There are some near universal truths when I get a new client: 1: They lack Thoracic Mobility/ scapula control 2: They lack glute activation/ strength 3: They create motion from the lumbar spine, and consequently have overactive spinal errectors (low back muscles) I would guesstimate that I see all three of these in a new client 90% of the time (cause, they are somewhat interrelated) and at least 2 of the three get hit about 95% of the time. And it all goes back to our flexed forward, low amplitude/ low velocity world. If you're always sitting, hunched over a screen, in a box, or in front of a box, you're probably not: Sitting up straight, shoulders in … [Read more...]
Pressing Through Your Heel Is NOT Flexing Your Ankle…
June 16, 2016 by
Can you? "Feel Your Heels" And I don't mean "do you logically realize that you do, in fact, have a body part (the calcaneous) that is in the lay mans terms called to as the "heel". But, can you actually "feel" it? Like right now? Feel it, as in, manage not only the pressure on the heel but where the pressure is and maybe even alter the pressure points? And I'm NOT talking about flexing the ankle and pushing off the back edge of the foot. (More on that a bit later) But instead, just feeling and maintaining pressure in the whole heel. I'm willing to bet you can't. I know this because probably 80% of the people I train have trouble doing just … [Read more...]
The War on Fat: Keep one In the Chamber
May 20, 2016 by
*Before I get started: this article is NOT meant for someone who has an appreciable amount of fat to lose. If you're 30% or more body fat...you NEED to go full on Tony Montana. At least for a little while. Pull out all the stops, up the cardio, cut the cals, etc. However, if you're in pretty good shape, but not as lean as you'd like to be, this is more up your alley. We need to all agree on ONE basic premise before we start. The body ADAPTS to the stress(ors) applied to it. That means, the body follows this model: General Adaption Syndrome So think of everything (stressor) that promotes fat loss is like a bullet in an old time … [Read more...]
Why I Love Zerchers and You Should 2
May 10, 2016 by
Do you know where Zercher Squats came from? Prison... Supposedly the Zercher squat came about because there are weights, but no racks, in the joint. They needed a way to squat and figured out that they could pick up a lot of weight off the ground in the crooks of the elbow. Zercher Squat. Ed Zercher came up with this squat variety many years ago. In 1966 or 1967, I read about a prisoner by the name of Robert Barnett, who had just pulled a 675 deadlift at 165 BWT. He related that the Zercher squat was responsible for his success. He reported that his best was 395 x 5 reps done off the floor.- Louie Simmons I don't know if that's the truth, but it's a hell of a … [Read more...]
Lumbar Hyperextension, Fake Lockouts and The Pillar Position.
March 31, 2016 by
Booty, Booty, Booty, Rocking Everywhere... https://youtu.be/znUS2KqPYCw IDK if this is NSFW or what, it's kinda hilarious. That line of literary genius was "spit" (that's what the cool kids say these days) by Bubba Sparks circa 2009. With the rise of Instagram "Glute Building Experts" (aka. soft core porn veiled as fitness) and Pintrest 30 Day Butt Challenges there's a whole lotta hyperextension, ie sticking your ass out, getting passed off as "technique". I guess that's what happens when your "fitness expert" is just a model with a big butt who likes to workout.... This "Duck Butt" position that you see a lot of these "experts" exhibit is actually just jamming … [Read more...]
One is Greater than Zero
February 2, 2016 by
As I've said before, I think, we have developed into an excuse based culture. Instead of finding a way, we've learned to look for a way out. In that vain.. We're one month into the new year. Hows that Exercise and Eat better resolution working for ya? If you're like a lot of people, it's not. You probably started strong but fell into the perfection trap. <---I made that term up, I think. Personally, I think the "perfection trap" is an excuse veiled as an actual reason. Kinda like the false sacrifice.. Here's how this works: "I'm going to work out for 60 minutes 5 times a week." And while motivation is high and you're prioritizing exercise, it works … [Read more...]
You Should Do This: Modified Rope Climb
December 9, 2015 by
This may be the most deceptive exercise EVER. I saw it on Onnit Academy and thought... Ehhhh, that's probably hard on the grip, but not much of a challenge really. WRONG. The first time I did this I had to re-learn a valuable lesson: I SUCK.....BAD. Here's what you need: Battle Rope (or any rope for that matter) Rack (or anywhere to attach it for that matter) Vice Grips for hands Modified Rope Climb: Youtube Version Key Points: Tight line, ears through ankles or knees (if bent) Abs and Glutes on. Shoulders in the joint (tension on the back side) CRUSH the rope...<---this is of the utmost importance if you didn't figure that … [Read more...]
You Should Do This: Battle Rope Row
November 11, 2015 by
Pulling, we all need more. Like a lot more. Like on a set per set comparison, 2:1, pulling to pushing is a good start for most people. IF you've ever been a client you already know that I'm VERY partial to the TRX/ Ring row. I think it's the best rowing exercise going. It's scalable and basically fool-proof, plus and best of all, it's self-limiting. You can do an ugly rep, but you, and everyone else is going to know it instantly and hopefully that's when you stop. So I was looking for new stuff on the Onnit Academy website and saw Battle Rope Inverted Rows and was like whaaaaaaaaaaaaaaaaaaa? So I did them and they're sick nasty.....that means really … [Read more...]
