You Should Do This: Superman Mobility

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...]

One is Greater than Zero

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...]

Spoon Bending, Physical Capital and Being Injured!

"I got hurt doing: insert activity that I associate with the pain I'm currently having" Actually...it's not that simple. That's probably not the case. At least not entirely.... You're just not that fragile. There's a good chance that the activity that you associate with the pain you're currently having wasn't just from: THAT Swing THAT Lunge THAT Pushup Picking up THAT couch... It's more insidious than that. I've Got a Snowball, I Need to Throw it...... From: capt_tain Tom When someone’s back hurts they don’t want to blame their lifestyle, fitness level, or daily patterns.  Instead, they want to blame their back pain on starting the lawn … [Read more...]

You Should Do This: McGill Side Plank With Band

  Planks are really good for you. IF you do them correctly they can help teach and train a few very important concepts.. 1. Pillar Strength/ Bracing 2. True "Core" Activation 3. Core Endurance Abzzz 101: The "core" isn't just meant to look all awesome on the beach with your bros when your tan is banging and you're trying to pick up bitches.... bro... It's also supposed to stabilize your spine and protect you from hoop, compressive and shear forces. You know, keep you from breaking the first time you pick up a kid, have to carry groceries, or push a car out of a snow rut...<-----all of these are secondary to the more bro(ish) use listed above, … [Read more...]

You Should Do This: Band Good Morning with Band Around Knees

Ohh low backs, how you ruin our lives.. Truth is, it's not our low backs fault. It's our fault: we develop faulty movement patterns and then unknowingly do things that exacerbate the issue. In this case it's the ability to hinge at the hips. This is mostly comes down to 2 factors:   #1: Initiating Movement at the Low Back #2: A lack of Glute Activation Once we can initiate movement from the hips and turn the glutes on everything else falls in line and you might actually start loading your hips instead of your low back. But I Already Know How To Hinge: Maybe you don't... It's fairly common for experienced exercises to overreach lower back to create a … [Read more...]

Maybe You SHOULD Do Yoga

Last time I wrote this hand grenade about why Yoga might not be the best option for you. And subsequently watched my subscriber list get decimated. So I guess some folks got all butt hurt...or they just don't like me and think I write like poop. Either way, here's why you might actually want, hell, you NEED Yoga in your life. The #1 Reason, By Far... Yoga Teaches You How To Breath..... Again Yes, you breath wrong, at least for the situation. You're Waaay Too Damn Stressed......ALL THE TIME. In modern life we worry about too damn many things. Mortgage Car bill Grocery bill Fights with the significant other Bosses Subordinates The cable … [Read more...]

Maybe You Shouldn’t Do Yoga?

What Do You Think About Yoga? I think my back hurts... At First My Mind is All Like: "It's a really good thing that teaches calmness, focus, controlled breathing and body awareness." But My Mouth Goes (after I give it some thought): "You probably shouldn't do it." Whaaaaaaaaaaaaaa??? Why I don't recommend Yoga to most people. From my experience, Americanized yoga, what you'd probably be doing, is usually a real Sh@t fest. Full disclosure: I've NEVER taken a Yoga Class. For realzzzz I know you're mad right now. You're all like, "You're such a hypocrite, I like yoga. It's so kool. I've taught it for sooo long and it's awesome and I'm awesome and you … [Read more...]

When Do we Squat, Bench and Deadlift? On How I Became a Giant Puss, and you Can Too.

"Dude WTF happened to you? When did you become such a pussy? So none of your clients Squat, Bench or Deadlift anymore? You've got to be kidding me?" "Isn't it hypocritical to post videos of you doing those things on Instagram and then come out against them?" I got that from a few friends and occasional lifting partners from the last 10 years after I put these gems out: I Actually Prefer Single Leg Deadlifts For Most of my Clients. Switch exclusively to pushups. and I posted this, Why We Don't Squat?- Mike Boyle on my Facebook page (go "Like it") and agreed with the conclusion, Traditional Style, Bar on The Back, Squats, are Unnecessary for Most Lifters So, … [Read more...]