Today marks the third and final installment of Eric Schoenberg's series on thoracic mobility drills - and whether or not they're indicated. In case you missed them, be sure to check out Part 1 and Part 2.
In the final piece of this series, I want to tie things together with a few foundational concepts that we use in the daily management of our athletes and emphasize in our Elite Baseball Mentorships.
Eric C. has written about the concept of relative stiffness on this blog on numerous occasions. So, feel free to refer back to his articles for more background information. Relative stiffness or relative flexibility was introduced to me by Shirley Sahrmann and the incredible faculty at Washington University in St. Louis. This is a pillar of their Movement System Impairment model.
Today, I am going to discuss how relative flexibility impacts the thoracic spine and shed some more light on why T-spine extension work is not always necessary in the baseball athlete.
Relative flexibility describes the relationship of how the amount of stiffness (or tension) in one area of soft tissue (muscles, ligaments, tendons, etc.) results in compensatory movement at an adjoining joint that is controlled by less stiffness. This relationship can change (positively or negatively) based on the exercises we choose and the manner in which we perform them.
There are countless examples of relative stiffness in the body. One of the most common examples that we see involves the lumbar spine. If the lats are stiffer than the anterior core, then the athlete will be more prone to an extended posture. The athlete will compensate with lumbar extension with overhead activity. The video that I included in part 2 of this series is a good example:
In this video,Lats, lumbar extensors > (stiffer than) Anterior Core = Lumbar extension tendency.
Note: Clearly, there is a lot more involved (fascia, ligaments, structural issues, motor control, relative position of adjacent joints, etc.) than just this simple math problem, but for the scope of this article, we will leave it at this. This example is fairly straightforward and I think we are all on the same page here. We would not program activities that would further encourage lumbar extension and drive the improper recruitment and motor pattern.
In this case, we know that simply “stretching” or foam rolling the lats will not work in isolation. We need to go ahead and “stiffen” the anterior core, while at the same time, downregulating the overuse of the lats. We often will do this by using exericses that encourage a neutral alignment with overhead activity (i.e. wall slides, back to wall shoulder flexion) as well as limiting the amount of carrying by our sides (e.g. deadlifts, dumbbell lunges, farmer’s walks, etc.) and instead, focusing on options like bottoms-up kettlebell carries, landmine presses, and goblet variations.
In the case of someone that is in too much thoracic extension (or relative thoracic flexion), though, things can get a little more confusing. The athlete will have increased stiffness of the thoracic extensors vs. flexors: Thoracic Extensors > (stiffer than) Thoracic Flexors = Thoracic extension tendency.
However, we often see the emphasis remain on bench T-spine mobs, quadruped extension/rotations, and side-lying windmill variations? This results in two problems:
The athlete will actually become hypermobile (segmentally) and develop a local stability issue. (inverted U-curve)
The athlete has difficulty “getting out of extension” due to increased relative stiffness of the thoracic extensors, lats, and scapulothoracic musculature.
This inability to properly flex the spine at ball release can result in a decrease in the required scapular upward rotation and elevation to maintain proper scapulohumeral and glenohumeral joint congruency. This is a fancy way of saying that if your upper back isn’t positioned correctly, the ball won’t sit flush with the socket. This process can contribute to some of the shoulder and elbow pathologies that we so commonly see in the throwing population.
There is one more point that needs to be addressed to complete this series – and that is the role of the rectus abdominus in thoracic spine mobility. In this case, the athlete will present in too much thoracic flexion and may appear as though they would benefit from T-spine extension mobility drills. However, this athlete will not benefit from these exercises unless we appreciate the following point.
When we cue an athlete to limit his extension or “rib flare” we often say “ribs down”. This seems like a relatively benign cue to help promote a neutral spine and pelvic orientation. However, we must be sure that the athlete is able to properly recruit external obliques (often with lower level exercises such as back to wall shoulder flexion or a dead bug variation) to help achieve this movement correction.
The reason for this is that increased stiffness of rectus abdominus (dominance) limits ability of T-spine to move out of flexion (or neutral). Using our relative stiffness example from before, if: Rectus abdominus > (stiffer than) Thoracic Extensors = Thoracic Flexion Tendency.
Therefore, if an athlete is actually is in too much flexion… i.e. sway back (most commonly - posterior tilt and lumbar extension - hanging on rectus as their anti-gravity muscle), he will have a very difficult time getting out of flexion. This occurs regardless of how many T-spine drills we prescribe. This is akin to stretching rectus femoris when someone is stuck in a faulty thoracic and lumbopelvic position.
The best approach in our case above is to “allow” t-spine mobility (extension) to occur by decreasing rectus dominance and getting someone out of T-spine flexion. I am all for cuing the ribs down and establishing alignment, but HOW we get an athlete to do this is of the utmost importance. The main point here is forcing T-spine extension in the presence of increased relative stiffness of rectus abdominus is not going to give us results. In other words, weak external obliques will result in rectus overuse and thoracic “immobility” regardless of how many T-spine mobility drills we include in our programs.
To summarize, this is a very important (and difficult) concept that – like everything else – requires a trained eye and an individualized approach. If an athlete has too much thoracic and lumbar extension, this can result in scapular depression and downward rotation via, among others things, excessive lat dominance, which leads to a lot of our shoulder and elbow dysfunction. On the other hand, too little thoracic extension results in scapular anterior tilt and decreased glenohumeral external rotation (“lay back”), also resulting in dysfunction and pathology.
As a quick review, you want to be able to answer the following questions before prescribing T-Spine extension exercises:
Is there a lack of T-spine extension (or rotation). If not, then why prescribe T-spine extension mobility drills?
Where is the extension coming from (upper or lower T-spine, L-spine, C-spine)?
Is the athlete already at end-range extension and if so, is our attempt to “gain” extension at end-range creating unwanted motion elsewhere? (hypermobility)
Lastly, if an athlete presents with mal-alignment (too much thoracic extension or thoracic flexion): first, identify it, then determine why this is happening prior to simply prescribing a bunch of mobility exercises.
Conclusion
This point, along with many others, is a main reason why we chose to develop the Elite Baseball Mentorship program. As we gather together in these groups, many conventionally accepted ideas and concepts are questioned and explored and the demand for proof (whether it be from research or experience) requires us all to think more critically. Most importantly, with baseball-related injuries continuing to rise, this allows us to question the status quo of generally accepted baseball-specific protocols. Ultimately, this collaboration allows us all to advance the bar and develop a better opportunity for our athletes to meet their goals through better health and performance.
Also, if you are interested in more information like this, we would love to see you at one of our Elite Baseball Mentorships. We'll be hosting these events in June, October, and December of 2014. Please click here for more information.
Author’s Note: I would like to thank Michele Ionno, MS, SPT (Wash U Program in Physical Therapy) for his contribution to the 3rd phase of this blog series.
It's been a while since we published an installment of Quick and Easy Ways to Feel and Move Better, but we're back at it today, thanks to CP coach Greg Robins, who has these five tips for you:
1. With deadlift technique, take tension out of the bar one hand at a time.
In my experience the single most difficult lesson to teach a newcomer to deadlifting is how to leverage their weight against the bar. This concept goes by many names, for example: taking the slack out, pulling the tension out, etc. Whatever your cue of choice, learning how to leverage is the “ah-ha” moment for many new lifters. In the following video, I demonstrate a drill that I find very helpful. It may just need to be done in the beginning stages of learning the lift, or it might be something you use for the rest of your life. Either way, it’s definitely worth a look:
2. Use this example to teach the difference between retraction and posterior tilting of the shoulder blades.
To piggy back off the video in point 1, check out this quick video on how to differentiate between retraction, and posterior tilting of the shoulder blades, and why it’s important to learn the latter when setting up for a deadlift.
3. Mimic a good standing posture with prone bridge variations.
The prone bridge, or “plank” exercise is probably the most popular core training exercise since the sit-up. It is an absolute go-to in our programming when teaching people how to resist extension and train the anterior core properly. Unfortunately, it’s also butchered more often than not.
A truly well done prone bridge is one that mimics correct alignment in a good standing posture. It is NOT just a position sans any low back extension. Let’s take a look at what I mean.
First, you need to position the shoulder blades correctly. Too often, people will excessively protract the scaps and embrace a more rounded over upper back position, seen here:
Instead, slightly tilt the shoulder blades back, and place them in a position more like the one seen here:
Next, do not allow excessive flexion of the spine from top to bottom:
In this last picture, we are allowing the person to completely dominate the movement with the rectus abdominis and are not promoting proper recruitment from the internal and external obliques or the transverse abdominis.
To bring this all together, here is a picture of good standing posture with 90 degrees of shoulder flexion; note the similarities to a properly executed prone bridge.
4. Try out this variation of the lower trap raise.
I like this variation for a few reasons:
It allows some of the more extended populations to stay in a better spinal positioning.
It promotes proper positioning of the shoulder blades in a back squat or overhead squat exercise.
It takes away some of the resistance gravity places on us in a prone positioning.
It helps develop a proper squat pattern and bottom position
It’s efficient, allowing people to train multiple aspects of good movement at the same time.
For more advanced populations you can get rid of the wall, and do it in a freestanding deep squat position.
5. Remember that not everything needs to be “difficult.”
Throughout a strength-training program, you will have exercises that are meant to be loaded up to their limit, and others that are there purely to practice a position or motor control pattern. As a client or athlete becomes more advanced, certain exercises will become less challenging. This doesn’t mean that you need to continually find ways to make a movement harder and harder. Too often, when we do so, we take away from the integrity of the movement.
Sure, you can load up your basic deadlift, squat, and lunge patterns until the cows come home, but exercises like the rollout, prone bridge, or side plank will eventually reach a limit in ways that you can productively make them “harder.” This by no means renders them useless, though. In fact, by loading them excessively, or adding an infinite amount of bells and whistles to them, you will mostly find ways to compensate and stray further from their intention. As they become easier to complete, it just changes their purpose from one of teaching the body, to one of reminding the body how to recruit properly.
Some exercises do have a ceiling, and once it’s reached, you don’t need to try and blast through it. Let them serve their purpose, and let the big movements account for your substantial progressions.
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I've already highlighted the top articles and videos I put out at EricCressey.com in 2013, so now it's time for the top guest posts of the year. Here goes...
1. 7 Myths of Strength Training for Women - This post by former Cressey Performance intern Sohee Lee made me realize that we need to feature more female-specific content in 2014, as it was a huge hit!
3. 6 Common Turkish Get-up Mistakes - CP coach Greg Robins walks you through the issues we find ourselves correcting most frequently with this complex exercise.
Today's guest post comes from Cressey Performance coach, Greg Robins.
These tips came about out of necessity in my own program, but can be tremendously useful to just about all gym goers. In the past, I placed most of my core work on lower body training days. Typically, I only have three days where I can really train hard, and only one of those days is upper body focused. That means I need to pack in a lot of volume into that one day. Realizing that core stability was one of my major weaknesses, I tried to figure out a way to include more core stability exercises without adding time to my training schedule or losing out on volume elsewhere.
With that in mind, I started to do more indirect core work via my upper body accessory movements. In light of this revelation, here are my five favorite movements, why they’re worth a look, and how to perform them. I should note: I have intentionally included a balance of push and pull type movements.
1. Kettlebell Overhead Press Variations
Overhead pressing, when done correctly, presents a tremendous challenge to the anterior core, as we must brace to prevent excessive arching of the low back.
If we make the movement one sided, we add the additional challenge of not side bending. In other words, it becomes a rotary and lateral core challenge.
Additionally, I prefer to overhead press a kettlebell over a dumbbell. The shape of the KB, and the way it’s held, promote a much smoother groove in which to press.
Lastly, the KB press offers some very simple, yet challenging, variations. You can perform them half kneeling (one knee down), tall kneeling (both knees down), or simply hold the KB upside down (bottoms-up) for an added stability challenge.
Check out this video on how to perform the tall kneeling KB press, one my favorite variations. The points discussed in the video carry over to each of the other variations mentioned.
2. Band Resisted Ab-Wheel Rollouts or Barbell Rollouts
Here’s one that probably caught most of you by surprise. In many people’s eyes, the ab wheel rollout is a direct core stability exercise. In many cases, I would agree with you. When a person first begins to learn this movement, without the band, it is far more challenging to hold the proper spinal position than it is to roll back to the start.
Furthermore, the demand on your upper body to roll back isn’t that high when the wheel is unloaded.
Once someone has become proficient at the unloaded wheel, you can actually load this movement. Adding bands to the wheel, or using a loaded barbell, creates quite a bit more work for the upper body, and in turn the core, which is trying to resist unwanted movement.
These two variations will help you not only build a strong midsection, but also add volume targeting the lats and long head of the triceps as well.
3. Split Stance Overhead Triceps Extension
This one is a killer, and I love it. It gets thrown out the window completely by most people, as if it’s just another triceps extension that’s just a waste of time. The truth is, it as a brutal exercise in anti-extension when done correctly.
With the lever arm being so far away from the lower back, even a small amount of weight can create a serious challenge in keeping the core braced and the ribs down. Not to mention, the movement also goes along way to develop the triceps. Lastly, the need to control the load more, and stay strict with the form, usually leaves people’s elbows feeling a lot better than other extension exercises.
4. 3-Point Dumbbell Row
Anyone who has ever done a 3-point dumbbell row – somewhat strictly and with enough weight – knows that is a brutal test in anti-rotation. If you think about exercises like the renegade row, or even a 1-arm push up, the 3-point row offers much of the same benefits.
If you need to be more efficient with your training, and add some additional core training into the mix, I would choose this row over the traditional 1-arm DB row every time.
5. Half-Kneeling Push/Pull
This one requires some set-up, but it’s worth the hassle. The half-kneeling push-pull is the ultimate challenge in moving your upper extremities around a stable mid-section. Unlike many off-loaded push or pull exercises, you do not get the opportunity to brace one side of the body and focus your attention mainly on the moving side. Instead, both sides are actively going through concentric and eccentric motions while you brace the midsection and engage the glutes to keep the pelvis under control. Check out this video, and give it a try:
That wraps it up! These exercises are great additions to the bottom half of your programming on an upper body day and work extremely well in a more full body type programming effort as well. Enjoy!
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Today is part 2 of a collaborative series on a key portion of the pitching delivery from Matt Blake and me. In case you missed part 1, you can check it out here. In today's installment, Matt delves into the mechanical side a bit deeper and introduces some drill work and examples of where trunk position can go astray.
In order to understand where this extension at landing is coming from and how we can control it in the throw, we have to look at it with a more global perspective and realize that there were preceding movements that were driving this pattern into the landing position.
In part one, we used a picture of Tim Lincecum to exemplify a heavily extended position, but one thing you’ll notice is that the foot positioning in his stride pattern is actually driving a lot of the extension in the torso at landing. If we take a look further back in his delivery, you’ll notice that he has a considerable front leg swing that pulls a lot of his weight forward, causing him to land closed off. In order to keep the segmental separation unfolding efficiently through his target line, he is forced to include more extension in his throw. Here is a brief clip with a couple markers throughout the delivery to highlight the movements in question.
The issue then becomes that the same leg swing Lincecum uses to create power in his stride pattern is also what makes it susceptible to inconsistency, because of the timing and degree of pre-stretch it requires to make the driveline efficient. Ideally, you would just be able to tell Lincecum to straighten out his stride line, and the problem would be solved. Unfortunately, it’s not always that easy. He has been using a stride pattern that is front leg swing dominant with a closed orientation at landing for years to help create the necessary tension it takes to throw the ball 95mph. So, to that end, he’s nearly cemented these patterns – for better or worse.
With that in mind, sometimes it’s easier to give a pitcher some drill constraints to help find the tension in a different manner before they get back on the mound and try to recreate the new line of tension for which we’re looking.
In this case, we’ll introduce some simple drills to close the kinetic chain down a bit and move through a progression that goes from static in nature to a more dynamic and athletic movement pattern. Ideally, we’d cue our way through each drill depending on where we need to alter the individual’s line of tension until we’re able to repeat the new motion at full speed on the mound.
To give you an example of one of the more static drills in our “lead-up” sequence to help set the pattern in place, here is a simple demonstration of the “stride drill” with a three-step progression.
In this example, the intensity was obviously low for the sake of demonstration, so some of the variables of the throw are not exact. With that said, we do also use this drill in a more explosive capacity during some of our weighted ball and velocity drill series in order to turn up the intent and attempt to create some hand speed.
To give you an example of what this looks like in an amateur pitcher with an excessive extension pattern that may lead to some inconsistency, here are three videos depicting the wind-up and then corrective stride drill work:
Wind-up
Stride Drill
Stride Drill with Load
Obviously, these drills aren't quite where we want them to be yet, as there is still plenty to correct, but that was the idea: I want you to see where most “live-arm” high school athletes are before they acquire an efficiency of movement. This athlete, in particular, has pretty good stuff and works about 86-89mph with this particular delivery. If he can control his feet a little better and know where his weight is positioned, he can control his pelvis and rib orientation in the stride phase, and he’ll be able to create some cleaner sequencing.
One the flip side of that, I want to emphasize with an athlete like this is that, yes, I do want him to throw hard with intent, but I also want him to be in positions to compete in the strike zone on a consistent basis. These don’t necessarily have to be competing interests if we understand how our movements can work together and not fight each other. The main point ends up being that these drills, if cued properly, are attempting to have him consider more efficient movements, and in turn, a more stable and centered delivery.
At the end of the day, as much as we want to control extension in the delivery, by having a strong anterior core that can help limit the amount of hyperextension we get in the lumbar region, most high level throwers have some level of extension in their sequence. The key for me is getting the athlete to understand if it’s excessive or if it’s controlled extension that we can managed within normal limits on a consistent, repeatable basis. If it’s not, we need to be able to find the corrective measures to bring it under control.
In Part 3, EC will cover some core stability exercise progressions he utilizes to help athletes build stability in these positions. In the meantime, if you'd like to learn more about how we manage throwers, be sure to register for one of our Elite Baseball Mentorships. The next one will take place December 8-10.
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Most people try to segment their core stability work into multiple categories when they are writing strength and conditioning programs. As I discuss and demonstrate in today's video, though, they aren't as easy to subdivide as one might think:
If you're looking for more assessment, coaching, and programming strategies with respect to core stability exercises, I'd encourage you to check out our resource, Functional Stability Training of the Core. It's available in both online-only and DVD versions.
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Here's this week's recommended strength and conditioning reading:
How Concern Over Pitcher Usage Can Actually Give College Coaches a Recruiting Advantage - I've been very outspoken in the past about how prior overuse invariably winds up predicting future injury, and this article reflects on the topic as well - including a mention of CP athlete and Vanderbilt Tyler Beede. If you're looking for a good complementary resource, check out this page, which tracks the highest pitch counts in D1 baseball each season.
Real Core Training: Offset Loading: I have to show some love for former CP intern Kyle Arsenault for having his first article published at T-Nation. It came out great!
Interview with Me - I appeared on the "Smart Science of Slim" podcast. You can check it out here on YouTube:
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Today marks the 50th installment of this series; not too shabby! We want to quickly say thank you to everyone who has been following along. We have received plenty of messages, and many an in-person “thank yous” for the information passed along; we really appreciate your support. With that in mind, we (Greg and Eric) have decided to collaborate on this “momentous” 50th installment to make it extra memorable. Enjoy!
1. Consider doing more “core” work at the beginning of your training sessions.
Usually, we save direct, or less-indirect, core stability exercises for the latter portions of a strength training program. There is nothing wrong with this approach, and if you look at many of our programs at Cressey Performance, that’s still largely how we operate.
More recently, however, we are also including more of these core stability exercises early on. Here are a few scenarios where it makes sense:
The warm-up: Low-level core stability exercises should definitely be included in your warm-ups. They fit nicely into the theme of working from proximal to distal. In other words, you work at the trunk, thoracic spine, and pelvis before moving out to the extremities. Furthermore, hitting them early on will get athletes and clients “using” their core more appropriately before their training session.
With more hypermobile populations: These folks need to train for stability all the time. That training should be centered on the trunk first. Therefore, it makes perfect sense to include core stability exercises throughout their program, and expose them to those demands more times than just at the bottom end. To determine how hypermobile a client is, run them through the Beighton Hypermobility Test, which Eric discussed recently here.
With people who lack anterior core strength: We see a lot of grossly extended individuals walk through our doors. These clients need more exposure to core stability type drills, as well as more repetition in feeling what correct positions are. With that in mind, they are another population that can benefit from core-based drills littered between their more typical upfront exercise selections. Here are a few examples:
Additionally, keep in mind that just because an exercise doesn’t seem to be core-intensive at first doesn’t mean that you can’t make it that way. As an example, this drill is largely geared toward improving length in the lats and long head of the triceps while improving thoracic spine extension, but the anterior core should be braced to maintain the lumbar spine in neutral. At the bottom position, we cue the athlete to exhale fully to get some extra anterior core recruitment.
(For more details on anterior core training progressions, check out Eric’s presentation on the topic HERE)
2. Prevent compensation patterns when you clean up a movement.
Building on our discussion of anterior core control from point #1, athletes in extension will always find ways to shift their weight anteriorly, whether it’s via a heavily lordotic lumbar spine, anterior pelvic tilt, scapular depression, humeral anterior glide (elbows will often be behind the body at rest), forward head posture, or plantarflexion.
If you correct one, they’ll often try to go to one of the others to make up the difference. A good example would be the forward head posture that might kick in when you correct an anterior pelvic tilt and excessive lordosis on the previously featured back-to-wall shoulder flexion. As has often been said, the best athletes are the best compensators, so you need to make sure you don't let them just shift their postural dysfunction up or down a joint or two.
3. Use chia seeds in your shakes.
Chia seeds, in the opinion of many, are one of those super foods that are nearly impossible toeat. These little guys pack a ton of healthy fats, including a great amount of alpha linolenic acid (ALA), but they don’t taste so great out in the raw. However, they will make a welcomed addition to your smoothies. Along with boasting a very positive nutrient profile, chia seeds also become gelatinous when wet. That gelatinous consistency does wonders for your stomach, as well as for thickening up the consistency of your smoothie! Give them a try next time you're blending it up!
4. Improve your diet by planning ahead.
We have been big supporters of Precision Nutrition for many years now. Since the start, they have always placed a huge focus on meal planning. This habit is crucial to anyone’s success in developing better nutrition. The key word here is MEAL. Nobody likes to shop for macronutrients, or raw food items. However, that’s how many so called “healthy” people shop. A much better approach is to plan the week’s food intake based around a few recipes. From there, you can shop for the meals, not just for food.
Doing so will hold you accountable to actually cooking, and cooking tasty meals at that. This will help you develop a much better relationship with food. Additionally, as you continue to learn recipes and cook meals, you will have an arsenal of healthy eats in your pocket.
A little extra work up front will have a payoff down the road. As an action item, explore some recipes yourself, jot down a grocery list based off the ingredients and head to the grocery store this week with a plan! If you are looking for some good recipes, check out Metabolic Cooking, a great online cookbook full of delicious healthy food options.
5. Have you kids take an active role in your nutritional approach.
To piggyback off my last point, I (Greg) recently learned a lesson from one of my online nutrition clients. One of our goals over the past few weeks was the inclusion of meal planning out of a cookbook. Each week, he has been using the recipes to make at least three meals per week. Slowly, he is amassing the experience to cook and shop for healthy meals with ease.
He described to me that his go-to process in selecting the meals is laying the cookbook out, and having his daughter select two recipes. When I heard this I was blown away! What an easy way to get kids involved with the process.
His daughter was excited to eat the meals she selected – and these were often meals that she normally wouldn’t touch if her parents made them without her help. I have interacted with many parents who struggle with eating healthy and feeding their kids. They lean on their kids’ distaste for the new healthier foods as an excuse to be lax in their own efforts. If you are one of these people, or just want a great way to get your kids involved in better nutrition, give this a try right away!
Wrap-up
If you enjoyed the first 50 installments of this series, we'd love your feedback in the comments section below. Are there particular areas you'd like to see us touch upon with our weekly tips? If so, please let us know! Thanks for your continued support.
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Thanks to Cressey Performance Coach Greg Robins, here are five nutrition and strength and conditioning tips to kick off your weekend on the right foot.
1. Train upward rotation without true vertical pressing.
At Cressey Performance, the majority of our athletes are overhead throwers. Training overhead athletes means that you need to train upward rotation of the scapula. While pressing overhead could serve as one option, we find that it isn’t always the best option. Too often, people are unable to achieve an overhead position, while also keeping the rest of the body in correct alignment. Namely, most folks will have considerable amounts of rib flare and lumbar spine extension.
Instead, it would be advantageous to train upward rotation with exercises that allow for considerable shoulder flexion, but also promote better overall positioning. So how is that done? A few of our favorite exercises are as follows:
Yoga push ups: These offer a close chained pressing movement that allows a person to get shoulder flexion, and when cued correctly, a considerable amount of upward scapular rotation. Make sure when performing this variation that you press directly into the upwardly rotated position, while shrugging and protracting the shoulder blades. One nice cue is to “push the floor away completely.”
Landmine presses: These exercises are my favorite class of open chain pressing movement to stress upward rotation. Instead of completing the movement with the shoulder blade still packed back, shrug and protract the shoulder blade a bit. A perfect cue with this one is to “reach out” when pressing.
Obviously, if you're already someone who is shrugged up and protracted all day (desk jockey), it's not a good fit for you. In a more athletic population, though, it's usually a very good fit.
2.Use the “stir the pot” exercise...safely.
Anterior core weakness is something we combat on a daily basis here at CP. With the plethora of overly extended athletes that come through our door, we are always looking for new ways to challenge their core stability. While the standard prone bridge is a staple, after some training, we need to progress individuals to something more challenging.
Stir the pot is a fantastic way to do just that. The added demands of both the stability ball, and the small amount of movement from the shoulders adds a difficult variation to the aforementioned prone bridge.
Please note that even with former Division 1, high caliber athletes, this exercise may be a little too advanced. We recommend that you wipe the sweat off your forearms before doing this drill, and be sure to dismount the ball safely - or just omit this exercise until you're prepared to do so. Watch the video below (all the way through) to see exactly what I mean:
3. Make your “fillers” more effective
The idea of “fillers” has become quite popular, and for good reason: everyone is busy, and utilizing them is a terrific way to maximize training efficiency. So, what’s a filler?
Most commonly, fillers are low-level activation, mobility, stability, and motor control drills. They should not be strenuous enough to take away from your program, but when used correctly, they can aid in improving movement quality, outputs, and results. In order to make them the most effective, fillers should be personalized to fit your body type.
Hypermobile (excessively “loose”) people should spend time getting stable, and hypomobile (“stiff”) people should spend time getting loose.
Loose people are already able to get to just about any range of motion they desire. In fact, they are generally able to get to some ranges that are not desirable. Therefore, they are better served doing low-level activation and stability based drills between sets. This will help them “own” positions better and promote better control within their ranges of motion.
Stiff people, on the other hand, need to fit in some extra mobility work as often whenever possible. Their time is best spent working on various mobility drills, as well as some low level activation drills. Doing so will help them to move better in general, and get into more advantageous positions when performing the exercises in their program.
The drills each population chooses can be individualized based on the needs of the person and / or the demands of the exercise with which they are paired.
Many hypermobile people need better core, hip, and shoulder stability. So, drills like dead bugs, bowler squats, wall slides, body weight Turkish get-ups, and rotator cuff activation drills work great.
Many stiff people could use more thoracic spine (upper back) mobility, hip mobility, and ankle mobility. Drills like ankle, hip, and thoracic spine mobilizations are solid options.
Regardless of your body type, choose variations that don’t compete too heavily with the exercises with which they are paired. Furthermore, choose variations that hit areas which need extra attention for YOU, or that will aid in YOUR ability to reach good positioning with the exercise in question.
4. Put your lacrosse ball in an old tube sock.
If you use lacrosse ball to roll out against the wall, chances are you have a heck of a time getting the thing not to slip, and fall to the ground. Next thing you know, it’s like the meatball from the old nursery rhyme, rolling across the floor and out the door - or however it goes.
One tip I picked up while reviewing the book The Trigger Point Therapy Workbook by Claire Davies was to place your ball in a long tube sock. By doing so you can keep your hand on the sock and make sure the ball stays up the entire time. Give it a try!
5. Try an Icee for a Refreshing Treat!
With a few days well over 90 degrees here in Massachusetts, I’ve been pulling out every trick I know to stay cool. It’s a well known fact that 80% of my shirts are black to conceal the mass amount of sweating I do on a regular basis. One of my favorite tricks also happens to be great way to curb hunger and keep my sweet tooth at bay. If you’re looking for an easy, low-calorie way to cool off and stay satiated try out this recipe:
Ingredients:
4-6 oz of water
5 or so large ice cubes
1 cup frozen strawberries
1 fresh squeezed lemon
(optional: add stevia for sweetness)
Directions: Place all these ingredients in a blender, blend, and enjoy.
This strawberry lemonade ice will hit the spot on a hot day, or any day, where you need to quiet the groan of your hungry belly!
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Thanks to CP coach Greg Robins, here are this week's list of tips to help out your nutrition and strength and conditioning programs.
1. Make sure you're using an appropriate set-up for chops and lifts.
2. Consider using “strongman” events for assistance lifts.
To be clear: what I am about to say is not the only time strongman training is beneficial. Furthermore, it’s hard to pigeonhole something into a token term like this to begin in the first place. The traditional strongman lifts, such as the farmer’s carry, hand-over-hand rope pull, and sled towing, pushing, and dragging are exercises from which a TON of people can benefit.
There is one class of individuals for whom these lifts can be especially useful. For lack of a better term, I just call these people “timid.” I don’t use the term negatively, nor do I intend to degrade these folks. The simple truth is that they’re a common example of a great strength conversely serving as a great weakness.
These athletes, or gym goers, are often the “hard gainers” who also tend to be a bit overly analytical. The best medicine for them is a heavy dose of big compound movements. Unfortunately, they are also somewhat predisposed to overthinking every rep and every increase in weight. This provides the obvious problem of stagnancy, thwarting any efforts to enforce a constant theme of progressive overload to get strong.
Enter the “strongman” lifts. The beauty here is in their simplicity, as well as their somewhat self-limiting properties. After our less aggressive individual finishes his or her main lift(s) for the day (they should still be doing them, albeit at a snails pace of progression), consider basing a good chunk of their assistance work around these staples. Having them push, drag, and tow a heavy sled leaves little room for thinking, and a lot of room for doing and character building. Furthermore, carrying weight has a similar advantage. Once it’s in hand there’s only one thing to do: GO!
If you or one of your athletes, fits the bill give these more of your attention. The gains you make in size and strength will be very noticeable. Plus, the mental fortitude these movements build will carry over into the rest of your workouts, and time on the field. As with any exercise, evaluate individuals ahead of time to make sure these lifts fit the person in question.
3. Give your chocolate protein shakes an overhaul.
Chocolate protein powder is a staple. If you’re trying a new brand, you always choose chocolate. If you’ve taken a tour of every exotic flavor, you always return to the old standby. Sure, vanilla is solid, but sometimes even vanilla has a shady aftertaste, depending on the brand. Chocolate is the safe choice, time and time gain.
Maybe though, even chocolate is becoming a bit stale. Another, peanut butter chocolate concoction is already turning your stomach, and chocolate banana was cast away as a viable option a few months ago. Sounds to me like you need a whole new taste to blow your mind, and make protein shakes a frothy delight once again.
Next time you’re at the market pick up some peppermint extract. If you like mint chocolate chip ice cream or York peppermint patties, you won’t be disappointed. In fact, you will likely rejoice in utter chocolate mint ecstasy. Simply add a drop of this elixir to your protein shakes and see for yourself.
NOTE: I wouldn’t use the bananas with this one either…
Here’s a quick recipe:
8oz Water, Milk, or Almond Milk
A few ice cubes
½ to 1 Cup Plain Greek Yogurt
1 – 2 Scoops of Chocolate Protein Powder
1 Drop Peppermint Extract
Options: Rolled Oats, Greens Powder, Handful Of Nuts
4. Try forward lunges to a step.
5. Try ascending tri-sets for muscle gains.
I’ve somehow found myself coaching quite a few figure competitors over the last few years. It’s not something I write, or even talk about much, but I am fortunate that they have had a great amount of success. It’s a pretty good gig actually. Basically, it involves being handed the best clients in the world. They are extremely focused, and will do everything you tell them – and to a “T.” The credit belongs to them, though (and not me), so I just choose to let them do the talking.
I will share one strategy I use with them as we enter a more “hypertrophy” based focus in their training. This is also a time when we might be honing in on a certain area, trying to accentuate a body part or bring up a weak point. I call these ascending tri-sets, because that’s what they are (I’m still working on some catchy name). It basically involves moving from a big compound movement, to a more bodyweight style, or larger isolated movement, and finishing with a smaller isolated movement. The reps ascend from low to high, and each exercise targets the same general area.
You can get creative and make up a few examples yourself, but here are a few staples:
Example 1:
A1. Alternating Dumbbell Bench Press x 5/side
A2. Push-ups x Technical Failure (leave a few reps in the tank)
A3. Resistance Band Triceps Extensions
Example 2:
A1. Barbell Romanian Deadlift x 6
A2. Glute Ham Raise x 10
A3. Slideboard Hamstring Curl x 15
If you have a weak point to bring up, or are just looking to mix up your routine, come up with a few yourself and give them a try
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