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Strength and Conditioning Stuff You Should Read: 10/16/17

Happy Monday! I hope everyone had a great weekend. The baseball off-season is in full swing and I have several evaluations today, so we'll be sharing some good content from around the web to keep you entertained until I have a spare moment to pull together some content. Check it out:

Resilient Performance Podcast with Dr. Fergus Connolly - Doug Kechijian interviewed Fergus in light of the release of his new book, Game Changer. There's some excellent discussion of the current state of sports science.

Changing Baseball Culture: A Call to Action - In light of a few recent conversations, I thought it was a good time to reincarnate this guest post from my good friend Eric Schoenberg.

The Older You Are, The Worse You Sleep - I thought this essay from Dr. Matthew Walker for The Wall Street Journal was intriguing. At the very least, it was nice to see a well-researched article on a health topic in a more mainstream publication. 

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Strength and Conditioning Stuff You Should Read: 10/9/17

I hope you all had a great weekend. I forgot how awesome the playoff baseball time of year was - in spite of the sleep deprivation! Here are a few good reads from around the 'net to kick off your week:

Unplugged - I'm currently working my way through this book from Dr. Andy Galpin, Brian Mackenzie, and Phil White. It's a fascinating, expansive look at technology in our lives, particularly with respect to how we monitor and train for fitness.

Market Toward One Audience and You'll Enjoy the Perks of Many - My business partner, Pete Dupuis, made some awesome points in this recent blog. Effectively, on the road to becoming an accomplished specialist, you have to first be a good generalist.

Thoughts on MLB Player Development - This was a Facebook post I put up later in the day yesterday that could have been a separate blog post.

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Video: Why Serratus Anterior Matters

I've written and spoken a lot about the importance of proper serratus anterior function for shoulder health. In today's video, I want to demonstrate this importance in a non-traditional way: by showing what happens when serratus anterior isn't able to do its job. Check out the impact of long thoracic nerve palsy on shoulder function:

Speaking of shoulder health, today is the last day to get the early bird registration discount on my November 5 shoulder course in Atlanta. You can learn more HERE.

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Video: How to Solidify Your Safety Squat Bar Set-up

We utilize the safety squat bar a ton at Cressey Sports Performance. However, you'll see a lot of variability in how individuals set up their arms while utilizing it. I weigh in on the subject in today's video tutorial:

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Strength and Conditioning Stuff You Should Read: 10/2/17

Happy Monday! The MLB regular season ended yesterday, so you could say that this is yet another reminder that the Cressey family "inseason" has begun. Our craziness starts when all the players' lives slow down a bit. Here's a little recommended reading for you:

Dr. Andy Galpin on How to Unplug from Tech and Social Media - This was a fascinating podcast with Dr. Galpin from Mike Robertson, where they critically review the role of technology and data collection in the training process. The points on the need to unplug from technology and social media really hit home for me, too, and I'll be checking out his book soon!

My Body Let Me Down...Again - This was a great article from Gray Cook on all the potential causative factors for why we may hurt. Many people default to the explanation that their bodies simply fail them, when in reality there were likely a lot of things "missed" on the path to that declaration. Aside from trauma, injuries are rarely just "happenstance."

Breaking Down the Quadruped Thoracic Rotation - Dean Somerset outlines the most common mistakes seen with this common upper back mobility drill.

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*Put the elbows in your pockets.* 👇 When doing chin-ups and pull-ups, you want to be careful about extending the humerus past neutral at the top position. If the elbow moves behind the body, the humeral (upper arm) head can glide forward, irritating the structures at the front of the shoulder. Additionally, the thoracic spine (upper back) becomes excessively kyphotic (rounded), and the scapula may anteriorly (forward) tilt, closing down the subacromial space and exacerbating impingement on the rotator cuff tendons. 👎 On the left, you'll see what this bad position looks like. On the right, you'll see the corrected version. 👍 I’ve found that encouraging athlete to put the elbows in the pockets also makes athletes get the chest to the bar instead of just reaching with the chin and creating a forward head posture. Conversely, if you encourage many young athletes to “just get your chin to the bar,” you get some garbage kipping concoction that looks like Quasimodo on the monkey bars with his pants on fire. So don't do that. #cspfamily #sportsperformance #chinup #pullup #hudsonma #SportsMedicine #shoulderpain

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How Survival Instincts Drive Speed Development

Today's guest post comes from Lee Taft, the creator of the Certified Speed and Agility Coach (CSAC) course. I'm a huge fan of this certification, and it's on sale for $100 off this week. Enjoy! -EC

As a kid, I was a big fan of “The Flintstones.” I loved how Fred and Barney could run so fast. I can remember when they were chased by a Sabretooth Tiger; it was amazing how they could escape so quickly. Hmm, maybe there is something to that…

Fast forward to 2017, I still love speed. But now, I actually study it. I continually ask myself the question; “Why were humans given the ability to have speed and quickness?” This question has taken me down a road not many speed coaches travel. Many of these coaches like the traditional route of current methods of training. That’s cool, and in most cases, proves to be quite successful. But…

What if coaches would investigate more down the road of our human history? What if they allowed themselves to be vulnerable to the ways of how we escaped or attacked for survival? How would they think differently about speed?

What if we asked the question, “Why were we given the ability to have speed and quickness?” What can we learn when we venture down that path?

Here are a few of my thoughts:

1. Survival drives us through channels not so easily understood from a Central Nervous System (CNS) standpoint. We have to bow down to the subconscious effort that makes us move quickly on instinct or reflex. This is harder to understand, so we try to ignore it as a viable option for speed training.

2. Playing competitive sports actually taps into our CNS – or should I go deeper and say our “sympathetic nervous system?” This is where our heightened awareness of our surroundings kicks in. If I am caught in a rundown in baseball – or going to be tackled in football, or being chased during soccer i- it takes us to a level of effort we don’t commonly experience in our daily lives.

3. Our body kicks into what we call fight or flight: the survival mode. This occurs all the time during sports competition. It drives us to make incredible speedy plays. It forces us to react in such a way that our feet move quicker than our conscious mind can drive them. This is where I want to concentrate on for the rest of this article. I want to share with you strategies to make you faster!

Repositioning

Repositioning is a term I use to relate to how an athlete moves his or her feet quickly into a more effective angle to either accelerate or decelerate the body. Terms I have used to describe repositioning are:

Plyo Step: The plyo step is an action that occurs when one foot is repositioned behind, to the side, or at any angle behind the body. This act quickly drives the body in a new direction of travel.

Hip Turn: This is basically the same as the plyo step except the athlete turns and accelerate back away from the direction they were facing. Repositioning occurs to find an angle to push the body in that direction.

Directional Step: Think base-stealing. The athlete will face sideways but turn and run. The front foot opens to be in a greater supportive position to push down and back during acceleration steps.

The goal is to get into acceleration posture as quickly as possible to make a play when one of these repositioning steps occur.

A great drill to work on repositioning is what I call “Ball Drops.”

a. Simply have a partner or coach stand 10-15 feet away from the athlete with a tennis ball held out at shoulder height.

b. The athlete is in an athletic parallel stance facing the coach, turned sideways, or back facing- depending on the drill.

c. The coach will drop the ball and the athlete must accelerate to catch the ball before the 2nd bounce. I encourage the coach to use the command “Go” at the exact time of the drop to help when vision is not an option.

The action you will see 99.9% of the time is a repositioning or a hip turn or plyo step (the directional step is the act of preparing the front leg for push off; it angles in the direction of travel). Perform this drill facing forwards for four reps, sideways for four reps, and backwards for four reps (2 to eaach side for the side-facing and back-facing). Perform this drill 2-3x per week to tap into the "fight or flight" response.

Reactive Shuffle or Crossover

In this drill, the focus is on reacting to either a partner (like a mirror drill) or the coaches signal to go right or left.

a. The athlete gets in a great defensive stance and prepares to explode to her right or left.

b. The coach will quickly point in either direction.

c. The athlete will create quick force into the ground in the opposite direction of travel. Typically, there will be a repositioning step unless the athlete starts in a wide stance where outward pressure is effective in the current stance.

d. As soon as the athlete shuffles one to two times, he will shuffle back.

e. The same drill is repeated, but now using a crossover step.

Perform 3-4 sets of ten seconds of both the shuffle and crossover drill. Allow 40-60s of recovery between bouts.

Shuffle

Partner Mirror

Crossover with Directional Step

Hip Turn to Crossover

The final skill I want to write about might be one of the most important “survival” speed skills an athlete can have. It falls under the “retreating” set of skills where the athlete moves back away from the direction they are initially facing.

The hip turn can allow an athlete to escape or attack. The critical features are:

1. The athlete must “stay in the tunnel.” Do not rise up and down; stay level.

2. By staying level, the immediate repositioning that takes place allows for a great push off angle to move the body in a new direction.

3. The athlete should attempt to create length and cover distance quickly. Short choppy steps are not effective when in “survival mode.” GET MOVING!

4. In the snapshots below, the athlete is performing a hip turn based on the coaches command or signal. The athlete will perform a hip turn and either a shuffle, crossover, or run - and then recover back to the start position as soon as possible!

Perform 3-4 sets of 7-10s of work. If quickness/speed is the goal we want to do it in short bursts of time and not long duration where speed in compromised. Recover for roughly 45 seconds and repeat.

Now, I know it sounds kind of crazy to be talking about survival, cavemen, and “fight or flight” when we are referring to speed, but we have to always look at the genesis of all things. Animals that don’t have reactive speed have other ways to protect themselves. Humans have intelligence and the ability to escape or attack using systems derived out of our CNS to help us use our speed. Our job as coaches is to tap into this ability and use it to help our athletes “naturally” move fast!

Note from EC: As I mentioned earlier, Lee Taft is the creator of the Certified Speed and Agility Coach (CSAC) course. To say that it's excellent would be an understatement, and we're actually implementing it as part of our staff training curriculum; all CSP coaches go through the CSAC course. In fact, I think so highly of Lee's work that it was even filmed at our facility! This week, it's on sale for $100 off. If you're looking for top notch direction in coaching movement training with your athletes, look no further. You can check it out HERE.

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Are You Training Mobility or Just Mobilizing?

Today's guest post comes from Cressey Sports Performance coach, Frank Duffy. With the early bird registration deadline for our fall seminar being this Friday (9/22), I asked Frank to give us a little glimpse into some of the stuff he'll be covering in his hands-on presentation. Enjoy!

(and you can learn more about the event and register HERE)

The word “mobility” gets thrown around a lot in the fitness industry, and rightfully so. However, the context in which we use it often doesn’t correspond properly with the movements we prescribe to our clients.

In order to appreciate what true mobility training is, I think it’s important to first understand what it isn’t. Wrapping a band around a squat rack and stretching your upper back might feel great and improve passive flexibility when done for long enough periods of time, but improvements in active mobility will not be an outcome. This goes for practically any drill you see within a warm-up prior to a training program. I prescribe a lot of mobilization drills to our athletes where the primary intent is to get them feeling good for their training session. I love Split-Stance Kneeling Adductor Mobilizations, but I’m not going to sit here and say that – by themselves – they are a great way to improve long-term hip abduction mobility.

When training to improve joint mobility, the goal is to improve active range of motion. Mobility, just like any training stimulus (strength, power, muscular endurance, aerobic capacity, etc.) we’re looking to improve follows the same principles of progressive overload in order to elicit an adaptation. Connective tissue, whether it’s a muscle, tendon, ligament, capsule, or bone (to name a few), needs to be placed under mechanical stress to remodel the tissue being addressed.

When implementing the Functional Range Conditioning (FRC) system, I like to expose new clients to Controlled Articular Rotations (CARs) in order to help them understand how to properly train for long-lasting joint range of motion improvements. While CARs will not directly improve our joint mobility, they do provide us with four main benefits that I’ve listed below.

1. Assessment: CARs are a great tool for assessing the overall ranges of motion at each joint. They allow us to move each joint throughout its full range of motion under voluntary muscular contractions. When active mobility is restricted and joint function is poor, CARs also allow us to determine what our mobility training goals should be.

2. Mechanoreception: The capsule of our joint articulations is home to a high concentration of mechanoreceptors. When stimulated through end-range movements, mechanoreceptors supply the Central Nervous System with afferent feedback with information about the joint’s position in space.

3. Injury Prevention/Training Stimulus: Because CARs are performed under active contractions, the force applied to the surrounding connective tissue is below the threshold for injury (amount of force a tissue could safely absorb). When done at high enough intensity via voluntary muscular contractions, CARs could also provide a strength training stimulus for force production at the targeted joint.

4. Maintenance of Joint Range of Motion: The primary goal of executing CARs daily is to move our joints throughout their full range of motion under some degree of force. This will allow us to maintain our current ranges over time due to consistent exposure.

As mentioned above, CARs are a great way to assess the quality of each joint because they isolate the articulation being moved. Of course, our joints move interdependently with virtually every movement we perform. However, if a joint doesn’t work effectively on its own, it’s not going to work well in a global system under load. A sure-fire way to induce injury is to repetitively load a position when you haven’t prepared the involved joints for force absorption.

To break out even further, the “sticking points” of your CARs allow you to determine the appropriate joint angles at which to perform isometric contractions for both the progressive (lengthened) and regressive (shortened) tissues. By figuring out your active range of motion limitations, you’re able to create positional isometrics to learn how to expand these ranges further.

With individuals that present osseous restrictions like Femoroacetabular Impingement (FAI), I still recommend CARs on a daily basis. Regardless of structural orientation, it’s important to move through whatever active range of motion you currently own. As cliché as it sounds, if you don’t use it, you lose it. However, if CARs elicit pain, there’s an underlying issue that should be referred out to an appropriate rehabilitation specialist. Cranking a joint through a painful range of motion and hoping it will get better is just a recipe for further irritation – and an articulation that continues to function at less-than-optimal quality.

Whether you’re the most nimble yogi on the planet or a powerlifter that’s as stiff as a board, you should always seek ways to expand and control your mobility. Remember, mobility always comes back to active range of motion. With this in mind, it’s important to understand that there’s no such thing as having “too much” mobility. The more range you can control, the better off you’ll be.

If you’re interested in learning more or finding a provider near you, check out the following links: FR/FRC and Kinstretch.

And, if you're interested in learning more from Frank and the rest of the Cressey Sports Performance team, be sure to check out the fall seminar on October 22. The early-bird registration deadline is this Friday.

About the Author

Frank Duffy is the Coordinator of Strength Camps at Cressey Sports Performance-Massachusetts. He is a Functional Range Conditioning Mobility Specialist (FRCms) and Kinstretch Instructor. You can contact him via email at frankduffyfitness@gmail.com, check out his website, and follow him on Instagram.

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Strength and Conditioning Stuff You Should Read: 9/19/17

I hope you all had a good weekend. My wife and I spent a few days in Washington, DC as tourists and baseball fans, and then I gave a shoulder seminar in Virginia before we headed home on a very delayed flight last night.

Let's kick of the week with some recommended reading and listening I covered on my trip. Before we get to it, though, just a friendly remind that September 22 (Friday) is the early-bird registration deadline for the Cressey Sports Performance Fall Seminar in Hudson, MA. You can find details HERE.

Now, let's get to the recommendations:

Complete Single-Leg Training - This is Mike Robertson's brand new resource, and I'm working my way through it right now. All early signs point to it being absolutely outstanding. You can save $50 this week on the introductory discount.

EC on the Pacey Performance Podcast - I joined Rob Pacey on his podcast to talk everything from rotational power development to movement assessments.

From Impossible to Inevitable - This book is largely focused on the growth of larger companies, but there are quite a few pearls of wisdom in there for folks in the fitness industry. It was a good listen; I especially liked the section on niche development.

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In Defense of the Hip Thrust

I've been a fan of barbell hip thrust and supine bridges for approximately seven years now. I'd encourage you to give my What I Learned in 2012 article a read, as it describes how our usage of these drills came about (and does so in an entertaining manner) following a meeting I had with Bret Contreras in 2009. Suffice it to say that initially, I was not a fan of these drills, but in-the-trenches experimentation eventually brought me around.

Recently, there has been some controversy over the utility of hip thrusts, as some newer research publications (here and here) have demonstrated that hip thrust training does not improve sprinting speed. Bret Contreras, the man who popularized the hip thrust, has written a detailed response to these publications. For the record, I think he's handled the situation admirably, and I commend him for all his work adding to the body of knowledge so that we can all have these discussions in hopes of fine-tuning our strength training programs.

That said, not surprisingly, these research findings have created an opportunity for hip thrust critics to say "I told you so" - and several articles have emerged to highlight its lack of efficacy on this front. That said, I found Doug Kechijian's article, 'Science' and the Barbell Hip Thrust, to be the best of the articles that have recently emerged. Doug doesn't utilize the hip thrust, but used this current situation as a means of discussing how we view exercise selection on the whole. I'd strongly encourage you to give it a read.

While I must admit that I wasn't particularly surprised at the lack of carryover to sprinting performance, I don't think it's time to throw the baby out with the bath water just yet. Why? As I've often said:

[bctt tweet="Want to put an exercise in a program? You must be able to quickly and easily justify its inclusion."]

In this case, I still have plenty of justifications for including hip thrusts and supine bridges in our programs. I don't think they're ever a perfect replacement for a squat or deadlift, but I do see a role for them in special circumstances, and as assistance exercises. In today's post, I'll outline why I still find these drills to have great utility.

1. Zero Back Pain

Yes, you read that right. In close to a decade of using these drills with clients, athletes, and our coaching staff, I've never seen anyone injured during a hip thrust or supine bridge. For how many other exercises can you say that? Certainly squats, deadlifts, kettlebell swings, or even single-leg work. In hindsight, it's shocking that a drill that looks like it could be harmful (and this was my initial reluctance to include it) actually has such an excellent record on the safety front. Obviously, we're matching it to the individual and coaching technique, but this is still an impressive observation.

Moreover, I've sold more than 8,000 copies of my flagship product, The High Performance Handbook. It includes barbell supine bridges in phase 2, and barbell hip thrusts in phase 3. This is 8,000+ people who've performed these exercises without my supervision, and I've never had a single email from anyone about an injury. Conversely, I've answered a ton of emails over the years from customers who need modifications because squatting and/or deadlifting aren't drills they can perform pain-free. I think this is remarkably telling; hip thrusts have stood the test of time in terms of safety concerns.

Finally, I've actually seen quite a few individuals who couldn't squat or deadlift pain-free actually perform barbell hip thrusts and supine bridges with zero pain over the course of years. They've bolstered a training effect that otherwise would have been markedly attenuated.

2. Hip thrusts allow us to train the posterior chain without deadlifts in a population that may not do well with scapular depression and downward rotation.

One thing we know about throwing a baseball is that it makes you very lat dominant and tends to drive scapular downward rotation.

As I discuss in this video, scapular upward rotation is incredibly important for throwers.

Sometimes, we'll see athletes who sit in so much scapular depression or downward rotation that we choose to avoid lat dominant exercises and heavy carries/holds in their programs. So, drills like deadlifts, farmer's walks, KB swings, and dumbbell lunges are out of the mix. When you lose deadlifts from a program, you realize that you've lost a big bang exercise for training the posterior chain. Barbell hip thrusts have been a huge help to us in this regard, as they give us a bilateral option for training the posterior chain. Otherwise, it'd be just safety squat bar (SSB) squats and single-leg work, the goblet set-up, belt squats, and glute-ham raise (GHR) variations. And, a lot of people don't have a SSB, belt squat, or GHR!

Interestingly, I can actually think of several instances over the years where we dropped deadlifting from a pitcher's program - and replaced it with hip thrusts - and his shoulder pain went away. I don't think improvements like this happen in isolation, but I have no doubt that it contributed to the reduction in symptoms.

3. Hip thrusts prioritize terminal hip extension, which is actually far more important to baseball success.

I want you to watch these videos of the hips during the baseball swing (and while you're at it, check out Jeff Albert's great guest post for me: Hip Extension and Rotation in the Baseball Swing).

What I'm hoping you noticed is that while hip extension is incredibly important (for both the front and back legs), there is very little of it occurring in terms of actual range of motion. The same can be said of the pitching delivery; very rarely would a pitching come close to being a 90 degrees of hip flexion on the back hip.

Tim Collins early in his career was the most extreme hip flexion I've seen, and he's not even all the way down to 90 degrees:

In other words, hips thrusts and supine bridges reflect the shorter range of hip flexion/extension motion we see in hitting and pitching than they do for a higher amplitude movement like sprinting.


Source: Darren Wilkinson

To be clear, I'm not saying that squats and deadlifts don't train this range (especially when accommodating resistances like bands and chains are utilized); I'm just saying that hip thrusts and supine bridges train it exclusively and may provide some extra carryover.

4. Hip thrusts allow us to train the lower body without a grip challenge.

Load of gripping can also be an issue during the baseball season. Guys obviously get plenty of it from their upper body work, but when you add in the stress of throwing on the flexor tendons, more work on lower body days can push some pitchers over the edge in terms of forearm symptoms. This can also be an issue during post-operative elbow scenarios, as some surgeons can "beat up" the flexor tendon a bit more during Tommy John surgeries. With these athletes, we'll often plug hip thrusts in to replace deadlifts for 4-8 week spans.

5. The hip thrust helps to maintain a training effect in post-operative elbow and shoulder situations.

Building on my last point, we utilize barbell hip thrusts and supine bridges a lot with our post-op clients. If we are talking about a Tommy John surgery, you aren't using a safety squat bar until two months post-op, or deadlifting until closer to five months (and even then, the loading has to be severely restricted). Conversely, provided they have someone to load plates for them, these athletes can hip thrust as early as 4-6 weeks (assuming we aren't dealing with a lower extremity graft site), and loading appreciably by weeks 8-10. That's a huge deal.

Shoulder surgeries are a bit slower to come around, but you're definitely able to hip thrust well before you use the safety squat bar or integrate deadlifts. In short, if you want bilateral loading in a post-operative situation, hip thrusts below right up there in the discussion with glute-ham raises - and serve as a good complement to sled dragging with a belt/harness and various single-leg drills.

6. Hip thrusts don't create much delayed onset muscle soreness.

It's hard to really overload the eccentric (lowering) component of a hip thrust - and this may be one reason why it doesn't carry over to sprinting as much as a squat would. However, this non-soreness-inducing quality can actually be of benefit, as we often want to avoid it with in-season athletes or those trying to achieve a higher volume of work in their training programs. This is actually a perk of several deadlift variations, too.

7. Hip thrusts are a safe way to get in higher-rep sets.

In the quest to put on some muscle, high-rep squatting and deadlifting often wind up getting pretty ugly by the end of the sets unless they're regressed in some fashion (e.g., goblet squats). And, on a personal note, any time that I deadlift for more than eight reps, I get a massive headache that lasts about three days. I've found that higher rep barbell supine bridge (moreso than hip thrusts) are a good option for sets of 12-15 at the end of a session to kick in some extra volume safely. It's pretty darn hard to screw this up, you know?

Thoughts on Loading

On several occasions, I've heard folks criticize barbell hip thrusts and supine bridges because even seemingly untrained individuals can use so much weight. It's a valid assertion - but only to a point.

My experience has been that many individuals moving big weights are really short-changing themselves on the last 5-10 degrees of hip extension. They're either stopping short or getting lumbar extension (moving through the lower back). Often, when you fine-tune the technique and make them hold for a count at the top, they'll have to reduce the weight significantly. As a rule of thumb, though, I view the risk:benefit ratio with hip thrusts as being comparable to that of deadlifts in an athletic population; going heavier than 495 pounds probably isn't worth the risk or time involved. You're better off changing the tempo (longer pauses at the top) or switching to a different (and possibly more technically advanced) exercise that doesn't "come naturally" to the lifter. In short, find a different window of adaptation instead of just trying to move big weights through a short range-of-motion.

As an interesting aside to this, my deadlifts are actually significantly stronger than my hip thrusts. It's likely a function of "getting what you train," but I think it's an interesting argument against the idea that even weak people can automatically move big weights.

Last, but not least, remember that relatively untrained people can often push a lot of weight on sleds on turf, and rack pulls are usually substantially heavier than one's deadlift. Does that make them useless, too?

Closing Thoughts

New research is always warranted in any field, but particularly in strength and conditioning, a dynamic industry that has changed remarkably over the past few decades. In many cases, it takes a lot of time and experimentation to understand just how something fits (or doesn't fit) in our training approaches. Personally, I always come back to the "justifying the inclusion of a lift" question I noted earlier in this article. My experience has been that barbell hip thrusts and supine bridges have stood the test of time in this regard - and done so safely. I view them much more as an assistance exercise, as opposed to something that would ever replace squats or deadlifts. However, in the special circumstances I've outlined above, I think they will continue to fill in nicely.

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Strength and Conditioning Stuff You Should Read: 9/11/17

I hope that everyone had a good weekend - and that our readers who are all safe in light of Hurricane Irma. Here's a little recommended reading/listening to kick off your week. Before I get to it, though, I should give a friendly reminder that each month, Cressey Sports Performance staff and I upload webinars, in-services, exercise demonstrations, and articles to Elite Training Mentorship. This is a super affordable and thorough continuing education resource that is updated regularly, and I'd encourage you to check it out HERE.

Why "Just Stretch Your Hamstrings" is Bad Advice - This article is a few weeks old, but I'd forgotten to add it to our weekly collection when I first came across it in mid-August. As always, Doug Kechijian hit several nails on the head.

Hip CARs in the Push-up Position - This is a great video Cressey Sports Performance coach Frank Duffy posted recently. It's an excellent example of the interaction between hip mobility and core stability.

7 Ways to Get Strong Outside the Sagittal Plane - I reincarnated this old article from my archives yesterday, as I think it's a collection of important progressions for rotational sport athletes as they kick off the offseason.

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LEARN HOW TO DEADLIFT
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