Home Posts tagged "Tony Gentilcore"

Strength and Conditioning Stuff You Should Read: 7/25/17

I normally like to get these sent out on Monday, but I spent a rainy day at Fenway Park yesterday for the annual Cape Cod Baseball League workout. A day late (but no less sincere) here is our recommended reading for the week!

10 Daily Habits of Healthy Lifters - I contributed some experience on sleep tracking to this great roundtable at T-Nation.

Setting up for Speed: Base, Balance, and Angles - This is an excellent, to-the-point blog post from Mike Robertson. I wish I'd had it early in my career to help me pick up coaching speed and agility sooner.

Want More Clients? Maybe Consider the Following. - I really enjoyed this post from my old friend Tony Gentilcore. It's top-notch stuff for any up-and-coming trainer who is looking to build a larger clientele.

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Strength and Conditioning Stuff You Should Read: 7/10/17

Happy Monday! I hope you had a great weekend. We missed last week's installment of recommended reading in light of the 4th of July, but today I've got a little extra for you to make up for it.

Physical Preparation Podcast with Mike Young - This was an awesome podcast interview from Mike Robertson that delved extensively into the topic of plyometrics.

Specificity, Delayed Transmutation, and Long-Term Progress - I was reminded of this video during a conversation with our CSP-MA pitching coordinator, Christian Wonders. He commented on how several coaches have remarked lately that a lot of our rising juniors and seniors seem to surge once June/July roll around. It's surprising to them, but not to us.

How to Guarantee You'll Have a Hard Time Getting Client Results - This was a great post from Tony Gentilcore on the topics of setting goals and creating autonomy and competency in clients.

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How to Make the Most of Your Lat Stretches (Video)

I have a love/hate relationship with the lats. On one hand, you need strong lats for all sorts of athletic endeavors, from throwing to sprinting. On the other hand, if they're too overactive, a host of different injuries/conditions can result. With that in mind, preserving full latissimus dorsi length is important, and that's why we incorporate a lot of stretches on this front. It's important that those stretches are done correctly, though, and in today's video, I want to discuss one big mistake we commonly see in this regard.

Speaking of upper body work, I'll be delving into it in a lot more detail at two upcoming shoulder courses. One is in NYC, and the other is near Washington, DC. You can learn more at the following links:

NYC - August 20

DC - September 27

Hope to see you at one of these events!

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Deadlift Technique: The Solution is in the Set-up

In many cases, some of the biggest deadlift technique struggles we encounter originate with a poor set-up. Check out today's video to learn one of the biggest mistakes on this front:

While we're on the topic of hip patterning and optimizing movement, I'd encourage you to check out The Complete Shoulder and Hip Blueprint from Dean Somerset and Tony Gentilcore. They just put it on sale for a week at a huge discount. I've written in the past about how excellent this product is, so I'd strongly encourage you to check it out at this great price. You can learn more HERE.

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Strength and Conditioning Stuff You Should Read: 5/3/17

After surviving last week's sale, I took a quick blog hiatus to get my feet underneath me. I'll have some new content posted later in the week, but in the meantime, here's with some recommended reading.

Pitching Injuries: Should Lat Strains Even Be Happening? - In light of Noah Syndergaard's lat injury this week, this article of mine from last year got a lot of traffic (and I received lots of emails and social media outreach). This one's a whopper, so have a cup of coffee ready to help get you through it.

The Hardest Topic to Write About: Program Design - My old friend Tony Gentilcore did an excellent job tackling a complex topic. I'd highly recommend you give this a thorough read to appreciate just how daunting a task it is to write about program design.

The Stop & Give Me 20 Podcast - I hopped on a 20-minute podcast interview with Anthony Renna a few weeks ago, and you can listen to it here. I really enjoyed it because it wasn't the same 10 questions that ever podcast interviewer seems to ask!

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Strength and Conditioning Stuff You Should Read: 1/31/17

I'm flying up to Massachusetts tonight for a quick visit, so I don't have time to write up anything new. Luckily, I have some great stuff from around the 'Net to share with you. 

The Hierarchy of Fitness Industry Success - Here's a great post for the fitness industry up-and-comers, courtesy of CSP-MA co-founder, Tony Gentilcore.

Lessons New Coaches Can Take from the Belichick Blueprint - I'm a big Patriots fan not only because I was born in New England, but also because they always seem to find value where others miss it. Some of the personnel decisions during Bill Belichick's tenure have come under scrutiny, but they always seem to work out. This article shares some invaluable lessons that carry over across industries.

Some Reasons Why You Should Stop Stretching Your Hip Flexors - Dean Somerset presents some excellent thoughts on better ways to attack the problem of "tight hip flexors."

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Great point from @bonvecstrength in today's guest post at http://www.ericcressey.com/blog. #cspfamily #benchpress

A photo posted by Eric Cressey (@ericcressey) on

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The Best of 2016: Product Reviews

To wrap up my “Best of 2016″ series, I’ll highlight the top product reviews I did at this site in the last year. Here they are: 

1. Certified Speed and Agility Specialist (CSAS) Course - Lee Taft is a go-to guy when it comes to speed and agility education, and this awesome certification demonstrates why. It was filmed at Cressey Sports Performance and was mandatory viewing for our entire staff. I wrote up an article about why it's so great: When Do Strength and Conditioning and Fitness Certifications Really Matter?

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2. The Complete Shoulder and Hip Blueprint - I was proud of my longtime friend Tony Gentilcore for releasing this, which was his first product. The content was top notch from both Tony and Dean Somerset, his co-creator. Tony covered the shoulder and Dean covered the hips, and I put out some solid takeaways from the resource; see Shoulder Strategies and Hip Helpers: Part 1 and Part 2 for my review.

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3. Elite Athletic Development 3.0 - Unlike most sequels and trilogies, this third installment from Mike Robertson and Joe Kenn didn't disappoint, as there were loads of great coaching strategies introduced. Cressey Sports Performance coach Nancy Newell and I shared some of these insights in our review: 12 Elite Athletic Development Coaching and Programming Lessons.

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There were certainly some other great products I encountered this year, but these three proved to be the most popular with my readers.

In 2016, I personally released Functional Stability Training: Optimizing Movement with Mike Reinold, and will have two new products out in the first six months of 2017, so stay tuned!

We're back to the regular EricCressey.com content this week. Thanks for all your support in 2016!

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Shoulder Strategies and Hip Helpers: Part 2

This is the second half of my collection of take-home points from reviewing The Complete Shoulder and Hip Blueprint from Tony Gentilcore and Dean Somerset. In case you missed the first half, you can check out Part 1 here. Additionally, I should offer a friendly reminder that the introductory $60 off discount on this great resource ends tonight at midnight; you can learn more here.

6. Shifting low threshold exercises to a high threshold strategy may yield faster results.

Dean goes to great lengths to discuss how proximal (core) stability affects distal (extremity) mobility. In doing so, he cites four examples:

a. Doing front planks may help one to gain hip external rotation.
b. Doing side planks may help one to gain hip internal rotation.
c. Doing dead bugs may help to improve your deep squat.
d. Training active hip flexion (one joint) may help one to to improve a straight leg raise (multiple joints).

hipflexion

With that said, there is a HUGE clarification that must be made: these exercises are all performed with HIGH TENSION. In other words, if you can do eight reps of dead bugs, you aren’t bracing hard enough.

To some degree, this flies in the face of the conventional wisdom that there are high-threshold exercises and low-threshold exercises – and most folks would assume the aforementioned four drills would fall in the low-threshold category. That said, I think a better classification scheme would be high- and low-threshold STRATEGIES. In other words, there is a time to treat a plank or dead bug as a low threshold drill, but also scenarios under which bracing like crazy is appropriate. Trying to create distal mobility is one such example.

That said, don't go and turn everything you do into a high-threshold strategy! This leads me to...

7. Improving mobility is a combination of sympathetic and parasympathetic activity.

I loved this quote from Dean so much that I replayed it a few times so that I could type up this quote:

"If you hold your breath, you're going to limit your mobility. If you breath through the stretch, you're going to access a greater range of motion than you had before. So, it's kind of a dance between parasympathetic and sympathetic and neural activation. You want to be able to use high-threshold sympathetic type stuff to fire up the nervous system and produce that stability, but you want to use parasympathetic stimulation - that long inhale, long exhale - to be able to use that range of motion after you've built the stability."

That's pure gold right there, folks.

8. The term “scapular stability” is a bit of a misnomer.

Nothing about the scapula is meant to be stable. If it were meant to be stable, it would have so many different muscular attachments (17, in fact) with a variety of movement possibilities. A better term would be something originally popularized by physical therapist Sue Falsone: controlled mobility.

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9. Don’t assume someone’s "aberrant" posture means an individual will be in pain.

Posture is a complex topic, and the relationship between resting posture and pain measures is surprisingly very poorly established in the research world. We can walk away from this recognition with two considerations:

a. It's important to assess movement quality, and not just resting posture.

b. Use posture as information that guides program design and coaching cues rather than something that tries to explain or predict injuries.

ScapularDownwardRotation

10. Teach movements from the position where relative stiffness principles are challenged the most - but cue high-threshold tension.

During one of his presentations, Dean was coaching a hip flexor stretch in the lunge position, and it immediately got me to thinking about the principle of relative stiffness. In this position, if there isn't adequate anterior core control, lumbar extension will occur instead of hip extension. And, if there isn't solid glute recruitment, there will be a tendency of the head of the femur to glide forward in the socket during the hip extension that does occur.In other words, being able to brace the core and have solid glute activation is key to making sure that the individual is in a good place at this position where movement is challenged the most.

lunge 

In this instance, Dean cued a high-threshold strategy that allowed him to effectively coach the movement from the most challenging position - which is somewhat counterintuitive to what we've always assumed as coaches ("win the easy battles" first by owning the simple ranges-of-motion). However, if you can get to the appropriate position (adequate passive ROM) and educate a trainee on how to establish a bracing strategy, chances are that you can speed up the learning process.

As I thought about it, this is something we do quite commonly with our end-range rotator cuff strengthening exercises, but I simply haven't applied it nearly as much at the hip as we do at the shoulder. It's definitely something I'll be playing around with more moving forward.

Last, but certainly not least, just a friendly reminder that today is the last day to get the introductory $60 off discount on The Complete Shoulder and Hip Blueprint. As you can probably tell from these posts, I've really enjoyed going through it myself, and would highly recommend it to any fitness professionals and rehabilitation specialists out there. Click here to learn more.

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Shoulder Strategies and Hip Helpers: Part 1

I've spent the past week going through Tony Gentilcore and Dean Somerset's awesome new resource, The Complete Shoulder and Hip Blueprint. With that in mind, Cressey Sports Performance staff member Tim Geromini and I pulled together ten solid takeaway points from the resource that we thought you'd like. Here are the first five, in no particular order...

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1. Full scapular range of motion during push-ups often gets overlooked as a great "corrective."

Tony did an excellent job of making this point during the shoulder portion of the seminar. Push-ups (when done properly) take take the scapula from retraction during the eccentric phase of the push-up to protraction and "wrapping around" the rib cage during the concentric phase. It is usually scapula protraction that is omitted, as many people only focus on straightening their arms to finish the push-up. This creates excessive glenohumeral (ball-on-socket) motion and insufficient scapulothoracic (shoulder blade on rib cage) movement.

Learning to "fill up" the upper back and get the shoulder blades to the arm pits can be a game changer for optimizing scapular control.

2. Your hip structure impacts your likelihood of surgical success.

Citing 2015 research from Fabricant et al, Dean noted that patients with retroverted hips had saw less improvement following surgery for femoroacetabular impingement (FAI) than those with anteverted hips.

This shouldn't be surprising if you understand the implications of these hip presentations. Anteverted hips gives rise to more hip flexion and less hip extension, whereas retroverted hips will yield hips that do well with extension, but struggle getting into flexion.

FAI is a flexion-based pathology; bony overgrowth occurs because the femoral head (ball) bangs repeatedly into the acetabular rim (socket). It makes sense that a hip structure more conducive to allowing flexion would be less likely to re-develop these negative structural changes after a surgical intervention.

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Source: Lavigne et al, 2004

That said, the big takeaway from this is that the more retroverted a hip is, the more conservative the rehabilitation ought to be - and the less aggressive that "patient" ought to be with squatting, etc. in the years that follow.

3. Don't let a lack of a partner prevent you from doing rhythmic stabilization work.

The main function of the rotator cuff is to center the humeral head (ball) on the glenoid fossa (socket). Partner assisted rhythmic stabilization drills are fantastic in training this quality. Here's an example:

However, if you don’t have a partner available to help, a nice substitute would be this simple exercise you can do with a band.

The pushing and pulling on the band with your free hand serves as form of distraction that will force the rotator cuff to resist. Of course, things like the Body Blade and Shoulder Tube can be options as well. Rhythmic stabilizations will always be the best option because they are less predictable, though.

4. Full exhalations can quickly enhance mobility - but only if you FORCEFULLY exhale.

A commonly overlooked limitation to mobility is alignment issues. As an example, if the pelvis is stuck in anterior tilt, the hip will be limited in internal rotation and flexion. As such, adding core stability (in this case, the ability to hold the pelvis in posterior tilt) can often quickly make changes to hip range of motion.

A great way to do this, as Dean notes, is to perform course stability exercises with full exhalations. When you exhale fully, the anterior core is engaged, as the rectus abdominis and external obliques, in particular, help to get air out. You can do this in various positions, but the most well-known are definitely prone and side plank positions with full exhale. It can't just be a light exhale, though. You have to work very hard and blow out every last bit of air to get that cord engagement in order to really assess that positioning will change the range of motion.

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We've used these strategies a lot in the past, but this video was a good reminder that we have to really push folks to get all that air out, especially if it's the first time we're cueing them to do so.

5. Make sure you're getting motion in the right places during your thoracic spine extension work.

Improving thoracic spine extension in some people is an important part of improving overhead mobility. It’s not uncommon for many to grab a foam roller and haphazardly start leaning back in an attempt to do so. Unfortunately, many individuals perform their reps with incorrect technique; check out this video to learn more.

Speaking of learning more, I strongly encourage you to check out Tony and Dean's excellent new resource, The Complete Shoulder and Hip Blueprint. It's on sale for $60 off this week at an introductory discount; click here to learn more.

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5 Common Hip Training Mistakes

Today's guest post comes from Dean Somerset, the co-creator of the excellent new resource, Complete Hip and Shoulder Blueprint. It's on sale at a $60 off introductory discount. I really enjoyed going through the product and highly recommend it. In the meantime, without further ado, I'll turn this over to Dean. -EC 

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I’ve been fortunate enough to work with a broad array of people and hips, ranging from post-total hip replacement to pro hockey players and Olympic athletes in multiple sports. I’ve seen general fitness folks with normal aches and pains, and even people missing the odd hip here and there.

The good thing about training a broad range of clients is that you get to see what happens when a population isn’t homogenous. Imagine if I only trained total hip replacement clients. I would have zero idea of how a hip worked if it wasn’t made of titanium and ceramic. I would also never move through internal rotation and flexion without fear or popping that hip out of its socket. If I only ever trained hockey players, I’d never know life without groin pulls or femoroacetabular impingement (FAI).

This also helps me to see what kinds of things work really well across different populations without issue, as well as the concepts that seem to stick well through all phases of training, while also seeing what stuff falls completely apart across different outcomes and inputs.

While there are a lot of potential variables and details to consider with each of the specific and non-specific populations I outlined above, there are also some simple and consistent things that you can take away from them all that makes my life as a trainer much easier. These things also help to deliver better results all around, and I wanted to share some of my failures and realizations to help your training as a result.

#1: Don’t assume symmetry.

When I started training, every text or manual said to have feet pointing in the same direction to prevent “imbalances.” The belief was if you do anything different between left and right sides, you’re going to develop these nefarious things that will limit your progress and ruin your life, so to speak.

While preventing poor performance or development is entirely admirable and a massive goal of any training program, it’s somewhat inaccurate to say standing in a symmetric stance prevents asymmetry. This is especially true if there’s a degree of asymmetry in the structure of the hips, knees, or feet.

Zalawadia et al (2010) showed that the angle of anteversion or retroversion of the femur could be significantly different from left to right, sometimes more than 20 degrees worth of difference!

anteversion

What this means is your left or right leg might point in a different direction simply due to the angle differences between the two structures. Moreover, it means putting them both into a symmetric stance would actually push one into a different alignment with the hip socket or femoral neck angle relative to the pelvis, which would actually CREATE imbalanced tension through both sides of the hip.

This means if someone is standing in a symmetric stance and doing something like a squat, but feel one hip doing something funky, it could be because they have some structural issues (or maybe they have some other soft tissue stuff), but it’s not working in symmetric stance. If turning one foot out into a new position makes them feel awesome and helps them get stronger and more stable, it might be worth chasing that rabbit down the hole.

#2: Stretching isn’t always the answer.

Piggybacking on the concept of structure, there’s a lot of range of motion limitation that could be attributed to bone-to-bone contact compared to a muscles ability to stretch through a specific length.

D’Lima et al (2000) found that hip flexion ROM could be as low as 75 degrees with 0 degrees of both acetabular anteversion (whether the hip socket points forward) or femoral anteversion (when the neck of the thigh bone points either forward or backwards), but as high as 155 degrees, with 30 degrees of both acetabular anteversion or femoral anteversion. An increase in femoral neck diameter of as little as 2mm was able to reduce hip flexion range by 1.5 – 8.5 degrees, depending on the direction of motion.

These ROMs are pretty much the absolute limit of ability in these individuals, because accessing a range beyond this bone-to-bone contact is like me trying to find more space in my bedroom by pushing my face through a wall. Sure, I could technically do it, but something bad will likely happen by trying. Another way to achieve the range would be by moving from an adjoining segment once the first one is used up. If I go to tie my shoes, but run out of hip range of motion somewhere around my knees, I’ll round my back to get the job done.

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For many of the people I was working with in our Complete Shoulder and Hip Blueprint resource, as we were trying to improve their mobility to help them do stuff like squat deeper or tie their shoes, they would hit a physical wall and not be able to get through that regardless of what soft tissue modality or active smashing we could do to the area. It also didn’t matter how much time we spent working on static or active stretch modalities. I can swing my face around the room in the earlier example all day long, until I get to a wall. I can’t swing my face through that wall all that easily.

The big question then comes to how much of that free space between their bones ramming into each other can they access and use. If you can get your knee to your chest when on your back, but squat looking like a new-born deer with legs going everywhere and looking like you’re going to fall over at any moment, there’s a mismatch. And, we need to help you access that range a lot more effectively. This can also be position and direction specific.

Often active range of motion will be more beneficial in creating a usable ROM that’s within that individual’s aptitude of control versus static stretching, which will help people make muscles longer, but may not help them use them in a specific position or direction.

#3: Don't forget that vertical and horizontal force vectors are similar, but different – and both make you better.

Let’s say I’m training a 16 year-old basketball player and a 65 year-old grandmother who has some hip arthritis. Both of them would require some training in how to perform a hip hinge in one way or another, but they would occasionally do the movement in the same way. They would start the movement by rounding their low back and essentially think of getting their chest closer to the floor versus sitting their hips back without initiating through the low back. They have completely different morphologies and training histories, but they access the movement the same. In other words, they could benefit from a different type of training environment to see the development of that hinge, especially if I’m looking to load it up without smashing out their spines.

In many ways, the deadlift is the same as a hip thrust or glute bridge in that the movement is supposed to be initiated from the hips with stable feet and minimal movement from the lumbar spine. The big difference between the two is the direction of force application through the spine and hips, as well as the volume of torque development at the initiation and conclusion of the rep movement. A deadlift produces the greatest torque at the bottom of the movement when the hip is flexed and the least at the top when standing tall, whereas a hip bridge produces the max torque at the end of the extension. There’s also more shear force through the spine at the start of the movement versus throughout the movement on the hip thrust due to the placement of load and length of lever arm.

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What this means is that if you’re looking to train hip extension – but deadlifts are problematic for the rounding of the spine or shear force on the spine (especially for someone with any potential discogenic issues or spinal pathology) – a deadlift may not be an ideal option compared to a hip thrust. If someone can’t or shouldn’t do a deadlift with vertical force development or tolerance, but they can hip thrust without issue, we’re going to hip thrust until their face explodes and glutes shred their denim. The shorter lever length working on the spine means they can expose the hips to more load with less force on the spine, and, in turn, generate a training effect without potential limitations of vertical loading. For the two hypothetical clients above, the ability to pull the weight from the floor isn’t as important as developing a training effect while minimizing injury risk.

#4: Don't focus too much on posterior chain and forget hip flexion movements.

Some of the most common exercises – squats, deadlifts, lunges – tend to focus on forms of hip extension, but very few programs involve some form of hip flexion work. While it’s difficult to access the end ranges and create some high force like you can with some stupid heavy deadlifts, you can still work on training the ability to access that range with some degree of control.
 

A word of warning: these absolutely suck to do, but you should still do them.

Rapid and high force hip flexion is a massively beneficial movement for any athlete who requires running or change of direction movements, and also for anyone who has to preload before performing rapid hip extension, which means pretty much everything. It’s not something that should take the place of any extension-based exercise, but using it to help create some balance between front and back can give a lot of benefits. You don’t need to go 50/50 with posterior and anterior exercises, but throwing the odd one in every now and then can pay big dividends. Think one set for every five sets of posterior chain work in a week.

#5: Don't forget that only two people NEED to deadlift from the floor.

The pre-set bar height for a deadlift is the radius of the plates, which means you have to grab that 1-1/8” bar sitting 8.75 inches from the flat ground. This is fine for someone if they’re 5-feet-tall and have the mobility to do anything they want, and even for the limber 6-foot-tall individuals out there who can get their knees to their chest without problem. But what about the guy who is 6’8” with a long torso, or the girl who is 5’8” and has a retroverted acetabulum? Both can’t grab that bar without running out of hip flexion range of motion about a hands length above the bar, meaning to get there they now have to flex their spine. This typically shouldn’t be a problem, but any forced flexion with uncontrolled motion under load could be disastrous.

We can see people who use this lumbar flexion mode to make up for a hip limitation by looking at their low back when they’re flexed. If they’re using their low back to initiate the movement, you’ll see a distinct arching out of their low back at the segment that’s moving, as well as some significant hypertrophy of their erector spinae at that group compared to the rest of their spine.

If I’m worried about keeping someone’s low back happy, having them pull from the floor and seeing them initiate the movement with their lumbar spine versus from their hips could be a starting point of failure. This could be via in limiting performance by using tonic versus phasic muscles, or via increasing the relative strain on a sensitive spinal segment that eventually becomes irritated.

[bctt tweet="Only competitive powerlifters and Olympic lifters are REQUIRED to deadlift from the floor."]

Everyone else isn’t required to do this, except on the internet where random rules are made up to test people’s manhood/womanhood all the time.

For most lifters, using a slightly higher surface to pull from (either a rack pull or elevating the weights with some mats or onto other plates) can make the difference between lifting with discomfort from the floor or feeling absolutely flawless and strong with no pain or problems. When training people who don’t make their livelihoods on a powerlifting or Olympic lifting platform, that’s a big win.

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These are all concepts covered in the new video resource from Dean and Tony Gentilcore, Complete Shoulder & Hip Blueprint. This video series contains 11 hours of HD video, offers NSCA continuing education credits, and can help trainers, therapists and exercise enthusiasts alike take their training knowledge to the next level. To sweeten the deal, the product is on sale for $60 off the regular price as an introductory special through this Saturday at midnight. Click here for more information; you'll really enjoy checking it out (because I sure did!).

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LEARN HOW TO DEADLIFT
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