Why do we swing our arms when we walk? This used to be one of the big questions in exercise physiology. The other was what's the limiting factor in oxygen utilization? O2 uptake at the muscles or O2 uptake at the lungs (the pressure across the alveolar membrane and red blood cell affinity for 02, etc) <----its this one, google anatomical dead space Circa 2009 we figured out why we swing our arms.... Swinging your arms while you walk: Makes walking more "economical" Keeps us walking straight "The results showed that arm swinging, either normally or in the opposite direction, required little effort from the muscles. “Instead of being … [Read more...]
You Should Do This: Stir The Pot
November 8, 2018 by
How do I Preface This? It's tough, because, Stir The Pot is most definitely in the running and may, in fact be, the greatest core exercise known to mankind. The problem(s) are two-fold: It's too advanced for most people (lots of digging elbows, overarched backs, drooping hips). The focus is too often on speed of movement (just get through the reps). The focus should be on: Creating TENSION, holding the plank position, the whole time. Being SMOOTH and controlled, never rushing or relaxing. What Makes Stir The Pot So Special? It works ALL aspects and functions of the core, anti- extension, flexion, rotation, with one movement. "True … [Read more...]
You Should Do This: Tall Kneeling Pallof Iso Holds
October 24, 2018 by
Glutes Are Core Lets face it, we could all use a little bit more of both. And the truth is, glutes ARE core. But Roy, "I thought only abs are core." Abzzz are core, but so are glutes. How Are Glutes Core? Abs are primarily meant to STOP motion through the lumbar spine/ "core". The problem with this is that the abs work best when the spine is in neutral. We also call this the Cylinder or Neutral Scissor Position Neutral spine is RELIANT on a neutral pelvis... Wait But What? Yeah, the sacrum, the last segment OF YOUR SPINE is integrated with your pelvis. INTEGRATED, as in, it's the middle segment. You literally can't build a pelvis … [Read more...]
You Should Do This: Farmers Carry
September 7, 2018 by
What's the Most Functional Exercise You Can Do? Probably picking sh@t up and carrying it. https://www.youtube.com/watch?v=Bzu5JraS9kM really great tutorial and variations, def worth the watch We just went over this a few weeks ago...You Should Do This: Chaos Carries But, I've kinda, sorta noticed that not only have Farmers Carries become more popular but they're often absolutely brutalized. Most People do Farmers Carry's Like a Wet Noodle. I don't know how this became a thing but more and more the bells or worse the PERSON is waving in the wind while "performing" the exercise. Maybe it comes from seeing things like the Worlds Strongest Man on TV. Or … [Read more...]
You Should Do This: Body Saw
March 28, 2018 by
"Ribs Down" I say that a LOT. Like all day. See I also say, "Chest Up" A Lot. And most folks think chin up is chest up <---if this is you, you're thoracic spine needs some love. And by "love" I mean, EXTENSION. But these are different things. And too much "chest up" usually leads to compensation and the dreaded Lumbar Hyperextension... The Duck Butt An aggressive over-arching of the lower back. Which is another compensation pattern that's associated with a tight thoracic spine.. Wait But Why? How can excessive cervical AND lumbar motion be the result of a stiff thoracic spine? Easy, if the segments in the middle of the spine don't move (do … [Read more...]
Doing it Better: Planking
September 20, 2012 by
Planks are really boring. "Planking" is really stupid: Planking is a photo fad which involves lying face down with arms to the sides in unusual public spaces, photographing the scene and sharing the image online. In form, it bears striking resemblance to the Lying Down Game, a similar photo fad that became popular among UK Facebook users in 2010. http://youtu.be/csS_oySjfjU But planks have value and even though they are boring as hell I still make people do them cause, plain and simple, they work. Problem is that after a couple of months most folks can hold a plank without any problem....for ......a ........long........time. Yes, I used to make people … [Read more...]
