,braceyourabs,andthenloweryourhipstothebench.Ifyoudropyourribcageor
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keepyourbackflatwiththebench,keepingyourshoulderbladesretractedisdifficult.Thisisnoteasyandtakestimetomaster.Havingatightthoracicspinecanalsomakeitdifficulttocreateagoodarch.
HeightoftheRackAlthoughtellingyouthatit’simportanttosettheracktotherightlevel
seemsridiculous,I’llsayitanyway:Settheracktoaheightthatallowsforaslightbendinthearm.Foranidealliftout,youshouldbeabletoextendyourarmsandpresstheweightoutoftherackwhilekeepingyourshoulderbladespulledback.Iftherackistoohigh,youwillhavetoprotractyourshoulders,whichisahugesetuperror.
BenchPressSequence
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1. Tosetupforthebenchpress,lieunderneaththebarsothatitbisectsyourcollarboneorneckandassumeyourbenchpressstance.
2. Beforeliftingtheweightoutoftherack,pullyourshoulderbladesbackandcreatetorqueoffthebar.Imaginetryingtobreakorbendthebarwithyourhands.Thistightensyourupperbackandsetsyourshouldersinastableposition.Asyoudothis,screwyourfeetintotheground,driveyourkneesout,squeezeyourbutt,andelevateyourhips.Youwill
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maintaintheseactionsthrougheverystep.3. Lifttheweightoutoftherackandalignthebaroveryour
shoulders.NoticethatthebarisrestinginthecenterofJesse’spalmsdirectlyoverhiswrists.
4. Keepingyourshoulderbladespulledback,lowertheweighttoyourchest.Thinkaboutloadingyourtricepsandchestbypullingyourelbowsdownandkeepingyourforearmsasverticalaspossible.
5. Extendyourelbowsandreestablishthestartposition.
ElbowsOutFaultAswiththepushup,alotofathleteswillflaretheirelbowsouttothe
sidebecausetheyaremissinginternalrotationintheirshouldersortheyfailedtocreateandmaintainsufficienttorqueinthesetuptothelift.Thisalsohappenswhenpeopledon’tkeeptheirshouldersscrewedintothebackoftheirsocket:Ifthereisslackinyourshoulders,yourelbowswillflyouttothesidetotakeupthetension.Ifyou’remissingrange-of-motion,youmaywanttoconsiderimplementingthefloorpressasanalternativeexercise.
Motor-ControlFix:
Focusontryingtobendthebarwithyourhandsandpullyourshoulderbladesback.Maintainhighlevelsoftorqueduringthemovement.Keepyourwristsalignedwithyourelbows.
MobilizationTargetAreas:
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ThoracicSpineAnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(Elbow/Wrist)
ElbowsBackFaultThesetupiswithoutquestionthemostcomplexaspectofthebench
press.Onceyourshouldersaresetandthebarisalignedoveryourshoulders,thebenchpressislargelyafunctionofjustbendingandextendingyourelbows.Thegoalistobendyourelbows,keepingthemina30-45degreeplanefromyourbody,whilemaintainingaverticalforearm.Theproblemisalotofpeopledon’tfeelcomfortableloweringthebartotheirsternumbecauseitrequiresahigherdegreeofmobility,strength,andcontrol.Tocircumventtheirmobilityrestrictionsandlack
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oftricepsstrength,theywillloadtheirshouldersinsteadoftheirtricepsandchest.Asyoucanseefromthephotos,thisputsanincredibleamountofshearforceonyourwristsandelbows.
Motor-ControlFix:
Createandmaintaintorquebyconsciouslytryingtobendthebar.Focusonkeepingyourwristsinlinewithyourelbowswhilekeepingyourshouldersback.Practicetheidealbarpath.Youcanusethering-pushupasatooltopracticegoodbenchpressform.
MobilizationTargetAreas:
ThoracicSpineAnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(Elbow/Wrist)
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FLOORPRESSAlthoughthebenchpressisafantasticmovement,itposesproblems
foralotofpeople.Itexpressesahighdegreeofextensionandinternalrotationoftheshoulder—elbowstrackingbehindyourbody—andrequirestricepsstrength,somethingthatalotofpeopledon’thave.Forexample,ifyouaremissinginternalrotationrange-of-motioninyour
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shouldersoryouhaveunderdevelopedtriceps,thebenchpresswillexaggeratealotoffaults:yourelbowsflyout,shouldersrollforward,andyousquirmaroundunderneaththebarinsearchofstabilityandpower.Ifthisisyou,knowthatyouareripeforingrainingatoxicmovementpattern.Makeagooddecisionandscalebacktothefloorpress.
Thefloorpressrestrictsthebenchpressingrange-of-motionaction,butprovidesyouwiththesamestimulus—meaningthatyoucanstillmobilizeyourshoulderstothebackofthesocket,loadyourtriceps,andpracticealoadedmidrangepresswithouthavingtoworkaroundyourmobilityissues.
Toputitinsimpleterms,thefloorpressisavaluabletoolthatprotectsathlete’sshoulderswhilestillteachingthemhowtopressthroughmidrange.Thisisalsoagreatexercisetothrowintoalargegroupofpeoplewithoutworryingabouthavingtocorrectalotoffaults.
Note:Allthesamerulesapplyasthebenchpress.Yourgrip,stance,andload-ordersequenceisexactlythesameasthebenchpress.
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Theliftoutiscarriedoutinthesamemannerasthebenchpress.Toseetheload-ordersequenceforthisstep,referbacktothebenchpresstechnique.
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Keepingyourforearmsvertical,shouldersback,andbellytight,loweryourtricepstothefloor.Thekeyistoloadyourchestandtricepsbykeepingyourforearmsvertical.
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Themomentyourtricepstouchdown,immediatelypresstheweightbacktothestartpositionbyextendingyourelbows.
DIPThepathtodevelopingoptimalpoweroutputfromtheshouldersis
this:Performawideswathofexercisesthatstabilizetheshouldersfromavarietyofranges.
Thepushupandbenchpressteachyouhowtostabilizeyourshouldersoutinfrontofyourbody.Thestrict-pressandpush-pressteachesyouhowtostabilizeloadsoverhead.Andthedipteachesyou
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howtogeneratestabilitywhileyourarmsarebyyourside.Eventhoughthedipistechnicallyapressingelement,itforcesthe
samestabilizationdemandsascarryingheavyobjects.Thediptransferstotasksindailylifelikecarryingasuitcaseorgettingupoutofanarmchair.
Althoughtheunderlyingprinciplesofthediparethesameasmidrangeandoverheadmovements—createexternalrotationtorque,pullingyourshoulderbladesback—it’sanewstimulusfortheshoulder.Ifpeopledon’tspendtimeworkingintheseextensionranges,theyaremorelikelytocompensateforwardintoabadpositionswhencarryingorperformingbasictaskswiththeirarmsbytheirsideorbehindtheirbody.
Plus,beingabletoperformafull-rangequalitydipisaprerequisitetomoredynamicmovementslikethemuscle-up:Ifyoucan’tstayincontrolinthebottompositionofthedip,creatingspontaneoustorqueasyoutransitionintoamuscle-upishopeless.
Thedipisacomplexexercisethatrequiresenormousstrength,control,andshoulderrange-of-motion.Forthesereasons,youneedtounderstandhowtoscalethemovement.
Toscalethedip,startinthetoppositionandmakesureyoucanstabilizeyourshouldersinagoodpositionwithyourarmslockedout.Ifyoudon’thavethestrengthorrange-of-motiontolowerintothebottomposition,youcanuseabandorMarkBell’sslingshottomakethemovementeasier.Ifyouhaveaccesstoparallelbars,youcanwalkbackandforthwithyourarmslockedouttodeveloppositionalstrength.
Justbecauseyouhavethestrengthtoperformthemovementdoesn’tmeanyou’redoingitright.Thereisalotthatcangowrong.Forexample,peopleoftenstruggletokeeptheirforearmsverticalandloadtheirchestandtricepsbecausetheyaremissingshoulderrange-of-motionordon’tfollowtheproperload-ordersequence.Insteadtheydrivetheirelbowsback,overextend,andkeeptheirchestupright,andthenwigglearoundinthebottompositioninsearchofamechanical
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advantage.Thisiswherealotofshoulderdamageoccursandwhypeopleexperiencepainintheirsternumwhentheydip.
SetupDon’tbehalf-assedaboutsettingupforthedip.Payattentionto
detail.First,youneedtomakesureyourdipstationishighenoughtostraightenyourlegs.Iftheapparatusistooshort,youwillbeforcedtobendyourkneesandcrossyouranklesbehindyourbody.Thisresultsinanoverextensionspinalfault(seehere).
Thewidthofyourgripisalsoimportant.Theconventionalmethodistouseyourforearm(elbowtofingertips)tomeasureyourgripdistance,whichdoesn’treallytellyouanythingaboutyourstartandfinishposition.Thebestwaytofigureouthowfarapartyouneedtopositionyourhandsistostandstraightwithyourarmsbyyoursidesandthenrotateyourhandssothatyourpalmsarefacingawayfromyourbody.Youwantthebarspositionedjusttotheinsideofyourpinkyfingers.Justasinthering-pushup,youcanusetheringstodeterminepropergripwidth.
Whilethesearenotperfectmethods,itwillputyouinapositionwhereyoucanmaximizetorqueandshoulderstability.Ifitworksouttobethesamelengthasyourforearmandfingers,that’sgreat:Youhaveaneasymodelformeasuringthepropergripdistance.
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1. Thestartpositionforthedipsharesalotofthesamecuesasthepushupandpress:Youwanttoscrewyourhandsintothebars,trytogetthepitsofyourelbowsforward,andexternallyrotateyourshouldersintothebackofyoursocket.Ideally,youwantyourfeettogether,yourtoespointed,andyourbuttsqueezedtomaintainthatpositionandsupportyourpelvisinaneutralposition.Yourfeetshouldbemidlineoroutinfrontofyourbody.
2. Keepingyourlegsstraight,feetpointed,buttsqueezed,andbellytight,lowerintothebottompositionbyallowingyourchesttodropforward.Thisloadsyourpecsandtriceps.Likethesquat,imaginepullingyourselfdownwhilescrewingyourhandsintothebars.Thekeyistofocusonkeepingyourshouldersback(thinkaboutsqueezingyourshoulderbladestogetherasyouleverforward),yourspinerigid,andyourforearmsvertical.
3. Stillscrewingyourhandsintothebars,extendyourelbowsandreestablishthetopposition.Thereshouldbenochangeintorsoposition.
StabilizingYourShoulderInourgym,thereisnosuchthingasashoulderstabilization
exercise.Everyshouldermovementhasastabilizationcomponent.Thisiswherecoachesandphysicaltherapistsmissthemark.
Doingaccessoryexerciseslikeexternallyrotatingyourarmbackandforthwithacablemachineorlightdumbbellisnotgoingtoteachyouhowtopull,push,press,carry,orliftwithastableshoulder.Youneedtoincorporatemovementsthatforceyoutostabilizeyourshouldersinagoodposition.That’swhyit’ssoimportantthatyou
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learnhowtoperformmidrangemovementslikeapushup,overheadmovementslikethestrict-press,andbyyoursideorbehindyourbackmovementslikethedip.
Forexample,therearestillalotofcoachesouttherethatdismissexerciseslikethepressforswimmers,baseballpitchers,andvolleyballplayers—athleteswhoperformalotofoverhead-typemovements—becausetheybelievethatoverheadexercisesaredangerous.Thisisavalidpointifyoudon’tunderstandwhatastableshoulderpositionlooksandfeelslike.Sayanathletehasalreadyputingazillionsofoverheadrepetitions.Ifhe’sdoingitwithcrappyform,thelastthingyouwanthimtodoismoreoverheadworkwithbadtechnique.Whattodo?
Answer:Teachhimthestablepositionfortheshoulder.Thenteachhimhowtostrict-presswithgoodtechnique.Thiswillnotonlyimprovetheoveralleffectivenessofhisoverheadposition,butalsoallowyoutoassesshisend-rangeposition.Hedoesn’thavetopressalotofweightorperformaridiculousamountofrepetitions.However,asaresponsiblecoach,youneedtoinstillfundamentalstabilizationprinciplesandhighlightmobilityandmotor-controldysfunction.
ShrugFaultIfyouaremissingshoulderrange-of-motion,pullingyourshoulders
backintoagoodpositionandlockingoutyourelbowsisimpossible.Whilethesameistruewiththepushupandbenchpress,it’seasiertodisguise.Thisiswhatmakesthedipsuchagreatdiagnostictool.Withthefullweightofyourbodysupportedbyyourshoulders,youcan’tmasklimitedshouldermobility.
Ifyoustartinanorganizedposition,butcompensateintoabadpositionasyoulowerintothebottomposition,it’sagoodindicationthatyou’remissingextensionandinternalrotationinyourshouldersorlack
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thestrengthtocorrectlyperformthemovement.Yourpecsareresponsibleforstabilizingyourshouldersintoan
externallyrotatedposition.Becausethediprequiresahighlevelofstabilityfromyourshoulders,yourpecshavetoworkextrahardtokeepyourshoulderslockedintoastable,externallyrotatedposition.Ifyourshouldersrollforwardorshrug,yourpecswillpulloffaxis,whichpullsthesternumapart—thereasonwhysomepeopleexperienceintensepaininthesternumwhentheydip.
Motor-ControlFix:
Usethepushupasamodeltoingrainpropershoulderstabilizationmechanicsbeforeprogressingtothedip.Isolatethetopposition:Focusonsqueezingyourbuttwithyourlegsstraightandtogether,screwingyourhandsintothebars,gettingyourelbowpitsforward,andpullingyourshouldersback.
MobilizationTargetAreas:
ThoracicSpineAnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(ElbowandWrist)
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OverextensionSpinalFaultBendingyourkneesandcrossingyouranklesbehindyourbodyisa
setuperrorthatcancauseoverextensionfault.Thebottomlineisyoucan’tengageyourglutesandstabilizeyourpelvisinaneutralpositionunlessyourlegsarestraightandpositionedtogether.
Ifyouglanceatthephotos,you’llnoticethatasIpressoutofthebottomposition,Ithrowmyheadbackandarchintoanoverextendedposition.Inthisexample,I’vesurrenderedmyspinalpositionandthestabilityofmyshoulderssothatIcangenerateupwardmomentum.Archingback,elbowsdeviatingoutward,andshoulderscompensatingforwardismybody’swayoffindingstabilitysothatIcancompletethemovement.Notgood!
Motor-ControlFix:
Keepyourlegsstraightandpinnedtogether,pointingyourtoes.Yourfeetshouldbepositionedunderneathorslightlyoutinfrontofyourbody.Squeezeyourglutesandestablishaneutralspinalposition.Pullyourshouldersbackandcreatetorqueoffthebar.
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OverextensionFaultJustbecauseyourlegsarestraightandyourshouldersaresetina
goodpositiondoesn’tensureaqualitydip.Ifyoulookatthephotosyou’llnoticethatmyshouldersarepulledback,myfeetaretogether,andmytoesarepointed,butI’vefailedtosqueezemybuttandbracemycore.AsIinitiatethedip,myelbowsandfeetmoveback,mychestbulgesforward,andIinstantlylosestabilityinmyshoulders.
Mostmovementsrequirethatyoubalanceyourribcageontopofyourpelvis,butinthissituationyouhavetostabilizeyourpelvisunderneathyourribcage,whichischallengingifyou’rejustlearningthemovement.Althoughtheload-ordersequenceisthesame,peoplewilloftenforgettobracetheirtrunkastheyinitiatethedip,resultinginthis
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fault.
Motor-ControlFix:
Squeezeyourglutestosetyourpelvisintoaneutralposition.Keepyourglutesengagedandmaintainaflatbackasyouinitiatethemovement.Allowyourchesttotranslateforward,focusingonkeepingyourforearmsvertical.Thiswillloadyourtricepsandchest,aswellaskeepyourshoulderslockedintoagoodposition.
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RINGDIPOneoftheprimefunctionsoftheMovementandMobilitySystemis
toteachandlayermovementsthattransferlearningtoothermovements.Theringdipisastarexampleofthis.Inadditiontoprovidingamorechallengingstimulus,itprepsyouformoredynamicmovementslikethemuscle-up.
Aswiththering-pushup,theringdiprequiresanadditionaldoseofproblemsolving.Mobilityissuesareforcedoutofhiding.Youcantellwhensomeoneismissinginternalrotationintheirshouldersbecausetheystruggletoachieveanexternallyrotatedpositionandcan’tlockouttheirelbows.
Ringdipsalsopromotegoodmovementpracticesandautomaticallycorrectcommonfaults.Forexample,acommonfaultwiththeclassicdipistopullyourelbowsbackasyoulowerintothebottomposition.Thisinternallyrotatesyourshoulders,suckingyouintoacompromisedposition.However,inordertostaybalancedovertheringsandremaininastableposition,youhavetokeepyourforearmsvertical.Putanotherway,youphysicallycan’tpresswithyourelbowsbehindyourwrist.
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1. Tostabilizeyourshoulders,externallyrotateyourhandssothatyourthumbsarepointingawayfromyourbody.Nowpullyourshouldersback.Yourlefthandshouldbeatabout11o’clockandyourrighthandatabout1o’clock.Positionyourfeettogether,pointyourtoes,squeezeyourglutes,andthentightenyourcore.
2. Keepingyourbuttsqueezed,yourbellytight,andyourhandsturnedout,lowerintothebottomposition.Ifyouglanceatthephoto,you’llnoticethatCarlleversforward,keepinghisfeetoutinfrontofhisbody.Thisloadshistricepsandchestandkeepshisshouldersandtrunkinagoodposition.Alsonotethepositionofhisarms:hiswristsareinlinewithhiselbows(hisforearmsarevertical)andhiselbowsareintighttohisbody.It’simportanttomentionthatasyouloweryourhandsyouwillrotatetoabout12o’clock.Ifyou’remissinginternalrotationinyourshoulders,yourhandswillcontinuetorotateinward.Fightthisforceandtrytoreclaimathumb-outpositionasyouriseoutofthebottom.
3. Stillturningyourhandsoutandkeepingyourbackflat,extendyourelbowsandreestablishthetopposition.
STRICT-PRESSThestrict-pressisoneofthemovesthatofferagoldenopportunityto
practicetherulesofbracingandtorquewhenyourarmsareoverhead.It’salsoamagnifyingglassforassessingmotor-controltroublespotsandmobilityrestriction.
Forexample,saysomeonecan’tgettheirshouldersintotheproperpositionwhentheypressabarbelloverhead.Whatdoesthattellyouabouttheirmotor-controlandshoulderrange-of-motion?Andwhatdo
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youthinkwillhappenwhentheytrytoreceiveaheavyloadinthejerk?Orrattleoffanyoverheadmovementwhileburningwithmet-confatigue?
Ifyoudon’tunderstandtheidealstartandfinishpositionorlacktherange-of-motiontoperformthetask,youcan’tapplythesefundamentalconceptstomorecomplexoverheadactions.
Lookforthis:Cantheathletekeephisbackflatwithribcagedownandpelvisneutral?Canhegethisshouldersintotheend-rangeflexionwithhiselbowsstraight?Canheexpressastableshoulderpositionbygettinghisarmpitsforward?It’sthatsimple.
Thisstrict-pressisalsoaveryusefulrehabilitationtool.Forexample,ifyou’recoachingsomeonewhosecomingoffakneeinjuryorrehabbingafterACLsurgery,thisisoneofthefirstweight-bearingexercisesthatyoucanintroduce.Itstillrequiresalowlevelofexternalrotationtorque—theyhavetoshovetheirkneesoutandscrewtheirfeetintotheground—soitwillhelpstrengthentheinjuredjointandsurroundingmusculature,aswellasre-groovefunctionalmovementpatterns.
Barbellvs.DumbbellPeoplewillaskme:“Whydoyouencouragepressingwiththe
barbell…isn’titeasiertolearnandsafertopresswithdumbbells?”BeforeIanswer,it’simportanttonotethatthecloseryoucanposition
theweighttoyourcenterline(generalcenterofmass),theeasieritistopressfromthatpositionwithgoodform.
Ifyouhavelimitedshoulderrange-of-motionoryourtechniqueisoff,thedumbbellpressisagreatoptionbecauseitallowsyoutokeepyourshouldersorganizedinacorrectpositionwithoutcompromisingform.
Soifyouhaveshoulderpainwhenyouraiseyourarmsoverheadwithabarbell,pressingwithdumbbellshelpsreducethatpainduetoimprovedsetuppositioningandmorerotationaloptionsofthearmwhen
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thedumbbellisoverhead.There’snoarguingthefactthatpressingwithdumbbellsofferdistinct
advantages.Thesamegoesforkettlebells.Infact,it’ssomethingthatIencourageallofmyathletestodo.However,thedumbbellpresswillultimatelylimitthemaxloadanathletecanputoverhead.
Additionally,oneoftheproblemsthatyouwillperenniallyseeasathletesmovetowardmorecomplexliftslikethepush-jerkandsplit-jerkistheydon’thaveamodelforcreatingtorqueoffafixedobject(barbell)andtheylackthestrengthtoperformthesemovementsunderload.That’swhyit’ssoimportanttogetpeoplepressingwithabarbellintheirdevelopmentalstages—becauseitingrainsfundamentalmovementpatternsthattranslatetothesemorecomplexmovements,evenasitbuildsthepressingstrengthneededtomoveheavierweight.
However,thebarbelldoespresentcertainchallenges:Youhavetoclearyourfaceasyoupresstheweightoverhead;youhavetosupporttheloadoutinfrontofyourbody;youhavetobalancethebaronyourchestwhilekeepingyourforearmsvertical;andyouhavetogenerateforcefromadead-startposition.Butlikeallmovementsshowninthisbook,itteachesyouaload-ordersequencethattransferstoothermovesandobjects.
Theobjectiveistoteachmovementsthatexpressstabilityinyourjointsandcorethroughfullrangesofmotion,aswellasallowsforavarietyofmovements.Whilethebarbellisbynomeansanaturalimplement,it’stheeasiesttoolforchallengingtheathlete’scompetencyoverhead.Therecomesapointwhereliftingheavydumbbellssimplybecomesuntenable.
Strict-PressSetupThesetuptothepressisverysimilartoestablishingthefrontrack
positionoutoftherack(seefrontsquat,seehere).Youstillcreatetorqueoffthebar(breakingthebarandtwistingyourelbowsunderneath)one
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armatatime,lifttheweightoutoftherackasifitwereafrontsquat,andwalkback.Butinsteadofliftingyourelbowstoa90-degreeangleandbalancingthebaronyourfingertipsandshoulders,youpositionthebaronyourchestandinthecenterofyourpalms.
Acoupleofnuancesworthmentioningarethewidthofyourstanceandgrip.Determiningyourstanceiseasy;it’sthesameasyourjumpingstanceordeadliftstance.Yourfeetarestraightandpositionedunderneathyourhips,roughlyshoulder-widthapart.
Figuringoutyourgripisalittletrickier.Thereareafewdifferentmethodsyoucanuse.Youcanimplementthefrontracksetupdemonstratedonseehere,getintothetoppositionofthering-pushup(as
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shownonseehere),orexecutethebandpresstest.Thekeysarethis:shouldersscrewedintothebackofthesocket,forearmsvertical,wristsalignedwithyourelbows,andthebarrestinginthecenterofyourpalms.
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FrontRackFaultAcommonmistakeistoinitiatethepressfromafrontrackposition.
Whileyoucangetawaywiththiswhenexecutingthepush-pressandpush-jerk,itdoesn’tworkwiththestrict-press.Withthebarbalancingonyourfingertips,youcan’tgenerateenoughforcefromthestartpositiontolifttheweightoffyourchest.Peoplewilldothisbecausetheydon’thaveamodelforpressingwithaverticalforearmortheyaremissingrange-of-motionintheirshouldersortheirthoracicspineisbrutallytight—orallofthosethings.
Motor-ControlFix:
Setupforthepressoutoftherack.Positionthebarinthecenterofyourpalmsandmakesureyourelbowsarealignedwithyourwrists(andthebar).Keepyourshouldersscrewedtothebackofthesocketbygeneratingtorqueoffthebar.
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Performthebandpresstest—seenextpage.
MobilizationTargetAreas:
ThoracicSpineAnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(Elbow/Wrist)
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ArchFaultThetrunkstabilizationdemandsarehighinthestrict-press.Unlike
thepush-pressandpush-jerk,whichharnessthepowerofyourlegsandhips,thestrict-pressrequiresyoutopressusingthestrengthofyourshouldersandarms.Thisdead-startphaseiswhatmakesthestrict-presssuchatrickymovement.Astheweightgetsheavier,peoplewillsearchforamechanicaladvantagebyarchingbackandpressingtheweightoutinfrontoftheirbody,likeabenchpress.Whilethismakesiteasiertogettheweightoffthechest,itdestabilizestheprimaryengines,causingtheelbowstoflyoutandtheshoulderstorollforward.
Thisfaultisalsocommonwithpeoplethattrytomovethebararoundtheirfaceinsteadofpullingtheirheadback.Inmostcases,thisfaultcanbeaddressedbysimplyloweringtheweight,keepingthebuttsqueezed,andmaintainingaverticalbarpathbymovingtheheadback.However,ifsomeonehasatightthoracicspineandismissingrotationintheirshoulder,theymightnotbeabletosettheirshouldersintoagoodposition.Ifthathappens,theywillalwayspresstheweightoutinfrontoftheirbodyasillustratedinthephotos.
Motor-ControlFix:
Squeezetheglutesandkeepthebellytight.Prioritizethesetupoutoftherackbyscrewingyourshouldersintothebackofthesocket.
MobilizationTargetAreas:
ThoracicSpineAnteriorShoulder/LatPosteriorShoulder/Chest
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DownstreamArm(Elbow/Wrist)
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BandPressTestThebandpresstestisgreatforacoupleofreasons.Forstarters,
itilluminatestheimportanceandefficiencyofastableshoulder.Secondly,itshowspeoplethattheirlovelypush-jerkfrontrackpositiondoesn’ttranslatetothepress.
Here’showitworks:Hookabandaroundyourfootandadoptapressingpositionthatissimilartothefrontrack.Then,trytoextendyourarmoverheadfromthatposition.Whatyou’llfindisthatyourshoulderimmediatelytranslatesforwardintoanunstablepositionandyoustruggletoraiseyourarmoverhead.Next,pullyourshoulderbackintoagoodpositionandpress.Rightaway,youwillseethatit’smucheasiertolockoutyourarm.Assoonasyoubringyourshoulderbackandgetyourelbowtighttoyourbody,it’smucheasier.You’reabletoharnessallthestabilityofyourshouldersandtransmitenergyeffectivelytotheband.
Inanutshell,thepresstestisagreatwaytochallengetheefficiencyofyourpressandshedslightonwhataneffectivepressshouldfeelandlooklike.
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ElbowsOutFault
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Ifyourelbowsflareouttothesideasyouextendyourarmsoverheadit’sanindicationthatyou’renotgeneratingenoughtorqueorfailedtosetyourshouldersinagoodpositionduringthesetup.However,ifyou’reunabletolockoutyourarmsoverhead,whichisverycommon,chancesaregoodthatyou’remissingrange-of-motioninyourshoulders.Thisisadetrimentalmechanicalpatternthatwillbecomearealproblemwhentheweightgetsheavyoryougraduatetomorecomplexliftslikepush-pressingandpush-jerking.
Motor-ControlFix:
Generatesufficienttorqueinthesetupandkeepyourelbowsinasyoupressoverhead.
MobilizationTargetAreas:
ThoracicSpineAnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(Elbow/Wrist)
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HeadForwardFaultAnothercommonfaultistopushyourheadthroughyourarmsas
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youextendyourelbowsoverhead.Coacheswilloftencuetheirathletestopushtheirheadthroughbecauseathleteswillmistakenlypulltheirheadbacktocleartheirfaceandthenleaveitthereastheylockouttheirarmsoverhead,causingaleanbackfault.Tellingthemtopushtheirheadthroughaimstocorrectthisfaultbyremindingthemtomoveunderneaththebarbellasitpassestheirface.
Theproblemisthatalotofpeoplewillovercompensatebypushingthebarbellbackwardsanddrivingtheirheadforward.Inadditiontounlockingtheirshouldersandcompromisingspinalposition,thisputsanenormousamountofshearonthecervicalsegmentsoftheneck.Sowhenpeoplearepressingandtheirheadspenetratethroughtheirarmsandthebarbellmovesbehindtheirbody,youhavearecipeforaquickneckinjury.Thecorrecttechniqueistobringyourheadbackjustenoughtoclearyourfaceandthenmoveunderneaththebarasyoupresstheweightoverhead,keepingyourtorsoandheadinalignment.
Motor-ControlFix:
Keepyourheadinlinewithyourtorso.Thinkaboutkeepingaverticalbarpathandmovingyourheadjustenoughtoclearyourface.Practicewithlighterweightsuntilyou’reproficientwiththetechnique.
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HANDSTANDPUSHUP(Freestanding)
Thehandstandpushupisnotanaturalmovement.Imean,asidefromgymnastics,break-dancing,andCrossFit,rarelydopeopledoanythinginverted.
However,itisstillanexcellentmovementtoinfuseintoyourtrainingprogram.Infact,thehandstandpushupisoneofthebestmovementsfordrivinghometherelationshipbetweenribcageandpelvisalignment.Youhavetobalanceyourpelvisandlegsonyourribcage,whichexposesalotofholesinpeople’smidlinestabilizationstrategyandshoulderorganizationalstrategy.
Unlikemosttrainingmovements,thehandstandpushuprequiresthatyouorganizeyourtrunkthroughyourshouldersviayourhands,insteadofyourhipsviayourfeet.Forexample,whenyousetupforasquatyoucreatetorque(stability)inyourhipsbyscrewingyourfeetintothegroundandthenbalancingyourribcageoveryourpelvis.Butwiththehandstandpushup,youdotheexactopposite,whichisverychallengingforpeople.You’rebasicallygettingorganizedinthefinishpositionofapress.Fromamotor-learningandtrunk-stabilizationperspective,thehandstandpushupisunparalleled.
Again,toimproveasanathlete,youhavetofinddifferentwaystochallengeyourmotor-control.Themoretrainingtoolsanathletehasinhismovementarsenal,thebetterandmorestablehewillbe.Shouldthisbelongintherepertoireofallathletes?No.ApowerlifterorOlympiclifteriscertainlynotgoingtodohandstandpushups.Theyhaveplentyofotherskilltransferexercisesthatteachgoodshoulderpositioningandtrunkstabilization.Butfortheaverageperson,it’safundamentalskillthatwillimproveathleticismand,moreimportantly,itwilltellyoualotaboutyourabilitytoorganizeyourshouldersandtrunkinanunfamiliar
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position.
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1. Tosetupforthehandstandpushup,gothroughthebracingsequenceandhingeforwardfromyourhipsasifyouwereexecutingasingle-legdeadlift.Usingyourfreelegasapendulum,placeyourhandsonthegroundatyourpushupdistance,andkickuptoahandstandbyswingingyourlegsoveryourbody.Keepyourlegsstraightandcreateanexternalrotationforcebyscrewingyourhandsintothegroundasyoutransitionintothehandstand.Thekeyistokeepyourlegstogetherandyourtoespointedtomaximizegluteactivationandstability.Focusonkeepingyourbuttsqueezed,bellytight,andarmpitsforward.
2. Stillscrewingyourhandsintotheground,breakatyourelbowsandletyourentirebodytiltback,keepingyourentirebodyrigid.Oneofthecompromisesofdoingahandstandupsidedownisyoucan’tleaveyourheadinaperfectposition.Ifyoulookatthephoto,you’llnoticethatCarltiltshishead
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backjustenoughsothathecanseetheground.3. Loweryourbodyuntilyourheadtouchestheground.4. Asyoupressoutofthebottomposition,thinkaboutkeeping
yourbodyrigidandyourelbowsintighttoyourbody.5. Asyoulockoutyourarms,getyourheadthroughyourarms
andunderneathyourbodytolevelout.Atthesametime,trytogetyourarmpitsforwardtomaintainexternalrotationtoque.
HandstandPushup(Supported)Afreestandinghandstandorafreestandinghandstandpushup—that’s
thegoal.Butittakesanextremeamountofstrength,stability,andmotor-controltopulloff.Thestepping-stonetosuchaskillistouseasupportlikeawall.ThisistheequivalentofsquattingorbenchingonaSmithmachineinthatyoucanmoveupanddowninastraightline.AnotheroptionistohaveaSuperfriendsupportyourfeet.Thisrequireshigherlevelsofstabilityandisgreatforfindingyourbalancewhileinverted.
Andyoudon’tevenneedtoperformtheactualmovement;justgetintothestartpositionandworkonlockingoutyourelbows,gettingyourarmpitsforward,andorganizingyourtrunk.It’sagreatplacetoteachpeopleaboutshoulderandtrunkstability.LikeIsaid,nothingchallengestheribcagetopelvisrelationshiplikethehandstandpushup.
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1. Positioningyourhandsroughly6-inchesfromthewall,gothroughthebracingsequenceandthenkickupintoahandstand.Herearethekeys:Keepyourhandsstraight,buttsqueezed,legstogether,toespointed,pelvisbalancedoveryourribcage,andyourarmpitsforward.
2. Screwingyourhandsintotheground,breakattheelbowsandloweryourheadtotheground.Asyoudescend,trytokeepyourforearmsvertical,yourelbowsintighttoyourbody,andyourbackandlegsaligned.
3. Asyoupressoutofthebottompositionandlockoutyourarms,getyourarmpitsforward.
ScorpionHandstandPushupFault
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Thefaultsforthehandstandpushuparethesameasthoseforthestandingpress:Ribcagetilt,headup,elbowsout,andshouldersforward.Andjustlikethepushup,peoplewillspreadtheirlegs,whichputstheirbuttoffline,causingagrossoverextensionlumbarspinalfault.It’sadisaster.
Interestingly,thisiswhatmostpeoplelooklikewhentheytrytowalkontheirhands.IseethisallthetimeandIthinktomyself:“Congratulations,you’rewalkingonyourhands...andyou’rewreckingyourmotorpatterningforallyourpressingmotionsanddestroyingyour
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backandshoulders.”Seriously,therearesomanythingswrongwiththispictureIdon’tknowwheretobegin.
Thefactis,youwouldneverpressinthisposition.IfweflippedthephotoofCarlupsidedown,putabarbellinhishandandtoldyoutoevaluatetheposition,whatwouldyousay?Isuspectnothinggood.
Here’sthedeal.Youhavetogetorganizedatthetrunkandworkonsettingyourshouldersintothecorrectposition—armpitsforward.Keepyourhandsstraightsothatyoucanmaximizetorque,keepyourfeettogether,andpointyourtoestomaximizegluteactivation.Ifyouhavetolookdowntoseetheground,trynottoexaggeratethemovement.Asidefromthat,themotor-controlsolutionandmobilityprescriptionisthesameasthestrict-pressfaults.
PULL-UPIfyouviewathleticmovementthroughthelensof“howmuch”and
“howfast,”theoddsofdefaultingintoabadpositionjustskyrocket.Thepull-upoffersasizzlingexample.Inmostcases,littleornoattentionispaidtohowtheathletesacrificedhisspine,neck,andshoulderpositionasifheweredrowningatsea.Thequalityofapull-upgetsreducedto,“Wastheathleteabletogethischinoverthebar?Yesorno?”
It’snotaboutwhetherornotamovementwascompleted,butratherwhetherornotthemovementwascompletedwithgoodform.
ImagineifItoldyouthatroundingyourbackwhenyoudeadliftheavyisacceptableaslongasyoucompletethelift.Thatwouldn’tmakesense,right?Itcontradictstheunderlyingthemeofthisbook.Well,it’sthesamethingwiththepull-up.
Ifyoucan’tperformthemovementcorrectlywithoutcompensatingintoabadposition,it’sdamaging.Youcangetawaywithitforawhile,buteventuallyhangingwithbentelbowsandoverextendingyourlumbar
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spineisgoingtokickyourass.Atourgym,weteachourathlete’sthestrictpull-upforthesame
reasonweteachthestrict-press.Itallowsustoeffectivelyteachandingraingoodmechanicsinalow-riskenvironment.Wecanthenprogresstomoredynamicmoveslikethekippingpull-upwithlessriskofdefaultingintoapoorposition.Theideaistodevelopphysicalcompetencywiththemovementfromadead-startatend-rangebeforechallengingthemwithaspeedelement.
Oncewecangetathletestocreateandmaintainarigidspineandstableshoulders,itbecomesanissueofstrength.Iftheathletecan’tinitiatethemovementwithgoodform,we’llsimplyscalethemovementbyhookingabandaroundhisfeet.Inadditiontobuildingstrength,thebandreducesthetorquedemandsandallowshimtomovethroughafullrange-of-motion.
HookGripJustasthepositioningofyourfeetdictateyourabilitytogenerate
torqueinyourhipsandmaintainaneutralspine,yourgripdictatesyourabilitytogeneratetorqueinyourshouldersandkeepyourribcagedownwhenperformingapull-up.Formostpeople,positioningtheirhandsatroughlyshoulder-widthapartoradoptingthesamegripdistanceastheirpushuporstrict-pressisagoodstart.
Thenextstepistolearnhowtogripthebar.Ifyouglanceatthephotos,you’llnoticethatCarlimplementsauniquegrip.Insteadofadoptingatraditionalgripofhookinghisthumboverthetopofthebar,hewrapshisthumboverhisindexormiddlefinger.Inaddition,healsopositionshispinkyfingersoverthetopofthebar,creatingaslightbendinthewrist.Thisgripissuperiorbecauseitlocksyourhandtothebarandallowsyoutocreatetorque,whichsetsyourshouldersinastableposition.
Thismodifiedfalsegripoffersacoupledistinctadvantages.For
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starters,itwindshisshouldersupintoanexternallyrotatedposition.Inotherwords,hedoesn’thavetothinkaboutbreakingthebarbecausehe’salreadytorqued.Whenyourwristsarepositioneddirectlyunderneaththebar,youhavetoworkalothardertocreatetorqueinyourshoulders.Secondly,thishookgripdeadhangpositionisalsoagreatdiagnostictoolforassessingoverheadrange-of-motion:Ifyoucankeepyourtorsointegratedwhilehangingwiththepull-uphookgrip,it’sanindicationthatyouhavefullrange-of-motionoverhead.
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1. Establishapull-uphookgrip.Next,braceyourtrunkbysqueezingyourglutesandpullingyourribcagedown.Positionyourlegstogetherwithyourtoespointed.Thisallowsyoutomaximizetensioninyourglutesandcore.Ifyouexaminethephoto,you’llnoticethatCarl’sbackisflat,hisribcageisbalancedperfectlyoverhispelvis,andhisshouldersarescrewedintothebackofthesocket(armpitsforward).
2. Keepingyourbellytightandbuttsqueezed,pullyourselfup.Tokeepyourtorsoandshouldersintegrated,imaginepushingyourfeetforwardasyouinitiatethepull.Don’tmakethemistakeofdisengagingyourcoreasyourtorsodeviatesback.
3.Withyourpinkystillpositionedoverthebar,pullyourchesttothebar—keepingyourheadinaneutralposition.Note:Ifyoucan’traiseyourchinoverthebarwithyourheadneutral,stop.Don’ttrytothrowyourheadbacktocompletethemovement.
4. Asyouloweryourselfdowntothestartposition,nothingshouldchange:Yourbackisstillflat,buttsqueezed,bellytight,pinkyoverthebar,headneutral,legstogether,andfeetpointed.Aslongasyoumaintainabraced-neutraltrunkandyourgripstaysintact,youdon’thavetothinkaboutbreakingthebar—youwillremaininastateofhightorque.
5. Finishthemovementthesamewayyoustarted,inagoodposition.
Upper-BackFlinchFaultAsmentioned,veryfewpeoplearestrongenoughorhavethemotor-
controltoinitiateastrictpull-up.Togainamechanicaladvantage,athletesoftentilttheirribcageback,unlockingtheirshoulders,and
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overextendtheirlumbarspine.Thisisalsocommonwithpeoplethataremissinginternalrotationintheirshouldersorarenotcomfortablewiththehookgrip.Ratherthancreatetorque,theykeeptheirshoulderssoft,whichfeedsslackdownstreamtothetorso,makingiteasiertoinitiatethepull.
Ifyourback,shoulders,andtrunkarenotontensionenteringthemovement,yourbodywillhuntforstability.Thisischaracterizedbytiltingyourribcage,yourelbowsflaringout,yourshouldersrollingforward,andyourheadcrankingback.Allthesamefaultsthatyouseewiththestrict-press.Coincidence?Ithinknot.You’retowingthecaroutoftheditchwithslackintherope.
Motor-ControlFix:
Addressgripmechanics:makesureyourpinkyispositionedoverthebar.Squeezeyourbutt,pullyourribcageoveryourpelvis,positionyourlegstogether,andpointyourtoes.
MobilizationTargetAreas:
ThoracicSpinePosteriorShouldersandLatsAnteriorShouldersandChestDownstreamArm(Elbow/Wrist)
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CrossLegFaultJustlikethedip,alotofpeoplemistakenlysetupforthepull-upby
hookingtheirfeetbehindtheirbodyandbendingtheirlegs.Thispreventsyourlegsfromflyingapart,whichhappenswhenyou’renotstrongenoughtoperformastrictpull-up,andallowsyoutopumpyourkneesuptoyourchesttogenerateupwardmomentum.
Thisalsohappensifyousetuponabarthatistoolowtotheground.Regardlessofwhyyoudoit,thisfaultmakesitimpossibletoengageyourglutesandsetyourribcageoveryourpelvis,puttingyouintoanoverextendedposition.Ifyoustartfromanoverextendedposition,thereisnowaythatyoucancreatetorqueandstabilityinyourshoulders.Soinadditiontomovingwithadisorganizedspine,yourshouldersmoveuptoyourearsandyourlatsturnoff.Putsimply,you’rehangingfromanunstableshoulderjoint.
Motor-ControlFix:
Addressgripmechanics:makesureyourpinkyispositionedoverthebar.Straightenoutyourlegs,positionyourfeettogether,andpointyourtoes.Squeezeyourbuttandbalanceyourribcageoveryourpelvis.
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CHIN-UPThegoalistobeabletocreatetorquefromanyhandpositionand
expressafullrange-of-motionwitheverymovement.Infact,performingpull-upswithyourhandsindifferentpositionsisanicewaytotestyourunderstandingofthemovement.However,youdon’twanttoadoptapositionthatunderminesyourtechnique.Forthatreason,Irecommendyoustartbylearningtheconventionalpalm-forwardpull-up.Itteachesyouhowtocreatetorque,putsyourshouldersintoastableposition,andmakesiteasiertomaintainabraced-neutralspine.Onceyou’recompetentwithafullrange-of-motionoverhead,testyourpositionbyimplementingthechin-up.
Ifyou’reunabletolockyourarmsoutandkeepyourribcagedownwithachin-upgrip,there’sagoodchancethatyou’remissingrange-of-motionoverhead.
Puttingyourarmsinapositionoffullexternalrotationprovidesmorestabilitybecauseyoudon’thavetoactivelyhuntfortension.Theproblemisthatexternallyrotatingyourhandsmakesitdifficulttocreatetorqueatend-range.Notonlythat,ifyoucan’tgetintoanend-rangestartposition,yourelbowsbendandyourribcagetilts,whichislessthanideal.Soinadditiontopullingfromacompensatedposition,you’renotexpressingafullrange-of-motion(nowonderthey’reeasier).
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1. Thesetupforthechin-upisthesameasthepull-up:Squeezeyourbutt,positionyourlegstogetherandoutinfrontofyourbody,pointyourtoes,pullyourribcagedown,andkeepyourheadneutral.NoticehowCarl’sshouldersareinafullyexternallyrotatedposition.Whilethissetshisshouldersinagoodposition,hewillhavetoworkextrahardtokeephisribcagedownandhisspineneutralasheinitiatesthepull.
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2. Keepingyourelbowstight,ribcagedown,headneutral,andbuttsqueezed,pullyourselftowardthebar.Thinkaboutkeepingyourlegsoutinfrontofyourbodyasyouleverback.
3. Pullyourchinoverthebar.Keepyourheadneutralandavoidreachingforthebarwithyourchin.
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CATEGORY2MOVEMENTS
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WallBall
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Push-Press
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JumpingandLanding
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KettlebellSwing
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One-ArmSwing
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Rowing
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KippingPull-Up
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SnatchBalanceProgression
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WALLBALLAsaquickrecap,category2movementsaresimilartocategory1
movementsinthatyoustartandfinishinapositionthatallowsyoutocultivatetrunkstiffnessandtorque.Butinsteadofstayingconnectedtothemovement—meaningthatyoumaintaintorqueandtensionthroughthemovement’sentirerange-of-motion—youaddaspeedelementandmomentarilyremovetheconnection.
Thewallballisoneofthefirstcategory2movementsthatIintroducetonoviceathletesorsomeonewhoiscomingoffaninjury.It’sasimplesquatthataddsadynamicstimulus—throwingandreceivingamedicineball—whilechallenginganathlete’sabilitytomaintainaverticaltorso.It’sagreatwaytoassessanathlete’smotor-controlpatternsanddeficiencies.
Here’sanexample:Sayyou’retraininganoviceathlete.He’snowcompetentwithfundamentalmovementprinciplesandcategory1movements.You’vealsochallengedhimunderloadwithanuprighttorso.Thenextstepistointroducecategory2movementssuchasthewallball.Whatyouwillfindisthatthemomenthe’saskedtospontaneouslycreatetorqueoffofanobjectthatisnotabarbell,everythingfallsapart.Hestartsoverextendinghislumbarspine,roundinghisupperback,anddrivinghiskneesforward.Andtheonlythingyouaskedhimtodowassquatwithamedicineball,throwittoatarget,andreceiveitinastableposition.
Now,shouldthewallballbepartofeveryelitelevelathlete’strainingprogram?Notnecessarily.
Thisistheidea:Byaddingaspeedelement,youexposeweaknessesintheathlete’sprofileinanenvironmentwherethechancesofgettinginjuredareverylow.(Youcanalsoaddametabolicdemandtotheequation,makingitevenharderforhimtodisguisehispoor
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movementpatternsandmobilityrestrictions.)Thisisextremelyusefulforacoachbecausenowyouhaveasimplemodelforteachinganathletehowtotransmitforcefromhishipstohisshoulders.Youcanteachhimhowtospontaneouslycreatetorqueinthebottompositionofthesquat,asaprogressiontotheOlympiclifts:Ifhecan’treceivean8-poundballinagoodpositionwhatdoyouthinkwillhappenwitha95-poundbarbell?Thisiswhatmakesthewallballsucharichandusefulmovement.
Note:Thecommonfaultsassociatedwiththewallballinclude:forwardinclinationofthetorso,internalrotationoftheshoulders,overextensionofthelowerback,valguskneecollapse,etc.Revisittheairsquatandfrontsquatformotor-controlandmobilitysolutions.
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1. Tosetupforthewallball,assumeyoursquatstancewiththemedicineballpositionedatheadlevel,screwingyourhandsintotheballtocreateastableshoulderposition.Standfarenoughawayfromyourtargetsothatyoucanreceivetheballinthestartposition.Inotherwords,youdon’twanttheballtofallinfrontorbehindyou,butrightatyourchest.
2. Keepingyourtorsoupright,loweryourselfintothebottompositionjustasyouwouldwhenperformingafrontsquat—seefrontsquat,seehere.Keepyourheadneutralandfocusonkeepingyourbackflat.Don’ttrycraningyournecksothatyoucanseeyourtarget.
3. Asyouincreaseyourelevation,focusyourgazeonyourtarget.Again,youdon’tneedtothrowyourheadbacktodothis.Ifyousetupcorrectly,you’llbestandingfarenough
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awaysothatyoucanseeyourtargetwithoutcraningyourneck.
4. Asyoustandtall,extendyourarmsandthrowtheballtothetarget.Thekeyistoextendyourarmsequally.Inotherwords,don’ttrytothrowtheballlikeyou’reshootingafreethrow.Alotofpeoplewillovercompensatewiththeirdominantarm,whichcompromisesyourabilitytoreceivetheballinagoodposition.Besuretosqueezeyourglutesasyoustandtallandreestablishastronguprightpositionbeforereceivingtheball.
5. Receivetheballoutinfrontofyourbodyintheexactsamepositionyoustarted.Theideaistoreceivetheballoverheadandmovedownwiththeball,screwingyourhandsintotheballtosetyourshouldersinagoodpositionasyoudescend.
PUSH-PRESSYousetupforthepush-presslikeyouwouldastrict-press.But
insteadofpressingtheweightoffyourchestfromadead-start,youbendandextendyourkneestoacceleratetheweightoverhead.The“dipanddrive”additionofpowerallowsyoutohandlelargerloads.Italsoteachesyouhowtotransmitforcefromyourhipstoyourshoulders,apatternthattransferstomorecomplexmovements,likethecleanandjerk.
Inthepush-pressyoudon’thavetogenerateasmuchtorqueinthestartpositionbecauseyou’reusingthepowerofyourlegsandhipstopresstheweightoffofyourchest.Soifyouhavemobilityissuesthatmakethestrict-pressrackpositionuntenable,thepush-pressrackpositionwillgiveyousomebreathingroomandstillallowyoutogooverhead.
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Thinkofthepush-pressasaweightedverticaljump.Infact,thepush-pressisagreatwaytolayerandteachproperuprighttorsojumpingandlandingmechanics:Ifyouunderstandhowtodipanddrivebyshovingyourkneesoutandkeepingyourbackflat,youhaveamodelforjumpingandlandingwithaverticalposturethatdoesn’ttrashyourbackorknees.
Tohelpwithyourunderstanding,thinkofthedipanddriveasthejump,andloweringtheweightasthelanding.Mostpeoplehavenotbeentaughthowtojumpandlandwithgoodform.
Imaginejumpingupforarebound,spikingavolleyball,orperformingastrength-and-conditioningcircuitthatcallsforhigh-repetitionboxjumpsandpush-presses,likeCrossFit’sFightGoneBadworkout.Whathappenswhenyoudon’thaveamodelforshovingyourkneesoutorkeepingaflatback?Youdriveyourkneesforwardandoverextend.Nowondersomanypeoplesufferfrominsidiouskneepain—commonlyreferredtoasjumper’sknee(patellartendonitis)—afterengaginginsuchactivities.
Note:Themostcommonfaultsassociatedwiththepush-pressinclude:drivingyourkneesforward,overextendingyourlumbarspine,pressingthebarbelloutinfrontorbehindyourbody,flaringyourelbowsout,andinternallyrotatingyourshoulders.Toaddressthekneeforwardandoverextensionfaultsrelatedtothedipanddrive,revisittheairsquatandfrontsquat.Toaddressthepressingfaults,flipbacktothepushupandstrict-press.
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JUMPINGANDLANDINGJumpingstraightupanddown,orevenboundingforwardfroma
square,stationarystance,isessentiallyanunloadeddynamicsquat.Youhingeforwardfromyourhips,loadingyourposteriorchain,createtorquethroughyourhipsbycreatingexternalrotationtorque,andkeepyourshinsasverticalaspossible.Youalsoseethesamefaults.
Peoplewilldrivetheirkneesforward.Iftheirfeetareangledout,youwillseeanklescollapse,valguskneefaults,overextensionatthelumbarspine,etc.Theonlydifferencewithjumpingandlandingistheconsequencesaremuchhigher,especiallyifyou’recomingdownfromanelevatedplatformorcombiningatonofjumpingandlandingsequencestogetherinasingleworkout.
Considerasportlikebasketballorvolleyballwhereathletesputincountlessjumpingandlandingcycles.Nowimaginewhathappensiftheydevelopakneeforwardoropenfootorkneeinmovementpattern.They’redoomed.Theinsidiousloadontheirkneesisinsaneandthe
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mechanismforhowtheygetjumper’sknee.(Note:jumper’skneeiscausedbyanirritationofthepatellartendon,thetendonthatconnectsthekneecaptotheshinbone,duetoforwardandvalgustranslationofthekneeduringjumpingandsquattingmovements.)ThisisalsohowpeopleinviteACLtears.
Mobilizingandsmashingtheupstreamanddownstreamtissueswillcertainlyalleviatealotoftheirritationcausedbyjumper’skneeandhelpyougetintoabetterposition.Buttheonlywaytofixthisissueistoaddressthetechnique.
Withjumpingandlandingfromastationarystance,it’seasy:Adheretothemovementprinciplesandfocusonkeepingyourshinsvertical,feetstraight,andkneesout.Andremember,squatting,pulling,andpush-pressingmovementsareallgreatwaysofbuildinggoodjumpingandlandingmovementpatterns.
Note:Ifyouareexecutinganuprighttorsojump—reboundingabasketball,forexample—rememberthatyouhavetodriveyourkneesoutandcreatehigherlevelsoftorquetominimizecompressionforcesonyourknees.
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1. Ifyou’retryingtojumpashighaspossiblefromastationarystance,positionyourfeetunderneathyourhips—keepingyourfeetstraight.Thengothroughthebracingsequenceandraiseyourarmsjustoverhead.Noticeinthephotographhowmyarmsareinternallyrotated.Thiswillleavemyshouldersinastableposition,helpingmekeepmybackflatasItiltmytorsoforwardandswingmyarmsback.
2. Toloadupforthejump,tiltyourtorsoforward,loadingyourhipsandhamstrings,screwyourfeetintotheground,anddriveyourkneesout.Keepyourshinsasverticalaspossible.
3. Swingyourarmsoverheadwhilesimultaneouslyextendingyourhipsandknees.Ifyouglanceatthephoto,you’llnoticethatmylegsaretogetherandmyfeetarepointed.Thisallows
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metoactivatemyglutesandkeepmyspineorganizedwhileairborne.Pointingyourtoesalsosetsyouupforlandingontheballofthefoot,whichisideal.
4. Asyourfeettouchdown,createanexternalrotationforcebydrivingyourkneesoutandscrewingyourfeetintotheground.Letyourtorsotranslateforwardasyoudriveyourhipsandhamstringsback.
KETTLEBELLSWINGWhenitcomestolearningcomplicatedmovementsefficiently,the
keyistomakethemuncomplicated.Wedothisbybreakingthemdownintoprecise,manageablesteps.Thenweemphaticallyencouragelike-your-life-depends-on-itfocusinperformingeachstep.Thisisthepathtoatightlearningcurve.It’sthefoundationrequiredforoptimalperformance.It’salsohowyoureducetheriskofinjury.
Considerthebacksquat.Insteadofteachingthebacksquatasonemovement,webreakitupintothreedistinctphases:theliftout,thewalkback,andthesquat.Thisnotonlysimplifiesthemovementandbringsconsciousnesstoeachstep,butitalsoservesasadiagnostictest.Rightaway,youcanseeifanathleteunderstandshowtobraceandcreatetorqueintheearlystagesoftheirsetup.Ifhefailstocreatetorqueoffthebaranddoesn’tsethispelvisinaneutralpositionduringtheliftout,youcanworktocorrectthatfaultbeforeheloadshisspine.Thisisextremelyusefultoolforthecoachbecauseyoucanstarttocorrectfaultsbeforeyourathleteinitiatesafull-rangemovement.
Thekettlebellswingisanotherexample.Inordertoperformtheactualswing,whichisthefocusofthemovement,youfirsthavetoliftthekettlebellofftheground.Thisphaseisnodifferentthanperformingadeadlift:brace,hingeforwardatthehipswithaflatback,createtorquein
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theshoulders,andthenstandup.It’stellingthatpeoplewillfailtomakethisconnectionandimmediatelybeginfromabadpositionbybendingoverwitharoundedback,drivetheirkneesforward,andlifttheweightupwithunstableshoulders.Nowondersomanypeoplestrugglewiththekettlebellswing.It’snotthattheylackthemotor-controlorrange-of-motiontocorrectlyperformthemovement,theyjustsetupinabadposition.
Thisiswhylayeringcategory2movementsissoimportant:Itallowsyoutoseewhatanathlete’sdefaultmotorpatternsarewhenthereisadynamicstimulus.Ifyouwanttohighlightwhyanathletehasjumper’sknee,havehimperformakettlebellswingasadiagnostictest.Intwoseconds,youwillseehimdrivehiskneesforwardinsteadofpullinghishamstringsback,afaultthatmayhavegoneunnoticedincategory1butgetslitupincategory2.
RussianSwingvs.AmericanSwingTherearetwodifferentkettlebellswingscommonlyusedinstrength-
and-conditioningcirclesthatareworthmentioning.There’stheAmericanswingandtheRussianswing.Theformerrequiresthatyouswingthekettlebelloverhead,whilethelatterrequiresyoutoswingthekettlebelltochestorheadlevel.Bothiterationsareextremelyhelpfulintermsofassessingmotor-controlandmobility,butserveslightlydifferentpurposes.
TheAmericanswingobviouslyrequiresmoreshoulder,trunk,andhipcontrolsoitilluminatesmorefaultsthantheRussiancounterpartduetotheincreasedrange-of-motiondemands.Butyoucan’thandleasmuchweight.Andifyoudon’thavefullrange-of-motionoverhead,theAmericanswingwillexaggeratebracingandtorquefaults(overextensioninthetopposition,internalrotationintheshoulders).Ifyoudon’thaveafullrange-of-motion,performingtheAmericanswingjusttoreachsomearbitraryrangeisnotaparticularlybrainymove.
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Top-DownSetup
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TheSwing
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TorqueFaultIfyoufailtocreatetorqueoffthekettlebellhandle,yourshoulderswill
alwayscompensateintoaninternallyrotatedposition.Thisiseasilyfixedbyaddressingthetop-downsetup.However,ifyou’remissinginternalrotationinyourshoulders,establishingastablepositionwithanarrowgripisdifficulttomanage.Ifthathappens,scaleyourgripbygrabbingtheoutsideofthekettlebellhandle.Thiswillgiveyourshoulderssomebreathingroomsothatyoucangetintoagoodposition.Butremember,thisisnotnormal.Youshouldn’thavetocircumventyourpoormobilitybyscalingmovements.Gettoworkonimprovingshoulderrange-of-motionlikeit’syourjob.
Motor-ControlFix:
Usethetop-downdeadliftsetuptopickthekettlebellofftheground.
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Screwyourhandsintothehandleandpullyourshoulderbladesback.
MobilizationTargetAreas:
PosteriorShouldersandLatsAnteriorShouldersandChest
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ScalingYourGripIfyoucan’tgetyourshouldersintoagoodpositionbecauseyou’re
missinginternalrotation,youcanbuyyourselfsomebreathingroombygrabbingtheoutsideofthekettlebellhandle.
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HeadFaultHere’sacommonscenario:Anathletesetsupperfectlyforthe
kettlebellswing,butasheloadshishipsandhamstringstoinitiatethemovement(orreceivetheweightfromthetopposition),hesacrificeshisneutralspinalpositionbythrowinghisheadback.Inmostcases,thisfaultoccursbecausetheathleteisfightingagainstthedownswing,whichpullshistorsoforward.Throwinghisheadbackisawaytocounterbalancethatforceandavoidfallingforward—seehiphingefault.
Thinkaboutitlikethis:Thekettlebellswingsharesthesamemovementpatternasthefirst6-inchesofalowbarbacksquat.Thekeyistokeepyourheadneutralandfocusyourgazeonthegroundaboutsixfeetoutinfrontofyou.Ifyou’relookingstraightahead,you’remorelikelytocommitthisfault.
Motor-ControlFix:
Keepyourheadneutralandfocusyourgazeaboutsixfeetoutinfrontofyourbody.
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HipFaultAnothercommonfaultistofollowtheweightbetweenyourlegsasif
youwerehikingafootball.Thishappenswhenanathletefailstocreatetorqueorbrace,orifhehasaweaklowerback.Asyoucanseefromthephotos,Idemonstrateagrosslyexaggeratedillustrationofthisfault.However,itdoeshappen,especiallyafterthelastrep.Insteadofcontrollingtheweightdown,anathletewillcounthislastrepatthetoppositionandreleasealltensioninhisshouldersandhipsandletthemomentumoftheweightpullhimforward.Thislittlegemisagreatwaytofinishaworkoutwithatweakedlowerback.Remember,injuriesoftenoccurinthebeginningorattheendofanexercise.Maketherightdecision.Startandfinishthemovementinagoodposition.
Motor-ControlFix:
Don’tchasethekettlebellwithyourtorso,lookdown,orreleasetensionaftercompletingyourlastrepetition.Controltheweightdowntothegroundasyouwouldwithaheavydeadlift.
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ONE-ARMSWINGInmyopinion,thekettlebellisbettersuitedtotheone-armswings
thantheclassickettlebellswing.It’sasurprisinglychallengingmovementbecausethere’sarotationalelementthatmakesstabilizingyourshouldersandtrunkdifficult.Forexample,onthedownswing,withthekettlebellswingingbetweenyourlegs,themomentumoftheweightpullsyourshoulderintoaninternallyrotatedposition.Youhavetoresistthatforcetokeepyourshoulderback.
Theone-armswingalsohighlightsanathlete’sstrategyforstabilizingthenon-swinginghand.IknowthisisamantrathatIhavebeenchattingaboutthroughoutthisbook,butI’llsayitagainanyway:Ifyoudon’tcreateastablepositionbybracingyourspineandcreatingtorqueinyourprimaryengines,yourbodywillfindstabilitysomewhereelse.Youhavetoorganizeyouroppositehandbymakingafistor
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splayingyourfingers,andwindyourshoulderintothebackofthesocket.Thisideacarriesovertoallsingle-arm,unilateralmovementslikeone-armdumbbellpressing,dumbbellsnatches,andtheTurkishgetup.
Thebottomlineisthis:It’smuchhardertocreatestabilityinasingleshoulder,especiallywhenthere’sadynamicelement,thanintwoshoulders.Youcan’tcreatetorqueofftheimplementsoitreallyhighlightsyourunderstandingoffundamentalmovementpatterns.
Note:Thesetupisexactlythesameasthedouble-armswinginthatyouuseatop-downsetupapproach.
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UnstableShoulderFault(HookHandFault)
AsIjustmentioned,ifyoudon’torganizeyourfreearm,itwillcontortintosomestrangepositions.Oftentimes,thisischaracterizedbyahookhandandgrosslyinternallyrotatedshoulder.Inadditiontolookingreallyweird,itcreatesanopencircuitfault,whichtravelsthroughthekineticchainandmakesitdifficulttocreateandmaintainstability.
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ROWINGIfyouknowhowtodeadliftwithgoodform,rowingissimple.They
sharethesameload-ordersequenceandstartposition.SoifItellyoutorow1,000meters,Iwantyoutoautomaticallythink60-80deadlifts.Thisnotonlymakesiteasiertosequencetherightmovementpatterns,but
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alsobringsconsciousnesstoeachstroke.Unlikethedeadlift,however,rowingisalow-resistance,high-
repetitionexercise.Inadditiontoaddingspeed,timing,andametabolicstimulus,youhavetoreconstitutethesamestartandfinishpositionoverandoveragain.Thisiswhatmakesrowingaminefield.
Introducespeedandpeoplestartfallingapart.Althoughtheconsequencesforrowinginabadpositionarenotasimmediateasdeadliftingwithbadform,there’sacumulativeeffect.Forexample,sayyoufailtodriveyourkneesout,causingyouranklestocollapseeverytimeyoupullandreturnthehandletothestartposition.Ifyou’rerowingatthirtystrokesaminutefor20minutes,that’ssixhundredcollapsedanklecompressions.Youmaygetawaywithitforawhilewithoutconsequence,butinjuriesresultoverthelonghaul.Italsogroovesinpoormovementpatterns.
Herearethekeytakeawaysofrowing.First,rowinghighlightsanathlete’sankle,posteriorchain,andhipflexionrange-of-motion.Two,youcanidentifyload-sequencingerrors.It’seasytoseeifsomeoneisloadinghislowerbackandroundingforwardinsteadofkeepinghisspinerigidandassigningtensionintohishipsandhamstrings.Three,ithelpsstrengthenanathlete’sunderstandingofthisprinciple—namely,ifthepositioningofhishead,shoulders,orspineisoff,it’simpossibletoperformthemovementwithgoodform.Finally,ittestsanathlete’scoordinationandabilitytorepetitivelygenerateforcefromthesameposition.
Note:Alotcanbesaidaboutthetechnicalaspectofrowing,especiallythetiming,butbreakingintotheminutiaofthingslikestrokeratemovesbeyondthescopeofthischapter.Myintentionistodrivehometherelationshipofbracing,torque,andmovementtransferabilityasitrelatestofunctionalmovements.
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Settingup:First,adjustthefootboardssothatthestrapswraparoundthebaseofyourtoes.Second,tightenthestrapsaroundyourfeet,grabtheoarhandlewithbothofyourhands,straightenoutyourlegsandslideyourseatbackonthemonorail.(Note:Theideaistotakesomeofthecompressionforcesoffyourpelvissothatyoucanflattenyourback.)Withyourlegsstraight,sittall,flattenyourback,andthenpullyourshoulderbladestogetherandscrewyourhandsintothehandle.Tomaximizetorque,hookyourthumbsaroundthehandle.Keepingyourbackflat,headneutral,andshouldersback,driveyourkneesoutandslideyourhipsandseatforward,allowingyourtorsotodeviateforwardslightly.Aswiththedeadlift,youwantyourshinsvertical,shouldersback,andhipsloaded.
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Keepingyourarmsstraightwhilestillcreatingtorqueoffthehandle,extendyourknees,leanbackslightly,anddriveyourhipsback.Tohelpmaintainaneutralheadposition,focusyourgazeonthechain.
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Asyouextendyourknees,pulltheoarhandletoyoursternum.Ifyouexaminethephoto,you’llnoticethatmyforearmsarenearlyhorizontalandmyshouldersarepulledback.Ifyouweretoflipthephoto90-degreesinacounterclockwisedirection,itwouldlookalotlikethebottomofthedip.Muchofthesamerulesapply.Youwanttokeepyourshouldersback,headneutral,andwristsalignedwithyourelbows.
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Afteramomentarypause,straightenyourarms.Althoughthisistechnicallyreferredtoastherecoveryphase,youstillwanttocreatetorqueoffthehandleandkeepyourshoulderbladespulledback.
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Asyourhandstrackoveryourknees,driveyourkneesout,hingeforwardatyourhips,allowingyourtorsototiltforward,andslideyourhipstowardyourheels.Youshouldarriveinthesamepositionthatyoustarted.
Head,Spine,andShoulderFaultOnceyousurrenderheadposition,yourbackwillroundandyour
shoulderswillgosoft.Ifthathappens,forcetransmitstoyourbackinsteadofyourhipsandyourshouldersinternallyrotate,affectingthepowerofyourpull.Otherfactorsthatcancontributetothisfaultincludemissingshoulderrange-of-motionandatightthoracicspine.
Motor-ControlFix:
Pullyourshoulderbladestogetherandscrewyourhandsinto419
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Pullyourshoulderbladestogetherandscrewyourhandsintotheoarhandletogeneratetorque.Tomaintainaneutralheadposition,focusyourgazeonthechain.Keepyourbackasflataspossibleandyourshinsvertical.
MobilizationTargetAreas:
AnteriorShouldersandChestPosteriorShouldersandLatsThoracicSpine
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SequencingFaultsThestartpositionandinitialpullphaseoftherowissimilartothe
deadliftinthatyousimultaneouslyextendyourkneesandhips.However,duetothespeedandtimingelementofrowing,alotofathletesstrugglewiththissequence.Ratherthanmovetheirbodyasasingleunit,theywilleitherdrivetheirhipsback,leavingtheirtorsoforward,andpullwiththeirback,ortheywillleanback,leavingtheirkneesbent,andpullwiththeirarms.
Thisalsohappensduringtherecoveryphase—whentheyreturntheoarhandletothestartposition—butintheoppositeorder.Theywillleavetheirhipsbackandleantheirchestforward,ortheywillbendtheirkneesbeforetheystraightentheirarms,forcingthemtomovetheoarhandleovertheirlegs.Regardlessoftheorderorphaseatwhichthesefaultsoccur,itdisruptsrhythm,compromisesforce,andcancauseatonofproblemsupanddowntheathleticchain.
Motor-ControlFix:
Moveyourbodyasasingleunitandfocusonextendingyourkneesandhipsatthesametime.
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KIPPINGPULL-UPThekippingpull-upisagymnastic-basedtechniquethatcombinesa
backandforthhorizontalswingwithapull.Thisswingispoweredbyalegkickandhipdrive.Theideaistoharnessmomentumalongahorizontalplanetomakeraisingyourchinoverthebareasiertodo.Alotofstrength-and-conditioningpunditscriticizethekippingpull-upasbeingunsafe.Andthey’reright,butonlyifit’sdoneincorrectly.Thesimplefactiskippingpull-upsallowyoutoexecutemorerepetitionsinashorterspanoftime,butifperformedimproperlytheywillwreakhavoconyourshoulders,elbows,andlowerback.
Sohowdoyoukipwithoutinvitinginjury?First,youneedtohavefullrange-of-motioninyourshoulders,
meaningthatyoucanhangfromthebarwithyourelbowsstraight,armpitsforward,andspinebracedinaneutralposition.
Second,youneedtostartwiththestrictpull-upandaddressthebasicsbeforeyoustartspasticallyswingingfromthebar.Onceyouhaveafundamentalunderstandingofhowtoformyourgripandorganize
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yourbodyinagoodposition,youcanstarttolayerthekipnotonlyasanexercise,butalsoasawayofassessingshouldermobilityandmotor-control.Sayyouseeanathlete’selbowsbendandshouldersrollforwardwhileswingingfromthebar.That’sagoodsignthathea)doesn’tunderstandhowtosetupandswing,orb)he’smissingend-rangeshoulderflexion,internalrotation,orthoracicextension.
Anotherreasonwhythekipissuchausefulmovementisthatitfitsintoourmodelofmovementtransferexercises.Ifyouglanceatthephotos,you’llnoticethatthebackswingexaggeratesamovementpatternthatisexpressedinalotofsportactivities,specificallythrowingmotions.Forexample,atennisplayer’sserve,avolleyballplayer’sspike,andabaseballplayer’spitchallmirrortheactionofakippingpull-up.Inaddition,thedynamicopeningandclosingofthehipsusedinthekipissimilartoOlympicliftingtechniques,likethecleanandsnatch.Thehipactionofthekipisalsoabuildingblocktoothergymnasticmovementslikethemuscle-up.
1. Jumpuptothebarandestablishapull-uphookgrip(seethestrictpull-up).Withyourelbowsstraightandyourarmpits
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forward,squeezeyourglutes,pullyourribcagedown,andgetyourbellytight.Positionyourlegstogetherandpointyourtoes.
2. Keepingyourbuttsqueezed,armpitsforward,andlegstogether,kickyourlegsbackandpullyourheadandchestunderneaththebar.Note:Squeezingyourglutespreventsyoufromoverextendingyourlowerback.Ifyouexaminethephoto,you’llnoticethatCarlisinagloballyarchedposition.Althoughhisbackisinextension,hisspineisprotectedandhe’snotinacompromisedposition.
3.Withyourarmpitsforwardandyourelbowslockedout,swingyourlegsforwardandpushawayfromthebar.
4. Pullyourhipsbackandpushyourshouldersforward.5. Stillsqueezingyourglutesandkeepingyourbellytight,swing
yourfeetforwardandpushyourbodyawayfromthebar.6. Asyouswingback,pullyourchinoverthebar—keepingyour
elbowsintightandyourspineneutral.Again,theideaistoharnesstheenergyofyourbackswingtohelpraiseyourchinoverthebar.Toseamlesslytransitionbackintoyournextrep,pushyourselfawayfromthebarandthenasyouextendyourarms,pullyourselfunderthebarasdemonstratedinsteps2and4.Aswithallcategory1andcategory2movements,thewaydownshouldlookexactlylikethewayup.
SNATCHBALANCEPROGRESSION
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ThesnatchbalanceisanOlympicliftingexercisethatisolatesthecatchphaseofthesnatch.Specifically,it’samovementthatrequiresyoutotransitionfromthetoppositionofthebacksquatwithyoursnatchgripandquicklydropunderneaththebarintothefulloverheadsquatposition.Thepurposeofthisexerciseistogetathletescomfortablereceivingweightinthebottomoftheoverheadsquat,whichisthemostchallengingandintimidatingphaseofthesnatch.Youhavetosimultaneouslyorganizeyourhipsandshouldersintoagoodpositionwhilemaintainingarigidspineanduprighttorso.
It’simportanttonotethattherearethreeversionsofthesnatchbalancetechnique,thefirstofwhichfallsintoadifferentcategorywithinthemovementhierarchy.Becausethesetechniquesfollowaspecificprogressionandaretypicallylayeredassuch,Ithoughtitbesttopresentallthreeinsequentialorder.Bylumpingthesemovementstogether,Ihopetoillustratethesmalldifferencesbetweeneachvariation,aswellasilluminatewhygoingfromacategory1movement(pressingsnatchbalance)toacategory2movement(heavingsnatchbalance,andsnatchbalance)issodifficult.
Note:ThesnatchbalanceprogressioncanbedoneusingaPVCpipe.Thismakesitapplicabletoathletesofallagesandabilitylevels.Ifyou’reinterestedinseeingthecommonfaultsassociatedwiththesnatchbalance,revisittheoverheadsquat,onseehere.
PressingSnatchBalanceThefirstprogressioninthisseriesisthepressingsnatchbalance.
Tocorrectlyexecutethistechnique,assumeyouroverheadsquatstance,andwithoutmovingthebar,pressyourselfintothebottomoftheoverheadsquat.Asyoucanseefromthephotos,Dianedoesnotpressthebaroverherhead.Rather,shepressesherbodyunderneaththebar.Thisiswithoutquestionthemostdifficultcategory1movementbecauseitsynchronizestwotechniques,thepressandtheoverheadsquat.
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1. Ifyou’reusingabarbell,assumeyoursnatchgripandtakethebaroutoftherackjustasyouwouldwhenperformingabacksquat.
2. Hereyoudoseveralthingsatonce.Withyourtorsouprightandspineneutral,sityourhamstringsbackandsinkyourhipsbetweenyourfeet.Atthesametime,applyjustenoughupwardforcetothebarsothatitstaysintheexactsameposition.Tohelpwiththisstep,imaginepressingyourselfunderneaththebar,asifitwereanunmovableobject.
3. Keepingthebarinthesameposition,pressyourselfdown
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intothebottomposition.Yourelbowsshouldlockoutoverheadasyourhipsdropbelowkneelevel.Thekeyistomaintaintorqueinyourhipsandshouldersbyshovingyourkneesout,pullingyourshoulderbladesback,andpositioningyourarmpitsforward.
4.Overheadsquattheweightintothestandingposition.
HeavingSnatchBalanceTheheavingsnatchbalanceissimilartothepressingsnatch
balance,inthatyoudropunderneaththebarintoanoverheadsquatwithoutchangingyourstance(footposition).Butinsteadofpressingyourselfunderneaththebarfromadead-start,youaddadipandadrive,theexactsametechniqueusedwhenperformingapush-pressorpush-jerk.Theideaisthis:Harnesstheenergyfromyourhipstobumptheweightoffofyourback,andthendropunderneaththebarintoafullsquatwithyourarmslockedout.Yourfocushereisspeed,unlikethepressingsnatchbalance,whichyouperformslowly.
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1. Ifyou’resettingupforthesnatchusingabarbell,establishyoursnatchgripandthentakethebaroutoftherackjustasyouwouldwhenperformingabacksquat(seehere).
2. Drivingyourkneesoutandkeepingyourtorsoasverticalaspossible,sityourhipsbetweenyourfeet.
3. Inoneexplosivemotion,simultaneouslyextendyourkneesandhips.Theideaistoharnesstheenergygeneratedfromyourdipanddrivetoacceleratetheweightoffofyourupperback,justenoughtodropunderneaththebar.
4. Asthebartravelsupward,dropintotheoverheadsquatposition.Thegoalistoarriveinthebottompositionwithyourkneesout,elbowsstraight,andarmpitsforward.
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5.Overheadsquattheweightintothestandingposition.
SnatchBalanceThesnatchbalanceaddsonemorepiecetotheprevioustwo
variations.Unlikethepressingandheavingsnatchbalanceiterations,whichstartandendinanoverheadsquatstance,thesnatchbalancerequiresthatyouchangethepositioningofyourfeetasyoudropunderneaththeweight.Soinsteadofremaininginyouroverheadsquatstance,youassumeyourpullingstance(deadlift,clean,andsnatchstance).Anotherwaytothinkofitisthatyoustartinyourjumpingstance(deadlift)andfinishinyourlandingstance(squat).Thisuncoversanothersetoffaultsbecauseyouwillnoticethatpeoplewilldefaultintoanopenfootpositionastheydropintothefullsquattocompensatefortheirlackofmobilityortheirinabilitytocreatespontaneoustorque.Putsimply,it’saquickanddirtywaytohighlightanathlete’srange-of-motionandunderstandingoftorqueandbracing.
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1. Secureyoursnatchgriponthebarandpositionitonyourupperbackasifyouwereperformingabacksquat.Then,positionyourfeetinyourpulling(snatch,clean,deadlift)stance.
2. Keepingyourtorsoasverticalaspossible,driveyourkneesoutandloweryourhipsbetweenyourfeet.
3. Extendyourkneesandhipssimultaneouslyasifyouwereperformingaverticaljump.Theideaistotransmitpowerfromyourhipstoyourshouldersandbumpthebaroffthebackofyourshoulders.
4. Hereyoudoseveralthingsatonce.Asthebaraccelerates
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upward,dropintothebottomoftheoverheadsquat,pressingyourbodyunderneaththebar.Atthesametime,slideyourfeetoutintoyourlandingstance(squatstance),immediatelyscrewingyourfeetintotheground,andreceivethebaroverheadwithyourarmslockedout.Keepyourfeetstraight,yourkneesout,andarmpitsforward.
5. Standupasifyouwereexecutinganoverheadsquat.
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CATEGORY3MOVEMENTS
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Burpee
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TurkishGetup
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Clean
PowerClean
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HangClean
Push-Jerk
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Snatch
Muscle-Up
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BURPEETheburpeeisbasicallyapushup,squat,andverticaljumplayered
intooneseamlessmovement.Thismakesiteasytoidentifywheretheproblemsarebecauseyou
alreadyknowwhatthestartandfinishpositionslooklike.Andbynowyoushouldbeabletoidentifythecommonfaults.Allyouaredoingisreconstitutingthesamebasicpositionsandreinforcingthesamemovementpatternsoverandoveragain.Thedifferenceisyou’readdingtransitions.
Canyoudropintoadynamicplankwhilekeepingyourtrunkstabilizedandshouldersinagoodposition?Performapushupwithforearmsvertical?Transitionintothebottomofthesquatwithstraightfeet,createspontaneoustorque,andthenjumpwithanuprighttorso?
What’sinterestingispeoplewillshowproficiencywiththepushup,squat,andjumpingandlandingtechniques,butthemomentyouaskthemtospontaneouslyarriveinthesepositions,everythingfallsapart.
Thinkaboutitlikethis:Youessentiallyenterandexitthreedifferenttunnels.Ifyoustartthepushupinabadposition,youwilltransitionintothesquatinabadposition,andthenbythetimeyoujump,you’reabrokenmess.Thefaultsfromeachmovementcompoundthefaultsofthesubsequentmovement.Makeitafast,high-repetitionworkouttestingstaminaandtheinjuryriskrisesastheformdegrades.
Youhavetobeabletoreproducethesamestablepositionswithaccuracyandspeedineverysinglerepetition.It’snotamatterofhowmuchworkyoucangetdone,butratherhowmanyqualityrepetitionsyoucancomplete.Soiftheburpeeissomethingthatyoudooften(youshould),youneedtoorganizetheworkoutsothatyouapproachtheexercisewithcare.
I’lluseaCrossFitgroupclassasanexample.Sayyou’recoachinga
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groupofathletesthroughaworkoutthatcallsfor25consecutiveburpees.Ratherthanhavethemripthrough25burpeesinarowasfastaspossible—whichwillinevitablyresultinsomeburpeesthatbringtominddyinganimals—reconstructtheworkoutthatawardsathletesfortheirmovementquality,notwhofinisheswiththefastesttime.
Forexample,pairthemupintogroupsoftwo,andhaveoneperformasetnumberofburpeesinarowwhiletheirpartnersilentlycountsapointforeveryfaulttheycommit.Thegoalistogetthelowestscorepossible.It’sthatsimple.
Bysimplychangingthegameoftheworkout,youchangetheathlete’smindset.Nowhe’sthinkingaboutthequalityofhismovementandreproducingthesamegoodpositionoverandoveragain,whichiswhatit’sallabout!
Anotherpointworthmentioningistheuniversalityoftheburpee.Followingthethemeofusingstrength-and-conditioningmovementsthattransfertosportandlife,theburpeeissomethingthatwetendtoseealotinmartialartsandfightingsports(thinkofanMMAfighterorwrestlerdefendingatakedownbysprawlinghislegsbackandjumpingbackuptohisfightingstance).Wealsoseeitinsportslikesurfingandcollisionsportslikefootball.
ScalingtheBurpeeConsiderasoldierlyingonthegroundwithaneighty-poundpack.
What’sthemostefficientwaytostandup?Itturnsoutthatit’snotthatdifferentfromaburpee.Getintothebottomofthepushup,getyourforearmsasverticalaspossible,pressupintoagloballyarchedposition,andthenbringonelegupatatimeandstandup.Youcanalsolungeintothestandingposition.Thegoalistogetyourfootflatontheground,yourshinvertical,andstandupwithyourspineinawell-organized,stableposition.Weusethissamemodelinthegymfor
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folksthatcan’ttransitionfromthepushuptothebottomofthesquatwithgoodform.
Thinkofthescaledburpeeastheformalexpressionofgettingupoffthegroundfromyourstomach.
1. Startinyourjumpingstanceandgothroughthebracing
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sequence.2. Reachyourhamstringsback,shoveyourkneesout—keeping
yourshinsasverticalaspossible—hingeforwardatthehips,andplaceyourpalmsonthegroundwithyourhandsfacingstraightforward.Thekeyistokeepyourlowbackflatandsprawlorslideyourfeetbackasyourhandstouchdown.
3. Jumpyourfeetbackandestablishthetopofthepushup.Remembertoscrewyourhandsintotheground,squeezeyourbutt,andkeepyourbellytight.
4. Asyouloweryourchesttotheground,keepyourelbowsintighttoyourbodyandyourshouldersalignedoveryourwrists.
5. Inoneexplosivemotion,extendyourelbows,driveyourhipsupasyoureachfullextension,andpullyourkneestowardyourchest.
6. Asyoupullyourlegsunderneathyourbody,trytoreplaceyourhandswithyourfeet.Theideaistolandinthebottomofthesquatwithyourfeetstraight,shinsvertical,andbackflat.
7. Driveoutofthebottompositionofthesquatandperformaverticaljump.Noticethatmylegsaretogether,myshouldersareback(armpitsforward),andmytoesarepointed.Fromhere,Iwilllandinmystanceandtransitionrightbackintoanotherburpee.Toseehowtoland,revisitthejumpingandlandingtechnique.
BurpeeFailBecausetheburpeecombinessomanymovementsintoone
seamless,coordinatedaction,thereareatonoffaultsthatoccur.For
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example,peoplewillbendoverwitharoundedback,floponthegroundinabrokenmess,jumpupintothedreadeddogpoopposition,burntheirkneesstandingup,andthendonkeykicktheirlegsbackastheyjump.
It’sasifyoucombinedallthedeadlift,pushup,squat,andjumpingfaultsintoonemovement.LikeIsaidbefore,it’sadisaster.Ifyouseeanythingthatlookslikethesequencehere(andyouprobablywill),clearlytheathletedoesn’tunderstandtheconceptspresentedinthisbook.Thebestapproach,therefore,istoisolateeachmovementuntilcompetencyisreached.
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TURKISHGETUP
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Martialartists—specificallyBrazilianJiu-Jitsupractitioners—refertotheTurkishgetupasthe“technicalgetup.”Itallowsthemtogetuptotheirfeetusingtheleastamountofenergypossible,whilegivingthemoptionsintermsofothermovementstheycanemploy.
Sothat’sthecriticaleverydaylifeapplicationfortheTurkishgetup.Itteachespeoplehowtogetupoffthegroundinthemostefficientwaypossible.Imaginethevaluethishasforanelderlypersonneedingtogettohisfeet.
TheTurkishgetupisalsoaninvaluablediagnostictool.WhenIhaveanathletewhoisrehabbingfromashoulderinjury,orifIsimplywanttotesthisunderstandingofastableshoulder,oneofthefirstcategory3exercisesthatIwillintroduceistheTurkishgetup.Itforceshimtolockhisshoulderinastablepositionwithoutthebenefitofgeneratingtorqueoffafixedobjectlikeabarbellorthegroundandtomovethroughafullrange-of-motion.Andunlikeothercategory3movements,it’sperformedslowly,makingitasafeandusefultoolfordrivinghometheseconceptsofstability.
Atanypointduringthemovement,youcanstoptheathleteandmakecorrectionstoshoulderposition.Notjustwiththearmoverhead,butwiththesupportingarmaswell.Thearmholdingthedumbbellisexpressedwitharmpitforward,andthearmsupportingyourbodyisexpressedwithshoulderback—screwingyourhandintotheground.Soit’sanicetwo-for-oneshoulderdiagnostic.Inaddition,youcanstarttoseehowlossofshoulderpositiontranslatestootherproblemsintheathleticchain:Iftheirshoulderisunlocked,chancesaregoodthatyou’llseetheiranklescollapse,kneestrackinward,lumbarspineoverextend,etc.
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CLEANThecleantellsyoualotaboutanathlete.Canhepulldynamicallyoff
thefloorwithspeedwhilemaintaininganeutralspine?Canhereproducethesameload-ordersequencewitheveryrep?Canhepracticestabilizationthroughthetrunk,hips,andshoulderswhiletransitioningfromonepositiontoanother?
Withallofthisadditionalcomplexity,it’struethatthepossibilityof
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makingatechniqueerrorincreases.Butit’salsoanopportunitytoimproveperformanceandhighlightpotentialweaknessesinyourathleticprofile.Thisisthemindsetthatyouneedtocultivateasyoustarttointroduce,layer,andtraincategory3movements.
It’slikethis:Youcandeadliftandfrontsquat.That’sfantastic.Nowshowmeyoucanpullwithspeedandcreatetorqueoffafixedobjectwhileit’sinmotion.Showmeyouhavethemotor-controlandmobilitytodropintothebottomofthefrontsquatwithspeedandaccuracy.
Ifyouwanttopicksomethingupoffthegroundandreceiveitontoyourshoulders,youneedamodelforlearningandteachingthatskill.Thecleanistheformalblueprintforlayeringthismovementpattern.
Bottom-UpSetupUnlikesettingupforthedeadlift,whichworksfromthetop-down,
yousetupforthecleanandsnatchfromthebottom-up.(Toseethetop-downsetup,revisitthedeadliftinthecategory1section,seehere).Therearesomesimilaritiesintheload-ordersequence:Withthebackflatandshoulderspulledback,loadyourhipsandhamstringsanduseyourkneestoadjustforposition.Butinsteadofbendingoverandformingyourgripwithyourhipsandhamstringsontension,youdropintothebottomofthesquatandsetupfromthere.
Here’swhy:First,thebottom-upsetupisusedforOlympicliftsasitallowsyoutooptimizethoracicextension.Byloweringintothebottomofthesquat,youcaneffectivelypullyourshoulderbladesback—usingthebarasananchor—andmaximizetensioninyourupperback.Whyisthisimportant?Simple:You’resettingyourselfuptoreceivetheloadinagoodfrontrackposition.
Youhavetoconsideryourfinishpositionasyouformulateyoursetupstrategy.It’snotjustaboutenteringthetunnelinagoodposition,butalsoexitingthetunnelinagoodposition.Bysettingupinthesamepositionthatyoufinish(bottomofthesquat),youimprovethestabilityofyour
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receivingposition.Secondly,thebottom-upapproachallowsyoutoprioritizeanupright
torsoposition,whichiscriticalinboththepull(liftingtheweightfromthegroundtohipandchestlevel)andcatchingphase(droppingintothebottomofthesquatwhilereceivingtheweightinthefrontrack).
Mostimportantly,thebottom-upsetupalsogivesyouatemplatethatwillyieldthesamereproducibleresultseverysingletimeyouapproachthemovement.
Note:Alotofpeopledon’thavethemobilitytoimplementthebottom-upsetup.Ifthathappens,thetop-downapproachisthebestoption,andstillquitefunctional—justasksomeofthebestweightliftersinAmerica.Butit’slessthanidealbecauseyourupperbackandshoulderpositionaren’tinthemostmechanicallyidealposition.Figureoutwhat’sholdingyoubackandaddresstheissue.
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ABadMixThetop-downapproachiswithoutquestionthebestsetupforthe
deadlift,butitdoesn’tnecessarilytransferaswelltoOlympiclifting.Infact,GlenPendalay—world-renownedOlympicliftingcoach—doesn’tallowhisOlympiclifterstodeadliftheavysinglesbecausehebelieves
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thatthelossofupperbackextensionanddeadlift“shoulders”wreckstheirmovementpatternsforOlympiclifting.
Althoughthisisasportspecificapproach,itfitswithour‘practicemakespermanent’philosophy.Ifyoupullfromabentoverposition,youhavetogetyourtorsoverticalasyoupullthebarpastyourthighs,resultinginaforwardhipthrustkettlebell-likeaction.Thistransfersyourhipenergyforward,insteadofupward.Whathappensisathleteseithermisstheliftorhavetojumpforwardinordertoreceivetheweight.
POWERCLEANIfyou’reanNFLlinemanyouneedtoknowhowtogofroma4point
stancetoaverticaltorsowithorganizedshouldersandreadytohit.Youhavetodothisnearlightspeed.Learninghowtopowercleanhelpstrainthismotorpattern.
Thepowercleanisascaleddowniterationoftheclean.Insteadofreceivingtheweightinthebottomofthesquat,youreceivetheweightinaquartersquatortopposition.Alotofpeopledon’thavethemobilitytoclean,sothepowerandhangvariantsareagreatwaytodialingoodmotorpatterns.
Thatsaid,there’snoexcusetoavoidthefullcleanandsnatch.Ifyoucan’tdropintoacleanorsnatch,youneedtofigureoutwhatisholdingyoubackandaddresstheproblem.
Thegoalistodevelopmotor-controlthroughafullrange-of-motion.Ifyou’reconsistentlyhidingthedeficitsofyourmotor-controlandmobilitythroughshortenedranges,you’llendupcompensatingintobadpositionswhenyou’reforcedintoend-rangepositions.Youendupfailingatthemarginsofyourexperience.Toputitsimply,youneeddevelopthemotor-controlatend-ranges.
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Don’thideyourweaknesses.Parkyourego,gethungry,andgoafterthem.
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HANGCLEANComplexmovementslikethecleanandsnatchmustbelayered
accordingly.IfyouplanontakingtheOlympicliftsseriously,youneedtoisolateandpracticeeachphaseofthelift.Forexample,thehangvariants—startingfromthestandingposition—allowyoutofocusonthesecondphaseofthepull(tripleextension),thecatchphaseofthelift
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(frontrack),andthelanding.Thisisgreatforafewreasons:1)Bybreakingthemovementdown
toadefinedphaseyoushortenthelearningcurve;2)itallowsyoutohighlightareasthataregivingyoutrouble;and3)youcangetaroundmobilityissues(can’tsetuporreceiveweightinthebottomposition)whilestillworkingonotheraspectsofthemovement.
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Tension-HuntingFaultIfyoufailtoshoveyourkneesoutoryou’remissingflexionand
externalrotationrange-of-motion,yourbuttwillshootupasyouinitiatethepull,causinganoverextensionspinalfault.Thisisyourbody’swayofputtingtensioninthesystem.Takeuptheslackbydrivingyourkneesoutinthebottom.
Motor-ControlFix:
Driveyourkneesoutinthebottompositionandloadyourhipsandhamstringsbeforeyouinitiatethepull.
MobilizationTargetAreas:
AnteriorHipsandQuadsPosteriorHighChain(Glutes)PosteriorLowChain(Hamstrings)CalfandHeelCord
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EarlyPullFaultOncethebarmovespastyourknees,thegoalistogetyourtorsoas
verticalaspossiblesothatyoucanopenyourhipsintofullextension.Thisiswhatallowsyoutotransmitupwardenergyfromyourhipstothebar.Ifyou’rebentover(implementedthetop-downsetup)oryou’remissingextensionrangesofmotioninyouranteriorchain(hipflexors,quads),reachingfullhipextensionisdifficult.Whathappens?Youenduppullingwithyourarmsinsteadofharnessingthepowerofyourhips.
Tocorrectthisfault,implementthehangcleanvariant—deadlifttheweighttothestandingposition,lowertoyourthigh,andthenpull—orjustworkonextendingyourhipswithouttransitioningintothereceivingposition(cleanpull).Ifit’stighthipsorquadsthatareholdingyouback,ponyupandgettoworkonthosestiffenedtissue.
Motor-ControlFix:
Isolatethephaseofthepullthatisgivingyouthemosttroublebyimplementingacleanpullorhangcleanvariant.Thinkaboutgettingyourelbowshighafterlockingoutyourhipsandshruggingyourshoulders.
MobilizationTargetAreas:
AnteriorHipsandQuads
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NextRepTransitionIfyou’restringingtogethermultiplerepetitions,youneedtobe
consciousofyourshoulderpositionasyoulowertheweighttotheground.Thinkaboutkeepingyourshouldersback,screwingyourhandsintothebar,andloweringintoyourstartposition.Thiswillallowyoutoseamlesslytransitionintoyournextrepwithoutdefaultingintoapoorposition.
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SoftShouldersFaultAlotofpeoplemistakenlyunlocktheirshouldersastheylowerthe
bartotheground.Asyoucanseefromthephotos,thiscompromisestheintegrityofyourspineandputsyourshouldersinabadposition.
Motor-ControlFix:
Keepyourshouldersbackandscrewyourhandsintothebar
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asyoulowerittoyourthighs.Thinkaboutkeepingyourbackflatanddrivingyourkneesoutasifyouwereinitiatingahangclean.
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JERKWehaveasayingaroundourgym:Yourshouldersareabnormal
unlessyoucanjerk.Whileit’simportanttolearnthebasic,stableoverheadpositions,it’s
notenoughtosayyouhavefullrange-of-motionoverhead,orthatyoucanpressandpush-press.Tofullyexpressthestabilityandeffectivenessofyouroverheadposition,youneedtobeabletolockoutyourarms,aswellasspontaneouslygenerateastableshoulderposition(armpitsforward)withspeedandaccuracy.Putanotherway,youneedtobeabletojerk.
Ifyoucandothat—lengthenandstabilizebothofyourshoulderssimultaneously—itshowsthatyouunderstandthestabilizationconceptsrepeatedthroughoutthisbookandhaveamodelthattranslatestodynamicoverheadactionslikeswimming,throwing,blocking,etc.Andlikeallcategory3movements,thejerkhighlightstorquedumpsandforcebleeds,aswellasspotlightsshouldermobilityissuesthatmaygounnoticedwhenimplementingthebasicoverheadpressingelements.
It’simportanttomentionthatifyou’rejustlearninghowtojerk,it’shelpfultogetthebarfromarack.Thisallowsyoutooptimizethesetupandisolatethemovement.(Toseehowtotakethebaroutoftherack,checkoutthefrontsquatonseehere.)However,ifyouplanonOlympicweightlifting,youhavetolearnhowtotransitionfromacleantoajerk.Toaccomplishthis,resetyourfeetbackintoyourpullingstanceandadjustyourfrontrackpositionbyloweringyourelbows.Youwantyourelbowstobeatabouta45-degreeangle(abouthalfwaybetweenafrontsquatrackpositionandastrict-pressrackposition).
Aswiththepush-press,youuseadipanddrive(bendandextendyourknees)toacceleratetheweightupward.Butinsteadofstayinginyourjumpingstance,youdropunderneaththeweight,catchingitin
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eitherasquat(landing)orsplitsquatposition.Regardlessofthevariationyouimplement,thegoalistoreceivetheweightinastrong,stablepositionattheapexbarheight.Fortheaverageathlete,pausingforasecondinthelockoutpositionisavaluablestimulusandallowsthecoachtoevaluatethequalityoftheirposition.
Push-JerkThepush-jerkvariationallowsyoutoevaluateverticaljumpingand
landingmechanicswithadynamicoverheadstimulus.Thekeytocorrectlyperformingthepush-jerkistokeepyourtorsoupright,driveyourkneesoutasyoudipandcatch,andpositionyourfeetstraightasyougofromajumpingtoalandingstance.Thefaultstolookoutforincludelumbarspineoverextension,kneesforward,bentelbowandinternallyrotatedshoulder,andthedreadeddonkeykick.
Note:Thepush-jerkisoftenimplementedinlow-weight,high-repetitionworkoutsbecauseitallowsforaquickrecoveryandsetup.Formostpeople,thesplit-jerkallowsthemtopressmoreweight.
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1.Whetheryoutakethebaroutoftherackorcleantheweighttoyourshoulders,thesetupisthesame:Buttissqueezed,bellyistight,feetarestraight,andshouldersareback.Ifyouglanceatthephoto,you’llnoticethatDianeisinherpullingstanceorjumpingstanceandhasthebarbalancedonherfingertipsanddeltoids.Herelbowsarehalfwaybetweenastrict-pressand
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frontrackposition,abouta45-degreeangle.Note:Yourjerkgripwidthshouldbeclosetoyourfrontsquatrackposition.
2. Keepingyourtorsoasuprightaspossible,sityourhamstringsbackslightly,driveyourkneesout,andloweryourhipsbetweenyourfeet.Thedipshouldlooknodifferentthanthefirst6-inchesofafrontsquat.
3. Inoneexplosivemotion,simultaneouslyextendyourkneesandhipsintotripleextension.Asthebarbelljumpsoffyourshoulders,pullyourheadbackslightly,justfarenoughtoclearyourfaceandmaintainaverticalbarpath.
4. Asthebaracceleratesupward,slideyourfeetoutintoyourlandingstance—screwingyourfeetintothegroundandshovingyourkneesout—andpressyourselfunderthebar.Catchtheweightwithyourelbowsstraight,shouldersback,andarmpitsforward.
5.Overheadsquattheweightintothetopposition.
Split-JerkIt’saloteasiertomaintainanuprighttorsoandstabilizeyour
shouldersinthesplitstance.Thisiswhyyoucanlikelymovemoreweightwiththesplitvariationofthejerk.(UnlessyouhappentobeaverycompetentChineseOlympiclifter.)
That’swonderful,buttherealmagicwiththesplit-jerkisthatitgivesyouamodelforcreatingastablehippositionwhenonelegisinextension—behindyou—andtheotherlegisinflexion.Whichiswhatitlookslikewhenyoucut,run,orlunge.
Thereareafewkeypointstokeepinmindwhenperformingthesplit-jerk.Thefirstistocreateastablefootposition.Toaccomplishthis,landwithbothofyourfeetslightlyinternallyrotated—meaningyouturn
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yourfrontfoottowardtheinsideofyourbodywithyourweightcenteredjustinfrontofyourankle,andinternallyrotateyourrearlegwithyourweightcenteredovertheballofyourfoot.Thefront-footpositionallowsyoutocreateexternalrotationwithoutyourkneetrackingtoofaroutandtherearfootputsyourhipintoastableposition,allowingyoutosupportanuprighttorsowithaneutralpelvisposition.
Second,alwaysdrawyourfeettogetheratthefinishoftheliftbymovingyourfrontlegfirst.Don’trushthis.Slideyourleadfootbackandthenstepyourrearfootintoasquatstance.Masterthehabitofthissequenceinthesamewayyouwalkoutthebarwhenperformingasquat.
Third,unlessyou’reacompetitiveOlympicweightlifter,alternateyourstance.Becomeaswitch-hitterofsorts.Sometimesjerkwithyourleftlegforwardandothertimesjerkwithyourrightlegforward.Youwillhaveasidethatisstrongerthantheother,whichisnatural.Butjustasagoodfighterpracticesfrombothasouthpawandorthodoxstanceandagoodskateboarderwillswitchfromstandardtogoofy,awell-roundedathleteshouldpracticejerkingfrombothstances.
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OpenFootFaultAlotofathletes,especiallynovices,willturntheirbacklegoutas
theydropintothelungeposition.Thisisahugeblowtoforceproductionand,asyoucanseefromthephotos,putsyourbacklegintoanawfulposition.Likeallmovements,startoutusingaPVCpipeorlightweightanddrillinthepropermechanics.Ifyoucan’tgetintoagoodpositionbecauseyou’remissinginternalrotationofthehip,youknowwhattodo:Fliptothemobilitysectiondevotedtohipinternalrotationandgettowork.
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Note:Youseethissameopenfootmovementpatterninrunning.Themobilityprescriptionisthesame:Startatthehipandworkyourwaydownfromthere.
Motor-ControlFix:
Focusoninternallyrotatingyourbacklegwithaslightkneebend.
MobilizationTargetAreas:
PosteriorHighChain(Glute)AnteriorHip/QuadPosteriorLowChain(Hamstring)
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KneeFaultDroppingintoalungeposition,especiallywhenyou’refirstlearning
howtojerk,feelsunstabletoalotofpeople.Toavoiddroppingtodepth,athleteswilloftenkeeptheirbacklegstraightandoverextendtokeeptheirtorsovertical.Aswithmostmotor-controlfaults,youneedtotakeastepbackanddrillthemovementusingaPVCpipe,bar,orbarwithalightamountofweight.It’sthatsimple.If,whileworkingonyourtechnique,yourealizethatthepositionisunattainableduetolimitedmobility,figureoutwhat’sholdingyoubackandfixtheproblem.Forthis
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particularfault,tightanteriorstructuressurroundingthehipareusuallytoblame.
Motor-ControlFix:
Thinkaboutbendingyourrightkneeandturningittowardtheinsideofyourbody.Remember,youwantabouta45-degreebendinyourlegs.
MobilizationTargetAreas:
AnteriorHips/QuadTrunk
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SNATCHNothingwilltellyoumoreaboutanathlete’srange-of-motionand
understandingofthemidlinestabilizationandtorqueprinciplesthanthesnatch.It’stheultimateassessmenttoolforthecoachandconsequentlythemostchallengingcategory3movementfortheathlete.
Thesnatchsharesthesamesetup(bottom-upsetup)astheclean,butwithahigherdegreeofmotor-controlandmobility.Youhavetopullwithawidergripandreceivetheweightinanoverheadposition.Inotherwords,youhavetogetintoadeepersquatandcreatetorqueoffawidergrip,addinganotherlevelofdifficulty—screwingyourhandsintothebarwithahookgripandmaintainingthatexternalrotationforceasyougofromapulltoastableoverheadpositionisextremelydifficult.
Thisiswhysomanypeoplestruggletostabilizetheirshouldersinagoodposition,keeptheirtorsovertical,andtheirspinerigid.Ifyoumaketheslightesterrororifyouaremissingthesmallestcornerinyourmobility,everythingfallsapart.
Note:WhatIsuggestfortheproperwidthofthesnatchgripisthisrathercriticalnotion:Gripitsothatifthingsgetsketchyyoucandumpthebarbellbehindyourbackandavoidtheweightssmashingintoyourskull.Shoulderflexibilityistypicallyanissuewhenitcomestothesnatchgripandideallyyoucanworkwithyourcoachonfiguringoutwhat’sbestandwhat’ssafest.
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MUSCLE-UPSoyoucandoastrictpull-upandringdipwithoutstruggle.Most
excellent.Canyoucombinethetwomovementsintooneseamlesscoordinatedaction?Canyoudoitwhilekeepingyourbackflatandyourshouldersorganized?
Theleveloftrunkandshouldercontrolrequiredtoperformastrictmuscle-upisinsane.Addadynamicelementlikethekip,adoseoffatigue,orstringtogethermultiplereps,andtheresultingmovementwillrevealanyandallcrappymotor-controlhabits.
Bytheway,theringsdon’tdoyouanyfavors.Youhavetocultivatetorqueandmaintainstabilityasyougofromapulltoapress,asortofmotor-controlhighwireact.It’stheequivalentofattemptingasnatchwhilebalancingonapairofrotating,shakingplates.Thepointisifyoudon’thaveamodelforgeneratingtorqueoffofanunstableobject,you’regoingtobleedforceandgetsuckedintoinjury-pronepositions.
Justbecauseyouhaveastrictpull-upandafull-rangeringdip
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doesn’tguaranteeamuscle-up.Aswithallcategory3movements,thechallengeliesinthetransition.Toshortenthelearningcurve,we’lloftenhaveourathletespracticethetransitionwiththeringslowtothegroundsothattheycanusetheirlegstosupporttheirbody-weight.We’llalsolayerintheheavingdipbalance,whichrequiresyoutoremoveconnectionwithtensionanddropfromthetopofthediptothebottomofthedip.Thisteachesthemhowtocreatespontaneoustorqueinthebottomofthedipandpreparesthemforthemuscle-uptransition.Inthemeantime,wemakeitamissiontodevelopshoulderrotationalrange-of-motion.
Note:Thekippingmuscle-upisperformedinmuchthesamewayasthekippingpull-up.(Toseehowtokip,revisitthekippingpull-upinthecategory2movementsection).
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CHAPTER6
THETUNNEL
InthebookTheScoreTakesCareofItself:MyPhilosophyofLeadership,legendarySanFrancisco49ersfootballcoachBillWalshdescribedtheworkethicandrelentlessprecisionofHallofFamequarterbackJoeMontana.Inthemonthsbeforetrainingcamp,Montanacouldbeseenpracticingbasicdrop-backpatternsthatwould“boreahighschoolfootballplayer”todeath.Hedidthisdayafterday,hourafterhour,overandoveragain.Hebeganeachdrillbypayinggreatattentiontohisstartingposition.Thenhe’dworkonmasteringeachandeverycrisp,measuredstepofthepattern,neverallowinghimselftoslideintoacompromisedstanceortakeshortcuts.Montanadisciplinedhimselfbecauseheknewtheimportanceofeachfractionofeachpieceoffootwork—fromtheverybeginningofthesequencetothefollow-throughofathrow—tothesuccessofaplay.
MontanaemployedaconceptualtoolIliketorefertoasthetunnel.Havingatunnelmindsetmeansunderstandingthatyouhavetostartamovement(enterthetunnel)inagoodpositiontofinish(exitthetunnel)inagoodposition.Ifyoudon’tstartright,youwon’tfinishright—endofstory.
Thetunnelmetaphorhelpscoachesandathletesidentify,diagnose,andcorrectmovementandmobilityproblems.Itbringsconsciousness,intention,andpurposetotheprinciplesofmovement.
Militarytrainersuseitroutinely,eveniftheydon’tcallitthat.Forexample,recruitsareoftentold,“Payattentiontodetail,”amandatetheyareexpectedtoobeyineveryphaseofeverydrill.Asuccessfuldrillmustbeginwithaperfectlyexecutedstart.Ifitdoesn’t,thesoldierearns
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a“nogo”andstartsthedrillover,precededperhapsbyasetofpenaltypushupsorafewrunsupanddownamudhill.Militarytrainersknowthatingrainingthisacutefocusduringbasictrainingcanmeanthedifferencebetweenlifeanddeathwhenthatsoldierisintheheatofbattle.
Thisfocusisalsoattheheartofthetunnelapproach.Here’swhy:Onceanathleteisunderaload,orhastobringspeedortensiontotheequation,it’sverydifficultforhimtoorganizehimselfintoagoodposition.Let’ssay,forexample,thattheathleteloadsabarbellontohisshoulderstoperformabacksquat,butfailstobracehisspineinaneutralpositionbeforetakingtheweightoutoftherack.Withtheweightcompressinghisspine,it’snearlyimpossibleforhimtoorganizehistrunkinabraced-neutralposition.Similarly,ifanathletewithlimitedrange-of-motionorpoormotor-controlhastocompensateduringasetuptoaliftormid-movement,hisliftiscompromised.Inshort,youcan’tturnabadpositionintoagoodpositiononceyou’reinmotion.Thinkaboutitlikethis:IfJoeMontanabeganaplaywithaninefficientstance,hewouldn’tbeabletoexecuteaperfectdrop.
Here’stheothertakeaway:Ifacoachnoticestheerrorwhenanathleteismidwaythroughamovementandcuestheathletetofixhisposition,theathleteishelplesstocomply.Hemaybeabletosalvagetheliftorcompletethetask,buthe’llstruggletoassumethesafestandmosteffectivestance.Takeanathletewhoseelbowsdropduringaheavyfrontsquatorfullclean.Tellinghimtogethis“elbowsup”isuseless.Hiselbowswillremaindroppeduntilhestandsupwiththeweight.Similarly,ifanathlete’skneestrackinwardduringaheavysquat,youcanshoutKneesoutuntilyou’reblueintheface,butit’snotgoingtohaveanyimpact.Bythesametoken,ifsomeonestartsroundinghisorherbackduringaheavydeadlift,itdoesn’tmatterhowloudyouscreamFlatback!Thatbackisgoingtostayroundedforthedurationofthelift.
Thisiswhyit’ssoimportanttoprioritizeyoursetupbeforeyoustartmoving.Thepositioninwhichyouenterthetunnel(startamovement)dictateshowyouwillexitthetunnel(finishamovement).Ifyoutakethe
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timetogetyourselforganized—braceyourspineinaneutralposition,hingefromthehipsandshoulders,andmaximizetorque—chancesaregoodthatyouwillenterandexitthetunnelinagoodposition.Butifyouenterthetunnelinabadposition,youhaveonlytwooptions:continuemovinginacompromisedwayorrestartinagoodposition.
IdentifyingtheProblemThetunnelconceptalsogivesyouaplacetostartyourmovement
assessment.Itforcesyoutogobacktoyourstartpositionandmakesureyouaresettingupcorrectly.WhenIevaluateanathlete’smovement,forexample,IalwayslookathisstartpositionfirstbecauseIrecognizethatapoorsetupcancontributetofinishpositionfaults.
Awhileback,IworkedwithachampionOlympiclifterinmyphysicaltherapypracticewhowashavingahardtimelockingouthisarmsinthesnatch.Hiscoachimplementedaslewofdrillstohelpwithhisfinishposition,butnothingseemedtowork.Itturnedoutthathewasmissingshoulderinternalrotation,causinghisshoulderstoroundforwardduringthepull.Thisiswhyhewashavingsuchahardtimestabilizinghisshouldersandlockingouthisarmsoverhead.Hewasenteringthetunnelinabadposition,whichpredisposedhimtoabadfinish.AsI’vesaidbefore:Startoutinacompensatedposition,finishcompromised.Icleaneduphisshoulders,restorednormalrangetothetissuesthatwererestrictingthejoint,andallofasuddentheproblemwithhisfinishpositionvanished.Hecouldhavedoneamilliondrillstoimprovehislockoutwithoutevergettingtotherootoftheissue.
Thepointisalotofcoachesandathletesmistakenlyfocusondrillsthatwillimprovefinishpositionwhentherealproblemisthestart.Sowhenanathletetellsyouhe’shavingtroublecompletingamovement,immediatelyassesshissetupandmakesurehe’snotmakingamotor-controlerrorormissingkeyrangesofmotion.Inthesamesense,ifyouseeagoodsetup,butyourathleteisstillhavingproblemswithhisfinish,
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chancesareexcellentthatitisamobilityissue.Asyoustartputtingtogethermobilityprescriptions,usethetunnel
mindsettohelpyoufocusyourtimeontheareasthatrequirethemostattention.Thetunnelisatoolthatforcesyoutoevaluatepositionfrombothsidesofthemovement.Infact,thestartandthefinisharethefirstplacestostartyourdiagnosiswhenyouaredeconstructingamovementproblem.Justtobeclear:“Start”and“finish”alwaysreferrespectivelytothebottomortoppositionofamovement.IcallthestartpositionMOB1(mobilization1)andthefinishpositionMOB2(mobilization2).
Let’ssay,forexample,thatanathleteloseshisbalanceandcan’tmaintainagoodpositionwhenheperformsapistol—single-legsquat.Unlesshecan’tfullyextendhiships,youcanautomaticallyruleoutthestart(top)positionasthelimitingfactor.Thenextstepistoseeifhecangetintoagoodfinishposition,whichisthebottomofthepistol(squat).Hedoesn’tevenhavetoperformthemovement.Hejusthastosquatdownandextendhislegoutinfrontofhim.Ifhefallsoverorcan’tgetintoastable,well-organizedfinishposition,youknowrightawaywhattheproblemis:he’smissingrange-of-motioninhisankle.Nowyoucanfocusonmobilizationsthattargethispositionofrestriction.
Thetunnelalsogivesyouatemplateforevaluatingcircularorrepetitivemovementslikerunningandswimming.Considerarunnerwhoishavingproblemswithhislanding—footcontactingtheground.Thecoachmightprescribeanynumberofrunningtechniquesandmotor-controldrillstoimprovefootposition.Andthesedrillsmightworkfortheinitialfootcontact.Butifthatathleteismissingrange-of-motioninhisanteriorhip,orhiscalforankleissupertight,hislegwillexternallyrotateintoanunstableposition.(Thisisanexampleofthesecondlawoftorqueseehere.)Hemaybeabletokeephisfootstraightatthestart,butashislegswingsbehindhimandexternallyrotates,helandswithanopenfoot.Heentersabrandnewtunnelfromacompromisedposition.Inthisscenario,it’snotastartpositionproblem;it’safinishpositionproblem.Thefinishposition—legswingingback—dictateshowwellan
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athletewillenterhisnextstrideandenterthenexttunnelofmovement.
ThisiswhywhenIwatchpeoplerun,Inotonlypayattentiontoinitialfootcontact,butalsototheirfinalfootposition.
Thekippingpull-upisanotherperfectexampleofthis.Peoplehavedifficultylinkingkippingpull-upsbecausetheylackfullshoulderextensionandinternalrotation.Theywillstarttheirswinginagoodposition—elbowslockedout,neutralspine,shouldersback—butasthey
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raisetheirchintothebar,theirshouldersrollforward,theirelbowsflareout,andtheirribcagetilts.Soastheypushawayfromthebar,theirshouldersarenotinagoodpositiontoreceiveforce.Nowwhentheyswingunderneaththebar,theycan’teffectivelytransitionintotheirnextrepbecausetheyareinsuchawrenchedposition.Here’swhatthismeansforyou:Yourfinishpositiononyourpull-updictatesyourabilitytotransitionintoyournextrep,whichisyournewstartposition.
Putanotherway:Ifyouexitatunnelofmovementinabadposition,youwillenterthenexttunnelinacompromisedposition.
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CHAPTER7
THESYSTEMS
“Youneedtostretch!”You’vehearditamilliontimesbefore.Theperplexingassertionthat
you’renotstretchingenoughandthatit’swhyyou’reinjuredorsore,sloworclumsy.Thinkofyourfirstcoachadmonishingyoutostretchafterpractice,oryourgymteacherpreachingabouttheimportanceofstretching.Oh,yourbackhurts?Noproblem!Juststretchyourhamstringsanditwillfeelbetter.Youcan’tgetintoagoodsquatpositionbecauseyourquadsaretight?Juststretchthemout.
Conventionalwisdomtellsusthatifwewanttooptimizeathleticperformance,improveflexibility,preventmusclesoreness,andreducepotentialforinjury,wehavetostretch.Foralongtime,stretchinghasbeenacatchallmodalityfordealingwithsorenessandpain,forrange-of-motionrestrictions,andforjointtroubles.Justkeepstretching.Buthere’stheproblem:Stretchingdoesn’tworkbyitself.Itdoesn’timproveposition,itdoesn’timproveperformance,itdoesn’tmakeyoufaster,itdoesn’teliminatepain,anditdoesn’tpreventinjury.That’swhywhenyoudutifullycompliedwithyourcoach’sordertostretchafterclass,youdidn’tbecomeabetterathleteorallofasuddenstopgettinginjured.
Letmeclarify:WhenIsay,“stretching,”I’mreferringspecificallytoend-rangestaticstretching,orhangingoutinanend-rangestaticpositionwithzerointention.I’mtalkingaboutpurposelessstretching.Considertheclassichamstringstretch:Youlieonyourback,grabyourankle,pullyourhamstringtoend-range,andthenhangoutwhileyoudreamilywatchthegeeseoverheadflyingsouthforwinter.Thistypeof“stretching”cantheoretically“lengthen”yourhamstring,butdoesn’ttell
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you—oryourcoach—anythingaboutyourmotor-controloryourabilitytogetintogoodpositions.Inotherwords,takingyourhamstringtoend-rangeandkeepingitthereisnotgoingtohelpyourunfasterorchangeyourcapacitytodeadliftmoreweight.Yetwhenmostpeoplehaveatissueorjointrestrictionthatpreventsthemfromgettingintoagoodposition,theythink,“Man,Isuck!Ineedtostretch.”
Anexamplebywayofanalogy:IfyoupulloneachendofaT-shirt,whathappensafteraminuteorso?Itbecomesallstretchedout,right?Whatdoyouthinkhappenswhenyoutakeyourbeautifultissuestoend-rangeandkeepthemthere?TheygetallstretchedoutlikeyourpitifulT-shirt.Imaginelengtheningyourhamstringsandthensprintingdownafieldorattemptingamax-effortdeadliftwithoutdevelopingthestrengthormotor-controltohandlethatnewposition.Youmightaswellgetdownonyourkneesandbegtobeinjured.“Lengthening”yourmuscleisnotabadthingifyouhavethemotor-controltosupportthatend-rangepositionandyouareexpressingthoseend-rangepositionswithload-bearing,full-rangeexercises.Thisiswhywedeadlift,squat,andpracticefull-rangefunctionalmovementsinthegym.
Theissueisnotthatstaticstretchinglengthensthemuscle.Theissueisthatitaddresses(albeitpoorly)onlyoneaspectofyourphysiologicsystem—yourmuscle.Itdoesn’taddressmotor-control,orthepositionofyourjoints,orwhat’sgoingonatthejoints.Itdoesn’taddresssliding-surfacefunction—thatcriticalinterplayofhowyourskin,nerves,andmusculaturereactwithoneanother.Anyofthesethingscouldlookliketightmusculature.Andthat’swhy“stretchingit”hasbeenthegood,old-fashionedBand-Aidwehavealwaysapplied.Andif“stretchingmuscles”workssowell,whydowestillseeasmuchdysfunctionandpainaswedo?
Ifstretchingisnottheanswer,whatis?Inshort,weneedtosystematicallydealwitheachoftheproblemsthatpreventusfromgettingintotheidealpositionsandkeepusfrommovingcorrectly.That’swhatI’mgoingtocoverinthischapter.Iwanttoshowyouasystemfor
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addressingallofthecomponentsthatlimitpositionandchallengemovementefficiency.Thisway,you’llbeabletosolveyourparticularproblem(s)andseemeasurableimprovement.
ThispassagefromSupertraining,byYuriVerkhoshanskyandMelSiff,helpsputthisideaintoperspective:
“…thenatureofflexibilitygenerallyisnotadequatelyappreciated.Flexibility,whateverpeoplemeanbythatterm,differsfromjointtojoint,displaysdifferentpropertiesduringdynamicversusstaticcondition,andconcernsnotonlymusclesbutallcomponentsofthemuscleskeletalsystem,aswellasthevarioustypesofstretchreflexintheneuromuscularcontrolcircuitsofthebody.”
Ofcourse,fewpeoplethinkintermsofbodysystemsbecausethe“juststretchit”paradigmremainssoprevalent.It’stimetomovebeyondthissimplisticoutmodednotionofflexibilityandstartthinkingabouttheaspectsthatimpedepositionandhowpositionrelatestoperformance.Tohelppeoplemakethistransition,Ihavedeletedthewords“stretching”and“flexibility”frommyvocabularyandreplacedthemwith“movement”and“mobility”—or“mobilization.”
Idefinemobilizationasamovement-based,integrated,fullbodyapproachwhichtakesintoaccountalloftheelementsthatlimitmovementandperformance.Theseincludeshortandtightmuscles,softtissueandjointcapsularrestriction,motor-controlproblems,jointrange-of-motiondysfunction,andneuraldynamicissues.Inshort,mobilizationisatooltoimproveyourcapacitytomoveandperformefficiently.
Thisperspectivegivesmeacleanslatefromwhichtotalkabouttheproblemswithmovementrestrictionsinamoreholisticway.Theideaistogetyoutostopthinkingthatstretchingisimportant.Areyoutrulyreadyforthis?Stretchingisnotimportant.Positionandtheapplicationofpositionthroughmovementiswhatmattersmost.Ifyoucan’tgetintoagoodpositionbecauseyou’relimitedoryouhaveatissuerestrictionofsomekind,stretchingalonewon’tgiveyoutheresultsyouwant.What
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willgiveyouresultsisasystemthathelpsyoutofigureoutwhichofthevariablesarecompromisingyourabilitytomovecorrectly,andthen,onceyou’vediagnosedtheproblems,effectivemodalitiesortechniquestoresolveeachofthem.
AMovement-BasedApproachThere’snoone-size-fits-allmodalitywhenitcomestorange-of
motion-restrictionsortightmuscles.Infact,it’sbesttocombinetechniquesasoftenaspossibleandtakeasystematicapproachsothatwecanaddressallpositionalandmovement-relatedproblems,softtissuestiffness,andjointrestrictions.
It’slikethis:Achiropractor,orthopedist,osteopath,orajoint-nuttyphysiotherapistcannotsolvealltheissuesinyourtissuesandjoints.Neithercanamassagetherapistorotherbodyworker.Astrength-and-conditioningcoachmightbeageniuswhenitcomestoteachingperfectmovement,butthatisonlyonevariableintheequation.Doesthismeanyoushouldn’tworkwithacoach,consultadoctor,orgetamassage?Absolutelynot.Youshouldseektheexpertiseofprofessionalsinvariousfieldssothatyouknowwhichmodalityworksforyou.
Ifindthatfewpeoplehaveamodelforperformingbasicmaintenanceontheirbody.Whensomeonecomestomefortreatment,forexample,I’llalwaysask,“Whathaveyoudonetoalleviatetheproblem?”Andninetimesoutoftenheorshewillshrugandadmit,“Nothing.”
Peopleneedago-tosafeplansothattheycantakeresponsibilityfortheirowndysfunctions.Andthatsafeplanstartswithpositionandmovement.
Toreiterate,youshouldalwaysgoafterpositionalandmovementmechanicsfirst,andtreatthesymptomsafter.Thereareseveralreasonsforthis.Forstarters,ifyoucangetintoagoodpositionandmovewithgoodform,mechanicalinefficienciesautomaticallydisappear,whichmeansthatalotofpotentialoveruseinjuriesare
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nippedinthebud.It’slikecuringadiseasewithouthavingtotreatthesymptoms.
Second,whenyouhavegoodmovementandmotor-control,yourbodycandealwithtissuerestrictionandcanweatherbadmechanicslonger.Thebottomlineisthatyoucan’tmobilize—applyamobilizationtechnique—andresolveallofyourproblemsallatonce.It’sanallday,everydayendeavor.Peoplesitincars,workatdesks,andtrainasiftheywereworld-classathletes.That’sawholelotofmovementtomanage.Changetakestime.Butifyouunderstandhowtomovecorrectly,youcanatleastmitigatemovementerrorsthathavethepotentialtocauseinjuryandbuyyourselfsometimetoworkonthecompromisedtissues.
Third,yourbodyadaptstowhateverpositionsandmovementsyouputitinthroughouttheday—whetheryou’redrivingyourcarordoingburpees.Ifyoumovewithgoodformandallowyourjointsandtissuestoassumestablepositions—whetheryou’repickingupgroceriesordeadliftinginthegym—youwillingrainfunctionalmotorpatterningandhavefewertissueandjointrestrictions.However,ifyou,say,slouchoroverextendwhiledoingwhateverneedsdoinginyourlife,yourbodywilladapttothosepoorpositions,causingyourtissuestobecomeadaptivelyandfunctionallyshort,resultinginsomesortofbiomechanicalcompromise.Whenthejointisinabadposition,thesurroundingmusculaturewilladapttothatworkingposition;thisiswhatImeanbyadaptivelyandfunctionallyshort.Forexample,ifyousitinachaireveryday,yourhipflexors,overtime,willbecomeadaptivelyshortandstiff.Withthatunderstanding,youcandeviseanantidote:Implementmobilizationtechniquesthattargetthefrontofyourhipseverydaytoundothedestructivenatureofsitting,orconverttoastandingworkstation.Thelatterbeingamuchbetteroption.
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There’sareallysimpletestyoucandotoilluminatehowyourbodycompensatestoadaptivelyshorttissues.It’scalledtheskin-pinchtest.Standup,hingefromyourhips,andgrabahandfulofskinaroundyourhipflexors.Nowstandup.Whathappens?Youhavetooverextendandkeepyourkneesbenttoliftyourtorsoupright.Thisisexactlywhathappenswhenyousitforlongperiodsoftime.Yourhipflexorsstarttoreflectyourworkingposition,becomingadaptivelyshortandstiff.
Bystandinginagoodpositionasopposedtositting,youeliminatetheneedtomobilizethesamestifftissuesoverandoveragain.Insteadyoucanspendyourtimefixingotherpositionsandaddressingotherissues(i.e.,thebottomofthesquatoryourdeadliftsetup).
Let’suseasimpleexampletohelpclarifymypoint.Consideranathletetrainingforahalfmarathonwhoexperienceshippainsixmiles
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intoarun.Thefactthatshedoesn’texperiencepainuntilsixmiles,maybefortyminutes,intoherrunmeansthatsheiseithernotstrongenoughtomaintaingoodformforaprolongedperiodoftimeorthatherbodycanmitigateherpoormechanicsforonlysixmiles.It’snotamobility-relatedrestrictionproblem;it’samovementproblem.Ofcourse,implementingamobilizationtechniquetoaddressthepainisimportant,butonlyintheshortterm.Itmightprovideimmediaterelief,butitwon’tpreventherhippainfromflaringupthenexttimeshegoesoutforalongrun.Simplymobilizingherhipisliketakingapilltomaskasymptombutnotactuallycuringthedisease.
Inthisscenario,whatthisathletereallyneedstodoisaddressherrunningmechanicsandmakesureshe’sstrongenoughtomaintaingoodformthroughouttherace.Onceshelearnshowtoruncorrectlyanddevelopsthestrengthtomaintaingoodform,herhipwon’tgettightandpissy.Andevenifherhipdoestightenup(hipsinevitablygettightduringlongruns),shecanprolongtheonsetofpainormaybeevenpreventitaltogetherbecauseshe’smovingefficiently.
Thefourthreasonforprioritizingmovementandmotor-controlisthattheydictateandguideyourmobilityprogram.Putanotherway,theydictatethepositionyouhavetochangeandthepositionthatyouneedtomobilize.Otherwiseyou’rejustguessing.Icallthisthepress-and-guessmodel:pressorpullonsomething(withoutknowingwhatitdoes)andhopeitworks.Forexample,sayyoucan’tgetyourkneesoutormaintainarigidspineatthebottomofthesquat.ThisiswhatIcalla“positionofrestriction.”Toimprovethebottomofthesquat,itmakessensetomobilizeinapositionthatlookslikethebottomofthesquat.Ifyou’reunabletoraiseyourarmsoverhead,youshouldprobablymobilizeinapositionwithyourarmsoverhead.
Youalsoneedtotakeintoaccountgoodmovementmechanicsasyoumobilize,whichisonlypossibleifyouunderstandwhatgoodpositionslooklike.Inotherwords,youwillnevermaximizethebenefitsofmobilityifyoudon’tunderstandhowtoorganizeyourbodyinagood
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position.Forexample,sayyouaremissingthecapacitytostabilizeyourshouldersinagoodoverheadposition.Toimproveshoulderfunction,youneedtonotonlymobilizeyourshoulderswithyourarmsoverhead,butalsocueexternalrotation.Ifyoumobilizeonlytheoverheadcomponent,you’llmissthemostimportantstabilizationpiece,whichisrotation.Similarly,ifyouunderstandthatyourkneesshouldnottrackinwardandthatyoushouldseeagoodarchinyourfoot,youcancarrythatideaovertomobility.
Correcthumanmovementisnotopentodebate.Techniqueisnotsometheoreticalideaaboutthebestwaytomove;itprovidesthemeanstofullyexpresshumanmovementpotentialinthemoststablepositionspossible.Ifyouunderstandwhattheyare,youwillincorporatealltheelements—joint,fascia,musculature,etc.—automaticallyengagingseveralsystemsatonce,meaningthatyouwilladdresstissuerestrictionatthejointandinthemuscle.
Thequestionis:Howdoyougoaboutaddressingmobilityonceyou’vetakenmotor-controloffthetable?Toanswerthisquestionwehavetotakeacloserlookatthemobilitysystemsatwork.I’vebrokenthemintothreecategories:jointmechanics,slidingsurface,andmuscledynamics.
TheMobilitySystemsAlthoughmostmobilizationtechniquesencompassmorethanone
system(ifyouaddressjointmechanics,youwillalsoaffectslidingsurface),it’shelpfultounderstandhoweachsystemworks.
Thisisthemobilitychecklist:
JointmechanicsSliding-surfacedysfunctionMuscledynamics
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Theideaistousemobilizationtechniquesthataddresseachsystemandworkthroughthechecklistuntilyou’vecorrectedyourareasofrestrictionandresolvedyourpain.
JointMechanicsWhenItreatanathleteinmyphysicaltherapypractice,Ialways
makesurethathecangetintoagoodpositionbeforeIdoanykindofmobilitywork.However,ifit’sclearthatheismissingmajorrangesofmotion—meaningthatI’vetakenmotor-controloffthetableasbeingalimitingfactor—ItendtogoafterthejointfirstbecauseifIcansetthejointinagoodposition,alotoftheproblems(softtissuerestriction,sliding-surfacedysfunction)automaticallygoaway.
SayI’mtreatinganathletewhohasanteriorshoulderpainbecausehedoesn’thaveenoughinternalrotation,meaningthathisshouldersareconsistentlyroundedforward.(Whenyou’remissingshoulderinternalrotation,youcompensateintoaroundedforwardposition.)Thisputstheexternalrotatorsofhisshouldersinastateofconstantstretchandcauseshispecstobecomeadaptivelyandfunctionallyshort.NowIcanmobilizethelong,stiffmusculaturethatisoverstretchedandweakandrestorenormalrange-of-motiontotheshorttissueofhispecs,butuntilIresolvethedysfunctionalmechanicsofhisshoulder,weaknessandtightnessinthetissuewillalwaysbeanissue.
Amuchmoreeffectiveapproachistoputhisshoulderinagoodposition.Andthatstartswiththoracicmobility;ifIdon’tfixhisspinalposition,Iwillnevergettothebottomofhisdysfunctionalshoulderposition.OnceIrestoresupplenesstohisthoracicspine,Icreatetheconditionsforhisshouldertoassumeagoodposition.Inmostcases,hisexternalrotatorswillturnbackonandhispecswillreturntotheirnormalworkingstate.Whenyouputthejointintoagoodposition,allthemusclesturnonthewaythey’resupposedtoandpaintendstodisappear.
Thequestionis:Howdoyoumobilizeajoint?Thereareafewtools
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thatyoucanusetoresetajointintoagoodposition,whichIwilldiscussshortly.ButbeforeIdelveintothemethodsortechniques,let’sdiscussthecomponentthatcompromisesjointandtissuemobilityandultimatelyjointstability—thejointcapsule.
Whenitcomestotissueandjointrestriction,oneofthefirstthingsyouhavetolookatisthejointcapsule.Thejointcapsuleisaligamentoussac(thickandleatheryfibroustissuethatconnectsbonesandcartilagesatajoint)thatcompletelysurroundsthejoint.Thisbagoftissuecreatesaninternalenvironmentforfreedomofmovement.Italsohelpscreatestability,keepingthejointitselffromoverstretching.
Whatpeopletendtoforget(ordon’tfullyunderstand)isthatthisstrong,supportivesaccangettightandadaptivelyshortwhenthejointisputintobadpositionsforprolongedperiodsoftime.Thisultimatelyaffectsjointrange-of-motionandtissuehealth.Goingbacktothepreviousexample,ifyourshouldersareroundedforward,chancesaregoodthatyourjointcapsuleisextremelytight.Similarly,ifyousitforanextendedperiodoftime,thefrontsofyourhipswillbecomeadaptivelyshortandtight.Whathappens?Youcan’tpullyourshouldersbackintoastableexternallyrotatedposition,andyoucan’textendyourhips.Nowyoucanmobilizeyourpecstofeedslacktoyourshoulders,andyoucantrytolengthenthefrontsofyourhips,butthatdealsonlywiththemusculature;youarenotaccountingforwhatishappeninginthejointcapsule.
Tohelpyouunderstandthis,imaginearubberbandthatisfatononeendandskinnyontheother.Ifyoupullonthatrubberbandfrombothends,whathappens?Theskinnypartstretches,butyougetonlyalittlebitofstretchfromthethickend.Yourtissueswillsimilarlystretchattheirweakestpoint.Thisiswhypeoplefeelabigstretchinthebackoftheirkneeswhentheystretchtheirhamstrings;theweakestendofthemuscleiswhereitinsertsbehindtheknee.Well,yourjointcapsulesrepresentthethickestpartoftherubberband.Inordertoeffectchangewithinthejointcapsule,youneedtocreatespacewithinthejoint.Wedo
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thisbycreatingabandeddistraction.Physicaltherapistshavedonethismanuallyforalongtime,butthebandallowsyoutodoityourself.
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Youcancreateabandeddistractionfromyourwristorankle,yourhiporshoulder.
Asyoucanseefromthephotos,thebandcanbeusedtwoways.Youcanhookitaroundyourwristorankle,oryoucanhookitaroundyour
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shoulderorhip.Theformerallowsyoutopullthejointsurfacesapartsothatyoucanresetthejointintoagoodposition;thelatterhelpsencouragemotionthroughthejointcapsulesothatyoucanrestoreintra-jointarticulation(meaning,howthejointmovesinsidethejointcapsule)andputsyourjointinagoodposition.
Thethirdwaytoaddressjointcapsulerestrictionistosimplyforcethejointintoagoodpositionandthenaddrotation.Forexample,ifyou’rehavingsomefunkyshoulder-impingementpainorrestriction,tryforcingyourhumerusintothebackofthesocket—usingabandorakettlebell—andthenexternallyrotateandinternallyrotateyourarm.Thiswillresetyourshoulderintoagoodpositionandhelpyoureclaimrotationalrange-of-motion.
Floor-pressingaheavykettlebellwhileactivelypullingyourshouldertothebackofthesocketwillhelpresetyourshoulderinagoodposition.Internallyandexternallyrotatingyourarmwillhelprestorerotationalrange-of-motion.
Anotherwaytotreatastifforpainfuljointistocreateagappingorcompressionforcearoundthecompromisedarea.Goingbacktothehingeanalogy,ifthere’satighthingeonadoor,therewillbealittlepileofhingedust.Theflexion-gappingmethod,whichisusedonlyatthe
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elbowandkneejoints,decompressessomeofthejointsurfacesandrestoresmotion.Pullingthejointaparthelpsblowawaythehingedustandresetsthejointintoagoodposition.Youcanalsowrapacompressionorthedreadedandmagicalvoodoobandaroundthejointsforasimilareffect.
Asaquickrecap,youcanaddressjointmechanicsusingthreedifferentmethods:youcanforcethejointintoastableposition,youcanpullthejointsurfacesapartbyusingabandorthegappingtechnique,oryoucancompressthejoint.Remember,ifyouarenotactivelymobilizingyourjointcapsules,you’releavingahugechunkoftissuerestrictiononthetable.
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Rollingupatowelandplacingitinthecreviceofyourkneeisonewaytocreateagappingeffecttorestoremotionanddecompresssomeofthejointsurfacesthatrestrictflexionrange.
Sliding-Surface
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Afteryoucheckjointmechanicsoffthelist,thesecondsystemyoushouldaddressissliding-surfacedysfunction.
SlidingsurfaceisacatchallphraseIusetodescribehowthedifferentcomponents,structures,andsystemsofthebodyrelatetooneanother.Toensuresuppleness,yourtissue—skin,nerves,muscles,andtendons—shouldallslideandglideovereachother.Yourskinshouldslideovertheunderlyingsurfacelayers(bone,tendon,muscle),yournervesshouldslidethroughyournervetunnels(muscle),andyourtissuesshouldslidearoundyourjoints.
Totestthisidea,takeyourindexandmiddlefingers,pressdownonthetopofyouroppositehand,andmoveyourskinaroundinalldirections.Whatyouwillnoticeisthattheskinslidesovertheunderlyingboneandtissue.Toalesserdegree,thisishowyourskinoughttoslideoverallthesurfacelayersofyourmuscle,tendons,andbone.
Yourskinshouldslideunrestrictedoverthebackofyourhand.
Forexample,ifyoupullyourtoestowardyouindorsiflexion,youshouldbeabletopinchorslideyourskinoverthebackofyourAchillestendon.Youcanalsotesttheslidingsurfacesaroundtheoutsideofyourknee,thigh,andankle,andaroundthetipofyourelbow.Ifyourskindoesnotfreelyglideoverwhat’sunderneathit,you’vebasicallycreatedan
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externalcast—acastaroundyoursystem.Isn’tthatadreamyimage?
Althoughyoudon’thaveasmuchskinelasticityaroundyourjoint,yourskinshouldstillslideunrestrictedoveryourelbow,andoutsideofyourknee,thigh,ankle,andheelcord.
Imaginewearingareallytightpairofjeansandthentryingtosquattofulldepth.Notgoingtohappen,right?Yourskinislikethosereallytightjeans.Thisisexactlywhathappenstoyourgluteswhenyousitdownforprolongedperiodsoftime.Thebundlesofmusclesticktooneanotherandbecomeunresponsive,limitingtheirabilitytocontract.Thisiswhywhenpeoplesitextensivelytheyhavetroublefullyactivatingtheirglutestostabilizetheirpelvisandachieveaneutralspinalposition.
Torestoretheslidetosurfaces(slidingsurfaces),youhavetounadherethatskintotheunderlyingtissueorboneusingsliding-surfacemobilizationtechniques(likethepressurewave,smashandfloss,andballwhack).Thereareanumberofdifferenttoolsyoucanuse,themostcommonbeingalacrosseball,roller,orvoodooband.YoucanalsohaveaSuperfriendsmashyourquadsandbigmusclegroupsby
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creatingshearforce—grindingpressures—acrossthemuscle.Whatyouhavetorememberisthatsliding-surfacedysfunctioncancauseatonofproblemsdowntheroad,andnoamountofstretchingwillalleviateit.Theonlywaytounadherematted-downtissueistoungluetheskinandsuperficialanddeeperlayersofmuscleusinglargeshearingforcesacrosstheskinandmuscle.
MuscleDynamicsIfI’mrunningadiagnosticonapatientorathleteandI’mworking
sequentiallythroughthemobilitychecklist,bythetimeIfixhisorhermotor-control—positionormovementerror—clearjointcapsulerestriction,andrestoreslidingsurfacestooverlytighttissues,I’veusuallyalreadyrestorednormalrange-of-motionandIhaven’thadtostretchanything.Thisiswhymuscledynamicsisthelastsystemonthemobilitychecklist.
Letmesayherethatthemuscledynamicscomponentusesmobilizationtechniquesthatlookalotliketraditionalstretchingshapes.Butletmebeclear:MuscledynamicsisnotstretchingasI’veclassifiedit.We’renotjustputtingthetissuetoend-rangeandhangingoutforawhile,hopingthatsomethingchanges.Rather,we’reusinganactivemodel—applyingtensionatend-range—tohelpfacilitatechangeinthetissueandrestoresomemusclecontraction.And,moreimportant,we’realwaysbiasingoremphasizingpositionsthatlooklikethepositionswe’retryingtocorrect.Ifyou’rerestrictedinthebottomofthesquat,youwanttomobilizeinapositionthatlookslikethebottomofthesquat.
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Whenpossible,alwaysmobilizeinashapethatcloselyresemblesthepositionyou’retryingtochange.
Themuscledynamicssystemishowwelengthenmusclesorincreaserange-of-motionforathleteswhoneedtogetintoextremepositions,likedancers,gymnasts,andmartialartists.Don’tconfusethiswithgrowingnewmuscle.IsaythisbecauseI’veseenpeoplefallintothetrapofthinkingthattheycangrownewmusclebystretching.Thefastestwaytogroworlengthenmuscleistoperformfull-rangeloadedmovements.Ifyourhamstringsare“tight”forexample,deadliftingandsquattingwillnotonlystimulatehamstringgrowth,butalsobuildmotor-controlandstrengthatnewend-ranges.
Whenyourestorerangeorfunctiontothejointortissue,youneedtoreflectthatchangebackintoyourmotor-controlprogram.Ifyouimproveyouroverheadshoulderrange-of-motionby5percent,andyouuseitinthegym,youwillmorethanlikelyretainthatrange-of-motion.It’snota
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mysteriousprocess.Whenmusclesareworkingwithinlimitedrangesofmotionthey
becomefunctionallyshort.Consideranelitecyclistwhospendshalfofhisdayonabike.Hisanklesarelockedinaneutralpositionandhishipsarestuckinaclosedposition.Bythetimehegetsoffhisbikeafteralongride,hismuscleshaveadaptedtothatworkingposition.Thisiswheremuscledynamicsandmethodslikecontractandrelax—forcingtissuetoend-range,contractingthemuscle,andthenrelaxingtogetalittlebitmorerange—fitintoourparadigmofsolvingproblems.Ifyou’restuckinacarfortwohours,undoingthesittingbyspendingsometimeatend-rangehipextension(usingthecontractandrelaxmodel)torestorenormallengthtothetissueisthewaytogo.Thatdoesn’tmeanhangingoutinastaticpositionbutactivelyoscillatinginandoutofend-rangetensionandusingabandtoapproximateyourhipintoagoodposition.
Myruleofthumbistoprioritizemotor-control,jointcapsule,andslidingsurfacesbeforetraining,andtosavesomeofthemuscledynamicend-rangemobilizationtechniquesforaftertraining.Thisway,you’rewarmedupandyourtissuesarepreppedforthemobilitywork.Wehearathletessaythattheyareafraidofstretchingbeforetheyworkout,andthat’sareasonablefear.Infact,staticend-rangesplitsbeforeyousquatheavyisprobablynotagoodidea.
Nowthatyouunderstandthemobilitysystemsandyouhaveablueprintforsolvingproblems,let’stakeacloserlookattheactualtechniquesormethodsthatyou’lluse.
MobilizationMethodsWhilethereareseveraltechniquesyoucanusewithinthe
frameworkofthemobilitysystems,it’simportanttorealizethatthereisadynamicrelationshipbetweenmobilitysystemsandmobilizationtechniques.Ifyourjointcapsuleisalteredusingajointcapsulemobilization,forexample,thesofttissuesurroundingthejointwill
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probablyalsobeaffected.Similarly,ifyourestoreslidingsurfacestoyourtissueusingasmashingtechnique,yourjointmechanicsandmuscledynamicswillprobablyimprove.
Butjustasacarpenterhasatoolforaspecificjob,therearespecificmobilitytechniquesforspecificsystems.Therearetechniquesthatfocusonimprovingpositionandothersthataremeanttorestorelengthtoshortenedtissue.Inaddition,therearemobilizationsthatofferamoreacutepinpointapproach,andsomethataddressanentiremusclegroup.
Youneeddifferentmethodssothatyoucancoverallthedifferentcomponentsofyourrestriction.Sodon’tlimityourselftojustonetechnique.Mostofthesemethodscanbeusedincombination.Let’ssayyou’reworkingonrestoringslidingsurfacestoyourglutes.Youcanusethecontractandrelaxmethodtosinkintothedeeperlayersoftissue,pressurewaveacrossthestiffmusculature,andthensmashandflossoverknotteddowntissue.Mixandmatchinthewaythatgetsthejobdoneandaffectsthegreatestamountofchangeintheshortestperiodoftime.
PressureWaveThepressurewaveusesapinpoint-focusedapproachforworking
throughdeeperlayersofmuscleandconnectivetissuelikefascia.It’slikeusingalittlechiseltopickawayatknotted-uppocketsoftissue,asopposedtousingasledgehammertobreakuplargemusclemasses.
Tocorrectlyexecutethistechnique,lieonaballorrollerwhileremainingcompletelyrelaxed—thegoalistosinkintothedeepestlevelsofyourmuscletissue.Next,createapressurewavebyslowlyrollingthetargetedareaovertheballorrollerusingthefullweightofyourbody.Thisistheequivalentofastructural-integrationtherapistorRolferpressuringanelbowslowlythroughthelengthofyourhamstringsorquads.Goslowandkeepthefullweightofyourbodydistributedovertheballorroller,soyourtissueshaveachancetoyieldtotheball(relax).Asarule,thesloweryoumovethemorepressureyoucanhandleand
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themorepositiveeffectsthetissueswillreceive.Ifyoumovefastandkeepyourmusclesengagedasyourollaround,youreffortswillbefutile.
Getallofyourweightovertheballorrollerandslowlyrollthetissuesyouaretryingtochangeovertheobject,creatingapressurewaveacrosstheknotted-uparea.
ContractandRelaxThecontractandrelaxmethodisbasedonthescientifically
establisheduseofproprioceptiveneuromuscularfacilitation(PNF)stretching.Youcanusethismethodtorestorenormalrange-of-motiontoshortenedtissue,ortogetdeepercompressionduringsliding-surfacemobilization.Here’showitworks:Ifyouarefocusingonmuscledynamics,buildtensionatend-rangeforfiveseconds,releasetension,andmoveintoanewrangefortenseconds.Ifyouarefocusingonslidingsurfaces,identifyatightarea(anareainwhichyoucan’tsurrenderyourfullweightontheballorroller)andthenengagethatmusclefornolessthanfiveseconds.Afterfivesecondsoftension,immediatelyrelax,allowingtheaffectedtissuetosinkdeeperintothepressureoftherollerorball.
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Usingyourhandstokeepyourleginthesameplace,createtensionbydrivingyourlegawayfromyouandholdthattensionforfiveseconds.Afterfiveseconds,releasetensionandmoveintoanewrangefortenseconds.
BandedFlossingTheeasiestwaytodealwithmusclestiffnessistoputthejointintoa
goodpositionusingaRoguemonsterband.Remember,yourtissuesadapttoyourworkingpositions.Soifyousitallday,notonlywillyourhipflexorsbecomeadaptivelyshort,buttheheadofyourfemurwillalsomoveanteriorlyinthehipcapsuleinsteadofremaininginthecenterofit,whereitbelongs.Everytimeyouperformdeep-flexion-basedmovements,theheadofyourfemurhitstheedgeofyouracetabulum(hipsocket).Thisiswhypeoplefeelanimpingementorpaininthefrontofthehipwhentheysquatormobilizeinpositionsthatclosethatjoint.UsingaRoguemonsterbandtocreateadistractionwillpulltheheadofthefemurbacktothecenterofthecapsuleandeffectivelyclearthatimpingementsothatyoucanmoveintonewlychallengedrangeswithoutdiscomfort.
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Bycreatingalateralorposteriordistraction,youcaneffectivelyclearhipimpingements,allowingyoutomoveintodeeperflexionranges,aswellasaccountforjointcapsulerestriction.
Thebandalsohelpsyoumanagejointcapsulerestriction.Becausethejointcapsuleissothickandrobust,youneedalittleextratensiontogetastretchthroughit.Goingbacktotherubberbandanalogy,youneedtoaccountforthethickendoftherubberbandtocreateanequalstretchthroughoutthemuscle.
Bandedflossingisalsooneofthebestwaystoprepfordynamicorloadedmovements.(Note:“Flossing”referstomovement.)Forexample,sayyou’retryingtomobilizethefrontofyourhip.Thefirststepistowrapabandaroundthebackofyourupperthighandcreateananteriordistraction(pullyourhipforward).Thenextstepistogetintoalungepositionandperformsplitsquatsbyloweringandraisingyourbackknee.Ifyoudon’tfeelanything,guesswhat?Youprobablyhavefullrange-of-motion.Butifyoufindthatyoucan’tgetyourhipintoextensionoryoufeelabigstretchinthefrontofyourhip,chancesarethatyourhipcapsuleisrestricted.Althoughmobilitydoesn’ttechnicallycountasa
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warm-upformovement,banded-flossingmobilizationslikethebandedsplitsquatisagreatprepforloadedanddynamicmovements.
Bymobilizingtissueswithinthecontextoffull-rangemovement,yourestorenormalrangetoshortandstifftissuesandaffectmultipletissuesystems.
SmashandFlossSmashandflossallowsyouto“tack”downorapplypressuretoan
areaofpainfullyknottedtissue.Oncea“tack”hasbeenappliedtotheaffectedtissue,“floss,”ormove,thelimbaroundineverydirectionthroughasmuchrange-of-motionaspossible.Thismethodisverysimilartoactive-releasetreatment(ART),trigger-pointtherapy,orshiatsu,inthatitfocusesontryingtorestoreslidingsurfacesbyusingmovementtoungluethedeepmechanicalrestrictionsinthetissue.
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Afteratightareahasbeenidentified,getmaximalpressure(weight)overaball,roller,orbarbell,andthenmoveyourlimbthroughasmuchrange-of-motionaspossible,therebyflossingthecompressedtissues.
Paper-clipping(Oscillation)Paper-clippingsimplyreferstooscillatinginandoutofend-rangeor
peaktension.Forexample,sayyou’remobilizingyouranteriorhip.Togetthebestresults,youwanttodriveyourhipforwardintoextensionandthenmoveinandoutofend-rangetension.Youneedtobeactiveatend-rangebyoscillatinginandoutofpeaktension,notmaintainingastaticposition.It’sthesesmalloscillationsthatreallycreatethemostchange,especiallywithinthejointcapsule.Thinkabouthowmuchbendingbackandforthittakestobreakapaperclip:Whentissuesarematted-downandastightassteelwiresittakesatonofmovementtogetridofthatstiffnessandfreeupthetissues.
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Oscillateinandoutofend-rangetensionbydrivingyourhipforward,hangingoutforasecondortwo,andthenretreatingback.Thekeyisnottobounce,buttoslowlymoveinandoutofpeaktension.
VoodooFlossing(Compression)Voodooflossingisanintermittent,compression-basedjoint-
mobilizationmethodthatincorporatesallthemobilitysystemssimultaneously.Inmyopinion,it’sthemostpowerfulandeffectivemethodintermsofrestoringpositionandmotion.(Note:Avoodoobandisastretch-bandengineeredspecificallyforcompression-basedmobilizationtechniques.YoucanfindthematMobilityWOD.com.Anotheroptionistosimplyimprovisebycuttingabicycletiretubeinhalf.)
Todoit,wrapabandaroundthejointorrestrictedtissue—creatingalargecompressionforceafewinchesbelowandafewinchesabovetheaffectedarea—moveyourlimbaroundineverydirectionforabouttwoorthreeminutes,andthenremovetheband.What’sgreataboutvoodooflossingisthatyoucanmobilizeinthepositionyou’retryingtoalter.Rollingoutyourquadwillcertainlyimproveyourposition,butyou’renotmobilizingwithinthecontextoffunctionalfull-rangemovement.Forexample,ifyouvoodoo-bandyourquadsandthensquat,you’reabletochangethemechanicsinsomeofthetissuesthatmayberestricting
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yoursquat.Ifyouwrapyourkneeandthensquat,you’reloadingthejointandencouragingimprovementineverysystemwhilegettingintoyourpositionofrestriction.
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Voodooflossingallowsyoutomobilizeinthepositionyou’retryingtochange(i.e.,thebottomofthesquat).
Here’sthedeal:Youcanonlyhypothesizewhatyou’reactuallychangingbecausevoodooflossingworksonsomanydifferentlevels.Wrappingabandaroundajointorchunkofscartissueandintroducingmovementcreatesaglobalshearingeffect—restoringsliding-surfacefunctiontotheunderlyingbandedtissues—andthebandbulkcreatesaflexion-gappingforceatthejoint,whichcanhelprestorerange-of-motiontothejoint.Notonlythat,butwhenyoureleasethecompressionyourbloodfloodsintopoorlysaturatedjointsandtissues.Inshort,voodooflossingwillhelprestoreslidingsurfacestomatted-downtissue,resolvejointpain,andradicallyimprovemusclecontraction.Ifyou’relimitedbypositionorhavekneeorelbowpain(thisismyfirststopfortreatingtenniselbow),getabandaroundthejointorrestrictedareaandforcethetissuethroughafullrange-of-motion.
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Voodooflossingalsohappenstobeoneofthebestmethodsfordealingwithaswollenjointorswollentissue.Swellingblowsoutalotoftheproprioceptors,pressesonnerveendings,causesacutepain,anddegradesjointmechanics.Youshouldtakeswellingveryseriously.Bycompressingthejoint,youpushswellingbackintothelymphaticsystemwhereitcanbedrainedfromthebody.
It’simportanttonotethatthetechniqueforwrappingajointortissueandthetechniqueforaddressingaswollenjointareslightlydifferent.Forexample,toflushouttheswellingcausedbyasprainedankle,startasclosetothetipofthefootasyoucan,wrappingwithaboutahalfinchoverlap(orhalfthebandoverlap),keepingabouta50percentstretchinthebandallthewayaroundtheswollenlimb.Thekeypointsaretowrapafewinchesbelowtheswollenarea,leavingnoskinexposed,andkeepthetensionevenintheband.Oncethefootiscompressed,moveitaroundforacoupleofminutes.Thentakethebandoffforafewminutestogivethetissueachancetoreboundandrecover.Thenwrapitagain.Repeatthisprocessforabouttwentyminutes,oruntilyoustopexperiencingchange.It’sinsanelyeffective.Usingthistechnique,youcanliterallyrestoreananklethesizeofagrapefruittonormalsizeandcompletelyrelievethepain.Inmyopinion,thisisthebestremedyforgettingridofinflammationandpainininjuredjoints.
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Tovoodoowrapaswollenjoint,startasfardownonthelimbaspossible,wrappingtowardtheheart,andcreatea50percentstretchinthebandaroundtheswollenarea.Thegoalistocovertheentirearea,keepingahalf-inchoverlapasyouwrap.
Thegeneralruleforcompressingaswollenjointistowraptowardtheheart.Soifyou’rewrappinganankle,youstartatthetoesandwrapuptheleg.However,whenyou’remobilizingajointormatted-downscartissue,itdoesn’treallymatterifyouwrapfromhightoloworlowtohigh—juststartafewinchesbeloworabovetheareainquestion.Typically,I’llputa75percentstretchortensionacrosstheareaI’mworkingonand50percentaroundtheremainingarea.Forexample,ifI’mvoodooflossingthefrontofmykneearoundmysuprapatellarpouch,I’llput75percentstretchoverthefrontand50percentaroundtheback.Asinwrappingaswollenjoint,thereshouldbeahalfinch(orhalftheband)overlap.Ifyou’vegotbandleftoverwhenyou’redonewrapping,youcanmakean“X”overthetargetedareaforanadditionalshearing
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effect.
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Tocorrectlywrapajointorsectionoftissue,startafewinchesbeloworabovethecompromisedarea,keepingahalf-inchoverlapintheband.Continuewrappinguntilyoucovertheareayouaretryingtochange.Ifyouhaveextraband,forman“X”bywrappingacrosstheentirearea.Onyourfinalloop,createextrastretchsothatyoucantucktheendpieceunderneaththeband.Thetensionwillkeepthebandinplace.Oncewrapped,movethelimbthroughasmuchrange-of-motionaspossible.
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Justsoyouknow,voodooflossingcanbeabituncomfortable.Butdon’tworry;despitethelevelofdiscomfort,it’snotsketchyanddoesnotharmthejointortissueinanyfashion.Ifyouendupwithsomeredmarksonyourskin,whichwecallleopardstripes,don’tpanic—that’sjustthesuperficialskinlayersbeingpulledonthesurface.You’lllive.
Thereare,however,somegeneralguidelinestofollow.Forstarters,ifyoustarttogonumborgetatinglysensation—pinsandneedles—oryourlimbturnsintoacolorthatmakesyouthinkofzombies,takethebandoff.Usually,thathappensataboutthetwominutemark.Inmostcases,youwillgetatinglysensationbeforeyourhandorfootturnswhitesoifyouhitthisstageyouneedtoactfast.Anotherwarningsignisifyousuddenlyfeelveryclaustrophobic.Youneedtorespectthesesketchyfeelingsandsigns.Aswithmostmobilizations,it’sprettyintensebutyoushouldbeabletodifferentiatebetweendiscomfortandfeelingslikenumbness,tingling,orclaustrophobia.Andyoushouldbeabletorecognizeskintonethatresemblesthatofadeadperson.
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Whenyoutouchtheskin,itshouldturnwhiteandthenreturntonormal—liketouchingsunburnedskin.Ifyoutouchtheskinandcolordoesn’treturn,it’stimetotakethebandoff.
Whenyoutakethebandoff,yourskinwillturnthecolorofadeadperson.Butwithinafewseconds,you’llnoticeincreasedbloodflowinto
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thearea.
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Thebandwillpinchyourskin,leavingredlinesacrossyourskin.Don’tflipout.Theywilldisappearafterafewminutes.
FlexionGappingFlexiongappinghelpstoremovejointcapsulerestrictionandrestore
flexionrange-of-motiontothekneeandelbow.Youshouldbeablekissyourforearmtoyourbicepsandgetyourcalfflushwithyourhamstringwithouteffort.Ifyouhavetomoveyourheadtowardyourhandtofeedyourselforturnyourfeetoutsoyoucandropintoadeepsquat,you’remissingflexionrange-of-motionatyoursecondaryengines(kneeandelbow).Aneasywaytoblowawaythehingedustandrestorenormalrangetothejointistorollupatowel,jamitbehindyourkneeorelbow,andthencreateacompressionorflexionforceoverthefulcrum.YoucanalsouseaRoguemonsterbandorvoodoobandtocreateagappingeffect,asillustratedinthephoto.
Youcancreateagappingforcebyrollingupatowelorbycreatingadistractionwithaband.Voodooflossingwillalsocreateagappingeffect.
Upstream-DownstreamApproachIdentifyingyourpositionofrestrictionisthebestwaytoaddress
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tissuedysfunctionandsolvemechanicalproblemsastheyrelatetomovement:Ifyou’restrugglingtogetyourkneesoutinthebottomofasquat,itmakessensetomobilizeinthatpositionofrestriction.
Butwhatifyouareinpain,ortweakyourkneeorback,orgethurtplayingsports?
Evenifyoumaintaingoodformandmovewithperfecttechnique,painandinjuryareaninherentreality,especiallyifyouplayandtrainatahighlevel.Jointsgettweakedandtissuesgetstiff.It’sthenatureofbeingaphysicallyactivehumanbeing.Thisiswhyit’simportanttohaveatemplatefornotonlysolvingmechanicalproblems,butalsoforresolvingandtreatingpain.Theupstream-downstreamapproachservesasthistemplate.It’sasimpleidea:Mobilizethetissueupstream(above)anddownstream(below)oftheproblem.
What’sgreatabouttheupstream-downstreamapproachisthatyoudon’tneedtoknowanythingaboutmovementoranatomytotakecareofyourself.Justtargetthemuscleandtissueaboveandbelowtherestrictedarea.It’sthatsimple.Andyes,youcancertainlymobilizeatthesiteoflocalizedpain.However,wheretheratsgetinisnotnecessarilywheretheychew.Ifyouhavetightcalvesandquads,forexample,thosetissueswillpullonyourknee,restrictingrange-of-motionandcompromisingmechanics.Remember,youareencasedinaweboffascia—alayerofconnectivetissue—thattransmitsmovementthroughoutyourbody.Soifyourcalf,quad,orhamstringistight,thefasciasurroundingthemusculaturewillalsobetight.Andifthefasciaistight,itwillpullonyourknee,compromisingyourabilitytogetintostablepositions.Bymobilizingthetissuesaboveandbelowtheknee—quad,suprapatellarpouch,hamstring,calf,shin—youfeedslacktothetensionedjointandrestorenormalfunctiontothemuscles(andfascia)tuggingonyourknee.
Theonlyproblemwiththeupstream-downstreamapproachisthatit’spredicatedonalaggingindicator,meaningthatyouspenttimemovingincorrectlybeforeyourbodystartedtransmittingthepainsignal.
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Ideally,youwanttoidentifyanddealwithrestrictionsbeforetheydevolveintopain.Theproblemisthatit’seasytocircumventorassimilatebadmechanicsuntilthebodystartshurting.Sofigureoutwhereyouarerestrictedandthenworkonrestoring/improvingrange-of-motiontherebeforeitbecomesaproblem.
ProgrammingForMobilityToreiterate,therearetwowaystoapproachmobility.Oneisto
identifyyourrestrictionandmobilizewithinthecontextofthepositionyou’retryingtoimprove,andtheotheristomobilizeupstreamanddownstreamofapainfularea.
Nowthatyouhaveabasictemplate,let’sdiscusshowtoprogramformobility.
Tobegin,it’simportanttounderstandthattherearenodaysoff(seeRulesofMobility,seehere).Youneedtocommit15to20minuteseverysingledayonmobilizingandworkingonyourmechanics.Ifyoucandomore,great,butfifteentotwentyminutesistheminimumrequirement.Modernhumansareverybusy.Yetwestillneedtocarveouttimetoworkonpositionandimprovetissuefunction.ThisiswhyIrecommenddailydosesofatleast15to20minutesofmobilitywork.Althoughthismaynotseemlikemuch,itaccumulatesovertime.Ifyoumobilizefortwentyminutesaday,itaddsupto140minutesoveraweek,whichisasignificantamountoftimespentworkingoncorrectingtissuesandimprovingposition.
Whatshouldyoudowithinthat15or20minutetimeframe?Herearethreegeneralrulestohelpyoudeviseanindividualizedmobilityprogram:
1. Alwaysresolveissueswithpainfuljointsandtissuesfirst,andthenfocusonpositionsofrestrictions.Ifyouimagineatarget,yourpainorrestrictedareashouldbeatthecenterof
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thattargeteverytimeyoumobilizeandcompriseagoodportionofyourdesignated15-20minuteblockoftime.Spendtherestofthetimefocusingonapositionthatyou’retryingtoimprove(bottomofthesquat),orundoinganydamageyoumighthaveincurredfromyourworkday,likebeingbuckledintoanofficechair.
2. Spendnolessthan2minutesineachposition.Researchunquestionablyassertsthatittakesatleast2minutestomakesofttissuechange.Thismeansthat2minutesisyourminimumtherapeuticdoseperposition.Forexample,ifyou’redoingthecouchstretchyouneedtospendnolessthantwominutesmobilizingeachsideofyourhip.However,myruleasatherapististoworkonarestrictedareauntilthere’simprovementorIrealizethatthere’snomoretobehadinthesession.Thiscouldmean2minutesor10minutes.Sodon’tbeinarushtomoveonifyouhaven’texperiencedimprovementinthetissue.
3. Choosethreemobilizationortargetareas.Don’tgetoverlyambitiousandtrytomobilizetendifferentpositions.Mostpeoplecanhandleonlythreemobilizationortargetareaspersession.
Here’swhatasampleprogrammightlooklike:MobilizetheShoulder
Shouldercapsulemobilization:2minutesforeacharm.Overheadbandeddistraction:2minutesforeacharm.
MobilizeBottomoftheSquatSingle-legflexionwithexternalrotationbias:2minutesforeachside.
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UndoSittingSuper-couchmobilization:2minutesforeachside.
Totaltime:16minutes.
Remember,programmingformobilitychangesfromdaytoday,dependingonyourareasofrestriction,themovementsyouareperforming,andthepositionsyou’rehangingoutin.Thekeyisforyoutoconstantlyworkonyourpositionandspendthenecessarytimedoingbasicbodymaintenance.
RulesofMobilityTooptimizeyourtimeandkeepyousafe,I’velaidoutsix
fundamentalguidelinesforimplementingthemobilizationtechniques.
TestandRetestEverythingyoudoshouldhaveobservable,measurable,and
repeatableresults.Otherwise,yourtimewouldbebetterspentwatchingrealitytelevision.Thinkoftestingandretestingasadiagnostictoolformeasuringimprovementwithinthecontextofmovementand/orpain.
Here’showitworks.Sayyou’retryingtoimproveyoursquat.Beforeyoustartsmashingyourquadsormobilizingyourcalves,getintothebottomofthesquatandassessyourareasofrestriction.Next,performsomemobilitytherapeuticsonthetissuesthatyouthinkmightbeholdingyoubackfromachievingoptimalform.Forexample,ifyouthinkit’syourtightcalves,dosomemobilityonthemandthenretestthebottomofyoursquat.Canyoudriveyourkneesoutfarther?Canyoukeepyourbackflat?Ifyoumobilizedtherightareaandimplementedtheappropriatetechniques,youshouldexperienceorobservemeasurableimprovement.Ifyoucan’tseeimprovement,thenyouhaveirrefutable,
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theworld-is-roundevidencethattherewasn’tanyprobleminthatarea,whichmeansyouneedtostarttargetinganotherarea.
Mobilizingshouldimproveyourabilitytogetintoagoodposition,optimizemovement,andreduceorbanishpain.Testingandretestingletsyouknowifwhatyouaredoingisactuallyworking.Also,usingyournewrange-of-motionrightawayinanactualmovementhelpsyourbrainkeeptrackofthesenewranges.
IfitFeelsSketchy,it’sSketchyMobilizingrestrictedtissueisuncomfortable—there’snogetting
aroundthatfact.Ifyouhaveeversubjectedyourquadstosomesmashingonaroller,youknowwhatI’mtalkingabout.Butunlessyourentirequadisasstiffaswood,onlycertainsectionswillhurt.Whenyouhitapatchofrestrictedtissue,it’sagony,butassoonasyoumovepastit,thepainisover.That’sbecausesuppletissuedoesn’telicitapainresponseunderpressure.
Butthere’sadifferencebetweendiscomfort,evenintensediscomfort,andharmfulpain.Ifyouthinkyou’reinjuringyourself,you
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probablyareinjuringyourself.Ifsomethingfeelslikeit’stearing,somethingprobablyistearing.Ifyouexperiencehot,burningpain,yourbodyistellingyouthatsomethingisnotright.Ifyou’regettingahorriblehipimpingement,guesswhat?Youhaveahorriblehipimpingement.Don’tkeepmobilizingintotheproblembecauseitwillonlymaketheproblemworse.
WhatamItryingtosay?Ungluingstiffandrestrictedtissuescanbeuncomfortable,butitshouldn’tfeellikeyou’recausingmoredamagethanisalreadythere.It’suptoyoutoknowthedifferenceandlistentoyourbody.Havingaglassofwinecanmakemobilizingalittlemoretolerable,butgettingdrunkandpassingoutonalacrosseballisneveragoodidea.Andifyourollaroundonthatlacrosseballforanhour(beforeyoupassout!),you’regoingtobruiseyourprecioustissues.
Ioftensay,“Don’tgointothepaincave.”Peoplehaveanimmensecapacitytohurtthemselves,ignorepain,andtraveltoextremeplacesofsuffering.Andthat’showtheyenduphurtingthemselveswhenmobilizing.ThisiswhatImustsaytoyou:Standattheentranceofthepaincave,butdonotenterthepaincave.Mobilityshouldbeuncomfortablebutnotunbearable.
NoDaysOffIt’simportanttounderstandthatthereisnodistinctionbetweenlifting
heavyinthegymandpickingupapillowfromtheground.Bothrequireconsciousawarenessofpositioningandhowbesttoorganizeyourbody.Sonomatterwhatyouaredoingthroughoutthedayyoushouldalwaysthinkaboutimprovingyourpositionandmovementmechanics,aswellasspendatleastfifteentotwentyminutesperformingbasicbodymaintenance.Likewise,youdon’twanttotakeadayofffromgoodnutritionormissanightofsleep.Ofcourse,therewillbetimeswhenyoucan’teatperfectly,exercise,orgeteighthoursofsleep.Butyoushouldcultivateahabitofalwaysbeinginagoodposition,regardlessofwhatyouaredoing.
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Don’tMakeaPainFaceWehaveasayingaroundourgym:Don’tmakeapainfacewhile
mobilizing.Wesaythisforseveralreasons.Forone,itshortensyourneckflexors,causingmorerestrictionalongtheathleticchain.
Secondly,youdon’twanttoassociatepainwithaweirdfacebecausethosethingsgetmappedtogetherinthebody.Ifyougrimaceeverytimeyourolloutyourquads,whatexpressiondoyouthinkyou’llmakewhenyourquadsstartburningduringaworkout?Inacompetitiveenvironment,youdon’twanttogiveawayhowmuchyouaresuffering.Youropponentwillseethatanduseittohisadvantage.Thisiswhyathletespracticerelaxingtheirfacewhenthey’reuncomfortable.Whenyoumobilize,you’remakingaconsciouschoicetoimproveyourself,soyoumightaswellembraceit.
Lastly,pullingweirdfaceswhileyou’relyingonaballcanbeprettycreepy—youdon’twanttofreakpeopleout.
Thefactis,ifyouwanttoplayandtrainatahighlevel,youcannotslackoffforevenoneday.Youhavetoconstantlythinkaboutyourposition,whetheryouareatwork,playingasport,lifting,orloungingaround.Thisisthebasisofthe“nodaysoff”rule.
Here’sasimpleexampletohelpillustratemypoint.ADEAagentbuddyofminetoldmeaboutafriendwhousedtowalkpasthistrunkeverytimehegotoutofthecar.Itdidn’tmatterifhewasondutyoroffduty,ifheparkedatagrocerystore,athishouse,oratarestaurant—hewouldwalkallthewayaroundthecarandpasthistrunkeverysingletime.Hedidthisbecausehekepthisrifleinhistrunkandhewantedtoingrainthepatternofapproachinghistrunkintohismotorprogram.Thatway,ifhewereeverinadodgyfirefight,hewouldn’thesitateorthink—hewouldautomaticallyfindhimselfbyhistrunk,readytograbhisrifle.
Remember,yourbodyisanadaptationmachine.Ifyouspendafew
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minutesadaytryingtoimproveposition,youwillimproveyourposition.Butifyoutakeafewdaysoff,youwillgetstiffandyourmovementandpositionwillreflectthatadaptation.Evenifyou’retakingadayofffromthegym,youshouldnevertakeadayoffgoodmovementandpositionormobilizing.Infact,it’sthedayaftertrainingwhenalotofmusclesorenessandtissuestiffnessaggregates,andthosearethedayswhenyoureallyneedtomakesurethatyou’reworkingonrestoringnormalcytothosetissues.Forthisreason,it’sbesttobreakupmobilityintoshortdoses.Thisgivesyouplentyoftimetoeffectchangewithinthecontextofmovement,andmoreimportantly,itismanageableoverthelonghaul.
MakeMobilityRealisticAsIsaidbefore,theaveragepersonisn’tgoingtoknowwhatyou’re
talkingaboutifyoutellhimthatheneedstoimprovehipflexionandexternalrotation.ButifItellhimthatheneedstomobilizethebottomofthesquat,hecanimmediatelymaketheconnectionbetweenthepositionheneedstomobilizeandthepositionhe’stryingtochange.Thismakesitreallyeasytoprogramandstartthinkingabouthowtoapproachmobility.Ifyou’remissingoverheadrange-of-motion,itmakessensetomobilizeinapositionwithyourarmsoverheadandexternallyrotated.
Thekeyistoprioritizemobilizationsthatapproximatereal-lifesituations.Insteadofstretchingyourhamstringswhilelyingonyourback,forexample,getabandaroundyourhipandhingefromthehipswhilestandingup,whichlooksalotlikedeadlifting.Themoreyoucanreplicatewhatyou’retryingtochange,themoreyouwillimproveyourposition.
AlwaysMobilizeinaGoodPositionCommittinganoverextensionspinalfaultormobilizingwithyour
shoulderinanunstablepositionisnotgoingtogetyoutheresultsyouarelookingfor.Infact,allyouaredoingisencouragingbadpositionsand
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ingrainingbadmechanics.Keepthemovementprinciplesinmindasyoumobilize.Ifyouranklesarecollapsed,yourkneescaveinward,yourbackrounds,oryouoverextendatyourlumbarspine,resetandfixyourposition.
Don’tGetStuckinOnePosition.ExploreYourBusiness.
Thinkofthemobilizationtechniquesasabasicguide.AlthoughIdemonstratehowtoperformeachmobilizationwithpropertechnique,youarenotlimitedtoperformingthemexactlyasthephotosindicate.Youknowwhereyouaretightandrestrictedbetterthananybodyelse.Aslongasyoumaintaingoodformandavoiddefaultingintobadpositions,youshouldabsolutelyfeelfreetoexploreyourdysfunctionandmoveintonewlychallengedareas.Icallthis“informedfreestyle.”Ifyou’remobilizingyouranteriorhip,forexample,youmightrotateyourbodytothesideorputyourarmoverhead.Thekeyistotargetareasthatfeelthetightest.
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MOBILITYTOOLS
Tobestreplicatethetechniquesdemonstratedinthischapter,thereareafewpiecesofequipmentthatyouwillneed.Understandthatifyoudon’thavethelistedtools,improvisebyusingwhateveryouhavelayingaroundthehouse:winebottle,dogtoys,sportsequipment,thelistgoesonandon.Forexample,ifyoudon’thaveavoodooflossband,cutabicycletubeinhalfandyouhaveyourselfafunctionalcompression-band.However,everyoneshouldhavethreelacrosseballsonhand:oneforacutesmashing,andtwoforcreatingadoublelacrosseball(LAXballpeanut).
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DoubleLacrosseBall(LAXBallPeanut)
Thesinglelacrosseballcanbeusedonprettymucheverybodypart—glutes,feet,hips,suprapetallarpouch,anteriorshoulder,ribs,shoulderblades,andotherareasoftheback(tomentionafew)—butnottomobilizethethoracicspine.Torestoresupplenesstoyourthoracicspine,youneedtoblockthefacetjoints—whicharetheweight-bearingstabilizingstructureslocatedbehindandbetweentheadjacentvertebrae—usingtwolacrosseballs.Asyoucanseefromthephotos,bytapingtwolacrosseballstogether,youcancreateaverylow-techandinexpensivemobilitytoolthatcanbeusedtorestorenormalrangetothethoracicspine.
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Tobegin,youneedtwolacrosseballsandsomeathletictape.Next,attachthetwolacrosseballsbywrappingafewlayersoftapearoundtheoutsideoftheballs.Thenwrapanothercoupleoflayersaroundthecenter.It’sthateasy.
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ANTERIORVIEW
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AREA1:ThoracicSpine(UpperBack,Neck,Scapula)—seehere
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AREA2:PosteriorShoulder(Lat,PosteriorDeltoid)—seehere
AREA3:AnteriorShoulder(Pec,AnteriorDeltoid)—seehere
AREA4:DownstreamArm(Triceps,Elbow,Forearm,Wrist)—seehere
AREA5:Trunk(Psoas,LowBack,Oblique)—seehere
AREA6:PosteriorHighChain(Glutes,HipCapsule)—seehere
AREA7:AnteriorHighChain(HipFlexors,Quadriceps)—seehere
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POSTERIORVIEW
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AREA8:MedialChain(Adductor)—seehere
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AREA9:PosteriorChain(Hamstring)—seehere
AREA10:Knee—seehere
AREA11:MedialandAnteriorShin—seehere
AREA12:Calf—seehere
AREA13:AnkleandPlantarSurface—seehere
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AREA1THORACICSPINE
(UPPERBACK,NECK,SCAPULA)
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MobilizationTargetAreas:Bottomoftheribcagetothebaseoftheneckandtopofthescapula
MostCommonlyUsedTools:
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RollerDoubleLacrosseBallSingleLacrosseBallBarbellKeg
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TestandRetestExamples:
OverheadPositioningHangingfromtheBarBackSquatSetup
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FrontRackPositionHandstandPushupPushupandBenchPress
T-SpineSmashExtensionThisisthemostbasicofallthethoracic-spinemobilizationtechniquesthatweuse.Itisbasicthoracicmobility101.
Thet-spine(thoracic)smashisalsowhatwecalla“globalextensionexercise.”Thismeansyou’renottryingtotargetanyonetissueormotionsegmentasyouwouldwhenusingthedoublelacrosseball.Instead,thegoalistoopenuptheentirethoracicsystem.Whileaballismorepreciseindiggingintoatight,nastyspot,thefoamrollerwilltackletwoorthreemotionsegmentsofyourback,theribfacetjoints,andsomesofttissuesintheupperback.
Thekeytothismobilizationistofocusoncreatinglargeextensionforcesovertherollerbyarchingback.Acommonmistakeistomindlesslyrollbackandforthwithzerointentionorpurpose.Thisdoesnothing.Atgyms,youoftenseetwopeoplefoamrollingaimlesslylikethis—inthenameofawarm-up—whiletheycatchuponanewGameofThronesepisode.Thisdoesnothing.Tomakerealandlastingchange,youhavetocreateasmuchofateeter-tottereffectandextensionforce(archingback)overthosetissuesaspossible.Whenyoufindatightarea,usetherollerasafulcrumbyarchingyourback.Thinkaboutlettingtherollerbreakyouintoextension.Youcantakeabigbreathandtrytosnakeyourwayaround,extendbackandforth,elevateyourhipstoaddpressureandthenloweryourbutttotheground.Explorethearea,findwhereyourbackistight,andstayonthatareaituntilyou’vemadesomechange.
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Improves:
NormalPostureOverheadPositioningStableShoulderPositionGlobalExtensionandThoracicExtension
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1. Tobegin,wrapyourarmsaroundyourchestandpositiontherolleratthebaseofyourribcage.Bywrappingyourarmsintoabighug,yousuckuptheslackinyourback,pullingallthesofttissueandthescapulaoutofthewaysothatyoucantargetthemotionsegmentsofyourback.
2.Withthetissuesoftheupperbackwounduptight,createanextensionforceovertherollerbyarchingback.Fromthisposition,spendasmuchtimeasnecessaryextendingovertherolleruntilyoufeelchangeinthearea.
3. Keepingyourarmswrappedtightaroundyourbody,situpasifyouweredoingacrunch.Asyousitup,keepthemajorityofyourweightpositionedovertheroller,scootyourbutttowardyourfeet,slideyourbackdowntheroller,andmoveontoanewarea.
4. Havingpositionedtherollerinthemiddleofyourupperback,archbackandextendovertheroller,creatingasmuchextensionaspossible.
5. Assoonasyouexperienceenoughchange,progressupyourspinetothebaseofyourneck.Tocreateadditionalextensionovertheroller,squeezeyourbuttandelevateyourhipsasyouarchback.
T-SpineSmash:Side-to-SideSometimes,simplyarchingoverarollerisn’tenoughtochallenge
what’smostresistantinyoursignaturebrandof“tightness.”Ifyoustumbleacrossastiffareathatisnotrespondingtothelargeextensionforces,tryrollingfromsidetosideacrossthetissue.Thisside-to-sidesmashingallowsyoutoseesawthroughsomeofthesofttissuesadjacenttothespinethatcanlimitextensionandrotation.Ifyouplaygolf,
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tennis,baseball,orengageinanyactivitythatrequiresyoutotwist,locktheside-to-sidesmashintoyourroutine.
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1.Windupthetissuesofyourupperbackbywrappingyourarmsaroundyourbody,andpositiontherolleratthebaseofyourribcage.
2. Afterhuntingoutastiffarearollbackandforth,makingsuretokeepyourupperbacktight.Youcantwistfromyourhipsorrotatewithyourentirebody.Thereisnowrongway.
3. Rollacrosstherollerontoyourleftside.Seesawbackandforthlikethisuntilyouexperienceenoughchange.Ifyounoticethatonesideistighterthantheother,choosetoremainonthatsideandimplementthesiderollsmashasdemonstratedinthenexttechnique.
T-SpineSmash:SideRollIfyounoticeonesideofyourspineistighterthantheother,consider
thisanalarmthatrequiresurgentresponse.Thestiffersideofyourbackwillimpairyourabilitytorotateonthatside.Failuretoattacktheissuewilltriggerproblemsupstreamanddownstreamofthearea.
If,forexample,younoticetheleftsideofyourupperbackistighterthantheother,turningontoyoursideandsmashingthatareaisonewaytoaddresstheissue.Don’toverthinkthesituationbytryingtodiagnosetherootcause.Justknowthattheleftsideshouldfeelliketherightside.It’sthatsimple.
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1. Ifyounoticethattheleftsideofyourupperbackisstifferthantheright,rollontothatsideandstartslowlyrollingupanddownthetightarea.
2. Rollupanddownthesideofyourback,pressurewavingintothetightarea.Remember,you’renotlimitedtojustrollingupanddown.Youcanpressurewaveintothestiffness(whichisparticularlyeffectivewitharumblerollerordoublelacrosseball),orsidebendoverthearea.
T-SpineSmash:DoubleLacrosseBallVariationWorkontheupperbackwitharollerandyou’reworkingthethoracic
systeminaglobalway.Workingontheupperbackwithadoublelacrosseball,ontheotherhand,allowsyoutolocalizethetargetandzeroinononesegmentatatime.Thismakesforamoreacutethoracicmobilization.Whatyou’llfindisthatthereareusuallyoneortwosegmentsofthevertebrathatareresponsibleforrestrictionsriddlingthroughtheentireback.
Therearemultiplevariationsofthistechnique,astherearewiththeroller.Youcanarchyourback,elevateyourhipsandlowerthemtothegroundwhilearchingback,rotatefromsidetoside,raiseyourarmsoverhead,orusesomecombinationofallofthese.AswithallthetechniquesthatIdemonstrate,you’renotlimitedtowhat’sshowninthephotos.
Improves:
NormalPostureOverheadPositioning
Method:
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JointMechanics
1. Hugyourarmsaroundyourbodytotakeupslackandmoveyourscapulaoutoftheway.Makesuretonestlethepointsoftheballinbetweeneachvertebralsection.
2. Aftercreatingtensioninyourupperback,slowlyextendoverthelacrosseballs.Becausethedoublelacrosseballisamoreacutefulcrum,youhavetokeepthebaseofyourribcageanchoredtoyourpelvis.Toavoidoverextendingyourlumbarspine,keepyourcoreengaged.
3. Asyouarchback,driveyourheelsintothematandelevateyourhips.Toeffectchange,youcanrollfromsidetoside,rotatefromyourshoulders,andsnakearound.
4. Stillinextension,slowlyloweryourbutttothemat.
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T-SpinePlateSmashAhard-trainingathleteisstiffinamorelayeredandlabyrinthineway
thanyouraverageJoe.Soifyou’reabigstrongguyorgirl,youprobablyneedtoaddweighttothedoublelacrosseballsmashtospursomechange.Thebestwaytoaccomplishthisistopositionaplate,ideallya45-poundbumperplate,overyourchestandwrapyourarmsaroundtheoutsideoftheweight.Byaddingsomepressuretoyourchest,yougettheribsinvolved,whichplayaroleint-spineandoverheadshouldermobility.Thisalsoforcesmoredownwardpressureintotheball,allowingforamoreacuteandaggressivethoracicmobilization.
Improves:
AcuteT-SpineStiffnessinAthletes
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T-SpineSmash:OverheadExtensionBiasAlthoughwrappingyourarmsaroundyourbodyisaveryeffective
waytoimprovethoracicmobility,it’sspecifictoyourupperback.Byreachingyourarmsoverhead,youtieintheshoulderandimprovetherelationshipbetweenshoulderflexion,thoracicextension,androtation.
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Tohelpyoubetterunderstandthis,thinkofapitcher’sfastball,atennisplayer’sserve,oravolleyballspike.Alloftheseactionsrequireoverheadposition,thoracicspineextension,andupperbodyrotation.
Yourupperbackcontainsanintricatenetworkofsystemsthatallrelate,react,andcommunicatewitheachother.Garbledsystemsinthebackcanmakeitdifficulttostabilizeyourshouldersorliftyourarmsoverhead.Hence,ifyou’retryingtoimproveyouroverheadposition,youneedtomobilizearoundtheshapeyou’retryingtochange.Thet-spinesmashwithoverheadextensionbiasisaperfectexampleofthisconcept.
Asasidenote,althoughyoucansetupfortheoverheadextensionvariationfromscratch,youdon’thavetodothismobilizationindependentoftheprevioustechniques.Inotherwords,youcangofromthehugpositiontoarmsoverhead,backtothehug,backintooverheadextension.Justmakesureyourshouldersareinastablepositionandyoukeepyourmidlineengaged.Becarefulthatyoudon’tbendyourelbowsorhingeatthebottomofthethoracicspine.(That’sprobablythemostcommonerror.)Bendingyourelbowsputsyourshouldersinanunstableposition,whilehingingatthebottomofthethoracicspinecausesoverextensionatyourlowerback.Toavoidthesefaults,youhavetofightagainstthehingeatthejunctionofyourthoracicandlumbarspinebykeepingyourabstightandlockoutyourelbowsoverheadwhileactivelypositioningyourarmpitsforward.
Improves:
OverheadPositioningThoracicExtensionRotationThrowingMechanics
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1. Positionthebaseofyourribcageagainsttheroller.Whileexecutingthismobilizationit’simportanttorememberthatraisingyourarmsoverheadcreatesanadditionalextensionforce,whichcancauseyoutooverextendatthelumbarspine.Toavoidthisfault,usethetwo-handruletoremindyourselftomaintainatight,neutral,andengagedmidline.
2. Raiseyourarmsoverhead.Ifyoulookatthephoto,you’llnoticethatmyelbowsarelockedout,myarmpitsare
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forward,andI’mactivelyreachingtowardtheceiling.3. Keepingyourmidlineengagedandyourshouldersinastable
position,archovertheroller.
T-SpineSmash:LacrosseBallExtensionBiasVariation
Thisisthesameideainthatyou’retyinginsomeend-rangeshoulderflexionwiththoracicextension.Insteadofmobilizingaroundmultiplemotionsegments,however,youisolateindividualvertebrasegments.
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Positionthedoublelacrosseballintoaspecificmotionsegmentofyourspineandraiseyourarmsoverhead.Keepyourmidlineengaged,yourelbowslockedout,andyourarmpitsfacingforward.
Stillreachingyourarmsoverhead,extendoverthelacrosseball.Fromhere,youcanrollfromsidetosideorelevateyourhipstocreateadditionalpressure.
T-SpineSmash:BarbellVariation
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WiththeMovementandMobilitySystem,you’renotlimitedtoanyonetool.Ihighlyencourageuseofeverydayitemstomakegoodthingshappen.Enterthebarbell.Almosteverygymhasonelyingonthefloorsoifyoudon’thaveaccesstoadoublelacrosseballorpipe,youcanuseallthevariationsalreadydemonstratedonthebar.Ineverwanttoheartheexcuse,“Idon’thavealacrosseballorpipetorollonsoIcan’tdoit.”Useyourimaginationandmakeuseofwhat’sinreach:adogtoy,arollingpin,whatever.It’sallfairgame.
T-SpineSmash:OverheadExtensionBias
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Ifyouglanceoveratthephotos,you’llnoticethatIanchormyhandstoabarbell.Thiscanjustaseasilybetheframeofacouch,bytheway.ThenIlowermyhipstowardthegroundtoemphasizeextension.NoticeI’musingmylowerbodytocreateanextensionforcebybracingmyshouldersintoafixedposition.
Manypeople—whenthey’relyingoverarollerorlacrosseball—can’tmovetheirarmsintoagoodoverheadpositionandpresstheirhandsonthegroundduetoalackofmobility.ThisiswhyIrecommendanchoringyourhandstotheground.Itfacilitatesbetterreachandincreasestheimpactoftheexercise.
Let’sexploreanimportantconcepthere.Imaginetwoexercisesthataresimilarinshapebuthaveadifferenteffectonthesystem—likethehandstandpushupversusthestrict-press.Bothrequireagoodoverheadposition,yeteachexaggeratesadifferentmovement.Onebeginsintheoverheadpositionwhiletheothermovementfinishesintheoverheadposition.Onpapertheyappearverysimilar—butyouwouldn’trestrictyourselftoonlyoneexercise,right?Ofcoursenot!Allself-respectingathletesandcoachesunderstandtheimportanceofbalancingexercisesasameansofmaximizingperformanceandhealth.It’sintuitive.However—andhere’sthemessageIwantyoutoembrace—whenitcomestomobilitypeopletendtogetstuckinonedimension.
Thepointisyouhavetoaddressbothendsofthespectruminyourmobilitywork.Ifyourgoalistosimplyimprovethoracicextensionandbiassomearmflexionintheprocess,thepreviouslydemonstratedexercisesaregreat.Butifyoureallywanttocreatechangeacrosstheentiresystem,youhavetoapproachyourmobilizationfrombothends—justlikeyoustimulateamulti-dimensionaltrainingeffectbyusingboththestrict-pressandthehandstandpushup.Foroptimalresults,youhavetobalanceitout.
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1. Tobegin,wrapyourarmsaroundyourbodyandtakeupalltheslackinyourupperback.Oncethat’saccomplished,extendovertherollerwithyourribcageinlinewithyourpelvisbyelevatingyourhips.Don’tarchbackintoextension.
2.Withyourhipselevated,anchoryourhandstothebar,keepingyourelbowslockedoutandyourarmpitsforward,andthenslowlyloweryourhipstowardtheground.Thecloseryoucangetyourhandstogether,thebetter.It’simportanttonoticehowthisvariationallowsmetoprioritizemyoverheadpositioningandthenexaggerateextensionwithmylowerbody.
3. Continuetoloweryourhipstowardtheground.4. Asyourbutttouchesdown,straightenyourlegs,anchoring
yourhipstotheground.Fromhere,youcanhangoutuntilyouexperiencesomechange,ormoveontoanotherarea.Thekeyistomaintainagoodoverheadposition,keepyourmidlineengaged,andelevateandloweryourhipsoverthefulcrumorhangoutinagloballyextendedpositionuntilyoueffectsomechange.
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T-SpineSmash:OverheadwithExtensionBias(LacrosseBallVariation)
Thisistheexactlythesameasthet-spinesmashoverheadwithextensionbias,butI’mshowingitwithadoublelacrosseballinsteadofarollertobetterattackspecificspots.Togetthebestresultfromthismobilization,positionthedoublelacrosseballinyourupperbackaroundthebaseofyourneck.
1. Positionthelacrosseballsnearthebaseofyourneck,elevateyourhipsofftheground,andanchoryourhandstothebarbellwithyourelbowslockedoutandyourarmpitsforward.
2. Keepingyourmidlineengagedtoavoidoverextendingyourlumbarspine,slowlyloweryourhipstothemat.
T-SpineKeg:GlobalExtensionMostmembersoftheSuppleLegionhaveakeglyingaroundthe
houseorgym,whichIcanappreciatebecauseitservesmultiplepurposes.Youcanfillitupwiththeobvious,oruseitasatooltoimproveperformance:anindisputabledoublewin.Forthepurposesofthissection,youcanuseittocreateaverylargeglobalextensionofthespine,whichisgoodfortworeasons.
First,itallowsyoutoexploreglobalpositionsthattieinallthemotion
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segmentsofyourvertebra.Forexample,ifyou’rearchingoverafoamrollerorpipe,you’reinglobalextension,butyou’reprobablyonlygettingtwoorthreemotionsegmentsofthespine.Whenyouextendoverakegyou’reabletoexploretherelationshipofallthemotionsegmentsandcreateaglobalimpactonthespine.Alotofpeopletrytoexaggeratethismotionintheformofabridge,whichischaracterizedwithsloppyshoulder,back,andhipextension.Thekegallowsyoutofocusontheextensionwithouthavingtostrainyourselftomaintainagoodposition.
Thesecondbenefitofusingakegisthatitopensuptheplayingfield.Oftenwhenyou’reextendingoverarollerorlacrosseballs,thegroundrestrictsyourreach.Whenyou’reonakegorlargeroundsurface—likeamedicineballstackedontopofacoupleplates—youcangetamuchlargerarchinthetissuesyou’retryingtochange.
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1. Positionyourbackoverthekeg.Keepyourribcageinlinewithyourpelvis,yourmidlineengaged,andyourshouldersinagoodposition.
2. Reachyourarmsoverhead.(NoticethatIplacemyhandsclosetogether,lockoutmyelbows,andpositionmyarmpitsforward.)
3. Keepingyourshouldersinastablepositionwithyourhandsreachingoverhead,elevateyourhipsandextendoverthekeg.
T-SpineKeg:OverheadAnchorwithExtensionBias—Option1
It’simportanttorememberthatyoucantreatthekegjustlikethefoamrollerandimplementallthesamevariationspreviouslydemonstrated.Sointhissequence,Idemonstratetheoppositeversionofthelasttechnique,whichisaccomplishedbygrippingakettlebelltoanchormyhandstothegroundandthenloweringmyhips.Again,becauseyou’realittlehigherupandnotrestrictedbytheground,youcangetalotmoreglobalextensionthroughthespineandshoulders.
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T-SpineKeg:OverheadAnchorwithExtensionBias—Option2
Thisisthesameideaasoption1butyou’readdingalittlebitofadistractiontotheshoulderjoint.Althoughthisisamoreadvancedvariationandtakessometinkeringtogetintotherightposition,itworkswonders.Aswithallthetechniquesthatrequirelargeglobalextensionforces,youhavetoremainengagedandactive.IwasworkingwiththeNavy,andoneoftheheadinstructors(let’scallhimmybigbrother)saiditbest.PointingtoagroupofNavyninjashangingfromabarwiththeirmidlinedisengaged,hesaid,“Lookatthoseguysjusthangingontheirmeat.”Ireallythinkthatstatementpaintsaperfectpictureofwhatyoudon’twanttodo.Youneverwanttohangonyourmeat.Respectyourself.
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OverheadRibMobilizationInadditiontorestoringmotionthroughyourvertebrae,youalsowant
tobesurethatyourribsaremobileandsupple.Whatpeopleforgetisyourribsattachonyourspineandcanhavea
profoundeffectonthejointmechanicsofthesystem.Soifyouhaveastiffrib,itnotonlyblockskeymotionsegmentsofyourthoracicspine,itrestrictstherestingrelationshipofyourscapula,whichdampenstheabilitytostabilizeyourshoulders.Herearesomeverysimplemobilizationsthatcanbeusedtorestoresupplenesstoyourribs.
Inthesequenceonthenextpage,Idemonstrateoneofthemostbasicandeffectivetechniquesforfixingstiffribs.Asyoucanseefromthephotos,themobilizationtargetareaisfromthesecondribup.Itextendsfromthemediantrap(photo1)andtracksdowntheareasborderingthescapula(photo2).Thegeneralprescriptionistospendatleastthirtysecondsormoreoneachribandaccumulatefifteentotwentyslowarmswings.
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Asarule,youalwayswanttospendyourtimemobilizingtheareasthatarestiffandrestrictingmovement.However,sometimesyoujustdon’thavetimetoaddressallofyourissuesbeforeaworkout—likemaybeyourentirebackisamatted-downmessbutyouonlyhaveoneminutetowarm-upandimproveyourpositionfortheupcomingworkout.Insuchasituation,ithelpstoknowwhereyouneedtospendyourtimeandenergysothatyoucanhavethebiggestimpactonthemovementyou’regoingtoperform.Naturally,itwouldbegreatifyoucoulddealwithallofyourissues,butyouonlyhavesomuchtimetofixyourself.That’swhyyouhavetobreakitupintocalculatedchunks.Here’swhatIsuggest:
Ifyou’regoingtodoanythingoverhead,focusyourattentionontheupperribs.Ifyou’redoinganythingthatrequiresextensionorinternalrotationlikethedip,benchpress,orpushup,focusyourattentiononthelowerribs.Thereasonsaresimple.Ifyouhaveashoulderimpingementthatispreventingyoufromgettingyourarmintoastableoverheadposition,chancesaregoodthatyou’rescapulaislockedinplace,blockingthepathofyourmovingarm.Althoughalltheribsthatborderthescapulaareimplicated,theupperribstendtoimpedeupwardelevationtoahigherdegree.Insuchasituation,startinginthemediantrapandworkingyourwaydownisprobablyyourbestbet.Conversely,ifyou’redoingaworkoutthatrequiresalotofextensionandinternalrotationoftheshoulder,youmaywanttostartlowerontheribcagebecausestifflowerribscanactlikeastrutthatlimitsgoodscapularpositioning.
OrganizingtheScapulaAlotofcoaches,athletes,andphysicaltherapistsseemtothink
thatanimpingementoftheshoulderautomaticallymeansarotatorcuffissue.Here’swhat’sreallyhappening:Whenyourscapulaisina
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disorganizedposition,itturnsyourrotatorcuffoff.Soifsomeonetellsyouthatyourrotatorcuffisn’tworkingcorrectly,that’sanindicationthatyouprobablyneedtorestorethescapulapositionsothatyourrotatorturnsbackon.
Ifyoustartatthetopofthescapula,placetheballbetweenyourshoulderbladeandspine.Nowbridgeyourbuttupashighaspossible,drivingtheballdeepintoyoursoul,andreachyourarmoverhead.Keepyourelbowlockedout.Nowdrawyourarmacrossyourbodyandtrytotouchyouroppositehip.Thoserhomboids,traps,andpara-spinalsgetreallytight.Bringingyourarmacrossyourbodyisagreatwaytoungluethem.Asyouworkyourwaydowntheborderofyourscapula,youcancontinuetoswingyourarmoverheadasdescribedandillustratedinthephotos.Ifyou’retryingforbiasextensionandinternalrotation,ontheotherhand,thenexttechniquewillhaveamorebeneficialimpactonthetissuesyou’retryingtochange.
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1. Positionthelacrosseballintheareaborderingyourscapula,betweenyourrightshoulderbladeandspine.
2. Tocreateadditionalpressure,driveyourheelsintothemat
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andelevateyourhips.Asyoudothis,reachyourhandtowardtheceiling,lockoutyourelbow,andpullyourarmoverhead.Remember,youwanttokeepyourshoulderinastablepositionsodon’tbendyourelboworinternallyrotateyourarmasyougooverhead.Ifyoudefaultintoabentarm,internallyrotatedposition,stop.That’syourend-range.Bendingyourelbowisapathognomoniccuethatyou’remissinginternalrotationoftheshoulder.
3. Keepingyourelbowlockedout,pushyourarmupoverhead.4.Withyourhipsstillelevated,bringyourrightarmacrossyour
bodyandtrytotouchyouroppositehip.Bybringingyourhandacrossyourbodywithastraightarm,youtakeupthesofttissueslackandbiasfurtherexcursion(moremovement)ofyourshoulderblade.Theideaistohavethatshouldercomeasfaroffyourscapulaaspossiblesoyoucantogetmaximumrangeinthetissues.
T-SpineSmash:InternalRotationStifflowerribshaveaprofoundimpactonyourabilitytostabilize
yourscapulainmomentsofextensionandinternalrotation.Thinkaboutitlikethis:Ifyourlowerribsarestiff,thatmeansthetissuesbetweenyourlowerrhomboidsaretrappedandthetissuesbetweenyourscapulaandspinearenotrelatingwellwitheachother.Theresult:Youexperienceadiminishedcapacitytomaintainastableshoulderwhenyou’redoinganythingthatrequiresextensionandinternalrotationoftheshoulder.Forexample,ifyou’rebenchpressing,dipping,orOlympiclifting(Iamreferringspecificallytothehigh-hangposition)withstifflowerribs,you’llfinditextremelydifficulttomaintaincontrolofyourscapula.Onceyoulosescapularcontrol,youautomaticallydefaultinto
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aninternallyrotated,shoulders-rolled-forwardposition.Youlosepower,bleedtorque,andincreasesusceptibilitytoinjury.Notgood!Toensureyoucanmaintaincontrolofthatscapulatostabilizeyourshouldersthroughmovement,youhavetorestoresupplenesstothosestiffribsandtissues,whichisexactlywhatthismobilizationaimstofix.
Positionthelacrosseballinyourlowerribsbetweenthebaseofyourscapulaandspine.NoticethatI’mbasingoutonmylefthandandrotatingmyhipstowardmyrightside.
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Keepingtheballinplace,slideyourlefthandunderneathyourlowerbackanddropyourlefthiptothemat.
Withyourarmpinnedbehindyourback,rotatetowardyourrightside,focusingondrivingtheballintotheborderofyourscapula.
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Rotatetowardyourleftside.Fromhere,youcanhuntaroundfortightcornersbymovingyourbodyupanddown,drivingthelacrosseballintotheborderofyourdepressedscapula.Reallyworkonrestoringslidingsurfacestothestifftissuessurroundingtheribs.
FirstRibMobilizationLet’ssayyou’resomeonewhoworksatacomputeralldaywithpoor
posture.Ormaybeyou’vebeendoingsomeoverheadmovementwithscrewypositions.Whatcanhappenisyourshoulderandsurroundingtissueswillshorten,causingyourfirstribtostiffen.
Thefirstribfunctionslikeapumphandle.Togooverhead,youneedthatfirstribtoglidedownasyouelevateyourarm.Ifthatfirstribisstiff,animpingementiscreatedthatunderminesshoulderstability,makingyoulooklikeazombiewhenyoureachupward.
Toaddressthisissue,youfirsthavetolocatethefirstrib,whichisthebonystructurebetweenyourcollarboneandthebaseofyourtrapandneck.Dothisbyslidingyourhanddownthebaseofyourneckandpressingstraightdownintoyourtrap(seephoto1).Ifyoudothis,you’llalwayshitthefirstrib.Onceyou’velocatedthetargetarea,pinaPVCpipeordowelagainstthewall,lieontheground,andpositionanendofthepipeintothefirstrib.Thegoalistocreateadepressiononthefirstribbydrivingyourbodyupwardintothepipe.Onceyou’veaccomplishedthat,worktorestoresupplenessbymovingyourarmoverhead,oscillatingyourarmbackandforth,orbytakinginabigbreathanddrivingyourbodyintothepipe.Thekeyistonotjusthangoutandsuffer,buttogetasmuchmotionatthefirstribaspossible.
Ifyou’reatacticalathletewhohastopackaround50to100poundsofgear,putagoldstarnexttothismobilizationandplaceitnearthecenterofyourmobilitytarget.Think:Theweightofyourpackisbearingdownonyourneckandshoulder,pressingintothefirstrib.Inadditionto
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gettingbrutallytight,themotionsegmentgetsjammedintothenervescomingoutofyourneck.Nowonderyourhandsarenumbandyoucanbarelyraiseyourarmoverhead.Byattackingthefirstrib,youcanrestorenormalfunctiontothescapula.
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Jamawoodendowel(youcanprobablyfindoneoftheseinyourcloset)intoacornerandpositionitonyourfirstrib.Tocreateadepressionontheareaandtack-downyourfirstrib,takeabigbreathin,driveyourheelsintotheground,andslideyourbodytowardthewallaboveyou.Alternately,youcanalsouseaPVCpipewithatowelwrappedaroundtheend.
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Keepingthedowelpinnedinplace,straightenyourarmoveryourhead.Ifyourunintoabarrierasyouraiseyourarm,oscillatebackandforthandtrytogetasmuchexcursionthroughthetissuesaspossible.
Withyourelbowlockedout,reachyourarmstraightoverhead.Fromhere,youcancontinuetolowerandraiseyourarm,youcanworktoelevateyourshoulder,orbringyourarmunderneathyourbody,as
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illustratedinphoto4.
Tohitsomeadditionalcorners,positionyourhandunderneathyourbodywhilecontinuingtoscoottowardthewall.
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AREA2POSTERIORSHOULDER
(LAT,POSTERIORDELTOID)
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MobilizationTargetAreas:Thebackoftheshoulder,borderofthescapula,insertionofthelat
MostCommonlyUsedTools:
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SingleLacrosseBallRogueMonsterBandRoller
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TestandRetestExamples:
OverheadPressHangingfromtheBarBackSquatSetup
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FrontRackPositionPushupandBenchPress
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ShoulderRotatorSmashandFlossIfyou’vetunedintoMobilitywod.comorattendedoneofmy
seminars,you’veinevitablyheardmerefertotheforward-rolledshoulderasthedreadeddouchebagshoulderposition.Why?Haveyoueverseen“thatguy”walkingaroundwithhisshouldersforwardandhischestpuffedoutinanattempttolookjackedandtough?Ofcourseyouhave.AndI’dbewillingtobetthatthefirstthingthatranthroughyourmindwasprobablysomethingalongthelinesof:“Damnthatguylookslikeagiantdouchebag.”Hence,douchebagshoulders.
It’simportanttomentionthatifyourshouldersarerolledforwardbecauseyousitatadeskalldaywithbadposture,oryou’reacyclistwhoisconstantlystuckinaroundedposition,itdoesn’tmeanyou’readouchebag,itjustmeansyouhavedouchebagshoulders.Theproblemwithdouchebagshouldersyndromeisthataforward-rolledshoulderisanunstablepositionthatlimitsyourcapacitytocreateexternalrotationtorque,which,asyouknow,isamechanismfordysfunctionalmovementpatterns,forcedumps,torquebleeds,etc.Notonlythat,whenyouhangoutinaninternallyrotatedposition,theexternalrotatorsoftheshouldergetoverstretched,brittle,andextremelystiff,whichcanleadtoacuteshoulderpain.
Fortunately,restoringsupplenesstotheareaandrelievingpainisverysimple.Allyouneedisahardball,ideallyalacrosseball,andyoucaneffectivelyungluethesetissuesthatarecompromisingyourmechanics,causingyoupain,andmakingyoulookdouchey.
Whatyouhavetorememberisthehumanbodyhasalotofbigmusclesthathaveaninternalrotationaleffect.Veryfewhaveanexternalrotationeffect.Youcannotaffordtoputthoseexternalrotatorsintoapositionwheretheybecomeineffective.Putanotherway,ifyou’verenderedyourexternalrotatorsimpotentbyyourdouchebagshoulderposition,you’regoingtohaveshoulderpainandprobablyinjuretherotatorcuff.Thisiswhywhensomeonecomesuptomeandsays,“I
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haveshoulderpain,”I’llimmediatelyaskthemifthey’vesmashedthebackoftheirrotatorsyet.IftheanswerisNo,Itellthem,“Goandhitthismobilizationandtellmehowyoufeel.”Inmostcases,justafewminutesofsmashingwillrelieveshoulderpainandreducethedouche-nessofyourshoulderposition.Itmakesagiganticdifference.
Improves:
InternalandExternalRotationTorqueCapacityDoucheBagShoulderSyndrome
Methods:
SmashandFlossContractandRelax
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Positionalacrosseballrightabovetheinsertionofyourlatnearyourarmpit.Thisiswheretheexternalrotatorsinsertbehindyourshoulder.It’simportanttonotethatthere’snorightorwrongway.Thegoalistogetsomepressureontheballsoifyouwantsomethingalittlebitmoreaggressive,rollontoyoursidetogetsomeadditionalweightoveryourshoulder.
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Withthetissuebehindyourshouldertacked-down,rotateyourhandtowardtheground.
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Internallyrotateyourarmuntilyoureachyourend-range.Fromhere,youcancontinuetomoveyouhandbackandforth.
ShoulderCapsuleMobilizationOneoftheissuesofbeingamodernhumanisthatweendupliving
inthefrontoftheshouldercapsule.Ifyou’resomeonewhospendsanyamountoftimedriving,workinginfrontofthecomputer,ordoing
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anythingthatthetypicalmodernhumandoes,chancesaregoodthatyourshouldershavebeenrestinginthefrontofyourcapsuletosuchanextentthatyourposteriorshouldercapsulegetsextremelytight.Thisnotonlymakesitdifficulttopullyourshoulderstothebackofthesocket,butalsocausesyoutolosethecapacitytogenerateeffectiverotationoftheshoulder.Tofixthisissue,youhavetosettheshouldertothebackofthesocketsothatyoucaneffectivelymobilizetheposteriorcapsule.
It’simportanttonotethatpeoplehavebeentryingtosolvethisissueofposteriorstiffnessforsometime.Theclassicshoulderstretchwhereyoupullyourarmacrossyourbodyissomethingthatyoualwaysseeathletesdo,almostinstinctually,asawaytomobilizetheirposteriorshouldercapsule(photo1).Whatthey’rereallydoingisjustcausinganimpingementintheirshoulder,whichleadstomoreproblems.Doyoureallythinkthatrollingyourshoulderforwardintoacrappypositionandthenpullingitacrossyourbodyisgoingtohelpyou?Ofcoursenot!Mobilizinginacompensatedpositionisneverokay.Ifyouwanttomakechangeintheposteriorcapsule,youhavetosetyourshoulderinagoodpositionfirst,andthenpullacross(photo2).
Theproblemisthis:Ifyou’vebeenhangingoutinthefrontofyourcapsule,oryoustrainedortweakedyourshoulder,there’sagoodchancethatyourposteriorcapsuleistight.Insuchasituation,settingyourshouldertothebackofthesocket,whichisthestablepositionofthejoint,isdifficult.Thisiswheretheshouldercapsulemobilizationcomesintoplay.Byusingaheavykettlebell,youcaneffectivelydrivethatshouldertothebackofthesocketandthenbiasorencouragethetissuesintoexternalrotation.Thisresetstheshoulderintoagoodposition,stretchestheposteriorcapsule,andaccountsforthepassiveaccessorymotionofthejoint.Inaddition,theactofexternallyrotatinggivesyousomeneuromuscularcuing(thinkbreakingthebar),whichtransfersovertomanyofthemidrangepressingskills(benchpress,pushup).
Improves:
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ShoulderPositionRecoveryAfteraShoulderTweakMidrangePressingMechanics
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1. Positionthekettlebellnexttoyourrightshoulderandlatchontothehandlewithyourknucklesfacingtheground.NoticethatI’mgrippingthetopofthehandlewithmylefthand.
2. Rollontoyourbackandpullthekettlebelloveryourrightshoulderwhilesimultaneouslypressingitintoextension.
3. Tosetyourshouldertothebackofyoursocket,elevateyourhips,moveyourshoulderbladesoutoftheway,andpullyourrightshouldertothemat.Thisisverysimilar,ifthenotthesamesetup,thatyouwoulddoforabenchpressorfloorpress.
4. Keepingyourmidlineengagedandyourshoulderpositionedtothebackofyoursocket,loweryourhipstotheground.Notethereshouldbenospacebetweenyourshoulderandthemat.Tokeepyourelbowlockedoutandyourarmstraight,reachyourleftarmacrossyourchestandcupthebackofyourelbow.
5.Withyourshoulderpulledtothebackofyourcapsule,externallyrotateyourhand.Continuetointernallyandexternallyrotateyourarmtorestorenormalfunctiontoyourshoulder.
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Ifyourposteriorcapsuleisextremelytight,itcanbedifficulttofullyresetyourshoulderintoagoodpositionusingtheclassicmobilization.Insuchasituation,addalateraldistractiontoopenupthetissuessothatyoucanletyourshouldersinkintothebackofthecapsule.
Super-DShoulderCapsuleMob
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ThisisavariationthatIstolefromDonnieThompson,theworld’smightiestpowerlifter.Itemphasizessettingyourshouldertothebackofthesocket,liketheothertechniquesinthissection.Butwhat’sgreataboutDonnie’spieceisthesimplicity.Manipulatingaheavykettlebellintothepresspositioncanbesketchyifyoudon’tknowwhatyou’redoing.WithDonnie’svariation,youcansafelyandeffectivelyhandlemuchlargerforceswithoutliftinganyweight.Thisisparticularlyusefulifyou’rereallytightoryou’reabigstrongguylikeDonniewhoneedsseveralhundredpoundsoftensiontogettheshouldertodropintotherightposition.
1. PunchtheRoguemonsterbandoutandcreatetensionbywalkingforward.
2. Afteryou’vecreatedamonsteramountofstretchintheband,reachacrossyourbodyandcupyourlefthandoverthebackofyourrightelbow.Thispreventsyourarmfrombending.Then,letthetensionpullyourshoulderintothebackofyoursocket.Notethismaytakesometime.Yourinstinctstellyoutofightagainsttheband,butyouhavetogetyourshoulderbladeoutofthewayandletyourarmsinkback.
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3.Withyourshoulderpinnedinthebackofyoursocket,rotateyourbody90-degreesinacounterclockwisedirection,wrappingthebandaroundyourbody.Thisaddsadditionalpressureandlocksyourshoulderintoagoodposition.
4. Fromhere,addrotationbyexternallyandinternallyrotatingyourhand.Remember,youwanttokeepyourarmstraightandyourshoulderback.Don’tfightagainsttheband.Justletitpullyourshoulderintotherightpositionandthenaddsomerotation.
OverheadTissueSmash—Option1Wheneverpossible,youwanttomobilizeinapositionthatlooks
similarinshapetothemovementorpositionyou’retryingtochange.Forexample,ifyou’retryingtoimproveyouroverheadposition,itmakessensetoputyourarmoverheadandmobilizeanythingthatmightbelimitingyourrange.Inmostcases,whatyou’llfindisthattheunderarmregion,whichiswherethelatandrotatorcuffinsertintothearmpit,isreallystiffandgrotty.Theapproachissimple.Ifyoucan’tgetyourarmoverhead,oryou’rehavingoverheadpain,justaskyourself:Whatarethetissuesthatarelimitingthatoverheadposition?Putyourarmoverhead,lieonaball,andstarthuntingfortightcorners.Chancesare,you’llfindsomethingthatisreallystiffandpainful.
Improves:
OverheadPositioningShoulderPain
Methods:
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ContractandRelaxPressureWaveSmashandFloss
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1. Positionthelacrosseballinyourarmpitneartheinsertionofyourlatandrotatorcuff.
2. Rollslowlyontoyourrightside,smashingtheunderlyingtissues.
3. Pressuremoreweightintotheballandslowlyoscillatearoundthearmpitarea.
OverheadTissueSmash—Option2Anotherwaytobiastheoverheadtissuesmashistopinalacrosse
ballorsoftballagainstawall.Thetargetareaisthesame,butexecuting
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themobilizationfromthestandingpositionallowsyoutogetdeeperintothetighttissuesofthelat.Inaddition,standinggivesyoualittlemorerangetoflexthearm,whichnotonlytakesupsofttissueslack,butalsoallowsforadifferentflossingstimulus.
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1. Straightenyourarmoverhead,placetheballonanareaofstifflattissueusingyouroppositehand,andpressureyourweightintotheballtopinitinplace.
2. Fromhere,youcanpressurewavefromsidetoside,contractandrelax,andsmashandflossbybendingyourarm.
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OverheadTissueSmash—Option3Therearetwomaintemplateswhenitcomestodealingwithsliding
surfacedysfunction.Oneistogoafteritwithaball,whichistheequivalentofhavingsomeonedriveathumb,knuckle,orelbowintothetissue.Thesecondistoimplementaroller,pipe,orlargerobject,somethingcomparabletoapalmorfist.Theformerismoreofatriggerpointapproachthattargetsspecifictissues,andthelatterisabroadcompressionsurfacethattiesinlargersections.Bothareuseful,buttheyhaveadifferentimpactonthetissueyou’retryingtomobilize.Inthissequence,Iattacktheoverheadpositionwitharollerforaglobalsmasheffect.
Positiontherolleronyourlat.Tomobilizethetissue,slowlyslideyourbodydowntherolleruntilyouencounteratightspot.Fromthere,youcancontractandrelax,rollfromsidetoside,andflexyourarmoverhead.
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BandedOverheadDistractionIfyou’veruledoutmotor-controlasalimitingfactoringoing
overhead,youautomaticallyknowthatyouhaveamobilityobstacleworkingagainstyou.Thetemplateforimprovingtheoverheadpositionisano-brainer:Simplymobilizethetissuesyou’retryingtochangewhilepracticingthemovement.Althoughthisisaneasyenoughconcepttograsp,peoplestillseemtogetitwrong.Ifyouasksomeonewhoismissingoverheadrangehowmuchtimethey’vespentmobilizingoverhead,theycanusuallyonlycounttheseconds,nottheminutes,thatthey’veaccumulatedinthatposition.
Anexample:Athlete:“Coach!I’mhavingtroubleinthebottomofthesquat.”Me:“Didyoumobilizeinthebottomposition?”Athlete:“Sure,Ididsomeairsquats.Thatcounts,right?”Me:“Yourbuttonlytouchedthebottompositionfor.1secondsfor
everysquat.Sono,thatdoesn’tcount.Maybetrythis:Dropintothebottompositionandactuallyspendsomerealtimemobilizinginthepositionthatisgivingyoutrouble.”
Althoughthiswouldseemobvious,it’snotintuitivetopeople.WhenIseesomeonewhoismissingoverheadrange,thisisoneofthefirstmobilizationsIprescribebecauseitforceshimorhertospendagreatdealtimeundertensionwhileworkingatend-range.
Tocorrectlyperformthismobilization,makesureyoucreateexternalrotationtorquebyturningyourpalmuppriortoloadinguptheshoulder.Youcandothisbyeithergrabbingyourthumbandforcingyourpalmup,orhavingaSuperfrienddoajiu-jitsuwristlockonyou,puttingyourwristintoanexternallyrotatedposition.Fartoomanypeoplejustgrabthebandanddistracttheirarmoverhead.Thisdoesnotaccountforfullrange-of-motion!You’rejusthangingonyourmeat.Remember,full-rangeisnotputtingyourarmoverhead.That’sstillanunstableposition.Fullrange-of-motionmeansyoucanputyourarmoverheadtoitsend-
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rangewithrotationalcapacity.
Improves:
OverheadPositioningExternalRotationalCapacity
Methods:
ContractandRelax
1. Hookyourwristthroughthebandandgrabbothends.Don’tmakethemistakeoflatchingontotheendoftheband!
2. Useyouroppositehandtobiasyourrightarmintoexternalrotationsothatyourpalmisfacingupandyourthumbispointingtowardtheoutsideofyourbody.
3. Keepyourarmlockedinanexternallyrotatedposition.Createtensionbysinkingyourhipsbackandloweringyour
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torsotowardtheground.Withyourarmexternallyrotatedintheoverheadposition,contractandrelaxandtrytodistracttheshoulderintonewend-ranges.
4. Afterspendingsometimeinthefirstposition,starthuntingaroundforsomestiffareas.Forexample,Istartbythrowingmyrightlegbehindme,whichlengthensthatfascialline,increasingtheaggressivenessofthestretch.Thekeyistokeepyourrightpalmupandyourthumboutasyouexplore.
OverheadwithExternalRotationBiasThismobilizationisacompanionpiecetotheBandedOverhead
Distraction.Asyoucanseefromthephotos,yourelbowisfixedandbeingheldwiththeband,allowingyoutoplumbadeeperrangeofshoulderflexionascomparedtothebandedoverheaddistraction.Putsimply,youchangethedynamicsoftheshoulderbychangingtheposition.It’slikeoneofthemisabarbellpush-pressandtheotherisahandstandpushup.They’reverysimilar,butgiveyouaverydifferentstimulus.
Improves:
OverheadPositioningExternalRotationTorqueoftheShoulder
Methods:
Contract/Relax
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1. Punchyourarmthroughthebandandhookthestraparoundyourelbow.
2.Withthebanddistractingyourarm,latchontotheoutsideofthebandusingyourrighthand.Thekeyhereistokeepyourribcagedownwithatightlyengagedmidline.
3. Toaddmoretensionandincreasetheaggressivenessofthismobilization,grabthebackofyourelbow,pullittowardyourhead,andloweryourelevation.Asyoudothis,fighttomaintainexternalrotationtorque.
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BilateralShoulderFlexionThisisanotherfantasticmobilizationthatimprovesyouroverhead
positioningaswellasmidrangeflexionmovementslikethebenchpressorpushup.What’sdifferentisyou’rebringingyourarmsclosertoyourcenterlineandthenaddingexternalrotation.Therotationhelpstieintheposteriorshouldercapsule.Sounlikethepreviousmobilizations,whichhighlightend-rangeflexionandthenaddexternalrotation,youbiasend-rangeexternalrotationfirstandthenaddflexionasatensioner.
Tohittheuglycornersofyourexternalrotators,youwanttocreateasmuchtorqueaspossible,whichisaccomplishedbykeepingyourelbowsclosetogether.
Here’swhy:Asyouapplytensiontotheload,yourelbowsspreadapart.Youcan’thelpit.Thereissomuchtorquethatwhenyouapplytensiontotheposition,yourelbowsgowideandtorqueislost.Tohelpyoumaketheconnection,imaginesomeonepressingaheavyloadoverheadwithhisorherelbowsout.Ifyou’vereadthepreviouschapter,youknowthatthisisahugetorquedump.Thesamethingishappeninghere.Asyourelbowsgowide,youbleedouttorqueandthestretchbecomeslessintense.
Topreventyourelbowsfromspreading,haveaSuperfriendblockyourelbowstogether,orwrapyourarmsupwithaband—seebandeddistractionvariation.
Improves:
OverheadPositioningBenchPressandPushupExternalRotationTorqueFrontRackPosition
Methods:
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ContractandRelax
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1. Kneelinfrontofaboxwithyourpalmsfacingtowardyourbodyandyourelbowspositionednexttoeachother.
2. Keepingyourelbowsascloseaspossible,rotatethedowelandspreadyourhandsapartuntilyoureachend-rangeexternalrotation.
3.Withyourshoulderswoundupintoanexternallyrotatedposition,applytensiontotheloadbypushingyourbodybackanddroppingyourelevation.Thishitsallthebigsofttissueofthelat,aswellastheexternalrotationalfeaturesofyourshoulder.
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1.Wrapabandintothreeloops,hookitaroundyourelbows,andthenbiasexternalrotationbytwistingadowelandspreadingyourhandsapart.
2.Withthebandpreventingyourelbowsfromspreading,youcanimplementthesamestrategywiththeboxbysinkingyourhipsbackandpunchingyourheadthroughyourarms.
3. Youcandothesamemobilizationontheground.
SuperFrontRackThesuperfrontrackismygo-tomobilizationforimprovingthe
overheadpositionandmorespecifically(tostatetheinsanelyobvious)thefrontrackposition.Thekeytothistechniqueistokeepyourhandupandyourelbowinwhileyou’reintheposition.You’llfindasyoustepthroughandcreatetension,yourhandwillturndownandyourelbowwillflyouttotheside,whicharetwowaysyoulosetorque.Thisfaultalso
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makesitdifficulttomaintainaneutralposition.Whenyoutrytocreatetensionoffanunstableshoulder,it’smucheasiertobreakintooverextension.Theexactsamethinghappensinthefrontrackposition,whenathletesfailtocreateastableplatform.Theycan’tgettheirelbowsupbecausetheirshouldersaredouched,sotheyhavetooverextendtomaintainanuprightposition.Toavoidthesefaults,trytoexaggeratethehandupposition,useyouroppositehandonyourelbowtopreventitfromflyingout,andstayintegratedasyouwalkouttocreatetension.
Improves:
OverheadPositioningFrontRackPositioning
Methods:
ContractandRelax
1. Hookyourwristthroughtheband.2. Turnyourpalmupandwindyourshoulderintoexternal
rotation.Asyoudothis,stepthrough,rotatingyourbody
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underneaththebandasifyouweresettingupforaJudothrow.
3. Keepingyourpalmup,maneuveryourshoulderunderneaththebandandstanduprighttocreatetension.NotethatIsqueezemyrightgluteandkeepmyabsturnedontoavoidbreakingintooverextension.
4. Stillfightingtokeepyourrightpalmup,grabtheoutsideofyourrightelbowusingyouroppositehand(thispreventsyourarmfromflyingouttotheside)andshiftyourweightforward.
ClassicTricepsandLatStretchLetmeaskyousomething:Whenisthelasttimeyouspenta
significantamountoftimesmashingandmobilizingyourtriceps?Wait.Ialreadyknowtheanswer.Never.
Thisisaclassictricepsstretchthathitsthelongheadofthetricepsandthelats,andsomeofthestructuresthatlimitoverheadmovementacrosstheshoulder.Tomakethismobilizationevenmoreeffective,wrapavoodoobandaroundyourupperarmandflossyourtricepsasdemonstratedbelow.Guaranteed,voodoobandingandflossingyourtricepswillbringnewlifeintoanareathathasprobablybeenneglectedforyourwholelife.
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1. Positionyourdistaltricepsandelbowagainstthewall.2. Driveyourweightintothewall,creatingastretchthroughthe
longheadofyourtriceps,andlatchontoyourleftwristwithyourrighthand.
3. Stillleaningintothewall,forceyourleftarmintoflexionbypushingyourlefthandtowardyourleftshoulder.Note:Ifyoucandothiswithavoodooband,itincreasesthemobilization’seffectivenessbyahundred,maybemore.
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ReverseSleeperStretchWeallhavebusylivessowehavetofindwaystomobilizeand
improvepositionswhenwe’rejammedintoa737windowseat,orsittingattheoffice,andsoon.Inthissequence,Idemonstrateaverylow-techandhighlyversatilewaytoworkontheinternalrotationofyourshoulder.Thisismycar/airplane/trapped-in-a-chairinternalrotationstretch.It’ssomethingI’vedoneforalongtimeandstilldotothisday.Anoldiebutgoodie.
1. Tobegin,pullyourleftshoulderintoatightpositionandthenplaceyourlefthandwithyourpalmfacingawaybehindyour
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lowerback.2. Cockyourrightarmback.Sometimesreachingacrossyour
bodyisdifficultwithyourarmbehindyourback.Ifyoufeelyou’regoingtoroundforwardandcompromiseyourposturetograbyourshoulder,cockyourarmbackandswingitacrossyourbodyasdemonstratedhere.
3. Swingyourrightarmacrossyourbody,grabyourleftelbow,andpullittowardyourcenterlinetobiasmoreinternalrotation.Asyoupullyourarmacross,reallyfocusonkeepingyourshoulderback.Ifyouletyourshoulderrollforwardintoacompensatedposition,you’llcreateanimpingementandlosetheeffectivenessofthestretch.
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AREA3ANTERIORSHOULDER
(PEC,ANTERIORDELTOID)
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MobilizationTargetAreas:Anteriorandlateralshoulder,deltoid,chest,biceps.
MostCommonlyUsedTools:SingleLacrosseBall
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SoftballVoodooBandRogueMonsterBandBarbellRoller
TestandRetestExamples:DipOverheadPressHangingfromtheBarBackSquatSetupFrontRackPositionPushupandBench
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AnteriorCompartmentSmashAthletesreporttomeallthetimethattheystillhaveahardtime
gettingtheirshoulderintoagoodposition,evenafterattackingthethoracicspineandposteriorstructures.Whattheyforgetisthattheconditionoftheanteriorcompartmentcandoasmuchtolimitagoodshoulderpositionastheconditionofthescapula,ribs,andthoracicspine.It’saninterconnectedsystem.Ifanyofthetissuesthatattachtotheshoulderbladegettightandshort,itwillrestrictyourabilitytoputyourshouldersinastableposition.Forexample,ifyousitatadeskallday,orspendalotoftimeinacar,oryou’reacyclist,oryou’resimplymissinginternalrotation,chancesaregoodthatyouspendalotoftimeinaforwardshoulderposition.Whilethiscompensatedpositionwreakshavoconthethoracicspine,scapula,andribs,yourpecminor,whichgoesfromyourshoulderbladetoyoursternum,getsbrutallystiff,effectivelylockingyourshoulderintoanunstableposition.
Thisisahugeproblembecausenowyourarmhastointernallyrotateasawaytostabilizeyourshoulderandrectifyyourlimitedrange.It’syourbody’swayofdealingwiththeopencircuitofanunstableshoulder.Internallyrotatingislessofaliabilitythanhavingyourshoulderfloparoundinthesocket.Soifyouspendanyamountoftimeunderloadortensioninthatcompensatedposition,yourpecminorhastoworkreallyhardtokeepyourshoulderstable,causingittogetchronicallytightasaresult.
Inthesubsequentmobilizations,Idemonstrateacoupleofmethodsforrestoringsupplenesstothearea.It’simportanttonotethatyoucanalsoperformtheanteriorcompartmentsmashinadoorway.Thisvariationgivesyouaslightlydifferentstimulusbecauseyou’refreetothemoveyourarminsomenewvectors,allowingyoutohitsomenastycornersthatareunavailabletoyouusingthetechniquesdemonstratedbelow.
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Improves:
DoucheBagShoulderSyndrome(StableShoulderPosition)OverheadPositioningMidrangePressing(Bench,Pushup)
Methods:
PressureWaveContractandRelaxSmashandFloss
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1. Positionalargeballonyourpecminorandapplypressure.Noticethatmyrighthandisbehindmyback.Thisisaneasywaytonotonlybiasthetissueintointernalrotation,whichisthemotionyou’reworkingtorestore,butalsogivesyouthepressureyouneedtomakechangeinthearea.
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2. Pushoffthematusingyourlefthand,rotatetowardyourleft,andpressurewavethetissues.
3. Afterhuntingoutastiffspot,throwyourleftarmbehindyourback,andgrabyourrighthand.Thisputsadditionalpressureintotheareayou’retryingtochangeandallowsyoutokindofflossyourarmfurtherintointernalrotationbypullingyourrightarmupandacrossyourback.
ANTERIORCOMPARTMENTSMASHVARIATION
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Thedoorwaypecsmashisawaytoaddaflossingelementintotheequation.Alsonotethatyoucanusealacrosseballinplaceofsoftball
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formoreatargetedeffect.
BarbellShoulderSmashIfyou’remissinginternalrotation,yourentireshouldercomplexhas
tocompensate.Putinenoughdutycyclesfromanunstablepositionandyouwillendupwithshoulderpainorworse,aninjury.InmypracticeItreatalotofathleteswhoaremissingcriticalinternalrotationrange.OneofthefirstthingsthatIclearistheanteriordeltoidintheareaoftheuppershoulder.Bycleaningupthisarea,Icaneffectivelyfixalotofthedysfunctionalshouldermechanicsthataretypicalofmostathletes.
Thesimplefactismostofusliveinashoulder-forwardposition.Andtheproblemismostofthedemandsofdailylifeandtraininginvolveloadinguptheanteriordeltoidcomplex,causingittogetextremelytight.Oneofthemosteffectiveandeasiestmethodstoungluematted-downtissuesinthisareaistoemploythebarbellsmashorSuperfriendinternalrotationsmash.Whenyouperformitcorrectlyoftenenough,youmayfeelyou’vebeenblessedwithanewshoulder.I’veyettofindanythingelsethatungluestheuglinessandrestoresinternalrotationfasterthanthesetwopieces,specificallytheSuperfriendvariationwithavoodoobandedshoulder.It’slikemagic.
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Thekeytothismobilization,whetheryou’reimplementingthebarbellorSuperfriendvariation,istolieonyourbackandavoidgettingintoasleeperstretchpositionbyrollingontoyourside.Theproblemwiththesleeperstretchisthatitisultimatelytryingtofixinternalrotationfromapoorposition.Youdon’tneedtofixinternalrotationwithyourarmacrossyourbody.Thatdoesn’tlooklikeanything!Whatyouneedtodoismobilizeinpositionsthatlooklikeathleticmovements.Thinkofthehigh-hangposition,therecoveryphaseoftheswimmingstroke,thedip,orjumping.Yougettheidea.
Improves:
InternalRotationCapacityShoulderPain
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ShoulderMechanics
Methods:
SmashandFloss
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1. Tosetupforthebarbellshouldersmash,lieonyourbackandpositionthenotchofthebarbellintheanteriordeltoidarea.
2. Next,throwyourrightlegoverthebar.Thisnotonlyhelpspinthebarbellinplaceandaddsadditionalpressure,butalsohelpspushyourshouldertothebackofthesocket.Asyoudothis,liebacktoputyourrightshoulderinagoodpositionandgrabthesleeveofthebarbellwithyourlefthand.
3. Afteryou’vetackedtheanteriortissuedown,internallyrotateyourhandandpushdownonthebarbellusingyourlefthand.Thecombinationoftheseactionscreatesalotofshear,whichallowsyoutoun-laminatethetissuesofyouranteriorshoulder.
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VoodooFloss:SuperfriendVariationThisisanexcellentvariationtoimplementifyouhaveateamof
athletes.Youcanhaveonegroupwrapthearmsofthepeopleinthesecondgroupandstepontheirshoulders,andthenswitchafteracoupleofminutes.It’sliterallythefastestandeasiestwaytoimproveandrestoreinternalrotationtotheshoulder.
Startingfromthetopoftheshoulder,IwrapJesse’sshoulderwiththevoodoobandtocreateacompressionelement.Toseemoreonhowtocorrectlywrapusingthevoodooflossband,revisittheintroductiontothischapter(seehere).
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1. Afterwrappinghisshoulder,Jesseliesonhisbackandpositionshisarmata90-degreeangle.Toensurehisshoulderisinagoodpositionandhelptack-downhislaminatedtissues,Isteponthefrontofhisshoulderwiththeballofmyrightfoot.
2.Withmyfoottackingdownhisshoulder,Jesseinternallyrotateshisarmpastmyfoot,effectivelyungluingallthematted-downtissueofhisshoulder.
BilateralInternalRotationMobilizationThebilateralinternalrotationmobilizationisaquickanddirtywayto
workonextensionandinternalrotation.AswiththevoodooflossSuperfriendvariationpreviouslydemonstrated,thisisanotherexcellentmobilizationthatyoucanthrowintoabiggroupofathletesinaclasssetting.
What’simportanttonoteisthatyoucan’trelievetruckloadsof
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musclestiffnessorrestorealotofmotiontothejointwithjustastaticstretch.Foroptimalresults,youhavetotieinthecontractandrelaxelementandtrytoworkinandoutofend-rangetension.Inaddition,youreallyhavetofocusonkeepingyourshoulderspinnedtothematandavoidcompensatingintoaforward-rolledpositionasyouloweryourhipsintoyourhands.Thiscanbeverydifficulttodo,especiallyifyou’remissingsomeofthesekeyinternalrotationandextensioncorners.Thebestwaytodealwiththisissueistohaveafriendpressdownonyourshoulders.Thisnotonlyensuresthatyourshouldersremaininagoodposition,itallowsyoutohitsomemoreextremevectors.
Personally,IonlylikedoingthismobilizationwhenIhaveaSuperfriendonhandbecauseit’ssodifficulttokeepyourshouldersback.However,evenifyoudon’thavesomeonetohelpyouout,thisisanexcellentmobilizationtoseejusthowyourbodycompensatesforitslackofrange.Youcanreallyfeelwhat’shappening.Sometimeswhenyou’redescendingintoadip,it’slessobvious.Youcan’tfeelwhenyoucompensate.Settingupinthisposition,ontheotherhand,willtellyouexactlyifit’smotor-controloramobilityissue.Itmakestheinvisible,visible.
Improves:
ExtensionandInternalRotation(Dip)MidrangePressing(Bench,Pushup)
Method:
ContractandRelax
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1. Tosetupforthemobilization,driveyourheelsintothemat,bridgeyourhips,anddriveyourshoulderstothebackofthesocket.
2.Maneuveryourhandsunderneathyourlowerback.3. Toaddatensionforce,slowlydropyourhipstowardthemat
andloweryourbackintoyourhands.Fromhere,youcancontractandrelaxaswellasoscillateinandoutofend-rangetension.It’simportantthatyouavoidcompensatingintoaforward-rolledpositionasillustrated.Youhavetofightthisforceandcontrolthetension.
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1. I’vepositionedmyhandsoverthefrontofCarl’sshoulderswithmypalmsfacingawayfrommybody.BeforeCarlstartstolowerhiships,Iloadsomepressureintothefrontofhisshoulders.
2. AsIkeepCarl’sshoulderspinnedtotheground,helowershishipsintohishandstoapplyatensionforce.
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BandedBullyIt’snoteasytoimproveextensionandinternalrotationwithoutending
upinaweakshoulderposition.ThisiswhyIrecommendtheSuperfriendvariationofthepreviousentry.Itpreventsyoufromblowingofftorque,dumpingtension,anddefaultingintoacrappyforwardshoulderposition.
Ifyoudon’thaveaSuperfriendinrange,thebandedbullyisgoodalternative.Asyoucanseefromthephotos,thebandpullsmyshouldertothebackofthesocket,whichnotonlyallowsmetomobilizefromastableposition,butalsointensifiesthework.
1. Hookyourrightarmthroughthebandoveryouranteriordeltoidandpositionyourarmbehindyourlowerback.To
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keepyourrightarminplace,latchontoyourrightwristusingyourlefthand.
2. Tocreatetensionintheband,leanforwardandallowthebandtopullyourshoulderintothebackofthesocket.
3.Withyourrightshoulderlockedintoanidealposition,starthuntingforstiffnessbypullingyourrightarmupandacrossyourbodyusingyourlefthand.Thishelpsbiasinternalrotationwithextension.Youcanalsotiltyourheadtotieyourneckintothemobilization.
TripleBullyThebullysequenceslookalotlikeacoprestrainingapurse-
snatchingsuspectwithabehind-the-backarmlock.Ifyou’veeverbeenwinchedintothispositionyouknowhowmuchithurts,especiallywhenappliedcorrectlyandwiththerightamountforce.Thelockiseffectivebecauseitforcesyourarmintored-hotcornersthatyouneverreallyexploreonyourowntime.Nottomentionthefactthatyou’reprobablymissingseriousinternalrotation.Nowonderyousubmittedsoeasy!
Thetriplebullyisdesignedtohitthesecornersusingthreekeymotions.Withyourhandfixedtoapoleorrack,firststepawaytocreateextension;second,twistawayfromthearmyou’remobilizingtobiasalittlebitmoreadduction(movingtowardyourcenterline);andthird,dropyourelevationandpullyourfixedarmupandacrossyourbacktoaddmoreinternalrotation.
Aswithanymobilization,youhavetouseacombinationofmotionstobringthemostchange.Thinkingintermsofsingularmotions,likeflexingforexample,isamistake.You’renevergoingtoexpressthetruenatureofthejointandhowitmoves.Butthetriplebully—that’sanotherstory.Thecombinationofthesethreemotionsallowyoutowindupyour
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shoulderinatightpositionandflossinandoutofsomereallystiffandpainfulvectorsofthejointthatrarelygetattention.It’saneasywaytomobilizeyourshoulderintosomecrazypositionswithouthavingacopputyouinanarmlockandpushyouintothebackofasquadcar.
Improves:
ExtensionandInternalRotation(Dip)MidrangePressing(Bench,Pushup)
Method:
ContractandRelax
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BullyExtensionBiasThereisconsiderableoverlapamongtheshouldermobilizations.
That’sagoodthingbecausetheyallhaveaslightlydifferentstimulus.UltimatelyIwantyoutoplayaroundandusethemobilizationsthatgiveyouthebestresults.
Withthebullyextensionbias,you’restillworkingoninternalrotationandextensionoftheshoulder,butinthisparticularmobilizationyouexaggerateextensionfirstandthenaddinternalrotationasatensioner.Inaddition,becauseyourhandisfixedtotheband,youcandistractthejointintothebackofthesocket,whichallowsyoutoputalittlebitmoreloveandattentionintotheextensionoftheshoulder.Thisgivesyouaslightlydifferentfeelthanifyourhandisfixedinthesamepositionasinthetriplebully.
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1. Hookyourrighthandthroughtheband.2.Windupyourrightshoulderintoextensionbyturningyour
body180-degreesinacounterclockwisedirectionsothatyourbackisfacingthestructure.Asyoustepthroughwithyourrightfoot,rotateyourrighthandsothatyourpalmispositionedtowardtheceiling.Thishelpsbiasmoreinternalrotationofyourarm.Withyourbandedhandexaggeratedintoextension,youcancontract,relax,andgohuntingforsometightcornersbyloweringyourelevationandtwistingyourupperbody.
3. Afterspendingsometimeinsomedeepextension,gohuntingforsomenewcornersbytwistingawayfromyourarmasifyouweretryingtowrapthebandaroundyourbody.Thisaddsmoreinternalrotationintothemobilization.Youcanalsotiltyourheadtothesidetotieinthecomponentsoftheneck/shouldercomplex.
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Thesinkmobilizationisanon-specificmobilization,meaningitdoesn’treallybiasthejoint,butratherattacksanythingthatistightorlimitingyourshouldersinextension.It’saglobalmobilization.However,thefactthatit’snotaverysophisticatedmeansyoucanuseitjustaboutanywhere,anytime.Ifthere’safencepole,railing,orsink,youcanworkonimprovingyourshoulderextension.
Thesinkmobilizationisespeciallyusefulforrunnersbecauseitimprovespullingtheelbowstraightbackduringtherunningstride.Ifyou’remissingextensionrange,youwillhitanextensionwallasyoupullyourarmbackduringthestride,causingyourelbowtoflyout,whichinturnforcesyouintoacompensatedshoulderposition.Here’swhatmostpeopledointhatsituation:Insteadofswingingfronttoback,whichisthepropertechnique,theygoaroundthebody,whichslowsthemdown,acceleratesfatigue,andaggravatestissues.That,anditlooksreallyweird.Don’tbethatperson.Learnhowtoruncorrectly.
Improves:
ShoulderExtension
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BandedLateralOpener
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Thebandedlateralopenerisanotherglobalmobilizationthatexaggeratesextensionofthearm.Butinsteadofopeningtheshoulderintointernalrotation,thisdistractstheshoulderintoexternalrotationandtiesinthefrontofthechestandputsthepecintoafullstretch.It’squick,easy,andabeautifulprepforanykindpressingmotion,specificallypushupsandbenchpressiterations.
Improves:
MidrangePressing(Bench,Pushup)ShoulderExtension
Method:
ContractandRelax
1. Hookyourrighthandthroughthebandandcreatetension.2. Rotateyourpalmup,biasingexternalrotationofyour
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shoulder.3. Keepingyourarmexternallyrotatedandyourshoulderback,
turnawayfromthebandandtwistyourupperbodyinacounterclockwisedirection.Thisopensupthechestandarmandallowsyoutocapturetheconnectiveandsofttissuesalongthosefascialplanes.
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AREA4DOWNSTREAMARM
(TRICEPS,ELBOWS,FOREARM,WRIST)
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MobilizationTargetAreas:Triceps,elbow,forearm,andwrist
MostCommonlyUsedTools:VoodooBand
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BarbellSingleLacrosseBallRogueMonsterBandRoller
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TestandRetestExamples:
OverheadPressHangingfromtheBarFrontRackPosition
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BackSquatSetupPushupandBench
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TricepsExtensionSmashYourtricepsarewickedstrongandaccountfortwothirdsofthe
massofyourarm.ConsiderapowerlifterlikeMarkBellwhocanbenchpressover800-pounds.Mostofthatistriceps.IfyouaresomeonewholiftsweightsordoesCrossFit,youcanprobablyrememberatimewhenyourtricepsweresosorethatyoucouldn’textendyourarm.Itjusthurttomove.I’dbewillingtobetthatratherthanaddressthestiffness,youwaitedforthesorenesstogoawayorcontinuedtoworkoutwithstiffmuscles.Soundfamiliar?Ofcourseitdoes.Youareanathleteandthat’swhatathletesdo.Butthatdoesn’tmakeitright.Whenyourtricepsgettightandnothingisdone,theygetadaptivelyshort,causingyoutoloseextensioninyourarm.
Ifyoudon’thavethefulllengthofyourtriceps,creatingexternalrotationtorqueandlockingoutyourelbowisdifficult.Elbowstendtochickenflapoutintoacompromisedposition.Thesamethinghappenswithyourlegsinthesquatwhenyouhavestiffquads.Youendupmissingexternalrotationanddumpingtorquebycollapsingyourkneesinward.Restoresupplenesstoyourquadsandyoucansolvethisproblem.
Thesebigtissues,whetherit’sthetricepsorquads,dictateyourcapacitytogeneratestabilityinyourprimaryengines.Thetricepsaffectyourshouldersandthequadsaffectyourhips.Iftheseregionsgetstiff,it’sgoingtoreflectinyourmovementmechanicsandeventuallyexpressitselfintheformofpain.Thatmeansyouhavetoaddresstheuglinessbysmashingawaythestiffnesssothatyoucanreclaimstablepositions.Andthetricepsextensionsmashisoneofthebestwaystoaccomplishthat.
Improves:
ElbowExtension
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FrontRackPositionMidrangePressingMechanicsOverheadPositionElbowPain
Method:
ContractandRelaxPressureWaveSmashandFloss
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Ifyoudon’thavearack,don’tpanic.Youcandothisonthegroundusingabarbell,lacrosseball,rollingpin,winebottle,orwhateveryouhaveatyourdisposal.Findsomethingtosmashyourtricepsonandgetsomeworkdone.
VoodooElbowMobilizationWrappingavoodoobandaboveandbelowyourelbowandthen
spendingafewminutesmovingthroughafullrange-of-motionisoneofthefastestandmosteffectivewaystoaddresselbowpainandrestoresupplenesstoyourtriceps.Ifyourelbowaches,oryou’remissingkeycornersinyourmobility—elbowextensionorflexion—thisshouldbeoneofyourfirststops.Infact,ifIhaveanathletethatissufferingfromepicondylitis(tenniselbow),thisisthefirstthingIhavethemdo.Seriously,nothingI’veseen,experienced,orbeentaughtsolves“hotelbow”problemsasquicklyandeffectivelyasthevoodooelbowmobilization.Tolearnmoreaboutproperwrappingtechnique,revisittheintroductiontothischapter.
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AfterIfinishwrappinganathlete’selbow,thefirstthingI’lldoisrotatehiselbowtowardtheground,positionhispalmflushagainstmychest,andthenpullhisarmintofullextension.AsIdothis,I’llexternallyrotatehisarmtocaptureallthecornersofthejoint.TheroleoftheSuperfriendistoforcetheelbowintoasmuchrange-of-motionaspossiblewhilemakingsureyourpartnerdoesn’tpassout.Aswithmostofthehighlyeffectivemobilizationtechniques,voodooflossingyourelbowisnotapleasurableexperience.ThisiswhyhavingaSuperfriendmanipulateyourarmintokeyrangesisideal,becauseheorsheisnotlimitedbyyourpain.However,likeallSuperfriendmobilizations,youprobablyneedtopickandrespecttheuseofasafeword.
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Placingyourpalmonthegroundisagreatwaytoencourageflexionandextensionmovementthroughtheelbow.Theideaistoexploredifferentpositionsandaccumulate15to20armbends.
Oneofthebestaspectsofvoodooflossingisthatyoucanmobilizeinthepositionyou’retryingtochange.Forexample,ifyou’rebenching,pressing,ordoingaworkoutwithalotofpushups,wrapyourelbowandperformthemovementyouareabouttoperform.
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Anchoringyourhandtoabarandtwistingyourbodyisagreatwaytotieintherotationalcomponentsofyourelbow.Thekeyistospendsometimeinbothhandpositions:supinated(chin-upgrip)andpronated(pull-upgrip).
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BandedElbowExtensionTheelbowisaworkhorse.It’sinsane.Thinkabouthowmuchyou
useandcountontheworkflowingthroughyourelbows.Flexingandextendingyourarmsareabigpartofdailylife.Soit’snogreatmysterythatarmsandelbowsgetstiffandpainful,andfullextensionofthearmcomeswithagrimace(ifatall).
Thetroubletendstospread.Consideranathlete—withlimitedrange-of-motionintheelbows—pressingabarbelloverhead.Ashenearslockingoutwithhiselbows,heflareshiselbowsoutandrollshisshouldersforward.He’sriskingmorepainandinjurytomakethelift.
Peopletendtothinkoftheelbowasasimplejointthatjustbendsandextends.Butthere’sarotationalcomponentthatcontributestogeneratingshoulderstability.Thisgoesbacktotheideathatthesmallerstructuresdictatethecapacitytocreatestabilityintheprimaryengines.Inthiscase,it’syourshoulders.
Thinkofthefrontrackposition.Beingabletoexternallyrotateyourshouldersintoagoodpositiontocreateastableplatformispredicatedonhavingfullrange-of-motioninyourdownstreamjointslikeyourelbowsandwrists.Inotherwords,missingextensiondoesn’tjustaffectyourabilitytolockyourarmsout,italsomesseswithyourabilitytocreatetherotationinyourelbowsthathelpsstabilizeyourshoulders.
Peoplethinktheycangetawaywithmissingalittlebitofextensionintheirelbows.Theycan’t.TogetanideaofwhatI’mtalkingabout,trythissimpletest:
Getinthepushupposition,bendyourarmsslightly,andthenexternallyrotateyourarmstocreateastableshoulderposition.Then,lockyourarmsoutanddothesamething.
Asyouwillfind,lockingoutyourarmscreatesamuchstrongerandstableposition.Ifyoudon’thavefullextensioninyourelbows,performthistestusingthesquat.Standwithyourkneesslightlybent,andthencreateexternalrotationforcebyforcingyourkneesout.Then,dothe
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samethingwithyourkneeslockedout.Whatyou’llfindisthatwhenyourkneesarelockedout,yourbuttturnsonandyoucanreallyfeelthestabilityofyourposition.Pertheone-jointrule,thesamethinghappensintheshoulders.
Solet’sgoafterrestoringfullrange-of-motiontotheelbows.Asyoucanseefromthephotos,Iworktheelbowfromtwodifferent
positionstoaccountfortherotationalcomponentofthestructure.Thekeyistoflossinandoutofextensionbybendingyourelbowintothebandandthen,withcontrol,slowlystraightenyourarmintoextension,reallyallowingthebandtodistractthejointtotheend-rangeofthecapsule.
Note:Forthebestresults,executethefollowingmobilizationswithavoodoobandedelbow.Asacasestudyexample,SarahHopping—AllAmericanhammerthrowerandCrossFitphenomenon—cametomypracticeatSanFranciscoCrossFitseekingtocorrectherelbowpositionandfixtheconcurringpain.Shehadbrokentheheadofherradius,acatastrophicinjury,andcouldn’tlockoutorextendherelbowtoend-range.Thisdramaticallyrestrictedoverheadpositions.Isawherforonesessionandessentiallyfocusedonvoodooflossingherelbowusingthetechniquesbelow.Withjustalittlebitofvoodoolove,wemanagedtorestorefull-rangetothejoint.SheendedupwinningthesnatchladderattheNorCalCrossFit2012Regionalsshortlyafter.Herphysicianswereleftindisbelief.Themoralofthestoryisthis:Ifyoucanwrapacompressionbandaroundyourelbowandvoodooflossusingthebelowtechniques,doit.Itwillworkmiracles!
Improves:
ElbowExtensionRotationalCapacityOverheadPositioning
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PushupandBench
Method:
FlossingVoodooFlossing
1. Hookabandaroundyourelbowandcreatetensionbyslidingyourarmback.Noticethatmyfingersarepointedinthedirectionoftheband.
2. Stapleyourpalmtothematbyplacingyourrighthandoveryourlefthand.
3. Keepingyourshoulderinastableposition,flexyourelbowintotheband.
4. Controllingyourarmintoextension,allowthebandtopullyourelbowtoitsend-rangeposition.Fromhere,flexandextendyourelbowuntilyouhavefullrange-of-motionoryoucanfeelchangeinthejointcapsule.
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Tocapturetheentirecapsule,youhavetohittheelbowfromanopenpalmpositionandaclosedpalmposition.Inotherwords,you’reworkingfromafullpronationandfullsupination.Thishelpsaccountfortherotationalcomponentsoftheelbowandtiesintheforearmandwriststructure.
BandedElbowDistractionThebandedelbowdistractionisanotherwaytosolvepoormobility
inyourelbowandtreatpain.Thistechniquealsoworksonimprovingfullflexionofyourelbow.Asyoucanseefromthephotosonthenextpage,thebanddistractsyourelbowjointandcreatesagappingforceinthecrookofyourelbow.Thisdistractionforceputsyourelbowinagoodpositionwiththecapsule,whichclearsanyimpingementinthejointand
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allowsyoutoflossunrestricted.Thekeyhereistofocusonmovingyourarmindifferentdirections.Doingsowillaccountfortherotationalcomponentofyourelbowstructureandaccumulateasmanybendsinyourelbowaspossible.
Thinkaboutthepaperclipconcept.You’renevergoingtogetanywherejustbendingitbackandforthacoupleoftimes.Tobreakthepaperclip,youneedanywherefrom30to60bendsbeforeitbreaks.Thatisexactlywhatyouwanttodohere.Tomakeanykindofchange,youneedtooscillateinandoutofend-rangeflexion,aswellasexplorethefullexcursionofyourelbowbyturningyourpalmtowardandawayfromyou.It’snotafixedpositionmobilization.Byturningyourhandandscouringalltherangesofyourelbowjoint,youcompletelychangethedynamicsofhowyourelbowismobilized.Notonlythat,switchinghandpositionshelpsaccountforcommongripssuchaschin-ups(palminorsupinated)orarackandpullingposition(palmawayorpronated).
Improves:
FullFlexionoftheElbowPullingPositionsHangingPositionsJointDynamicsElbowPain
Method:
DistractionwithGappingBiasFlossing(Paper-clippingtheJoint)VoodooFlossing
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1. Hookthebandonthebottomofyourforearm,nearthecrookofyourelbow,andthenpushyourselfawayfromtheracktocreatetensionintheband.
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2. Pullyourlefthandtowardyourfaceusingyourrighthand.I’mnotgoingtolie:Thishurts.Stayoutofthepaincaveandbreakyourelbowlikeapaperclipuntilyoueffectchange.
3. Repositionyourrightgriponyourlefthand,hookingthewebofyourrighthandaroundyourleftthumbandoverthetopofyourhand.
4. Usingyourrighthand,forceyourleftarmlaterallytowardyourleftsidewhiletwistingyourpalmtowardtheground.
5. Toensureyouhitallcorners,repositionyourgriponyourhand,thistimegrippingyourleftpalm.
6. Twistyourpalmawayfromyourbody.7. Pullyourlefthandtoyourface,keepingyourpalmfacing
awayfromyourbody.8. Resetyourposition.9. Stillscouringthefullrangesofyourelbow,forceyourleftarm
intoflexionwhilepushingyourlefthandtowardtheoutsideofyourbodywithyourpalmfacingaway.
DoubleLacrosseBallSmashIfyou’reoneoftheunfortunatepeoplewhoarestuckinstatic
positionsatworkallday,stretchingisnotgoingtodoallthatmuchforyou.Whenyourmusclesmoldandadapttothepositionsyouarein—meaningtheygetadaptivelyshortandstiff—therestorationofelasticityrequiresungluing.
Forexample,wristpainisacommonproblemofdeskboundathletes.Sowhatdotheydoaboutit?Stretcheslikeflexingandextendingthewrist.Youneedabetterplan.Totreattheproblem,younot
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onlyhavetoaddressthepositionsyou’rein,butalsoimplementacombinationofsmashing,flossing,anddistractedjointmobilizations.
Amuchbetteroptionistolookupstreamofthewristandattackthetissuesthatarepullingonyourelbowandhand.Yourforearmsdoanunbelievableamountofworkforyourhandsandyouprobablydonothingforthem.Nowonderyouhavetenniselboworyoucan’tassumeagoodfrontrackposition.Thestringsthatcontrolthehandshaveturnedintosteelcables.
Here’sthebottomline:Ifyouhaveelboworwristpain,yourforearmsprobablyneedsomelove.Youcanworkonthesetissuesusingthedoublelacrosseballsmash,whichisdemonstratedbelow.
Improves:
WristandElbowPainWristandElbowJointDynamics(Extension,Flexion,andRotationCapacity)
Method:
SmashandFlossPressureWaveContractandRelax
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1. Positionyourforearmoveralacrosseballwithyourpalmfacingtheceiling.Note:Youcanplacethebottomballanywhereinthemeatofyourforearm,ideallyonastiffspot.
2. Positionanotherlacrosseballdirectlyoverthebottomlacrosseballanddriveitintoyourforearmusingyouroppositehand,effectivelysandwichingthetighttissue.
3.Maintaindownwardpressureusingyourlefthandwhileflexingyourrightwrist.
4. Fromhere,makecircles,flex,extend,andtrytomoveyourhandaroundinalldirections.Onceyoufeelsomechange,moveontoanothertightspot.
BandedWristDistractionwithVoodooWristSequence
Thebandedwristdistractionissimilartotheanklemobilizationsinthatyoureallyjustworkonoscillatinginandoutofrangetoimprovethedynamicsofthejoint.It’sasimplemobilizationthatisveryeffectivefortreatingwristpain.It’salsoagreatwaytoprepforanykindoffrontrackdemandingexercise.Forthebestresults,wrapyourwristwithavoodoobandandworkyourwaythroughthevoodoowristsequencemobilizations.
Improves:
JointMechanicsWristPain
Method:
Flossing
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VoodooFlossing
1. Hookabandaroundyourwrist.2. Slideyourhandacrossthemattocreatetensionintheband.
Thisdistractsyourwristjointintoagoodposition.Onceaccomplished,staplethebaseofyourhandtothegroundwithyourlefthand.
3. Blockingyourrightwristwithyourlefthand,lockoutyourelbow,extendyourrightarmoveryourrighthand.Fromhere,flossbackandforthinandoutofend-rangeuntilyoufeelsomechangeinthejoint.
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Startthewrapfromthebaseofyourhandandworkyourwayupyourforearm.Ataboutaquarterofthewayupyourarm,youcancrossthebandbackandforthoverthebandedarea,orworkyourwaybackdownthearm.Thekeyistocovertheareashowninthephoto.
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Onceyou’vewrappedyourwrist,tryplayingaroundwithdifferentmobilizationsbyforcingyourwristintocommonpositions.
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Combiningadistractionwithavoodoobandisalwaysagoodidea.Aswiththeelbowextension,blockyourwrist,lockoutyourelbow,andextendyourarmoveryourplantedhand,flossinginandoutofend-range.
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Thisvoodoobandwristmobilizationgetsagoldstarforeffectiveness.Thisshouldbethefirststopforkeyboardwarriorswhosufferfromstiffthumbsandwrists.Toexecutethistechnique,makeafistoveryourthumbandthenlockoutyourarmwhilebendingyourwristtowardtheground.Thiswillhelpungluethelaminatedtissuesthatsurroundyourthumbandwristcomplex,restoringslidingsurfacestothatregion.
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AREA5TRUNK
(PSOAS,LOWBACK,OBLIQUE)
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MobilizationTargetAreas:Psoas,lowback,abdominals,obliques,andQL
MostCommonlyUsedTools:SingleLacrosseBall
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DoubleLacrosseBallLargeBall(Softball,SmallDeflatedSoccerBall,KidsBall,etc.)Roller
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TestandRetestExamples:
GlobalExtensionOverheadPressHangingfromtheBar
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SquatandOverheadSquat
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LowBackSmash:SingleLacrosseBallIfyouhavelowbackpain,putthismobilizationatthetopofyourlist.
Bystickingasinglelacrosseballinthelowbackanduppergluteregion,youcaneffectivelyungluethematted-downtissuesthatcauselowbackpainandrestrictmovementandpositionalmechanics.
Itisbettertoperformthismobilizationwithyourfeetelevated,eitheronaboxorachair.Therearethreereasonsforthis.First,it’seasiertomobilizeinagoodpositionwithoutbreakingintooverextension.Second,youcangetmorepressureintotheball,whichisnecessaryforeffectingchangeinthetissue.Andthird,ittakestheslackoutofthemusculatureofyourtrunkandlowback.Youtakeupthesofttissueslackinyourlowerback,makingiteasiertomaintainaneutralspinalposition.
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Thegoalistoworkbackandforthfromthesideofyourhiptoyourspine,tryingtostayonthecrestofthepelvisandsuperiorglute.
Improves:
LowBackPainandStiffnessPositionMechanics(NeutralPosture)
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RotationalCapacity
Method:
PressureWaving(Side-to-Side)
1. Placethelacrosseballonyourlowerbackjustaboveyourpelvisandpositionyourfeetuponabox.It’simportantthatyoufocusonkeepingyourmidlineengagedsothatyoucanmaintainaneutralspinalposition.Ifyouoverextendbytiltingyourpelvis,whichisaverycommonfault,youwillonlymakeyourlowbackpainworse.
2. Slowlyshiftyourhipstowardyourleft.Thegoalistogrindbackandforthagainstthegrainofthemuscleandslowlysmashthetissueusingthepressurewavetechnique.
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Backtweak?Resetyourpelvis!Lowbackpaineitherstemsfromlonghoursofsittingwithpoor
posture,ormovingandliftinginacompromisedposition.Onceyouingraindysfunctionalmovementpatternsoradoptapoorpositionwhileintheseatedposition,lowbackpainturnsintoarealproblem.Youcantreattheissueusingmobilizationtechniques,butthemomentyoudefaultintoyourbadpositions,itflaresupagain.ThatiswhyIsaythingslike,“Thenumberonepredictorforlowbackpainisaprevioushistoryoflowbackpain.”Onceyouburnoutyourdutycycles,theissuepersists.Unlessyouaddressyourpositionandperformconstantmaintenanceontheproblemareas,it’salwaysanissue.
Ifyoudon’thaveaprevioushistoryoflowbackpain,ontheotherhand,thenumbertwopredictorofbackpainishavingapelvicrotationobliquitystemmingfromabacktweak.Forexample,ifyouweretotweakyourbackplayingsportsordoingwhatever,chancesaregoodthatonesideofyourpelvishasbeenrotatedoutofposition,creatingside-to-sidedifferencesinyourmobility.Soifyouhaveonehamstringthatisalottighterthantheotherpullingdownononesideofyourpelvisandyoutrytoliftalargeload,itcreatesarotationalshearonyourhipsandpullsyourpelvisintoabadposition,whichinturntweaksyourlowback.Youdon’tevenhavetobeliftingaheavyloadforthistooccur.Sometimeslowbacktweakshappenwhenyou’renotbracedandyourotateormovethewrongway.Regardlessofhowithappens,there’sareallysimpletechniquethatyoucanusetoresetyourpelvisintoaneutralposition.
Theideahereistouserotationandcounterrotationbypushingononekneeandpullingontheother.Thisactionfiresyourhamstringandhipflexoratthesametimeforthepurposeofresettingyourpelvicposition.Thegeneralprescriptionistoholdbothpositionsforfivesecondswhileresistingthepressurewithyourlegs,switchsidesthreeorfourtimes,andthenfinishbysqueezingaballbetweenyour
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kneesashardasyoucan.Thislaststephelpsresetthepubicsymphysis.
Toputitinsimpleterms,you’reusingyourmusclestorestoreanormalpelvicposition.Oftentimes,you’llhearapoporfeelthepelvis‘clunk’intoposition.
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LowBackSmash:DoubleLacrosseBallIfyouhaveastifflowerback,chancesaregoodthatyou’remissing
normalmotioninyourlumbarspine.Thismakesyouhighlyvulnerabletobacktweaks.Inthissequence,Ishowareallysimplemobilizationtorestorebasicspinalmotionandrelievestiffnesstoyourlowback.It’sverysimilartothelowbacksmash,butinsteadofworkingonthemusclesthattieintothearea,youtargetthemotionsegmentvertebraofyourlumbarspine.Theformerdealswithmusclesstiffness,whilethelatteraddressesjointmechanics.Butunlikeusingasinglelacrosseball,youdon’thavetoworryasmuchaboutoverextendingbecausetheballsupportsbothsidesofyourspine.However,thatdoesn’tmeanyoucanputyourabstosleep.Youwanttokeepenoughtensiontomaintainaneutralpositionandavoidtiltingyourpelvisasyoudropyourkneesfromsidetoside.
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Theideaistohiteachmotionsegmentofthespinestretchingfromthebaseofyourribcagetoyourpelvis.
Improves:
RelievesLowerBackPainLumbarJointMechanics
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GlobalRotationUnlocksStiffLowerBack
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1. Positionadoublelacrosseballonyourlowerbackbetweenthemotionsegmentsofyourvertebra.Toavoidbreakingintooverextension,keepyourmidlineengagedandyourhipsofftheground.Ahelpfulcueistothinkaboutcreatingalongspineasyoudropyourkneestowardtheground.Also,ifyouwanttoincreasethepressure,youcanpostyourfeetupontoaboxorchairorliftyourlegsintotheair.
2. Dropyourleftkneetowardyourrightsideandrotateyourhipsslightly.
3.Withyourmotionsegmentsstillblocked,rotateyourhipsanddropyourrightkneetowardyourleftside.It’simportantnottooverrotateandloseshouldercontactwiththeground.Rotatebackandforthfromsidetosideuntilyoufeelsomechangeandthenmoveupordowntothenextmotionsegment.
ObliqueSideSmashIfyou’rewalkingaroundwithatightlowback,youneedtomakesure
youaddressallofthetissuesthattieintothatlumbarregion.Oneofthebiggestmistakesthatyoucanmakeasanathleteistoonlymobilizetheareaoflocalizedpainandstiffness.Whileyouobviouslywanttoaddressanyuglinessintheareaswhereyoufeelmostrestricted,youalsohavetoworkonthesurroundingstructuressothatyoucanfeedsomeslacktothosetighttissues.Forexample,inthissequenceIdemonstrateaverysimplesidesmashthattargetstheobliqueandotherlateralunitsthattieintothelowbackstructurelikethehighgluteandtensorfasciaelatae.Inmostcases,thesetissuesareveryrestrictedandneedtobeungluedwithsomesmashing.ThebestwaytoaccomplishthatistopressurewavebackandforthoveraRumbleRoller(MobilityWOD.com)betweenyourribcageandhipbone.AlthoughtheRumbleRollerworks
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thebest,youcanalsousealacrosseballoranythingthatdigsintotheropeytissue.
Improves:
LowBackPainGlobalRotationLateralExtension
Method:
PressureWave
1. Startonyoursidewiththerumblerollerpositionedbetweenyourribcageandhipbone.
2. Rolltowardyourrightsideandtwistyourtorsoovertheroller,smashingyouroblique,QL,andhighglute.
3. Tomakethismobilizationmoreaggressive,youcanlengthenthetissuesbystretchingyourarmoverhead.
ClassicSpinalTwistTheclassicspinaltwistisaglobalmobilizationthatcatchesanything
thatistightinyourlowerbackregion.It’snotthefirststopyouwanttomakewhenaddressinglowbackandlumbarspineissues,butit’san
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easywaytorelievestiffnesstoanythingthatistightinthatarea.
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1. Lieonyourbackwithyourfeetonthemat.2. Keepingyourleftshoulderflushwiththemat,dropyourknees
toyourrightside.3. Cupyourrighthandoveryourleftknee,pullingittowardthe
mat,straightenyourleftarm,andturnyourheadtowardyourleftside.
Obviously,ifyoucanattachabandtoyourhipanddistracttowardyourfeet,itmakesitahundredtimesmoreeffective.
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LateralHipOpenerAthleteswithlowerbackpainwilloftenattackthingsfromthefront
andtheback,butomitworkfromtheside.Youmustapproachtheissuefromallangles.Performingthisbasiclateralsidebendisjustyoubeingresponsibleforyourglobalstiffness.Whatyou’llfindisthatyourobliques,ribs,andQLaretacked-downandreallytight,whichcontributestoyourpainandrestriction.Thisisaverybasicmobilizationthatyoucandropinafteraworkout,orasyou’rewatchingtelevision.It’ssimple.Thekeyistokeepyourhipsplantedonthegroundandyourtorsoandarmonthesameverticalplaneasyoufalltotheside.Imaginethattherearetwoparallelplanesofglassinfrontandbehindyourbodythatpreventyoufromfoldingforwardorfallingbackward.
Improves:
GlobalRotationLowBackPainandStiffness
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1. Fromthecrossed-leggedposition,pullyourrightfootoveryourleftknee.
2.Withyourrightlegholdingdownyourlefthip,bringyourleftarmoveryourheadandfalltoyourrightside.Keepyourtorsoandarmonthesameverticalplaneasyouleanoveryourrighthip.
LateralSideOpenerThisisjustavariationoftheprevioustechnique,whichmobilizesthe
lateralcompartmentencompassingtheoblique,QL,ribs,andhip.It’simportanttonotethatthismobilizationcanbeperformedonakeg,physioball,oramedicineballstackedonsomeplates.Justliketheprevioustechnique,youwanttoavoidtwistingasyoubendoveryourside.Addingrotationwillcauseyoutooverextend,whichisneverokay.
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1. Bendoverthekeg.2. Keepingyourmidlineengagedtoavoidrotating,reachyour
toparmoveryourheadandbendoverthekeg.
Ifyoudon’thaveakegorphysioballatyourgymorhouse,youcanstillperformthismobilizationbystackingamedballonsomebumperplates.
TargetedGutSmash:“TheJilly”Thisisoneofmyabsolutefavoritemobilizations.Iteachitto
everyone.ItcomesfromthewonderfulandtwistedbrainofJillMillerof
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“YogaTuneUp”fame.Thetrunkisahardworkingsystemthatisboundtogettight,
regardlessifyou’reorganizedordisorganized.Thesimplefactisyouspendalotoftimeandenergymaintainingandcreatingstabilitythroughyourmidline,whichcausesthelayersofyourabdominalstructure,particularlyyourpsoas,togettacked-downandstiff.Ifyou’rehangingoutormovingindysfunctionalpositions,thepsoasandsurroundingmusculaturehastoworkextrahardtostabilizeyourspine.
Thepsoasisabigbastardofamusclethatcrossesfromyourdiaphragmandlumbarregionofthevertebralcolumntoyourpelvisandleg.Ithasthesupremeresponsibilityforstabilizingthespine,flexingthehip,aswellaspoweringrotation.Soifitgetstightandtacked-downtothesurroundingstructures,it’sgoingtocausealotofproblems—likeaninflamedlowerbackorcruddymovementpatterns.Thisisanotherreasonwhyyouwanttoavoidsittingforextendedperiodsoftime.Withyourhipsclosedandmusclesofyourprimaryengineturnedoff,yourpsoashastoworkreallyhardtokeepyourspinestabilized.
Thinkaboutitlikethis.Imaginebendingyourarm90-degreesandthenhavingsomeonepullonyourhand,puttingalow-gradetugonyourbiceps,forsixhours.Whatdoyouthinkisgoingtohappentoyourbiceps?Itwillgetbrutallytight,causingacutepainatyourelbowandshoulder.Thisisexactlywhathappenstoyourpsoaswhenyousitforalongtime.Yourpsoasisunderconstanttensiontomaintainanuprightposition,causingyourhipsandlowbacktohurt.ThisisoneofthereasonsIencouragepeopletousesomekindoflumbarbacksupportthatforcesyouintoaneutralposition.Inaneutralpositionyourpsoasisn’toverburdenedtryingtomaintainnormallumbarcurves.
Alwaysprioritizeoptimalspinalmechanicsbyenforcinggoodpositions.Youalsohavetofeedsomelovetothelargemusclethatsupportsthesestructures;otherwiseyouwillendupinpain.Inthefollowingsequences,Idemonstrateafewdifferentoptionsthatyoucanusetorestoresupplenesstoyourpsoas.Pleasenotethattheseare
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acutetargetedapproachesaimedatreleasingthesuperficiallayersofstiffness.Togetthebiggestimpactonpsoas,aswellashammerthesurroundingabdominaltissues,usetheglobalgutsmashdemonstratedinthesubsequentsequence.
Improves:
LowBackandHipPainOptimalSpinalMechanicsStabilizationoftheSpineFlexionandExtensionoftheSpineandHipRotationCapacity
Method:
SmashandFlossPressureWaveContractandRelax
PsoasSmashandFloss—Option1Althoughthismobilizationrepresentsthelowestformofpsoas
smashing,it’snotabadplacetostart,especiallyifyou’veneversmashedyourpsoasbefore.Executingthisfirstoptionwillhelpprepareyouforthemoretortuousmobilizations,aswellastapintosomeofthesuperficiallayersofthemuscle.
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1. Positionalacrosseballacoupleofinchestotheoutsideofyourbellybutton,andthenusebothofyourhandstopushtheballintothelateralstructuresofyourabdominals.
2. Havingtacked-downapieceofyourpsoas,bringyourkneeupandtrytoflossaroundtheunderlyingbellytissuesunderneaththeball.
3. Dropyourrightkneeouttotheside,keepingdownwardpressureontheball.Fromhere,youcanmoveyourkneefromsidetoside,straightenyourleg,ormoveontoanotherareaofyourpsoas.Thegoalistojustfindanareathatfeelspainful,tack-downthetissue,andthenapplyaflossingelement.
PsoasSmashandFloss—Option2
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Thisisthesameideaasoption1,butinsteadofusingyourhands,youpositionakettlebelloverthelacrosseballtogetmoreacutepressureintothearea.
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1. Positionalacrosseballacoupleofinchestotheoutsideofyourbellybutton,targetingyourpsoas,andthenpositionthebaseofakettlebellovertheball.
2.Withthekettlebellsmashingtheballintoastiffspotonyour
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psoas,straightenyourlegandbeginflossingaroundthetacked-downtissue.
3. Elevateyourknee.Fromhere,youcanexternallyandinternallyrotateyourleg,aswellasflexandstraightenyourkneeuntilyoufeelsomechangeinthetissue.
PsoasSmashandFloss—Option3Thisoptiongivesyouaslightlydifferentstimulusbyplacingyour
legsuponabox.Thistakesabitoftensionoutofthepsoas,whichallowsyoutopenetratedeepintothepelvicarea.Theideahereistojustextendandflexyourlegandpulltensionintosomeoftheneuraltissues—likethesciaticnerve—toensurethenervesareflossingsmoothlythroughthepsoasmeattunnel.
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1. Positionalacrosseballintoyourpelvicareajusttotheinsideofyourhipbone.
2. Next,addpressurebypositioningthebaseofthekettlebellovertheball.
3.Withtheweightofthekettlebelldrivingtheballdeepintoyourpelvicarea,straightenyourlegandflexyourfoot.Thisallowsyoutoflossaroundsomeofthestiff,tacked-downtissueofyourpsoas.
4. Continuetoflossaroundthetacked-downneuraltissuesbyextendingyourrightfoot.
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TargetedGutSmashThetargetedgutsmashallowsyoutopenetratedeeperintothe
superficiallayersofthepsoasandsurroundingabdominaltissue.Althoughyou’retyinginsomeofthemusculaturethatrelatestothepsoas,it’sstillatargetedapproachbecauseyou’reusingthepointofthelacrosseballorsoftballtotack-downtighttissues.Youcanuseasmashandflossapproachbymovingyourlegaround,oryoucanrollfromsidetosideandexploretheoutsideandinsidelayersofyourabdominalmusculature.
Basicallyanythingthatmakesyoufeellikevomitingisprobablyworthspendingsometimecrushing.
1. Laydownovertheball,positioningitjusttotheoutsideofyourbellybutton.
2. Afterfindingastiffspot,takeinabigbreath,holditforafewsecondsandthenexhale,relaxingintotheball.Withyour
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psoasandsurroundingtissuetacked-down,flossarounditbycurlingyourleftheeltoyourbutt.Youcanalsomoveyourlegfromsidetoside.
3. Stillpressuringyourweightintotheball,straightenyourlegandthenrotateyourbodyslowlytothesidetogetapressurewaveeffectacrossthetissue.
GlobalGutSmashAsthenameimplies,theglobalgutsmashhitsalloftheabdominal
musculaturesurroundingyourpsoas.Thinkofitlikethis:Usingalacrosseballtargetsonepieceofyourpsoaslikeachiselattacksstone;theglobalgutsmashisliketakingasledgehammertoalltheabdominalmusculatureandtissuesurroundingthepsoas,yourilliacisandiliopsoas.Remember,youneedthesemusclestoslideandmoveoveroneanotherunrestricted.Iftheyarematted-downandadhered,theentirekineticsystemiscompromised.
Thefactisthatwenotonlyrelyonthesemusclestostabilize,flex,androtatethespineinourday-to-daylives,wespendatonofourstrength-and-conditioningeffortslearningtocreateandmaintainmaximumtrunkstiffness.Yetwedonothingto“unstiffify”thearea.Tobeafullyfunctioningelitewarriorleopard,thattissueneedstobelikeafiletmignon,notagrislypieceofbeefjerky.
Thismobilizationisespeciallyimportantifyou’vehadanykindofabdominalsurgery.ProcedureslikeaC-sectionorappendectomyleavealotofscarredlayersoftissuethatneedungluing.Moreover,ifyouhaveahistoryoflowerbackpain,orifyouhavetositdownforlongperiodsoftime,thismobilizationgetsagoldstarandshouldbeplacednearthecenterofyourmobilitytarget.
Tocorrectlyexecutetheglobalgutsmash,usealargeballthathassomepliability.Youcanuseakid’sball,whichislikeaminiphysioball,
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asoccerball,whatever.TheharderballshouldbereservedforvoodooleopardJedi’s.Asyouwillrealize,thismobilizationisnotpleasant.Sodon’tpassoutinthebackcornerofthepaincaveorvomitonyourlivingroomfloor.That’snotcool.Remember,ifthelayersofyourabdominalmusclesaresliding,astheyshould,youwillhavelittlepainorvisceralsymptoms,achiness,pulling,orburningsensations.Itwilljustfeelnormal.However,ifyou’reatacked-downmess,expectsomepainanddiscomfort.Tenminutesistheminimumcommitmenttoeffectchange,soponyup.
Note:Don’tdothismobilizationbeforeanyseriousheavylifting.Thelastthingyouwanttodoismonkeyaroundwithyourspinalmechanicsbeforeyoumaxdeadlift.WhileIdon’tthinkitwouldcauseinjury(infact,youmayexperiencegreatexercisingafterthismobilization),it’sbettertobesafeandsaveitforaftertheworkout.
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Improves:
LowBackandHipPainSlidingSurfacesinAbdominalMusculature
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OptimalSpinalMechanicsStabilizationoftheSpineFlexionandExtensionoftheSpineandHipRotationCapacity
Method:
PressureWaveSmashfromSidetoSideContractandRelax.(Takeabigbreathin,holdit,andpresstheballdeeperintothetissue.)SmashandFloss
Thetargetareafortheglobalgutsmashcoverstheregionfromthetopofyourhipbones,aroundyourpelvis,uptoyourdiaphragm,andaroundyourribcage(basicallyyourentireabdominalsection).
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1. Layovertheball,positioningitbetweenyourhipboneandribcage.
2. Togetthebestresults,youneedtopenetrateintothebasementlevelofyourtissuesbysinkingallofyourweightintotheball.Toaccomplishthis,takeabigbreathin,holditforafewseconds,andthenexhale.Asyoubreatheout,relaxyourweightovertheballandsinkdeeperintoyourgutasifyouwereapieceofmeltedcheese.
3. Aftergettingyourfullweightontheball,slowlypressurewave.Ifyoufindatightspot,youcancontractandrelaxbyholdinginairandthenexhalingtosinkfurtherintothebottom,orimplementasmashandflosstechnique.Thekeyistospendatleast10minutesonthearea—5minutesoneachside.
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AREA6POSTERIORHIGHCHAIN(GLUTES,HIPCAPSULE)
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MobilizationTargetAreas:Hip(glutes)andhipcapsules
MostCommonlyUsedTools:SingleLacrosseBall
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RogueMonsterBandRoller
TestandRetestExamples:SquatandPullingPositionLungeandSplit-Jerk
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GluteSmashandFlossAlthoughthereareseveralhabitsthatcreatestiffnessinthehigh
posteriorchain,therearetwothatreallymessyouup:sittingisone,andassuminganopenfootstanceistheother.Sittingcreatesaninordinateamountofasslamination,soifyoutakealongflight,driveinacarforextendedperiodsoftime,orsitatadeskforaliving,youhavetoconstantlyworkonrestoringslidingsurfacestothetacked-downquagmirethatisyourbutt.Thesecondissue,whichcanrunparallelorseparatetothesittingparadigm,isifyoustandorwalkaroundwithyourfeetturnedout.Ifyou’reinafullyexternallyrotatedpositionwithyourfeetangledout,thetissuesofyourposteriorhighchainarepermanentlytrappedinashortenedstate.Theresult:Yourhipexternalrotatorsgetsmokedandalotoffullrangemovementsbecomeuntenable.
Wantoneofthebestmethodstoungluethelaminatedtissueofyourbutt?Jamalacrosseballinthesideofyourgluteandfindanuglyareaoftrashedtissue.Thenusethethreeslidingsurfacetechniques—pressurewave,smashandfloss,contractandrelax.Don’tfeellikeyouneedtoovercomplicatethismobilizationbytargetingspecificmuscles.Peopleliketotellyou,“Hityourglutemeadorshorthiprotators.”Ifyourlastanatomylessonwasdissectingafrog,thisonemightleaveyouatadclueless.What’simportantisthatyoufindyourbusinessandputinsomequalitativework,stayingonthetightareauntilyoumakechange.Fundamentalstuff.
Aswithotherlargemusclegroupmobilizations,youdon’tneedtocovertheentiregluteregioninonesession.Setatimerfor5minutesacheekandputinsomework.You’llbesurprisedwhatadifferenceitmakes.Totestandretest,employthebuttacuitytest.It’seasytodoandilluminating.Spend5minutesononebuttcheekandthenstandupandsqueezeyourglutesashardasyoucan.Whatyou’llfindisthatthesideyoumobilizedcontractswithalotmoreforcethantheother.Whatdoesthatmean?Youjustgotalittlebitstrongerandmorepowerful.It’slikea
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freesuperpower.
IMPROVES:
HipExternalRotationCapacityLowBackandHipPainHipandTrunkExtension
METHODS:
ContractandRelaxPressureWaveSmashandFloss
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Positionalacrosseballinthesideofyourhip.
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Withtheballtackingdowntheunderlyingmuscle,movethesurroundingtissuearoundtheareabyexternallyrotatingyourleganddroppingyourkneetothemat.
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Continuetoflossthetacked-downtissuebypullingyourkneeintowardyourcenter.
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Inadditiontosmashandflossingwithinternalandexternalrotationoftheleg,youcantryslowlyrollingsidetosideacrossyourglute.Withthisyouwanttoreallyfocusonpancakingacrossthegrainofthetissueinapressurewavefashion.Ifyoustumbleacrossaparticularlypainfulareaintheprocess,youcancontractandrelaxuntilyougettothebottomofthetissue.
HighGluteSmashandFloss
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Yourglutesareresponsibleforextendingyourhipsandtrunk.Whenthesetissuesgettight,generatingforcethroughyourprimaryenginebecomesdifficult.Thinkaboutitlikethis:Ifyoucan’topenyourhipstofullextension,theonlywaytoachieveanuprighttorsoistooverextend,forcingthemusculatureofyourtrunkandlumbarregiontostabilizearoundyourbadposition.Whathappens?Youloseyourabilitytogenerateforceandyouendupwithlowbackandhippain.Bysimplyungluingthemusculatureofyourhighgluteandbuttregion,youcanresolvealotofyourpositionalmechanicsandpainupanddownstream.Inmostcases,tenminutesofqualitativesmashingallowsyoutoreclaimaneutralposture,createsufficientexternalrotationtorque,andgenerateforcethroughyourprimaryengine.Notonlythat,youfeedslacktothetissueupstream,relievinglowbackpain.
Forthebestresults,postyourfeetontoaboxorabench.Thiswillallowyoutocapturethehighgluteregionunderneaththebackandiliaccrestofyourhip.Inaddition,elevatingyourfeetallowsyoutogetmorepressurethroughtheball.Italsoallowsyoutofeatherfromsidetosideacrossthegrainofyourmuscle,whichisthebestwaytobreakupthetissueandrestoresupplenesstotheregion.
Note:Thismobilizationisoftenusedinconjunctionwiththesinglelacrosseballlowbacksmash.
IMPROVES:
SlidingSurfacesExternalRotationCapacityLowBackandHipPainHipandTrunkExtension
METHODS:
PressureWave
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SmashandFloss
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1. Positionalacrosseballonyourupperglutetotheoutsideofyoursacrum.Toincreasethepressureandpreventdefaultingintoanoverextendedposition,positionyourfeetupontoabox.
2. Curlingyourleftheelintothebox,slowlyrolltowardyourrightside,smashingallthetissuesacrossyouruppergluteregion.Thegoalhereistopressurewaveacrossthegrainofthetissue.Ifyoufindareallystickyspot,flossaroundthetacked-downtissuebypullingyourkneetoyourchest,andinternallyandexternallyrotateyourleg.
SideHipSmashingThesidehipsmashisanothereasywaytorestoregoodhipfunction,
aswellasfeedsomeslackupstreamanddownstreamofyourprimaryengine(hip).Therearetwoareasthatyou’retryingtocapturewiththis
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mobilization.Asyoucanseefromthephotos,youstartontheposteriorregionoftheupperglute,whichcomesintothetopofthehipbone,andripacrossthatmuscleintoyourhipflexorwadnearthefrontofyourhip.Thismassrangingfromyourposteriorglutetothefrontofyourhipgetschronicallystiffandadaptivelyshort.I’mnotgoingtolie.Smashingalacrosseorsoftballacrossthisstifftissueishorrible.Ifyou’reinpublic,youmightneedtocoverupandhidethatpainface.
IMPROVES:
HipFunction(Flexion,Extension,Rotation)LowBackandHipPain
METHODS:
PressureWaveContractandRelax
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1. Positionaballintotheoutsideofyourhighglute,justbelowyourhipbone.
2. Rollontoyourbelly—distributingasmuchweightaspossibleintotheball—andsmashthetissueacrossthemusclefiber.
3. Continuetorollontoyourside.Forprivacy,youshouldusebothofyourarmstocoverupyourpainface,blockingitfromview.Nobodyneedstoseethat.
Single-LegFlexionwithERBias—Option1Thismobilizationfitsperfectlyintoourmodelofmobilizingwithinthe
contextofmovementswe’retryingtochange.Ifyouglanceatthephotosyou’llnoticethatI’messentiallymobilizingthebottomofthesquatonelegatatime.Itdoesn’tneedtobeanymorecomplicatedthanthat.IfItrieddescribingwhat’shappeninginthehipinclassicterms,itwouldholdzeromeaning.ButifyouunderstandthatI’mjustsquattingonelegatatimeandtryingtomobilizethebottomofthesquatposition,itbecomesverysimpleandeasytounderstand.Thereispurposeandintentionthatgoesalongwiththemobilization:IfIdothis,Iwillsquatbetter.
Here’showtoachieveoptimalresults:First,youhavetoapplymotiontothismobilizationbyhuntingouttightcornersandthenoscillatinginandoutofthosevectors.Don’tjustthrowyourlegup,dropyourkneeout,andthenhangout.Ifyou’retightinthatfirstposition,trycapturingthetightpiecesofyourhipcapsulebydrawingsmallcircleswithyourelevatedhip.Onceyoufeellikeyou’vemadesomechange,turnawayfromyourelevatedlegorrotateyourbellybuttontowardyourkneewhileshovingyourkneeout.Youcanalsoshootyourhipsbackandextendyourleadleg,whichtiesinthehamstringandallowsyoutohitadifferentcornerofthehip.Toputitsimply,youwanttocaptureall
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thedifferentpiecesofthetissuebymovingyourhipintodifferentpositions,andthen“breakthepaperclip”bymovinginandoutofend-ranges.
Thesecondkeyistoconsiderpropersquatmechanicsasyouhuntaroundfortightcorners.Forexample,themostcommonfaultwiththismobilizationistoletyourfootcomeoffthegroundasyoudriveyourkneeouttotheside.Althoughthisisagreatwaytocapturesomeelementsofyourhipthatmightbetight(somethingthatIdemonstratelater),itdoesn’tnecessarilyfitintothismobilizationpiece.Thereason?Themomentyourfootcomesofftheground,youstartbleedingtorqueoutofyourankleandbiasingadifferentrange,whichdoesnotrepresentpropersquatmechanics.Staplingyourfoottothegroundallowsyoutotieinyouranklerangeandmostcloselyrepresentswhatyou’retryingtochange,whichisafootflatmovementinaweight-bearingsquatsituation.Thesamerulesapplytootherfaultsliketrackingyourkneeoveryourfootandbreakingatyourlowerbacktohitcertaincorners.Ifitdoesn’tmakesensemechanically,don’tdoit.
IMPROVES:
BottomoftheSquatDeadliftSetupOverallHipFunctionHipFlexionwithExternalRotationLowBackandHipPain
METHODS:
Paper-clipping(Oscillation)ContractandRelaxSmashandFloss
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BandedDistractionAlthoughthismobilizationwillprovidesomeradicalchangewithout
adistraction,it’salwaysbettertouseabandwhenpossible.Creatingadistractioncanmultiplytheeffectivenessofthemobilizationbyafactorof4or5.Withthismobilization,youcancreateadistractiontothehipintwodifferentdirections.Youcandistractlaterally,pullingyourhipintothesideofyourcapsule,oryoucandistracttowardyourposteriorend,pullingyourhiptothebackofyoursocket.There’snowrongway.Theideaistochangetheorientationofthedistractionsothatyoucanmagnifythestretchandclearanyimpingementthatyoumayhave.
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Single-LegFlexionwithERBias—Option2Thesingle-legflexionwithexternalrotationbiasactsasatwo-for-
onemobilization:You’recapturingaflexionwithexternalrotationpiecewiththeleadlegandanextensionpiecewiththebackleg.Alotofathletes,especiallypowerliftersthesizeofhighwaydemolitionmachines,arerestrictedinextensionwhenexecutingthismobilizationonthefloor,whichpreventsthemfromdroppingintodeepflexioninthefront.Ifthathappens,mobilizingwithyourleadfootuponaboxwillgiveyouamuchbetteroutcome.
Asidefromelevatingthefoot,allthesamerulesapply:Mimicthemechanicsofthesquatbykeepingyourleadfootstraightandpinnedtothebox,huntoutyourstiffcornersbyforcingyourhipintodifferentpositions,andapplythepapercliptechniqueasyouscourinandoutoftightareas.
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1. Postyourleftfootontheboxandpinittothesurfacewithyourlefthand.Tomobilizearoundagoodsquatstance,keepyourleadshinverticalandyourfootstraight.
2. Keepingyourleftfootstapledtotheboxusingyourlefthand,slideyourrightfootstraightbackanddropyourleftkneeouttotheside.
3. Rotatetowardyourelevatedknee.Thisforcesincreasedknee-outpositioningonyourleftlegandbiasesanopenhippositiononyourrighthipandleg.
4. Tobiasmorehipflexion,rotatetowardyourrightanddropyourchesttowardthebox.
5. Continuetohuntforstiffcornersbydrivingyourhipsback.
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Thiscapturesthebackofyourhipandbiasesyourhamstringintothemobilization.
6. Havingloadedyourhipintoanewposition,slideforwardandscourfornewareasofstiffness.
BandedDistractionIfyouhaveaband,useit!Applyingadistractionwilldramatically
increasetheeffectivenessofthismobilization.Aswithoption1,youcandistractyourhiplaterallyortowardthebackofthecapsule.
HipExternalRotationwithFlexion—Option1Inthepreviousmobilizationelements,youemphasizedflexionfirst,
andthenaddedexternalrotationasatensioner.Inthisseries,youdotheopposite.Ifyouglanceatthephotos,you’llnoticethatIemphasizeexternalrotationfirstandthenloadthepositionwithflexion,which
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providesaslightlydifferentstimulus.Asyoucansee,thismobilizationisverysimilartotheclassicyogapigeonpose,butwithakeydifference:We’renevergoingtocollapseintoaflexed,forward-roundedposition.Inadditiontocompromisingspinalmechanics,theflexed,forward-roundedpositiondoesn’tgiveyouthecreativeleveragetoscourintothedeepcrevicesofyourstiffness.Byplacingonehandonyourkneeandblockingyourfootwithyouroppositehand,youcanloadforwardwithaflatbackandhuntfortightcornersbyrotatingsidetoside.
Letmecautionyouhere:Ifyoucan’tpositionyourlegperpendiculartoyourbodybecauseyou’rerestricted,oryouexperiencekneepainatanypoint,stopwhatyou’redoingandimplementoneofthesubsequentvariations.
IMPROVES:
BottomoftheSquatDeadliftSetupOverallHipFunctionHipFlexionwithExternalRotationLowBackandHipPain
METHODS:
ContractandRelaxPaper-clipping(Oscillation)
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Postyourlefthandonyourleftknee,sprawlyourrightlegback,andlockoutyourarms,makingsuretokeepyourshouldersback.
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Keepingyourbackflat,loweryourchesttowardtheground.
Withyourrighthandblockingyourfoot—whichpreventsyourleftfootfromslidingunderneathyourbodyandlosingtensioninthestretch—rotatetowardyourleftsidetohitadifferentcorner.
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Rotatetowardyourrightsideandtrytogetyourbellybuttonoveryourleftfoot.
HipExternalRotationwithFlexion—Option2ThisisthefirstmobilizationthatIrecommendtopeoplewho
experiencelateralkneepaininthefirstposition.Ifyou’resotightyou’renotflexibleenoughtogetyourkneetotheground,youenduppullingyourlateralkneejointapartasyouloadyourlegintoflexion.Bypostinguponyourfootandthenlettingyourkneedropouttotheside,itsolvesalotoftheknee-gappingissuesthatcausesyourkneetoflareup.Notonlythat,thepositionismucheasiertogetintobecauseyou’renotasrestrictedbyyourbackleginextension.
Note:Ifyoucontinuetoexperiencepaininyourkneeorankle,don’ttrytobetoughandgrindthroughit.Thereareotherwaystoapproachthissamemobilizationwithoutblowingoutyourkneeorputtingstressonyouranklejoint.Consideroptions3,4,and5.
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HipExternalRotationwithFlexion—Option3Thisisanotherhipexternalrotationwithaflexionoptionthatyoucan
implementifyouexperiencelateralkneepain,orstruggletogetintoanoptimalpositionfromtheground.Evenifyou’renotlimitedbyrange,positioningyourleadlegonanelevatedsurfaceisagoodoption.Althoughittakesonthesameshapeasthevariationspreviously
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demonstrated,itprovidesaslightlydifferentstimulus.Withyourleadlegelevated,youcangetalittlebitmorehiprotation,andaddamoreaggressiveflexionload.
Postyourrightfootontheleftsideofthebox,sprawlyourrightlegback,andletyourrightkneedroptotheside,positioningyourrightlegacrossthebox.Withyourlowerlegperpendiculartoyourbody,postyourlefthandonyourrightfoot,pinningitinplace.
Placeyourrighthandonyourrightknee.Toincreasethestretch,flexforwardwithalevelback.Fromhere,youcanapplythepapercliptechniquebyoscillatinginandoutofend-rangebyfoldingforwardandpushingyourselfup.
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Turntowardyourleftandtrytogetyourbellybuttonoveryourfoot.
Keepingyourleftfootpinned,rotatetowardyourright,positioningyourchestoveryourrightknee.
Tohitthedeepcornersofyourhipandcapturesomeofthathighhamstring,dropyourleftkneetothematandfoldforward.Thispositionshouldbereservedforsuppleninjas.
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HipExternalRotationwithFlexion—Option4Therearealotofathleteswhoaresostifftheycan’tgetintoanyof
thepreviouslydemonstratedpositionswithouttheirkneejointrippingapart.Ifyoufallintothatcategory,youneedtoaddressthestiffnesswithsomequalityquadandhipsmashing,andyouneedprotectyourkneejointbydroppingyourfootoffabox.Thistakessomeoftherotationaltorqueoffyourjointsothatyoucanexploreyourbusinesswithoutpain.
HipExternalRotationwithFlexion—Option5Here’sthelastoptioninthehipexternalrotationwithflexionseries:
Cradleyourkneetoyourchestandaddaflexionloadbyleaningforward.Thisallowsyoutobiasexternalrotationofyourhipwithout
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challengingyourkneejoint.
OlympicWallSquatwithExternalRotationThisisanotheroldiebutgoodiehipmobilizationthatworksonflexion
andexternalrotation.Creatingalateraldistractionatyourhiporwrappingabandaroundyourkneestoaccountforyourhipcapsulewillcreatealargerimpact;somethingthatyou’llfindistruefortheotherOlympicwallsquatvariations.
IMPROVES:
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FlexionandExternalRotation
METHODS:
ContractandRelax
1. Positionyourbuttasclosetotheboxaspossibleandassumeasquatstancewithyourfeetpositionedjustoutsideshoulder-width.Yourshinsareverticalandyourfeetarestraight.
2. Throwyourrightlegoveryourleftknee.3. Toincreasetheaggressivenessofthestretch,pulldownon
yourrightinstepwithyourlefthandandslideyourrightfoottowardyourhip.Useyourrighthandtopushonyourrightknee.
ExecutiveHipMobilizationAreyousittinginachairasyoureadthisbookrightnow?Ifthe
answerisyes,youshould1)beashamedofyourselfand2)atleastmakethebestofabadsituationandgetsomethingdone(i.e.,stickaballintothesideofyourhip,underneathyourhamstring,orbiassomeexternalrotation).
WarriorsintheSuppleLegionunderstandthetoxicimpactthatsitting
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hasontheirperformanceandwilldoallintheirpowertoavoidit.However,sometimesyoujustcan’t.Ifyou’retrappedatthedeskorshackledintoaBoston-to-LAXwindowseat,usethefollowingstretchestoworkonyourhipfunctionandtrytoreversetheslowpendingdeathtoyourmobility.
Obviously,therearemuchbetterwaystoworkonyourhipmobilitythansittinginachairandtryingtostretch!Butsomethingisbetterthannothing,soputtingyourhipintothesepositionsandapplyingthecontractandrelaxmethodisdefinitelyusefulifyou’restuckinachair.
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1. Establishaneutralposturesittingpositionandthencrossyourrightfootoveryourleftknee.
2.Withyourrightlegbiasedintoexternalrotation,applyaflexionloadbyfoldingforwardfromyourhipswithyourbackflat.
3. Usingyourlefthandtokeepyourrightfootfromslidingoffyourleftthigh,pushyourrightkneetowardthefloorandlockoutyourarm.Thishelpstieinsomeofthesideabdominalandlowbacktissuesintothestretch.
4. Stillpushingyourkneetowardthefloorandkeepingyour
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backflat,rotatetowardyourrighthandandloweryourchesttowardyourknee,capturinganotherpieceofyourhip.
ExecutiveHipWorkaroundSometimescrossingyourfootoveryourkneeandaddingforward
flexionwillcauselateralkneepaininpeoplewhoaremissingkeyrangesofmotion.Ifthathappens,wrapyourarmaroundyourlegandcradleyourkneetoyourchest.Thiswilltakestrainoffyourjointandallowyoutorotatefromsidetosideandapplyloadwithoutpain.
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GentleHipDistractionWhenItreatpeoplewitharthritisorworkwithanathletewho
tweakedhishiporknee,Igenerallystartwithasimplebandedjointdistractionmobilization.Inthesesituations,peoplearedealingwithsomeboneonbonecontact(i.e.,femurrubbingagainstthehipjoint)andinflamedtissuethatcausesalotofpainanddiscomfort.Bywrappingabandaroundtheirankleandaddingsometension,youcaneffectivelyun-impingetheirhipandgivejointssomeroomtobreathe.Withanyluck,
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youwillalleviatepainandresetthejointtothenormal,idealposition.
IMPROVES:
HipandKneePainArthriticorInflamedKneesandHipsHipFunction
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1. Hookabandaroundthetopofyourfootandthenwrapitaroundthebaseofyourheel.
2. Createtensioninthebandandthenpropyourfootontoafoamroller.Thiswillhelpkeepyourhipinaneutralpositionandmaximizethedistractionforcethroughtheankle.
3. Toencourageaneutralpelvicpositionandhelppreventdefaultingintoanoverextendedposition,curlyourfreelegintighttoyourbody,keepingyourfootonthemat,andlieback.Theideaistorelaxyourlegandallowthebandtopullanddecompressyourjoints,givingyourkneeandhipsomebreathingroom.
HipCapsuleMobilization—Option1Remember,it’snotjustyourmusclesthatgettight.Yourjoint
capsulesystemaccountsforahugechunkoftissuerestriction.Here’sanexample:Sayyouexperienceanimpingementatthefrontofyourhipswhenyousquat,restrictingyourrange-of-motion.ThisiswhatIrefertoasa“flexionwall,”whichisyourfemurrunningintothefrontofyourpelvis.Inordertoreachend-range,younowhavetocompensatebyturningyourfeetoutoroverextending.
Ifthathappens,oneofthefirstthingsyoushoulddoisresetthepositioningofyourhiptothebackofthesocket.Accomplishthisbyusingthehipcapsulemobilization.Byaligningyourkneedirectlyunderneathyourhipandloadingyourweightoveryourfemur,youcandrivetheheadofyourfemurintotheposteriorcapsuleandrestorenormalhipfunction.It’saquickanddirtywaytoimprovetheefficiencyofyourhipmechanicswithouthavingtogoseeaphysicaltherapist.
Thegoalhereistospendatleasttwotothreeminutes(orlongerifpossible),ideallyusingabandtodistractthehipintoagoodposition.To
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measureyourresults,youcantestandretestbysquattingorbyliftingthekneeyoumobilizedtowardyourchestfromthestandingposition.You’llmostlikelyfindthatsimplyresettingyourhiptothebackofthesocketdramaticallyimprovesyourhipflexion.
Note:WesecretlycallthistheDonnyThompsonWorld-Record-BreakingSquatTechniquebecausehewasabletoreclaimabetterpositionandsmashtheworldrecordsquatsimplybymobilizinghishipcapsule.Hedidthisafterfailinginthreepreviousattempts.Implementingthishipcapsulemobilizationistheonlythinghechangedashepreparedforhisfourthattempt.Amazing.
IMPROVES:
SquatandPullingMechanicsFlexionandExtensionoftheHipsIntra-ArticulationoftheHip(InternalandExternalRotation)ProperHipFunction
METHODS:
Paper-clipping(Oscillation)ContractandRelax
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HipCapsuleExternalRotation—Option2
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BandedDistractionAlotofpeoplewillfeelanimpingementinthefrontoftheirhipwhen
executingthismobilization.Here’swhat’shappening:Theheadofyourfemurispositionedtotheanterioredgeofthesocket,pinchingsometissuebetweenyourfemurandacetabulum(thehousingofthehipjoint).Ifthishappens,mobilizingwithoutabandissimplyawasteoftime.Tomakeanimpactonthehipcapsule,wrapabandaroundyourhipcreaseandcreatealateralorposteriordistraction.Thiswillclearanyimpingementthatyoumayhaveinthefrontofthecapsule,allowingyoutodropyourhiptothebackofthesocket.
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HipCapsuleInternalRotationInternalrotationcapacityiscriticalforcreatingstabilitywhenyour
legisbehindyou.Italsoplaysaroleincreatingtorquewhenyourlegsareinflexion,likewhenyourkneeisintheoutpositioninthebottomofasquat.Tohelpyouunderstandthis,thinkofinternalrotationasanexpressionofyourcapsularslack.Inotherwords,ifyou’remissinginternalrotationrange,youwon’tbeabletoexternallyrotatewhenyourlegisflexion,likewhenyou’resquatting;orinternallyrotatewhenyourlegisbehindyouinextension,likewhenyou’rerunningorperformingasplit-jerk.Essentially,withoutthis,youwon’tbeabletocreatemechanicallystablepositionsorgeneratepowerthroughyourprimaryengine.
Inthissequence,Idemonstrateaveryeffectivewaytorestoreinternalrotationcapacityusingtheexactsamesetupasthehipcapsulemobilization.Butinsteadofbiasingexternalrotationbykickingyourlegacrossyourbody,youswingyourlegtotheoutsideofyourbodyandhookyourfootonaweightsuchaskettlebell.
IMPROVES:
InternalRotationTorque
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ExternalRotationTorqueCapsularSlackHipFunction
METHODS:
Paper-clippingContractandRelax
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CueingInternalRotationWithDistractionIftheheadofyourfemurisjammedintoyourhipcapsule,it’sdifficult
toworkonrestoringorimprovingrotationalhiprange-of-motionusingthehipcapsuleinternalrotationmobilization.Forsomepeople,wrappingabandaroundtheirhipandapplyingalateralorposteriordistractionisnotenoughtoun-impingetheirfemurfromtheirhipsocket.Theystillfeelaradicalpinchatthefrontoftheirhipthatpreventsthemfromcorrectlyperformingthehipcapsulemobilization.Ifthathappens,youneedtocreatespacewithinthehipcapsulebypullingthejointapart.
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Ifyouglanceatthephotos,you’llnoticethatIaddadistractionfrommyankle,rollontomystomach,andthenactivelyinternallyrotatemyfoot.Thisistheequivalentofdistractingyourarmoverheadandthenactivelyworkingonexternalrotation.Butinthiscase,you’reworkingonimprovinginternalrotationcapacitieswithyourleginextension,whichisthestablepositionforyourhipwhenyourlegisbehindyourbody.
IMPROVES:
HipInternalRotationHipPainandHipImpingement
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1. Hookabandaroundthetopofyourfootandthenwrapitaroundthebaseofyourheel.
2. Rollontoyourstomach.Thisbiasesyourlegintoextension.3. Keepingyourlegrelaxed,activelyinternallyrotateyourleg.
OlympicWallSquatwithIRBiasThisisanothermobilizationthatimproveshipinternalrotation.From
yourback,it’shardertoapproximatethehipintothebackofthesocketasyouinternallyrotate,sothismobilizationislesseffectivethantheprevioustechnique.However,it’sstillaveryusefulideaandsomethingthatcanbeusedinconjunctionwiththeotherOlympicwallsquatvariations.
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1. Positionyourbuttasclosetotheboxaspossibleandassumeasquatstancewithyourfeetpositionedjustoutsideshoulder-width.Youwantyourshinsverticalandyourfeetstraight.
2. Internallyrotateyourrightlegbydroppingyourkneetowardtheleftsideofyourbody.
3. Hookyourleftfootoveryourrightkneetobiasmoreinternalrotation.
BandedDistractionToimprovetheeffectivenessofthismobilization,createalateral
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distractionorwrapabandaroundyourkneestoapproximateyourfemurstothebackofthesockets.
GlobalInternalRotationAlthoughthisglobalinternalrotationpiecedoesn’tgiveyouthesame
impactasthehipcapsulemobilizationortheOlympicwallsquatvariation,it’ssomethingthatyoucandowhenyou’rerelaxingonyourbackwatchingTVorjusthangingout.Aswithalltheprevioustechniques,addingalateraldistractiononthehipyou’remobilizingisideal.
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InternalRotationWorkaroundAswiththeexternalrotationexecutivehipmobilizationpieces,the
internalrotationworkaroundshouldnotbethefirststopwhenmobilizingyourhip.Inadditiontoputtingthemuscularofyourtrunkontension,youcan’tapproximateyourhipintoagoodposition,makingiteasiertocompensateintoabadposition.However,ifyou’retrappedinachairandyouknowyou’regoingtobethereforaprolongedperiodoftime,youmightaswelltakeacrackatimprovinginternalrotation.
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AREA7ANTERIORHIGHCHAIN
(HIPFLEXOR,QUADRICEPS)
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MobilizationTargetAreas:Anteriorhip(hipflexors)andquadriceps.
MostCommonlyUsedTools:SingleLacrosseBall
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RogueMonsterBandRoller
TestandRetestExamples:SquatandPullingPositionTopPosition
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QuadSmashThisisoneofmyfavoriteglobalmobilizationpiecesbecauseithas
broadrangeapplicationandappliestoeveryone.CrossFitters,elitelevelOlympicweightlifters,tacticalathletes,anddesk-boundworkaholicsallneedtoolsintheirmobilityarsenalthataddressglobalstiffnessinlargemusclegroupslikethequads,hamstrings,andglutes.Theyareunderconstanttension,putundertremendouslylargeloads,andgetadaptivelyshortfromsitting.Yetverylittleisdonetorestoresupplenesstothestifftissue.Inthissequence,Idemonstrateapotentwaytosmashyourquadsandrestorenormalfunctiontothislargebundleofhardworkingmuscle.However,beforeyoudelveintothetechnique,it’simportanttorevisitsomegeneralrules.
Rule#1:Goagainstthegrainofthetissue.Wheneveryou’redealingwithglobalsmashingelements,focusonslow,qualitative,backandforthsmashing.AswiththeT-spinesmash,rollingupanddownthelengthofthemusclefiberwithzerointentionorpurposeisawasteoftime.Youmightaswelljustdosomeclassicstatic‘70s-stylestretchingandcalisthenics,becauseyou’renotgoingtochangeanything.Toproducesignificantchange,createlargepressuresacrossthetissue,applyingthebigthreemobilizationtechniques:contractandrelax,smashandfloss,andpressurewave.
Rule#2:Stayonthetissueuntilyoumakechange.Thekeyistoclearasectionuntilitnormalizes(meaningit’snotpainful)beforeyoumoveupordownthelengthofthemuscle.WhenItreatathletesinmypractice,Iwillsmashonelegfornolessthan10minutesbeforeIswitchtotheotherleg.Thepointisyouneedtocommitatleast20minutes(10minutesperleg)toungluethetissue.Ifyoucan’tcleartheentirelegin10minutes,rememberwhereyouleftoffandswitchtoequalouttheotherside,thengobackandattacktherestoftheleglater.
Rule#3:Useamobilitytoolthatwillmakechange.Topenetrateintodeeperlayersofthetissue,youhavetoapplylargebluntpressures.If
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you’veneversmashedyourquadbefore,startingoutwithafoamrollerisnotabadidea.However,ifyou’reamonsterathlete,afoamrollerwillimpactyouaboutasdeeplyasabagofmarshmallows.Ifyoufallintothiscategory,useapipe,barbell,orhaveaSuperfriendstandonyourquad.Bewarned,smashingyourquadsisverypainful.Youwillcatchalotofpeoplehidinginthedeepcrevicesofthepaincave.Itmaytaketwentyrollsbackandforthbeforeyoucantakethefullpressureofyourweight(orfriend’sweight)beforeitstopshurting.Soponyupandgetsomeworkdone.
IMPROVES:
HipFunctionKnee,Hip,andLowBackPainIntraMuscularStiffnessExternalandInternalRotation
METHODS:
PressureWave(SidetoSide)SmashandFlossContractandRelax
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Tosetup,layoverthefoamroller,positioningtherollerdirectlyunderyourleftleg.NoticethatI’monmyside.Tokeepmyweightdistributedovermyleg,Iplantmyleftfootdownwhilesupportingtheweightofmyupperbodywithmyarms.
Withyourweightdistributedoveryourleftleg,createapressurewave
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acrossthegrainofyourtissuebyslowlyrollingtowardyourright.
Asyourollontoyourstomach,plantyourrightfootontheoppositesideofyourleg.Fromhere,youcancontractandrelaxandoscillateonandoffoftightspots.
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Flossaroundtacked-downtissuebypullingyourheeltowardyourbutt.Theideaistostayonthetightarea,usingthesmashandflossandthecontractandrelaxtechniquesuntilyounolongerfeelpain.Onceyouclearthearea,progressupyourquadtoclearanotherchunkofyourmuscle.
BarbellQuadSmashNexttohavingabuddystandonyourthigh,thebarbellquadsmash
isprobablythesecondmosteffectivewaytotapintothedeeptissuestiffnessofthequad.AsIsaid,youneedlargebluntforcestoeffectchange;thisiseasilydoneusingabarbell.However,goingagainstthegrainofthemusclefiberisdifficultusingthistechnique.Torestoreslidingsurfacestotheunderlyingtissue,besuretogoveryslowly,clearingonesmallareaatatime.Thinkaboutpressurewavingbackandforthoverstiffmusclebundlesuntilsomethingchangesoruntilyoustopmakingchange.Youcanalsotryrollingyourlegfromsidetosidetogetthefullsmashingeffectorasawaytotapintodifferentcorners.
Note:Thebarbellquadsmashisparticularlyeffectiveforclearingupperquadstiffnessnearthehip.
1. Positionthesleeveofthebarbelloveryourupperquad.Tocreatepressure,leanforwardwithaflatbackandpushthe
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barbellintothemeatofyourthigh.2. Slowlyrollthebarbelldownthelengthofyourmuscle,
maintainingasmuchdownwardpressureaspossible.Remembertofocusonsmallchunksandgoasslowlyaspossible.Thegoalistocreatealargepressurewavethroughthetissue.Ifyouencounterareallystiffspot,youcanrollyourlegfromsidetosideaswellasusethecontractandrelaxtechnique.
3. Pullthebarbellbackupyourthigh,internallyrotateyourleg,andpreparetoattackanewline.Foroptimalresults,onlycreatepressurethroughthebarbellgoingdownthelengthofyourleg.
SuperfriendQuadSmashTheSuperfriendquadsmashisthemostefficientwaytoeffectglobal
stiffnesschangeinyourquads.Whileusingabarbell,RumbleRoller,orPVCpipeonyourselfiscertainlyagoodidea,thesimplefactisyouwillnevercreatethesameamountoftorturouspressurethatsomeoneelsewill.Nooneisthatsick.
Toperformthismobilization,haveyourtrainingpartnersteponyourquadwiththearchoftheirfootandcreatelargedownwardsmashingpressuresbackandforthacrossyourmuscle.Ifit’syouwhoisdoingthesmashing,avoidusingpinpoint,lacrosse-ball-likepressuresbydrivingyourheelorballofthefootintothemeat.Uncoolattheleast.Thegoalistocreateashearforceacrossthemusclesothatyoucanrestoreslidingsurfacestotheunderlyingtissue,aswellasmakeitalittlebitmoretolerablefortheguygettingsmashed.
Ifyou’reonthebottomendofthesmash,fighttheurgetooverextend.Raisingyourhipsisnotgoingtoreducethepain.Also,don’ttapoutin
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submission.It’snotagrapplingmatch.However,youprobablyneedtopickoutandagreeona“safe”wordthatwillgetyourtrainingpartnertoeaseupwhenthepaingetstobetoomuch.
Note:Thisisagreatmobilizationtodropintoalargegroupofathletes.Infact,theChineseweightliftingteamhasbeenreportedtoputonlargesmashingpartiesbeforeandaftertraining.
1. Asyou’llseeinthephoto,IpositionthearchofmyfootonJesse’squad.NoticethatJessepostsuponhisleftleg.Thishelpshimkeepaflatbackandreducessomeoftheextensionforces(overextendinghisback)asImashintohisleg.
2. IshiftmyweightforwardandcreatealargeshearforceacrossthetopofJesse’squad.
SuprapatellaSmashandFlossIfyou’redoingalotofjumpingwithshinsthataren’tvertical—rather
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yourkneesaretrackingforwardwhenyourhipsareinflexion—oryou’reperformingsomesketchysquatswhereyourkneescavein,notonlywillyouexperiencekneepain,butyou’reburningthroughdutycyclesataninsanelyacceleratedrate.Don’twaituntilyourkneeexplodestodosomethingaboutit.First,feedsomeslacktothekneecapsystemsothatyoucanreclaimgoodkneepositionsandreducepain.Second,revisittheload-ordersequenceandfixyourfaultymechanics.Toaddresstheformer,snugglealacrosseballintotheareajustaboveyourkneecap(thesuprapetallapouch),thenapplysomepressureandsmashandflossuntilsomethingchanges.Toaddressthelatter,flipbacktothechaptersdevotedtomovementmechanics.Byopeningupthearearightaboveyourkneecap,youcaneffectivelyalleviatejointpain,aswellasresolvealotofthekneedysfunctionthatoccursindeeperrangesofflexion.
IMPROVES:
KneePainKneeMechanicsandFunction
METHODS:
SmashandFlossPressureWaveContractandRelax
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1. Positionalacrosseballontheinsideofyourleg,justaboveyourkneecap.
2. Createapressurewaveacrossyourpatellarpouchby
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internallyrotatingyourknee.3. Continuetosmashacrossyoursuprapatellarpouchandquad
tendonuntilyoureachthelateralpartofyourknee.4. Ifyouencounterahotspot,flossaroundthestifftissueby
curlingyourheeltowardyourbutt.
VoodooKneeMobilizationGuesswhat?Yourkneecapdoesnotstretch.Theligamentsand
tendonsthatmakeupthekneestructureareafixedlength.Thebestwaytoimprovekneemechanics(kneeout-ness)andreachdeeperrangesofflexionistofeedslacktothekneestructurebyopeningupthesuprapetallarpouch.Inthatarea,youhavethecommonquadinsertion,whichsharesalarge,commontendonsheathenteringintoyourknee.Whenthisareagetsmatted-downandstiff,itpullsonyourkneestructure,causingpainandfaultymechanics.
Althoughthelacrossesuprapatellarsmashandflossworks,you’relimitedtoatinyspotandcan’tgettheentiretargetarea.ThatiswhyIpreferthevoodoobandvariationasthefirststepindealingwithupstreamanddownstreamstiffness.Ittearsopenthatbigcommontendonsheathandclearsuptheentireareainaveryshortamountoftime.
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I’vewrappedJesse’skneewithavoodooband.NoticethatI’vewrappedbelowandabovethekneeusingtwoseparatevoodoobands.Note:Youcanalsowraptheentirekneeusingoneband.Tolearnhowtoproperlyvoodoowrap,revisitthechapterintroduction(seehere).
Withhiskneewrapped,Jesselookstoflosssomeofthestiffnessawaybysquattingandbiasingsomeknee-outpositions.It’simportanttoperformanumberofsquats,hangoutinthebottomposition,andforceyourkneeintoend-rangeflexionpositions.
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Jessecontinuestoforcehiskneeintoflexionbykneelingonthegroundandsittinghisbutttohisheels.
BandedHipExtensionOpeningupthefrontofyourhipswhilekneelingonthegroundisnot
anewidea(photo1A).Peoplehavebeendoingthisforthousandsofyears.Butthere’sjustoneproblem:Theclassickneelinghipopenerdoesnotaccountforthejointcapsule,leavingahugepieceoftissuerestrictiononthetable.What’sthesolution?Simple:Hookyourlegthroughaband,pullituptoyourbuttcrease,andcreateaforwarddistraction.Withalargetensionforcepullingyourfemurtothefrontofyourhipsocket,youidealizeyourjointposition,whichnotonlytiesinyouranteriorhipcapsule(y-ligamentoriliofemoralligament),butalsomakesiteasiertomobilizeallthemusculatureatthefrontofyourhipstructure.
Asyouwillsoonsee,therearethreewaystobiasyouranteriorhip
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intoextension:bandedhipextension,bandedhipextensionlunge,andtheinfamouscouchstretch.Inthissequence,Istartwiththemostbasicoftheseelements,thebandedhipextension.Tocorrectlyperformthismobilization,createtensioninthebandandthenslowlyshiftyourbodyforwardwhilekeepingyourbackflat.Alotofathletesmistakenlyarchthebackandhyperextendtheirbackastheyopentheirhip.Toavoidthisfault,shiftyourweightoveryourgroundedkneewhilekeepingyourposturestraightandyourbuttsqueezed.
Note:Tocapturesomeofthestiffnessinyourhighanteriorhip,putyourleftarmoveryourhead(ifyourleftkneeisontheground),leanback,andthencomebacktocenter.Thekeyistooscillatebackandforth,inandoutofend-range.Aswiththeclassichipextension,youmustkeepyourbuttsqueezedtosupportyourlumbarspine.Thisisjustanotheroptionthatyoucaninfuseintothismobilization.Itisanicewaytotearopenthathighfronthipregion,whichtendstogetverynasty.
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IMPROVES:
HipExtension
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HipExtensionTopPosition(SquatandDeadlift)NormalPostureLowBackandHipPainKneePain
METHODS:
ContractandRelaxPaper-clipping(Oscillation)
1. Hookyourleftlegthroughthebandandstepbacktocreatetension—keepingyourrearfootinternallyrotated.Toavoidbreakingintoanoverextendedposition,squeezeyourleftgluteandkeepyourbellytight.
2.Withthebanddistractingyourfemurintothefrontofyourhipsocket,slowlyshiftyourweightforwardoveryourgroundedknee.NoticethatImovemyentirebodyratherthanthrustmyhipsforward.
3. Foroptimalresults,hookyourfootaroundaweightsothat
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youcanbiasinternalrotationofyourhip,whichisthestablepositionforyourhip.
BandedHipSingle-LegSquatMobilizingisawaytodealwithmusclestiffness.Itrestoresnormal
rangesofmotiontotacked-downtissues.Itisnotawarm-uptoexercise.However,therearesomemobilizationtechniquesthatareappropriatepriortotrainingandcompetition.Thebandedhipextensionlungeisaperfectexample.Asyoucanseefromthephotos,thesetuplooksalotlikeasplit-jerk,makingitaperfectpiecetotieintosomeOlympiclifting,oranythingelsethatrequiresyoutoopenupyourhipsintofullextension.
IMPROVES:
HipExtensionTopPosition(SquatandDeadlift)NormalPostureLowBackandHipPainKneePain
METHODS:
ContractandRelaxPaper-clipping(Oscillation)
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Hookabandaroundyourleftleg,pullituptoyourbuttcrease,andstepbacktocreateaforwarddistractiononyourlefthip.Toavoidbreakingintoanoverextendingposition,squeezeyourleftglutetoprotectyourlowback,andbraceyourtrunk.
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Keepingyourleftglutesqueezedandyourbellytight,dropyourleftkneetotheground.Noticethatmyleadshindoesnotgopastverticalandmytorsoisupright.
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Drivingoffyourleadleg,extendbothofyourkneesandstandup.
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Thecouchmobilizationisoneofmyfavoritehipopenersandisprobablythemostfamoustechniqueinthemovementandmobilityarsenal.Athleteshaveareallove-haterelationshipwiththecouchmobilizationbecauseitisbotheffectiveandhorriblypainfulatthesametime.Infact,it’sfrack-engnarly.WhenIfirstdevelopedthismobilization,IhadtodoitonthecouchinfrontoftheTVbecause1)it’saneasywaytogetyourlegintofullflexionandopenyourhips,and2)theTVtakesyourmindoffthepainandkeepsyoufromblackingout.
It’simportanttorealizethatalthoughthecouchmobilizationisuniquetotheMovementandMobilitySystem,it’snotanewidea.Peoplehavebeendoingvariationsofthisforalongtime.You’drecognizethisastheclassicstandingquadstretchthatyoudidinelementaryschool(photo1),orthetraditionalyogipose(photo2),whichrequiresyoutograbyourfootandpullittoyourbuttwhilekneelingontheground.Theproblemwiththeseiterations,asidefrombeingdifficulttomaintainastableposition,istheydonottakeyoutoend-range.Toeffectchange,youneedtobeabletomobilizeinagoodpositionandhitend-rangekneeflexionandhipextension,whichiswhatthecouchmobilizationallowsyoutoaccomplish.
Whetheryou’retrappedattheairport,hangingoutwatchingamovie,atworkinfrontofyourdesk,orgettingreadytoworkout,thecouchmobilizationisahighlyeffectivewaytoreclaimrange-of-motionandreducemuscularstiffnessinthefrontofthehipsandquads.
Note:Thepositionsillustratedinthephotosarebasicphysiologicrangesofmotion,meaningeveryoneshouldbeabletogetintoposition1andposition2withoutpainorrestriction.Whilethisisideal,it’sjustnotpossibleforthemajorityofpeople.Sothisturnsintoareallyquickdiagnosticforathletesandcoaches.Ifyoucan’tgetyourlegintothepre-startpositionorpullyourbacktothewall,youknowsomethingisseriouslywrong:Yourquadsandthefrontofyourhipsarefreakishlytight.
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IMPROVES:
HipExtensionTopPosition(SquatandDeadlift)NormalPostureLowBackandHipPainKneePain
METHODS:
ContractandRelaxPaper-clipping(Oscillation)
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1. Backyourfeetuptothesideofabox.2. Slideyourleftlegback,drivingyourkneeintothecornerand
positioningyourrightshinandfootflushwiththesideofthebox.
3. Squeezingyourbutttostabilizeyourlowerback,postuponyourrightfoot,keepingyourleadshinvertical.Note:Ifyou’reunabletopost-uponyouroppositelegbecauseyou’retoo
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stiff,positionasmallboxinfrontofyouforextrastability.4. Stillsqueezingyourleftglute,driveyourhipstowardthe
ground.Withyourlowerleginfullflexion(heeltobutt),pullthetissueslacktoend-range(quadandanteriorhipstructure),makingitextremelydifficultandpainfultoopenupthehips.Aslongasyoudon’tfeelhot,burningnervepain,you’reokay.
5. Afterhangingoutinthepreviouspositionforaminuteortwo,liftyourtorsointotheuprightposition.Ifyoufinditdifficulttosupporttheweightofyourupperbodyfromtheuprightposition,positionachair,box,orbenchinfrontofyouforextrastability.
CommonFaultsOneofthebiggestissuespeoplehavewiththecouchmobilizationis
theycan’tgetintothecorrectpositionsbecausetheyaretootight.Forexample,it’snotuncommontoseeathletesslidetheirkneeouttotheside,pullitawayfromthecorner,oroverextendasawaytocircumventtheirmobilityrestriction.Ifyoufindthatgettingintoposition1or2isdifficult,keepyouroppositekneeonthegroundandstabilizeyourweightonabox.Forthebestresults,putyourkneeinfullflexionsothatyoucantieinthequadsandopenupthebusinessatthefrontofyourhips.Andremember:Ifyourbuttgoesofftensionadearfriendwillprobablydie,sodon’tdoit.
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SuperCouchVariationThesupercouchistheDEFCON5versionofthecouch
mobilization.Byaddingabandandcreatingaforwarddistractionyouincreasethebrutalityandeffectivenessofthismobilizationbyafactorof10.Remember:Anytimeyoucanmakeamobilizationfeelworse,it’sprobablybetter.Despiteincreasingyourchancesofblackingout,thebandopensupyourhipcapsuleandtearsintotheanteriorstructuresofyourquadandhiplikenothingelse.Theresultsaretrulyamazing.
Disclaimer:Ifyoudon’thavefull-rangeinyourquadsandhips,youshouldprobablystickwiththecouchmobilizationbecauseaddingabandislikedroppinganuclearbombonyourquadsandhips.ThisisthefavoritemobilizationtechniqueofpowerlifterLauraPhelpsSweatt—worldchampion,worldrecordholder,andoneofthegreateststrengthathletesofourgeneration—sowecommonlyrefertothesupercouchastheLauraPhelps.
Note:Wrappingabandaroundyourhipandthenpositioningyour
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legagainstthewallistricky.Unlessyouhavea$10,000dollarmobilitysetup,oryouhavealargeenoughboxthatyoucanpositionnexttoapole,youhavetogetaSuperfriendtopullontheotherendoftheband,whichisnotideal.EntertheCoachRoopvariation.
CoachRoop—SanFranciscoCrossFitsupercoach—identifiedthisproblemandcameupwithasolution.InCoachRoop’siteration,youwrapyourlegupinaband,pinningyourfoottoyourbutt,sothatyoucanimplementthesupercouchanywhere.Allyouneedistwobandsandapole.It’sgenius.
1. Tosetupforthesupercouch,hookyourleftlegthroughabandandcreateadistractionbypullingyourleftlegback.Topreventthebandfrompullingyouforward,postuponyourrightfootandthenforceyourkneeintothecornerofthebox.Withyourshinflushandfootflushwiththebox,squeezeyour
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leftglutewithallyourmightanddriveyourlefthiptowardtheground.
2. Keepingyourbuttsqueezedandyourtrunkbraced,verycarefullyliftyourtorsointotheuprightposition.
TrailingLegHipExtension—Option1Althoughthebandedhipandcouchseriesiswithoutquestionthe
mosteffectivewaytomobilizetheanteriorstructuresofyourhip,you’reneverreallybiasingpurehipextension.Inotherwords,ifyou’realwaysmobilizingwithyourbacklegbent,younevergettoopenupthehipintofullextension.Thetrailingleghipextensionisasimplewaytoremovetheflexioncomponentsothatyoucangetyourhipintopureextension.Thisisanotheroneofthosemobilizationsthatisonlyworthdoingwithaband.
Note:Thismobilizationcanbeusedinconjunctionwiththebandedhipextension.Forexample,youcanstartinthebandedhipextensionandthen,afterafewminutes,slideyourtrailinglegbackandopenyourbandedhipintofullextension.
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Hookyourleftlegthroughtheband,positioningthestraparoundyourhip,andsprawlyourleftlegback.Toinitiateastretch,squeezeyourleftgluteanddriveyourlefthiptowardtheground.Fromhere,youcanhuntaroundforstiffareasbydroppingyourhipouttothesideandexploringside-to-sideranges.Tohitdeeperrangesofhipflexion,slideyourleadlegoutorforward(asifyouweretryingtodothesplits)andloweryourlefthiptowardtheground.
TrailingLegHipExtension—Option2Inthissequence,Idemonstrateanothertrailingleghipextension
option,butaddaninternalrotationbiasbyputtingmyleadfootupontoabox.Withyourfootofftheground,youcancomeupontotheballofyourbackfootandrotateyourkneetowardtheinsideofyourbody.This
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internalrotationbiasnotonlyaccountsforthestablepositionofyourhip(extensionandinternalrotation),butalsotakesontheshapeofathleticpositionsandstances(split-jerk,sprinting,combatandfightingstance).
IMPROVES:
HipExtensionHipInternalRotationTopPosition(SquatandDeadlift)NormalPostureLowBackandHipPain
METHODS:
ContractandRelaxPaper-clipping(Oscillation)
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1. Hookyourleftlegthroughaband,pullthestrapuptoyourhip,andthenstepback.Toprotectyourback,flexyourleftglute.Ideally,youwantafriendtopositionaboxinfrontofyouafteryoustepbacktocreatetension.
2. Keepingyourlefthandontheboxforbalanceandstillsqueezingyourleftglute,stepupontotheboxwithyourrightfootanddriveyourlefthipforward.
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3. Liftyourtorsoupright,comeupontotheballofyourleftfoot,andbiasinternalrotationofyourtrailinglegbyrotatingyourleftkneetowardtheinsideofyourbody.
4. Tocaptureyourpsoasandencouragemorehipextension,throwyourleftarmoveryourhead.
ReverseBallerinaThereverseballerinamobilizationisaneasywaytotapintohidden
stiffnessupstreamanddownstreamofyourhip.Asyoucanseefromthephotos,thistechniquetakesonthesameshapeasalotofkickingmovements,makingitagreatmobilizationpieceforsportsthatinvolveanykindoflegswingrotationalelements.Thinkdance,martialarts,andgymnastics.
Inaddition,thereverseballerinatiesintheadductors(musclesontheinsideofyourthighs).Whenthesemusclesgettight,theypullyourpelvisintoabadpositioninthebottomofthesquat(buttwinkfaultseehere)andlimityourcapacitytodriveyourkneesout.Bythrowingyourlegupontoabox,bringingyourlegouttotheside,androtatingawayfromyourleg,youstillgettobiasextensionandinternalrotation,butyouaddanabductioncomponent,whichaddsanotherlevelofgnarly.
IMPROVES:
HipExtensionHipInternalRotationFlexionandExternalRotation(KneesOutRange)
METHODS:
ContractandRelax
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Paper-clipping(Oscillation)
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1. Tosetup,postyourrightfootuponthefaredgeofthebox.2. Keepingyourrightfootopen,dropyourrightkneeandankleto
theboxandrotateawayfromyourrightleg.3. Drivingyourkneedownintothebox,continuetorotateaway
fromyourleg.Thishelpscapturesomeareasinthefrontofyourhip,aswellasthemusculaturerunningdowntheinsideofyourleg.
4. Youcanhuntforuntappedstiffareasbyloweringyourbodywhiletwistingawayfromyourleg.Youcanalsothrowyour
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armoveryourhead,twistaround,andscourforsomehard-to-reachcorners.
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AREA8MEDIALCHAIN(ADDUCTOR)
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MobilizationTargetAreas:Insideofthelegandhip(adductors)
MostCommonlyUsedTools:Roller
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RogueMonsterBandBarbellBumperPlate
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TestandRetestExamples:
BottomoftheSquatPullingPositionTopPosition
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AdductorSmashTheadductors—bigmassesoftissueontheinsideofyourthighs—
areliketheundervaluedstepchildrenofyourlegs.Theyplayacriticalroleinthefamilyunit,butgetignoredandpassedoverbymoreimportantmusclesgroupslikeyourquadsandhamstrings.Thefactisyouradductorsareresponsibleforstabilizingyourbackandpullingyourkneesbacktocenterasyouriseoutofasquat.Theyalsogiveyouexternalrotationslackandstabilizeyourbodylaterallywhenyou’restandingononeleg(i.e.kicking,spinning,orplanting).
AsI’vesaid,youhavetolookatyourbodyasawholeandworkonsolvingyourmobilityissuesfromallangles.Thenexttimeyou’rehavingtroublegettingyourkneesoutwhenyousquat,don’tgostraighttoyourfavoritekids—thequadsandhamstrings—becausethere’sagoodchancethatit’stheadductorsthatarelimitingyourposition.
IMPROVES:
FlexionExternalRotation(Knee-OutPosition)KneePainBackandHipPain
METHODS:
PressureWaveContractandRelaxSmashandFloss
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1. Tosetupfortheadductorrollersmash,positiontheinsideofyourrightlegonaroller.Keepingyourrightlegrelaxed,createpressureintotherollerbydrivingyourrighthiptowardtheground.
2.Whenyourollontoatightspot,stop,getasmuchpressureintoyourlegaspossible,andthenflossaroundthetacked-downtissuebypullingyourheeltowardyourbutt.
3. Straightenoutyourlegandthenturnyourkneetowardthemattocreatealateralshearforceacrossthemusclefiber.
4. Stayingonthestifftissue,trymovingyourlegaroundinalldirectionstoclearthestiffness.
AdductorBarbellSmashAswiththequadsmash,thereareseveraldifferentsmashing
methodsthatyoucanemploy.Youcanusearoller,abarbell,orhaveaSuperfriendstepontheinsideofyourleg.Eachhasdistinctadvantages.Forexample,therollergivesthefreedomtosmashandflossaroundtacked-downtissue;thebarbellallowsyoutoisolatepocketsofknotted-upmuscleusingthepressurewaveandcontractandrelaxtechniques;andtheSuperfriendvariationungluesmoreglobalstiffnessthanyoucanhopetoaccomplishonyourown.Note:TheSuperfriendvariationtakesalotofcontrolandtrust,especiallyifyou’reamale.Andyouprobablyshouldavoidmakingeyecontactbecausethatwouldbeweird.
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BandedSuperFrogThebandedsuperfrogisthemosteffectiveandconsequentlythe
mostbrutalmedialchain(insideofyourlegandhip)mobilizationinthemovementandmobilityarsenal.Forthelongesttime,Ionlyhadtheadductorsmash,thesuperfrog,andafewothermobilizationsthathitthemedialchainofthehighhip,adductor,innerhamstring,andgroinarea.Whileallthesetechniquesyieldedgoodresults,IstruggledtocomeupwithawaytobiasthehipintoagoodpositionsothatIcouldaccountforthejointcapsule.
Enterthebandedsuperfrog.Byhookingyourlegthroughabandhangingfromapull-upbar,slidingituptoyourgroin,andthenplacinga
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bumperplate,barbell,orweightoveryourbandedleg,youtapintothedeepregionsofyourhipandhitcornersofyourhighhamstringthatyoudidn’tevenknowwerethere.Aswithsomanyofthegreatmobilizations,thisisnotverycomfortable.Butanythingthatcausesthatlevelofuglymustbegood,right?Thefactisthismobilizationcapturesmultiplesystemswithinonetechnique,whichisalwaysthegoal.Tokeepyourhipinagoodpositionandprotectyourbackfromlargeextensionforces(bridgingthehipsandhyperextendingtheback),keepyourbuttfullyengaged.
YoucanalsohaveaSuperfriendstepontheweightforanadditionallevelofgnarly-ness.Makesureyousavethisforafteryourworkoutormaybeafteragoodwarm-upbecausethisisgoingtocreatesomeseriouschange.Remember,youdon’twanttomonkeyaroundwithyourpelvicpositiontoomuchbeforestrenuousactivitiesorheavylifting.
Thishasalsobeencalledthesupersumogroinbecausealotofourbigstrongpowerliftershaveahardtimelockingoutwhilemaintainingagoodhipposition.Thereasontheyhavesuchahardtimeisbecausethisareaofthegroinandpelvisisshortandstiff.
IMPROVES:
LockingOutYourHipsInTheSquatFlexionExternalRotation(Knee-OutPosition)NormalPosture(NeutralPelvis)
METHODS:
ContractandRelax
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1. Hookyourrightlegthrougha(skinny)bandandpullituptoyourgroin.Thissetsyourfemurintoagoodpositionwithinthehipsocket,allowingyoutotapintotightnessatyourhipcapsule.
2. Seta45-poundbumperplateoveryourrightleg,pinningittotheground.
3. Squeezingyourrightglutetosupportthehipjointandlowerback,slowlyliebackandbringyourleftfootnexttoyourrightfoot.
4. Coveryourfaceusingyourarmssonobodycanseeyourgrislyexpression,andthenloweryourleftkneetowardthe
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groundtoaddtension.Youcancontractandrelaxbydrivingyourrightkneeintotheweightandcontinuetolowerandraiseyouroppositekneetocontrolthetension.
SuperFrogIfyoudon’thaveabandhangingfromapull-upbar,youcanstill
executethesuperfrog.Realize,however,thatitwon’thavethesameimpact.Thebandaddsawholenewlevelofgnarlyandallowsyoutotapintoanothersystemofrestriction(hipcapsule).Still,somethingisbetterthannothing.
Remember,youhavetotakeasystemsapproachwhenyoutrytoimproveposition.Failingtoaccountforanyoneofthesepieces—motor-control,slidingsurfaces,muscledynamics,orthejointcapsule—willalwaysleaveyoualittleshortwhenitcomestooptimizingorrestoringfunctiontothemovementorthetissuesyou’retryingtochange.Soifyoucanuseaband,doit.Butpleasedonotripdownyourceilingfan;it’sprobablynotworthit.
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Sittingupright,placethesleeveofabarbelloveryourrightthigh,pinningyourkneeinplace.
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Squeezingyourrightglutetostabilizeyourhipandback,lieonyourrightsideandpositionyourleftfootnexttoyourrightfoot.
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Keepingyourrighthandonthebarbelltokeepitpositionedoveryourrightleg,liebackanddropyourleftkneetowardthegroundtocreateagreaterstretchthroughyourpelvisandmedialline(groin).
Foramoreaggressivemobilization,youcanalsousealargeplate.
OlympicWallSquatIcallthismobilizationtheOlympicwallsquatbecauseifyouturnthe
positionupright,it’slikebeinginthesickest,deepest,mostuprightsquatpositionpossible.
Tocorrectlyexecutethismobilization,getyourbuttasclosethewallaspossibleandpositionyourfeetinyoursquatstance.Withyourbacksupportedbythegroundandtheloadtakenoffyourlegs,youcanreallyfeeltheareasthatarerestrictinggoodmechanics.Whatmostpeoplefindisthattheiradductorsareverytight,limitingtheircapacitytodrivetheirkneesoutinthebottomofthesquat:Youcanreallyfeelyourfeettry
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tospinoutasyoudriveyourkneesout.Althoughthismobilizationcaneasilybeperformedwithouta
distraction,wrappingabandaroundyourbackandhookingitaroundyourkneeshelpssetyourfemurintothebackofyoursocket,allowingyoutotapintosomeofthehipcapsule.Thiscompressionalsohelpsclearimpingementsatthefrontofthehip.
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Tobegin,wrapabandaroundyourback—holdingitwithyourrighthand—andhookitaroundyourleftknee.
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Next,hookthebandaroundyourrightknee.
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Positionyourbuttasclosetotheboxorwallaspossibleandassumeyoursquatstance,keepingyourfeetasstraightaspossible.Fromhere,youcanpulldownonyourkneestoincreasehipsflexion.
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Totapintoyouadductorsandbiasamoreknee-outposition,driveyourelbowintotheinsideofyourknees.
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Youcanalsospreadyourarmsintoyourknees.
HappyBabyTestForreasonsreadilyapparent,thisisoneofthemobilizationsthat
shouldbedoneintheprivacyofyourownhome.WhatIlikeaboutthismobilizationisthatithasverylowstabilizationdemands,meaningthatyoudon’treallyhavetoworkthathardtogetagoodstretch.It’simportanttorealizethatit’snotaseffectiveassomeoftheothermobilizationpieces,butit’sagreattechniquetothrowinwhenyouarejustlyingaroundwatchingtelevision.
AnotherreasonwhyIlikethisisbecauseitshowsyouthatwhentherearelowstabilizationdemandsonyourback,youautomaticallyadoptastraightfootstance.Inotherwords,nooneeveradoptsa30-
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degreeturned-outpositionbecauseitfeelsreallyawkward.Yourfeetnaturallyorientatesomewherebetween5and12degrees,whichistheidealsquatstance.
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AREA9POSTERIORCHAIN
(HAMSTRING)
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MobilizationTargetAreas:Hamstrings
MostCommonlyUsedTools:Roller
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BarbellSingleLacrosseBall
TestandRetestExamples:AirSquatBottomoftheSquatPullingPosition
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PosteriorChainSmashandFlossMostathletestraintheirposteriorchainlikeit’stheirjob.We’re
talkingglutesandhamstringshere,justsoyouknowwhatImean.Theproblemistheyputinatonofworktogettheirposteriorchainstrong,andthenputtheirmusclestosleepbysittingallday,ordoingabsolutelynothingtorestoresomeoftheslidingsurfacesinthesetissues.
Therearethreebigmusclesthatmakeupyourhamstring—thesemimembranosus,semitendinosus,andbicepsfemoris—allofwhicharisefromdifferentplacesinyourhipandthensnakedownondifferentsidesofyourleg.Forhamstringstofunctionoptimally,youneedfull-rangeinallofthesetissues.Inotherwords,youneedtoscheduleasmashpartyforyourhamstringseverytimeyouputthemtoworkandespeciallyafterlongperiodsofsitting.
Ifyouhavesomedowntimeatwork,you’restuckattheairport,orcoolingofffromaworkout—yougettheidea—findahardsurface(achairorbox).Thenstickalacrosseballorsoftballunderneathyourhamstring,getsomeweightovertheball,andjustsmashacrossthetissue.Aswithmostballsmashingtechniques,ifyouhitahotspot,stayontheareawhilepumpingyourlegbackandforth.It’squickandeasy,andit’stimewellspent.
IMPROVES:
HipExtensionKneeFlexionSquatandPullingTechniquesHip,Back,andKneePain
METHODS:
SmashandFloss
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ContractandRelaxPressureWave
1. Positionalacrosseballorsoftballunderneathyourlegintothemeatofyourhamstringanddistributeasmuchweightovertheballasyoucanhandle.
2. Huntaroundforatightspot,andthenextendyourleg.Theideaistobendandstraightenyourlegandmoveitfromsidetoside.
3. Youcanalsopressurewaveacrossthelengthofthemusclebyshiftingyourweightovertheballandoscillatingonandoffbound-uppocketsofknotted-uptissue.
PosteriorChainSmashandFloss:MonkeyBarofDeathVariation
Remembersittingontopofthemonkeybarstructuresasakidwith
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onelegdrapedoverthebar,justkindofswingingbackandforthasifitwerenothing?I’dbewillingtobetthatifyoudidthisnowyou’dslideintothehellishdepthsofthepaincaveandthenscrambleaway—orworse,blackoutandplummetoffthemonkeybars.Ifyou’relikethemajorityofathletes,mostofyourhamstringstiffnessresidesneartheinsertionatyourhip,whichisadifficultareatotargetandextremelypainfulareatomobilize.Let’sfaceit:Nobodyisgoingtogetintoyourpersonalregionsandworkaroundyourbusiness,oratleastnotaseffectivelyasyoucandoityourself.
Unlessyou’relookingtogetarrested,Iwouldn’trecommendclimbingonthemonkeybarswherekidsplaysoyoucanmobilizearoundyourgrundleregion.That’sjustcreepy.Instead,setabarbellonarackataboutmid-thighlevel.Thisendsupbeingamuchmoreaggressiveandeffectivewaytobreakupthetissueandgetlargepressureintotheinsertionofyourhamstring.Again,theideaistojustgrindbackandforthfromsidetosideagainstthegrainofthemuscletissue.
1. Setabarbellonarackataboutmid-thighlevelandthrowoneofyourlegsoverthebar,positioningthebarintoyourhighhip,neartheinsertionofyourhamstring.
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2.Whenyoufindapieceofmatted-downtissue(itshouldn’ttakelong),straightenyourleg.
3. Asyoubendyourleg,youcanshiftyourweighttotheside,rollingacrossthelengthofthemuscle.
4. Youcanalsorotateyourlegfromsidetoside,and—usingyourhands—rollthebarintoyoursitbonesandmuscleinsertionpoints.
VoodooGroinandHamstringWrapMobilizingwithavoodoobandoffersafewdistinctadvantages:You
canmobilizeinthemovementorpositionyou’retryingtochange,youaddressmultiplesystemssimultaneously—jointmechanics,slidingsurface,andmuscledynamics—andyoucancapturetissuesthatareotherwiseverydifficulttotarget.Forexample,smashingorgettingenoughpressureintothehigh(proximal)hamstringandadductorareaortappingintoyourgroinandhipflexorregionisnotaneasythingtodousingconventionalmobilitytoolslikealacrosseballorroller.
Thefactispeoplespendalotoftimesittingontheirhighposteriorchain,turningthehighhamstring,glute,andgroinareaintoanexusofjunky,matted-downtissue.Andwhenthetissuesaroundtheinsertionofthesemusclesgettight,injuryfollows.Asanybodythathasstrainedhisorhergroinorhamstringcanattest,it’sapainfulandlimitinginjurythattakesalongtimetoheal.Itaffectsyourabilitytogenerateforceandcausesatonoffunkymovementandtissueadaptations.Tomakemattersworse,it’sverydifficulttogetinthereandbreakuptheknotted-upscartissuethatstartstoformpostinjury.Thisiswhyvoodooflossingissogreat.Yougetacircumferentialcompressionaroundthosehard-to-reachareas.Addsomefull-rangemovementintotheequationandyouhaveamodelfordealingwiththescarballs(whichrestrictand
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compromisemovement)andrestoringslidingsurfacestomatted-downtissues.
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Dynamiclegswingsareagreatwaytosafelyrestoreslidingsurfacestothehighhamstringandgroinregion.Keepyourkneestraight,footneutral,andswingyourlegoutinfrontofyouasifyouwerepuntingafootball.
PosteriorChainFlossIfyou’reafullgrownadult,you’renotgoingtomagicallygrownew
hamstrings.Tolengthenthesemuscles,youneedtorestoreshortenedandtighttissuebacktotheiridealranges.Thebottomlineisthatstretchingisnotgoingtodoanythingtorestorenormalrangetothosesteelcablesrunningdownthebackofyourlegs.Ifyouwanttomakelastingchange,youhavetotakeasystemsapproach.Youhavetoclearslidingsurfacedysfunctionwithsomequalitativeandaggressive
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smashing,aswellasincorporateend-rangemobilizationtolengthenthetissue.
OneofthekeyconceptsofmyMovementandMobilitySystemistomobilizetissuesintoidealpositions,andthenusethemsothatthemusculaturegetsappropriatelystimulatedfornormalrangedevelopment.Tobeblatant,thebestwaytolengthenyourhamstringsistousetheminafunctionalsetting.Theposteriorchainmobilizationisaperfectexampleofaweight-bearingexercisethattakesonaverysimilarshapetosomethingthatyou’llactuallydo(deadlift,picksomethingofftheground).Asyoucansee,youhaveafewdifferentoptions.Youcanpostyourhandsonthegroundoraboxandflossbybendingandflexingyourknee(option1and2)orhingeforwardfromyourhip(option3).Whetheryouuseoneoracombinationofall,theseoptionsprovideafantasticpre-game,pre-workoutmobilizationthatwillhelprestorenormalrange-of-motiontoyourhamstringsandhips.
IMPROVES:
HamstringRange-of-MotionHipExtension(TopPosition)KneeFlexionSquatandPullingTechniquesHip,Back,andKneePain
METHOD:
Floss
Option1
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Foldforwardfromyourhips—keepingyourbellytightandbackflat—andplantyourhandsontheground.Ifyoucan’treachthegroundwithoutroundingyourback,positionaboxorbenchinfrontofyou.
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Wrapabandaroundyourhipandwalkforwardtocreatetension.Forthisparticularoption,ithelpsifyourbandedlegispositionedslightlyinfrontofyourfreeleg.
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Straightenyourleganddriveyourhipsback.
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Stillkeepingyourbackasflataspossible,bendyourknee.
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Keepingyourweightonyourheel,continuetoflossbyextendingandflexingyourknee.Theideaistoputintwentytofiftykneebends.Tocaptureyourhighhip(gluteregion),youcanalsorotateyourhipsslightlyasyoulockoutyourlegandwalkyourupperbodyaroundyourplantedfootineitherdirection.
Option2
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Hookyourlegthroughaband,pullituptoyourhip,andthenwalkforwardtocreatetension.
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Keepingyourbellytight,backflat,andlegstraight,hingeforwardfromyourhipsuntilyoureachyourend-range.
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Pullyourselfbacktotheuprightposition.Fromhere,youcancontinuetobendforwardandflossinandoutofend-rangehipflexion.Theideaistokeepyourspinerigid,yourkneelockedout,andyourweightcentered
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overyourheel.
Option3Remember,toeffecttruechange,youhavetohityourhamstrings
fromdifferentangles.Thatmeanschangingyourpositionsothatyouhuntouthard-to-reachcornersoftightmuscle.Byputtingyourlegontoabox,yougetyourlegintoaflexedposition(thinksquatting),whichallowsyoutotapintothehighhipandhamstringregionthatisdifficulttoget.
1.Wrapabandaroundyourhipandplantyourfootonabox.Trytokeepyourfootflattothebox.You’llprobablyfeelagoodstretchinthispositionsofeelfreetoscouraroundfortightcornersinthisposition.
2. Straightenyourlegandshootyourhipsback.Toreallycaptureyourhighhipregion,keepyourfootflatontheboxuntilyourreachend-rangeandthenallowtheballofyourfoottocomeupasyoulockoutyourknee.
3. Slowlybendyourkneeandshiftyourweightforward.From
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here,youcancontinuetoflossbybendingandflexingyourknee.
BandedClassicPosteriorChainMobAsyouknow,I’mabigfanofmobilizinginpositionsthatreflectthe
realitiesoflifeandsport.Forexample,Iprefertomobilizemyhamstringsfromthestandingpositionbecauseithasaweight-bearingelementthatreflectsthemovementsthatIuseinmyday-to-daytraining,likedeadlifting.Moreimportantly,itseemstoyieldbetterresults.However,thatisnottosaythatyoucan’tapplythissamemethodwhilelyingonyourback.Infact,thisclassicapproachhasrealvalue,especiallyforourJiu-JitsuleopardsorMMAfighterswhoutilizethisrangewhilelyingontheirback,fightingfromtheirguard.
What’sgreataboutthisoptionisthere’snoweight-bearingelementonyourspine—soyoudon’thavetoworkashardtokeepyourbackinagoodposition.Thekeyistoapproachthestretchjustasyouwouldwhensettingupforadeadlift:Loadyourhipintoflexionandthenapplytensionatyourkneebystraighteningyourleg.AsI’vementioned,thisallowsyoutocapturethetightcornersofyourhipandhighhamstring,whichiswheremostpeoplearetight.Ifyoustraightenyourlegfirstanduseyourwholelegasatensioner,whichisverycommon,youtendtolosesomeoftheeffectiveness.
Anotherkeyaspectwiththismobilizationistoaddaposteriordistraction.Aswiththepreviouslydemonstratedtechniques,thisclearsimpingementsatthefrontofyourhipandhelpstieinthemusculatureofyourhighhamstring.Youcandothisoneoftwoways.Thefirstistodistractfromapole.Thisallowsyoutoputalotoftensionintotheband,offeringareallyaggressivedistraction.Theproblemishookingabandaroundapoleisn’talwaysaviableoption.Thesecondoptionaddressesthisissue.Tosetyourselfup,loopabandaroundyourfootacoupleof
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times,hookitaroundyourhip,andthenuseyourbandedfoottocreateaposteriordistraction—seephotosonthenextpage.Thisnotonlyallowsyoutomobilizewithyourhipinagoodposition,butalsoallowsyoutocontrolthetensionwithyourbandedfoot.Plus,youcanexecutethisinthecomfortofyourlivingroomoroffice.
Loopabandaroundthecenterofyourleftfoot(ifit’sathinbandyoumayneedtowrapitafewtimes),hookitaroundyourrighthip,andthenpullyourkneetoyourchest.Trytokeepyourleftlegstraight.Byaddingthisposteriordistraction,youpullyourfemurtothebottomofthecapsule,whichwillclearanyimpingementyoumayhaveatthefrontofyourhip.Italsoallowsyoutotieinthemusculatureofyourhighhamstring.
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Withyourhiploadedintoaflexedposition,wrapyourlefthandaroundthebackofyourrightknee,situp,andgrabthebackofyourrightankle.
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Grabthebackofyouranklewithbothofyourhands.
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Next,applytensionbystraighteningyourknee.Fromhere,youcancontinuetoflossbybendingandstraighteningyourleg,contractandrelaxbyresistingintoyourarms,andscouraroundfortightcornersbymanipulatingyourlegtoeithersideofyourbody.
Ifyoucan’treachyourfootbecauseyou’remissinghamstringrange-of-motion,wrappingabandorropearoundyourfootiscertainlyavalididea.Inotherwords,don’tflexintoaweirdpositionjusttograbyourfoot.ThatgoesagainsteverythingI’vebeentryingtoteachyou.Thisisalsoagoodoptionifyou’resweatyfromaworkoutoryourgripisblown,makingitdifficulttogripyourcalve.
Thekey:Keepyourfootinaneutralpositionbyhookingthebandaroundthecenterofyourfoot.Alotofpeoplemistakenlywrapitaroundtheirtoesandpulltheirfootintoflexion,creatingabigstretchatthebackoftheirknee.
SuperP-LATIESAsImentioned,Ipreferweightbearingmobilizationtechniques
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becausethey’reaclosercorrelatetowhatwe’retryingtochange.Thatsaid,youneedoptions.Andwhatworksforsomedoesn’tnecessarilyworkforothers.Inanycase,youcanstillmakeapositiveimpactonyourposteriorchainmusculatureusingmobilizationsliketheonedemonstratedbelow.Thisisagreatpre-game,pre-workoutoptionthatdoesn’tputalotofstructuraldemandonyourbody.Bymovingyourlegthroughafullrange-of-motionundertension,youcanrelievesomemusclestiffnessaswellasprepyourhamstringsforanykindsportactivity.
Loadyourhipintoflexion,hookabandaroundthecenterofyourfoot(arch),andthenstraightenyourleg.Note:Makesureyouwearshoeswhendoingthismobilization.
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Keepingyourfootslightlypointedandyourkneelockedout,driveyourheeltowardtheground.Toavoidbreakingintoanoverextendedposition,keepyourabsbracedandyourlowerbackflushwiththeground.
Loweryourleguntilyourheelmakescontactwiththeground.
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Slowly,pullyourlegintoend-rangeflexion.
BandedDistractionAddingaposteriordistractiontothismobilizationistricky,butifyou
canpullitoff,Iencourageyoutodoit.Thekeyistokeepyourhandsonthebandsoitdoesn’tsnapoffyourleg.
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AREA10KNEE
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MobilizationTargetAreas:Kneeandsurroundingmusculature
MostCommonlyUsedTools:SingleLacrosseBall
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VoodooBandRogueMonsterBand
TestandRetestExamples:BottomoftheSquatTerminalKneeExtensionTest
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TerminalKneeExtension(KneeTweakFix)WhenIevaluateathletesforkneepain,oneofthefirstthingsthatI
checkisterminalkneeextension.WhatI’mlookingforiswhetherornottheyhavefullkneerange-of-motion.
Aneasywaytotestthisistositwithyourlegsoutinfrontofyouandthenextendoneofyourkneesbyflexingyourquad.Ifyouhavefullkneerange-of-motion,yourheelwillliftupoffthegroundandyouwillseealittlebitofhyperextensionatthekneejoint.Ifyouhaveaslightbendinthekneeoryoucan’tlockoutthejoint,it’sagoodindicationthatyou’remissingthecapacitytoachieveterminalkneeextension.
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Whenyourkneesarestuckinabentorflexedposition,theyareunderconstanttensionwhilestanding.It’stheequivalentofnotbeingabletoextendyourarmandthendoingahandstand.Add10,000stepsadayandheavilyloadedmovementsintotheequationandyouhavethesmokinggunforkneepainandlostpotential.Inaddition,everymovementstartsinapre-loaded,biomechanically-compromisedposition.
Considerdrivingyourkneesforwardasyouinitiatethesquat.It’simpossibletounloadthattensiononceyou’veenteredthetunnel.Itdoesn’tmatterhowmuchtensionyouhaveinyourhipsandhamstringsinthissituation,yourkneeswillremainfullyloaded.Thisiswhydrivingyourkneesforwardwhenyousquat,orbringingyourelbowsbackwhenyoubenchpress,dip,ordopushups,isafaultymechanic.Thesesecondaryjointsarenotdesignedtohandletheload.Thisisajobfortheprimaryenginesofyourhipsandshoulders.Youwillcontinuouslyloadyourkneeandquadinsteadofyourhipsandhamstringseverytimeyouhingefromyourhips,placinganinsaneamountofstrainonyourknee,quad,quadligament,patellartendon,andmore.
Torestorefunctionandnormalrange-of-motiontothejoint,youneedtopullthejointsurfacesapartsothatyoucanresetyourkneeintoagoodposition.Whenathletesaremissingkneeextension,inmostcasestheirkneeisunlockedandtwistedinsidethekneestructure.Putsimply,there’sakinkinthejointthatpreventsthemfromopeninguptheirknee.Thisoftenstemsfromakneefaultorkneetweakofsomekind.It’slikeadoorthatdoesn’tswingcorrectlyoropenallthewaybecauseoneofthehingeshasatwistinit.
Torealignthejoint,thefirstthingyouneedtodoiscreatesomespacewithinthekneejoint,whichisaccomplishedbyapplyingadistractionattheankle.Next,grabyourshinandinternallyrotateyourlowerlegbone,thetibia.Thiswillrealignyourkneeintoanidealizedposition.Torestoreextensionrange,applydownwardpressureandflexyourquad.
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IMPROVES:
TerminalKneeExtensionKneePain
METHODS:
BandDistractionVoodooBand
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1. Hookabandaroundthetopofyourfootandthenwrapitaroundthebaseofyourheel.Oncethat’sdone,createtensioninthebandandpropyourfootontoafoamroller.
2.Grababoveyourkneeandpressdown.You’renottryingtobreakyourkneeinhalf.Applyjustenoughpressuretoachievefullextensionandholditinpositionforacoupleofseconds.Ifyoustillcan’tlockoutyourknee,grabyourshin,internallyrotateyourtibia,andthenapplydownwardpressureinthesamemanner.Repeatthisprocessuntilyourestorenormalfunctiontothejointorexperiencesomekindofpositivechange.
VoodooVariationIfpossible,wrapavoodoobandaroundyourentireknee(acouple
inchesbelowandafewinchesabove)beforeexecutingthismobilization.Thiswillnotonlyhelpresetthejointinagoodposition,butthecompressionforceswillcreateagappingeffect.Thisgivesyoualittlebitmorebreathingroomwithinyourkneestructure,whichallowsyoutopressandrotateyourkneeintonewlychallengedranges.Anytimeyoucanuseadistractioninconjunctionwithcompression,itisawin.
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Grabyourshin,internallyrotateyourtibia,andthenapplydownwardpressure,encouragingyourkneeintofullextension.HavingaSuperfriendfacilitatethismotionisideal.
GapandSmashIfyouhavekneepain,thinkthis:“Ineedtomobilizethetissues
surroundingmykneejoint.”Thengettowork.Thegapandsmashmobilizationisafastwaytohittheareasjust
behindyourkneewhereyourhamstringandcalfcrossthejoint.It’skindofatwo-for-onebecauseyouhitupstreamanddownstreamofthekneewithasinglemobilization.
Thisisalsoagreattechniqueforaddressingtightcalves.Mostpeoplespendtonsoftimeworkingontheircalvesattheanklelevel.Whattheyforgetisthecalfcrossestwojoints,theankleandtheknee.Bygettingintothehighgastrocnemius,youcaneffectivelydealwiththesetighttissuesandfeedslacktoyourkneeandankle.
Theideaistosandwichaballbehindyourknee—eitherontheinsideoroutside—creatingalargecompressionforce.Fromthereyoucanimplementoneoftwostrategies.Youcanflossaroundbymovingyourfootinalldirections,pullingonyourshinwithbothofyourhands;oryoucanplantyourfootonthegroundandscootyourbuttintoyourleg.Thekeyistoworktheinsideandoutsideoftheknee,smashingbothsidesofthegastroc.
IMPROVES:
TerminalKneeExtensionKneePainTightCalves
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AnkleRange-of-Motion
METHODS:
SmashandFlossContractandRelax
InsideLine
1. Placealacrosseballbehindyourkneeontheinsideofyourleg.
2.Withtheballinplace,curlyourheeltowardyourbuttandpullyourlegtightusingbothofyourhands.Thiscreatesalargecompressionforcethattargetsyourlowerhamstringand
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uppercalf.3. Stillpullingonyourshinwithbothofyourhands,startmoving
yourfootaroundineverydirection.4. Toincreasepressure,plantyourfootonthegroundandscoot
yourbutttowardyourheel.
OutsideLine
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Positionalacrosseballbehindyourkneeontheoutsideofyourleg.
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Curlyourheeltowardyourbutt,cupyourhandsaroundyourshin,andpullyourlegintighttoyourbody,sandwichingtheballbehindyourknee.
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Pullingonyourshintocreatealargecompressionforce,startmovingyourfootaroundineverydirection.Tackingdownthetissuesofyourdistalhamstringanduppercalfwillhelprestoresupplenesstothetighttissuesthatcrosstheknee.
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Toincreasepressure,plantyourfootonthegroundandscootyourbutttowardyourheel.
FlexionGappingWhenIteachseminarsandworkwithathletes,Iencouragepeopleto
thinkabouttreatingtheissuesinandaroundtheareathatisgivingthem
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trouble.Youdon’tneedabackgroundinanatomytoaddressyourbusiness.Forexample,ifyou’rehavingkneeproblems,it’sconceivablethatoneofthestructuresaroundthekneeistightornotworkingcorrectly.Whenpeoplehavearthritickneesorareallystiffjointforexample,hingeduststartstoaccumulatebelowtheknee.Flexiongappingisasimplewaytoblowawaythathingedustandrestorenormalfunctiontothejoint.
Asimplewaytoscreenforkneeflexionproblemsistositbutttoankles.Youshouldbeabletosmashyourcalvesintoyourhamstringswithoutpainorrestriction.Ifyou’reunabletoachievethisrange,itcouldbequadstiffness,pooranklerange-of-motion,orastiffkneecapsule.Thistechniqueisaneasywaytodealwiththelatterissue.Ifthejointcapsuleisrestricted,achievingfullhiporkneeflexionisdifficultbecausethereisnotenoughspaceinthefrontofthekneetoaccommodatefortherotationofthefemuronthetibia.Likethebandeddistractioniterations,thisisaneasywaytorestorethatpassiveaccessorymotionandrestorenormalrange-of-motiontotheknee.
IMPROVES:
KneeExtensionKneePain
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1-4Rollupasmalltowelandplaceitbehindyourknee.5-6Grabyourshin,pullyourheeltowardyourbutt,andthenscootyour
butttowardsyourfoot,creatingasmuchpressureaspossible.Trytokeepthefootstraightwhileoscillatinginandoutofpeakcompression.
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AREA11MEDIALANDANTERIORSHIN
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MobilizationTargetAreas:Insideandoutsideareasoftheshin,fromyourkneedowntoyourankle
MostCommonlyUsedTools:
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SingleLacrosseBall
TestandRetestExamples:BottomoftheSquat(Pistol)DorsiflexionandExtension
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MedialShinSmashandFlossIfyourunalot,oryou’reonyourfeetallday,thereisagoodchance
thatthetissuesofyourlowerlegarebrutallytightandinneedofsomeseriouslove.Themusculatureextendingfromyourkneetoyourankleontheinsideofyourshin—specificallythesoleus,posteriortibialis,andgastrocnemiusmuscle—isresponsibleforgivingyourfootarchsupport.Anytimeyoustand,walk,orrunyouareputtingdemandonthesetissues.Asthecalfmusculaturebecomestightandlockedup,peoplestartdefaultingtoanopenfootposition.Thiscausestheankletocollapseandplacesstressontheupstreamtissues.
Torestoregoodpositionsandnormalizethosetissues,takeaballandsmashitintotheinsideofyourshinbone.Workfromthebaseofthekneedowntotheanklebone.Theideaistocreatelargepressuresandworkalltheelements.Youcanpressurewave,contractandrelax,andsmashandflossbymovingthefootthroughvariousranges.Peoplewillfindareasofhighpainandareasoflowpain.Thekeyistoskipoverthelowpainandstayonthehot,grodyareasbehindtheshin.
Thismobilizationshouldbeyourfirststopifyouhaveplantarfasciaproblems,posteriortibialistendonitis,ifyoucan’tgetyourfootintoagoodarch,orifyou’resomeonewhodoesalotofrunning—especiallyPose-centricrunning.
IMPROVES:
NeutralandStraightFootPositionFootandAnkleProblemsKneePain
METHODS:
ContractandRelax
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SmashandFlossPressureWave
Thetargetareastretchesfromthebaseofthekneedowntorightabovetheanklebonealongtheinsideoftheshin.
MedialShinTackandFloss—Option1Thereareafewdifferentwaystoapproachthismobilization.
Personally,Iliketositonthegroundwithmylegscrossed,butnoteveryonecancomfortablygetintothisposition.Ifyouarephysicallyrestricted,youcancrossyourlegoveryourkneefromthesittingposition(Option2)orimplementthedoublelacrosseballvariation(Option3).
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1. Pinalacrosseballontheinsideofyourshinandapplydownwardpressureusingbothofyourhands.
2.Onceyoufindahotspot,tackthetissuedownandmoveyourfootaroundinalldirections.Youcanalsoapplyapressurewaveorimplementthecontractandrelaxtechnique.
ExecutiveMedialShinTackandFloss—Option2Thisisafantasticoptionforthelessflexible.Italsoservesasa
perfectlowerbodymaintenancestrategyforthedesk-boundathlete.It’sawinanytimeyoucanworkonimprovingyourpositionandmobilizingstifftissueswhiletrappedatworkorinachair.It’skindoflikeyou’regettingpaidtomobilize.
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Crossyourlegoveryourknee,wedgealacrosseballbetweenyourshinboneandcalf,andapplydownwardpressurewithbothhands.Fromthere,youcancontractandrelax,rollyourfootaroundindifferentdirections,orapplythepressurewavetechnique.
DoubleLacrosseBallMedialShinSmashandFloss—Option3
Thisoptionisattractivebecauseit’seasytogetintotheposition,plusitallowsyoutotargetbothsidesofyourleg.Ifyou’reanenduranceathletewithtacked-downtissues,oryouhavefootpainoraweirdanklepain,considerthisagoldstartechnique.
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1. Positionalacrosseballonthebottomandtopofyourleg.2. Alignthetopballoverthebottom(onatightarea)andapply
downwardpressureusingbothofyourhands.
LateralandAnteriorCompartmentSmashIfyouhavefootproblemsorstrangedownstreampain,youhaveto
lookattheshinandcalf.Allofthetissuesthatrunandcontrolyourfeetarehousedinyourlowerleg.Thecalfandshinarethemasterofpuppetspullingthestringstoyourfeet.
Theproblemispeopletendtoforgetaboutthefrontoftheshinbecauseallthemeatisonthebackoftheleg,whichiswheremostpeoplefocustheirattention.However,ifanathletedoesalotofrunning,walking,andstanding—especiallyifheheelstrikesandstandswithhisfeetturnedout—thoseperonealmusclesthatrundowntheoutsideofthelowerlegareonconstanttensionandwillgetextremelytight.Thisispreciselyhowpeoplegetshinsplints.
WhenItreatathleteswhohaveshinsplints,I’llaskthem,“Whatareyoudoingforthosetissues?”They’llpause,thinkaboutitforasecond,thensay,“Nothing.”It’soddbecausethosetissuesarestiffandbeingpulledoffthebone,butmoreoftenthannottheathleteisn’taddressingtheareaoflocalizedpain.Obviously,workingupstreamanddownstreamoftheproblemispartoftheconversation,buttorestorethosetissuestotheirnormalfunction,theathletehastogetinthereandgivethosestifftissuessomelove.
It’simportanttorealizethatwhenthisanteriorcompartmentoftheshingetstight,themusclesdon’tcontractverywell,limitingdorsiflexionrange-of-motion.Italsoinhibitsyourabilitytopointyourtoes.Forthisreason,thetestandretestistosimplyflexandpointyourfootbackandforth.Ifyourshinisworkingefficientlyandtheslidingsurfacesareactuallysliding,youwillbeabletopullandpointyourtoesfartherwith
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lessdiscomfort.Ifyouhavestrangekneeoranklepain,you’restrugglingtogetyour
footintoagoodposition,orthefrontofyourshinshurt—meaningthatyouhaveshinsplints—thismobilizationshouldbeatthetopofyourlist.Knowthatthereareacoupledifferentwaysyoucanattackthesetissues.Youcanusearollingpinorstickmassager,oryoucanpressureyourweightoveralacrosseballorrollerasdemonstratedhere.Thetoolsthatyouusearenotimportantaslongasyoucangetthejobdone.
IMPROVES:
NeutralandStraightFootPositionAnteriorCompartmentPain(ShinSplints)KneeandAnklePain
METHODS:
SmashandFlossPressureWaveContractandRelax
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Thegoalistoworktheanteriorcompartmentandthelateralcompartment(theperoneals)alongthefrontofyourshinsandoutsideofyourlegfromyourkneetoyourankle.
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1. Kneelonthegroundandpositionalacrosseballtotheoutsideofyourshin.Toaddmorepressure,youcansityourbuttback,orrepositionyourcenterofmassovertheball.
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2.Workacrossthetissue,pressurewavingfromtheoutsidetotheinsideofyourleg.Ifyoustumbleacrossapainfulspot,stopandmoveyourfootaroundinalldirections.Youcanalsocontractandrelaxtopenetratedeeperintothetighttissues.
RollerVariationYoucanalsouseafoamroller—ideallyaRumbleRoller.Workup
anddownthelengthofthetissuehuntingouttightareas.Whenyoufindahotspot,rockbackandforthfromsidetosideacrossthetissuewhilemovingyourfootaroundineverydirection.
GlobalPlantarFlexionThisisasweetandsimpleglobaldorsiflexionmobilizationanda
low-budgetwaytostretchthefrontofyourshins.It’sapowerfulcountermobilizationtotheprevioustechniquethatputstheanteriorcompartmentintoanend-rangeposition.Youcanstretchbothlegsatatimeasdemonstratedhereorstretchonelegatatimebypostinguponyourfoot.
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1. Kneelonthegroundwiththetopsofyourfeetflushwiththeground,positioningyourbigtoesrightnexttoeachother.Note:Ifyouwanttoisolateoneleg,plantonefootontheground.Forexample,ifyouwanttostretchyourrightshin,youwouldpostuponyourleftfootandplantyourrighthandonthemattocounterbalanceyourweight.
2. Keepingyourbackflatandkneesstraight,leanbackandallowyourkneestocomeupofftheground.
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AREA12CALF
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MobilizationTargetAreas:Backoflowerleg,fromyourkneedowntoyourAchillestendon
MostCommonlyUsedTools:
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SingleLacrosseBallBarbellRoller
TestandRetestExamples:BottomoftheSquat(Pistol)DorsiflexionandExtension
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CalfSmashCalfmuscleshaveaseriousjob.Anathleticpersontakesan
averageoftenthousandstepsperdaywhilewalking.Thatis5,000loadspercalfoverthecourseofasingleday,and70,000overthecourseofaweek.Thisdoesn’tevenincludegoingupanddownstairs,running,workingout,andplayingsports.Ifyouhavebadfootpositioning,whetheryou’rewalkingwithyourfeetturnedoutorwearingshoesthatcompromiseposition,theinsidiouscalftightnessthataccumulatesisinsane.It’snoaccidentthatpeople’scalvesareinastateofconstantstiffnessandtheirheelcordsarelikeacoupleofsteelcables.
Ifyou’remissinganklerange-of-motion,youhavenochoicebuttocompensateintoanopenfootposition.Thismeansthatyoustand,walk,run,andmovewithanopenkneeandcollapsedankle.Whenthishappens,youcan’texpecteverythingtobeokay.It’sthesameissuewhenpeoplearemissingwristextension;theyturntheirhandsoutandwonderwhytheirshouldershurt.Ifyou’remissingfootextensionordorsiflexion,you’regoingtoturnyourfootouttosolvethatrange-of-motionproblemandbuffertheissue.Dothisandultimatelysayhellotobonespurs,Achillestendonitis,Achillesruptures,andaslateofotherankleproblems.Youcanavoidallofthisifyouhavefullanklerange-of-motionandunderstandgoodpositioning.Youhavetomakesurethatthelargedriversofyouranklesarefullrangeandsupple.
Althoughthechiefproblemisusuallyintheheelcords,thetightnesstransmitsupstream.Thegastroc,whichisapowerfullower-legmusclethatmakesupyourcalf,isresponsibleforcontrollingyourankle.Ifthosetissuesgetstiff,ankleandkneepaingenerallyfollow.
Whatyouhavetorememberisthatyouhavealotofmusculaturecontrollingyourfeet,andallthattissueisrunningthroughaverysmallspace.Thisiswhyyouneedtoprioritizesomeofthesmashingeffectsasafirststepwhenyou’retryingtodealwithkneepainortryingtoimproveanklerange-of-motion.Youcan’tjustrollaimlesslyaroundona
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foamroller.Youmustsmash.Thereareseveralsmashingtechniquesthatyoucanincorporate,
rangingfromthehorriblypainfultothemildlyuncomfortable.Dependingonyourlevelofstiffnessandpaintolerance,youmayhavetostartwiththemostbasic,whichistherollercalfsmash,andworkyourwayup.Justremember,themoreuncomfortablethemobilization,themorechangeyouwillsee,feel,andrealize.
IMPROVES:
NeutralandStraightFootPositionAnkleRange-of-MotionAnkleandKneePainCalfTightness
METHODS:
ContractandRelaxPressureWaveSmashandFloss
RollerCalfSmashThisisthemostbasiccalf-smashingtechniquethatweuse.It’s
usuallyreservedforathletesthatareextremelysore.Asyouknow,tightcalvesareverysensitive,makingittoughtomobilizewithoutpassingoutorvomitingonyourself.Thisiswhyit’sgoodtohavelow-levelmobilizationsthatyoucanthrowinasawarm-uptothemoreaggressivetechniques.Remember,inordertomakeobservableandmeasurablechange,youneedlargeacutepressures,whichisdifficultto
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getusingafoamrollerorpipe.Toexecutethistechnique,positionyourcalfandheelcordonaroller
orpipe,crossyouroppositelegoveryourshintoaddpressure,andthenrollyourlegfromsidetoside.Youcanalsocontractandrelaxandpointandflexyourtoes.
WeightedCalfSmashPlacingaheavysandbagoveryourshintoaddadditional
compressionforceisanothergoodoption.AlthoughhavingaSuperfriendapplypressuretoyourlegordoingthebonesawcalfsmashyourself(seecomingtechniques)aremoreeffective,thisoneiscertainlyvalid.
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SuperfriendCalfSmashTheSuperfriendcalfsmashisgreatfortworeasons:Youcangeta
tonofpressureintoyourcalf,andyouaremorelikelytotoleratehighercompressionforcesthanyoueverwouldonyourown.ThebottomlineistherearenottoomanypeopleouttherewhowillapplythesamekindoftortuouspressureasaSuperfriend.
Haveyourtrainingpartnerapplydownwardpressureandslowlyrollyourlegfromsidetoside,clearingonesectionoftissueatatime.AswiththeSuperfriendquadsmash,youprobablyneedtoagreeona“safe”wordthatwillcueyourpartnertoeaseup.
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BarbellCalfSmashThebarbellcalfsmashoffersmoreacutepressure,whichiswhat
youwantwhendealingwithtightheelcordsbecauseitallowsyoutorestoresuperficialslidingsurfacestothetissuesnearthebaseofyourheelandankle.Youcanrollyourfootfromsidetosideortwistthebarbellupyourlowerlegtogetapressurewaveeffect.Crossingyouroppositelegoveryourfootandleaningforwardisagreatwaytoaddmorecompressionforce.
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BoneSawCalfSmashThisismyfavoritecalfsmashmobilizationandthefirstoneIuse
whenIhavecalfandheelcordtightnessorankleorkneerelatedissues.ButI’mnotgoingtolie:It’sprettynasty.
Byplacingyourinstepoverafoamrollerandpositioningyourshinoveryourleg,youcangetlargepressuresworkingthroughthebackofyourcalf.Theideaistoslicethebladeofyourshinintotheareasthataretight,oscillatingfromsidetoside,asifyouwereplayingafiddle.What’sgreataboutthistechniqueisthatyourfootisofftheground,soyoucanmobilizewitharelaxedleg,allowingyoutosmashandflosstightareas.Thecontractandrelaxtechniquealsoworkshere.
It’simportanttonotethatyoucancontrolthepressurebyadjustingyourweight.Sittingyourweightbackwillincreasecompression,whileshiftingforwardwilltakepressureoffyourleg.
Kneelandplaceyourinstepoverafoamroller,keepingyourfootneutral.
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Usingyourarmstosupporttheweightofyourupperbody,bringyouroppositelegupandplaceyourshinorinstepacrossthetissueyou’retryingtochange.
Toaddacompressionforce,sityourbuttbackandshiftyourweightoveryourtopleg.Note:Youcancontroltheamountofpressurebyshiftingyourweightforwardandbackward.Themoreyousitback,themoreaggressivethepressure.
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Keepingyourweightcenteredoveryourleg,slowlysmashyourshinacrossthebackofyourcalf.Theideaistoshearbackandforthacrossthebackofyourcalf.Youcanalsohangoutonatightspotandapplythecontractandrelaxandsmashandflosstechniques.
VoodooCalfMobilizationIfyouhadtoconsumeahumanbeing(notthatyoueverwould),the
calfmusclewouldbeoneoftheworstpiecestoeat.Itissothickandfibrousthatyouwouldhavetoliterallyboilitforeighthourstobreakdownthegrislymuscletissue.AsIsaid,yourcalfundergoesanintensenumberofloadingcycles:Walking,playingsports,lifting,wearinghighheels,andrunningalladdup.Nottomentionthatmostpeoplespendverylittletimeundoingallthatinsidious,accumulatedstiffness.
Thebottomlineisthis:Yourcalfispronetoslidingsurfacerestrictions.Leftuntreated,thatstiffnessaggregatesintointramuscularadhesionsandknotted-upscarballsthatcompromisemechanicsandincreasepotentialforinjury.
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Wrapabandaroundtheareathatyouaretryingtochangeandthenmoveyourfootthroughasmuchflexionandextensionrangeas
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possible.
ClassicCalfMobilizationWhenpeoplehavetightcalves,generallytheirfirstthoughtistojust
throwtheirfootonawallorcurb.It’saclassicapproachthatyoucandoanywhere,anytime,andwithzeroequipmentasidefromshoes.(Theshoehelpssupportyourfootandprovidestractiononthewallsothatyoucankeeptheballofyourfootinplace).However,thereareacoupleofproblemsworthnotingwiththiskindofclassiccalfstretch.
Thefirstproblemisthatit’sdifficulttochangetissuesbysimplyhangingoutinastaticposition.Thesemusclesarevery,verystrongandcanhandlelargeloadsforextendedperiodsoftime.It’slikehangingonapieceofsteelcablehopingthatitwillstretch.
Thesecondissueisitdoesn’ttakeasystemsapproach.Thatis,you’reonlyaddressingmuscledynamicsandnotyouranklecapsuleorslidingsurfaces.Youareputtingyourselfintoaphysiologicrangeandthenhopingthatyoucangetenoughpressuretomakechange.Forthesereasons,it’simperativethatyouprioritizethepreviousmobilizationsand,ifpossible,attachabandaroundyourankletotieinthejointcapsule.
Whatisgreataboutthisclassicmobilizationisthatitchallengesyourheelcordandcalfatfullrangeandservesasanexcellentsupplementorcountermobilizationoftheprevioustechniques.Youcanalsofocusonthetissuesatthebaseofyourheelbybendingyourkneeandloadingthesoleuscomplex.Justbesuretokeepyourfootinagoodpositionandmaintainagoodarchasyouhuntaroundfortightareas.
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1. Standingafewfeetawayfromawall,lowerintoaquarterorhalfsquatandplacetheballofyourfootashighuponthewallaspossible—keepingyourheelincontactwiththeground,yourfootneutral,andyourglutesqueezed.Sometimesit’seasiertostarthighuponthewallandslideyourfootdownuntilyourheeltouchesdown.Onceyourfootisinposition,straightenyourknee.Don’ttrytobendyourfoot.
2. Keepingyourfootpinnedinplace,standtallanddriveyourweighttowardthewallorpole.Withyourlegstraight,mobilizebothyourheelcordandcalf(gastroc).Remembertokeepyourgluteengagedandyourbellytightasyoumoveyourhiptowardthewall.
3. Toexploredifferentrangesofstiffness,loweryourelevationbybendingyourlegandscouraroundfortightareasbyexternallyandinternallyrotatingyourknee.
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BandedDistractionIt’sabittricky,butifyoucanrigabandandapplyaposterior
distraction,youwillincreasetheeffectivenessofthismobilizationtwofold.Anytimeyoutakeaclassicstretchandapplyadistractiontotieinthejointcapsule,youturnagoodstretchintoagreatstretch.
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BandedHeelCord:AnteriorBiasAlotofpeoplereportanimpingementatthefrontoftheiranklewhen
theyperformaclassiccalfstretchorpulltheirtoestowardtheirknee.Thisistheequivalentofananteriorhipimpingement.Whenyourfemurisrestingatthefrontofyourhipsocket(usuallyfromtoomuchsitting),itrunsintoyouracetabulumduringdeepflexion-basedmovementslikesquatting.It’sthesameideahere,butinthissituationthebonesofyouranklearerestingatthefrontofyourjointcapsule,causingthatfamiliarpinchatthefrontofthesocket.Aswiththebandedhipdistraction,thisisasimplewaytoclearthatimpingementandrestorenormalfunctionandrange-of-motiontothejoint.
Forthebestresults,createasmuchposteriortensionasyoucanhandle,driveyourkneeforwardandouttotheside—keepingyourentirefootincontactwiththeground—andoscillateinandoutofend-rangeuntilyouexperiencesomekindofchange.
IMPROVES:
NeutralFootPositionClearsAnteriorAnkleImpingementAnklePainIncreasesAnkleRange-of-Motion
METHODS:
Paper-clipping(Oscillation)
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1. Hookabandaroundthefrontofyourankleatthebaseofyourfootandcreateasmuchtensioninthebandaspossible.Youwantyourentirefootincontactwiththegroundandyourfootstraight.Thisallowsyoutogeneratealittlebitofexternalrotationforcetostabilizeyourankleinagoodposition.
2. Driveyourkneeforward.Theideaistooscillateinandoutofend-rangeuntilyouexperiencesomekindofpositivechange.
3. Youcanalsoproptheballofyourfootontoaweighttochallengemoreend-rangedorsiflexion.
BandedHeelCord:PosteriorBiasThebandedheelcordwilltack-downthetighttissuesatthebaseof
yourheelandrestoreslidingsurfacestothearea.Ifthisregiongetstight,theskinwillliterallyadheretotheunderlyingtendon.Thisrestricts
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range-of-motionandcausesanonslaughtofotherproblems.Thisisasimpleyetcogentwaytoungluethatmatted-downtissueandhelprestorenormalrange-of-motiontoyourankle.
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Hookabandaroundthebaseofyourheelandcreateasmuchtensioninthebandaspossible.Keepingyourentirefootincontactwiththeground,
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driveyourkneeforwardandtowardtheoutsideofyourbody,oscillatinginandoutofend-range.Theideaistomaintainaslightexternalrotationforcetopreventyouranklefromcollapsinginward.
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AREA13ANKLEANDPLANTARSURFACE
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MobilizationTargetAreas:Ankle,heelcord,andthebottomofyourfoot(forefoot)
MostCommonlyUsedTools:SingleLacrosseBall
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TestandRetestExamples:BottomoftheSquatDorsiflexionandExtension
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BallWhackWhenIseesomeoneinmyphysicaltherapypracticethatismissing
anklerange-of-motion,thisisthefirsttechniqueIuse.It’scheap,easy,fast,andyieldsfreakishlygoodresults.Thebestpartisyoudon’tneedaPh.D.inanatomytofigureoutwhereyourskinslidesoveryourbones.Bendyourknee.Doesyourskinslidesmoothlyovertheiliotibial(IT)band?Flexyourelbow.Doesyourskinslideoveryourelbowwithoutrestriction?Flexyourfoot.Doesyourskinslideoveryouranklebonesandtendons?Ifitdoesn’t,youshouldimmediatelyrecognizethatasaproblemandworkonrestoringslidingsurfacestothattacked-downskin.Tousetheballwhacktorestoreslidingsurfacestotheskinoverthebonyprominenceandtendonsofyourfoot,pinaballontheinsideandoutsideofyourankleboneandaroundtheareasoftheheelcordandgiveitafirmwhack.Thismomentarilystretchestheskin,peelingitofftheunderlyingsurfaces.
Althoughyoucandothismobilizationonyourown,it’sdifficulttogeneratesufficientforce.Forthisreason,IadvocateemployingthehelpofaSuperfriend.
Note:Thistechniquecanbeappliedanywhereyouhaveskinstretchedoverabodystructure—specificallyyourelbowortheIT-Bandatyourknee.
IMPROVES:
SlidingSurfaceDysfunctionAnkleRange-of-MotionAnklePain
InsideAnkle
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HeelCord
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OutsideAnkle
1-6Pintheballonanareaoftacked-downtissue—focusingyourattentionontheanklebone,heelcord,andsurroundingareas—andthengivetheballafirmsmack.Youcanalsotryapplyingpressurewiththeballandthenrapidlypushingit.Don’tjustlimityourselftoonedirection,either.Torestoreslidingsurfaces,youneedtohitorpushtheballineverydirection.Dothisuntiltheskinstartstoslidesmoothlyovertheunderlyingsurfaces.Itdoesn’ttaketoomanywhackstodothat.
VoodooAnkleMobilizationVoodoowrappingyourankleisoneofthemosteffectivewaysto
restoreslidingsurfacestoyourheelcord,ankle,andforefoot.AsImentionedbefore,youcanapproachthismobilizationfromacoupleofdifferentangles.Ifyou’retreatingaswollen(sprained)ankle,startnear
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thetoesandcovertheentirefoot,keepingabout50percenttensionintheband.Ifyou’redealingwithslidingsurfacedysfunctionandtryingtoimproveanklerange-of-motion,youdon’tnecessarilyhavetowrapyourentirefoot.Instead,justfocusyourattentiononrestrictedareas,whichformostpeopleisaroundtheankleandheelcord.Thekeyistokeeparound75percenttensioninthebandandforceyourfootthroughafullrange-of-motion.Youcandothisbyproppingyourfootontoabumperplate,implementingoneofthecalfstretchingtechniques,orbysimplyhangingoutinthebottomofthesquat.
1-4Whetheryou’retryingtoclearinflammationorrestoreslidingsurfaces,startontheforefootandwrapuptheleg.Keepaboutahalfinch(orhalfoftheband)overlapandcoveralltherestrictedareasofthefoot.
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1-2Moveyouranklethroughasmuchrange-of-motionaspossible.Youcanimplementthepreviouscalfmobilizationtechniques(thebandedheelcoredisagreatoption),orpropyourfootonanelevatedsurfacelikeabumperplate.Anevenbetteroptionistoperformthemovementyou’retryingtochange(run,squat,etc.).
PlantarSurfaceSmashThisisagreatmobilizationforthecommonanddreadedfoot
diseaseplantarfasciitis.Althoughthereareothermechanismsthatcantriggerplantarsurfaceproblems—posteriortibialis,caughtnerveendings,etc.—plantarfasciitisisthecatchalltermusedtodescribeany
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kindofpainonthebottomofthefoot.Thepeoplemostsusceptibletoplantarfasciaissuesaremodernathletes,especiallythosewhogravitatetowardbarefootandPose-centricrunningpractices,andpeoplewhomovewiththeirfeetturnedoutandstandwiththeirarchescollapsed.
Theplantarfasciaisabigsheetofconnectivetissuethatrunsalongthebottomofyourfoot,fromtheballofyourfoottoyourheel.Asanybodywhohashadplantarfasciaproblemscanattest,whenthisareagetsinflamedorstiff,itcausesatonofpainanddiscomfort.
Oneofthebestwaystoresolvepainandrestoresupplenesstotheplantarsurfacesistorollyourfootoveralacrosseball.Theideaistoputinsomequalitativesmashingbyslowlypressurewavingupanddownthelengthofyourplantarfascia.Youcanalsothinkaboutstrummingthemusculatureofyourfeetbymovingfromsidetoside.Ifyouhitahotspot,stayonit,contractandrelax,andpressurewaveintotheropeytissue.Youcandothiswhileyou’reatworksittingatyourdesk,oryoucanstandupandgetsomepressureintoyourfoot.Eitherway,don’twaituntilyourfoothurtstoaddresstheissue.Fixyourfootpositionandmakesureyourskinslidesandglidesoveryourplantarfasciaandthatthebottomofyourfootissupple.
IMPROVES:
FootPain(PlantarFasciitis)AnkleandFootRange-of-Motion
METHODS:
PressureWaveContractandRelax
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Themobilizationtargetareaencompassestheplantarsurfacesofthebottomofyourfoot,fromtheballofyourfoottoyourheel.
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1-3Steponalacrosseball,positioningitanywhereonyourplantarsurface,andapplyasmuchpressureasyoucanhandle.Youcancontractandrelaxonstiffareasandpressurewaveupanddownoracrossthetissue.Thekeyistotakeyourtimeandfocusonqualitativesmashing.Oneofthebiggestmistakesthatpeoplemakeistorolltheirfootoveraballwithzerointentionorpurpose.Itshouldtakeyouatleastaminutetotraversethelengthofyourfoot.
4Togetmoreweightovertheballandincreasepressure,dothismobilizationwhilestanding.
ForefootMobilizationThisisanothereffectivefootmobilizationthatcanbeusedin
conjunctionwiththeplantarsurfacesmash.Thereisabigjointrightinthemiddleofyourfootthatisresponsible
forgivingyourfootarchsupport.Whenthismid-jointgetsropeyandstiff—eitherfrombadfootmechanicsorbarefootrunning—itlimitsyourabilitytoexternallyrotateandcreateagoodarch.Thisisoneofthereasonswhypeople’sfeetpopupwhentheysquat.Theydon’thaverotationalcapacityintheirmid-jointsowhentheytrytocreateexternalrotationbyscrewingtheirfeetintotheground,theirwholefootrollsupontheoutside.
IMPROVES:
NeutralFootPositionFootPain(PlantarFasciitis)
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Ifyougrabyourforefootaroundthebaseofyourtoes,youshouldhaveslightindependentrotationfromyourheel.Thinkaboutlikethis.Yourhandisprettyflexible,right?Well,ifthepalmofyourhandisreallystiff,youwon’tbeabletomoldandshapeittogrippingandgrabbing.Allwe’redoinghereismakingsurethatyourfootisalittlebitmoldablesothatyoucancreateagoodarch.
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1. Steponalacrosseballwiththeinsideofyourforefoot.Noticethattheouteredgeofmyfootisflushwiththeground.Theideaistoblockthefrontofthefoottowardstheballandtrytocollapsedownonit.Blockthejointandshearpastit.
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2. Applyingdownwardpressure,createashearforceacrosstheinsideofyourfoot.Thinkaboutcollapsingyourfootovertheball.
RollerForefootStrummingUnliketheforefootmobilization,whichismoreofapinpoint-targeted
smash,therollerforefootstrummingcapturestheentirearch.Putsimply,it’sanon-accurateglobalsmashingtechniquethatcapturesallthestructurallayersofyourfoot.Forthebestresults,slowlycollapseyourfootovertherollerasifyouaretryingtopeelofftheedgeoftherollerwithyourfoot.
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1. Placetheinsideofyourfootovertheedgeofaroller,targetingtheinsidelineofyourforefoot.
2. Applysteadyandslowdownwardpressure.Thinkabouttryingtopeelofftheedgeoftherollerwithyourfoot.
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TocheckoutTheLatestMWODToolsandGear,andforMoreInformationAboutTheStarrettsystemofMovementandMobility,Visit:
WWW.MOBILITYWOD.COM
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GLOSSARY
Adduction:Describesmovingalimbclosertothecenterlineofthebody.
BandedDistraction:Topullthejointsurfacesapartusingaband,ortotryandinfluencetheintra-articularmotionsofthejointbycreatingmoreusablespacebymanipulatingthejointcapsule.
Bias:Emphasizingacertainpositionormovement,suchasinahipflexionwithexternalrotationbias.
Buffer:Referstothecapacityofthebodytowithstandpoormovementorpositioning.Theoretically,healthynormaltissuesthathavetheirfullrangesofmotioncanwithstandmorecompromisedmechanicsthantheirstiffandrestrictedcounterparts.
Extension:Theoppositeofflexion.Thisisamovementthatopenstheangleofajoint,asyoudo,forexample,eachtimeyouwalkandyourbacklegstraightensout.
ExtensionForce:Describeseitheraforcevectorthatfacilitatesfurtherextension,likelyingonarollerandarchingback,ortheforcesonthebodyconsistentwithextension-relatedmovements.
ExternalRotation:Rotationofalimborjointawayfromthecenterormidlineofthebody.Sittinginlotusposeinyoga,forexample,requiresboththeshoulderandhiptoexternallyrotate.
Flexion:Usedtodescribeamovementthatdecreasestheangleofajoint,suchaswhenyoubringyourelbowtoyourface.
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GlobalExtension/Flexion:Referstospinalmovementpatternsthatoccurthroughmorethanonefunctionalregion(lumbarandthoracicspine,etc.).Athletesuseaglobalspinalposition,forexample,whendoingaforwardsummersault,blockingaballatthenet,throwingabaseball,orbenchpressing.
InternalRotation:Rotationofalimborjointtowardthemidlineorcenterofthebody.Whenyoubringyourhandtoyourface,forexample,yourshoulderhastointernallyrotatetoallowthatmovement.
Intra-Relate:Howtissuesrelatetothemselves.Forexample,stiffmuscletissuedoesnot“intra-relate”tothemuscletissueswithinthesamemuscle.Thisisdifferentthanwhentissuesinter-relatebetweendifferenttissuesystems.
Load-OrderSequence(Sequencing)andLoad-Ordering:Abasicprincipleoftissueloadinginthebody.Inotherwords,tissuesthataremovedfirstduringmovementareloadedmaximallyinthatmovement.Thebody’stissuesarenotperfectlyself-equalizinginnature.Ifthekneemovesfirstduringthesquat,thequadsandkneecapwillloadfirstandmaximally.
LocalExtension:Referstomovementsinthespinethatoccuratafewofthespine’smotionsegmentsratherthangloballythroughoutthespine.Examplesofthisincludehingingattheneckduringadeadlift,oroverextendingatthebottomoftheribcageduringapress.
MissingCorner:Animprecisecatchalltermusedtodescribeamissingarc,ray,vectororaspectofarange-of-motion.Fullshoulderflexionalsoincludesfullexternalrotationofthejointwhenthearmisoverthehead.Iftheathletecannotexternallyrotatehere,itissaidthatheorsheismissingthis“corner.”
MotionSegments:Thefunctionalmovingunits(vertebrasegments)of
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thespine.
PassiveAccessoryMotion:Describesthesmallintra-articularmovementsthathappeninsideajointduringnormalrange-of-motion.
Postingup:Referstoloadinganentirelimbinweightbearingduringamobilization.
ShearForce:Describestryingtorestorenormalslidingsurfaceinteractionwithaspecific,usuallyobliqueforceorload.Ifyouweretryingtopullapartagrilledcheesesandwich,forinstance,youwouldbringshearforcetothesandwichtoseparatetheslicesofbreadfromeachother.
SlidingSurfaces:Describesanysurfaceofthebodywheretissuesshouldnormallyslideoveroneanotherlikeskinoverbone.Thistermcanincludeskin,nerves,fascia,andmuscles.
Superfriend:Atrustedconfidantwhohelpsyoutoovercomeyourcrappymechanics.ASuperfriendalwaysknowsthesafe-wordyouhavebothagreeduponandneverpushesyoubeyondthepainthresholdyouset.SometimesyoujustneedaSuperfriendtosmashyourquads.
Tacked-DownandMatted-Down:Slangforstiff,unsuppletissuesthatdonotbehavelikenormalhumantissue.Sittinginachairalldaywillresultinmatted-downglutes.
Tensioner:WhenIsay,“usethewholelegasatensioner,”Iamdescribingthespecificmovementofalimbtoapplytensiontoamobilization.Ifyouweremobilizingyourhamstringsandpulledyourkneetoyourchest,forinstance,you’dextendyourlowerlegasthe“tensioner.”
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ABOUTTHEAUTHORS
Dr.KellyStarrettisacoach,physicaltherapist,author,speaker,andcreatorofMobilityWOD.com,whichhasrevolutionizedhowathletesthinkabouthumanmovementandathleticperformance.
KellyreceivedhisDoctorofPhysicalTherapyin2007fromSamuelMerrittCollegeinOakland,California.HeandhiswifeJulietownSanFranciscoCrossFit—oneofthefirst50CrossFitaffiliates—whereKellyrunsaperformance-basedorthopedicsportsmedicineclinic.Kelly’sclientshaveincludedOlympicgoldmedalists,TourdeFrancecyclists,worldandnationalrecordholdingOlympicLiftingandPowerathletes,CrossFitGamesmedalists,balletdancers,militarypersonnel,and
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competitiveagedivisionathletes.
Since2009,Kellyhasbeentravelingthecountryteachingcoachesandathletesthatgoodmobilityandpropermovementarethekeystooptimalperformanceandthatallhumansshouldbeabletoperformbasicmaintenanceonthemselves.
GlenCordozaisoneofthemostpublishedauthorsintheworldonthetopicsofMMA,BrazilianJiu-jitsu,MuayThaikick-boxing,andfitness,withoverseventeenbookstohiscredit.Theseworksincludeco-authorshipwithsuchmaritalartluminariesasRandyCouture,BJPenn,AndersonSilva,FedorEmelianenko,LyotoMachida,EddieBravo,CungLe,AntonioNogueira,andMarceloGarcia.InadditiontoGlen’s
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accomplishmentsasanauthor,heisastrength-and-conditioningcoachandhascompetedasaprofessionalmixedmartialartist(MMA)andMuayThaiboxer.
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1Spokenbythecharacter,Stilgar,inthesciencefictionnovel,Dune.
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1Coachesandphysicaltherapistshavechalkedbackpainuptohavingtighthamstringsforages.Althoughtighthamstringscontributetobackpain,it’smorethanlikelyonlypartoftheproblem.It’sasystemofsystems.Position,movementmechanics,andothertightmusculature—psoas,hipflexors,quads,tonameafew—allplayarole.
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