Low Back Pain Its a real mother. Over 80% of ALL people (Americans) will experience Low Back Pain (LBP) in their lifetime. LBP is the #2 cause of disability and the most common reason for work days lost. There are about a bazillion causes for low back pain. Those reasons range from genetic to catastrophic injury to many people just do consistently stupid things (myself included) that aggravates their back. The worst part is, they rarely even realize what they're doing is the root cause of their pain. Fundamentally, people with low back pain tend to share a few movement strategies, TOO MUCH low back movement. Lack of Gluteal Activation/ Reliance/ … [Read more...]
You Should Do This: Tall Kneeling Behind the Back Kettelbell Holds
October 28, 2019 by
Confession time, I really like it when I program a new exercise and the client gets a kinda sick look on their face and goes, "This is one of those things that looks really easy, but I know wont be" Yep, makes my day. And Tall Kneeling Behind the Back Kettlebell Holds despite their innocent appearance can be like torture for many. Why So Awful? If you have a craptastic bracing system you're gonna suffer. And guess what? Most of ya's got a craptastic bracing system. What the Hell is a "Bracing System" Anyway? Your bracing system is how you stack the body to create and absorb maximal tension through the system. The goal of bracing is to limit (prevent) … [Read more...]
“Hold HoLD, HOLD,” or Quit Rushing The Rep or Settle Down
August 15, 2019 by
The #1, post Beginner phase, Mistake Lifters (still) Make? Rushing The Rep They don't set up with intention, unrack the weight "tight", allow the weight to settle, compress the joints and "feel" the weight before performing the movement. Weights get a little heavy, the set gets a little hard and we start to think, "If I go fast, i'll get in and out, and don't have to hold the weight any longer than is absolutely necessary" This probably happens for a few reasons: Figured out the Stretch Reflex. Sooner or later you've discovered the "bounce" or "rebound" you can get out the the bottom of a squat or bench. Not in a, crash the bar into your chest and … [Read more...]
You Should Do This: Pallof Press
February 9, 2018 by
Core, Core, Core, You need it, preferably LOTS of it. But just having ABZZZ isn't enough. You need a core that actually works. A core that STOPS, instead of creates or allows movement through the lumbar spine. The "core" must create, as Dr. Stu McGill puts it, "Super Stiffness" *this in NOT an ED commercial...But his lab did do this study. So sit-ups, crunches, Russian twists, these things, all out. And "Anti- Core", exercises that "BRACE" the spine against movement is all in.... Ribcage Down, Hips in Neutral: The Cylinder Position Here's the short: Use your "core" to create a stable platform not your lower back. Jamming your L4, L5 and … [Read more...]
