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FirstPublishedin2013byVictoryBeltPublishingInc.

Copyright©2013KellyStarrettandGlenCordoza

Allrightsreserved

Nopartofthispublicationmaybereproducedordistributedinanyformorbyanymeans,electronicormechanical,orstoredinadatabaseorretrievalsystem,withoutpriorwrittenpermissionfromthepublisher.

ISBN13:978-1-936608-15-7

Thisbookisforeducationalpurposes.Thepublisherandauthorsofthisinstructionalbookarenotresponsibleinanymannerwhatsoeverforanyadverseeffectsarisingdirectlyorindirectlyasaresultoftheinformationprovidedinthisbook.Ifnotpracticedsafelyandwithcaution,workingoutcanbedangeroustoyouandtoothers.Itisimportanttoconsultwithaprofessionalfitnessinstructorbeforebeginningtraining.Itisalsoveryimportanttoconsultwithaphysicianpriortotrainingduetotheintenseandstrenuousnatureofthetechniquesinthisbook.

RRD03-13

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TABLEOFCONTENTS

ACKNOWLEDGMENTS

INTRODUCTIONANewHuman-PerformanceEpochHowtoUseThisBook

CHAPTER1THEMOVEMENTANDMOBILITYSYSTEMIt’sAboutPerformanceTheGymIsYourLabYouAreanAmazing,Adaptable,HealingMachineYouCannotMakeBasicAdaptationErrors

CHAPTER2MIDLINESTABILIZATIONANDORGANIZATIONThreeReasonsforBracingYourSpineTheBracingSequenceTheTwo-HandRuleBraced-NeutralStandingPositionBraced-NeutralSittingPositionAbdominalTensionBreathingMechanics

CHAPTER3ONE-JOINTRULEBracedSpinalExtensionandFlexionGlobalSpinalExtensionandFlexion

CHAPTER4LAWSOFTORQUETheTwoLawsofTorqueTorqueTests

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Shoulder-StabilityTorqueTestsHip-StabilityTorqueTests

CHAPTER5MOVEMENTHIERARCHYSkillProgressionsandMovementComplexityCategory1MovementsCategory2MovementsCategory3MovementsUpright-TorsoDemands

CATEGORY1MOVEMENTSAirSquatBoxSquatBackSquatFrontSquatOverheadSquatDeadliftPushupRing-PushupBenchPressFloorPressDipRingDipStrict-PressHandstandPushupPull-UpChin-UpCATEGORY2MOVEMENTSWallBallPush-PressJumpingandLandingKettlebellSwing

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One-ArmSwingRowingKippingPull-UpSnatchBalanceProgressionCATEGORY3MOVEMENTSBurpeeTurkishGetupCleanPowerCleanHangCleanPush-JerkSnatchMuscle-Up

CHAPTER6THETUNNELIdentifyingtheProblem

CHAPTER7THESYSTEMSAMovement-BasedApproachTheMobilitySystems

JointMechanicsSlidingSurfaceMuscleDynamics

MobilizationMethodsPressureWaveContractandRelaxBandedFlossingSmashandFlossPaper-clipping(Oscillation)VoodooFlossing(Compression)FlexionGapping

UpstreamandDownstreamApproach

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ProgrammingforMobilityRulesofMobilityMobilityTools

AREA1:THORACICSPINE(UPPERBACK,NECK,SCAPULA)AREA2:POSTERIORSHOULDER(LAT,POSTERIORDELTOID)AREA3:ANTERIORSHOULDER(PEC,ANTERIORDELTOID)AREA4:DOWNSTREAMARM(TRICEPS,ELBOWS,FOREARM,WRIST)AREA5:TRUNK(PSOAS,LOWBACK,OBLIQUE)AREA6:POSTERIORHIGHCHAIN(GLUTES,HIPCAPSULE)AREA7:ANTERIORHIGHCHAIN(HIPFLEXOR,QUADRICEPS)AREA8:MEDIALCHAIN(ADDUCTOR)AREA9:POSTERIORCHAIN(HAMSTRING)AREA10:KNEEAREA11:MEDIALANDANTERIORSHINAREA12:CALFAREA13:ANKLEANDPLANTARSURFACE

GLOSSARY

ABOUTTHEAUTHORS

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Thisbookisultimatelydedicatedtomydaughters,GeorgiaandCaroline.

Thisbookisyourprimer.Goburntheworldtothegroundandbuildabetterone.Yoursecretmermaidnameswillalwaysbesafe

withme.

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ACKNOWLEDGMENTS

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Alittleovertwoyearsago,IsentbackmysignedcopyofthepublishingcontractforthisbookandrealizeditwastimetowrestlewhatIhadinmyheadontotheprintedpage.Iknewthatwouldn’tbeawalkinthepark,butwhatIreallydreaded,eventhen,wasthedayI’dhavetositdownandbegintheimpossibletaskoftryingtothankallofthepeopletowhomIoweadebtofgratitude.Thatdayhascome.

Onethingthatmanypeopledon’tknowaboutmeisthatIhaveastrangelyaccuratememoryforinterpersonalinteractionandevents.ThismeansthatIcanrecallmostofthefeelings,lessons,andexperiencesthathavecometoshapethethinkingbehindBecomingaSuppleLeopard:TheUltimateGuidetoResolvingPain,PreventingInjury,andOptimizingAthleticPerformance.Apparently,I’mnotalone.IrememberreadingastoryaboutwhatthegreatAmericandiscusthrowerAlOertersaidinhisacceptancespeechashewasbeinginductedintotheTrackandFieldHallofFame.Ifmemoryservesmeright,Mr.Oertersaid,essentially,thateverycoachandtrainingpartnerhe’deverhadshouldhavebeenonthestageacceptingtheawardwithhim.Hemadeitclearthathecouldneverhaveachievedhisextraordinarycareerwithoutthetensofthousandsofmostlypedestrianhoursheandhiscoachesandtrainingpartnershadspenttogether,pushingandrefiningtheirtraining.Ifeelthesamewayaboutthisbook.Certainlyitdrawsonmypersonalexperience,includingmyownathleticsuccessandfailure.Butit’salsothesynthesisofthousandsofconversationsandasmany,ifnotmore,hoursspentlearningwithandfromothersintraining,competition,coaching,andgraduateschool.Tryingtowhittledownallthatexperienceandgiveproperandadequatethanksisalittleoverwhelming.

Ioftensaythatwearenotthefirstpeopletohavetakenarealandthoughtfulcrackatsolvingtheproblemsthatattendhumanmovementandperformance.Thedifferenceis,Ihavehadthebenefitoflivinginthisage.Technology,incombinationwithamodern,classical,doctoralleveleducationinphysiotherapy,hasequippedmetocreatewhatIbelieveis

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afresh,new,andintegratedmodelforunderstandingandinterpretingtheworkofthethousandsofbrilliantphysiosandcoacheswhocamebeforemeandwhoworkaroundme.IhadtheforesightandgoodlucktoopenoneofthefirstfiftyCrossFitgymswithmywife,Juliet.Ithassinceprovidedmewithtensofthousandsofpracticalhoursinhumanmovementpatternrecognition—somethingIcouldneverhaveachievedevenadecadeago.(Ursul,wehaveworm-signthelikesofwhichevengodhasneverseen…)1IrememberreadingtheseminaltextbookMaitland’sPeripheralManipulationwhenIwasinthesecondyearofmydoctoralprogramandhavingmymindblown:Someonehadconceivedofanideabasedonhisstudyandclinicalpracticeandintegratedthatideaintoacohesiveandcogentmodel.Now,nearlytwoyearsintotheprocessofwritingthisbook,IcanseethemomentIfeltlikeIhadsomethingtosay,asortof“concept”inflectionpoint.Ihopethisbookmakesasignificantcontributiontotheincrediblebodiesofworkalreadyoutthere—andthosetocome.

Ishouldbefrank.Whileit’seasytosaywithcertaintythatIcanrecallthinkingIshouldwritethisbook,itwouldnever—andImeannever—havehappenedwithouttheconfluenceoftwospecificeventsandtwoveryspecialpeople.ThefirstoftheseeventsistheregulartrainercoursethatIteachforCrossFit.Severaltimesamonth,Igettostandinfrontoffiftyorsoextraordinarycoachesandathletesfromaroundtheworld,eachwithadifferentbackgroundandstory.Thesecoachesandathletesarefierceintheirpassionsandbrilliantintheircapacitytoseekoutandintegratebettermovementpracticesintotheirowntraining.TheyarearuthlesslyexperiencedandinquisitivemobandeverydaythatIhavethepleasureofteachingthemisabitofatrialbyfire.Thereisnoplacetohide.EveryideaIteachmustwithstandclinicalvalidationandmustbebuiltonobservable,measurable,andrepeatableexperience.Ifnot,Iwillbetorntopiecesbywilddogs.Whatthethousandsofattendeesdon’trealize,ofcourse,isthattheyarepartofmyown,large-scaleexperiment.Ineverwouldhavebeenreadytoopenmythinkingto

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thelargerworldwithouttheirtacitsupportoverthislasthalfdecade.EventtwoistheMobilityProject.Inthefallof2010,Imadea

foolhardycommitmenttofilmavideoaboutposition,mobility,andhumanmechanicseverydayforayear.Idon’tknowthelasttimeyoutriedtoperformapubliccreativeactfor365daysinarow,butyouhavetogetreallycompetent,quickly.Withnearly1.5millionuniqueusersonthesite,therealtimefeedbackisunmatched.Thereisnoplacetohideoncamerasoyou’dbetterbesureinyourthinkinglesttheInternetdestroyyouandexposeyouforafraud.

Thatsaid,thisbookwouldneverhavehappenedwithoutthepatienceandfriendshipofGlenCordoza.Forthelasteighteenmonths,Glenforcedmetoorganizeandclarifymythinking.Hepressedmeruthlesslytoexplainandsimplifythecomplexprocessesofmypracticeandcoaching.Itwouldhavetakenmeanother,oh,tenyearstosolidifymythoughtswithouthisconstantquestioningandunshakeablefaithinme.IactuallybelievedthatIcouldpullthisbookoffbymyselfatonepoint.ThenIrealizedIdidn’tevenownacamerathatwasn’tattachedtomyphone.SureIhadsomeideasabouthumanmovementandperformance,butIsureashelldidn’tknowhowtowriteabookaboutit.Wheresomepeoplehaveaweekendorgoonvacation,IworkedonthebookwithGlen.Hehasbecomeaconfidant,brother,fellowrevolutionary,brothertomywife,anduncletomychildren.IshuddertothinkhowmuchGlenhasbeenexposedtomybrain.I’mnotsurehewilleverrecoverandIknowI’llneverbeabletorepayhimhiseffortorfriendship.

Andthenthere’sJstar.AsI’vecometofindout,writinganybookisanactofwillandofhope.It’slikeplantingbulbsinthefall,hopingthatyou’llbearoundinthespringtoseethembloom.Duringthelong,dark,wetwinter,it’sreally,reallydifficulttorememberthatyouactuallyplantedthebulbsandthattheyactuallymightbloomintosomethingbeautiful.FromthefirsttimeIturnedourhome’sbackofficeintoascenefromthemovieABeautifulMind,mywifeJulietdidn’tflinch.Aftera

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weekbalancingalife,thegym,myworktravel,andourchildren,JulietwouldstoicallypickuptheadditionalslackthatfelltoherwhenIwas“workingonthebook.”Thespineofthisbookshouldreallyjustread“Starretts.”Ifyouarereadingthis,besuretoremembertoemailmywifeyourthanks.Trustme,inamillionways,Icouldnothavewrittenasinglewordwithouthersteadfaststewardship,cheerleading,counsel,keeneye,andhardwork.I’dstillbesleepinginatruckandsellingKayakssomewhereinColoradoifJuliethadn’thadthefaithtoplantafewbulbsforthespring.Thefirstflowersofthisbookareforher.

Thereareafewreallyimportantcoacheswhoinfluencedme.IwouldberemissifIdidnotmentionMikeBurgenerandMarkRippetoe.Theyspentagreatdealoftimewithahungryyoungkidseekingtounderstandwhattheyalreadyknew.CoachRiponceansweredthephonewhenIcalledhisgymandtalkedtomeforthirtyminutesabouthowhethoughttheadductorsworkedinsquatting.Tothisday,thisblowsmymindandIalwaysthinkofhiskindnesstowardmewhenayoungcoachcomestomewantingadviceorguidance.CoachBismysensei.HehasshownmethatIneedtobeabletocoacheveryone,andthatmythinkinghastoworkforeveryone,fromchildrentoOlympians.Thankyouboth.

GregGlassmanandtheincrediblepeoplebehindthescenesatCrossFithavecreated,supported,andnurturedliterallythousandsofcoaches.Iamproudtocallmyselfoneofthese.Gregcreatedatemplatethatwasbroadandcompleteenoughtoleaveroomformyownthinkinganddiscovery.Iwillneverbeabletorepayhim,hisfaithinme,orhisincrediblegenerosity.HechallengedmetovalidatewhatIthoughttobetrueinthehard,coldlightofobservable,measurable,andrepeatablehumanfunction.Ihaveoftensaidit,butfindingCrossFitandGreg’searlywritingwaslikediscoveringtheunifiedfieldtheoryofhumanperformance.IhadthegoodfortunetotrainattheoriginalCrossFitSantaCruzwhenGregwasstillcoachingeveryday.Hiscounsel—thatthemostimportantresearchIcoulddowasrightthereinfrontofme,in

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theathletesandcoachesIwasworkingwith—continuestoservemewell.Greg’sworkhasforeverchangedmylifeandthelivesofmyfamily.Histhinkingisatthecoreofthisbook.

Thanksalsogoto:ThecoachesofSFCF:Tonya,Ty,Roop,Connie,Maggie,Kelsi,

Diane,Sean,John,Tuller,Bmack,Erin,Kristin,Courtney,Nate,Boz,Kimmie,Patrick,Debbie,andCarl.Iwouldbenothingwithoutyouguys.POD.

TomandLisaWiscombe.Theywerevitalintheproductionandoverallcoolnessofthiswork.I’mprettysuretheyinventedthecomputationalleopard.Theirbrillianceinspiresme.

JanetandEd.Frommakingtheinvisiblevisible,tolaggingindicators,yourloveandsupportmakeitpossibleforthisfamilytowork.Thankyou.

TJMurphy:Anycreativeprojectofthisscaleislikeamiracleofemergence,serendipity,andmachine-likeprecision.Frankly,Ican’timaginepullingthisoffwithoutyourhumor,advocacy,andkeenbrain.It’slikeabutterflyflappeditswingssomewhereandIendedupwithyouonmyteam.

CarlPaoli,BrianMacKenzie,JohnWelbourn,JillMiller,MarkBellandJesseBurdick.EverygoodcoachIknowhasafewclosefriendswhocancallbullshit,opendoors,andmakethejourneyworthitforeachother.Thearchetypeofthemonk-coach—someoneworkingthingsoutbythemselvesinisolation—istotalcrap.Iamsurroundedbysomeofthebestthinkersandcoachesontheplanet.Don’tworry,guys:I’llhappilysmashyourquadsforlife.Thanksforhavingmyback.

MomandDon.IknewthatIdidn’twanttokayakforever.SorryIdidn’tsharethatpartoftheplanwithyourightaway.Youwereright;gradschoolwasagoodchoice.Knowingyouguysareinmycornerislikehavingaformidablesecretweapon.

KellyStarrett

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INTRODUCTION

Oftenthesedays,Ifindmyselfcrammedintoanairplaneseatonmywayacrossthecountrytoworkwithathletes,coaches,professionalsportsteams,CrossFitgyms,corporations,andelitemilitaryforces.InevitablyIendupmakingsmalltalkwiththepoorsoulimprisonednexttome.SoonenoughIgetthequestion:“Whatdoyoudoforwork?”

Dozensofanswersrunthroughmyhead.“Imakethebestathletesintheworldbetter.”“Iworkwiththegovernmenttoimproveourmilitary’sforce

protectionandforceresiliency.”“Iworkwithathletesandcoachestohelpthemunderstandand

resolvecommonandpreventablelossesoftorque,force,wattage,andoutput.”

“I’mtryingtochangetheworld’smovement-basedeconomyfromsubsistencetension-huntingtosustainable,high-yieldtorquefarming.”

“I’mfomentingrevolution.I’mtryingtoempowerpeopletolivemoreintegrated,pain-free,self-actualizedlives.”

No,Idon’tmentionanythingaboutfarmingtorqueorself-actualization,whichI’llspendplentyoftimeoninthepagestocome.Ikeepitsimple.“I’mateacher,”Isay.

Typicallyeyesglazeover,andtheconversationsputterstoahalt.Butonceinawhile,myseatmateiscuriousenoughtoasktheobviousfollow-up—“Whatdoyouteach?”—unawareofthedepthsofmyobsessionwithhumanmovementandperformance,buthesoonfindsout.

WhatIteach—andwhatyouwilllearninthisbook—isamulti-function,extraordinarilyeffectivemovementandmobilitysystem.Learn,practice,andapplyitandyouwillunderstandhowtomovecorrectlyin

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allsituations.AndImeanall.Itwillserveyouatrestandwhenyouareexecutingademandingphysicalfeat—say,inthemidstofanOlympiccompetition,orinastrenuouscombatorrescueoperation.

Thisisastrength-and-conditioningsystemthatisalsodiagnosticinnature:Itcanhelpyou—oryourcoach—detectmovementandpositioningerrorsevenasitimprovesyourperformanceandbringsyoutothetopofyourgame.Mysystemgivesyouthetoolstodissolvethephysicalrestrictionsthatpreventyoufromfullyactualizingyourpotential.Withenoughpractice,youcandevelopyourselftothepointatwhichyourfullphysicalcapabilitieswillbeavailabletoyouinstantaneously.Youwilldevelopthemotor-controlandrange-of-motiontodoanythingatanytime.

Youcouldultimatelybecomethehumanequivalentofasuppleleopard,alwayspoisedandreadyforaction.

Youmightask,“Whatdoesitmeantobecomeasuppleleopard?”It’sagoodquestion,onethatwarrantsanexplanation.

I’velongbeenfascinatedwiththeideaofaleopard:powerful,fast,adaptable,stealthy…badass.

WhenIwasfourteenIwatchedthemovieGallipoliwithmydad.It’sabouttwoAustraliansprinterswhogoofftofightinTurkeyduringWorldWarI.There’samemorablesceneatthebeginningwhereArchy,arisingtrackstar,isbeingtrainedbyhisuncleJack.Thepeptalkgoeslikethis:

Jack:Whatareyourlegs?Archy:Springs.SteelSprings.Jack:Whataretheygoingtodo?Archy:Hurlmedownthetrack.Jack:Howfastcanyourun?Archy:Asfastasaleopard.Jack:Howfastareyougoingtorun?Archy:Asfastasaleopard!

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Jack:Thenlet’sseeyoudoit!

Forwhateverreason,the“fastasaleopard”mantrastuckwithme.Butitwasn’tuntilaNavySEALbuddyofminesaid,“Youknow,Kelly,aleopardneverstretches,”thatthisnotionofbecomingasuppleleoparddriftedintomyconsciousness.

Ofcoursealeoparddoesn’tstretch!Aleopardhasfullphysicalcapacityavailableatalltimes.Itcanattackanddefendwithfullpoweratanymoment.Unlikehumans,itdoesn’tneedtoprepformovement.Itdoesn’tneedtoactivateitsglutes;itdoesn’thavetofoam-roll;itdoesn’thavetoraiseitscoretemperature—it’sjustready.

Obviously,wedonotsharethesamephysicalplayingfieldwithleopards.Wehavetowarm-upforstrenuousactivitiesandpracticeandingraingoodmovementpatterning.Butthatdoesn’tmeanwecan’tbeworkingtowardthegoalofhavingfullphysicalcapabilitiesavailabletousinstantaneously,orhavingthemotor-controlandtherange-of-motiontoperformanyphysicalfeatatanytime.Leopardsdon’thavetoworkatbeingsupple;theynaturallyare.Butpeoplearebrutallytightandmissingkeyrangesofmotionthatpreventthemfrommovingaspliantlyandpowerfullyasaleopard.

Metaphoricallyspeaking,ifyouwanttobecomeasuppleleopard,youneedtounderstandhowtomovecorrectlyineverysituation.Youalsoneedthetoolstodealwithstiffandadaptivelyshorttissuesthatrestrictrange-of-motion.ThisisthebasisofmyMovementandMobilitySystem.

ANewHuman-PerformanceEpochIswhatIteachradicallynew?Yes,andthenagain,no.Iseemyselfasoneofthelatestinalonglineofteachersconcerned

withorganizingandoptimizingmovementtomaximizephysicalperformance—consistentlyandwithoutinjury.

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Certainly,humanbeingshaveexploredthisforeons.Infact,I’veseenathousand-year-oldimageonacointhatshowsamansittinginfulllotus—aposturethatcreatesmorestabilityforthespinalsystem.Morerecently,somethreehundredandfiftyyearsago,afamousJapaneseswordsman,MiyamotoMusashi,wroteabouttheimportanceofkeepingyourbellyfirmandyourkneesandfeetinagoodposition:“Makeyourcombatstanceyoureverydaystance.”ItisstrangeyetperfectadvicefromMusashi’sfamoustext,TheBookofFiveRings.

What’sexcitingaboutbeingalivetodayisthatwe’reinthemidstofahuman-performanceepoch.Physicalmasteryisnotlimitedtothefew.AsIseeit,weareexperiencingaquantumleapinthequality,reproducibility,andubiquityofabsolutehumanphysicalpotential.Infact,ifweimaginethepeakexpressionofhumanpotentialtobesomekindofgoldenratio,thenthecurrentgenerationofcoaches,athletes,andthinkershaveachievedtheequivalentofaFibonaccijumpatlightspeed.

It’scrazy.Imean,evenmymotherisgluten-freeandcasuallybragsaboutherlatestdeadliftpersonalrecord.

What’sgoingon?What’ssodifferentaboutthetimeinwhichwelive?

What’sdifferentisthatwe’veseenaconvergenceoffactorscreateanewgoldenageinhumanphysicalperformance.Fourkeyfactorsareresponsible.

First,theadventoftheInternetandmodernmediahasenabledthesharingofideasglobally.Isolatedpocketsofembodiedknowledgearemoreeasilytransferredandshared.Tenyearsago,findinganOlympic-liftingcoachrequiredbloodhound-likedeterminationorluck.Mostlikelyboth.Nowthecleanandsnatch—thetwocoreOlympic-liftingmovements—arewidespreadpractices.

Second,forthefirsttimeinthemoderntrainingera,thereisanunparalleledcross-disciplineexchangeamongtrainingpracticesandtheoriesofhumanmovement.Forexample,ourgym,SanFranciscoCrossFit,isaninterdisciplinarymeltingpot:physiotherapistshangout

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withelitepowerlifters,Olympic-liftingmedaliststalktochampiongymnasts,andballetdancerstrainwitheliteendurancecoaches.Thisphenomenonisthestrength-and-conditioningequivalentofthegreatsystemstheoristBuckminsterFuller’sconceptofmutualaccommodation:thatcorrectlyorganized,functionallysoundsystemsareneverinopposition.Theymutuallysupportoneanother.

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Everyonesharesthesamebasicdesignandbodystructure.People’sshouldersallworkthesameway:theprinciplesthatgovernastableshoulderpositionwhilevaultingingymnasticsarethesameinthebenchpress;howyouorganizeyourshoulderstositinlotusposturewhilemeditatingisthesamewayyouorganizethemwhenworkingatyourcomputer.It’sjustthatthesamesetofproblemshavebeensolvedfromradicallydifferentanglesandapproaches.Untilnow.

Third,weappeartobelivingatatimewhenthereisgrowinginterestinthebody.Whilethistopicprobablymeritsitsownbook,therecanbenodoubtthattheaccessibilityofonlineandmobiletoolsthatmakeitpossibletomeasureourbehavior—aswellasourlifestyle,nutrition,andexercisehabits—hasshiftedtheresponsibilityforkeepingourbodiesinthebestshapepossiblebackwhereitbelongs:ontheindividual.

Eliteandrecreationalathletesalikecantrackandmeasurenearlyanyaspectoftheirperformanceandbiologywithlittleeffortandcost.

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Wanttoknowhowthatafternooncoffeeaffectsyoursleepquality?Noproblem.Wanttofractionateyourcholesterolandfindoutifyouareeatingtoomuchbacon?Noproblem(althoughI’mprettysurethatit’simpossibletoeattoomuchbacon).Whetherpeoplearetrackingtheirownbloodchemistryordailysteptotals,ortryingtogettotherootoftheirownkneepain,therehasbeenanenormousshiftinconsciousness,leadingtoagreatersenseofself-control.Eating,sleeping,andmovingcorrectlyarenotgimmicksorfads.Thedamhasburstandthepersonalbiologicalrevolutionishere.

It’sabravenewworld.Wedon’thavetowaitdecadesorenduremultiplekneesurgeriesandheartattackstofindoutthatwe’rerunningpoorly,eatingpoorly,sleepingpoorly,andtrainingpoorly.PeterDrucker—world-renownedmanagementconsultant,educator,andauthor—wasright,“Whatgetsmeasured,getsmanaged.”

Thefourthfactorcontributingtothisgoldenageistheevolutionofstrength-and-conditioning.Peoplehavebeenliftingheavyweights,movingquickly,andworkingveryhardtorealeffectforsometime.Thedifferencenowisthatagoodstrength-and-conditioningprogramhasalloftheelementsofhumanmovementcovered.Thatis,anintelligentlystructuredstrength-and-conditioningprogramgivestheathletefullrange-of-motioninhisjoints,limbs,andtissues;themotor-controltoexpressthoseranges;andtheabilitytodosounderactualphysicalload,metabolicdemand,cardio-respiratorydemand,speed,andstress.Couplethiscompletephysicalparadigm(theCrossFitmodelholdsthatpeopleshouldlookandtrainlikeOlympic-lifting-sprinter-gymnasts,forexample)withthenumberofpeoplenowusingacommonlanguageofmovementsandmovementparadigms,andyouhavethelargest-scalemodelexperimentinhumanmovementinthehistoryoftheworld.

Let’sputthisinperspective.Inthesevenyearsourgym,SanFranciscoCrossFit,hasbeenopen,weestimatethatwe’vefacilitatednearlyseventythousandathletetrainingsessions.Thesheervolumeofpatternrecognitionthisiscapableofgeneratingisstaggeringandcould

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takeaclinicianoracoachalifetimetoaccumulate.Nowmultiplythisbythousandsoflocations,acrosshundredsofsportsplatforms,andsuddenlyasimplestrength-and-conditioningsystemalsobecomestheworld’smostpotentdiagnostictoolwithunmatchedtestandretestcapabilities.Thisaccumulatedwisdomiswhathasgivenrisetomysystem.Thegymissuddenlythelaboratory.

Weareabletoeliminatecorrelatesforhumanmovementandperformanceandreplacethemwithactualhumanmovement.Youdon’thavetodemonstrateanactivestraight-legraise(acommonphysical-therapisttoolforassessinghamstringrange-of-motion);youjustneedtodemonstratethatyoucanpicksomethingupoffthegroundwhilekeepingyourspineorganizedandflat(inotherwords,adeadlift).Thisishowyoubringitdowntothebareessentials.

Realizewhatahugeshiftinthinkingthisis.Ourpreviousmodelofstrength-and-conditioningwaspredicatedon

thefactthatifyouwerejuststrongerandfitter,you’dbeabetterathleteandbetteratyourchosensport.Clearly,that’snottrue.Infact,anteriorcruciateligament(ACL)injuryratesinchildrencontinuetoincrease.Runninginjuryratesareestimatedtobeashighas70percentinsomestudies.Andthereinliestheproblem.

Inthepast,ithasbeendifficulttounderstandthenuancesofpoortechniqueandbiomechanicsasexpressedbyathletes.Anecdotally,basketballisthemostdangeroussportamiddle-agedmancanplay.Whydomiddle-agedguyssoreadilyteartheirAchillesplayingpickupB-ball?Becauseit’shardtoseetheunderlyingpoormovementpatternswhilethey’replaying.They’rechangingshapes,transitioningfromonepositiontoanotherathighspeeds.

Topreventtheseinjuries,weneedatooltomaketheinvisiblevisible.Weneedtobringathletesintothelab(i.e.,thegym)toassesstheirmovementpatternsbeforethecatastropheoccurs—anACLtear,herniateddisk,ortornrotatorcuff.Inaddition,weneedamodelthatallowsustoidentifytheproblem,beitmotor-controlorbiomechanicalin

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origin.Byconsistentlyandsystematicallyexposingathletestotherigorsof

full-rangemovementsandoptimalhumanmotor-control,we’reabletoquicklyidentifyforceleaks,torquedumps,badtechnique,motorinefficiency,poorlyintegratedmovementpatterns;holesinstrength,speed,andmetabolicconditioning;andrestrictionsinmobility.Bestofall,thetoolweusetodetectandpreventinjuryisthesametoolneededtoimproveanathlete’sperformance.Themiddle-aged“toremyheelcord”syndromeisalotlesslikelytohappenifanathlete’sankleisregularlyexposedtofullrangesofmotioninmovementslikepistolsoroverheadsquats(seehere).

Butthere’sevenmoretoitthanthat.Thiscompleteandmodernstrength-and-conditioningsystemhasnotonlybecomethemostcompletewaytosystematicallytestandretestathleticperformance,andtodiagnosemovementinefficienciesanddysfunction;ithasalsocreatedaformal,universallanguageofhumanmovement.Inshort,ifyouunderstandtheprinciplesthatgovernfull-rangestrength-and-conditioningexercisesandcanapplytheminthislow-riskenvironment(likeagym),youunderstandandcanapplythemtotheactivitiesandpositionsoflife,sports,dance,combat,andplay.

Takethesquatforexample.Squattingisn’tjustamovementperformedinthegym;it’showhumanbeingslowertheircenterofgravity.Afull-rangesquat(withhipsbelowthekneecrease)withloadsoverhead,inthefrontofthetorso,ontheback,orononelegprettymuchcoversthehumanrangeofsquattingactivities.Ifyouunderstandtheprinciplesofthisformalmovementtraininglanguage,thenyouarebetterpreparedtoexpressamoreinformalorapplicableformofhumanmovementeverywhereelse.Youcanstarttoconnectthedotsbetweenthesafe,stablepositionspracticedinthegymtothemovementsyouperformoutsidethegym.Forexample,ifyouunderstandhowtoorganizeyourspineandstabilizeyourhipsandshoulderscorrectlywhileperformingadeadliftorclean,youhaveaubiquitousmodelfor

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pickingsomethingofftheground.Ifyouunderstandhowtocreateabraced-neutraltrunkandgeneratetorqueoffofabarwhenperformingapull-up,youwillhavenoproblemapplyingthesameprincipleswhenclimbingatree.

Thisistherub:Ifyouonlyeverclimbtrees,itmaybeimpossibletoknowifyouareworkinginthesafestandmostefficientpositions—withastableshoulderandstabletrunk—unlessyoualsodoformalpull-ups.Inotherwords,it’salothardertoidentifywhethersomeoneismovinginasafe,stablepositionwhenclimbingatreethanwhenperformingapull-upinthegym,eventhoughbothactivitiesabidebythesamefundamentalmovementprinciples.Soinadditiontobeingalabinwhichtoidentify,diagnose,andtreatpoormovementpractices,thegymisasafeandcontrolledenvironmentinwhichwecanteachandlayertheseubiquitousconceptswithacceleratedlearningcapabilitiesandreducedpotentialforinjury.

Moreover,theideaofcreatingacommonmovementlanguagebasedonformalstrength-and-conditioningprinciplesiswhytherecansuddenlybesomuchinterdisciplinary,movement-baseddiscussionandcollaboration.Weareabletomovebeyond“peopleshouldtrainingymnastics,”to“peopleshouldtrainingymnasticsbecausethehandstandpositioneasilyteachesandexposesshoulderstabilityandorganizationandhasthesamefinishpositionandshoulderdemandsasthejerk.”Thecommonalityanduniversalityof“formal”humanmovementiseasilyunderstoodbycoachandathletealike,anditiseasytotrackandtestchangesinpositionalqualitybymeasuringtheverythingwearechasinginthegymanyway—performance.Thisispreciselywhywekeeptrackofworkoutput,wattage,poundage,reps,andtime.

Brilliantpeoplehavespenttheirentirelivesdevelopingsystemsthathelpusunderstandhowandwhyhumansmovethewaytheymoveandhavetheailmentstheydo.Dothesesystemswork?Ofcoursetheydo.Theyworktovaryingdegreesandwithvaryingapplication.Shouldwe

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discardthem?No,ofcoursenot.Butthereisasignificantdisconnectbetweenouroldermodelsofhumanmovementandourcurrentunderstandingabouthowtobestmaximizehumanphysicalpotential.

Here’sareal-lifeexample.RecentlyIwasonaworkingvacationtoAustraliawithmywifeandtwodaughters.WebookedafewdaysatabeautifulspaalongAustralia’swestcoast.Mywife,Juliet,noticedthattherewasafreeyogaclassthefollowingmorningat8a.m.andthoughtitwouldbeamusingformetoattend.IshoweduptenminutesbeforethehourasIwasinstructedbutfoundthatIwasthelastpersontoarrive.Theinstructorsighedinresignationwhenshesaw225-poundmewalkintoheryogaclass“late.”(TherewerealreadyfifteenorsointenseI-do-yoga–lookingwomenthere;Iwastheonlyman.)

Inafake-pleasantvoice,sheaskedmeifI’deverdoneyoga.IsaidIhad,whichwastrue:I’ddonealotofyogawhenIwasmuchyounger.Notfiveminutesintothesessionshestartedmakingverycomplimentarycommentsabouttheabilitiesofthe“bloke”inthebackrow.“Greatjobbackthere!”“Wow!”Andthemoreeffusiveandsurprisedtheinstructorbecame,themoreIbecamethehatedtargetofalltheskinnywomenstrugglingwiththepostures.

Attheendofclass,theinstructorrushedrightupandapologizedfornotrecognizingthatIwasobviouslyanadvancedpractitioner.(ImeanclearlyI’mabeginner,butIwasloadsbetterthaneveryoneelse,andIdoliftweightsandperformgymnastics.)WhensheaskedmewhereIpracticed,IlaughedalittleandsaidthatIdidn’t.InmynicestvoiceIsaidthatIactuallyhadn’tdoneyogainovertenyears.Shewasalittletakenaback:Icouldclearlyperformthemovementsinherclass,butdidn’tactuallypractice.Soshehadtoask,“Whatdoyoudo?”

IsaidIwasateacher.

HOWTOUSETHISBOOK

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Tohelpyounavigatethisbook,it’simportantthatyouunderstandthebasicconstructandfunctionofmyMovementandMobilitySystem.

Therearethreemovementprinciples:midlinestabilizationandorganization(spinalmechanics),one-jointrule,andlawsoftorque.Thinkofthemovementprinciplesasthemasterblueprintforcreatingsafeandstablepositionsforallhumanmovements.Youwilllearnabouttheseinchapters2,3,and4.Ifyoupracticethemintheorderpresented,youwillknowhowtostabilizeyourspineinabraced,well-organizedposition;howtomaintaingoodpostureduringloaded,dynamicmovements;andhowtocreatestabilityinyourjointstogeneratemaximumforce,power,andspeed.Thenyouwillhavethenecessaryfoundationtoproperlyexecutethestrength-and-conditioningexercisesinchapter5.

Realizethatyoucanimmediatelyapplythemovementprinciplestotheactionsofsportsandlife.Onceyouunderstandpositionasaskillandtheunderpinningsofstability,youcanstarttobringconsciousnesstoyourpositioninallsituations,whetheryou’retrappedbehindadeskatwork,pickingupyourchild,carryinggroceries,orplayingvolleyball.Butmasteringthemovementprinciplestakespractice.Andyouneedtobeabletoidentifyrestrictionsinrange-of-motionandmotor-controldysfunctionsothatyoucanisolateandsolveyouruniqueproblems.That’swhythemovementprinciplesarepracticedinasafe,controlledenvironment(thegym)usingfundamental(transferable)strength-and-conditioningmovements.

Inchapter5,“MovementHierarchy,”youwilllearnhowtoproperlyexecutefunctionalfull-rangestrength-and-conditioningmovements—squatting,pulling,andpressingiterations—aswellashowtoidentifyandcorrectcommonmovementerrors.Onceyouunderstandandcanapplythemovementprinciplestofunctionalmovements,youwillhavenoproblemusingthoseskillstocorrect

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errorsandoptimizemovementefficiencyforallofyourmovements.Thekeyistoprioritizepositionandmovementfirst.Mostofyou

willprobablywanttoskiprighttothemobilizationtechniqueslaterinthebook.Andifyouhaveatightmuscleorapainfuljointthatneedstobedealtwith,byallmeansgothere.(Seechapter7,“TheSystems.”)Butknowthatyouwillnevergettothebottomofyourpainanddysfunctionifyoudon’tcorrectthemovementorpositionthatiscausingtheproblem.It’sliketreatingasymptomwithoutaddressingthedisease.Theproblemwillstillbethere.

Note:TheevolutionoftheMovementandMobilitySystemcontinuestoprogressatanexponentialrate.NewwaysofimprovingperformanceandtorturingathletesarebeingdevelopedeverydayintheSanFranciscoCrossFitlaboratory.Forthelatestandmostup-to-datemobilizations,gotoMobilityWOD.com.

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CHAPTER1

THEMOVEMENTANDMOBILITY

SYSTEM

Howdoyouknowyouhavesomesortofmusculoskeletalproblem?Morespecifically,howdoyouknowwhenwhatyouaredoingorhowyouaredoingitiswrong?Typically,theaverageathleteusesasetofcueslikepain,swelling,lossofrange-of-motion,decreasedforce,ornumbnessandtingling.Themedicalcommunitycallsthese“pathognomonic”signsorcues.Theconversationwithyourselfbeginssomethinglikethis:“WhenIrunlately,mykneehurts.Iwonderwhat’swrongwithmyknee?”Whiletypical,therearemanyerrorsinthislineofthought.

Thefirstproblemisthatpainandtheothersymptomsofinjuryarealllaggingindicators.Forexample,swellingmightindicatetissueoveruseorstrainfrompoormechanics.Butswellingisanafter-the-factsign.Thetissuedamagehasalreadyoccurred.It’stoolatetogoback.It’shelpfultohaveadiagnostictool,somethingthatwillhighlightyourdysfunctionandletyouknowsomethingiswrong,butonlyifitisapplicablebeforethefact.

Imaginehavingtoblowupyourcarenginetoknowifyoushouldaddoil.Orasoldierhavingtowaitforhisweapontojaminthemiddleofafirefightbeforeheknowsifheshouldperformsomepreventativemaintenance.Thatwouldberidiculous,right?Ofcourse.Butingeneralterms,thisishowmodernsportsmedicineoperates.Wewaituntil

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somethingisbroken,sometimeshorriblyso,beforeweexpectourphysicianorphysiotherapisttofixit.Thisparadigmkeepsorthopedicsurgeonsverybusy.

Youcanimaginewhatthedoctorthinkswhenyoucomeintohisofficewithaholeinyourkneecapfromyearsofpoormovementpracticesandoverlytighttissues.Seriously?Thatboneinyourkneewasdesignedtolast110years.Youmanagedtowearaholeinitintwenty(truestory).Imaginewaitinguntilyouaresufferingfromunrelentingbackpainandhavingyourleggonumbtofindoutthatyouusedpoorspinalmechanicscarryingthat100-poundpackasayoungmarine(truestory).

It’slikethis:Ourbodiesaresetuptogothroughmillionsofmovementcycles.Everytimeyousquat,bendover,orwalkinacompromisedposition,you’reburningthroughthosecyclesatanacceleratedrate.Thinkofturningonandoffthelightsinyourhouse.Thatlightswitchissetupfortensofthousandsofcycles.Well,yourbodyissetupformillionsofcycles.Seriously,millions!Sobythetimeyou’vewornaholeinyourkneecap,herniatedyourdisk,ortornyourlabrum,chancesaregoodthatyou’veexpendedmillionsofcycles.Inotherwords,yourtissuesandjointsdidn’tjustwearout;yourbodyputupwithyourcrappypositionsandmovementsfortheequivalentofmillionsofcycles.Everyoneisdifferent—genetics,trainingvolume,andotherlifestylefactorshaveaprofoundimpact—butifyoulearntomovethewaythebodyisdesignedtomove,there’slessstressonthesystem,reducingthenumberofcyclesyouburnthrough.

Thesecondissueisthatthehumananimalissetupforsurvival.Yourcentralnervoussystem(CNS)controlsthesensoryandmechanicalinformationfortheentirebody.It’snotanaccidentthatthepainandmovementpathwaysinthebrainstemareoneandthesame.Ifachildbangsherfinger,thefirstthingshedoesistostartmovingitaround.Why?Shecannolongerhearthepainsignalalongwiththemovementsignal.Thisisaveryelegantsystemtokeeppeoplemoving

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andsurvivingbecauseitliterallyrelegatesthosepeskypainsignalstobackgroundnoise,whichyoucan’thearuntilyoustopmoving.Putanotherway,movement(sensoryinput)overridesthepainsignalsothatyoucancontinuemoving,exercising,andtraining.Nowonderyourshoulderstartstothrobwhenyouliedownandgotosleep.Yourbrainisnolongerreceivinganymovementsignalinput.Allyourbraingetsnowisfull-blownpain.

Nowimaginetraininglikeanathleteyourwholelife.You’vespentcountlesshoursignoringthehorriblepainsignalsyourbodyissendingwhileyoutrainandcompete.Thereislittlechancethatyoucanactuallyhearthepainoftissueinjuryfailureamidallthatmovementandotherpainnoise.Paindoesn’tactuallyworkduringperiodsofhighmovementloadandpeakoutputdemand.Addstressintotheequation,andit’sarecipefordisaster.Ifyou’veeverbeeninafight,youknowthatoneofthegreatsecretsoffightingisthatyouprobablywon’tfeelanyimmediatepain.Ifyoutalktoprofessionalfighters,they’lltellyouthattheyfeelviolentimpactsandconcussionbutdon’timmediatelyfeelpain.Humansaredesignedtobeabletotakethehit,keepfighting,anddealwiththeconsequenceslater.Andtherearecertainlyconsequencestogettinghaymakeredintheface.

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Inactuality,exercisepresentsasimilarscenario.Whatyoucancountonisanabsoluteassurednessthatwhenyoustarttolosepositionandcompromiseyourtissues—likeroundingyourbackduringadeadlift—youmaynotfeelitatthetime,especiallyifyou’reundercompetitionstress.However,justasafighterfeelstheabusefromcombatafterhisadrenalinehaswornoff,anathlete’sbackwillscreaminpainwhenhecoolsdownfromaworkoutwherehedidtwentyimproperlyexecuteddeadlifts.Justasyoucouldsaythatthemoreskilledfighterusuallysufferstheleastamountofdamageandasaresultdoesn’tfeelasmuch—ifany—painafterbattle,thebetteryouareatdeadlifting,thelesslikelyyouaretotweakyourback.

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Thethirdproblemwithourcurrentthinkingisthatitcontinuestobebasedonamodelthatprioritizestaskcompletionaboveeverythingelse.It’sasortofone-or-zero,task-done-or-not,weight-lifted-or-not,distance-swam-or-not,mentality.Thisislikesaying:“Ideadlifted500-pounds,butIherniatedadisk,”or“Ifinishedamarathon,butnowIhaveplantarfasciitisandworeaholeinmyknee.”Imaginethissortofethicspillingoverintotheotheraspectsofyourlife:“Hey,Imadeyousometoast!ButIburneddownthehouse.”

Hangoutattheendofanylocalmarathonandyou’llnoticeasignificantnumberoffinisherswhoareobviouslysuffering.Theylookasiftheywerehitbycarsandstrickenbydisease.Yes,yousay,buttheyfinished.Andthisistrue.Beingtask-completionobsessedcertainlyhasitsplace,likeintheOlympicfinals,aworldchampionship,theSuperBowl,oramilitarymission.Buteventhen,theremaybeaheavypricetopay.Couplethistask-priorityblindnesswithanoverlysimplifiedsystemofapain’sindicatorsandit’seasytounderstandhowathletescandigthemselvesintosomeprettydeepholes.

Manyathletesgoabouttheirbusinessthiswayfordecades,spendingtheirgeneticinheritance,gettingtheirdailyworkoutdonewithoutpain,untilonedayit’sgameover.Youcanliftwitharoundedbackandsitinachairinaslouchedposition,untilonedayyoucan’t.Sohowdoyoukeeppeoplefromharmingthemselves?Youneedasetofleadingindicators—asetofobservable,measurable,andrepeatablediagnostictoolsthatallowyoutopredictpotentialproblemsbeforetheymanifestasarecognizabledisorder.Thegoodnewsisthatwealreadypossessthisinformation.It’scalledpositioning.

It’sAboutPerformanceHumanmovement,andbyextensionthebody’spositionswithin

thosemovements,isreallyjustacombinationofbiomechanicsandmovementtechnique.Byexposingpeopletoabroadpaletteof

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movements,bymakingpeopleexpressbodycontrolthroughfull,normalrangesofmotion,weareabletoexposeholesandinefficienciesintheirmotor-controlandmobility.Wecanmaketheinvisiblevisible.

Thismeansthatwhilewearetrainingforastrongersetoflegs,orabiggersetoflungs,wearesimultaneouslythinkingintermsofdiagnostics.Thedeadliftisnolongerjustamatterofpickingupsomethingheavyfromthefloor.Rather,itbecomesadynamicquestion:Doestheathletehavethecapacitytokeephisspineefficientlybracedandstableandexpressfullposterior-chainrange-of-motionwhilepickingupsomethingandbreathinghardinastressfulenvironment?Wedon’tneedtodevelopanentirelynewsetofcorrelateordiagnosticmovementstounderstandwhatishappeningwhenpeopleliftsomethingofftheground.Rather,wesimplyneedtoseeandunderstandwhat’shappeningduringthemovementheisperforming.Thatmeansyounotonlyhavetounderstandwhythemovementisperformed,butalsohowtodoitcorrectly.

Repurposingtrainingsothatitalsoservesasadiagnostictoolisusefulonmanyotherfrontsaswell.First,it’sefficient.Systematicallyandeffectivelyassessingandscreeningformovementproblemsinathletescanbeanenormousmovingtargetatbestandacolossalexerciseinmisplacedprecisionatworst.Anysystemorsetoftoolsthathelpsusbetterunderstandwhatisgoingonunderthehoodisagoodthing.Here’sthekey:Anygoodassessmenttool,evenonethat’sbuiltonmovementcorrelatesratherthanactualmovement,needstobeeasilyscalable,meaningthatthemovementorexercisecanbeadjustedandappliedtoallathletes.Itneedstobetopical,addressingtheissuesthatthecoachisseeingthatday,withthatsetofathletes,withthosemovements.Ultimately,ithastobeabletorenderchangesthatboththecoachandtheathletecanobserve,measure,andrepeat.Overtime,thisdailycombinationoftrainingandassessmentfreesthecoachandathletetoworkthroughanddiscoverproblemssystematically.

Whatyouhavetorememberisthathumanmovementiscomplex

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andnuanced.Marryingthediagnosticprocesstothetrainingprocessensuresthatnostonewillgounturned.However,wecan’ttraineverymovementorenergysystemanathletemayuseinasingletrainingsession.Nordoweneedtoassessandaddresseverydeficiencyintheathleteinasingleday.It’salifelongprocessofidentifyingproblems,fixingthem,andthenexposingmoreholesintheathleticprofilewithmorechallengingstimulus.It’sanever-endingcycleofcorrectingproblemsandfindingnewones.Thisishowwebecomebetterathletes.

Thismodel,basedonthemovementsandtrainingoftheday,hastheaddedbenefitofbeingpsychologicallymanageableinscopeandpractice.Anyonecanfixoneproblematatime.Butthetypicallistofdysfunctionfortheaverageathleteisjustthat,alist.Themostimportantthingwecandoistogettheathletetotrainandaddresstheproblemsalongtheway.Small,consistentpositionalinterventionsdon’tcreateextreme,additionaltimedemandsontheathleteorthecoach.Thepriorityremainstraining,notresolvingwhatisprobablyalaundrylistofdysfunctioninonetrainingsession.

Ihaveyettomeetanathletewithperfectmotor-control,mobility,andbiomechanicalefficiency.Hell,mostofthereallysuccessfulathletesIknowaredumpinghugeamountsoftorque,bleedinghorrendousamountsofforce,andmissingkeycornersintheirrange-of-motion.Yettheyarestillthebestintheworld.Aten-orfifteen-minuteinterventionperformedonthespot,withinthecontextofthecurrenttraining,ismanageableandsustainable.Themoderntrainingsessionisalittlemiracle.It’safrantic,compressedsessionofteaching,nutritionalandlifestylecounseling,strengthwork,skillwork,metabolicconditioning,andmobilitywork.Layeringcomplex,time-demanding,fullbodydiagnosticmovementsandinterventionsontopofacrampedtrainingsession,especiallyifyou’retrainingseveralathletesatonce,willonlymakeyouthrowyourhandsupandreverttoawait-till-they-breakmodel.Butifacoachisabletoprogramafewspecificfixesforthedemandsoftheday’smovements,thenthecoachwinsandtheathleteis

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abletoembodytheconnectionbetweenmobilizationandimprovedpositioning.Athletesarebothgreedyandsmart—greedyinthattheywilldowhateverittakestogetbetterintheshortestamountoftimepossible,andsmartinthattheywillabsolutelyrepeatspecificpracticesandinterventionsthatimprovetheirperformanceortakeawaytheirpain.

Thesecondbenefitofusingtrainingexercisesasadiagnostictoolisthatitshiftstheissuesoflostorpoorpositioningfromtherealmofinjurypreventiontotherealmofperformance.Thishastwofoldimplication.Thefirstisthatitdivertstheathlete’sfocusfromtaskcompletion.“Well,Ididn’tgethurt,mykneesaren’tinpain,andIhaveanOlympicgoldmedal,sowhyshouldIcareaboutinjuryprevention?”But,ifwefocusonoutput,theathleteisinaconstantstateofchasingperformance,ofekingoutsmallchangesinposition,efficiency,workoutput,poundage,andwattage.Ourgoalisn’tjusttomakethebestathletesintheworld.Ourgoalistomakethebestathletesintheworldbetter.

Thesearethemetricsthatmatter,becausefunctioningwellisneveraforce-productionorawork-outputcompromise.Wedon’thavetomakethebinarychoicebetweensafetyandaworldrecord,sacrificingonefortheother.Ifwechaseperformancefirst,wegetinjurypreventioninthebargain.Ifweobsessoverthereasonsbehindpoorpositioning,wegetbettermechanicaladvantage,improvedleverage,andmoreefficientforceproduction.Forexample,improvedhipmechanicsmaymeanachangeinthetotalrange-of-motionoftheathlete’ship,butwhenittranslatesintoaworld-recordsquat,itactuallymeansalittlemoretotheathlete.Whenweareabletoimprovearower’sthoracicextension,shewilldefinitelysittallerontheseatandhavebettershouldercontrol.Butwhenshenoticesgreaterwattageoutputanddecreasedtimes,sheisabelieverandwillreproducethephenomenonherself.

Usingthetrainingmovementsofthedayasaninstantaneousandongoingdiagnosticscreeningtoolservesathleticdevelopmentinotherwaysaswell.Forexample,assessinganathleteformechanicaldysfunctionwithcommonscreeningprocessesisprimarilyasnapshot

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ofthatathleteonthatday.It’snotuncommontorunintoathleteswhohaverecentlyacquiredtissuestiffnessafterabrutaltrainingmicro-cycle,tournament,orprolongedmission.Programmingdiagnostic/mobilityworkbasedonawell-roundedstrength-and-conditioningprogram’sdailymovementisaroving,built-in,periodizedsystem.Nothingismissedaslongasanathleteisperformingmovementsthatexpressfullrange-of-motionandmotor-controlwithinthoseranges.Thisleadstoanotherusefulchangeintheconceptualframeworkofwhatthegymcanandshouldbe.

TheGymIsYourLabThemodernstrength-and-conditioningcentershouldbeconsidereda

human-performancelaboratory.Thegoalofboththecoachandtheathleteshouldbetoexceedanystrength,speed,ormetabolicdemandtheathletemightneedinlife,sport,orshiftontheSWATteam.Itshouldalsobetheplacewherethecoachandathletehuntouteverypositionalinefficiency,everypoormechanicaltendency,andeverydefaultorcompensatorymovementpattern.Whereelsecantheathletesafelyexposehismovementandtissuedysfunctions?Thetrainingcenter/labisacontrolledenvironmentwherethecoachandathletecansafelyandsystematicallylayerskillprogressionswhilesimultaneouslyaddressingmechanicalandrange-of-motionissues.

Thehallmarkofanygoodstrength-and-conditioningprogramistwofold:toconsistentlyandroutinelychallengeboththestrengthandfitnesscomponentsofanathlete’sconstitution,andtoexpressmotor-controlunderawidevarietyofdemandsandsituations.Forexample,mostmovementscreens,quick-movementtests,orrange-of-motiontestsareperformedstaticallyandwithoutanyexternalload.Theproblemisthatthesetestsdon’tevencomeclosetoreplicatingreal-lifedemands,muchlessthoseofasportorcombatmission.Butiftheparadigmisaltered,andifthestrength-and-conditioningprogram

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continuouslychallengesanathlete’spositionwiththeadditionalstressesofactualload,metabolicdemand,speed,andcompetition,thereislittledoubtthattheathlete’sconditionedtendencies,defaultmotorpatterns,andtruephysicalselfwillberevealed.

Let’suseasimpleexampletohelpillustratemypoint.WeregularlyseeathleteswhocancorrectlyperformanoverheadsquatwithaPVCpipe.Thisisthemostchallengingsquatiterationbecauseithashighhipandankledemands:Theathletemustkeephistorsoabsolutelyuprightandhisshouldersstablewhiletheloadislockedoutoverhead.Butwhatifwetakethatsamepersonandhavehimorherrun400meters,thenoverheadsquatanythingheavierthanabarbellformorethanafewrepetitions,allwhilecompetingagainstsomeoneelse?Weendupwithatotallydifferentathlete.Andallwedidwasaddalittlebitofvolume,intensity,stress,andmetabolicdemandtotheoverheadsquat.Veryquickly,andverysafely,wemaketheinvisiblevisible.

Thepointisthattheathletewhoflashesthequicktestwillsometimesfallapartunderreal-lifeworkingconditions.Wejusthavetoadjustload,volume,andintensitytomatchtheabilitiesandcapacitiesoftheathlete.Wedothisnotonlytoexposeholesintheathlete’smovementprofile,butalsotomakeherstronger,faster,moreexplosive,andamorecapablehumanbeing.Inotherwords,ifyou’recoachinganathletewhohasperfectformandfasttimes,youneedtouptheweight,volume,andmetabolicdemands,aswellasintroducemovementsthatrequireahigherdegreeofmotor-controlandmobility.Weshouldbeseekingthresholdswhereourathletesbegintobreakdown,andusethatnotonlyasanassessmentanddiagnostictool,butalsoasawaytomaketheathletebetter.

Coacheshavealwaysdonethisinthegym,buttypicallyonlybychallengingtheathletewithloadandsometimeswithrepetition.It’snotanaccidentthatsomeofthebeststrengthcoachesontheplanetwillregularlyadvocateforatwenty-plus-repsquatset,oramaximalfifteen-repsetofoverheadsquats.Therearegreatathleteswhocanbuffertheir

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movementdysfunctions—meaningthattheycanhidetheirmobilityrestrictionsandpoortechnique—forshortperiodsoftime,butregularlyloseeffectivepositioningwhentheybegintofatigueevenalittle.Butifanathletehasthemobilityandmotor-controltomaintainastablespine,hips,andkneesduringabrutalworkingcoupletofheavyfrontsquatsandrunning,thenthatathleteismorelikelytobeabletoreproducethatefficientmechanicalpositioningwhenitmattersthemost(say,inthelast500metersoftheOlympicrowingfinal).

AsIsaid,thegymisthelab.It’spracticallyimpossibleforacoachtofollowaroundhundredsofathleteswhilethey’reengagedintheiractualsportinordertospotmovementerrors.Thatcoachwouldnotonlyhavetobeaworld-classexpertinhundredsofsportsandhaveperfecttiming—catchingtheathletewhenheorshejusthappenstobreakdown—hewouldalsoneedtheskillsettocorrectthosefaultswithinthecontextofthatparticularsport.

Fortunately,strength-and-conditioningcoachesdon’thavetobeanexpertineverytrainingmodalitytoidentifyandfixproblemsthatarespecifictoanathlete’schosensport.Alltheyneedtodoisrepurposethetrainingmovementssothattheyalsoserveasdiagnostictools.Thatcoachwillbeabletoobserveandhighlighteveryaspectofanathlete’smovementqualityandfixthesuboptimalpieces.

Thiscoach/athlete/test/retest–centricmodelmovesthestrength-and-conditioningprogramtotheheartofathleticdevelopmentandtheheartofanyhuman-performance/resiliencymodel.Aprogramthatisorganizedaroundchallenginganathlete’smovementcapacitieswithload,speed,cardiorespiratoryandmetabolicdemand,andstressleavesveryfewbodyandcapacitydysfunctionstonesunturned.Forexample,weregularlyworkwithworld-classathleteswhocannotperformthemostbasicandlightdeadlifting,squatting,orpushupswithouthorriblydysfunctionalmovement.It’snotsurprisingthatthesesameathleteshavedifficultymaintainingdecentspinalorshoulderpositioningattheendofarace.Ifanathleteunderstandstheprinciplesof,say,midline

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stabilizationandshoulder-torquedevelopment—bothofwhicharecoveredinthisbook—hewillbeabletoapplythoseprinciplestoanothersetofmovementdemands.Runningisjustmaintainingabracedandneutralspinewhilefallingforwardandextendingthehip.Androwinglooksanawfullotlikeperformingalightdeadliftwhilebreathingreally,reallyhard.Forthestrengthcoach,thisisinvaluableinsight.

Theroleofthecoachistopreparetheathletephysicallyforthedemandsofhissport(evenifthissportislifeorcombat),andserveastheathlete’schiefmovementandmobilitydiagnostician.Thegoalofeverylab/gymistoreadytheathletefornewskillandtaskacquisition.Theathletewhohasfewmobilityrestrictionsandunderstandsandhasbeentraininginprinciple-basedmovementisliterallyablankcanvasforthecoach.Itdoesn’tmatterifyou’veneverwrestledorplayedvolleyballbefore:ifyouunderstandhowtogetorganized—howtostabilizeyourtrunkandcreatetorqueinyourextremities—youentertheplayingfieldwithadistinctadvantage.

Remember,classicalstrength-and-conditioningmovements(gymnastics,Olympiclifting,powerlifting,sprinting,etc.)arethevocabularyofthehumanmovementlanguage.Sportdoesn’treallylookexactlylikesquattingandbenching.Butifweconnectthedotsforourathletes,drawingtheirattentiontotheprinciplesinherentinthesemovements,theycanapplythoseprinciplestothenewsetofvariablesthatistheirsport.Ican’ttellyouhowmanycallswegetfromcoacheswhowanttothankusforpreparingathletesforoptimalcoaching.

Thinkaboutitlikethis:Ifapersonunderstandsgrammarandspelling,thenhecanwriteasentence.Ifafootballplayerunderstandshowtocreateshouldertorqueoffabarbellorpull-upbar,he’llbeabletofindthestableandeffectiveshoulderpositionneededtotackleanotherplayer.Conversely,ifthecoachobservesthattheathleteloseseffectiveshoulderstabilityinthebottomofabenchpress,thatpatternwillprobablypresentasamorevulnerableandlesseffectiveshoulderpositionduringtackling.

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YouAreanAmazing,Adaptable,HealingMachine

Thehumanbeinghasanimmensecapacitytohealitself.Atanyage,andinnearlyanystate,thehumananimaliscapableofanincredibleamountoftissuerepairandremodeling.ClearlytornACLsdon’tmagicallyreattach,andherniatedlumbardisksareslowtoheal,butthehumanbodywilltakeatonofabuseforareallylongtimebeforeitfinallygivesupthefight.

Forexample,IwasinanelevatorinLasVegasafewyearsagowithanothercoachwithwhomIwasteachingacourseonhumanperformanceatalocalgym.Onthewaydown,theelevatorstoppedandawomangoton.Thiswomanwasatleastaswideasshewastall.Shewasholdingoneofthoseverylong,fifty-plus-ouncebeercupswithabigstraw,carryingabagofpastries,andsmoking.Thebestpartwas,sheapparentlyfeltgreat!Shewasstokedandactuallyflirtedwiththetwoofusduringourshorttimetogether!Whenshegotout,webothlookedateachotherinawe.IthinkIspokefirst,“Well,thatprovesonething.Humanbeingsareveryhardtokill.”

Thisistheproblem:Ourbodieswillputupwithoursillymovementandlifestylechoicesbecausetheyhaveafreakishamountoffunctionaltolerancebuiltin.Weshouldn’t,however,maketheclassicerrorofconfusingthismiraculousgeneticinheritancewithatacitrationalizationforeating,sleeping,ormovinghoweverweplease.Thisincrediblemountainofawomanillustratesalargerpoint:Mostofthetypicalmusculoskeletaldysfunctionthatpeopleandathletesdealwithisreallyjustpreventabledisease.

Whenthinkingaboutmovementdysfunction,it’susefultoclassifypainandinjuryinfourcategories,whichI’veorganizedhereaccordingtofrequencyofoccurrence:

Thatwhichaccountsfor2percentofmovementdysfunctionina

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typicalgym:

1.Pathology(somethingseriousisgoingonwithyoursystem)2.Catastrophicinjury(yougothitbyacar)

PathologyThiscategoryisintherealmoftraditionalmedicine,andanygood

practitioner/coachisthinkingonthislevelduringanyconversationwithanathlete:“Idon’tthinkit’sjustbackpainyou’reexperiencing.Itsoundslikeyouhavethemakingsofakidneyinfection.”Or:“Idon’tthinkyou’reovertrained.Basedonthatbrightredringaroundthatsuspiciousbiteonyourarm,youmayneedtogetcheckedoutforLymedisease.”Thesearebothreal-lifeexamplesandwhyagoodclinicianalwaysasksaboutchangesinbladderorbowelfunction,unaccounted-forweightlossorgain,nightsweats,dizziness,fever,nausea,orvomiting—justtomakesurethat“kneepain”isn’t“kneecancer.”Wetellourcoachesthatifsomethingdoesn’tfitaboutthewayathletesaretalkingabouttheirmusculoskeletalissues,theyshouldalwayspuntthemtotheirphysician.Pathologyisdealtwiththroughtraditionalmedicineandhonestlyaccountsforaboutawhopping1percentorlessofthetypicalproblemsweseeinthegym.

CatastrophicInjuryThiscategoryincludesgettinghitbyacar,jumpingdownwindoutof

anairplaneatnightandlandingonastump,orhavingathreehundredpoundlinemanrollintoyourknee.Thisiswheremodernsportsmedicineexcels.Badthingsaregoingtohappentosoldiersandathletesworkingtotheirlimitsintheirrespectivefields.Reconstructionandinjury-managementcapabilitiesareatanall-timehigh.Fortunately,exceptforwoundedwarriors,thiscategoryalsofallsintothe1percentbucket.

Soifwehaveaccountedforroughly2percentofthetypical

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movementdysfunctionwecatchinthegym,wheredotheother98percentreside?Simple,theyresidewithinthepreventable-diseasecategoriesofovertensionandopen-circuitfaulting.

Thatwhichaccountsfor98percentofallthedysfunctionweseeinthetypicalathlete:

3.Overtension(missingrange-of-motion)4.Open-circuitfaults(movinginabadposition)

OvertensionWeregularlyobserveathleteswholacksignificantrangesofmotion.

Forexample,it’snotuncommontoseeanOlympicmedalistmissing50percentormorerange-of-motionintheanterior-chainsystemofthehipsandquadriceps.Imaginehavingdinnerwithagoodfriendandnoticingthathecan’tbendhiselbowpast90-degrees.

“What’swrongwithyourelbow?”you’dask.“Oh,nothing,”he’dsay.“Ijustsetthebenchpressworldrecord.But

myneckandwristkillmeeverytimeIeat.”Thisexamplewouldbesillyexceptthatitisnotunusual.Ingeneral,

though,itoccursinlesssociallycripplingjoint/tissuesystemsliketheankle,shoulder,andhip.Anddon’tjustthinkflexion(bending)andextension(straightening).Fullrange-of-motionhastoincludeyourbody’srotationalcapacitiesaswell.Moveyourhandtoyourfaceasifyouaregoingtoeat.Isthereresistanceinthisrange-of-motion?Thereshouldn’tbe.Yourlimbsandjointsshouldgetstiffnearend-rangeandthensuddenlystop.Theyshouldnotbelimitedinrangenorbeexcessivelystiffthroughfullrange-of-motion.Eithersymptomisasimplesignthatyourtissue-basedmechanicalsystemisovertensioned.Putsimply,you’remissingnormalrangesofmotionasaresultofyourtighttissues.

Innearlyeveryathleteweevaluateforcompensatedmechanicsor

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forinjuredandpainfultissues,wefindanobviousandsignificantrestrictioninthejointsortissuesimmediatelyaboveorbelowthesiteofthedysfunction.Achillestendinopathy?Weirdthatyourcalfisbrutallyshortandstiffandthatyouranklehasnodorsiflexion.What?You’vewornaholeinyourkneecapandhavechondromalacia?I’llbetthatyourhipextensionislimitedandthatyoudon’thavefullrange-of-motioninthetissueofyourupperleg.Toputitsimply:Ifyouhaveanklepain,chancesaregoodthatyourcalvesaretightandarepullingonyourankle,limitingyourrange-of-motion.Ifyouhavekneepain,chancesaregoodthatyourquads,hips,hamstrings,andcalves(allthemusculaturethatconnectstoyourknee)arebrutallytight.It’snomysterywhyyouhavepain:Youcan’tgetintothecorrectpositionsormovewithgoodformbecauseyou’remissingkeyrangesofmotion.Mitigatingovertensionedsystemsusingmobilizationtechniquesfeeds“slack”tothe“injured”site,reducinglocalizedjointpainbyimprovingtheefficiencyofthesystem.

Here’sananalogy:Atighthingeonadoorwillhaveapileofdustunderneathit.Soifthetissuessurroundingyourknee—quadsandcalves—aretight,youwillliterallyhaveapileofmeniscusdustunderneathit.Thebrutallystifftissuesupstreamanddownstreamofthejointcauseamechanicaldeformationthataffectshowthejointmovesandoperates.

It’simportanttonotethatwhenwehavetraditionallythoughtofovertensionedtissuespairing,like“hamstringsandbackpain,”1wehavetypicallylaidthelion’sshareofculpabilityonthe“shortmuscle”aspectofthesystem.Butit’snotthissimple.Muscle“length”isafarmorecomplexphenomenoncomprising,amongotherthings,intramuscularstiffness,neurodynamics,motor-control,hipandjointmechanics,andevenhydration.Whatdoesultimatelymatter,however,isthatifthesystemisovertensioned,itneedstoberemedied—byaddressingpositionandrange-of-motionrestrictions.

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Open-CircuitFaultsThiscategoryencompassesmostoftheseriousathletictraumain

theworldofstrength-and-conditioning.InjurieslikeACLtears,flexion-relateddiskherniations,tornbicepstendons,labraltearsofthehipandshoulder,andtornAchillestendonsbelonginthiscategory.Yourbodyisasimplemechanicalsystemcomposedof“wet”biologicaltissues.Itoperatesbestwhenitisabletocreateideal,stablepositionsbeforeitgeneratesfreakishoutputsofpower.

Infact,mostpeoplearefamiliarwiththemaximthatfunctionalmovementbeginsinawaveofcontractionfromthecoretosleeve,fromtrunktoperiphery,fromaxialskeletontoperipheralskeleton.Thisprincipleisagoodexampleofthebodyoperatingbestwhenallofitscircuitsareclosed—spinestableandbraced,hipstable,shoulderstable,anklenotcollapsed,etc.—beforemovementisinitiated.Theproblemisthatthebodywillalwaysbeabletogenerateforce,eveninpoorpositions.Thisisnotunlikebeingabletotemporarilygetawaywithdrivingyourcarwithnooilintheengineorwithaflattire.Sure,youcandoit;itjustgetsexpensive.Yourbodywillalwaysdefaulttoa“secondary”or“secondorder”systemofstabilization.

Here’sanexample:Childrenwithcerebralpalsyhavedamagedmotor-controlsystemsintheirbrains.Theyarecognitivelyintact;theyjusthaveaspectsofmovementthataren’twellcontrolledinthebrainitself.Yetthesechildrenareabletoambulatedespitethis.Theirbodiesarecleverenoughtodefaulttoacollapsedarchandankle,internallyrotatedandvalgusknee,internallyrotatedandimpingedhip,andoverextendedlumbarspine.Thesekidsareliterallyabletoleveragetheirtissuesintosecondarypositionsofstabilitythatturnouttobequitefunctional—untiltheywearout.Thesepositionsshouldlookfamiliartoanyonewatchingaheavyfrontsquatgonewrong.Ifyoudon’torcan’tcreateastablepositionfromwhichtogenerateforce,yourbodywillprovideoneforyou.Youdon’tneedtoaddressyourankleorhiprange-of-motion;yourbodywilladdressitbyturningyourfeetout.Youdon’t

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needtoworkonrestoringanteriorhiprange-of-motion;yourbodywilloverextendatthelumbarspine.

Open-CircuitFaultsInclude:RoundedbackShouldersrolledforwardOverextendedlumbarspineFeetturnedoutHeadtiltedupordownElbowsflaredout

Hereinliestheproblem:Wehaveconfusedfunctionalitywithphysiology.Positionsthathaveservedusfunctionally—likejumpingandlandingwithfeetlikeaduck’s—quicklybecomealiabilitywhenspeed,load,orfatigueisintroduced.Sure,youcanliftheavyloadswitharoundedback(defaultspine-stabilityposition)foralong,longtime,butatsomepointyourtissueswillfail,resultingissomekindofinjury.Eventuallythose“offlabel”tissueuseswithwhichyouexercisedandmovedsofreelywillexpire.

Theimplicationsofthisconceptareincredible.MostoftheACLinjuriesintheworldare…preventable,especiallyinchildren.Mostoftheshoulderdislocationsweseeare…preventable.Mostoftheherniateddisksweseeare…preventable.Remember,yourtissuesaredesignedtolast110years.Youjusthavetoknowwhatthestable,tissue-saving,catastrophe-avoidingpositionsare.And,youhavetopracticethem.Alot.

YouCannotMakeBasicAdaptation

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ErrorsAsIsaidearlier,Iwillteachyouhowtousethesafestandmost

effectivepositionsforyourbodysothatyoucanoptimizeperformanceandresolvepainanddysfunction.Butbeforemovingontotheactualdiagnostics,movement,andmobilizations,it’simportantforyoutounderstandthatlifestyleerrorshaveadirectimpactonhowwellorhowpoorlyyoumove.Let’saddressthesenowandsetthefoundationforyoursuccess.

Wecannotmakebasicerrorsinourlifestylesandexpectourbodiestobeabletoabsorbtheconsequenceswhenweareworkinginaperformance-biasedparadigm.Forexample,itispossibletomakefundamentalerrorsinhydration,nutrition,sleep,andstressandnotsufferanydirectimpactonourellipticalbicepstraining.However,everyathleteatthetopofhisgamecanmakedirectcorrelationsbetweentheerrorslistedaboveandhispotentialforcreatingsignificantdecreasesinperformanceoutputs.Beingdehydratedbyeven2percentcancauseadecreaseinVO2outputof5percentto10percent.Lessthansixhoursofsleep?Sayhellotoelevatedblood-glucoselevels(thinkpre-diabetes).Stressedout?Forgetaboutgettingahealthyadaptationresponsetothatcrushinglydifficultworkout—youwillsimplygetcrushed.

Thelessobviousimplicationoflifestylemaladaptationisontheathlete’stissues.Connectivetissue,menisci,spinaldisks,fascia,articularcartilages,tendons,andligamentsallsufferfromtheimmediateanddownstreameffectsofunhealthylifestylechoices.Managingandoptimizingthelifestyleaspectsofsportsperformancearecertainlybeyondthescopeofthisbook,butIwouldberemissifIdidnotmentionthatweregularlyobservesignificantchangesinanathlete’smobility(andultimatelyposition)whenhebeginstoaddressandcorrectthesevitalaspects.

AdaptationErrorsInclude:

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Nowarm-uporcooldownSleepdeprivationDehydrationPoornutritionProlongedsittingChronicinflammationStressInsulininsensitivity

It’seasygetoverwhelmedwhenyouconsiderhowcomplicatedhumanmovementcanbeandhowmanydifferentaspectsofyourlifedirectlyaffectmechanicsandtissuehealth.Butunderlyingallofthisbeautifullycomplextechnologyisasimpletruth:Yourbodyhasanamazingcapacitytodealwithyourpoormechanics.Italsohasanextraordinarycapacitytoself-correctwithjustalittleinput.

Allhumanbeingsshouldbeabletoperformbasicmaintenanceontheirbodies.Itisbothahumanrightandaresponsibilitytounderstandhowyourbodyworks.

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CHAPTER2

MIDLINESTABILIZATIONANDORGANIZATION

(SPINALMECHANICS)

Throughouthistory,advancedthinkershaveharpedontheimportanceoftighteningthebody,bracingtheabdomen,andstabilizingthetrunk.The“coretoextremity”conceptisnotanewidea.Ifyoudon’torganizeyourspineoptimally,youcan’tstabilizeandtransmitforcetotheprimaryenginesofyourhipsandshoulders.Thisresultsinstaggeringlossesofstability,force,andpower—allofwhichcouldbeotherwisechanneledintofusion-reactor-hotathleticperformance.

Yetthespineremainstheweaklink.Inmyphysicaltherapypractice,Iseetrunk-relatederrorsandweaknessesamongtheworld’sbestathletes.Astable,well-organizedspineisthekeytomovingsafelyandeffectivelyandmaximizingpoweroutputandforceproduction.Sowhydosomanyathletesregularlycommitfundamentalspinalsinsthatimpedeperformanceandinviteinjury?

Thereareafewreasons.Forstarters,manyathletesfocusoncompletingtheliftormovementwithlittleornoregardforgoodform.Speedisoftenpartofthisequation,too.Consideranathletecraninghisheadbacktoreachhischinoverabarduringapull-up.Afterall,it’sstillpossibletogeneratehugeamountsofforcefromabadpositionwithoutimmediate,overtnegativeconsequences.I’veseenathletesliftenormousloadsfromroundedandoverextendedpositionsandwalkawayunharmed,grinningfromeartoear.Thisisn’talwaysbad,andbythatImeanthatitmaybeaconsciouschoicebyaprofessionalathletewhohasmeasuredwhathestandstogainagainstthecost.Oneexample:thepowerlifterwhochoosestoroundhisbacktobreakthe

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deadliftworldrecord.Heknowsdamnwellhe’sflirtingwithpotentialinjury,buthe’swillingtotaketherisk.Anotherexample?TheMajorLeaguepitcherthrowingfastballsat100mphislessconcernedwithhiselbowthanwithamulti-million-dollarcontract.Again,theseareconsciouschoices.

Formostathletes,however,theriskisnotworthit.Movingincorrectly,especiallyinatrainingenvironment,notonlyincreasessusceptibilitytoinjury,itdevelopsandreinforcesfaultybodymechanicsthatwillexactpaymentduringmorecomplexmovements.Patternsrepeatedinpracticewillberevealedatgametime.Roundingyourbackforadeadliftwillensurethatyoutacklewithaflexedspine.Yourdysfunctional,overextendedspine,pushuppositionwilltransfertooverextensioninyourrunning.Sure,thereisastrengthstimulusofsorts,but—andthisisacriticalmessageIwantyoutohear—sacrificinggoodformwillcannibalizeyourpotentialbenefits.Hearthistoo:Youmaygetawaywithpoorformatfirst,butpoormechanics—whetherroundingyourshouldersinadeadliftorslumpinginyourcomputerchair—willultimatelycomedownhardintheformofpainandinjury.

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Athleteswhoaren’tawareofthesefundamentaltruthswillcompromiseformbydefaultwhentrainingandcompeting.Ofcourse,they’dneverdothisiftheyimmediatelyfelttheconsequencesoftheiractions,butoftentheydon’t.AsI’vesaid,youcanliftwitharoundedback,runlikecrap,andsitatyourcomputerwithyourneckandshouldersroundedforalongtime…untilyoucan’t.That’swhenyourbodyoffersupsomehardtruths—thatyou’vebeenmovingincorrectlyorthatyou’vebeenhangingoutinbadpositions.Anditdoesn’tjustwhisperinyourear;itcramsthemessagedownyourthroatbyzappingyourabilitytogenerateforceandopeningthefloodgatestopain.

Anotherproblemthatkeepsathletesfromprioritizingmidlinestabilizationororganizingthespineproperlyisthepractice-makes-perfectparadigm,whichcoachesunfortunatelyreinforce.Factis,wedoagreatjobcelebratingthecompletionoffiftypushups,butwehaven’tdoneagoodjobofidentifyinglossofgoodspinalpositioningforour

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athletes.Ifyouaccomplishedsuchataskwithabackthatlookslikeasnakethat’sbeenhitbyacar,you’vejusttaughtyourselftogeneratepressingforcefromthatbrokenspinalposition.Andexerciseisonlythehalfofit.Ifyousitatacomputeralldaywitharoundedback,itshouldn’tcomeasabigshocktoyouthatyoucan’tbraceyourspineinagoodpositionandstabilizeyourshouldersduringloadedathleticmovements.

Thenagain,athletesaren’tcompletelytoblame.Manysimplylackamodelforbracingtheirspine(nottomentionthefactthatmostchairsaredesignedforaestheticsnotfunction).Whiletrainerswilltalkobsessivelyaboutcorestrength,posture,andbracing,theyseldomteachathleteshowtoorganizeandbracetheirspineasanindependentsequence.Instead,theyattempttoingrainmidlinestabilizationinathletesastheypracticecomplexmovements.Thisisliketeachingachildhowtorideabikeandjuggleatthesametime.Thechildmightgetthejugglingpartdown,butthereisagoodchancehewillcrashthatbikeintothenearestmailbox.Whenmidlinestabilizationisn’ttaughtbyitself,theresultisoftenpoorbracingstrategies.Andpoorbracingstrategiesultimatelyleadtoahostofbiomechanicalcompromises.

ThreeReasonsforBracingYourSpineThereisastep-by-stepblueprintforstabilizingyourspine:It’scalled

the“bracingsequence.”ButbeforeIdelveintothat,youshouldunderstandthereasonsforprioritizingspinalmechanicsovereverythingelse.

First,learninghowtobraceyourspineinagoodpositioneliminatesoneofthegreatestthreatstothehumananimal:injurytoyourcentralnervoussystem(CNS).Ifyouinjurethemeniscusinyourknee,youcanstillsoldieron—youcanstillrun,stillfight.Itmightnotbeallthatpleasurable,butyoucangoonwithyourlife.Ifyouherniateadiskorinjureafacetjoint,ontheotherhand,it’sgameover:Thewholehumanmechanicalsystemshutsdown.Youareunabletorun,lift,move

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quickly,reproduce,havefun—youcan’tdojacksquat.Anditisnotaminorinterruption;potentialinjuriestoyourspineareahardbelltounring.Therewillbealong,brutallyslowhealingprocessonthedocket.Inmypractice,ifanathletehasalittlespinaltweak,it’saminimumoftwodaystogetthatathletebackintotraining.Andthat’sforaminorpositionalfault.Weregularlygetcallsfromathleteswhohavemissedaweekortwoafteraminorspinetweak.Thisistwoweeksofpreparation(nottomentiontwoweeksofless-than-optimallifeexperience)missedbecauseofasimpleandpreventabletrunk-relatederror.Stillthinkthatthatextrabacksquatwithanoverextendedlumbarspinewasworthit?

Second,adisorganizedspinewillleadtomechanicalcompromises.Forexample,Iregularlyrunintoathleteswholookasiftheyhavehorriblyrestrictedposterior-chaintissues—specificallytheirhamstrings.Oldschoolthinkingwouldhaveusfixtheproblembystretchingthosestiffcablesrunningdownthebacksofthelegs.Whilethismayinfactimprovehamstringflexibility,itdoesn’talleviatethebackpain.Whatwe’vefoundisthatifwesimplyorganizeanathlete’sspineintoabraced,stableposition,range-of-motionimprovesbyupwardsof50percent.Thisiswhyweprioritizemidlinestabilizationandgoodmovementmechanicsovermobilizationtechniques,becausewhatoftenlooksliketightmusculatureisreallyjustthebodyprotectingthenervoussystem.Sobeforewehavesomeonesmashthecrapoutofhishamstrings,wemakesurehisspineisinagoodposition.

Third,whenyoulosespinalpositioning—head,ribcage,orpelvicfault—youpotentiallyshutdownforceproductionandlosetheabilitytostabilizeyourhipsandshoulders.That’sright,yourshoulderandkneepaincouldstemfromyourtrunkinstability.

Toclarifythis,thinkofyourtrunkandspineasachassisfortheprimaryenginesofyourhipsandshoulders.Ifyourspineisinabadposition,creatingasafe,functionallystablehip,knee,ankle,orshoulderpositionisimpossible.Again,that’swhywefixspinalpositioningbeforewegoafterthepoormechanicsortissuerestrictionsattheshouldersor

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hips:You’llneverfixthosebigenginesifthechassisisbroken.Soitdoesn’tmatterwhatisgoingonatyourshoulder,elbow,knee,

orankle—whetheritisamotor-controlormobilityissue:Ifyourspineisoutofwhackyou’renevergoingtobeabletofixtheproblem.

TheBracingSequenceToreiterate,peopledefaultintomechanicallyunstablespinal

positionsforthreereasons:

1. Theyhaveatask-completion,get-the-job-donemindset.2. They’veingrainedpoorpositionsandmovementpatternsin

theirtrainingandday-to-daylife.3. Theydon’thaveareproducible,all-encompassingbracing

strategythattransferstothemajorityofmovements.

Thebottomlineisthatyouneedtohaveaconsciousplanforbracingyourspineinaneutralposition,astep-by-steptemplatethatwillgiveyouthesameresultseverysingletime.Thatway,whenyou’retired,scared,orunderstress,yourdefaultmotorpatternisthesame:yourevertbacktothesamemechanicallystable,neutrallybracedspinalposition.

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BracingSequence

STEP1Squeezeyourbuttashardasyoucan.

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Thefirstthingyouneedtodoissetyourpelvisinaneutralposition.Toaccomplishthis,positionyourfeetdirectlyunderyourhips—keepingyourfeetparalleltoeachother—screwyourfeetintothegroundandsqueezeyourbuttashardasyoucan.Don’tthinkabouttiltingyourpelvis.Justsqueezeyourbutt.Youwillalwaysendupintherightpositionbecauseit’syourbutt—thosegluteswereengineeredspecificallyforyourpelvisandspine.Alotofpeoplemistakenlythinktheycangettightbysimplyengagingtheirabdomen.Althoughthemusculatureofyourtrunkstabilizesyourspine,it’snearlyimpossibletouseyourabdominalstocontrolthepositionofyourpelvis.Forthatreason,youhavetouseyourbutttosettheposition.

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STEP2Pullyourribcagedown.

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Next,pullyourlowerribsin,balancingyourribcageoveryourpelvis.Imaginethatyourpelvisandribcagearetwobowlsfilledtothebrimwithliquid.Theideaistokeepyourpelvisandribcageneutralsothatliquiddoesn’tspillouteitherend.Ifyouoverextend,waterpoursoutthefrontofyourpelvisandoutthebackofyourribcage.Ifyouroundforwardintoflexion,waterpoursoutthebackofyourpelvisandoutthefrontofyourribcage.Althoughthisanalogyonlyappliestostandingperfectlyuprightinabraced-neutralposition—youcanstillbeinabraced-neutralpositionandhingeforwardorleanback—theideaistogetyourribcageandpelvisaligned.

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STEP3Getyourbellytight.

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Thenextstepistolockyourpelvisandribcageinplacewithyourabdominals.Youcan’tmovewithyourbuttsqueezedsoyouneedtolockinthepositionbyengagingyourabs.Thinkaboutitlikethis:Glutessetposition,absbraceposition.Andyouneedatleast20percenttensiontosetandmaintainabraced-neutralspinalposition.Tocorrectlyexecutethisstep,continuesqueezingyourglutes,takeinabigbreathofair,andthenexhale.Asyoulettheairout,engageyourabsandgetyourbellytight.Thinkaboutshrink-wrappingyourspinewithyourabdomenbypullingyourbellybuttontoyourspine.It’snotsuckinginorhollowing;it’snotevendrawingin;it’sstiffeninginplaceasyouexhale.Asthemusculatureofyourtrunkcompressestowardyourmidline,youcreateahigherintra-abdominalpressurearoundyourspine,creatinganevenmorerigidlever.Anotherwaytoapproachthisstepistothinkaboutliftingyourpelvicfloor,whichisexpressedwiththecommoncuesphinctertobellybutton.Withyourspineneutral,buttsqueezed,andyourbellytight(stiffeningasyouexhale),nowyoucanbreatheintothattightspaceoralreadycompressedspinalsystemasifyouwereputtingcompressedairintoasteeltank.Youdon’tmakethetanktightaroundtheair;youputairintotherigidtank(see“BreathingMechanics,”seehere).

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STEP4Setyourheadinaneutralpositionandscrewyourshouldersintoastableposition.

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Lastly,centeryourheadoveryourshoulders,andgazeforward.Thinkaboutaligningyourearsoveryourshoulders,hips,andankles.Asyoudothis,drawtheheadsofyourarmbonesback,spreadingyourcollarboneswide,andreleaseyourshouldersdown.Keepyourthumbspointedforwardandthinkaboutaligning.Note:Youdon’tneedtosqueezeyourshoulderbladestogether;justfeelthetipsofyourshoulderbladesreachingtowardyourhips.Thisputsyouinastablepositionandrepresentsastableshoulderposition.

Gothroughthisload-ordersequence,burningthechecklistintoyourmotorprogram,sothatyoucanreproducethesamestablepositioninanysituationorenvironment.Thistakestime.Inthebeginning,itmighttake20to30percentofyourmentalRAMjusttokeepyourshouldersinastable,externallyrotatedposition,yourabsontension,andyourbackflat.Youhavetocultivatethemindsetthatanythingthatisnotabraced-neutralspinalpositionisprobablygoingtokillyou.

Tobringawarenesstothebracingsequence,Idevelopedasimpleandeffectivemethodtohelpcoachesandathleteshighlightspinalpositioning.Icallitthetwo-handrule.

TheTwo-HandRuleThisisatechniquetohelppeopleseeandfeelthedifferencebetween

abraced-neutralpositionandabrokenposition,likewhenthey’reroundedforwardoroverextended.

Here’showitworks:Takeonethumbandputitonyoursternum—keepingyourhandsplayed,palmfacingdown—andpinyourotherthumbonyourpubicbone,creatingtwoparallelplanes.Thekeyistokeepyourhandsonthesamehorizontalplaneasyourribcageand

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pelvissothatanydeviationfromneutralwillreflectinachangeinhandposition.Ifyourhandsmoveapart,you’reoverextended.Ifyourhandsmovetogether,you’reroundedforward.

Althoughweshouldthinkofthespineasonecontiguousstablestructurewiththesamenervoussystemrunningthroughit,dividingitintopartsisaconvenientwaytospotspinalfaults.Thisiswhythetwo-handruleissoeffective:itbringsaheightenedsenseofawarenesstothesereferencepoints—pelvisandribcage—sothatyoucanstarttoidentifywhereyouoryourathleteislosingform.

There’sjustoneproblemwiththismodel.Wemissakeyreferencepoint,whichiseverybitasimportantasthepelvisandribcage—thehead.Infact,itwouldbeveryusefulifwehadathirdhandbecausetherearethreemainpartstothespinalsystem:thehead(cervicalspine),ribcage(thoracicspine),andpelvis(lumbarspine).Ifanyoneofthesepiecesisoutofalignment,it’sdifficulttocreateoptimalpositioning.

Whenusingthetwo-handruletobringawarenesstothebracingsequenceandspottingspinalfaults,don’tforgetthatyourheadisan

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essentialfactor:ifyourheadisoutofposition—meaningthatit’stiltedforwardorback—youcompromisespinalpositionandlosetheabilitytostabilizethestructuresofyourprimaryengines.TheTonyBlauertestisaperfectexampleofthis.

PelvicFloorDysfunctionWheneveryou’reinanoverextendedposition,yourpelvicfloor

turnsoff,whichcanunleashproblemsgalore,especiallyamongwomen.Forexample,oneofthethingsthathappenswhenwomenjumpandland,ormorecommonlywhenthey’redoingdoubleunders—meaningpassingaropeunderthefeettwiceperjumpwhenjumpingrope—isthattheyhavetroublecontrollingtheirbladder.(Andthisisoneoftheproblemswithdoingpikedoubleunders.)Fixingthisproblemisreallysimple:squeezeyourbutttosetyourpelvisinaneutralposition,andthengetyourbellytighttobracetheposition.Whatyou’llfindisthatalotoftheissuescausedbypelvicfloordysfunctionspontaneouslyresolveonceyourpelvisislockedintoaneutralposition.

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Whetheryou’reperformingdoubleundersorjumpingupanddown,youwanttogothroughthebracingsequence,keepyourshouldersback,andmaintainabdominaltensiontokeepyoupelvislockedinaneutralposition.

Ifyourbuttandabsareoffline,maintaininganeutralspinalpositionisnearlyimpossibletomanage.Youwillautomaticallydefaultintoanoverextendedposition.Thisisamechanismforlowbackpainandahostofotherproblems.

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I’veestablishedafigurefourlockonCarl’srightarm.Withhisarmstraight,spineneutral,fingerssplayed,andshoulderexternallyrotated,Ican’tbendhisarm.Butthemomenthelooksupordown,ordeviatesfromaneutralheadposition,hisarmbendsinstantaneously.Thisdrillreallyhelpstoilluminatethefactthatifyoubreakaneutralheadposition,itthrowsakinkintheentiresystemanddestabilizesthestructuresdownstream,makingitimpossibletomaintainanintegratedposition.

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Thesamethingoccursduringasquat.Themomentyouthrowyourheadback,youimmediatelydefaultintoanoverextendedposition.

Asyoucansee,themomentanathletedeviatesfromaneutralheadposition,youlosestabilityandtheflowofpotentialforcewithit.Andthisisnotlimitedsolelytothehead.Anytimeyouseeoneortwovertebralsegmentshingeorexpressgreaterdegreesofmotioninrelationtotherestofthespine—whetherit’sthehead,ribcage,orpelvis—creatingastablecarriageisnearlyimpossible.ThisiswhatIrefertoasalocal-extensionorlocal-flexionspinalfault.

Ifyouoverextendatyourlumbarspineasyouinitiateasquat,roundyourbackwhilepickingsomethingofftheground,tiltyourribcagebackasyourpressaweightoverhead,orcraneyourheadbacktoraiseyourchinoverthebarduringapull-up,you’recommittingalocalextensionfaultthatcompromisesyourentirebiomechanicalsystem.(Tolearnhowtocorrectthesefaults,seechapter5,“MovementHierarchy.”)

Thisiswhywehavetolookatthespineasacontinuum.Ifyou’re

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tryingtogenerateforceandonesectionofyourspineiswobblingbackandforth,you’redoomed.Notonlywillyouleakpower,butyou’llalsoriskcreatingsignificantspinalshearforcesacrossyournervoussystemandthestructuresofyourspine.You’reopeningthedoortodestructiveforces—intheshortrun,itcanshutdownforceproduction,andinthelongrun,itmayresultinspondylolisthesis,herniateddiscs,parsfractures,andstenosis.

Braced-NeutralStandingPosition

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Nowthatyouhaveamodelfororganizingyourspineinaneutral

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positionandcanspotlocalextensionfaults,youcanstarttoapplythebracingsequencetofundamentalpositionslikestandingandsitting.Whetheryou’reatwork,chattingwithafriendinthegrocerystore,orstandingatattention,yourbasicsetupisalwaysthesame:feetstraight,backflat,bellytight,headneutral,andshouldersexternallyrotatedinastableposition.

Don’tbethatguyorgalwhostandswitharmscrossed,shouldersrolledforward,backslouched,feetangledout,etc.Besidesdestroyingyoursquatandrunningmechanics,it’snotsexy.

Asyoucanseefromthephotos,Iprefertoplacemyhandsonmychestbecauseitputsmyshouldersinacomfortableyetstableposition,whichiswhatyoumightconsidermyactivestandingposition.Thisisjustapersonalpreference.Withmyhandsupandinfrontofmybody,I’mreadytodoprettymuchanything:Icandefend,attack,text,whatever.Butletmebeclear:I’mnotadvocatingthatyoustandaroundwithyourhandsonyourchest.It’sjustoneexampleofaneffectivestandingpositionthatgivesyoumovementoptions,whichisespeciallyimportantifyou’remilitaryorlawenforcementpersonnel.Youcanpositionyourarmsanywayyouwantaslongastheyareinanexternallyrotated,stableposition:ifyourshouldersareinternallyrotated(rolledforward)itputsstrainonthesystem,pullingyouintoaflexedposition.

Theotherissuehereisthatstandingwithyourbuttsqueezedalldayandkeepingyourabstightforprolongedperiodsoftimeisimpossible.Atsomepoint,yourmuscleswillfatigue,causingyoutodefaultintoaweakenedposition.(Nowonderyourbackiscookedafterstandingallday!)Theeasiestwaytotakealoadoffyourlumbarspineandreducetrunktensionistopropyourfootuponsomething.Youstillwanttomaintainamoderateamountoftension,withthegluteofyourgroundedlegactivated,butplacingyourfootonabarorashortstoolwillreducetheamountoftensionrequiredtokeepyourpelvisinaneutralposition.Youcanalsoleanyourbuttagainstabarstooltogiveyourlegsabitofa

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rest.Theideaistovaryyourpositionoftentoavoidfatigue,focusingonstayinginabraced-neutralpositionwhileyoutransitionfromonepositiontoanother.Ifyou’retyping,justbendyourarmstoabout90-degrees,andthenflipyourpalmsdown,rotatingfromyourelbows.

Thetakeawayisthis:Standingisatechniqueinandofitself.Justbecauseyouhaveaworkstationthatenablesyoutostanddoesn’tmakeyouimmunetomusclestiffnessandbackpain.Sure,youopenupyourhipsandturnonthemusculatureofyourlegs,butit’snotacure-all.Youneedtopracticethebracingsequenceandremainconsciousofyourpositionatalltimes.

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StabilizingYourHeadAndJawPositioning

Peoplewilldosomecrazythingswiththeirjawsinanattempttostabilizetheirheadandnecksystem.Forexample,ifsomeoneissurprisedorgettingreadytotakeapunch,he’llclinchhisjawtight.

Whatyouhavetorememberisthatyourjawisalargeopencircuitrightinthemiddleofacomplexandveryimportantkineticchain.Toavoiddefaultingtoacompensatedheadorneckposition(i.e.,Olympic-lifteryawn),youneedastrategyforsettingyourjawinagoodposition.

Thegeneralrecommendationisthis:Relaxyourface,pinyourtonguetotheroofofyourmouth,jammingitbehindyourteeth,andcloseyourjaw.Thiswillallowyoutocreatetensioninyourjawwithoutclinching,openingyourmouth,shorteningyourneckflexors,orcompromisingbreathingmechanics.It’sthatsimple.Thereareevencompaniesthatbuildspecificmouthguardstohelpfacilitatethis!

Braced-NeutralSittingPositionIhaveasaying:Sittingisdeath.Sure,sittingcausesmuscle

tightness,butthat’snotall.Longperiodsofsittingdevouryourpotentialforpeakathleticperformance.Thisiseventruerforthosewhospendseventoninehoursadaysittingincompromisedpositions,inchairsdesignedprimarilyforaesthetics,notfunction.It’snowonderyoufeellikeabroken-downmessandexperiencebackpain,shoulderpain,hippain,andcarpaltunnelagonyaftersittingonaplane,inacar,oratyourdeskatwork.You’veforcedyourselfintoatoxicpositionthatfeastsonathleticpotential.

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Thetroubleis,youcan’tavoidsitting.It’sanunfortunateconstructofmodernsociety.Sothequestionis:Howdoyouavoidoratleastreducethehavocwreakedbyextendedperiodsofsitting?

Forstarters,learnhowtosit.Sitting—likestanding—isoneofthemosttechnicallychallengingthingswedo.Yetmostofusarecluelesswhenitcomestosittingwell.Inordertostabilizeyourspineinaneutralposition,youhavetogetorganizedwhilestandingbyfollowingthebracingsequence.(Note:Abasicunderstandingofhowtobox-squat—seehere—alsoplaysakeyroleinorganizingyourselftosit.)Onceseated,youneedtokeepatleast20percenttensioninyourabstomaintainarigidspine.

You’renotlimitedtojustsittingperfectlyupright:Youcanstillleanforward,orleanbackwhilemaintainingabraced-neutralspine.

Andhereinliestheproblem:Keepingyourabsengagedat20percentisextremelytaxing.Alltheresearchindicatesthatit’snotmuscularstrength,butmuscularendurance,thatdictateslossofspinalposition.(Muscularstrengthislikedoingaone-rep-maxbacksquat,whilemuscularenduranceislikedoingathirty-repbacksquat.)Thisiswhy

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somanypeopletweaktheirbacksattheendofarunorworkout.Thisalsohelpsexplainwhymostpeoplecollapseintoahorriblyroundedoroverextendedpositionafteronlyacoupleofminutes.It’smorecomfortableanddoesn’trequireanywork.Maintainingastableposition,ontheotherhand,takesextremefocusandabdominalendurance.

Thebestwaytoavoiddefaultingintoabadpositionistostandupandgetreorganizedeverytentofifteenminutes.It’salmostimpossibletoremaininagoodpositionforanythinglongerthanthat.Iknow—thisisahugepainintheassandnotalwayspossible.Butifyouwanttohealyourbodyandreachtheperformancegoalsyou’reentitledto,youhavetodothework.Youhavetomakesacrifices.Soponyup!

Anotherhelpfulstrategyistochangeyourpositionasoftenaspossible.Whatyouhavetorememberisthatyoudon’tneedtostaylockedinasittingpositionallthetime.Youcankneelinfrontofthecomputertoopenupyourhipswhileansweringemails,goforawalkwhiletalkingonthephone,orevenstretchwhilesittingatyourdesk.Thekeyistoavoidcorrectingyourpostureonceyou’realreadyseated.

Themomentyousitdown,yourglutesgoonvacation.Thisnotonlyplacesadditionalstressonyourspine,butalsomakesitdifficulttostabilizeyourpelvisinaneutralposition.Soifyoufailtoaddressthebracingsequencebeforeyousitdown,don’tkeepyourbellytight,orroundoroverextendyourspineonceseated,fixingyourpositionfromyourchairisdifficult.Forexample,sayyouflopdownintoyourfavoritearmchairforSuperBowlSundayandslouch.Afterthepre-game,youbecomeawareofhowbadyourpostureis(orjustbecomeuncomfortable)andtrytofixitbyflatteningyourback.Althoughitmayseemasifyou’rerectifyingtheproblem,allyou’redoingisgoingfromaflexedpositiontoanoverextendedone.Thesamethinghappensduringasquat(seebuttwinkfault,seehere)whenathletesfailtobracefromthetopposition.It’sabigthumbsdown.

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Ifyoufindthatyou’veroundedforwardandtrytocorrectthatbystraighteningyourback,you’llprobablyjustendupinanoverextendedposition.Instead,standup,runthroughthebracingsequence,andthensitbackdown,keepingyourbackflatandbellytight.

Inadditiontogettingupandchangingyourposition,youneedtoworkonrestoringfunctiontothetissuesthatbecomeadaptivelyshortandtightafterlongperiodsofsitting.Asarule,youshouldmobilizeforfourminutesforeverythirtyminutesofsitting.Forexample,youcoulddothecouchstretch—abrutalhipopeneryoucanfindonseehere—fortwominutesoneachsideeveryhalfhour.Theideaistotackletheareasthatbecomerestricted,specificallyyourglutes,psoasandotherhipflexors,thoracicspine,hamstrings,andquads(tomentionafew).Thinkofitasamobilizationpenaltybasedonsittingtime.

Realizethatthesearejustideastogetyouthinking.Itdoesn’tmatterhowmuchyoumobilize,standup,orchangeyourposition,orwhatkind

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ofchair,keyboard,ormouseyouhave:ifyou’rehangingoutinapositionthat’scompromisingyourposture,youwillcontinuetoexperiencethesameconsequences.Thatsaid,gettinganergonomicchairorusingsomekindoflumbarsupport(whichisparticularlyusefulduringlongcarrides)willdefinitelygiveyourlowerbackabreakandputyouintoamoreconduciveposture.

AbdominalTensionAsI’vementioned,yourabsshouldhavesometoneallthetime.The

minimumtensiontomaintainabraced-neutralspineforbasicstandingandsittingpositionsisabout20percentofyourpeakstiffness.However,themomentyouadddynamicmovementoraxialload(aforcecompressingonyourspine),youneedtoincreaseabdominaltensionortrunkstiffnesstoavoidroundingorflexingyourback.Forexample,ifyou’rerunningaroundtheblockordoingpushups,youmightneedabout40percenttrunkstiffnesstomaintainagoodspinalposition.Butifyou’regoingforamaxdeadlift,youwillneed100percentabdominaltension.

Butperhapsyoucan’trelatetonumberslike20percentor40percent.Youmightfindithelpfultorateabdominaltensiononascalefrom1to10—withonebeinglittletonotension,tenbeingmaxtension.Onthisscale:

Sittinginachairrequiresa2(20percent).Pushupsorrunningaroundtheblockrequiresa4(40percent).Maxbacksquat,deadlift,ora50-metersprintrequiresafull10(100percent).

Inshort,thetensionnecessarytomaintainabraced,well-organizedspinelargelydependsontheactionandloadonyourspine.Whatyouneedtounderstandishowandwhentocycleuptopeakstiffnessbased

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onthedemandsofyourexerciseoractivity.Acobradoesn’tcruisearoundwithitsheadupandhoodflaredoutallthetime:Ithitspeaktensionwhenit’sgettingreadytostrike.Similarly,youdon’twanttowalkaroundwithtrunkstiffnessata10orattemptahighrep,heavybacksquatwithabdominaltensionata2.Knowinghowmuchtensionyouneedtopreserveabraced-neutralpositionisaskillthatrequiresatonofpractice.Thebetteryouareatthis,thelessenergyandthoughtyouhavetoputintomanagingabdominaltension.Itbecomesinstinctual.

Belly-WhackTest

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Aswiththetwo-handrule,thebelly-whacktestisanotherwaytohelpbringconsciousnesstoabraced-neutralpositionandthe20percentconstant-tensionconcept.It’ssimple:Youshouldalwayshaveenoughabdominaltonetotakeawhacktothebelly.Wedothisatourgymandaroundthehouse.Ifyou’vegotaspongymiddle,yougetcaughtrightaway.

BreathingMechanics85

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Ifyoulieonyourbackandputyourhandonyourstomach,youshouldfeelyourbellyriseanddescendasyouinhaleandexhale.Thisisdiaphragmaticbreathing.Whenyou’rebracedcorrectly,youwillautomaticallydefaulttothisbreathingpattern.

Onemorething:AsIdiscussedinthebracingsequence,tocreateabraced-neutralpositionyouhavetobreatheinthroughyourdiaphragm,thenengageyourabsorstiffenyourtrunkasyouexhale.Maintainingthisdiaphragmaticbreathingpatternis,however,extremelydifficultinpositionsthatrequirehightensionoranenormousload.Whatusuallyhappenswhenpeopledon’thaveabracingstrategyoramodelforgettingintoabraced-neutralpositionisthattheyinhaleandtheholdtheirbreathewiththeirlungsfullofair,whichisnotonlyineffective,butcostly.

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Ifyou’rekeepingyourbellytight,butnotdiaphragmaticbreathing,yourbreathwillbeconfinedtoyourchestandneck.

Imaginetakinginahugebreathandthenstiffeningyourtrunkwithallthatairtrappedinside.Doyouthinkyoucouldperformahigh-repbacksquatwhilekeepingyourspinerigid?Betteryet,couldyoutakeapunchtothebelly?Notachanceinhell.It’slikethis:Youcanuseyourdiaphragmtostabilizeyourtrunk,butthemomentyouhavetobreathe,yousurrenderyourspinalposition.Soitmightworkforamax-effortdeadlift,butyou’redoomedafteryourfirstreporthemomentyouhavetobreathe.Youcanimaginehowthisbracingstrategywillplayoutwhenyoudoanythinghighlyaerobic.Withyourdiaphragmjammeddowntostabilizeyourspine,youhaveonlyonebreathingoption,andthatistobreatheusingonlyyourneckandchest.Nowyou’rereducedtotakingveryshallowbreaths,whichwillrestrictrespirationandmakeitdifficultforyoutocreateandmaintainstability.Itisperilouslyincorrect.

Thisiswhyit’ssoimportanttodo,say,high-repbacksquatsandliftheavyobjectswhileundercardiorespiratorystress.Inadditiontochallengingyourcapacitytomaintainarigidpositionwhilebreathinghard,itmimicstherealitiesofthereal-lifescenarioswefaceasathletes,soldiers,andfirefighters.Havingsaidthat,letmecautionthoseofyouwhoarecoaches:It’sbesttosticktolow-risktestswhenyouteachtheseconceptstonoviceathletes.Onegoodwaytofindoutwhetheranathletecanbreathewhilemaintainingarigidspineistohavehimperformtheactivestraight-legtest(whichfollows).Makesurehecangetbracedandbreathethroughhisdiaphragmbeforeyouintroducemorecomplex,heavilyloadedmovements.

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ActiveStraight-LegTest

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Tocorrectlyexecutethistest,lieonthegroundandgothroughthebracingsequencehere.Next,liftonelegoffthegroundatatime(youcanusethetwo-hand-ruleprinciple),andthenbothlegs.Youwillnoticethatwitheachsubsequentstep,youhavetoincreasetheleveloftensioninyourglutesandabsinordertomaintainaneutralspinalposition.Again,thisisanexcellentwaytotestthefluencyofyourbracingstrategy.

Inaddition,theactivestraight-legtestreallyhelpsilluminatetheroleyourglutesplayinkeepinganeutralspinalposition:ifyoulieonyourbackandraiseyourlegsoffthegroundwithyourbuttoffline,youwillimmediatelydefaultintoanoverextendedposition.

1. Lieonyourback.Squeezeyourbutt,pullyourlegstogether,andpointyourtoes.Thentakeinabigbreathandgetyourbellytightasyouexhale.Thinkaboutstiffeningyourbellyaroundyourspineasyouletoutair.AnimportantdistinctionworthnotinghereisI’mnottellingyoutopushyourlowbackintotheground.Thekeyistosqueezeyourbuttandthenengageyourabstolockinaneutralspinalposition.

2. Keepingyourtoespointed,legsstraight,andyourlowerbackflushwiththeground,raiseyourleftleg.It’simportanttonotethatbypointingyourtoes,itmakesiteasiertoactivateyourglutes.

3. Next,raiseyouroppositelegofftheground.Again,thereshouldbenochangeinspinalposition.

4. Toincreasestabilizationdemand,raisebothlegsofftheground.

Spinal-FlinchFault

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Ifthereisachangeinspinalposition—whetherit’saglobalarch,ananteriorpelvictilt,oraribcagespinalflinch(inwhichtheribcagetiltsback)—chancesaregoodthatyoufailedtosqueezeyourbuttandtightenyourbelly.Ifthathappens,readdressthebracingsequence.

Now,it’simportanttounderstandthatifyou’rebracingcorrectly—meaningthatyourbellyistightandyourspineisneutral—youdon’tneedtoputaconsciouseffortintobreathingthroughyourdiaphragm.It’saself-regulatingsystem.Breathingthroughyourdiaphragmisthemosteffectivewaytopreserveastableposition,plainandsimple.

Forexample,ifyouwatchelitegymnastsinmomentsofpeaktensionorstrongmenunderenormousloads,theywilltakeshort,concisebreathsthroughtheirdiaphragm—diaphragmaticgasps—andreconstitutetrunkstiffnesseverytimetheyexhale.Theyneverlosespinalstiffness,disengagetheirabdomen,orstopbreathingthroughtheirdiaphragm.Rather,theykeeptheirtrunkstiffwhilecontinuingtobreatheintothatcompressedsystem:takeashortbreathin,exhaleintotension,takeashortbreathin,andexhaleintotension,allwhilekeepingthebellytight.It’simportanttonotethatwhenyou’reinfullkickassmode,youwillinevitablyuseyoursternumandchesttohelpfacilitatebreathing,butaslongasyouprioritizebracinganddiaphragmaticbreathing,yourbodywilltakecareoftherest.

Thesamepatternappliestoallsports:Whenwerestoreposition,werestorefunction.Whenweimproveposition,weimprovefunction.

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CHAPTER3

ONE-JOINTRULE

WhenIteachseminarstoanewgroupofathletes,coachsomeoneforthefirsttime,orrehabanathletecomingoffaninjury,Ialwaysstartwiththebracingsequence(seehere).It’sthefirstandmostimportantstepinrebuildingandingrainingfunctionalmotorpatterns,optimizingmovementefficiency,maximizingforceproduction,andpreventinginjury.

Theproblemisnotnecessarilygettingathletestoprioritizespinalmechanics.Rather,itisgettingthemtopreserveastable,well-organizedtrunkduringcomplex,loadedathleticmovements.Infact,mostathletesgraspthemidline-stabilization/spinal-mechanicsconceptandhavenotroubleapplyingthebracingsequencetofundamentalstaticpositions.It’snotuntilyouaskthemtochangeshapeswhilemaintaininganeutralspinal—hingefromtheirhips,movefromtheirshoulders,orsetupinanunfamiliarposition—thattheglaringflawsintheirbracingstrategybecomeapparent.

Themajorityofhumanmovements—specificallyformaltrainingexercises—requireyoutocreateandmaintainspinalstiffnessthroughafullrange-of-motion.Inotherwords,youshouldbeabletolowerintothebottomofthesquat,pressabarbelloverhead,andsetupforadeadliftwithoutdefaultingintoabrokenspinalposition(characterizedbyspinalflexionorextensionfault).Andthisiswherealotofathletesstarttohaveproblems.Eithertheycan’tkeeptheirspinerigidattheend-rangepositionsbecausetheyaremissingrange-of-motion,ortheydon’thavethemotor-controltopreservespinalstiffnessthroughrange.Thinkoftheathletesettingupforadeadliftwhocan’thelproundinghisshoulders.If

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he’smissingrange-of-motioninhishamstringsashehingesfromhiships(he’sreachedhisend-rangeposition),hewillhavetocompensatebyroundingforwardtograbthebar.Conversely,ifhedoesn’thavethestrengthordoesn’tknowhowtoperformtheliftcorrectly(motor-control),chancesarethathewilldefaultintoaroundedposition.Thisiswhyit’shelpfultoshowathletesthebracingsequence,andthenchallengetheirorganizationalstrategywithbasicmovements.

Therearetworeallyeasywaystodothis.Thefirstistohavethemraisetheirarmsoverhead—eitherfromthestandingpositionorwhilelyingdown—andthesecondistohavethembendoverandtouchtheirtoes.

Theformerexpressesmovementthroughtheirshoulders,whilethelatterrequiresthemtohingefromtheirhips.Iftheydefaultintoanoverextendedorroundedposition,it’saclearindicationthattheymadeasetupormovementerror.

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Remember,yourspineisnotmeanttohandleloadedflexedorextendedpositions.Themusculatureisdesignedtocreatestiffnesssothatyoucaneffectivelytransmitenergytotheprimaryenginesofyourhipsandshoulders.Ifyoudon’tpreservetrunkstiffnesswhilemovingfromyourhipsandshoulders,youwilllosepowerandforce.Thisisthebasisoftheone-jointrule:youshouldseeflexionandextensionmovementhappenonlyatthehipsandshoulders,notyourspine.

It’simportanttorealizethatyourhipsandshouldersfunctioninmuchthesameway—hencetheone-jointrule.Theyarebothball-in-socketjoints;theybothhaveatonofrotationalcapacity;andbotharedesignedtohandlefreakishamountsofflexionandextensionload.

Considermen’sringsgymnastics.Theathletelocksouthiswristsandelbowsandthenmoveshisshouldersinalldirectionswhilekeepinghiswholebodystiff.

Althoughtheparametersaresimple,thedegreeofshoulderstrength,trunkstability,andmotor-controlrequiredismind-boggling.That’swhyonlyafewpeopleintheworldcanpulloffalegitimateironcross.

Whenthinkingaboutitlikethis,youcanseehowtheone-jointruleisreallyjustanextensionofthetwo-hand-ruleprinciple.Thatis,ifyouseeflexionorextensionanywhereinthespine,it’sanerror.Thisgivescoachesareallyeasytemplateforspottingspinalfaults.Anytimeyouseeanathlete’sspinechangeshapeduringamovement,youautomaticallyknowthat:a)hedidn’tsetupcorrectly,orb)hedoesn’thavethemotor-controlormobilitytogetintoormaintainthecorrectposition.

Nodoubt,managinganorganizedspineduringloadedathleticmovementsisverydifficult.Keepingyourbackflatduringaheavydeadlift,overheadpress,orsquatisnojoke.Ittakeshumongousmotor-controlandakeenunderstandingofhowthesesystemswork.

Andhere’stherub:Itdoesn’tmatterhowstrongyouare;ifyou’reabig,floppymessoryourtechniqueisnotuptopar,youwillleakpower,bleedforce,anddumptorquefromthesystem.

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Themajorityofhumanmovementsrequirethatyoukeepyourspineinaneutralpositionthroughtheentirerange-of-motion.Ifyouareperformingapushup,forexample,movementshouldoccurintheshouldersandelbows,notinthespine.

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Ifyouareperformingthesquat,movementshouldoccurinyourhipsandknees.Again,thereshouldbenomovementinyourspinalsystem.

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BracedSpinalExtensionandFlexionAbraced-neutralspineisalwaysidealforthemajorityofhuman

movements—squatting,pulling,running,jumping,andsoforth.However,therearesituationswhenassumingaflat-backpositionisimpossible.Forexample,ifyouhavetoliftakeg,amassivestone,orasuperheavy,awkwardobject,goodlucktryingtogetintoanythingbutabraced-roundedorbraced-extendedposition.Isitideal?Noway.Itistechnicallyacompromisedposition,butit’stheonlypositionthatworksinthesecircumstances.Andyouneedtobeabletopickupheavy,awkwardobjectsandnotmessupyourback.It’spartofbeingafullyfunctionalhumanbeing.

Toavoidinjuryandoptimizeposition,itiscriticalthatyoupayattentiontothedetails.Whenyouliftsomethingfromabraced-flexedorbraced-extendedposition,youhavetobraceinthatarchedpositionandmaintainthatpositionthroughthefullrangeofthemovement.Andthisiswherepeoplegetconfused.Bracedflexionorextensionischaracterizedwithagreaterglobalarch,usuallyinthethoracicspine.Archingdoesnotrepresentalossofposition;archingisbracingagainstyourneutralspine.

Allthesamerulesapply.You’restillnotchangingyourspinalpositionunderloadorduringthemovement,andyou’renotcommittingalocalextensionfault(seehere).Rather,yourspineisbracedandstableinaslightlyflexedorextendedthoracicarchedpositionatthestart,andyoumaintainthatfixedshapethroughoutrange.Thethoracicspineisabletohandlebracedflexionloadsbetterthanthelumbarspine.

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Ifyouexaminethephotos,you’llnoticethatthereisaglobalarchinmyupperback.IgetbracedagainsttheobjectandmaintainthatpositionasIliftthekegofftheground.Thesamerulesapplytoextension.Ifyouhavetoloadsomethingontoyourchestandthenliftitoverhead,focusonkeepingyourbuttsqueezedtostabilizeyourlowerbackandmaintainthe

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deviationawayfromaperfectlysetupspine.

GlobalSpinalExtensionandFlexionThereareothersituationsthatrequireanathletetoflexandextend

intogloballyarchedpositions.Afterall,youcan’tmovearoundwithyourspinestiffandstraightallthetime.Inordertoperformthedynamicactionsofsport,youneedtobeabletocreateflexionandextensionthroughouttheentiresystem.Imagineavolleyballplayer’sspike,atennisplayer’sserve,orapitcherthrowinga100mphfastball.Inallthesemovements,theathletesareessentiallyusingthespineasawhip,creatingaglobalopeningandclosing,orflexingandextending,throughouttheentirespinalsystem.

Aswithbracedextensionandbracedflexion,thesepositionsareexpressedasacontinuumofflexionandextensionthroughouttheentirespine.Thereisrarelyaxialloadonyourspine,andyou’renotflexingorextendingatasinglejoint(committingalocalextensionfault).Sowhensomeonetumbles,summersaults,ordoesabackflip,we’reseeingaglobalarch,whichisverychallenging.Thisiswhydoingthecobraposeinyogaissodifficult—itentailsextendingtocreateaglobalarch.It’snowonderthatmostpeopleextendatonlyoneortwosegmentsoftheirlumbarorcervicalspine.It’seasier.

Althoughit’sdifficulttoteachthesegloballyextendedandflexed,dynamic,violent,stable,high-speedpositions,therearethingsthatyoucandointhegymtohelpdevelopmotor-controlandhighlightthemobilitydysfunctionthatmaypreventyoufromgettingintotheidealpositionswhenitmattersmost.Thisiswhyit’susefultoimplementmovementslikethekippingpull-up(seehere):itnotonlyteachesyouhowtocreatedynamic,globallyarchedpositions,butitalsoensuresfullrange-of-motioninyourspine.Evenhavingsomeoneswingfromthebarcanbeusedasadiagnostic.Ifyoucan’tgetintotheselargeglobalshapes,youshouldaskaveryimportantquestion:What’sgoingon?

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CHAPTER4

LAWSOFTORQUE

TORQUE:Somethingthatproducesortendstoproducetorsionorrotation;themomentofaforceorsystemofforcestendingtocauserotation.

Watchavideoofapowerliftersettingupunderneathabarloadedwith800-poundstoperformasquat.Althoughhemightlookasifhehastherawpowercapacityofaclass8towtruck,youwillnoticethathisformisprecise.Hehingesfromthehips,keepshisabstightandhisbackasflatashumanlypossible.Hedoesn’tloseposition,wobble,ormakecompensations.Theprimalexpressiononhisfaceandhismonstrousbodymightsuggestthatheiscapableofjustaboutanysuperhumanliftingfeat,butheknowsthatthingscangoterriblywronginaninstant,andwith800-poundsperchedonhisshoulders,notcompletingtheliftcouldbetheleastofhisworries.Inordertomovesuchastaggeringamountofweight,hemustchannelthestrongman’smagicingredient—torque.Itmustflowthroughhimlikeasuperchargedmagneticfield.

Thereisnogettingaroundthelawsoftorque.Thisprincipleofmovementisbedrocktoallsafe,high-yieldathleticmovements.

Torquegivesthepowerliftertheabilitytominimizethevariabilityinmovement.Ifthereisnotorque,therewillbeinstability.Andifthereisinstability,thingsgetuglyquickly.Theanklesandkneeswillcollapseinward,thehipswillwobble,thespinewillbend,andtheshoulderswillroundintoanunstableposition.It’sarecipefordisaster.

Althoughtheideaoftorquehaslongbeenpartoftheliftingand

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athleticmovementconversation,ithasn’tbeensoidentified,nor,tomyknowledge,hasanyonedrawnonphysicstoexplainitsbenefits.EvenPavelTsatsouline—atopfitnessinstructorwhoiscommonlyreferredtoasthe“kingofthekettlebells”—wroteaboutscrewingyourhandsintothegroundandspreadingthefloorwithyourfeetinhisbookPowertothePeople!Andcoachesstillusethesecues,butnoonecallsitwhatitis.

We’renotgoingtomincewords.We’recallingthis“strongman’smagicingredient”byitspropername:torque.Consideritanewweapontothinkabout,practicewith,andmastersothatyoucangrabmoreandmoreperformanceasyouapplyittoanythingandeverythingathletic.Whilewe’reatit,let’saddsomethingelsetothestrength-and-conditioningconversationbyexplaining“why”wedoitinthefirstplace.

Again,itallboilsdowntostability.Letmebeclear:Globalstabilityisachievedbycreatingan

organized,stableframeworkforyourcarriage,byhingingfromyourprimaryengines,andbygeneratingatorsionforcethroughyourextremities.Inotherwords,midlinestabilizationandtorquearetwopartsofaunifyingsystemthatworkinconjunctionwitheachother.Ifyoudon’thaveanorganizedcarriage,youcan’tgeneratetorqueortransmitforcetoyourprimaryengines.Conversely,ifyoudon’tgenerateenoughtorque,youcan’tstabilizeyourtrunkinagoodposition.

Strength-and-ConditioningMovementCuesUniversalcuesforcreatingastablehipposition:

Screwyourfeetintotheground.

Spinyourfeetasiftheyareondinnerplates.

Spreadthefloor.

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Shoveyourkneesout.

Universalcuesforcreatingastableshoulderposition:Break(bend)thebar.

Keepyourelbowsin.

Armpitsforward(whenpressingoverhead).

Elbowpitsforward(whendoingapushup).

Thesecommonstrength-and-conditioningcuesremindusoftwothings:1)thatourbodiesaresetupforrotation,and2)thatweneedtogeneratearotationalforceinordertocreatestablepositionsfromwhichtomove.

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I’musinganAfricanshillelagh(club)asamodelforboththefemurandhumerus.

AsImentionedinthe“One-JointRule”chapter,yourhipsandshouldersareball-in-socketjointsthatareverysimilarindesignandfunction.Thisiswhythecuesforcreatingastableshoulderareessentiallythesameasthoseforcreatingastablehip.Screwingyourfeetintothegroundstabilizesyourhips,whilescrewingyourhandsintothegroundstabilizesyourshoulders.Exactlywhydoweneedtogeneratearotationalforcetocreatestabilityinourprimaryengines?It’ssimple.Thereisslackwithintheseball-in-socketjointsthatallowsforfullmovementofthelimb.Tomakeyourjointstable,youneedtowindup,twist,andspiralyourlimbintoyourhiporshouldersocket.Putsimply,youneedtogeneratetorque.

Whenthereiszerotorque,thereisslackwithinthejointcapsule,makingitimpossibletostabilizethejointinafunctionallystableposition.

Hereisasimpleexampletohelpyouunderstandhowthisworks.Ifyouexaminethephotos,you’llnoticethatI’vewrappedaragaroundtheheadofaclub,andbundledupthelooseclothinmyoppositehand.Whiletheragiswrappedsnugglyaroundtheheadoftheclub,thereis

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stillspacearoundthehead,whichmeansitcanbepulledandmanipulatedindifferentdirections—thatalsomeanstherecanbenotorque(rotation).Nowimaginethattheclubistheheadofyourfemur(upper-legbone)orhumerus(upper-armbone),andtheragisthejointcapsule.Aslongasthereisslackinthatragorjointcapsule,yourshoulders,hips,anddownstreamjointswillnevergetintotight,stablepositions.Theresultsare—youguessedit—hugelossesinpowerandincreasedriskofinjury.

Whenyouaddrotation,ittakesupallthecapsularslackwithinthesocket,makingthejointverytightandstable.

Whenyouaddrotation,ittakesupallthecapsularslackwithinthesocket,makingthejointverytightandstable.Thepointisthattheseattachmentsaresetuptocreatetorsionalstability.Thisiswhyit’ssoimportanttohavefullrotationalrange-of-motioninyourprimaryengines.Infact,youcanprobablygetawaywithmissingalittlebitofflexionandextensionrange-of-motion,butifyou’remissingrotationatthehipandshoulder,yourbodywilldefaultintostructurallystableyetinefficientpositionsintermsofbiomechanics.Forexample,whenyourshouldersrollforward,yourshoulderjointisstable,butyou’reinacompromisedposition.Creatingarotationalforcetostabilizethejointis

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notlimitedtoyourhipsandshoulders;itappliestoyourankles,knees,elbows,andwrists.

Let’sexaminethestructureofyouranteriorcruciateligament(ACL).YourACLattachestoyourfemurandtibia(lower-legbone)andisoneofthemajorligamentsthatcrossyourknee.Itsroleistopreventindependentrotationofyourtibiainrelationtoyourfemur.Nowit’simportanttonotethatalthoughyourshouldersandhipsfunctioninmuchthesameway,yourarmshaveindependentrotationcapacitiesattheelbow(fundamentalmovementslikefeedingandgrabbingwouldbedifficultwithoutthisfeature).Yourkneedoesnot:youcan’tinternallyandexternallyrotateatyourkneeasyoucanatyourelbow.

Thetakeawayisthattherightkindofrotationwillsetyourkneeintoamorestableposition,dramaticallyreducingyourpotentialforinjury.Butthewrongkindofrotationwillputyourkneeintoadisastrousposition,increasingtheoddsofinjurysoonerorlater.

Toillustratehowthisworks,crossyourrightmiddlefingeroveryourindexfinger.(Note,thisisacrudemodelofhowyourACLcrossesthroughyourkneejoint.)

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Next,wrapyourlefthandaroundyourfingersandexternallyrotateyourrighthand—creatingforcethattightensyourfingers.Ifyouinternallyrotateyourhand,yourfingersloosenandcomeapart.Theformeristhestablepositionforyourknee,thelattertheunstableone.ItisthisunstablepositionthatcancausetheACLtotear.

AsImentionedbefore,ifyoudon’tgetintoawell-organizedstableposition,yourbodywillcreatetensioninthesystemsomewhereelse.

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ThisiswhatIrefertoas“tension-hunting.”Whenyoustarttension-hunting,youcreateanopencircuitthatyourbodyclosesdownimmediatelybydefaultingintoabadposition.Thislookslikeaspinalfault,elbowsflaringout,orfeetandkneescollapsinginward.Yourbodyrecognizesinstabilityasaliability,anditwouldratherclosethatopencircuitdowninthewrongwaythanleaveyouallloosey-goosey.

TheTwoLawsofTorqueNowthatyouunderstandhowawell-organizedcarriage,torque,and

globalorganizationrelatetooneanother,wecanstarttotalkaboutthetwolawsoftorque.

Law#1:Tocreatestabilitywhenyourlegsorarmsareinflexion,youneedtogenerateanexternalrotationforce.Examples:Squat/pullingpositions,overheadpress,frontrack.

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Flexionandexternalrotationcoverthebroadspectrumofhumanmovements.Squatting,pressing,andpullingallinvolveflexionandrequireexternalrotationtocreatestability.Turningthekeyintheignition,screwinginalightbulb,openingadoor,anddrawingabowareallexamplesofexternalrotation.Thisiswhybeingaleftysuckswhenyouhavetoscreworunscrewsomething.(Internallyrotatingwithyourlefthandtotightenascrewisaweakmovement.)

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Mosttorque-relatedstrength-and-conditioningcuesinvolvecreatinganexternalrotationforce—likescrewingyourfeetorhandsintothegroundorbreakingthebar.

Law#2:Tocreatestabilitywhenyourlegsorarmsareinextension,youneedtogenerateaninternal-rotationforce.Examples:Split-jerk,jumping.

Thislawisalittlebittrickybecauseitcomesintoplayinveryfewmovements.Themostobviousexampleiswhenyouswingyourarmsbackwhilejumping,orwhenyourlegtracksbehindyourbodywhilewalking,running,ordoingasplit-jerk.

Anotherexampleiswhenaboxerorfighterthrowsacross—astraightpunchwiththerearhand.Technicallyproficientfighterswillscrew(internallyrotate)theirrearfootintothegroundastheyrotatetheirhipsandshoulders.Withtheirankle,knee,andhipinthemoststablepositionpossible,theycaneffectivelyharnesstheenergytravelingthroughthekineticchain,maximizingthepowerofthestrike.

Thesecondrulesometimesconfusespeoplebecausethereare

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movementsinwhichyourshouldersareinextensionbutyourarmsareinflexion—bentattheelbows.Thedip,benchpress,pushup,andthearmswinginrunning,areallexamplesofthis.Tostabilizeyourshouldersduringthesemovements,youneedtogenerateanexternalrotationforce.

Thinkofitlikethis:Ifyourarmsarestraight—elbowslockedout(extension)—behindyourbody,youcreateaninternal-rotationforce.Iftheyarebent(flexion),yougenerateanexternalrotationforce.

Althoughtheanatomicaltermsofmotionareimportantandyoushouldunderstandwhattheymean,theydonotperfectlydescribe

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movementinplanesofmotion.Forexample,ifItrytoexplainwhatyourshouldersaredoingduringapressusingacademicterms—flexion,extension,abduction,externalrotation,internalrotation—chancesaregoodthatyouwon’tknowwhattheheckI’mtalkingabout.Moreimportantly,Icancaptureonlyapieceofwhatishappening.(Planesofmotiondon’ttellyouanythingaboutmidlinestability,forexample.)ButifIsaybenchpress,pushup,overheadpress,squat,deadlift,orclean,youcanstarttomaketheconnectionbecauseit’stheformallanguageofhowpeoplemove.

Squattingisjustanexpressionofflexionandexternalrotation.Breakingthebarwithyourhandsasyousetupforabenchpressisreallyjustcreatingexternalrotationtorqueoffthebarbelltostabilizeyourshoulders,elbows,andwrists.Screwingyourfeetintothegroundandshovingyourkneesoutduringasquatisreallyjustamechanismforgeneratingstabilityinyourhip,knee,andankle.It’sthesamereoccurringthemeagainandagain.Andit’salanguagethatweallspeakandthatwecanallunderstand.

TorqueTestsThetwolawsoftorquegiveyouageneralblueprintforgenerating

stablepositionsfortheprimaryenginesofyourbody.(In“MovementHierarchy,”Chapter5,I’llapplytheselawstoa

broadspectrumoffunctionalmovements.Butfirst,let’stestthismovementprincipleusingtwouniversallytransferablemovementssothatyoucanbetterunderstandhowtorqueworks.)

Toshowyouhowtogeneratestabilityintheshouldersandthehips,I’llusethepushuptoillustratetheformerandthesquatthelatter.It’simportanttorealizethatthesetwobody-weightmovementsaremorethanjusttrainingexercises.Theyaremasterblueprintsthattranslatetoallhumanmovements.Forexample,ifyouunderstandhowtosetupforapushup,youhaveamodelforstabilizingyourshouldersforanything

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thatrequirespressingorpulling.Inthesameway,ifyouunderstandhowtosquatcorrectly,youhaveauniversalmodelforcreatingtorqueandstabilityatyourhip,knee,andankle.

Inthefollowingpages,I’llprovideyouwithaseriesoftestssothatyoucandeveloptheconnectionbetweenmidlinestabilizationandtorqueandalsounderstandhowyoursetuporstartpositiondictatesyourcapacitytomoveoptimally.

Shoulder-StabilityTorqueTestsWhenIteachtherulesoftorqueinmyseminars,Itypicallystartat

theshoulderandusethepushupasmydiagnosticmovement.Byputtingpeopleintothetopofthepushup,Iveryclearly,verysafely,andveryeffectivelyilluminatethetwocentraltenantsofstability.Peopleimmediatelyrealizethatifthey’redisorganizedatthetrunk,theycan’tgetorganizedattheshoulder.Conversely,iftheirshouldersarerollingforwardortheycan’tlockouttheirelbows,theystruggletoachieveaflatback.

PushupButt-AcuityTestThepushupbutt-acuitytestisthefirstapplicationofmidline

stabilizationandtorquethatIintroducetoathletes.Tocorrectlyperformthistest,simplygetintothepushupstartpositionbymakingyourhandsasparallelaspossible—positioningyourhandsunderneathyourshoulders—andpinningyourfeettogether.

Next,gothroughthebracingsequence:Squeezeyourbutt,alignyourribcageoveryourpelvis,andgetyourbellytight.Thekeyistomakesurethatyourwrists,elbows,andshouldersarealignedandthatyourfeetaretogether.Alotofpeoplemistakenlyspreadtheirfeetapart,notrealizingthatthey’rejustcheatingrange-of-motion.Thismakesitdifficulttoengagetheglutesandstabilizethetrunk.

Afteryouestablishawell-organizedpushupstartposition,thenext

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stepistodisengageyourglutesandthentrytomaintainaflatback.Ifyoucansequencemultiplefull-rangepushups,you’llprobablyneedtodofivetotenpushups—onesetwithyourbuttonlineandtheotherswithitoffline—togetthedesiredeffect.

Whatyouwillfindisthatthelattersetup(glutesoffline)isnotnearlyasstablebecausethere’sadominoeffect:ifyouglutesaredisengagedyoucan’torganizeyourspineinagoodposition.Thisturnsintoagreatopeningdiagnostictestbecauseitgivesyoutworeallyimportantpiecesofinformation:1)whenyourbuttisoffline,you’resusceptibletospinalfaults;and2)abrokenmidlineplacesadditionalstrainonyourshoulders.Thedifferenceisshocking.

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Whenyourbuttissqueezed,it’seasiertokeepyourbackflat.

Whenyoudisengageyourglutes,it’shardertopreserveaneutralspinalposition,especiallyasyoustartsequencingtogethermultiplepushups.

Open-HandTorqueTestThesecondtestusesoneofthemostcommonstrength-and-

conditioningcuesasitrelatesspecificallytothepushup:screwingyourhandsintotheground.

Thisishowpeoplereallystarttounderstandhowimportanttorqueisinstabilizingthetrunk.Withthepitsofyourelbowsforwardandtheheadsofyourshouldersexternallyrotated,it’smucheasiertokeepyourbackflat.Moreover,thistestalsoteachesyouabouttheconnection

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betweenhandpositionandtheamountoftorqueyoucangenerate.Afteryouperformthetorquetestwithyourhandsparallel(oras

straightasyoucangetthem),thenextstepistostartspinningyourhandsout—keepturningyourhandsoutuntilyoureachthelimitsofyourexternalrotation.Youdothiswhiletryingtocultivatetorqueandkeepingyourbackflatineachposition.Whatyouwillrealizeisthatthemoreyouturnoutyourhands,theharderitistocreatetorqueandstabilizeyourtrunk.Onceyougetto45-degreesorfarther,cultivatingtorqueissimplyuntenable.Atthispoint,yourshouldersstarttosagandyourspinebendsbecauseyou’reinsuchalow-torqueenvironment.Ifyouturnyourhandsoutasifyouweredoingaplanche(adifficultgymnasticsmoveinwhichtheentirebodyisheldparalleltotheground—likeahighpushupwithoutusingthefeet),itbecomesevenhardertokeepthetrunkstiffandstable.Tomaintainthispositionwithzerotorqueisverydifficult,andexplainswhydoingaplanchepushup,evenwhenyourfeetareontheground,issodifficult.Notonlydoesittakeextrememobility,butalsoextremestrength.

Thetakeawayisthis:Inordertocreateastableplatformforyourshouldersandthoracicspine,youhavetocreatetorquethroughyourhands.Ifyouputyourhandsinapositioninwhichyoucan’tcreatetorque,it’shardtostabilizeandgenerateforce.Remember,we’renotjusttalkingaboutthepushup;we’retalkingabouttheentiregamutofpressingandpullingexercises.Adoptinganopen-handposition(handsturnedout)inthepushupjustensuresthatyouwilladoptthesamehandpositionwhenyoublock,pushacar,doaburpee,younameit.

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Getintothepushupstartposition.Withyourfingerspointedstraighthead(fingerssplayed),screwyourhandsintotheground.Next,turnyourhandsoutslightlyandtrytogeneratetorque.Whatyouwillfindisthatyoucan’tcreatenearlyasmuchtorquewithyourhandsturnedout.Asyouturnyourhandsoutfarther,youwillcompletelylosetheabilitytocultivatetorque,makingitasupremechallengetostabilizeyourshouldersandtrunk.Andifyouturnyourhandscompletelybackward,youcan’tcreateanytorqueatall.

Note:Screwingyourhandsintothegroundcreatesexternalrotationinyourshoulders,butphysicallyexternallyrotatingyourhandsstealsyourabilitytogeneratetorque.

Ring-PushupTorqueTestIfyoureallywanttolookunderthehoodofshoulderstabilization,

haveanathletedopushupsontherings.Hisunderstandingofbracingandtorque,orhislackthereof,instantlybecomesclear:Youcanseeifhe’sinagoodpositionorbadpositionbecauseit’ssomuchhardertostabilizetheshouldersandtrunkontherings.

Thering-pushupstartpositionalsoteachesyouthatyouneedtotorqueearlyandoften.It’sdifficulttoreclaimtorqueatthebottomofapushup,inthecompressionphase,particularlyontherings—youhavetoarrivewithtorque.Thisiswhycoachescueathletestobreakthebaratthetopofthebenchpress:Itoptimizesshoulderpositionwhentheylowerthebartotheirchest.

Thistesthelpsyouunderstandthatifyousetyourselfupinagoodpositionwithadequatetorqueandanorganizedtrunk,chancesaregoodthatyouwillperformthemovementwithperfecttechnique.Anditturnsoutthatifyousetupproperly,alotofthemidrangeproblemsanddiscomfortthatpeopleexperience—shoulderpainduringapushuporlowbackpainduringasquat—disappear.

Note:Unlikeintheregularpushupwhereyouhaveabaseof

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supportandcanscrewyourhandsintothegroundtocreateexternalrotation,withthering-pushup,youhavetoactuallyphysicallyexternallyrotateyourhands.Yourrightthumbshouldbeat1o’clockandyourleftthumbat11o’clock.

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Performingthepushupbuttacuitytestontheringsisanentirelydifferentballgamethandoingitfromtheground.Thestabilizationdemandsaremuchhigher,makingitagreatdiagnostictoolforstrongerathletes.Tobegin,getintoagoodpushupposition,squeezingyourbutt,engagingyourabdominals,andgettingyourbackflat.

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Themomentyoudisengageyourglutes,youwillimmediatelyfeelyourhipssag,pullingyouintoanoverextendedposition.

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Tocreatetorque,youstillhavetogenerateanexternalrotationforce.Butunlikeperformingpushupsfromtheground,cultivatingtorqueontheringsisalotharder.Toputyourshouldersinagoodposition,youhavetoturnyourhandsoutsothatyourthumbsarepointingawayfromyourbody.Yourrightthumbshouldbeat1o’clockandyourleftthumbat11o’clock.

Ifyoudon’texternallyrotateyourhands,youcan’tcreatetorque.Andwhenyoucan’tcreatetorque,youcan’torganizeyourspine,yourelbowsflareout,andyourshouldersdefaultintoaroundedposition.

TorqueandMidlineTensionIfyourtorqueandmidlinetensionlevelsaren’tinsync,oryour

midlinestabilizationstrategyisweak,yourspinewillsagthemomentyoustartapplyinganexternalrotationforce.Let’ssay,forexample,

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thatyousetupforapushupwithyourtrunktensiona2outof10andyoutrytoapplytorquethroughyourhandsatarateof5:Yourspinewillrespondbyoverextending.Youneedtoapplyjustenoughtorquetomaintainaflatback.Forbody-weightmovements,youdon’tneedthatmuchtorqueortokeepyourbellythattighttomaintaingoodform,butasyouincreaseloadoraddspeed,youhavetoincreasebothtorqueandtrunktensiontomatchthedemandofthemovement.

Hip-StabilityTorqueTests

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Likethepushup,thesquathasabroadrangeofapplications.Ifyouunderstandhowtocreatetorquewhilesquatting,youhaveaglobalhip-stabilitymodelthatisgermanetothevastmajorityofmovements.Inaddition,thesquatreallyillustratesthatyoursetup—specificallyyourfootposition,orstance—dictatesyourabilitytogeneratetorqueupstream:inyourankles,knees,hips,spine,andshoulders.

Remember,yourjointsneedtobeinapositiontofacilitaterotationalforcebeforeyoustartmoving.Asthesquattorquetestswillprove,astraightfootorneutralfootpositionisidealforgeneratingmaximumtorque.

Thetroubleisthattherehasbeenahistoricaldisconnectionbetweenfootpositionandstabilizationthroughtorque.Foryearscoacheshavetaughtathletestoturntheirfeetout—likeaduck’s—whentheysquat,whichopensupsomeroominthehipjointandallowsathletestodrivetheirkneesoutfartherandlowermoreeasilyintothebottomofthesquat.

Whatcoachesandathleteshavefailedtorealizeisthatyoucancreateroominthehipjointthroughexternalrotationtorque:bypositioningyourfeetstraight(parallel),screwingyourfeetintotheground,andshovingyourkneesout.Althoughthisrequiresmoremobility,itallowsyoutomaximizetorqueandstillfreetheheadofyourfemur.

However,mostpeopledon’thavetherange-of-motionrequiredtoperformafull-range,butt-to-anklesquat.Turningthefeetoutallowsthemtogetthejobdone.Butthatquickfixcomesatacost.Inadditiontoreducingtheabilitytogeneratetorque,itinstillsdysfunctionalmovementpatternsthatcarryovertootheractivities.Squatwithaduck-footedstanceandyouwillstand,walk,jump,land,andpullwithaduck-footedstance.

Andwhatdoyouthinkwillhappenwhenyougoforaone-repmaxbacksquat?OrspontaneouslyreceiveweightinthebottomofthesquatduringanOlympiclift?Orplanttochangedirectionsinabasketball

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game?Thisiswhatwillhappen:You’regoingtoexpressthesamemovementpatternthathasbeeningrainedinyourmotorprogramandyou’regoingtodramaticallyincreaseyourpotentialforinjury.Thisisthesameasroundingyourbackwhenyoudeadlift.Orevenbetter,smokingapackofcigarettes.It’snotaproblemuntilitbecomesaproblem.Andonceitisaproblem,correctingitisthatmuchharder.

Let’stakeacloserlookatwhathappenswhenthefeetareturnedout.Mostimportantly,itmakesitdifficulttogeneratetorqueandstabilizeyourbody.Whatoftenhappensasaresultisthatyouranklescollapseandyourkneesspiralinward,creatingavalgus—twistingandshearing—forceacrossyourjoints.Thisishowathletesdumptorqueandloseforcethroughtheirhips,anditistheprimaryculpritinACLtears.

WhenIteachneutralfootpositionasitrelatestothesquat,Isaythatyoucansquatinanypositionaslongasyoucancreatearchesinboth

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feet.Ifyourfootsustainsanarch,youwillbeabletogeneratesufficienttorque.Itjustsohappensthatstraight,neutralfeetisthebestpositionforachievingthisidealarch.Themoreyouturnoutyourfeet,themorelikelythatyourarcheswillcollapse.Simple.

Forexample,ifanathletelowersintoasquatbutreachestheendofhisanklerange-of-motionbeforehecompletestheexercise—meaningthathecan’tflexanydeeperashemovesintothebottomposition—hehastostarttension-huntingbycollapsinginward.Althoughthiswillmakehisanklestructurallystable,itcompromisestheintegrityofhisjoints.Heisineffect,justdependingonhisligamentsandtissuestosupporthim.Toensureoptimalpositioningoftheanklejoint,youneedtocreateanarchinyourfoot,whichisexpressedthroughexternalrotationtorque.

Here’sthedeal:Whileathletescangetawaywithsquattingwiththeirfeetturnedoutwhenworkingwithbody-weightandlowvolume,themomenttheyincreaseweight,speed,orvolume,thehouseofcardscollapses.

Aswiththeshoulder-torquetests,thegoalofthesubsequentdemonstrationsistodrivehometherelationshipbetweentorqueandmidlinestability,aswellastoillustratewhyaneutralfootpositionisidealformaximizingtorque.

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Yourarchislargelyaphenomenonofthismechanicalsystem—bones,ligaments,tendons,andconnectivetissues—derivedfromtheexternalrotationofyourhip.HeelalignedwiththeAchilles(straight)isideal,orheelcordmatchingthecalf.Ifyourfeetarestraightandyouexternallyrotateatthehip,yourfeetwillcomeintoanaturalarch.Youcanliftmoreweightandyoucanjumpwithmoreforce.Oh,anditalsohappenstobethesafestpositionfromwhichtomove.

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ThisobliqueloadontheAchillesisoneofthemechanismsforAchillesrupture,Achillestendinopathy,andACLtears.OneofthewaysyoucanmitigateoffaxialobliqueloadsontheAchillesistogetthefootintoastraighterposition.

OpenFootTorqueTestWhenIteachpeopleaboutcreatingastablehipposition,Istartwith

theopenfoottorquetestbecauseit’sreallyeasytomaketheconnectionbetweenaneutralfootpositionandtorque.

Tocorrectlyexecutethistest,standwithyourfeetdirectlyunderyourhips,orroughlyshoulder-widthapart,gothroughthebracingsequence,andthenscrewyourfeetintothegroundasifyouweretryingtospreadthefloorapart:createasmuchexternalrotationforceas

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possibleandsqueezeyourbuttashardasyoucanwithoutlettingyourbigtoecomeofftheground.Whenyouexternallyrotateatthehip,yourfeetcomeintoanarch—connectivetissuecontracts,bonesarealignedproperly,andthemusclesareactivated—whichistheidealpositioningforyourfeet.

Afteryoucarryoutthetorquetestwithyourfeetstraight,turnyourfeetoutabout30-degreesandrepeattheprocess.Whatyouwillexperienceisthatyoucan’tcultivatethesameamountoftorque,yourfootwon’tcomeintoanarch,andyoucan’tactivateyourglutestothesamedegree.

Nowit’simportanttomentionthatyoucanturnyourfeetoutslightly—maybebetween15and30degrees—andstillgenerateasufficientamountoftorque.However,asyouventureintothe45-degreerange,thereisnotorquetobehad.Thedropoffrateinfootpositionisradical.

Letmebeclear:Themoreparallelyourfeet,themorestableyourposition.Youcanturnyourfeetoutslightlyandstillcreatetorque,notasmuch,butsometorque.Itmightnotmattersomuchduringbody-weightsquatsorlow-intensityexercise,butonceyouaddametabolicdemandorload,yourinabilitytogeneratetorquewillresultinabiomechanicalcompromiseofsomekind.Andyoumustknowbynowthatabiomechanicalcompromiseislikeagreenlighttoinjury.

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Startwithyourfeetparallel,gothroughthebracingsequence,andthenscrewyourfeetintotheground,creatinganexternalrotationforce.You’llnoticethatyourshoescurve.Thisisyourfeetcomingintoanarch.Next,turnyourfeetoutslightlyandrepeattheprocess.Asyourfeetventureoutward,you’llnoticethatyoucan’tgeneratetorque,createanarch,oractivateyourglutes.

YouWon’tGetDraftedifYouHaveCollapsedArches…

WhileplayingfortheNFL,mygoodfriendJohnWelbourn,founderofCrossFitFootball,hadhisfeetobservedbyapodiatrist31times.Whywashechecked31times?Becauseanaviculardrop,orcollapsedarch,isagreatpredictorofACLtears.

Butt-AcuityTest

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Tobegin,gothroughthebracingsequencewithyourfeetasstraightaspossible,squeezingyourbuttashardasyoucan.Next,turnyourfeetoutanddothesamething.Whatyou’llnoticeisthatyoucan’tactivateyourglutestostabilizeyourpelvis,whichcreatesanunstablespine.

Thebutt-acuitytesthelpselucidatetherelationshipbetweenastraight-footstanceandyourabilitytoactivateyourglutes.Withyourfeetparallel,youcanmaximizetorqueandsqueezeyourbutttostabilizeyourpelvisinaneutralposition.However,ifyouturnyourfeetout,younotonlylosetheabilitytogeneratetorque,butalsoyoucan’tengageyourglutes,whichcreatesanunstablepelvicposition.

Asyouexperiencedduringthepushup,ifyoufailtocreatetorquethroughyourhandsoryou’reinapositioninwhichyoucan’tgeneratearotationalforce,yourribcagetilts.Asimilarthinghappensduringthesquat,butinsteadofyourribcage,yourpelvistilts.Ifyouhavezerotorque,youhavetocreatestabilitysomeotherway.Inthesquatit’screatedbythepelvismovingforward,whichisreallythemirroractionofyourribcagetiltingback.

Thisexplainswhysomanypeopleoverextendwhentheysquatandwhypeopleexperiencesomuchhorriblelowbackpain.Inalow-torqueenvironment—meaningtheirbodycan’tgenerateanystability—theydefaulttobone-on-bonestability,whichisthelumbar-spine-overextensionfault.

PatellarAlignment

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Togeneratethemostforceandtoavoidkneepain,yourkneecapandtheinsertionofthequadligamentonyourshinneedtobeasperpendicularaspossible.Whenyouturnyourfeetout,thequadligamentgetspulledoffaxis.That’swhatmyhandpositionsillustrate.Withyourfootstraight,yourkneecaptracksstraightupanddownoveryourquad,whichisoptimal.

BaseofSupporttestAnotherproblemwithturningyourfeetoutisthatyoulimityourbase

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ofsupport.Yougofromthefulllengthofyourfoottoabouthalf,compromisingforwardandbackwardbalanceandstability.Ifyousquatwithskisonyourfeet,forexample,youwouldneverfalloverforwardorbackward.Butifyouturnyourfeetout,youinstantlylosethatbalanceandstability.

Thisisanotherreasonthatyouseeathletes’kneestrackinginward.It’snotjustbecausetheyhavezerotorque;it’sbecausetheyhavezeroforwardandbackwardstability.Infact,whenyourfeetarestraight,yourkneesdon’ttrackasfarinwardevenwhenyoufailtocreatetorque(seetorquelesssquattest,seehere).ThislossofstabilitybecomesanevenbiggerissuewhenyouOlympiclift.

Forexample,sayyoureceiveasnatchalittlebitoutinfrontorbehindyourbody.Withyourfeetstraight,youcanadjustyourpositionbecauseyouhavealargebaseofsupport.Butifyourfeetareturnedout,regainingyourbalanceisdifficult.

Whenyourfootisstraightyouhavealargebaseofsupport.Whenyouturnyourfootout,however,youlosearound30percentofthelengthofyourfoot.

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Monster-WalkTestThemonsterwalkisacommonwarm-upexerciseinwhichyouput

abandaboveyourkneesandwalksidewayswhileinaquarterorhalfsquat.What’sinterestingisthatpeopledon’twalkwiththeirfeetangledoutwhentheydothisdrill;theirfeetarealwaysstraight.Whyisthat?Becauseitisimpossibletokeepyourkneesfromcollapsinginwardasyouwalklaterally.Toremainstable,youhavetomaintainapositionthatgivesyouthemoststability,whichisaccomplishedbykeepingyourfeetstraight.

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Wrapabandjustaboveyourknees,parallelyourfeet,andthenreachyourhamstringsandhipsback,loweringintoaquartersquat.Becauseyourfeetarestraight,youcangeneratemoretorqueanddriveyourkneesoutfarther,givingyoumorebalanceandstabilityasyousidestep.

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Whenyouattemptthisexercisewithanopenfootstance,youcan’tgenerateenoughtorquetodriveyourkneesout.Thebandliterallypullsyourkneestogether.Thismakesitdifficulttogetintoastablepositionandmaintainbalanceasyousidestep.

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Monster-SquatTestSquattingwithabandwrappedaroundyourkneesisanother

illuminatingtest.Again,whenyourfeetarestraight,it’seasiertogeneratetorqueanddriveyourkneesout.Themomentyouadoptaduckstanceandsquat,ontheotherhand,itbecomesalothardertodriveyourkneesout.Itjustfeelslikealessstable,weakposition.Andthebanddoesareallygoodjobofhighlightingthatfact.

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Withyourfeetparallel,it’seasiertocounterthepressureofthebandandsquatinagoodposition.

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Whenyousquatfromanopenfootstance,youcan’tgeneratesufficienttorqueanddriveyourkneesouttocountertheband’sresistance.

StableFootPositionTestThistesthelpstoillustratethatwithyourfeetstraight,youdon’tneed

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todriveyourkneesoutthatfartoachieveanklestability.However,themoreyouturnyourfootout,thefartheroutyouhavetodriveyourkneestoachievethatnaturalarchandstableankleposition,whichatacertainpointbecomesunattainable.

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Placeyourfootinaneutralpositionandthendriveyourkneeout.NoticethatIhavetopushmykneeoutonlyslightlytocreateanaturalarch.

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Next,turnyourfootoutandthendriveyourkneeoutuntilyourfootcomesintoanarch.Asyoucanseefromthephoto,youhavetodriveyourkneeoutalotfarthertoachievethatarch.

ExternalRotationTestThistestillustratesxstheamountofexternalrotationyoucancreate

atyourhipwithyourfeetparallel,aswellashowlimitedtherange-of-motioninyourhipiswithyourfeetturnedout.

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Sitinachair,positionyourfeetstraight,andpullyourfoottowardyouroppositehip.Thisisanexpressionofhipexternalrotation.

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Next,turnyourfootoutanddothesamething.Whatyouwillfindisthatyoucan’tliftyourfootashighorcreateasmuchexternalrotationatyourhip.

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Torqueless-SquatTest(Ankle-CollapseTest)Keepingyourfeetstraightlimitsend-rangevalguscollapse,while

turningthefeetoutincreasesvalguscollapse.Youcantestthisinoneoftwoways:Eithersquatwithyourfeetstraightandthenwiththemturnedoutwithoutcreatinganytorque,orsitonachairandsimplydriveyourkneeinwardwithyourfootstraightandthenagainwithyourfootturnedout.Thelattertestismucheasier,butyoushouldtrybothtoseehowtheyfeelandthenimaginebeinginthesepositionsunderaseriouslyheavyloadorwhilesprintingdownafieldandthenchangingdirections.

Thebottomlineisyouneedtobeabletosurviveabadposition,justincasetheloadistooheavyoryoumakeamechanicalormotor-controlerror.Ithappens.Butifyou’reinagoodposition,youcanatleastmitigatethenegativeoutcome.

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Whenyourfeetarestraight,youcankindofmitigatethevalgusforceonyourankleandkneewhenyoufailtocreatetorqueduringasquat.It’salsoeasiertokeepyourshinsverticalandmaintainbalancebecauseyouhavealargerbaseofsupport.

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Withyourfeetturnedout,youranklescollapsetoamuchgreaterdegree.Getintothisposition,andthesketchinessofthisvalgusforcewillbecomeimmediatelyapparent.

Ankle-CollapseTest

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Sitinachairwithyourtoespointedforwardandtrytocollapseyourarches.

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Next,turnyourfootoutandcollapseyourarch.Asyoucanseefromthephotos,it’samuchmoredramaticcollapse.

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CHAPTER5

MOVEMENTHIERARCHY

I’mbettingthatthisisyouandthatthisiswhatyouwant:Youwanttomoveefficiently.Youwanttoproducemoreforce.You

wanttomaximizepoweroutput.Youalsowanttoresolvepainandinjuryissues,orevenbetter,preventthem.

Todoallthis—asIsaidearlier—youneedtofocusonthreemovementprinciples:midlinestabilizationandorganization,onejointbody,andthelawsoftorque.Let’sconsidertwoquestionsfirst:

Canyoubraceyourspineinastable,well-organizedposition?

Doyouunderstandhowtoloadandcreatetorquethroughtheprimaryenginesofyourhipsandshoulders?

Simpleconcepts,right?Thehardpartisputtingthemtoworkinasafeandcontrolledenvironmentlikethegymsothatyoucangooutandapplythemwhereitmattersthemost,inplay,dance,sports,training,orcombat.

AsI’vealreadymentioned,learningastrength-and-conditioningsystemgivesyouauniversallanguageforhumanmovement.Thatis,ifyou’refluentinfull-rangefunctionalmovements—squatting,pressing,pulling,etc.—youhaveuniversalmodelsformovingsafelyandeffectively.

Forexample,ifyouunderstandtheprinciplesthatgovernadeadlift,

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youhaveembodiedtheknowledgetosafelyandefficientlypickanythingupofftheground.Ifyoucancorrectlyperformapush-pressorsquat,youunderstandhowtojumpandlandwithyourtorsoupright—likewhenyoureboundabasketball—withoutdestroyingyourknees.Ifyoucanstabilizeyourshouldersduringapull-up,youwillhavenotroublecreatingthatsamestableshoulderpositionwhileclimbingatreeorrockwall.

Buthere’sthecruxoftheproblem:Justbecauseyoucancompleteorperformfunctionalmovementsinthegymdoesn’tmeanyoucanapplythemsomewhereelse.Youcandoapull-upinthegym,forexample,butthatdoesn’tmeanyoucanclimbatree.However,ifyouunderstandwhatisgoingonwhenyoudoapull-up,it’seasytoclimbatreebecauseyoualreadyknowhowtocreatetorqueandtrunkstability.Soaslongasyouunderstandhowthemovementprinciplesworkandyoudevelopreproduciblemotor-controlpatterns,youhaveamodelforreconstitutingorganized,stable,andefficientpositionsinanyenvironment.Whetheryou’rewindsurfing,shooting,fighting,dancing,orplayingfootball,youhaveatransferabletemplateformovingthatisbothsafeandeffective.

Buthumanmovementiscomplex.Toingrainfunctionalmovementpatternsthathaveuniversalapplication,youneedanall-encompassingstrength-and-conditioningblueprintthattranslatestoallformsofhumanmovement.Inaddition,youneedamodelforidentifyingandresolvingdysfunctionalmovementpatterns,unstablepositions,andrange-of-motionrestrictionsthatkillathleticperformanceandincreasepotentialforinjuryandpain.

Themovementhierarchyservesasthisblueprint.It’sawaytocategorizemovementsothatyouhaveamodelfor:

Rehabbinganathleteaftersurgeryorinjury.Layeringmovementsandskillprogressions.Understandingmovementcomplexity.

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Illuminatingmovementerrors.Identifyingmobilityrestrictions.

SkillProgressionsandMovementComplexity

Yourbrainiswiredformovement,notmusculature.Itdoesn’tthinkquads;itdoesn’tthinkhamstrings.Itthinksmovement.However,westillneedtoteachpeoplehowtomovebecause,asIsaid,humanmovementiscomplex.Weteachkidshowtobrushtheirteeth,eventhoughputtingthehandtothefaceisanaturalmovement.Andweteachathleteshowtorun,deadlift,andsquatwithpropertechnique,eventhoughrunning,squatting,andpickingsomethingoffthegroundisinnate.Thetrickisteachingandlayeringmovementsandskillprogressionsinawaythatshortensthelearningcurve,acceleratesathleticperformance,andhighlightsweaknessesinmovementandmobility.

WhenIfirststartedthinkingaboutskillprogressionsandmovementcomplexity,Ilookedatitthrougharehabilitationlens.Iaskedmyself,HowdoIrebuildfunctionalmovementpatternsafterinjuryorsurgery?Morespecifically,howdoIlayermovementprogressionswithintheframeworkofstrength-and-conditioningthatwillinstillgood,transferablemotor-controlpatterning?

Here’swhatIdid:First,Iintroducedthethreemovementprinciples.Ithenappliedthemtobasic,scalablefull-rangemovementslikesquatting,deadlifting,pushups,pull-upsandsoforth.

Ifanathleteshowedphysicalcompetencywiththebasicmovements,Iwouldstarttochallengethestabilityofhispositionsbyaddingloadandmetabolicdemand,andthenbyintroducingmoreuprightpositions.Forexample,ifIhadanathletewhocouldbacksquatwithgoodform,Imightintroducethefrontsquatoroverheadsquat,orsimplyhavehimrunaroundtheblock—togethisheartrateup—andthen

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performmultiplebacksquatrepetitions.

DefaultMovementAsI’vesaidbefore,thepositionsthatyouassumeatworkorwhile

goingaboutyourlifewillimpactthewayyoumoveinthegym:Ifyouwalkaroundwithyourbackoverextended,chancesaregoodthatyouwilldefaultintothatsamepositionwhilesquatting.Theenvironmentalsoaffectsmovementefficiency.Forexample,lastyearInoticedthatmyoldestdaughter’sfirstgradeclassmatesstartedtoheel-strike(landingonyourheelislessthanoptimalwhenrunningandcanleadtoatonofproblems).Theydidn’tseemtodothisinkindergarten.Whathappened?

Well,theyhadbeenwearingcushionedshoesandsittinginachairlongenoughtocreateanadaptation,anditturnedintotheirdefaultmovementpattern.Thisiswhyit’ssoimportantanddifficulttogettotherootofmovementissues,andtakethetimetoreverseengineerpatternsthathavebeenhardwiredoveryearsofconditioning.Ifyousitinachair,youhavetospendextratimeworkingonyourposture.Ifyouwearhighheels,youhavetofocusonyourfootpositionandcalfmobility.Remember,biomechanicalpathologiesaretreatableatanytimeorstageofdevelopment.Butittakestime,consciousness,andatonofpractice.Itstartswithunderstandingthemovementprinciplesandthenpracticingandapplyingthemtoeveryfacetofyourlife.

Thefinalstepwastochallengetheathlete’smotor-controlandtesthismobility.IdidthisbyaddingaspeedelementandlayeringtransitionalmovementslikeOlympicliftsandburpees.WhatIrealizedisthatbysystematicallylayeringmovements,Icouldnotonlyrehabaninjuredathlete,butalsoprogressmovements—frombasictomoreadvancedexercises—forthenoviceoreliteathlete.Thisbasictemplate

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notonlyallowedmetoingraingood(andtransferable)movementpatterning,butalsotoilluminatecommonmovementfaultsandlimitationsinrange-of-motion.

I’llusethesquatasanexample.Sayyou’reteachinganathletehowtosquatandyounoticethathiskneescavein(valguskneefault,seehere)ashemovesintothebottomposition.Thisfaulttellsyouthateitherhedoesn’tunderstandhowtocorrectlyperformthesquat—tocreatetorquebyscrewinghisfeetintothegroundordrivinghiskneesout—orheisunabletogetintothecorrectpositionbecausehe’smissingrange-of-motionsomewhere.It’salsoanindicationthathewillexhibitthissamefaultduringmorecomplex,heavier-loadedmovements:ifanathleterollshiskneesinduringabody-weightsquat,chancesaregoodthatthissamefaultwillrearitsuglyheadwhenhejumpsandlands.It’snowondersomanymiddle-agedmengetinjuredplayingbasketball!

Theideaistoidentifymovementfaultsandmobilityrestrictionsinanenvironmentwheretheathlete’schancesofgettinghurtareminimized.Tomakecontinualimprovements,youneedtobeabletoscale,progress,andconstantlytestthatathlete’smotor-controlandmobility.Todothat,thecoachandtheathleteneedstounderstand“how”tocorrectlyperformthemovement,aswellas“why”somemovementsaremorecomplexthanothers.ImaginehavingsomeoneperformsnatchesearlyintheirACLsurgeryrehab.Thatwouldbesilly,ifnotsurreal.Similarly,youwouldn’tshowsomeoneafullsnatchwithoutfirstintroducinganoverheadsquatandsnatchbalance.

MovementMobilityTemplateWhetherit’savalguskneefaultoranothermovementerror,the

templateforteachingandcorrectingdysfunctionalpositionsandmovementpatternsisthesame:Prioritizetechnique(motor-control)first,andtheniftheathletecan’tphysicallygetintoagoodposition,

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usemobilitytoimprovepositionandfunction.

Technique:Alwaysaddressmotor-controlfirst.Makesureyouunderstandhowtocorrectlyperformthemovementandgetintotherightpositionwithoutmakingaloadsequencingerror(i.e.,failingtobraceorcreatetorque).

Mobility:Ifyouarephysicallyunabletoassumeastablepositionbecauseyouaremissingrange-of-motion(i.e.,youcan’tdriveyourkneesoutbecauseyourquadsaretight),thenaddressmobility,targetingtheareasthatarerestrictingyourmovement.

Inthetechniqueportionofthischapter,Ihighlightcommonfaultsassociatedwithspecifictrainingmovements.Toimproveyourunderstandingofhowthistemplateworks,Ioffertipsonhowtocorrectthemotor-controlerror.Ialsooffermobilityprescriptions.Ifyou’reanathlete,havingacoachhelpyouspotandcorrectthesefundamentalfaultsisideal.

It’simportanttonotethatthemobilityprescriptionsofferedarevagueduetothecomplexnatureoftissuerestriction.Everyathleteisdifferentandhasuniqueissuesthatcontributetoalimitedrange-of-motion.It’sasystemofsystems.Yourtightquadsmightpreventyoufromgettingyourkneesout,butthecausecouldalsobeyourtacked-downheelcords,tighthamstrings,orbrutallystiffadductors(tomentionafewpossibilities).Forthesereasons,themobilizationtargetareas,whichrefertosubsectioncontainedwithintheSystemschapter,aresimplytogetyoumovingintherightdirection.Itwilltaketimeandatonofexperimentingtogettothebottomofyourmobility

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restrictions.Ifthereareseveraltargetareaslisted,thebestapproachistosystematicallyaddresstheareasthatmightbelimitingyourrange-of-motionusingthetestandretestmodel.Tolearnmoreabouthowtotreatrange-of-motionrestrictions,visitchapter7,“TheSystems,”whichstartsonseehere.

Whetheryou’rerehabbingsomeone,progressingabeginner,orcoachinganeliteathlete,themovementhierarchyisauniversallyapplicabletemplatethatallowsyoutosystematicallyhighlightmotor-controlandrange-of-motionissues,aswellassafelyandeffectivelychallengetheathletewithmovementstimulusaimedatimprovingperformanceanderadicatingpain.

I’vebrokendownmovementsintothreecategoriesbasedonstabilizationandspeeddemands.It’simportanttorealizethatthemovementsfeaturedinthischapterjustscratchthesurfaceoftransferabletrainingexercisesthatyoucanandshouldimplement.Mygoalistoprovideyouwiththekeyingredientssothatyoucanstarttoconnectthedotsbetweenthemovementprinciplescoveredinthisbookandthefull-rangestrength-and-conditioningmovementsthatareperformedinthegym/lab.

Category1MovementsCategory1movementsrepresentbasicsquatting,pressing,and

pullingtechniques:airsquat,backsquat,frontsquat,overheadsquat,pushup,benchpress,overheadpress,anddeadlift.

Movementsthatfallintothiscategoryhaverelativelylowspeeddemands,expressnormalorfullrangesofmotion,andcloselyresembletheactionsofdailylife,likepickingsomethingupofftheground.Category1movementsallowyoutocreateandmaintaintorquethroughthefullrangeofthemovement.Forthesereasons,category1

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movements—specificallythesquat,deadlift,pushup,andstrict-press—servetwoprimarypurposes.First,theyenableyoutostarttolayerandinstillgoodmovementpracticesintomotorprograms.Second,theyserveastheprimarydiagnostictoolsforassessingmotor-controlandmobilitydysfunction.

Alloftheseexercisesshareacommonsequence:Theystartinapositionofhighstability(PHS)—meaningabraced-neutralpositionthatcanmaximizetorqueinthehipsand/orshoulders—andmaintainthatstablepositionthroughouttheentirerange-of-motion.

PositionofHighStability(PHS):Abraced,well-organizedpositionthatallowsyoutocreateandmaintainmaximumstabilitythroughyourhipsandshoulders.Connection:Maintainingatorsionforcethroughtheentirerange-of-motion.

Let’susetheairsquattodiscussthis.YoubegininaPHS(topposition),loweryourbodyintoasquat(bottomposition),andfinishthemovementinthesamePHS(topposition).Yougofromoneshape,toanothershape,backintotheoriginalshape.Becauseyourfeetremainincontactwiththegroundthroughouttheentiremovement,youcanmaintainatorsionforcethroughtheentirerangeofthemovement.Itisthistorsionforcethatkeepsyouconnectedtothemovement.

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Category2MovementsAswithcategory1movements,category2movementstakeyou

fromaPHStoaPHS.Butinsteadofmaintainingtorquethroughouttheentirerangeofthemovement,youinsertaspeedelement—jumpingandlanding,wallball,snatchbalance,running,rowing,etc.—betweenbeginningandend.

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Jumpingandlandingisaperfectexampleofthis.YoustartinaPHS,youremoveconnection(torque)asyoujumpoffthebox,andthenyouhavetospontaneouslystabilizeyourspine,screwyourfeetintotheground,anddriveyourkneesouttofinishinaPHS.Youstillstartandfinishinthesameposition,butbyremovingyourtorsionforceandaddingspeed—jumpingintheair—youincreasethemotor-controlandmobilitydemandsofthemovement.

Whatyouwillfindisthatitisalothardertohideweaknessesasyouprogressintocategory2movements.

Peoplecandisguisetheirmovementdysfunctionandmobilityrestrictionsbehindtheveilofcategory1movements,soyouhavetoconstantlychallengetheirmotor-controlandrange-of-motioncapacities.Forexample,youmightfindthatyoucanperform,say,asquatwithgoodform,butthemomentyoutakethatsquatpositiontoanelevatedplatformandjumpoffit,everythingunravels:feetturnout,ankles

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collapse,kneescaveinward,lumbarspineoverextends.Toimproveasanathlete,youhavetoworkveryhardtofind

weaknessesinyourmovementprofile.It’snotenoughtomovefast,liftheavy,orperformhigh-repetitionswithincategory1.Asyoumoveclosertotheactionsofsports,youneedtobeabletospontaneouslyarriveinasafeandstableposition.Yourtissuesarenotnormalunlessthey’recapableofmovingquicklywhileremainingstableatend-range.

Category3MovementsCategory3movementscloselyresembletheactionsofsports.This

meanschangingdirection:goingfromapulltoapush/press,cutting,jumpingandthenlandinginadifferentposition,etc.Theformaldefinitionofacategory3movementistostartinoneposition,removetheconnection(torque),andarriveinacompletelydifferentposition.Putanotherway,anathleteneedstobeabletospontaneouslygeneratestabilitywhilechangingpositionordirection.

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Oneofthemostdifficultandeasilyrecognizablecategory3movementsperformedinthegymisthesnatch.Asyoucanseefromthephotos,youstartinapullingposition,openyourhipsintofullextension,andthendropintothebottomofthesquatwithyourarmsoverhead.Asthebartravelsupward,thereisamomentof

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weightlessnesswhenyoulosetorquewiththegroundandthebar:Thisisthepositionoftransitionandwhereyouloseconnection(youmomentarilylosetorque).ReceivingtheweightinthebottomoftheoverheadsquatisyourPHS.Yougofromoneshape,whichisapositionoftransition(apullingposition),removetheconnection,andthenarriveinacompletelydifferentshape,intheoverheadsquat,orPHS.

Aswithcategory2movements,whenyouexposeathletesoryoustartimplementingthesefull-rangemovements,techniquefallsapart.Thesimplefactisthatthesechangesofdirectionareverychallenging.Youcan’tdisguisepoormovementpatternsorlimitedrangesofmotion.Andthat’sthegoal.Remember,toensurecontinualgrowth,youneedtohuntdownallyourmotor-controlandmobilityissues,exposethem,andthenworkonfixingthem.

Thebottomlineisthatyouneedtotraincategory1movementslikepowerlifts(squat,deadlift,benchpress)tolayerthefundamentalmovementprinciples.Butifyouwanttoimproveathleticismandreallyhighlightanathlete’sunderstandingofmidlinestabilizationandtorque,youneedtoexposehertocategory3movementslikeOlympiclifts.

Upright-TorsoDemandsTheorientationorverticalityofyourtorsoisanotherwayto

categorizecomplexmovementswithintheframeworkofthemovementhierarchy.It’sreallysimple:Themoreuprightthetorso,themoremotor-control,range-of-motion,andstabilizationrequiredtocarryoutthemovement.

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Thesquatvariationspresentperhapsthebestexamplesofhowanuprighttorsoincreasesthedifficultyofamovement.Forinstance,thebacksquatisthesimplestofthevariantsbecauseithasrelativelylowupright-torsodemands.Youcantiltyourtorsoslightlyforward,givingyourhips,hamstrings,andanklessomeroomtobreathe.Butifyouincreasetheverticalityofyourtorsointheformofafrontsquat,rightawayyouwillstarttoseeweaknessesinyourathleticprofile.Youwillhaveamuchhardertimekeepingyourbackflat,yourkneesout,andyourshinsperpendicular.Theoverheadsquatisthetoughestofthesquatiterationsbecauseyouhavetokeepyourtorsoperfectlyuprighttoavoiddefaultingintoanunfavorableposition.

Althougheachsquatvariationrequiresyoutostabilizethebarbellandorganizeyourshouldersinadifferentposition,theorientationofyourtorsoaddstothedifficultyofthelift.Evenhavinganathletedoahigh-barbacksquat(squatwiththetorsoupright)inplaceofalow-barbacksquat(squatwiththetorsotiltedforward)createsnewchallengesintermsofmotor-controlandmobility.

WhenIteachmyMovementandMobilitySeminars,Ihighlightthisconceptbyaskingthoseinattendancetogothroughathree-squatseries.

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First,Iaskthemtoperformabody-weightsquat.Ineverspecifywhatkindofsquat,justthattheysquatwiththeirbackflatandshinsvertical.Withoutfail,everyonealwaysshowsmeacloseiterationofanunweightedbacksquatbecauseit’stheeasiestofallthesquatsasyoucantiltyourtorsoforwardanddescendintothebottompositionwithoutcompromisingform.

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Next,I’llaskthemtoputtheirhandsbehindtheirheads,whichforcestheirtorsosintoamoreuprightposition,andsquatagain.Thisistheequivalentofgoingfromabacksquattoafrontsquat.Atthispoint,peoplewillstarttostruggletokeeptheirbacksflatandshinsvertical.Tostayintegrated,theyhavetoincreasetensionintheirtrunkanddrive

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theirkneesoutalittlebitfarthertocorrectlyexecutethemovement,resultinginalotmorefaults.

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ThelastthingI’llaskthemtodoissquatwiththeirarmslockedoverhead,whichisessentiallyanunweightedoverheadsquat.Andthisiswherepeoplestartdefaultingintosomeprettywonkypositionstokeeptheirtorsosupright,shinsvertical,andarmsoverhead.Obviously,youcanstilltiltyourtorsoforwardwhilekeepingyourhandsoverhead.However,togetthemostoutofthisexercise,youneedtoincreasetheverticalityofyourtorsowitheachsubsequentsquat.

Thisthree-squatseriesturnsintoareallysimplecategory1movementtemplateforspottingproblemsandchallengingtheathletewithhigherdegreesofmotor-controlandmobility.

Whetheryou’relayeringonexercisestorehabanathletepost-injuryoraftersurgery,ortryingtoexposerestrictionsinabeginneroreliteathlete’smobilityandtechnique,skillprogressionsandmovementcomplexitybecomeeasyifyouunderstandtheupright-torsodemandsprincipleandthemovementhierarchy.Youshouldbeabletoidentifybasicuniversalshapesofstability.Youshouldalsobeabletospotmovementfaultsandunderstandwhatitishappeningandknowhowtofixit.Finally,youshouldbeabletoteachandincorporatetransferable,full-rangestrength-and-conditioningmovementsinawaythatinstillsgoodmovementpatterningforathletesofallabilitylevels.

MWODFIGHTCLUBDRILLThegoalistoequipyouwiththeknowledgetocorrectmovement

faultsandaddressyourownrange-of-motionproblems.However,thatdoesn’tmeanyoudoitalone;havingsomeoneanalyzeyourmovementandkeepyouhonestiskey.You’rewaymorelikelytopayattentiontoyourfootpositionwhenyoustandandyourposturewhenyousitifsomeoneelseisholdingyouaccountable.Youneedacoach,andyouneedatrainingpartner,peoplewhounderstandthismaterialandwillcallyououtwhenyou’rehangingoutinlousypositionsor

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movingpoorly.Youneedsomeonewhowilloffertipsonhowtocorrecttheproblemandhelpprescribespecificmobilityremediesbasedonyourissues.IcallthistheMWODFightClubDrill.Theideaistomakeanagreement—whetheritiswithyourcoach,trainingpartner,kid,significantother,etc.—toalwaysbeinagoodposition.Youcan’trun,andyoucan’thide.

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CATEGORY1MOVEMENTS

AirSquat

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BoxSquat

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BackSquat

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FrontSquat

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OverheadSquat

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Deadlift

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Pushup

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Ring-Pushup

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BenchPress

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FloorPress

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Dip

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RingDip

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Strict-Press

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HandstandPushup

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Pull-Up

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Chin-Up

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AIRSQUATSquattingandwalking.Iftherearetwomovementsyoushouldn’t

takeforgranted,it’showtosquatandhowtowalk.Makeagooddecision.Masterbothmovements.

Thinkabouthowmanytimesyousitdownandstandup.Howmuchyouwalk.Walkandsquatwithcrappymechanicseverydayforyearsonendanditshouldn’tbemuchofastunnerthatyourkneesandbackglowwithchronicpainandadoctorstartsdescribingthemodernwondersofajointreplacement.

Don’tevengetmestartedonhowwalkingandsquattingpoorlywillgutathleticpotential.

Howapersonwalkswilltellyoualot.Thesquat,however,isthelookingglass.Afull-range,butt-to-anklesairsquatisanomnipotentdiagnostictoolforidentifyingproblemsandfixingthebrokenathlete.

InthissectionIwillbreakdownthesquatindetail,anddescribehowpoorsquattingmechanicsandmissingrangesofmotioncanleadtoback,hip,knee,andanklepain.Iwillalsodetailhowpoorsquattingmechanicscantransferovertorepetitive,moredynamicmovementssuchasrunningandjumping.Thebottomlineisthatifyouwanttooptimizeperformanceandescapepainandinjury,it’simperativethatyoulearnhowtosquatcorrectly.

Therearemanytypesofsquats:airsquat,boxsquat,backsquat,frontsquat,overheadsquat.We’lltakealookateach.Firstlet’stalkaboutthecriticalprinciplesatworkwithalltypesofsquatting.

PrinciplesofSquatting:SquatStance

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Ifyouaretryingtobreak1,200poundsforthesquat,awidestanceistheticket.ItwillallowyoutokeepyourtorsouprightandsquattheequivalentofaVolkswagen.Butifyou’reusingthesquatasanexercisetoimprovehealthandathleticperformance,youneedastancethatexpressesafullrange-of-motion,revealsproblems,andtransferstootherathleticmovements.

Formostpeople,positioningtheirfeetjustoutsidetheshoulderswillaccomplishthatgoal.Thisall-purposesquatstancehasuniversalityinsports—thinkofthereadypositionofthelinebacker,atennisplayer,orafighter’scombatstance.Fromthissamepositionyoucantacklemoreadvancedexercises—thefrontsquat,overheadsquat,andOlympiclifts—withouthavingtoadjustyourfeet.RemembertheMiyamotoMusashiquotethatIreferencedintheintroductiontothisbook:“Makeyourfightstanceyoureverydaystance;makeyoureverydaystanceyourfightstance.”

Makeyoursquatstanceyoureverydaystanceandmakeyoureverydaystanceyoursquatstance.

Here’sthedeal:Establishasquatstancethatbestfitsyourgoalsasanathleteandallowsyoutopracticegoodform.Personally,Imostlyuseanall-purposestance,butonoccasionexperimentwithawidestancetothrottlethestimulus.

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KeepShinsVerticalThistipisworththepriceofthisbook100timesover.Atleast.Keepyourshinsasverticalaspossiblewhenyoudescendandrise

outofthesquat.Verticalshinswillallowyoutochannelthepowerofyourhipsandhamstringsandconsequentlyunloadweightfromtheknees.Ifyoufailtokeepyourshinsverticalandyourkneeslurchforwardoutoveryourfeet,you’lllosepowerfromtheposteriorchainandincreasetheshearandtwistingforcestothesofttissueswithinthejoint,especiallytothecartilage,thepatellartendon,andtheACL.Notgood.Keepshinsverticalandexperiencemorepower.

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LoadYourHipsandHamstringsKeepingyourshinsverticalisonething.Youalsomustinitiatethe

squatbyloadingyourhipsandhamstrings.Youdothisbytiltingyourtorsoforwardanddrivingyourhamstringsback.Thiswillloadtherightmusclegroups.Itwillallowyoutohingeatthehipswithaflatbackandmaintainpropertorquethroughyourarmsandlegs.Itwillfortifyyourposturesoyoudon’tbreakatthelumbarspine.

Forexample,alotofathleteswillmistakenlykeeptheirchestupandreachtheirbuttbackasawaytokeeptheirshinsvertical,whichcausesanoverextensionfault(akaanteriorpelvictilt).Toavoidthis,thinkaboutsittingyourhamstringsbackasyouinitiatethemovement.Ifyouthinkaboutreachingyourbuttbackinstead,you’remorelikelytodefaultintoanoverextendedposition.

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DistributeWeightintheCenteroftheFootTocreateandmaintainmaximumtorque,imaginescrewingyour

feetintothegroundwithyourweightdistributedoverthecenterofyourfeet.Nottheballsofyourfeet,nottheheels,thecenterofyourfeet,with

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yourmassrightinfrontofyourankles.Peoplelearninghowtosquatwilloftenmistakenlyrollupontheballs

oftheirfeet.Thisstemsfromeitheralackoftechniqueormissingrange-of-motioninthequads.Orboth.Manycoachesliketotryandcuretheproblembyhavingabeginnershifthisweighttohisheels.Theproblemwiththisfixisthatitopensthedoortootherweight-distributionfaultsastheathletedevelopsinthefuture.Centeringyourweightonyourheelswillmakeitdifficulttocreatethetorquenecessaryforfullstability.Thishabitwilllikelytransfertoothermovementsaswell.ImaginetryingtomakeabigOlympicliftordunkabasketballwithyourweightonyourheels.It’snotgoingtohappen.

Centeryourweightinfrontofyouranklesandkeepyourentirefootincontactwiththeground.

CreateaStableShoulderThepositionofyourarmswillvarydependingonthesquatyou’re

doing.Regardless,alwayssetyourshouldersinastablepositionbycreatingforcefromexternalrotation.

Ifyou’resettingupforanairsquat,pullyourshouldersbackwhileturningyourthumbstowardtheinsideofyourbody.

Ifyou’resettingupforabarbelllift,screwyourhandsintothebar—yourrighthandclockwiseandyourleftcounterclockwise—asifyou

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weretryingtosnapthebarinhalf.Thisresultingtensionwillstabilizeyourshouldersandturnonthemusclesacrossyourupperback,resultinginabraced-neutralspine.Thisall-powerfulreadypositionbecomesmorecriticalthemoreweightyou’redealingwith.

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AirSquatSequence

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1. Tosetupforthesquat,establishyoursquatstancewithyourfeetstraight,somewherebetween5and12degrees.Onceaccomplished,gothroughthebracingsequence:Squeezeyourbutt,pullyourribcagedown,andgetyourbellytight.Withyourspinebracedinaneutralposition,screwyourfeetintothegroundasifyouweretryingtospreadthefloor.Next,setyourshouldersinastablepositionandtightenyourupperbackbyraisingyourarms,pullingyourshouldersback,andexternallyrotatingyourhandsslightly.Lookforwardtomaintainaneutralheadpositionandkeepyourweight

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centeredoverthefrontofyourankles.2. Reachyourhamstringsback—keepingyourshinsasvertical

aspossible—driveyourkneesoutlaterally,andstartloweringintothebottomposition.Tohelpmaintaintensionandmaximizetorque,thinkaboutpullingyourselfintothebottompositioninsteadofdroppingintothebottomposition.

3. Asyourhipcreasedropsbelowkneedepth,continuetodriveyourkneesoutlaterally,keepingyourshinsasverticalaspossible.Asyoureachfulldepth,youshouldfeelverystable.Inotherwords,thereshouldbenoslackinthesystem.Yourbackshouldbetight,yourkneesatthelimitsoftheirexternalrotationrange,andyourhipsatpeaktension.Note:Youmayneedtoadjustyourkneesslightlyforwardtoreachfulldepth.Thekeyistomaintainasmuchexternalrotationforceaspossiblebypushingyourkneesout.

4. Stillmakingaconsciousefforttodriveyourkneesoutandscrewyourfeetintotheground,pullyourshinsbacktoverticalandextendyourhipsandknees.Riseoutofthebottompositioninthesamewayyouentered:withyourspineneutral,kneesout,andshouldersandupperbacktight.Putsimply,it’sthesameasdescendingbutinthereverseorder.

5. Asyoustandup,reclaimastabletoppositionbysqueezingyourbutt.Thiswillsetyourpelvisinaneutralpositionandprepareyouforthenextmovementorrepetition.

KneeForwardFaultYousquatandyourkneesmoveforwardoutoveryourfeet.Wham!

Whathappened?It’susuallyatechniqueproblem—motor-control—andyoumaybefightingagainstbrutallytightmusclesinthethighsandhips.

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Motor-ControlFix:

Isolatethefirst6-inchesofthesquat.Focusoncreatingexternalrotationtorquebyscrewingyourfeetintothegroundandpressingyourkneesout.Initiatethesquatbysittingyourhamstringsback(loadyourhipsandhamstrings),keepingyourshinsasverticalaspossiblewhilecontinuingtoshoveyourkneesout.

MobilizationTargetAreas:

PosteriorHighChain(Glutes)AnteriorChain(HipandQuads)

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OverextensionSpinalFaultFailuretoorganizeyourspineinaneutralpositionwiththemuscles

ofyourbellytightislikepullingtheplugonacyborg.Youwillcollapseintoanoverextendedpositionasyouinitiatethesquat.Themomentyoulosecontrolofyourpelvis,stabilitythroughthechainislost.Screwingyourfeetintothegroundanddrivingyourkneesoutwardwon’tmatter.

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Powerwillbleedfromthesystem.Thisfaultisalsocharacterizedbyagrossreversalofthepelvisinthebottomposition(seebuttwinkfault,seehere).

Mostpeoplehaveenoughmobilitytoinitiatethefirst6-inchesofthesquatsocorrectingthisfaultbecomesalearningrelatedtask.However,ifyouranteriorhipstructuresarebrutallytight(anteriorhipcapsule,hipflexor,quads),youaremorelikelytodefaultintoanoverextendedpositiontofeedslacktoyourhipsystem.

Motor-ControlFix:

Isolatethefirst6-inchesofthesquat.Createexternalrotationtorquebyscrewingyourfeetintothegroundandshovingyourkneesout.Initiatethesquatbysittingyourhamstringsback.Keepyourshinsasverticalaspossiblewhilemaintainingexternalrotationtorque.

MobilizationTargetAreas:

AnteriorChain(HipandQuads)PosteriorHighChain(Glutes)PosteriorLowChain(Hamstrings)Trunk

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ValgusKneeFaultBeforeyoubeginasquat,youwanttotightenyourcoreandsqueeze

themusclesofyourbutt.Thiscreatesexternalrotationforceatthehip.Torque.Failuretocreatethisstabilitywillcauseyourkneestocavein.Thisiscalledvalguskneecollapse.Remember,ifyoufailtocreate

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torqueatthestartofasquat,yourbodywillhavetocreatestabilitysomewhereelse,whichisexpressedthroughthisfault.

Turningoutyourfeetpastthe12to15degreerangeincreasesyourvulnerabilitytothisproblem.Wideangledfeetcanalsomakeitdifficulttoproducetorquethatwillstabilizeyourknees.

Themotor-controlfixissimple:Screwyourfeetintothegroundinthetoppositionandfocusondrivingyourkneesoutasyoulowerintothebottomposition.Pastthe6-inchpoint,however,mobilityweaknessesintheankle,hips,andquadswillplayapart.

Insomecases,spottingtorquefaultsintheairsquatcanbedifficult,especiallyifsomeonehasfullhipandlegrange-of-motion.That’swhywealwayschallengethesemovementswithweight,speed,andhigh-repetitions.Challengethemovementsandthefaultswillbecomeapparent.

Motor-ControlFix:

Isolatethefirst6-inchesofthesquat.Createexternalrotationtorquebyscrewingyourfeetintothegroundandshovingyourkneesout.Initiatethesquatbysittingyourhamstringsback.Keepyourshinsasverticalaspossiblewhilemaintainingexternalrotationtorque.

MobilizationTargetAreas:

AnteriorChain(HipsandQuads)AnteriorLowChain(Hamstrings)PosteriorHighChain(Glutes)CalfandHeelCord

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ShoulderFaultIfyoudon’torganizeyourshouldersintoastable,externallyrotated

position,yourupperbackbecomessoftandroundsandyoucan’t

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maintainastablespine.Thisisusuallyasetuperror,causedbypeopleforgettingtosettheirshouldersbeforelaunchingintothemovement.Poormobilityintheshoulderscanalsoleadtothisfault.

Motor-ControlFix:

Windupyourshouldersintoastable,externallyrotatedposition.

MobilizationTargetAreas:

ThoracicSpineAnteriorShouldersandChestPosteriorShouldersandLat

OpenFootFaultIfyouglanceatthephotos,you’llnoticethatIsetmyfeetupat

optimalangles,butasIsinkintothesquat,myfeetspinapart.Thisfaultdumpstorqueandbleedsforceallovertheplace.Stabilitythroughoutthesystemdribblesaway.

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Lackofmobilityisusuallytheculprit—eithermissingrange-of-motionintheankleorhip,orthethighmusclesarejustwounduplikeatop.

Thisfaultcanalsohappenwhenyouputyourweightonyourheelsinsteadofsmackinthecenterofyourfeet.Screwyourfeetintothefloor.

Motor-ControlFix:

Distributeweightevenlybetweenyourheelandtheballofyourfoot.

MobilizationTargetAreas:

AnkleandPlantarSurfaceCalfandHeelCordAnteriorChain(HipsandQuads)MedialChain(Adductors)PosteriorHighChain(Glutes)

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Range-of-MotionSquatTests:Ruling

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OuttheAnkleWhenyoucan’tgetintoanidealpositionbecauseyou’remissing

keyrangesofmotion,youhavetoaskyourself:Whereistheproblem?Isitmyankle,quad,anteriorhip?Chancesareit’sasystemofsystems,meaningthatit’sacombinationoftighttissues.Thisiswhywetakeasystemsapproachtodealingwiththeseproblemsbyusingsimpleteststoruleoutspecificareasofthebody.

Forexample,theanklewallandpistoltestaretwowaystoseewhetherornotyouhavefullanklerange-of-motionorifyouaremissingcriticalcorners.What’sgreataboutthesetestsisyoudon’thavetomemorizetheanatomyorjointmeasurementofafullrange-of-motion.Allyouhavetodetermineiswhetheryoucanyougetintoapistolposition.Yesorno?

AnkleWallThepistoltestandanklewallbothtellyouifyouhavefullankle

range-of-motion,butmorespecifically,theanklewallletsyouknowwhereyouarecomingupshort.Forexample,sayyoulowerintothesquatwithyourfeettogether,keepingyourbackflatasyoudescend.Ifyou’remissinganklerange-of-motionyouwillliterallyhitawall,atwhichpointyouwilleitherloseyourbalance,causingyoutofallbackward,oryouwillcompensateintoaroundedposition.Ineithercase,themomentyouhitthewall,thatisthelimitofyouranklerange-of-motion.

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PistolTestThereisnothingthatwedoashumanbeingsthatrequiresmore

anklerange-of-motionthanbeinginthebottomofthesingle-legsquatposition(pistol).Ifyoucanlowerintothesquatwithyourbackflatandextendoneofyourlegsoutinfrontofyourbodywhilekeepingyourgroundedfootneutral,youhavefulldorsiflexionrange-of-motioninyourankle.

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LumbarReversalFault:TheButtWinkThebuttwinkfaultoccurswhenyourpelvistucksunderneathyour

bodynearthebottompositionofthesquat.Ifyoustartasquatbyreachingbackwithyourbuttandunlockingyourabs—overextendingthelumbarspine—yourfemurrunsintothetopofyourhipjointandliterallydrivesyourpelvisbacklikeaslow-motiontruckaccident.Thebuttwinkisthepelvisrealigningtoabetterposition.However,theoverallsystemthenbecomeshorriblyunstableandpoorlybraced.Thisisnotahappyplacetobe,especiallywithaloadedbarbellonyourshoulders.

Ifthisisyourproblem,here’stheplan:Youneedtocreateandmaintainmidlinestabilityandtorque.Ifyouhavetissuerestrictionsthatcompromiseyourmovement,reducethedepthofyoursquatandaddressyourposteriorchainandhamstringmobility.Remember,youneverwanttocompromisesafeformfordepth.

Motor-ControlFix:

Squeezeyourbuttandstabilizeyourspineinthetopposition.Initiatethesquatbydrivingyourhamstringsback,notyourbutt.Shoveyourkneesoutasfaraspossibleandscrewyourfeetintothegroundasyoulowerintothesquat.

MobilizationTargetAreas:

AnteriorChain(HipsandQuads)PosteriorHighChain(Glutes)PosteriorLowChain(Hamstrings)CalfandHeelCordTrunk

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KneeForwardFault:BottomPositionIt’simportanttomentionthataslightforwardtranslationofyour

kneeswillhappenasyoureachfulldepth.Thekeyistomakeaconsciousefforttodriveyourkneesoutandkeepyourshinsasverticalaspossibleaslongaspossible,toavoidlossofpositionandpower.

Ideally,anathletewillfighttomaintainaverticalshinforaslongaspossibleandwilluseadditionalkneeflexion—thekneemovingforward—toadjustforincreaseddepthofthesquatortomaximizetheplumblineuprightnessofthetorso.Asthekneemovesforward,thestabilizationdemandsatthehipbecomeuntenableandtheknee

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experiencessignificantshearforces.Whenyouhear,“Don’tsquatbelow90-degrees,it’sbadforyour

knees,”itmeansthatmostpeoplecan’thelpbutmovetheirkneesforwardoncetheydropbelowtheparallelmark.Thekneesmovingforwardisanightmareposition.It’sexposingthesofttissuesofyourkneestogardenscissors.Anditdoesn’tendthere;becausethesystemisnowsohorriblyscrewed,thekneestendtoremainforwardontheascentoutofthesquat.Nowyou’rejustmovementfaultroadkillandtheshearingforcescontinuetheirshreddingways.

Motor-ControlFix:

Loadyourhipsandhamstringsasyouinitiatethesquat.Keepyourshinsverticalaslongaspossible.Ifyourkneestranslateforwardinthebottomposition,pullyourkneesback,makingyourshinsasverticalaspossible,asyourisetothetopposition.Goupthesamewayyouwentdown.

MobilizationTargetAreas:

AnteriorChain(HipsandQuads)MedialChain(Adductors)PosteriorLowChain(Hamstrings)PosteriorHighChain(Glutes)

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HeadFaultAnybodywhohasplayedhighschoolfootballcanrelatetothiscue:

“Headup,chestup!”It’sanotherclassiccuethatcoachesusetocorrectorpreventanathletefromroundingforwardintoflexion.(Orcorrectingagoodmorningsquatfault—seegoodmorningsquatfault—strippersquat—seehere).Althoughtiltingyourheadbackwillhelpkeepyourtorsoupright,it’sexchangingonespinalfaultforanother:Insteadofroundingforwardintoaflexedposition,youdefaultintoagrosslyoverextendedposition.Whetherit’salearnedpattern,ingrainedfrombadcueing,oryoudon’tunderstandtherelationshipbetweenaneutralheadandspine,thesolutionissimple:don’tthrowyourheadback.

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Motor-ControlFix:

Don’tthrowyourheadback.Maintainaneutralspinalposition—seebracingchapter(seehere).

WalkingAndSteppingMechanicsWalkingMechanics

Walkingisacomplexmovement.Icouldspendalotoftimebreakingdownthejointpositionandphasesofwalking,butthatisbeyondthescopeofthisbook.Norisitnecessary.WhenIaddresswalkingwithmyathletesforexample,Ijusttellthemtokeeptheirfeetstraightandtheirspineneutral.It’sthatsimple.

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Ifyouturnoutyourfeetoutasyouwalk,yourankleswillcollapseintoanunstablepositionwitheverystep.Thisisamechanismforbunionsandalotofpeople’sfootandknee-relatedproblems.Andjustthinkofthenumberofdutycyclesyougothrough.Again,thekeyistogetorganizedbeforeyoustartmoving.Gothroughthebracingsequenceandfocusonkeepingyourfeetstraight.

SteppingMechanicsSteppingontoanelevatedplatformorwalkingupordownthe

stairssharesallthesameprinciplesassquatting.Thinkofitasasingle-leguprightsquat.Youwanttokeepyourtorsovertical,spineneutral,kneesout,andfeetarched(neutral).Thehigherthestep,themoreyouwillhavetohingefromthehip.Regardlessoftheheight,thekeytosuccessistokeepyourshinasverticalaspossible.

Whenpeoplehaveproblemswalkingupanddownstairsorsteppingontoabox,it’sbecausetheirkneeistranslatingforwardandtheirankleiscollapsinginward.It’stheequivalentofinitiatingasquatwithzerostability.There’snotorqueatthehip,sotheyoverextendandthedownstreamstructuresshiftintoawrenchedposition.The

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solutionissimple:Keepyourfootstraight,driveyourkneeout,andmaintainawell-organized,stabletrunk.

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BOXSQUATTheboxsquatisamovementthataveragepeopleperform

thousandsoftimesaweek.Everytimeyousitdownandgetupfromachair,toilet,orcouch,youperformacloseiterationofthissquat.

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AlthoughtheairsquatisthefirstmovementthatIteachtonoviceathletes—it’smywayoflayeringfundamentalsquatprinciples—mostpeopledon’thavethemobilitytosquattofulldepth(eventhoughit’ssomethingthateveryhumanbeingshouldbeabletodo).Ifsquattingbutttoheelsisnotaviableoption,positioningaboxatknee-levelorslightlyhigherisagreatwaytolayergoodsquatmechanics.

Unliketheairsquat,theboxsquatallowspeopletofixproblemsthattheymayormaynotbeawareof.Forexample,sayyou’restrugglingtoloadyourhipsandhamstringsandpullyourkneesbacktogetyourshinsvertical.Havingastabletargetlikeaboxorachairtoreachforisaneasywaytoreversekneeforwardfaultsandingrainfunctionalmovementpatterns.Inaddition,youcanfocusonspinalmechanicsandweightdistributioninthebottompositionwithoutworryingaboutfallingover.It’sasimplewaytoscaleoradjustthedepthofthesquatwithoutcompromisingform.

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1. Assumeyoursquatstance.Note:positionyourheelsafewinchesfromtheboxwithacornerangledbetweenyourlegs.Onceaccomplished,screwyourfeetintothegroundtocreatetorque,squeezeyourbutt,stabilizeyourmidline,andsetyourshouldersinastableposition.

2. Keepingyourshinsverticalandbackflat,sityourhamstringsbackandhingeforwardatthehips.

3. Loweryourbutttothebox,maintainingtensioninyourhipsandhamstringsandbackasyousityourbuttdown.

4. Driveoutofthebottompositionthemomentyourbutttouchesdown.

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5. Reestablishthetopposition.

StandingOutoftheBottomPositionWhenyouexecutetheboxsquatasanexercise,younever

completelyreleasetensioninyourhipsandhamstrings.Themomentyourbutttouchesdown,reversethesequencebystandingbackup.However,ifyou’rehavingtroubleinthebottomposition,pausingonaboxorchairisanexcellentwaytoworkonstandingupwithgoodmechanics.Itgivesyouanewstartposition,andallowsyoutofocusongettingyourshinsvertical,shovingyourkneesout,andkeepingyourbackflatasyouriseoutofthebottomposition.

Thisisthekey:Ifyoustartfromtheseatedposition,keepyourbellytightandreloadyourhipsandhamstringsbyhingingforwardatthehips,justasyouwouldwheninitiatingthesquat.

1. Sittingisjustaboxsquatwithalongpauseinthebottom

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position.Evenifyouremainseatedforanextendedperiodoftime,yourbackstaysflat,shinsvertical,andkneesout.

2.Whenyoustandup,reclaimtensionbyloadingyourhipsandhamstringsbyhingingforwardatthehips.

3. Keepingyourbackflat,shoveyourkneesoutandstandupjustasyouwouldwhenperformingasquat.

KneeForwardChairFaultWhenyourkneescomeforwardasyougetoutofachairit’susually

oneoftwothings:eitheryouarenotcomfortablecreatingtensioninyourhipsandhamstringsasyoustandup,oryouhaven’tcreatedsufficienttorque.Aswiththeairsquat,drivingyourkneesforwardoutofthebottompositionisprimarilyamotor-controlerror.

IfInoticethatanathlete’skneescomeforwardeverytimehesquatsoutofthebottomposition,I’llhavehimsittoaboxorchairandputmyhandinfrontofhisknee.Everytimehiskneetouchesmyhand,Ihavehimsitbacktotheboxandtryagain.Inadditiontoilluminatingthefault,thissimpletacticbringsconsciousnesstothemovement,dramaticallyreducingtheprobabilityofcommittingthiserror.

Motor-ControlFix:

Createtorquebyscrewingyourfeetintothegroundanddrivingyourkneesout.Hingeforwardwithaflatback,loadyourhipsandhamstrings,andgetyourshinsasverticalaspossible.

MobilizationTargetAreas:

PosteriorHighChain(Glutes)

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MedialChain(Adductors)AnteriorChain(HipsandQuads)PosteriorLowChain(Hamstrings)

OverextensionFaultAswiththekneeforwardfault,anoverextensionspinalerroris

almostalwaysamotor-controlissue.Asyoucanseefromthephotos,myspineflexesintheseatedposition(sameasthebuttwinkfault)andthenasIstandup,Iimmediatelydefaultintoanoverextendedposition.Oncemypelvisdumpsforward,mylumbarspinestabilizestheloadofmytorsoinsteadofmyhipsandhamstrings.MyshinsareverticalsoIsavedmykneesfromtheload,butItrashedmyspine.Notgood.Torectifythisproblem,sitdownwithabracedspineandkeepyourbelly

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tightwhileseated.Remember,youneedatleast20percenttensioninyourtrunktomaintainaneutralposture.

Motor-ControlFix:

Addressthebracingsequence.Getorganizedbeforesittingdownandkeepyourbellytightwhileinthebottomposition(seated).Hingeforwardatyourhipstoloadyourhamstringsandpullyourshinsverticalbeforestandingup.

BACKSQUATIt’sonethingtobeabletoairsquatandboxsquat,it’sanentirely

differentthingtosquatwithaweightonyourback.Spendadayatthe

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zooshoulderingyourthree-year-oldandyou’llknowwhatI’mtalkingabout.

Onceyouunderstandtheuniversallawsofsquattingandyou’vepracticedthemovementwiththeairandboxsquat,youneedtouptheanteonyourpositionsandaddload.Withadditionalweightonyourtorsoandhips,smallerrorsthatmaygounnoticedintheairsquatandboxsquatbecomeobvious,makingitanotherwaytodiagnosepoormovementpatterns.Notonlythat,addingabarbelltotheequationchangestheleveloftrunkstiffnessandtorsionforcethatisappliedtothemovement,whichtranslatestomorecomplexactions.

Thisistheidea:Ifyou’reairsquattingyoumightbemanaging30to40percenttorqueandtensionlevels.Whilethisisgreatforsimpletasks,thestabilizationdemandsdon’ttransfertomoredynamicmovements.Forexample,jumpingandlandingorsquattingwithaheavyloadrequiresmuchhigherlevelsoftrunkstiffnessandtorsionforce.Ifyouneverchallengeyoursetupandyourmovementwithlargerloads,generatinghigherlevelsofforceisdifficult.

Thebacksquatinvolvesalotofcomplexsteps:Takethebarbelloutoftherack,walkbackandassumeasquatstance,executethemovement,walkforward,re-racktheweight.Ittakesskill,practice,andrazorsharpfocustoperformeachstepcorrectly.Toingrainthecorrectmovementpatterningandreduceerrors,it’simportantthatyougothroughthesameload-ordersequence.Theideaistominimizethevariabilityofyourmovementsothatyoucanpreservethequalityofyourpositionwitheachtransitorystep.Ifyoutakethebaroutoftherackseventeendifferentways,you’regoingtostartyoursquatseventeendifferentways.

Thisisnottosaythatyoushouldn’tchangethebarpositionorchangeyoursquatstancefromtimetotime.Thosechangesarefine—justbesuretopracticethesamestep-by-stepsetupeverytimeyoulift.Ifyoustepbackwithyourleftfootfirst,thendothateverysingletime.Thatway,whenyou’retired,understress,orincompetition,youdon’t

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makefundamentalmistakesbecauseyou’veingrainedthesamemotorpatternoverandoveragain.It’sinstinctual.

Toshortenyourlearningcurve,Ibrokedownthebacksquatintothreephases:liftout(takingthebarbelloutoftherack),walkingback,andthensquatting.It’sworthmentioningthattheliftoutandwalkbackareuniversalstepsusedinliftsthatrequireyoutotakeabarbelloutoftherack—thefrontsquat,overheadsquat,strict-press,push-press,push-jerk,split-jerk.

Phase1:LiftOut_(The6-InchSquat)Anytimeyoutakeabarbelloutofarack,youhavetosetyour

shouldersandgetyourbellytightbeforeaddingaloadtoyourspine.It’saperfectexampleofthetunnelconcept:Ifyoutakethebaroutoftherackandyourspineisdisorganized,oryourhipsareinabadposition,it’simpossibletoreclaimagoodposition.

Thefirstphase,whichisessentiallya6-inchverticalsquat,setsthetonefortherestofthelift.Mostinjuriesandmissedliftsrelatebacktoerrorsmadeinthisphase,soit’simperativethatit’sdoneright.Ifyoudon’tperformagoodliftout,resetthebarandstartfromscratch.Additionally,makesuretosettheracktoaheightthatallowsforagoodliftout,whichisroughlychestlevel.

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Phase2:WalkBackWalkingwithasignificantweightonyourbackisatrickyendeavor.

Thisiswhytheliftoutissoimportant;itsetsuptheefficacyofthewalkback.Ifyouliftoutwithadisorganizedspine,walkingbackisonlygoingtomakeyourbadpositionworse.

Topreventthis,executeagoodliftoutandwalkbackinthesamepatterneverytimeyoubacksquat.Forexample,afterIlifttheweightoutoftherack,Ialwaysstepbackwithmyleftfoot,stepbackwithmyrightfoot,andthenestablishmysquatstance.Thestepsareshortanddeliberate.Don’twalktenfeetfromtherack,lookdownatyourfeetasyouestablishyourstance,ordoanythingthatwillcompromisetrunkandupperbackstiffness.

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Phase3:SquatAfteryou’vetakentheweightoutoftherack,walkedback,and

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establishedyoursquatstance,you’rereadytoperformthethirdpieceofthemovementsequence,whichisthesquat.Asidefrommanagingaheavierloadandorganizingyourarmsinadifferentposition,thebacksquatisperformedinthesamemannerastheairsquat.

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JesseBurdick’s“BackSquat”ShelfTest

Thereareclearlymanypossiblepositionsforthebaronyourback,butallwillbeultimatelycategorizedaslowbarorhighbar.Thelowbarbacksquat(performedinamoreathleticstance,notawidepowerlifterstance)allowsyoutotiltyourtorsoforwardandloadtensioninyourposteriorchain(hamstringsandhips).Thehighbarbacksquatrequiresamoreuprighttorsoandshiftsmoredemandontoyourquadriceps.Theformeristypicalofmostpowerlifters

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(althoughtheonlywaytosupport1000-pluspoundsonyourbackiswithanuprighttorso),whilethelatteriscommonwithOlympiclifters.Whileit’sgoodtolearnandpracticebothvariations,you’reprobablygoingtogravitatetowardoneratherthantheother,whichisfineaslongasyoucanperformboth.

Thebestbacksquattersintheworldwilladoptamore“low-ish”positionforthebarduringtheirsquatting.Thekeyistofindacomfortableandtightpositionforthebarbellonyourupperback.Tofindthesweetspot,performthissimpletest:

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PositionaPVCpipeorbarbellonyourbackwithyourhandsspacedfarenoughapartsothatyoucangetyourwristsverticalandyourelbowsunderneaththebar.Then,slidethebarupanddownthemeatofyourupperback(thoracicspine)andshoulders(deltoids,scapula)tofindthetightestposition.Forsomethatmightbeahighbarpositionwhileforothersalowbarposition.(Formostpeople,that’sjustabovethescapulaandonthedeltoids.)Youdon’twantittoohighonyourneckaboveyourtraps(cervicalspine)orbelowthemeatofyourexternalrotators(backofyourshoulders).Remember,youshouldhaveenoughrange-of-motiontoplacethebaranywhere.But,whenitcomestimetohaveasquat-offdancefight,adoptthebestandmosteffectivepositionforyou.

HighBarBackSquatIfyou’rejustlearninghowtobacksquat,stickingwitheitherthelow

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barorhighbarvariationiswhatIrecommend.However,fortheintermediategeneralistathlete,there’snoreasonnottolearnhowtobacksquatwiththebarindifferentpositions.Infact,ifyoufallintothatcategory,youshouldswitchyourstance,changethepositioningofthebar,andchangethethicknessandweightofthebaroften.

Remember:Strength-and-conditioningisatoolforlearningandlayeringcomplexmovementpatternsinacontrolledenvironment.Withthebarhigheronyourback,youhavetopositionyourtorsoinaslightlydifferentmanner,providingacompletelydifferentsquatstimulus.Putsimply,thisgivesyouabrandnewmotorpatterntosolve.Unlikethelowbarbacksquat,whichallowsyoutoloadyourhipsandhamstringsanddropyourtorsoslightlyforward,thehighbarbacksquatforcesyourtorsoupright,loadsmoreweightontoyourquads,andincreasesrange-of-motiondemandsonyourhipandankles.You’reabidingbythesameprinciples,butnowyou’reforcedtoadapttoanewposition—seeMarkBell’sUnderloadingMethod.

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MarkBell’sUnderloadingMethodUnderloadingisaconceptthatMarkBell—eliteAmerican

powerlifterandsupercoach—usestotrainathletesbyintroducingnewpositions.

Here’sanexample:sayyou’retryingtogetstrongerwiththedeadlift.Ratherthanaddweight,increasethespeedofthelift,ormanipulatethesetandrepscheme,hewillchallengerange-of-motionorposition.Hedoesthisbymakingyoupullfromadeficit,changingthebarposition,changingyourgrip,orchangingthebartype.

Withoutaddinganyadditionalload,heincreasesthedifficultyofthemovement.Thisisacleverwaytohelpthelifterprogresswithouthavingtomaketheweightheavier.It’salsoagreatwaytoteach

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peoplehowtoapplytherulesofmovementandtheload-ordersequenceforamovementinanewposition.Itbuildsanathletewhocanadapttonewpositionsandquicklyunderstandwhenthey’reinabadposition,andwhattheyneedtodotoadjust.

GripFault(BrokenattheWrist)Ifyou’remissinginternalrotationinyourshouldersormissing

extensioninyourthoracicspine,youlosetheabilitytopullyourshouldersbackandbraceyourspineinaneutralposition.Asyoucanseefromthephotos,thisischaracterizedbyroundingforwardintoaflexedpositionandbreakingatthewrists.Ifyou’renotsupportingtheweightwithyourshouldersandwristsinagoodposition,yourelbowsenduptakingthefullbluntoftheload.Experiencingmurderouselbowpainwhenbacksquatting?Thismightbetheproblem.

Motor-ControlFix:

Findtheshelfofyourupperback—seeJesseBurdick’sShelfTest,seehere—andmakesureyourwristsarestraightandyourelbowsarepositionedunderneathorjustbehindthebar.Pressyourheadbackintothebartocreateaneutralupperback.Ifyou’remissingrange-of-motion,adjustyourgripbyslidingyourhandsoutuntilyoucangetyourwristsinlinewithyourarm.

MobilizationTargetAreas:

ThoracicSpine

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AnteriorShouldersandChestPosteriorShouldersandLatsDownstreamArm(ElbowandWrist)

GripFault(ElbowsHigh)Liftingyourelbowsandpressingthebarintoyourupperbackis

anothercommongripfaultthatischaracterizedbypoorshoulderandthoracicmobility.Aswiththepreviousgripfault,failingtocreateastablebarbellplatformforcesyouintoaforwardflexedposition,placesstrainonyourelbows,andopensthedoortoothermovementerrorsdowntheline.Note:thisfaultisnotlimitedtoathleteswithpoormobility.Alotofpeoplemistakenlyelevatetheirelbowsinanattempttocreatetensionin

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theirupperback.Thisissimplyamotor-controlerrorthatneedstobeaddressedinthesetup.

Motor-ControlFix:

Findtheshelfofyourupperback—seeJesseBurdick’sShelfTesthere—andmakesureyourwristsarestraightandyourelbowsarepositionedunderneathorjustbehindthebar.Pressyourheadbackintothebartocreateaneutralupperback.Ifyou’remissingrange-of-motion,adjustyourgripbyslidingyourhandsoutuntilyoucangetyourwristsinlinewithyourarm.

MobilizationTargetAreas:

ThoracicSpineAnteriorShouldersandChestPosteriorShouldersandLatsDownstreamArm(ElbowandWrist)

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HeadFault(CheckingStance)Lookingdowntochecktheorientationofyourfeetissomethingthat

coachestellbeginnerstodowhilewarmingup.Andwithgoodreason:Ifthepositioningofyourfeetisdifferent—onefootisturnedoutmorethantheother—itwreakshavocwithyourabilitytogeneratepowerandcreatesanunevenforceacrossyourspine.Whathappens?Thebody

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simplyshutsdown.Whilethisisnotabigdealintheearlystagesofdevelopmentwhentheweightislight,itingrainsabadhabitthatwillinevitablycausebreaksinspinalposition.Thisiswhyit’ssoimportanttohavedefinedmotorpatterns—meaningyoustepbackthesamewayintothesamestanceeverysingletime—sothatyoudon’thavetosacrificeneckpositiontolookdown.

Motor-ControlFix:

Whenyou’refirstlearninghowtosquatandwalkback,trynottoexaggeratelookingdown.Walkbackusingthesamesequenceeverysingletimeandpracticewithalightloaduntilyoufeelcomfortable.

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GoodMorningSquatFault(StripperFault)

Wealsocallthisthestripperfault.It’scharacterizedbyshootingyourhipsupandextendingyourlegsoutofthebottomposition.Itoccurswhenthereisnotenoughexternalrotationtorqueandyoudon’tfeelstableinthebottomposition,soyouraiseyourhipsandhamstringsasawaytosupporttheload.

Withouttorque,keepingyourbackandhipconnectedthroughoutthemovementisimpossible.Asaresult,youhingeatthelumbarspineasifitwereahipjointandusethestrengthofyourbacktocompletethemovement.

Again,ifyouhavegoodmotor-controlpatterningandthestrengthtohandletheload,yourpositionwon’tchange:You’llgoupthesamewayyouwentdown.Ifyoustarttocompensate,stopandhaveyourspotterassistthemovementorbailoutfromunderneaththebar.(Note:Dumpingweightoffafailedliftisacomplextaskthatyoushouldlearnbeforehandlinglargeloads.)Thisiseasiertoseewiththedeadliftbecauseifyoufailthere’snochangeinspinalposition.Youdon’twormaround,collapseforward,orlookup;youjuststopordroptheweight.That’sit.

Motor-ControlFix:

Thisisverycommonwithathleteswhosquatwiththeirfeetturnedout,somakesureyourfeetarestraighttoallowformaximumtorsionforce.Createandmaintaintorquethroughrange.Thinkaboutscrewingyourfeetintotheground,shovingyourkneesout,andpullingyourselfintothebottomposition.

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FRONTSQUATImaginepickingupakegofbeerandloweringitbackdowntothe

ground.Canyoudothatwithoutrippingapartyourkneesorback?Ifyouknowhowtofrontsquat,yes,youcan.

Liftingakegofbeer,acouch,abagofcharcoal,yourkid:Mostlifting-relatedtasksthatweperformonadailybasisrequirepickingsomethinguporloweringsomethingtothegroundwiththeloadsupportedinthefrontofthebody.What’smore,themajorityofthesetasksrequirethetorsotoremainupright.Thefrontsquatisagreat

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exampleofagymmovementthattransferstothetasksofdailylife.Thefrontsquatwillferretoutshortagesinshoulder,hip,quad,and

anklerange-of-motion—weaknessesanathletemaybeabletohideduringtheairorbacksquat.Inanairorbacksquat,theathletecantilthischestforwardandreachhishipsfartherback,givingthehips,hamstrings,andanklessomebreathingroom.Theupright-torsodemandsofthefrontsquatwillrevealthesemobilitylimitationsand,onceaddressed,presentopportunitiesforsnaggingmoreperformance.

Thefrontsquatisaprogressiontocategory3movements,specificallythecleanandjerk—pullingaweightfromthegroundtoshoulderlevelinonemovementandthenpressingtheweightoverhead.

FrontRackPositionWhetheryoureceivethebarinthecleanortakeitoutofarack,the

priorityisthesame:Organizeyourshouldersintoastablepositionbycreatingexternalrotationtorquewithyourarms.Failuretodothisresultsinaroundedupperback.Upperbacktensionandexternalrotationtorquearewhatyou’reafter.Gripistheplacetostart.

Theconventionalmethodforestablishinganidealgripistomeasureathumb’sdistancefromyourhipbone.Asyoucanseefromthephotos,raisingyourarmsfromthisspotcancauseyourshoulderstointernallyrotateandtheelbowstoflareout,leavingyouunsecured.Abetterbetistoalignyourwristswithyourelbowstobuildasupportiveplatform.

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Inmostcases,whenyouusetheconventionalfrontracksetupmethodtofindyourgrip,itforcesyouintoacompensatedposition.Asyoucansee,mygripistoonarrow,makingitimpossibletogetmyelbowsinlinewithmywrists,whichisnecessarytosupporttheloadandcreateexternalrotationtorque.

Thisishowyoudoit.Turnyourpalmtowardthefrontofyourbody,curlyourhandtoyourshoulder,raiseyourelbowtoa90-degreeangle,andthenflipyourpalmtowardthesky.(Sometimesit’shelpfultohaveaSuperfriendgiveyouanassistbydirectlymanipulatingyouintothisposition).Youmayrequireadashoffine-tuning,butthistechniquewillstarttogetyoudialedinongripwidth.

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Ifyouflexyourarmwithyourpalmforward(externallyrotatedposition),yourelbowwilldeviateouttotheside,puttingthewristinlinewiththeelbow.Thisalsosetsyourshouldersinastableposition,allowingyoutomaximizetorque.Aswithyoursquatstance,youmayhavetotinkeraroundtofindthemostcomfortableandstableposition.Inmostcases,theseadjustmentsaremadebasedonarmlengthandshouldermobility.Note:Foramoredetaileddescriptionoftheliftoutandwalkback,refertothesimilarphasesinthebacksquatsection(seehere).

Phase1:LiftOut

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Phase2:WalkBack

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Phase3:FrontSquat

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NarrowGripFault(ElbowsOut)Ifyourwristsarepositionedtotheinsideofyourshouldersinthe

frontrack,it’sablindinggiveawaythatyourshouldersareaboutasstableasuranium235.Asyoucanseefromthephotos,Diane’selbowsflareouttotheside,unloadingtonsofforceonherwrists.That’swhenitallcrumbles.Theshouldersinternallyrotateandshecannolonger

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createtensioninherupperback.Ifthisiswhat’shappeningtoyou,don’tbeshell-shockedwhenyouhavetobailonliftsbecauseyourwristsfeellikethey’vebeenchoppedatwithadullaxe.

Moralofthestory:Youcan’tmanageaheavyloadormaintainanuprighttorsounlessyourwristsareinlinewithyourelbows.

Themotor-controlfixforthisissueissimple:Slideyourhandsoutandaddressthestableshoulderfrontracksetup.Iftheproblemcan’tbesolvedwithmotor-control,it’spossiblethatyou’remissingthoracicextension(upperbackflat),internalrotationofyourshoulders,andflexionandexternalrotationofyourshoulder.

Motor-ControlFix:

Addressfrontrackmechanicsandgripposition—seestableshoulderfrontracksetup(seehere).

MobilizationTargetAreas:

ThoracicSpineAnteriorShouldersandChestPosteriorShouldersandLatsDownstreamArm(ElbowandWrist)

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CrossArmFaultThecrossarmfrontrackpositionisaclassicbodybuildersetupto

thefrontsquat.Withyourarmscrossedinfrontofyourbody,youcancreateaplatformforthebarwithoutchallengingshoulderrange-of-motion.Thismakesforaneasierfrontrackposition.Althoughthisvariationstillgivesyouafrontsquatstimulus,itcompromisesyour

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shoulderpositioninganddoesn’ttransfertomoredynamiclifts.Bodybuilderstypicallydon’tperformOlympicliftingvariations,sothefactthatit’snotatransferableexercisemightnotmatter.However,notbeingabletocreatetorqueoffthebarwillalwayspresentproblems.Yourshoulderswillinternallyrotateandyourupperbackwillroundforward,makingitdifficulttoachieveaneutralpositionunderheavyloads.

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ChestForwardFaultWhenyourelbowsdropandyourchesttranslatesforwardinthe

squat,it’sanindicationthata)youfailedtocreatetorqueinyourhipsandshoulders,creatinganuntenablefrontrackposition,orb)youaremissingrange-of-motioninoneorallthefollowingareas:shoulder(flexionandexternalrotation),elbow(flexion),wrist(extension),thoracicspine(extension),hip(externalrotation),andankle(dorsiflexion).

Motor-ControlFix:

Addressfrontrackmechanicsandgripposition—seestableshoulderfrontracksetup(seehere).Createandmaintainexternalrotationtorqueinyourshouldersandhips.

MobilizationTargetAreas:FrontRack

ThoracicSpineAnteriorShouldersandChestPosteriorShouldersandLatDownstreamArm(ElbowandWrist)

Squat

AnteriorChain(HipsandQuads)PosteriorHighChain(Hamstrings)CalfandHeelCord

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MedialChain(Adductors)

“ElbowsUp!”Tellingathletestogettheirelbowsupduringafrontsquatorclean

isnotgoingtofixtheposition.Itmightpreventamissedlift,butitwillnotpreventfaults.Theonlywaytocorrecttheproblemistosystematicallyaddresstheissue:Aretheycreatingenoughtorquetomaintainanuprighttorso?Cantheyachieveagoodfrontrackposition?Cantheysquattofulldepthwiththeirtorsoupright?Ifanathletemissesthelift,meaninghedropstheweight,it’sprobablyacombinationofabadrackandmissingrange-of-motioninhishipsandankles.However,ifhehasagoodrackposition,hecancome

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forwardalittlebitwithoutdroppinghisweightbecausehecankeephiselbowshighandmaintainarigidupperbackposition.

OVERHEADSQUATWhenitcomestomakingtheinvisiblevisible,theoverheadsquat

willsmokeoutthetruth.It’sthemostchallengingofthesquatiterations.Inthefrontsquatyouholdthebarbellinfrontofyourbody.Intheoverheadsquat,youstabilizethebaroveryourhead.Nothingwilltestyourabilitytocreateastabletrunk,generatetorque,orrevealyourrange-of-motionliketheoverheadsquat.Inthesamefashionthatthefrontsquatrevealsweaknessesthatcanbehiddenwithinabacksquat,theoverheadsquattrumpsthefrontsquatasadiagnostictool.Variousdisguisesofmotor-controlfaultsormobilityrestrictionswillbescorchedawaywhenyouopenupthefurnacedooroftheoverheadsquat.

Let’slightthisupwithanexample:Sayyou’remissingabitofexternalrotationinthehipsanddorsiflexionintheankles.Doingafrontsquat,youcompensatebytiltingyourtorsoslightlyforward.Yourfrontrackisgood,yourspineisrigid,anddespitethemissingrangesyoucanexecutethefrontsquat.Buttakethisshowdowntheroadtotheoverheadsquatandthingsunravel.Tiltthetorsoofflineinthebottompositionoftheoverheadsquatandtheshouldersdestabilizeandunlock,causingthebarbellloadtoswayprecariouslyabovelikeananvilinaWileE.Coyotetrap.

Ifyoucanoverheadsquatwithexceptionaltechnique,itshowsthatyounotonlyunderstandthefundamentalprinciplesofbracingandtorque,butyoualsohavefullrange-of-motioninyourshoulders,hips,andankles.

ThisiswhytheoverheadsquatwithaPVCpipeissuchapopular

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assessmenttool.Withintwoseconds,agoodcoachcanseespotmotor-controlproblemsandmobilityrestrictions.

Aswithallmovements,thekeyistobecomecompetentwiththemovementunderlightloads(likeaPVCpipeoremptybarbell),andthenincreasetheweightorworkoutputtotestyourabilitytomaintaingoodformunderincreaseddemand.

Note:Althoughtheoverheadsquatretainsallthesamepreliminaryphasesofthebacksquatandfrontsquat—liftingoutoftherackandwalkingtheloadback—beforeyoubegintheliftyouneedtopowertheloadupintotheoverheadposition.Todothisyoucaneitherpush-pressorpush-jerktheweight.Thepush-press(dipanddrive)isfineforliftinglightweight.Butformoretaxingloadsorforworkoutswithmultiplereps,thepush-jerkisthepreferredmethodbecauseitcostsyoulessenergy.

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ShoulderShrugFaultAlotofpeoplewillmistakenlyshrugtheirshoulderstotheirearsin

anattempttocreateastableposition.Shruggingyourshouldersisanotheroneofthepointlesscuesthatcoacheshavebeentellingtheirathletestodoforyears.Theonlywaytostabilizeyourshouldersinagoodpositionistocreateexternalrotationtorque,whichiscuedwitharmpitsforward.It’sthatsimple.Tellingsomeonetopresstheir

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shouldersuptotheirearswillcausethemtointernallyrotateintoanunstableposition.

Motor-ControlFix:

Createtorqueoffthebar,keepingyourwristsinaneutralposition,andexternallyrotateyourarmpitsforward.Makesurethebarisaligneddirectlyoveryourcenterofmass.

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UnstableShoulderFault(BentElbow)Ifyoucan’tlockyourarmsoutoverhead,it’sanindicationthatyoua)

don’tunderstandhowtocreateastableshoulderpositionorb)youaremissinginternalrotationintheshoulder.Bendingyourelbowsinternallyrotatesyourarms,whichunloadstensioninyourshoulders,lats,andupperback.Whilethiscompensationallowsyoutogetoverhead,itputsyourshouldersinanunstableposition,creatingatoxicmotorpatternthatwillleakpoisonintopullingmovementslikethepull-up,press,anddeadlift.Powerislostbythemetrictonandthisfaultopensthedoortoelbowinjuryandpain.

Motor-ControlFix:

Createtorqueoffthebar,keepingyourwristinaneutralposition,externallyrotateyourarmpitsforward,andlockoutyourelbows.

MobilizationTargetAreas:

ThoracicSpinePosteriorShouldersandLatsAnteriorShouldersandChestFirstRibMobilization

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GripFaultWristpainisacommoncomplaintassociatedwiththeoverhead

squat.Thisisduetoafaultygrip.Asyoucanseefromthephoto,whenyourhandsarebentback,yourfingershavetosupporttheload,placing

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severestressonyourwrists.Inmostcases,athleteswilldefaultintothisgrippositioniftheyaremissingshoulderrange-of-motion.Unabletopulltheirshouldersintoanidealpositionastheypressoverhead,theywillthrowtheirwristsbacktobalancethebaroverthecenteroftheirbody.Inadditiontoinvitingwristpain,thisbrokenwristgripmakesitdifficulttocreatetorqueoffthebar,compromisingpowerandstability.

Motor-ControlFix:

Positionthebarinthecenterofyourpalmsandkeepyourwristsinaneutralposition(straight).Makesurethebariscenteredoveryourhipsandshoulders.

MobilizationTargetAreas:

ThoracicSpinePosteriorShouldersandLatsAnteriorShouldersandChestFirstRibMobilization

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ChestForwardFaultIfyourchestdriftsforward—whetheryou’remissingrange-of-

motionoryoufailedtosetyourshouldersinagoodposition—yourshoulderswillunlocksothatyoucanmaintainbalanceoverhead.Thisisanuntenableposition.

Motor-ControlFix:

Createtorqueearlyandmaintainthatforcethroughrange.

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Stabilizeyourshouldersinagoodpositionbylockingoutyourarms,creatingtorqueoffthebar,andgettingyourarmpitsforward.

MobilizationTargetAreas:

AnteriorChain(HipsandQuads)PosteriorHighChain(Glutes)MedialChain(Adductors)PosteriorLowChain(Hamstrings)CalfandHeelCord

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DEADLIFT274

Bendovertopickupatoolboxandyou’redeadlifting.Thedeadliftisbothcommonandcrucialtotheworldofwork:Afiremanhoistingsomeoneontoastretcher,asoldierinthefieldbendingovertograbanammobox,oraconstructionworkerpickingupanelectricsaw.

Eachtimeyoubendovertopicksomethingupofftheground,you’reessentiallyexecutingadeadlift.Yetfewpeopleunderstandhowtodoitcorrectly.Thefactthatsomanypeopleroundtheirbackwhentheybendovertopicksomethingupmayexplainwhymillionssufferfromlowerbackpain.

Peoplewhounderstandhowtodeadliftwithgoodform—meaningtheyknowhowtobrace,createtorque,andneversacrificeformforrange-of-motion—typicallyhavefewerbackproblems.Theyhaveamodelforpickingsomethingupthatisuniversallyapplicable:Ifyouknowhowtosetupforadeadlift,youknowhowtopicksomethingheavyoffthegroundwithoutcompromisingyourback.

Toprotectyourbackandmaximizeforceproduction,youneedtobringconsciousnesstothisfundamentalmovementpatternsothatyoucanreproduceagoodpositioninallsituations.Youneedtooptimizeandingrainthedeadliftsetupsoyouhavethesamemovementoutcomeeverysingletime.Whetheryou’retired,orstressedout,orboth,youhaveablueprintthatwillallowyoutoproducemaximumpowerwithminimumrisk.

Thedeadliftsharesthesameload-ordersequenceanduniversallawsasthesquat:Brace,createtorque,loadyourhipsandhamstrings,keepyourshinsvertical,anddistributeyourweightinthecenterofyourfeet.(Foranoverviewoftheseprinciples,reviewtheairsquatonseehere.)Thismakesthedeadliftaveryeasymovementtolearnandsignificantlyshortensyourlearningcurve.Andaswithallcategory1movements,thedeadliftservesasadiagnostictoolforassessingrange-of-motionrestrictionsandmotor-controlerrors.(Youcanreallyseespinalerrorsandposteriorchainrestrictionwiththismovement).Butbeforeyoustartdownthatpath,youneedtolearnhowtooptimizethe

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setup.

DeadliftRange-of-MotionTest

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Togetareadonyourmobilityinregardtogooddeadliftingtechnique,it’simportanttoassessyourposteriorchainrange-of-motion—specificallyinyourhips,hamstrings,andback.

Oneofthebestwaystodothisistohingeforwardatyourhipswithyourbackflatandlegsstraight.Ifyoucantouchthebarbell

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withoutroundingyourbackorinternallyrotatingyourshoulders(essentiallyastraightlegdeadliftsetupwithyourbodyforkedata90-degreeangle),youhavefullrange-of-motionandaregoodtogo.Ifyoucomeupshort,youmayneedtousethetop-downsetupoption2(seehere).

Here’sanotherwaytoassessposteriorrange-of-motion:Tostart,sitonthegroundwithyourlegsoutinfrontofyou.Withyourbellytight,youshouldbeabletosittallwithyourbackandlegsstraight.Ifyoubendyourknees,roundyourback,orbreakfromtheupright-seatedposition,it’sadeadgiveawaythatyourposteriorchainrange-of-motioniswantingorthere’samotor-controlissue.

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Thisisnottobeconfusedwiththeclassicsitandreachtest,whereingymclassyousatwithyourfeetflushagainstabox,clenchedyourteeth,andreachedyourhandsasfarpastyourtoesaspossible.Onceyouacknowledgethelawsofbracing,thistestbecomescomicalbecauseitrevealsexactlynothingaboutfunctionalrange-of-motionormotor-control.Itdoes,however,tellyouhowgoodyouareatroundingthebackintoahorrible,brokenposition.

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Comparedtothelongsitpositiontest,thestraightlegdeadliftisthepreferredmeasuringtool.Youdon’tdoalotofmovementsfromaseatedpositionunlessyou’reakayakerorrower.Soaddingaweight-bearingelement—thetorso—makesitmorerealistic.

Top-DownDeadliftSetupThetop-downsetupistheeasiestandmosteffectivemodelforlifting

somethingofftheground.Byorganizingyourspineinthetopposition,youminimizeloadonyourspineandoptimizetrunkstabilitypriortoformingyourgriponthebar,dumbbells,stone,orotherheavyobject.Again,it’sthesamebracingsequenceastheairsquat.Oneofthemistakesthatpeoplemakeistobendover,establishtheirgrip,andthentrytoorganizetheirspineandputtheirhipsinagoodposition.Ifyousetupforthedeadliftbyroundingforward,youhavetorecaptureaflatbackfromthebottomposition,whichisdifficult.Thisisnodifferentthantryingtobraceyourspineinthebottomofthesquat.Whileyoucangetyourbackflat,youwillmostlikelyendupinacompromisedpositionbecauseyoucan’tcreatetensionintheupperbackorstabilizethespine.

Tocorrectlyexecutethedeadlift,youhavetotakealltheslackoutofthesystembycreatingasmuchtensioninyourbodyaspossiblepriortoliftingtheweightofftheground.Youneedtoactivelyseektension.Ifyoulosetensioninthesetup,specificallyinthehipsandhamstrings,youhavetoadjustwithyourkneestoreloadthearea.Bottomline:Themoretensionyoucancreate,themoreforceyoucanapplytothemovement.

Let’suseasimpleexampletohelpillustratethisprinciple.Imagineacarthatisstuckinaditch.Topullitout,youhitcharopefromtheditchedcartoanothercar.Ifthereisslackintheropeandthetowcarhitsthegas,it’seithergoingtoripoffabumperorbreaktherope.Topreventthatfromhappening,thecarinfrontmusteliminatetheslackandcreatetensionontherope,thenpull.It’sthesamethingwiththe

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deadlift:Createtensionbyloadingthehipsandhamstringsandpullingonthebarbell(seecaption7).Youalmostwantthebartofloatbeforeinitiatingthelift.Ifyouhavea135-poundsonthebar,youshouldbethinkingaboutputtinga130-poundsoftensionintothebar.Ifyou’relifting400-pounds,youneedtopreloadatleast200-poundsintothesystemtoavoidbreakingthemetaphoricalropeortearingapartthemetaphoricalbumper—asinyourlowerback.

Top-DownSetup

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ReloadHipsandHamstrings:

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Lift

HookGripThehookgripisatechniquecommonlytaughttoOlympiclifters.

Asyoucanseefromthephotos,insteadofclaspingyourthumboveryourfingers,whichisaconventionalgrip,youwrapyourthumbaroundthebar,andthenwrapyourfingersaroundyourthumb.Thislockpreventsthebarfromrollingoutofyourhandandputsyourwrist

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inagoodpositionforcreatingexternalrotationtorque.ThereasonIliketeachingthisforthedeadliftisbecauseitallowsyoutohandlelargerloadsandittransferstootherliftslikethecleanandsnatch.

Option2:KneesForwardSetupSomepeoplecan’tquitereachthebarbellwhilekeepingtheirhips

loadedandshinsverticalusingthetop-downsetup.Thisisduetotighthamstringsandhips.Ifthat’saproblem,usethisvariation.It’scarriedoutinthesamefashionastheprevioussetup,inthatyoustabilizeyourtrunkinthetoppositionandhingeforwardfromyourhipswhilekeepingyourshinsvertical.Butthemomentyourunoutofrangeinyourposteriorchain—meaningyoucan’thingeforwardorpushyourhipsbackanyfartherwithoutcompromisingyourspinalposition—bringyourkneesforward.Thiswillallowyoutoadjustforpositionwhilestillkeepingyourbackflatandyourhipsandhamstringsloaded.Afteryouestablishyourgriponthebar,pullyourshinsbacktoverticaltoreclaimtension.It’sthesamemodel:Brace,loadyourhipsandhamstrings,anduseyourkneestoadjustforposition.

Insomecases,people’sankles(missingdorsiflexion/kneeforward

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range),hamstrings,andhipsaresotighttheycan’tsetupfromthegroundwithoutroundingtheirbackposition,evenwhenusingthissetup.Insuchasituation,scalethesetupbysettingthebartoahigherposition,usingblocks,bumperweights,orarack.

1. Establishyoursquatstanceandstabilizeyourtrunk—seecaption1intheprevioustechnique.

2. Hingeforwardfromyourhipsanddriveyourhamstringsback.

3. Themomentyourunoutofhamstringandhiprange-of-motion,bringyourkneesforwardandestablishyourdeadliftgrip.Thekeyistokeepyourheelsincontactwiththegroundandyourspinerigid.

4. Reloadyourhipsandhamstringsbypullingyourkneesandhamstringsback.Trytogetyourshinsasverticalaspossible.

5. Pulltheweightoffthegroundbyextendingyourhipsandknees.Again,thereshouldbenochangeinspinalposition.

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6. Keepingthebarbellasclosetoyourbodyaspossible,standupwiththebar,squeezingyourglutesasyouextendyourhipsinthetopposition.

MixGripAsImentioned,Igenerallypreferthedoubleoverhandgrip

becauseitallowsyoutomaximizeexternalrotationforceandbuildsgripstrength.Italsotransferstootherpull-basedexercises(pull-up,clean,snatch,etc.).Themixgrip—orwhatiscommonlyreferredtoastheflipgrip—doesn’tallowforidealshoulderpositioning.Asyoucanseefromthephotos,myleftpalmisfacingforwardandmyrightpalmisfacingback.TheproblemhereisI’llneverbeabletocreatethesameamountofexternalrotationtorquewithmylefthandasmyright,leavingmyleftarmvulnerabletoinjury.

Notonlythat,itisadeadendgrip,meaningthatitonlyappliestothedeadliftanddoesn’ttransfertoothermovements.

Forsomepeople,themixgripisamorecomfortablepositionandallowsthemtoliftmoreweight,soitdoeshaveaplaceinyourarsenaloftechniques.Butdoesthatmeanitshouldbeusedallthetime?Notexactly.Here’swhatIgenerallyrecommend:Usetheoverhandhookgripuntilyourgripstartstofail,whichformostpeopleisaround90percentofaonerepmax.Then,implementtheflipgrip.

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Bottom-UpSetupFaultAlotofpeoplewillsetupforthedeadliftbyroundingforward,

establishingtheirgriponthebar,andthentryingtosettheirspineandhipsinagoodposition.Don’tgetmewrong,I’veseenpeoplepickupenormousloadssettingupinthismanner,buttheyalmostalwaysroundforwardintoacompromisedposition.Here’swhy:Whenyouhingeforwardfromyourhipswithoutstabilizingyourspine,yourelyontheanteriormusculatureofyourpelvistopullyourbackintoaflatposition,shorteningthefrontofyourhips.Youcanpullyourbackintoaneutralposition,butyoucan’tlockinorstabilizetheposition.Ifyou’redeadliftingheavy,youwillusuallyroundforward.Iftheweightislightyoumightbeabletomaintainaflatback,butbecauseyourhipsareinashortenedstate,standingupintoaneutralpositionisdifficult.Youwillusuallyoverextendtogetyourtorsoupright.Toputitanotherway,thebottom-upsetuploadsyourbackinsteadofyourhipsandhamstrings.Soifyourlowerbackhurtsafteryoudeadlift,there’sastrongchanceyou’recommittingthisfault.

Motor-ControlFix:

Addressthetop-downsetup(bothoptions).

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Tension-HuntingFaultSettingupfromthebottompositionpredisposespeopletoarounded

back.However,thisfaultisnotlimitedtothesetup.Evenifyousetupfromthetopposition,ifyoufailtotakealltheslackoutofthesystem,youwillalwaysdefaultintoabadposition.ThisiswhatIcalltension-hunting.Ifyourhips,hamstrings,andbackarenottight,yourbodywilltakeuptheslack,whichisexpressedwitharoundedback.Thekeytoavoidingthisfaultistomaximizetensioninyourbodybypullingonthebar.Remember,thedeadliftisaslowmovement.Inotherwords,younevergofrom0to60;rather,yougofrom40to60.

Note:Failuretopreloadthebarwillexpressitselfwithadefinitive

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click,whichisthebarbellhittingthebumperweight.Again,theweightshouldfeellikeit’sfloatingbeforeyouactuallyliftitfromtheground.

Motor-ControlFix:

Aftersettingyourgrip,besuretopullyourkneesbackandraiseyourhipstoloadyourposteriorchainbeforeinitiatingthepull.Createsufficientexternalrotationtorqueinyourshouldersbyscrewingyourhandsintothebar.

PowerliftersRoundingTheirBack291

Alotofpowerlifterswillpullwitharoundedupperback—whilekeepingthelowerbackflat—becauseitshortensthedistancetheyhavetopulltheweighttothelockoutpositionofthehips.Thisiswherepeoplegetconfused.Theupperbackisinfixedflexion,meaningthattheyroundforwardandthencreatetensionandtorqueinthatposition.

Whatpeoplehavetorememberisthatroundingtheupperbackisaconsciousdecisionthatprofessionalpowerliftersmake.Andtheyunderstandtheconsequences.AclassiccaseisDonnyThompson,aprofessionalpowerlifterandworldrecordholder.Hewaspracticingdeficitdeadliftswitharoundedbackandsufferedadiscinjury.Hisreactionwas:“Iknewbetter.Iwaspullingwitharoundedbackanditgotme.”Atnopointwillaprofessionalpowerliftereverroundtheirlowerbackwhenperformingadeadlift.Itwouldbelikeabombgoingoff.However,togetaslightedge,sometimestheywillsacrificethesafetyoftheirpositionifitmeansbeingabletoliftmoreweight.

Withthatsaid,abeginnerorfitnessliftershouldneverroundtheirupperbackasameansofliftingmoreweight.Why?Becauseitincreasessusceptibilitytoinjury,ingrainsadysfunctionalmovementpatternintoyourdailylife,anddoesnottranslatetootherathleticmovementslikedynamicpullingandjumping.

IlikeJesseBurdick’sgeneralruleforpullingheavywitharoundedupperback.Whenyoucandeadlift600-pounds,thenyoucanstarttoentertainthoughtsofroundingyourthoracicspine.Infact,manyofthebestOlympicliftingcoachesintheworld,likeMikeBurgenerandGlennPendlay,won’tlettheirathletespullheavydeadliftsinglesforthereasonthattheydon’twanttoingrainapullingpatternwithanupperbody(upperbackandshoulderposition)thatwon’ttranslatetoOlympicstyleweightlifting.

TensionFault292

Aproperlyexecuteddeadliftisexpressedwithasinglemovement,meaningthateverythinggoesupatthesametime(hipsandkneesextendsimultaneously).Ifanathletestartstolifttheweightoffthefloorandhishipscomeupfirstandthenthetorsofollows,it’sanindicationthathedidn’ttakeupalltheslackinthesystem.Theyaretension-hunting.Althoughhecanstillmaintainaflatback,whichisgreat,hecompromiseshisabilitytogeneratemaximumforce.

Motor-ControlFix:

Beforeliftingtheweightofftheground,raiseyourbuttandbringyourkneesback.Thiswillloadtensionintoyourposteriorchain.Withyourhipandhamstringsfullyengaged,loweryourhipsandshoveyourkneesout,pullingonthebarasyoulowerintoposition.

PUSHUP

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Imagineifyouwill:Anadrenalinefreakisbombingdownatrailofjaggedrockonafull-suspensionmountainbike.Oraclimberisscalingaverticalshelfofblueiceat18,000feet.Orapowerlifterisbenchpressingarecordloadsurroundedbyscreamingpowerliftingmaniacs.Ora335-poundNFLoffensiveistacklingwitha4.840speed,pulling,ripping,pushing,anddismantlingablitzinglinebacker.

Haveoneorallofthoseimagesinmind.Nowwhatdoyouthinkwillhappenifthatathletedoesn’tunderstandhowtoorganizehisshouldersintoagoodposition?Thisiswhathappens:Hisshouldersinternallyrotateandhiselbowsflareout,sacrificinghisabilitytocreateforceandopeningthedoortoinjury.

Mostupperbodymovementsconducivetosportandlifeareperformedatmidrangeandoutinfrontofyourbody:feeding,grabbing,carrying,pushing,andpulling.Tooperateeffectivelywithinthisdomain,youneedamodelthatteachesyouhowtocreateastableshoulderposition.

Enterthepushup.Aswiththeairsquat,thepushupiswhereyoucanstarttolayerthe

principlesofbracingandtorque.Thepushupalsoservesasadiagnostictoolforassessingmotor-controlandrange-of-motion.Butinsteadofilluminatingwhat’shappeningatthehips,thepushuptellsyouwhat’sgoingonattheshoulder,elbow,andwrist.Yougothroughthesamechecklist:Doesanathleteunderstandhowtobracehisspineinaneutralposition?Orcreateexternalrotationaltorquebyscrewinghishandsintotheground(settheshoulderinagoodposition)?Doeshehavetherange-of-motionandmotor-controltokeephishandsstraightandelbowsclosetohisbodyasheperformsthemovement?Withouthavingtouseanyequipment,youcanseehowwellanathleteunderstandsthefundamentalprinciplesofbracingandtorque,aswellasidentifyrestrictionsinhismobility.

Inaddition,thepushupservesasalaunchpadtomorecomplexpressingmotions—thebenchpress,dip,andoverheadpress—and

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morecomplexmotorpatternsaswell.Ifyouunderstandthesebasicconceptsandcanapplythemtothepushup,youarelesslikelytodefaultintobadpositionswhenyou’retrainingwithmorecomplicatedmovements.

Nowondersomanyathletessufferfromtornrotatorcuffsanddislocatedshoulderinjuries,andwhypeopleexperienceanteriorshoulderpaineverytimetheypress.Theydon’tunderstandtheprinciplesthatgoverngoodpositionsasitrelatestotheshoulder,elbow,andwrist.Thepushupteachesandingrainsthosefundamentalmovementpatternsandgivescoachesandathletesatemplateforsolvingproblemsattheshoulder,elbow,andwrist.

Coaches,athletes,andphysicaltherapistswilloftenrelateshoulderissuestoaweakrotatorcufforweakshoulders.Althoughthisisacontributingfactor,it’snotnecessarilytherootcause.It’saboutposition:Ifyoudon’thaveamodelforcreatingastableposition,generatingspontaneoustorqueandforceisdifficult.Onceyouunderstandhowtocorrectlyperformapushup,itdoesn’tmatterwhereyourhandsare,whatyouaregrabbing,pushing,orpulling.Nordoestheorientationofyourarmsmatter.Youcanstillcreateastableandmechanicallypowerfulposition.

Note:Thepushupsharesalotofthesameprinciplesasthesquatanddeadlift,butinsteadofloadingyourhipsandhamstrings,keepingyourshinsvertical,anddistributingyourweightoverthecenterofyourfeet,youloadyourpecsandtriceps,keepyourforearmsvertical,anddistributeyourweightoverthecenterofyourhands(infrontofyourwrist).Theconceptofstanceisalsotransferable.Aswithyoursquatanddeadliftstance,youshouldfindacomfortablepositionthattransferstootherpressingmotions.Positioningyourhandsshoulder-widthapartisagoodstart.Thegoalistoestablishapositionthatallowsyoutoperformthemovementwithgoodtechnique.Onceyou’reproficient,startswitchingupthewidthofyourhandsfromtimetotimetocreateanewstimulus.

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Setup

Tocorrectlysetupforthepushup,kneeldownandsituateyourhandsataboutshoulder-widthwithyourfingerspointingstraightahead.Onceaccomplished,sprawlyourlegsback,positionyourfeettogether,andsqueezeyourglutes.Note:Positioningyourlegstogethermaximizesgluteactivationandtensioninyourtrunk.Inthephoto,you’llnoticethatIstartwithmyhandsoutinfrontofmybody.Bykeepingyourweightslightlyback,youtakeloadoffofyourshoulders,makingiteasiertoscrewyourhandsintothefloorandcreateanexternalrotationtorsionforce.

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TopPosition

Stillactivelyscrewingyourhandsintothefloor,leverforward,positioningyourshouldersoveryourhands.Tohelpmaximizetorque,thinkaboutgettingthepitsofyourelbowsforward.

MidrangePhase

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Keepingyourweightcenteredoverthecenterofyourhands(justinfrontofyourwrists)andyourforearmvertical(elbowinlinewithyourwrists),startloweringintothebottomposition.Thisistheequivalentofkeepingyourshinsverticalinthesquatinthatitmaximizesforceproductionandprotectsyourelbows.Remember,youloadyourtricepsandpecsforthesamereasonyouloadyourhamstringsandglutesinthesquat.Thepecshelpstabilizeyourshoulderinagoodpositionsothatyourtricepscandotheirjob,whichistoextendtheelbow.

BottomPosition

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Lowerintothebottomposition.Keepyourbuttsqueezed,bellytight,andforearmsasverticalaspossible.

MidrangePhase

Asyoupressoutofthebottomposition,thereshouldbenochangeinyourspinalorshoulderposition.Yourbackshouldbeflatandyourshouldersretracted(pulledback).

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TopPosition

Stillscrewingyourhandsintotheground,extendyourarmsandreestablishthetopposition.

ElbowsOutFaultThemajorityofpeoplecansetupforthepushupinagoodposition,

meaningthattheycancreatetorqueandgettheirbackflat.Butjustlikethesquat,themomenttheystartloweringintothebottomposition,errorsbecomeeasytospot.Forexample,alotofathleteswillflaretheirelbowsoutandcompensatewithashoulderforwardpositionastheylowertheirchesttotheground.WhenIseethishappen—whetherit’sinthefirstfewinchesorinthebottomposition—thefirstthingthatcomestomindismissinginternalorexternalrotationattheshoulder.Whileapoorsetupandweaktricepscancontributetothisfault,it’salmost

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alwaysashoulderrange-of-motionissue.Asyoucanseefromthephotos,oncemyelbowsflyouttotheside,

myshouldersgetloadedintoabadposition.Thisiswhypeopleexperiencewrist,elbow,andanteriorshoulderpain.Whethertheyarebenchpressingaheavyload,stabilizingaweightoverheadlikewiththeoverheadsquat,orperformingbody-weightmovementslikepushupsordips,theyhavenochoicebuttoadoptanelbow-out,shoulder-forwardpositiontoexecutethemovement.It’snosurprisethatpeoplefeelhot,burningpaininthefrontoftheirshoulderswhentheypress.Theyaremissing100percentortheirinternalrotationrange-of-motion.

Motor-ControlFix:

Addressthesetupinthetopposition:squeezeyourbutt,screwyourhandsintotheground(elbowpitsforward),andkeepyourforearmsverticalasyoudescendandriseoutofthebottomposition.

MobilizationTargetAreas:

AnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(ElbowandWrist)

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OpenHandFault

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AsIexplainedinthetorquechapterandinthesquattechniques,ifanathleteismissingankleorhiprange-of-motion,hewillgenerallyturnhisfeetouttoincreasehisrange-of-motion.Thesamethinghappensinthe

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pushup.Ifanathleteismissingrotationathisshoulder(internalorexternalrotation)orflexionathiswrist,hewillusuallycompensateintoanopen-handforwardshoulderposition.Aswiththeopenfoot,thiscausesalandslideofmechanicalproblemsupanddownthechain,andiswhatopensthedoorforalotoftheinjuriesandpainpeopleexperiencewhentheypress.

Motor-ControlFix:

Focusonthepositionofthepushup.Positionyourhandsstraight—between12-and1-o’clock(right)and12-and11-o’clock(left).Screwyourhandsintotheground,creatinganexternalrotationtorsionforce,andtrytogetthepitsofyourelbowsforward.

MobilizationTargetAreas:

AnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(ElbowandWrist)

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ElbowBackFaultIfyou’vereadtheintroductiontotheairsquat,youalreadyknowthat

drivingyourkneesforwardearlyinrangetypicallystemsfromnotcreatingsufficientexternalrotationtorque:Youfailedtoscrewyourfeetintothegroundandshoveyourkneesoutsoyourkneestrackforwardtocompensate.Thepushupexistsinaparalleluniverse.Failuretoscrewyourhandsintothegroundresultsinloadingyourelbows.Whathappens?Yourbackpositionsbreaks,powerleaksaway,andyourelbowshurt.

Asaquickrecap,loadingyourchestandtricepsistheequivalentofloadingyourglutesandhamstringsinthesquat.Yourchesthelpskeepyourshouldersinagoodisometricposition(justasyourgluteskeepyourhipsinagoodisometricposition).Yourtricepsareresponsibleforextendingyourelbows(justasyourhamstringsextendyourkneesandhips).Toaccomplishthis,screwyourhandsintothegroundandkeepyourelbowsinlinewithyourwrists.

Motor-ControlFix:

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Pullyourshouldersbackandcreateandmaintaintorquebyscrewingyourhandsintotheground,positioningyourelbowpitsforward.Thinkaboutkeepingyourforearmsasverticalaspossibleasyouinitiatethemovement.

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ScalingthePushup

Ifyouarenotstrongenoughtocorrectlyperformafull-rangepushup,youcandooneoftwothings:Placeyourhandsonahighersurface(chair,box,orwall)ormakethemovementeasierusingMarkBell’sslingshot.Note:Ifyoudon’thaveaccesstoaslingshot(youshould),youcanloopaRoguemonsterbandaroundyourelbows.Bothmethodslowerthedemand,makingthemovementeasier,whilestillallowingyoutoidealizeaneutralspinalposition.What’sparticularlygreatabouttheslingshot,however,isitpreventsyourelbowsfromflaringouttothesideandsupportsyourweightinthebottomposition.Soinadditiontoremovingsomeoftheload,itencouragesgoodmechanics.Thisistheequivalentofdoingapull-upwithaRoguemonsterbandhookedaroundyourfeet.Youcanmimicthemovementwithoutcompromisingform.

Important:Alotofcoachesandathleteswillmistakenlyscalethepushupbydroppingtheirkneestotheground.Whilethisreducestheloadandmakesthepushupeasier,itcompromisesyourabilitytosqueezeyourbuttandcreatetensioninyourtrunk.Doingapushup

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fromyourkneesencouragesbadmechanics.Inordertocreatearigidflatback,youneedtosetyourpelvisinaneutralpositionbykeepingyourbuttsqueezed:Ifyouperformapushupfromyourknees,accomplishingthistaskisimpossible.

RING-PUSHUPAddingringstoanexerciseislikeinjectingthemovementwithtruth

serum.Peoplecanperformthepushupinalowtorqueenvironmentandget

awaywithit.Forgetitwhenitcomestotherings.Themomentanathleteclimbsontherings,hehasnochoicebuttogeneratetorque.Hehastoscrewhishandsintotheringsandkeephiselbowsoverhiswrists.Thisiswhyathletessometimesexperiencepaininthefrontoftheirshoulderswhenperformingpushupsandthebenchpress,butdon’twhendoingring-pushups.Theinstabilityoftheringsmakesitdifficulttomovewithbadmechanics.Theathleteneedstoprovidethestability.

Also,thephysicsintroducedbytheringswillshowyouthelightin

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termsofpositioningyourhandsandthepathofyourarms—positionsandpathsthatshouldbeappliedtothepushupandbenchpress.

Thering-pushupprovidesatleasttwobenefits:Itchallengesanathletewithincreasedstabilizationdemands,whilealsoingrainingproperpressingmechanics.Here’swhy:Whenathletesperformpushupsontherings,theirhandsautomaticallyorientateunderneaththeirshoulders.Theyturntheirhandsouttocreateanexternalrotationforceandtheirforearmsremainvertical,allowingtheirelbowstostaytighttotheirbody.

Inotherwords,peoplewillinstinctivelycreateamorestabletrunkandadoptanexternallyrotatedshoulderpositionbecauseit’stheeasiestwaytostaybalancedovertherings.Ifyourhandsrotateinward(internallyrotate),oryourelbowsdeviatebackordriftouttotheside,yourarmswillstarttoshakeerratically,makingitimpossibletostabilizetheposition.

Note:Don’tfeellikeyouhavetoreservethering-pushupforadvancedathletes.Alotofnoviceathletescanbenefitbyjustlearninghowtostabilizeinthetopposition.

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Positiontheringssothattheyhangatroughlyshoulder-width.Next,kneelontheground,formyourgrip,andthenwalkyourlegsback.Ifyouglanceatthephoto,you’llnoticethatCarl’sfeetaretogetherandhe’sbalancingonthefrontofhistoes(notontheballsofhisfeet).Remember,thering-pushuprequiresmoretrunkcontrolthantheclassicpushup.Bybalancingonthefrontofyourtoes,youmaximizegluteactivation,whichinturnhelpscreateandmaintainastabletrunk.Tocreateastableshoulder,externallyrotateyourhandssothatyourthumbsarepointingawayfromyourbody.Yourlefthandshouldbeatabout11o’clockandyourrighthandatabout1o’clock.

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Keepingyourbuttsqueezed,yourbellytight,andyourhandsturnedout,lowerintothebottomposition.Notethepositionofyourarms:Yourwristsshouldbeinlinewithyourelbows(forearmsvertical)andelbowsshouldbeintighttoyourbody.Evenifyou’remissingshoulderrange-of-motion,theringsforceyourarmsintoanidealposition.However,it’simportanttonotethatifyou’remissinginternalrotationoftheshoulder,yourhandswillstarttorotateinward.Fightthisforceandtrytoreclaimathumb-outpositionasyouriseoutofthebottom.

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Stillturningyourhandsoutandkeepingyourbackflat,pressoutofthebottomandreestablishthetopposition.

BENCHPRESSHere’saproblemwiththebenchpress:Coachesandathletes

generallyputmorestockinhowmuchpeopleliftthanhowwellthemovementisperformed.Itbeginswiththe300-poundbenchpressclubatthehighschoolgymandthestatusassociatedwithearningaclubT-shirt.Thequestion,“Howmuchdoyabench?”isthedefactojokewithinthefreeweightgymculture.Whileyoushouldknowtheanswer,thequestionyoushouldbeobsessedwithifyou’resincerelyhell-bentonpursuinghot,nasty,high-levelathleticperformanceisthis:Howgoodisyourbenchpressform?

Veryfewathletesunderstandthevariablesinvolvedinaproperbenchpress.Itjustseemssosimple:Youliedownonthecomfybench,

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takethebarbelloutoftherack,guideitdowntoyourchest,andthenextendyourelbows.What’sthebigdeal?Butlikethesquatorthedeadlift,therearealotofvariablesthatyouhavetoaccountfor.Settingyourshouldersinagoodposition,bracingwhilelyingonyourback,andkeepinganidealbarpathtakesalotofpracticeandtechnicalability.

Agoodbenchpresscomesdowntousinggoodmovementpractices.Forinstance,youshouldknowhowtosetyourshouldersinastablepositionandcreatetorqueoffthebar.Youshouldknowhowtobraceinagloballyarchedposition.Youneedyourwristsinlinewithyourelbows.Ifoneofthesestepsisn’tcarriedoutcorrectlyoryouaremissingkeyrangesofmotion,youwillseehorrificmovementerrors:elbowsflyout,shouldersrollforward,theheadbobblesintocrazypositions,andthebackoverextends.It’safive-carcollision.Becausepeoplecanpressinsanelylargeloadswithoutpayinganyattentiontotechnique,thebenchpressisprobablyresponsibleformoreshoulderinjuriesthananyothermovementinthehistoryoftheworld.

Ifwecanteachpeoplehowtobenchwithgoodform,wecansavemillionsofshoulders.Thebenchpressdoesn’tjustteachyouhowtopressthroughmidrange,italsogivesyouablueprintforcreatingtorquewithyourshouldersretractedtothebackofyoursocket.Thepatterntranslatestootherpullingexerciseslikethecleanandthedeadlift.Thebenchpressisalsoadiagnostictool:Peoplecandisguisetheirmovementandmobilitydysfunctioninlowtorqueenvironmentslikethepushupbutcan’thidethemoncethetorquedemandsareincreasedwithload.

Note:Aswiththesquatandstandingpressiterations,takingthebaroutoftherackisaskillinandofitself.Toensureasuccessfulandsafeliftout,thereseveralthingsthatneedtohappen:archyourback,retractyourshoulders,createtorqueoffthebar,screwyourfeetintotheground,takeabreath,andgetyourbellytight.Performingthesetaskscorrectlyispredicatedonagoodbenchpresssetup.Ifsomethinggoeswrongintheliftoutphase,completingthemovementwithgoodformisdifficult.

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Toimproveyourunderstanding,I’vebrokenthesetupintocategories.

GripThebestwaytofigureoutyourgripdistanceistoestablishthetop

positionontheringswithyourhandsturnedout.Formostpeople,thisisjustoutsideshoulder-width,whichismuchnarrowerthanpeopletypicallyprefer.Thefactisyouneedagripthatwillallowyoutokeepyourshouldersbladespulledback,generatesufficienttorqueoffthebar,keepyourelbowsina30-45degreeplanefromyourbody,andmaintainaverticalforearm.Youalsowanttokeepthebarpositionedinthecenterofyourpalm,alignedwithyourwrist.Whilethismayseemintuitive,peoplewilladoptsomereallycrazygripslikecenteringthebaracrossthefingers.Notonlyisthisdangerous—imagineabarbellrollingoffyourhandsontoyourneckorface—itwillalsocausealotofwristandthumbpain.

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StanceJustaspoorlyorganizedshoulderscompromisestheefficiencyof

thesquat,poorlyorganizedhipswillaffectyourabilitytobenchpress.Tomaintainarigidtrunk,youneedastancethatallowsyoutocreatesufficienttorque.Itshouldlookalotlikeyoursquatstance.Allthesamerulesapply:Keepyourshinsverticalandpositionyourfeetasstraightaspossible,screwyourfeetintotheground,driveyourkneesout,anddistributeyourweightoverthecenterofyourfeet.Peoplewilladoptuntenablefootpositionsthatmakeitimpossibletocreatetorqueorgetintoabracedposition.

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BracedExtensionTocorrectlyperformthemovement,youneedtocreateanarchand

keepyourshoulderspulledback.However,thisdoesnotmeanyou’reoverextended.Thekeyistoarchbacktosetyourshoulders,braceyourabs,andthenloweryourhipstothebench.Ifyoudropyourribcageor

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keepyourbackflatwiththebench,keepingyourshoulderbladesretractedisdifficult.Thisisnoteasyandtakestimetomaster.Havingatightthoracicspinecanalsomakeitdifficulttocreateagoodarch.

HeightoftheRackAlthoughtellingyouthatit’simportanttosettheracktotherightlevel

seemsridiculous,I’llsayitanyway:Settheracktoaheightthatallowsforaslightbendinthearm.Foranidealliftout,youshouldbeabletoextendyourarmsandpresstheweightoutoftherackwhilekeepingyourshoulderbladespulledback.Iftherackistoohigh,youwillhavetoprotractyourshoulders,whichisahugesetuperror.

BenchPressSequence

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1. Tosetupforthebenchpress,lieunderneaththebarsothatitbisectsyourcollarboneorneckandassumeyourbenchpressstance.

2. Beforeliftingtheweightoutoftherack,pullyourshoulderbladesbackandcreatetorqueoffthebar.Imaginetryingtobreakorbendthebarwithyourhands.Thistightensyourupperbackandsetsyourshouldersinastableposition.Asyoudothis,screwyourfeetintotheground,driveyourkneesout,squeezeyourbutt,andelevateyourhips.Youwill

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maintaintheseactionsthrougheverystep.3. Lifttheweightoutoftherackandalignthebaroveryour

shoulders.NoticethatthebarisrestinginthecenterofJesse’spalmsdirectlyoverhiswrists.

4. Keepingyourshoulderbladespulledback,lowertheweighttoyourchest.Thinkaboutloadingyourtricepsandchestbypullingyourelbowsdownandkeepingyourforearmsasverticalaspossible.

5. Extendyourelbowsandreestablishthestartposition.

ElbowsOutFaultAswiththepushup,alotofathleteswillflaretheirelbowsouttothe

sidebecausetheyaremissinginternalrotationintheirshouldersortheyfailedtocreateandmaintainsufficienttorqueinthesetuptothelift.Thisalsohappenswhenpeopledon’tkeeptheirshouldersscrewedintothebackoftheirsocket:Ifthereisslackinyourshoulders,yourelbowswillflyouttothesidetotakeupthetension.Ifyou’remissingrange-of-motion,youmaywanttoconsiderimplementingthefloorpressasanalternativeexercise.

Motor-ControlFix:

Focusontryingtobendthebarwithyourhandsandpullyourshoulderbladesback.Maintainhighlevelsoftorqueduringthemovement.Keepyourwristsalignedwithyourelbows.

MobilizationTargetAreas:

ThoracicSpine320

ThoracicSpineAnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(Elbow/Wrist)

ElbowsBackFaultThesetupiswithoutquestionthemostcomplexaspectofthebench

press.Onceyourshouldersaresetandthebarisalignedoveryourshoulders,thebenchpressislargelyafunctionofjustbendingandextendingyourelbows.Thegoalistobendyourelbows,keepingthemina30-45degreeplanefromyourbody,whilemaintainingaverticalforearm.Theproblemisalotofpeopledon’tfeelcomfortableloweringthebartotheirsternumbecauseitrequiresahigherdegreeofmobility,strength,andcontrol.Tocircumventtheirmobilityrestrictionsandlack

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oftricepsstrength,theywillloadtheirshouldersinsteadoftheirtricepsandchest.Asyoucanseefromthephotos,thisputsanincredibleamountofshearforceonyourwristsandelbows.

Motor-ControlFix:

Createandmaintaintorquebyconsciouslytryingtobendthebar.Focusonkeepingyourwristsinlinewithyourelbowswhilekeepingyourshouldersback.Practicetheidealbarpath.Youcanusethering-pushupasatooltopracticegoodbenchpressform.

MobilizationTargetAreas:

ThoracicSpineAnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(Elbow/Wrist)

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FLOORPRESSAlthoughthebenchpressisafantasticmovement,itposesproblems

foralotofpeople.Itexpressesahighdegreeofextensionandinternalrotationoftheshoulder—elbowstrackingbehindyourbody—andrequirestricepsstrength,somethingthatalotofpeopledon’thave.Forexample,ifyouaremissinginternalrotationrange-of-motioninyour

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shouldersoryouhaveunderdevelopedtriceps,thebenchpresswillexaggeratealotoffaults:yourelbowsflyout,shouldersrollforward,andyousquirmaroundunderneaththebarinsearchofstabilityandpower.Ifthisisyou,knowthatyouareripeforingrainingatoxicmovementpattern.Makeagooddecisionandscalebacktothefloorpress.

Thefloorpressrestrictsthebenchpressingrange-of-motionaction,butprovidesyouwiththesamestimulus—meaningthatyoucanstillmobilizeyourshoulderstothebackofthesocket,loadyourtriceps,andpracticealoadedmidrangepresswithouthavingtoworkaroundyourmobilityissues.

Toputitinsimpleterms,thefloorpressisavaluabletoolthatprotectsathlete’sshoulderswhilestillteachingthemhowtopressthroughmidrange.Thisisalsoagreatexercisetothrowintoalargegroupofpeoplewithoutworryingabouthavingtocorrectalotoffaults.

Note:Allthesamerulesapplyasthebenchpress.Yourgrip,stance,andload-ordersequenceisexactlythesameasthebenchpress.

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Theliftoutiscarriedoutinthesamemannerasthebenchpress.Toseetheload-ordersequenceforthisstep,referbacktothebenchpresstechnique.

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Keepingyourforearmsvertical,shouldersback,andbellytight,loweryourtricepstothefloor.Thekeyistoloadyourchestandtricepsbykeepingyourforearmsvertical.

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Themomentyourtricepstouchdown,immediatelypresstheweightbacktothestartpositionbyextendingyourelbows.

DIPThepathtodevelopingoptimalpoweroutputfromtheshouldersis

this:Performawideswathofexercisesthatstabilizetheshouldersfromavarietyofranges.

Thepushupandbenchpressteachyouhowtostabilizeyourshouldersoutinfrontofyourbody.Thestrict-pressandpush-pressteachesyouhowtostabilizeloadsoverhead.Andthedipteachesyou

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howtogeneratestabilitywhileyourarmsarebyyourside.Eventhoughthedipistechnicallyapressingelement,itforcesthe

samestabilizationdemandsascarryingheavyobjects.Thediptransferstotasksindailylifelikecarryingasuitcaseorgettingupoutofanarmchair.

Althoughtheunderlyingprinciplesofthediparethesameasmidrangeandoverheadmovements—createexternalrotationtorque,pullingyourshoulderbladesback—it’sanewstimulusfortheshoulder.Ifpeopledon’tspendtimeworkingintheseextensionranges,theyaremorelikelytocompensateforwardintoabadpositionswhencarryingorperformingbasictaskswiththeirarmsbytheirsideorbehindtheirbody.

Plus,beingabletoperformafull-rangequalitydipisaprerequisitetomoredynamicmovementslikethemuscle-up:Ifyoucan’tstayincontrolinthebottompositionofthedip,creatingspontaneoustorqueasyoutransitionintoamuscle-upishopeless.

Thedipisacomplexexercisethatrequiresenormousstrength,control,andshoulderrange-of-motion.Forthesereasons,youneedtounderstandhowtoscalethemovement.

Toscalethedip,startinthetoppositionandmakesureyoucanstabilizeyourshouldersinagoodpositionwithyourarmslockedout.Ifyoudon’thavethestrengthorrange-of-motiontolowerintothebottomposition,youcanuseabandorMarkBell’sslingshottomakethemovementeasier.Ifyouhaveaccesstoparallelbars,youcanwalkbackandforthwithyourarmslockedouttodeveloppositionalstrength.

Justbecauseyouhavethestrengthtoperformthemovementdoesn’tmeanyou’redoingitright.Thereisalotthatcangowrong.Forexample,peopleoftenstruggletokeeptheirforearmsverticalandloadtheirchestandtricepsbecausetheyaremissingshoulderrange-of-motionordon’tfollowtheproperload-ordersequence.Insteadtheydrivetheirelbowsback,overextend,andkeeptheirchestupright,andthenwigglearoundinthebottompositioninsearchofamechanical

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advantage.Thisiswherealotofshoulderdamageoccursandwhypeopleexperiencepainintheirsternumwhentheydip.

SetupDon’tbehalf-assedaboutsettingupforthedip.Payattentionto

detail.First,youneedtomakesureyourdipstationishighenoughtostraightenyourlegs.Iftheapparatusistooshort,youwillbeforcedtobendyourkneesandcrossyouranklesbehindyourbody.Thisresultsinanoverextensionspinalfault(seehere).

Thewidthofyourgripisalsoimportant.Theconventionalmethodistouseyourforearm(elbowtofingertips)tomeasureyourgripdistance,whichdoesn’treallytellyouanythingaboutyourstartandfinishposition.Thebestwaytofigureouthowfarapartyouneedtopositionyourhandsistostandstraightwithyourarmsbyyoursidesandthenrotateyourhandssothatyourpalmsarefacingawayfromyourbody.Youwantthebarspositionedjusttotheinsideofyourpinkyfingers.Justasinthering-pushup,youcanusetheringstodeterminepropergripwidth.

Whilethesearenotperfectmethods,itwillputyouinapositionwhereyoucanmaximizetorqueandshoulderstability.Ifitworksouttobethesamelengthasyourforearmandfingers,that’sgreat:Youhaveaneasymodelformeasuringthepropergripdistance.

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1. Thestartpositionforthedipsharesalotofthesamecuesasthepushupandpress:Youwanttoscrewyourhandsintothebars,trytogetthepitsofyourelbowsforward,andexternallyrotateyourshouldersintothebackofyoursocket.Ideally,youwantyourfeettogether,yourtoespointed,andyourbuttsqueezedtomaintainthatpositionandsupportyourpelvisinaneutralposition.Yourfeetshouldbemidlineoroutinfrontofyourbody.

2. Keepingyourlegsstraight,feetpointed,buttsqueezed,andbellytight,lowerintothebottompositionbyallowingyourchesttodropforward.Thisloadsyourpecsandtriceps.Likethesquat,imaginepullingyourselfdownwhilescrewingyourhandsintothebars.Thekeyistofocusonkeepingyourshouldersback(thinkaboutsqueezingyourshoulderbladestogetherasyouleverforward),yourspinerigid,andyourforearmsvertical.

3. Stillscrewingyourhandsintothebars,extendyourelbowsandreestablishthetopposition.Thereshouldbenochangeintorsoposition.

StabilizingYourShoulderInourgym,thereisnosuchthingasashoulderstabilization

exercise.Everyshouldermovementhasastabilizationcomponent.Thisiswherecoachesandphysicaltherapistsmissthemark.

Doingaccessoryexerciseslikeexternallyrotatingyourarmbackandforthwithacablemachineorlightdumbbellisnotgoingtoteachyouhowtopull,push,press,carry,orliftwithastableshoulder.Youneedtoincorporatemovementsthatforceyoutostabilizeyourshouldersinagoodposition.That’swhyit’ssoimportantthatyou

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learnhowtoperformmidrangemovementslikeapushup,overheadmovementslikethestrict-press,andbyyoursideorbehindyourbackmovementslikethedip.

Forexample,therearestillalotofcoachesouttherethatdismissexerciseslikethepressforswimmers,baseballpitchers,andvolleyballplayers—athleteswhoperformalotofoverhead-typemovements—becausetheybelievethatoverheadexercisesaredangerous.Thisisavalidpointifyoudon’tunderstandwhatastableshoulderpositionlooksandfeelslike.Sayanathletehasalreadyputingazillionsofoverheadrepetitions.Ifhe’sdoingitwithcrappyform,thelastthingyouwanthimtodoismoreoverheadworkwithbadtechnique.Whattodo?

Answer:Teachhimthestablepositionfortheshoulder.Thenteachhimhowtostrict-presswithgoodtechnique.Thiswillnotonlyimprovetheoveralleffectivenessofhisoverheadposition,butalsoallowyoutoassesshisend-rangeposition.Hedoesn’thavetopressalotofweightorperformaridiculousamountofrepetitions.However,asaresponsiblecoach,youneedtoinstillfundamentalstabilizationprinciplesandhighlightmobilityandmotor-controldysfunction.

ShrugFaultIfyouaremissingshoulderrange-of-motion,pullingyourshoulders

backintoagoodpositionandlockingoutyourelbowsisimpossible.Whilethesameistruewiththepushupandbenchpress,it’seasiertodisguise.Thisiswhatmakesthedipsuchagreatdiagnostictool.Withthefullweightofyourbodysupportedbyyourshoulders,youcan’tmasklimitedshouldermobility.

Ifyoustartinanorganizedposition,butcompensateintoabadpositionasyoulowerintothebottomposition,it’sagoodindicationthatyou’remissingextensionandinternalrotationinyourshouldersorlack

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thestrengthtocorrectlyperformthemovement.Yourpecsareresponsibleforstabilizingyourshouldersintoan

externallyrotatedposition.Becausethediprequiresahighlevelofstabilityfromyourshoulders,yourpecshavetoworkextrahardtokeepyourshoulderslockedintoastable,externallyrotatedposition.Ifyourshouldersrollforwardorshrug,yourpecswillpulloffaxis,whichpullsthesternumapart—thereasonwhysomepeopleexperienceintensepaininthesternumwhentheydip.

Motor-ControlFix:

Usethepushupasamodeltoingrainpropershoulderstabilizationmechanicsbeforeprogressingtothedip.Isolatethetopposition:Focusonsqueezingyourbuttwithyourlegsstraightandtogether,screwingyourhandsintothebars,gettingyourelbowpitsforward,andpullingyourshouldersback.

MobilizationTargetAreas:

ThoracicSpineAnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(ElbowandWrist)

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OverextensionSpinalFaultBendingyourkneesandcrossingyouranklesbehindyourbodyisa

setuperrorthatcancauseoverextensionfault.Thebottomlineisyoucan’tengageyourglutesandstabilizeyourpelvisinaneutralpositionunlessyourlegsarestraightandpositionedtogether.

Ifyouglanceatthephotos,you’llnoticethatasIpressoutofthebottomposition,Ithrowmyheadbackandarchintoanoverextendedposition.Inthisexample,I’vesurrenderedmyspinalpositionandthestabilityofmyshoulderssothatIcangenerateupwardmomentum.Archingback,elbowsdeviatingoutward,andshoulderscompensatingforwardismybody’swayoffindingstabilitysothatIcancompletethemovement.Notgood!

Motor-ControlFix:

Keepyourlegsstraightandpinnedtogether,pointingyourtoes.Yourfeetshouldbepositionedunderneathorslightlyoutinfrontofyourbody.Squeezeyourglutesandestablishaneutralspinalposition.Pullyourshouldersbackandcreatetorqueoffthebar.

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OverextensionFaultJustbecauseyourlegsarestraightandyourshouldersaresetina

goodpositiondoesn’tensureaqualitydip.Ifyoulookatthephotosyou’llnoticethatmyshouldersarepulledback,myfeetaretogether,andmytoesarepointed,butI’vefailedtosqueezemybuttandbracemycore.AsIinitiatethedip,myelbowsandfeetmoveback,mychestbulgesforward,andIinstantlylosestabilityinmyshoulders.

Mostmovementsrequirethatyoubalanceyourribcageontopofyourpelvis,butinthissituationyouhavetostabilizeyourpelvisunderneathyourribcage,whichischallengingifyou’rejustlearningthemovement.Althoughtheload-ordersequenceisthesame,peoplewilloftenforgettobracetheirtrunkastheyinitiatethedip,resultinginthis

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fault.

Motor-ControlFix:

Squeezeyourglutestosetyourpelvisintoaneutralposition.Keepyourglutesengagedandmaintainaflatbackasyouinitiatethemovement.Allowyourchesttotranslateforward,focusingonkeepingyourforearmsvertical.Thiswillloadyourtricepsandchest,aswellaskeepyourshoulderslockedintoagoodposition.

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RINGDIPOneoftheprimefunctionsoftheMovementandMobilitySystemis

toteachandlayermovementsthattransferlearningtoothermovements.Theringdipisastarexampleofthis.Inadditiontoprovidingamorechallengingstimulus,itprepsyouformoredynamicmovementslikethemuscle-up.

Aswiththering-pushup,theringdiprequiresanadditionaldoseofproblemsolving.Mobilityissuesareforcedoutofhiding.Youcantellwhensomeoneismissinginternalrotationintheirshouldersbecausetheystruggletoachieveanexternallyrotatedpositionandcan’tlockouttheirelbows.

Ringdipsalsopromotegoodmovementpracticesandautomaticallycorrectcommonfaults.Forexample,acommonfaultwiththeclassicdipistopullyourelbowsbackasyoulowerintothebottomposition.Thisinternallyrotatesyourshoulders,suckingyouintoacompromisedposition.However,inordertostaybalancedovertheringsandremaininastableposition,youhavetokeepyourforearmsvertical.Putanotherway,youphysicallycan’tpresswithyourelbowsbehindyourwrist.

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1. Tostabilizeyourshoulders,externallyrotateyourhandssothatyourthumbsarepointingawayfromyourbody.Nowpullyourshouldersback.Yourlefthandshouldbeatabout11o’clockandyourrighthandatabout1o’clock.Positionyourfeettogether,pointyourtoes,squeezeyourglutes,andthentightenyourcore.

2. Keepingyourbuttsqueezed,yourbellytight,andyourhandsturnedout,lowerintothebottomposition.Ifyouglanceatthephoto,you’llnoticethatCarlleversforward,keepinghisfeetoutinfrontofhisbody.Thisloadshistricepsandchestandkeepshisshouldersandtrunkinagoodposition.Alsonotethepositionofhisarms:hiswristsareinlinewithhiselbows(hisforearmsarevertical)andhiselbowsareintighttohisbody.It’simportanttomentionthatasyouloweryourhandsyouwillrotatetoabout12o’clock.Ifyou’remissinginternalrotationinyourshoulders,yourhandswillcontinuetorotateinward.Fightthisforceandtrytoreclaimathumb-outpositionasyouriseoutofthebottom.

3. Stillturningyourhandsoutandkeepingyourbackflat,extendyourelbowsandreestablishthetopposition.

STRICT-PRESSThestrict-pressisoneofthemovesthatofferagoldenopportunityto

practicetherulesofbracingandtorquewhenyourarmsareoverhead.It’salsoamagnifyingglassforassessingmotor-controltroublespotsandmobilityrestriction.

Forexample,saysomeonecan’tgettheirshouldersintotheproperpositionwhentheypressabarbelloverhead.Whatdoesthattellyouabouttheirmotor-controlandshoulderrange-of-motion?Andwhatdo

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youthinkwillhappenwhentheytrytoreceiveaheavyloadinthejerk?Orrattleoffanyoverheadmovementwhileburningwithmet-confatigue?

Ifyoudon’tunderstandtheidealstartandfinishpositionorlacktherange-of-motiontoperformthetask,youcan’tapplythesefundamentalconceptstomorecomplexoverheadactions.

Lookforthis:Cantheathletekeephisbackflatwithribcagedownandpelvisneutral?Canhegethisshouldersintotheend-rangeflexionwithhiselbowsstraight?Canheexpressastableshoulderpositionbygettinghisarmpitsforward?It’sthatsimple.

Thisstrict-pressisalsoaveryusefulrehabilitationtool.Forexample,ifyou’recoachingsomeonewhosecomingoffakneeinjuryorrehabbingafterACLsurgery,thisisoneofthefirstweight-bearingexercisesthatyoucanintroduce.Itstillrequiresalowlevelofexternalrotationtorque—theyhavetoshovetheirkneesoutandscrewtheirfeetintotheground—soitwillhelpstrengthentheinjuredjointandsurroundingmusculature,aswellasre-groovefunctionalmovementpatterns.

Barbellvs.DumbbellPeoplewillaskme:“Whydoyouencouragepressingwiththe

barbell…isn’titeasiertolearnandsafertopresswithdumbbells?”BeforeIanswer,it’simportanttonotethatthecloseryoucanposition

theweighttoyourcenterline(generalcenterofmass),theeasieritistopressfromthatpositionwithgoodform.

Ifyouhavelimitedshoulderrange-of-motionoryourtechniqueisoff,thedumbbellpressisagreatoptionbecauseitallowsyoutokeepyourshouldersorganizedinacorrectpositionwithoutcompromisingform.

Soifyouhaveshoulderpainwhenyouraiseyourarmsoverheadwithabarbell,pressingwithdumbbellshelpsreducethatpainduetoimprovedsetuppositioningandmorerotationaloptionsofthearmwhen

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thedumbbellisoverhead.There’snoarguingthefactthatpressingwithdumbbellsofferdistinct

advantages.Thesamegoesforkettlebells.Infact,it’ssomethingthatIencourageallofmyathletestodo.However,thedumbbellpresswillultimatelylimitthemaxloadanathletecanputoverhead.

Additionally,oneoftheproblemsthatyouwillperenniallyseeasathletesmovetowardmorecomplexliftslikethepush-jerkandsplit-jerkistheydon’thaveamodelforcreatingtorqueoffafixedobject(barbell)andtheylackthestrengthtoperformthesemovementsunderload.That’swhyit’ssoimportanttogetpeoplepressingwithabarbellintheirdevelopmentalstages—becauseitingrainsfundamentalmovementpatternsthattranslatetothesemorecomplexmovements,evenasitbuildsthepressingstrengthneededtomoveheavierweight.

However,thebarbelldoespresentcertainchallenges:Youhavetoclearyourfaceasyoupresstheweightoverhead;youhavetosupporttheloadoutinfrontofyourbody;youhavetobalancethebaronyourchestwhilekeepingyourforearmsvertical;andyouhavetogenerateforcefromadead-startposition.Butlikeallmovementsshowninthisbook,itteachesyouaload-ordersequencethattransferstoothermovesandobjects.

Theobjectiveistoteachmovementsthatexpressstabilityinyourjointsandcorethroughfullrangesofmotion,aswellasallowsforavarietyofmovements.Whilethebarbellisbynomeansanaturalimplement,it’stheeasiesttoolforchallengingtheathlete’scompetencyoverhead.Therecomesapointwhereliftingheavydumbbellssimplybecomesuntenable.

Strict-PressSetupThesetuptothepressisverysimilartoestablishingthefrontrack

positionoutoftherack(seefrontsquat,seehere).Youstillcreatetorqueoffthebar(breakingthebarandtwistingyourelbowsunderneath)one

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armatatime,lifttheweightoutoftherackasifitwereafrontsquat,andwalkback.Butinsteadofliftingyourelbowstoa90-degreeangleandbalancingthebaronyourfingertipsandshoulders,youpositionthebaronyourchestandinthecenterofyourpalms.

Acoupleofnuancesworthmentioningarethewidthofyourstanceandgrip.Determiningyourstanceiseasy;it’sthesameasyourjumpingstanceordeadliftstance.Yourfeetarestraightandpositionedunderneathyourhips,roughlyshoulder-widthapart.

Figuringoutyourgripisalittletrickier.Thereareafewdifferentmethodsyoucanuse.Youcanimplementthefrontracksetupdemonstratedonseehere,getintothetoppositionofthering-pushup(as

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shownonseehere),orexecutethebandpresstest.Thekeysarethis:shouldersscrewedintothebackofthesocket,forearmsvertical,wristsalignedwithyourelbows,andthebarrestinginthecenterofyourpalms.

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FrontRackFaultAcommonmistakeistoinitiatethepressfromafrontrackposition.

Whileyoucangetawaywiththiswhenexecutingthepush-pressandpush-jerk,itdoesn’tworkwiththestrict-press.Withthebarbalancingonyourfingertips,youcan’tgenerateenoughforcefromthestartpositiontolifttheweightoffyourchest.Peoplewilldothisbecausetheydon’thaveamodelforpressingwithaverticalforearmortheyaremissingrange-of-motionintheirshouldersortheirthoracicspineisbrutallytight—orallofthosethings.

Motor-ControlFix:

Setupforthepressoutoftherack.Positionthebarinthecenterofyourpalmsandmakesureyourelbowsarealignedwithyourwrists(andthebar).Keepyourshouldersscrewedtothebackofthesocketbygeneratingtorqueoffthebar.

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Performthebandpresstest—seenextpage.

MobilizationTargetAreas:

ThoracicSpineAnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(Elbow/Wrist)

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ArchFaultThetrunkstabilizationdemandsarehighinthestrict-press.Unlike

thepush-pressandpush-jerk,whichharnessthepowerofyourlegsandhips,thestrict-pressrequiresyoutopressusingthestrengthofyourshouldersandarms.Thisdead-startphaseiswhatmakesthestrict-presssuchatrickymovement.Astheweightgetsheavier,peoplewillsearchforamechanicaladvantagebyarchingbackandpressingtheweightoutinfrontoftheirbody,likeabenchpress.Whilethismakesiteasiertogettheweightoffthechest,itdestabilizestheprimaryengines,causingtheelbowstoflyoutandtheshoulderstorollforward.

Thisfaultisalsocommonwithpeoplethattrytomovethebararoundtheirfaceinsteadofpullingtheirheadback.Inmostcases,thisfaultcanbeaddressedbysimplyloweringtheweight,keepingthebuttsqueezed,andmaintainingaverticalbarpathbymovingtheheadback.However,ifsomeonehasatightthoracicspineandismissingrotationintheirshoulder,theymightnotbeabletosettheirshouldersintoagoodposition.Ifthathappens,theywillalwayspresstheweightoutinfrontoftheirbodyasillustratedinthephotos.

Motor-ControlFix:

Squeezetheglutesandkeepthebellytight.Prioritizethesetupoutoftherackbyscrewingyourshouldersintothebackofthesocket.

MobilizationTargetAreas:

ThoracicSpineAnteriorShoulder/LatPosteriorShoulder/Chest

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DownstreamArm(Elbow/Wrist)

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BandPressTestThebandpresstestisgreatforacoupleofreasons.Forstarters,

itilluminatestheimportanceandefficiencyofastableshoulder.Secondly,itshowspeoplethattheirlovelypush-jerkfrontrackpositiondoesn’ttranslatetothepress.

Here’showitworks:Hookabandaroundyourfootandadoptapressingpositionthatissimilartothefrontrack.Then,trytoextendyourarmoverheadfromthatposition.Whatyou’llfindisthatyourshoulderimmediatelytranslatesforwardintoanunstablepositionandyoustruggletoraiseyourarmoverhead.Next,pullyourshoulderbackintoagoodpositionandpress.Rightaway,youwillseethatit’smucheasiertolockoutyourarm.Assoonasyoubringyourshoulderbackandgetyourelbowtighttoyourbody,it’smucheasier.You’reabletoharnessallthestabilityofyourshouldersandtransmitenergyeffectivelytotheband.

Inanutshell,thepresstestisagreatwaytochallengetheefficiencyofyourpressandshedslightonwhataneffectivepressshouldfeelandlooklike.

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ElbowsOutFault

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Ifyourelbowsflareouttothesideasyouextendyourarmsoverheadit’sanindicationthatyou’renotgeneratingenoughtorqueorfailedtosetyourshouldersinagoodpositionduringthesetup.However,ifyou’reunabletolockoutyourarmsoverhead,whichisverycommon,chancesaregoodthatyou’remissingrange-of-motioninyourshoulders.Thisisadetrimentalmechanicalpatternthatwillbecomearealproblemwhentheweightgetsheavyoryougraduatetomorecomplexliftslikepush-pressingandpush-jerking.

Motor-ControlFix:

Generatesufficienttorqueinthesetupandkeepyourelbowsinasyoupressoverhead.

MobilizationTargetAreas:

ThoracicSpineAnteriorShouldersandLatsPosteriorShouldersandChestDownstreamArm(Elbow/Wrist)

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HeadForwardFaultAnothercommonfaultistopushyourheadthroughyourarmsas

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youextendyourelbowsoverhead.Coacheswilloftencuetheirathletestopushtheirheadthroughbecauseathleteswillmistakenlypulltheirheadbacktocleartheirfaceandthenleaveitthereastheylockouttheirarmsoverhead,causingaleanbackfault.Tellingthemtopushtheirheadthroughaimstocorrectthisfaultbyremindingthemtomoveunderneaththebarbellasitpassestheirface.

Theproblemisthatalotofpeoplewillovercompensatebypushingthebarbellbackwardsanddrivingtheirheadforward.Inadditiontounlockingtheirshouldersandcompromisingspinalposition,thisputsanenormousamountofshearonthecervicalsegmentsoftheneck.Sowhenpeoplearepressingandtheirheadspenetratethroughtheirarmsandthebarbellmovesbehindtheirbody,youhavearecipeforaquickneckinjury.Thecorrecttechniqueistobringyourheadbackjustenoughtoclearyourfaceandthenmoveunderneaththebarasyoupresstheweightoverhead,keepingyourtorsoandheadinalignment.

Motor-ControlFix:

Keepyourheadinlinewithyourtorso.Thinkaboutkeepingaverticalbarpathandmovingyourheadjustenoughtoclearyourface.Practicewithlighterweightsuntilyou’reproficientwiththetechnique.

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HANDSTANDPUSHUP(Freestanding)

Thehandstandpushupisnotanaturalmovement.Imean,asidefromgymnastics,break-dancing,andCrossFit,rarelydopeopledoanythinginverted.

However,itisstillanexcellentmovementtoinfuseintoyourtrainingprogram.Infact,thehandstandpushupisoneofthebestmovementsfordrivinghometherelationshipbetweenribcageandpelvisalignment.Youhavetobalanceyourpelvisandlegsonyourribcage,whichexposesalotofholesinpeople’smidlinestabilizationstrategyandshoulderorganizationalstrategy.

Unlikemosttrainingmovements,thehandstandpushuprequiresthatyouorganizeyourtrunkthroughyourshouldersviayourhands,insteadofyourhipsviayourfeet.Forexample,whenyousetupforasquatyoucreatetorque(stability)inyourhipsbyscrewingyourfeetintothegroundandthenbalancingyourribcageoveryourpelvis.Butwiththehandstandpushup,youdotheexactopposite,whichisverychallengingforpeople.You’rebasicallygettingorganizedinthefinishpositionofapress.Fromamotor-learningandtrunk-stabilizationperspective,thehandstandpushupisunparalleled.

Again,toimproveasanathlete,youhavetofinddifferentwaystochallengeyourmotor-control.Themoretrainingtoolsanathletehasinhismovementarsenal,thebetterandmorestablehewillbe.Shouldthisbelongintherepertoireofallathletes?No.ApowerlifterorOlympiclifteriscertainlynotgoingtodohandstandpushups.Theyhaveplentyofotherskilltransferexercisesthatteachgoodshoulderpositioningandtrunkstabilization.Butfortheaverageperson,it’safundamentalskillthatwillimproveathleticismand,moreimportantly,itwilltellyoualotaboutyourabilitytoorganizeyourshouldersandtrunkinanunfamiliar

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position.

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1. Tosetupforthehandstandpushup,gothroughthebracingsequenceandhingeforwardfromyourhipsasifyouwereexecutingasingle-legdeadlift.Usingyourfreelegasapendulum,placeyourhandsonthegroundatyourpushupdistance,andkickuptoahandstandbyswingingyourlegsoveryourbody.Keepyourlegsstraightandcreateanexternalrotationforcebyscrewingyourhandsintothegroundasyoutransitionintothehandstand.Thekeyistokeepyourlegstogetherandyourtoespointedtomaximizegluteactivationandstability.Focusonkeepingyourbuttsqueezed,bellytight,andarmpitsforward.

2. Stillscrewingyourhandsintotheground,breakatyourelbowsandletyourentirebodytiltback,keepingyourentirebodyrigid.Oneofthecompromisesofdoingahandstandupsidedownisyoucan’tleaveyourheadinaperfectposition.Ifyoulookatthephoto,you’llnoticethatCarltiltshishead

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backjustenoughsothathecanseetheground.3. Loweryourbodyuntilyourheadtouchestheground.4. Asyoupressoutofthebottomposition,thinkaboutkeeping

yourbodyrigidandyourelbowsintighttoyourbody.5. Asyoulockoutyourarms,getyourheadthroughyourarms

andunderneathyourbodytolevelout.Atthesametime,trytogetyourarmpitsforwardtomaintainexternalrotationtoque.

HandstandPushup(Supported)Afreestandinghandstandorafreestandinghandstandpushup—that’s

thegoal.Butittakesanextremeamountofstrength,stability,andmotor-controltopulloff.Thestepping-stonetosuchaskillistouseasupportlikeawall.ThisistheequivalentofsquattingorbenchingonaSmithmachineinthatyoucanmoveupanddowninastraightline.AnotheroptionistohaveaSuperfriendsupportyourfeet.Thisrequireshigherlevelsofstabilityandisgreatforfindingyourbalancewhileinverted.

Andyoudon’tevenneedtoperformtheactualmovement;justgetintothestartpositionandworkonlockingoutyourelbows,gettingyourarmpitsforward,andorganizingyourtrunk.It’sagreatplacetoteachpeopleaboutshoulderandtrunkstability.LikeIsaid,nothingchallengestheribcagetopelvisrelationshiplikethehandstandpushup.

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1. Positioningyourhandsroughly6-inchesfromthewall,gothroughthebracingsequenceandthenkickupintoahandstand.Herearethekeys:Keepyourhandsstraight,buttsqueezed,legstogether,toespointed,pelvisbalancedoveryourribcage,andyourarmpitsforward.

2. Screwingyourhandsintotheground,breakattheelbowsandloweryourheadtotheground.Asyoudescend,trytokeepyourforearmsvertical,yourelbowsintighttoyourbody,andyourbackandlegsaligned.

3. Asyoupressoutofthebottompositionandlockoutyourarms,getyourarmpitsforward.

ScorpionHandstandPushupFault

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Thefaultsforthehandstandpushuparethesameasthoseforthestandingpress:Ribcagetilt,headup,elbowsout,andshouldersforward.Andjustlikethepushup,peoplewillspreadtheirlegs,whichputstheirbuttoffline,causingagrossoverextensionlumbarspinalfault.It’sadisaster.

Interestingly,thisiswhatmostpeoplelooklikewhentheytrytowalkontheirhands.IseethisallthetimeandIthinktomyself:“Congratulations,you’rewalkingonyourhands...andyou’rewreckingyourmotorpatterningforallyourpressingmotionsanddestroyingyour

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backandshoulders.”Seriously,therearesomanythingswrongwiththispictureIdon’tknowwheretobegin.

Thefactis,youwouldneverpressinthisposition.IfweflippedthephotoofCarlupsidedown,putabarbellinhishandandtoldyoutoevaluatetheposition,whatwouldyousay?Isuspectnothinggood.

Here’sthedeal.Youhavetogetorganizedatthetrunkandworkonsettingyourshouldersintothecorrectposition—armpitsforward.Keepyourhandsstraightsothatyoucanmaximizetorque,keepyourfeettogether,andpointyourtoestomaximizegluteactivation.Ifyouhavetolookdowntoseetheground,trynottoexaggeratethemovement.Asidefromthat,themotor-controlsolutionandmobilityprescriptionisthesameasthestrict-pressfaults.

PULL-UPIfyouviewathleticmovementthroughthelensof“howmuch”and

“howfast,”theoddsofdefaultingintoabadpositionjustskyrocket.Thepull-upoffersasizzlingexample.Inmostcases,littleornoattentionispaidtohowtheathletesacrificedhisspine,neck,andshoulderpositionasifheweredrowningatsea.Thequalityofapull-upgetsreducedto,“Wastheathleteabletogethischinoverthebar?Yesorno?”

It’snotaboutwhetherornotamovementwascompleted,butratherwhetherornotthemovementwascompletedwithgoodform.

ImagineifItoldyouthatroundingyourbackwhenyoudeadliftheavyisacceptableaslongasyoucompletethelift.Thatwouldn’tmakesense,right?Itcontradictstheunderlyingthemeofthisbook.Well,it’sthesamethingwiththepull-up.

Ifyoucan’tperformthemovementcorrectlywithoutcompensatingintoabadposition,it’sdamaging.Youcangetawaywithitforawhile,buteventuallyhangingwithbentelbowsandoverextendingyourlumbar

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spineisgoingtokickyourass.Atourgym,weteachourathlete’sthestrictpull-upforthesame

reasonweteachthestrict-press.Itallowsustoeffectivelyteachandingraingoodmechanicsinalow-riskenvironment.Wecanthenprogresstomoredynamicmoveslikethekippingpull-upwithlessriskofdefaultingintoapoorposition.Theideaistodevelopphysicalcompetencywiththemovementfromadead-startatend-rangebeforechallengingthemwithaspeedelement.

Oncewecangetathletestocreateandmaintainarigidspineandstableshoulders,itbecomesanissueofstrength.Iftheathletecan’tinitiatethemovementwithgoodform,we’llsimplyscalethemovementbyhookingabandaroundhisfeet.Inadditiontobuildingstrength,thebandreducesthetorquedemandsandallowshimtomovethroughafullrange-of-motion.

HookGripJustasthepositioningofyourfeetdictateyourabilitytogenerate

torqueinyourhipsandmaintainaneutralspine,yourgripdictatesyourabilitytogeneratetorqueinyourshouldersandkeepyourribcagedownwhenperformingapull-up.Formostpeople,positioningtheirhandsatroughlyshoulder-widthapartoradoptingthesamegripdistanceastheirpushuporstrict-pressisagoodstart.

Thenextstepistolearnhowtogripthebar.Ifyouglanceatthephotos,you’llnoticethatCarlimplementsauniquegrip.Insteadofadoptingatraditionalgripofhookinghisthumboverthetopofthebar,hewrapshisthumboverhisindexormiddlefinger.Inaddition,healsopositionshispinkyfingersoverthetopofthebar,creatingaslightbendinthewrist.Thisgripissuperiorbecauseitlocksyourhandtothebarandallowsyoutocreatetorque,whichsetsyourshouldersinastableposition.

Thismodifiedfalsegripoffersacoupledistinctadvantages.For

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starters,itwindshisshouldersupintoanexternallyrotatedposition.Inotherwords,hedoesn’thavetothinkaboutbreakingthebarbecausehe’salreadytorqued.Whenyourwristsarepositioneddirectlyunderneaththebar,youhavetoworkalothardertocreatetorqueinyourshoulders.Secondly,thishookgripdeadhangpositionisalsoagreatdiagnostictoolforassessingoverheadrange-of-motion:Ifyoucankeepyourtorsointegratedwhilehangingwiththepull-uphookgrip,it’sanindicationthatyouhavefullrange-of-motionoverhead.

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1. Establishapull-uphookgrip.Next,braceyourtrunkbysqueezingyourglutesandpullingyourribcagedown.Positionyourlegstogetherwithyourtoespointed.Thisallowsyoutomaximizetensioninyourglutesandcore.Ifyouexaminethephoto,you’llnoticethatCarl’sbackisflat,hisribcageisbalancedperfectlyoverhispelvis,andhisshouldersarescrewedintothebackofthesocket(armpitsforward).

2. Keepingyourbellytightandbuttsqueezed,pullyourselfup.Tokeepyourtorsoandshouldersintegrated,imaginepushingyourfeetforwardasyouinitiatethepull.Don’tmakethemistakeofdisengagingyourcoreasyourtorsodeviatesback.

3.Withyourpinkystillpositionedoverthebar,pullyourchesttothebar—keepingyourheadinaneutralposition.Note:Ifyoucan’traiseyourchinoverthebarwithyourheadneutral,stop.Don’ttrytothrowyourheadbacktocompletethemovement.

4. Asyouloweryourselfdowntothestartposition,nothingshouldchange:Yourbackisstillflat,buttsqueezed,bellytight,pinkyoverthebar,headneutral,legstogether,andfeetpointed.Aslongasyoumaintainabraced-neutraltrunkandyourgripstaysintact,youdon’thavetothinkaboutbreakingthebar—youwillremaininastateofhightorque.

5. Finishthemovementthesamewayyoustarted,inagoodposition.

Upper-BackFlinchFaultAsmentioned,veryfewpeoplearestrongenoughorhavethemotor-

controltoinitiateastrictpull-up.Togainamechanicaladvantage,athletesoftentilttheirribcageback,unlockingtheirshoulders,and

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overextendtheirlumbarspine.Thisisalsocommonwithpeoplethataremissinginternalrotationintheirshouldersorarenotcomfortablewiththehookgrip.Ratherthancreatetorque,theykeeptheirshoulderssoft,whichfeedsslackdownstreamtothetorso,makingiteasiertoinitiatethepull.

Ifyourback,shoulders,andtrunkarenotontensionenteringthemovement,yourbodywillhuntforstability.Thisischaracterizedbytiltingyourribcage,yourelbowsflaringout,yourshouldersrollingforward,andyourheadcrankingback.Allthesamefaultsthatyouseewiththestrict-press.Coincidence?Ithinknot.You’retowingthecaroutoftheditchwithslackintherope.

Motor-ControlFix:

Addressgripmechanics:makesureyourpinkyispositionedoverthebar.Squeezeyourbutt,pullyourribcageoveryourpelvis,positionyourlegstogether,andpointyourtoes.

MobilizationTargetAreas:

ThoracicSpinePosteriorShouldersandLatsAnteriorShouldersandChestDownstreamArm(Elbow/Wrist)

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CrossLegFaultJustlikethedip,alotofpeoplemistakenlysetupforthepull-upby

hookingtheirfeetbehindtheirbodyandbendingtheirlegs.Thispreventsyourlegsfromflyingapart,whichhappenswhenyou’renotstrongenoughtoperformastrictpull-up,andallowsyoutopumpyourkneesuptoyourchesttogenerateupwardmomentum.

Thisalsohappensifyousetuponabarthatistoolowtotheground.Regardlessofwhyyoudoit,thisfaultmakesitimpossibletoengageyourglutesandsetyourribcageoveryourpelvis,puttingyouintoanoverextendedposition.Ifyoustartfromanoverextendedposition,thereisnowaythatyoucancreatetorqueandstabilityinyourshoulders.Soinadditiontomovingwithadisorganizedspine,yourshouldersmoveuptoyourearsandyourlatsturnoff.Putsimply,you’rehangingfromanunstableshoulderjoint.

Motor-ControlFix:

Addressgripmechanics:makesureyourpinkyispositionedoverthebar.Straightenoutyourlegs,positionyourfeettogether,andpointyourtoes.Squeezeyourbuttandbalanceyourribcageoveryourpelvis.

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CHIN-UPThegoalistobeabletocreatetorquefromanyhandpositionand

expressafullrange-of-motionwitheverymovement.Infact,performingpull-upswithyourhandsindifferentpositionsisanicewaytotestyourunderstandingofthemovement.However,youdon’twanttoadoptapositionthatunderminesyourtechnique.Forthatreason,Irecommendyoustartbylearningtheconventionalpalm-forwardpull-up.Itteachesyouhowtocreatetorque,putsyourshouldersintoastableposition,andmakesiteasiertomaintainabraced-neutralspine.Onceyou’recompetentwithafullrange-of-motionoverhead,testyourpositionbyimplementingthechin-up.

Ifyou’reunabletolockyourarmsoutandkeepyourribcagedownwithachin-upgrip,there’sagoodchancethatyou’remissingrange-of-motionoverhead.

Puttingyourarmsinapositionoffullexternalrotationprovidesmorestabilitybecauseyoudon’thavetoactivelyhuntfortension.Theproblemisthatexternallyrotatingyourhandsmakesitdifficulttocreatetorqueatend-range.Notonlythat,ifyoucan’tgetintoanend-rangestartposition,yourelbowsbendandyourribcagetilts,whichislessthanideal.Soinadditiontopullingfromacompensatedposition,you’renotexpressingafullrange-of-motion(nowonderthey’reeasier).

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1. Thesetupforthechin-upisthesameasthepull-up:Squeezeyourbutt,positionyourlegstogetherandoutinfrontofyourbody,pointyourtoes,pullyourribcagedown,andkeepyourheadneutral.NoticehowCarl’sshouldersareinafullyexternallyrotatedposition.Whilethissetshisshouldersinagoodposition,hewillhavetoworkextrahardtokeephisribcagedownandhisspineneutralasheinitiatesthepull.

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2. Keepingyourelbowstight,ribcagedown,headneutral,andbuttsqueezed,pullyourselftowardthebar.Thinkaboutkeepingyourlegsoutinfrontofyourbodyasyouleverback.

3. Pullyourchinoverthebar.Keepyourheadneutralandavoidreachingforthebarwithyourchin.

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CATEGORY2MOVEMENTS

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WallBall

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Push-Press

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JumpingandLanding

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KettlebellSwing

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One-ArmSwing

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Rowing

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KippingPull-Up

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SnatchBalanceProgression

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WALLBALLAsaquickrecap,category2movementsaresimilartocategory1

movementsinthatyoustartandfinishinapositionthatallowsyoutocultivatetrunkstiffnessandtorque.Butinsteadofstayingconnectedtothemovement—meaningthatyoumaintaintorqueandtensionthroughthemovement’sentirerange-of-motion—youaddaspeedelementandmomentarilyremovetheconnection.

Thewallballisoneofthefirstcategory2movementsthatIintroducetonoviceathletesorsomeonewhoiscomingoffaninjury.It’sasimplesquatthataddsadynamicstimulus—throwingandreceivingamedicineball—whilechallenginganathlete’sabilitytomaintainaverticaltorso.It’sagreatwaytoassessanathlete’smotor-controlpatternsanddeficiencies.

Here’sanexample:Sayyou’retraininganoviceathlete.He’snowcompetentwithfundamentalmovementprinciplesandcategory1movements.You’vealsochallengedhimunderloadwithanuprighttorso.Thenextstepistointroducecategory2movementssuchasthewallball.Whatyouwillfindisthatthemomenthe’saskedtospontaneouslycreatetorqueoffofanobjectthatisnotabarbell,everythingfallsapart.Hestartsoverextendinghislumbarspine,roundinghisupperback,anddrivinghiskneesforward.Andtheonlythingyouaskedhimtodowassquatwithamedicineball,throwittoatarget,andreceiveitinastableposition.

Now,shouldthewallballbepartofeveryelitelevelathlete’strainingprogram?Notnecessarily.

Thisistheidea:Byaddingaspeedelement,youexposeweaknessesintheathlete’sprofileinanenvironmentwherethechancesofgettinginjuredareverylow.(Youcanalsoaddametabolicdemandtotheequation,makingitevenharderforhimtodisguisehispoor

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movementpatternsandmobilityrestrictions.)Thisisextremelyusefulforacoachbecausenowyouhaveasimplemodelforteachinganathletehowtotransmitforcefromhishipstohisshoulders.Youcanteachhimhowtospontaneouslycreatetorqueinthebottompositionofthesquat,asaprogressiontotheOlympiclifts:Ifhecan’treceivean8-poundballinagoodpositionwhatdoyouthinkwillhappenwitha95-poundbarbell?Thisiswhatmakesthewallballsucharichandusefulmovement.

Note:Thecommonfaultsassociatedwiththewallballinclude:forwardinclinationofthetorso,internalrotationoftheshoulders,overextensionofthelowerback,valguskneecollapse,etc.Revisittheairsquatandfrontsquatformotor-controlandmobilitysolutions.

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1. Tosetupforthewallball,assumeyoursquatstancewiththemedicineballpositionedatheadlevel,screwingyourhandsintotheballtocreateastableshoulderposition.Standfarenoughawayfromyourtargetsothatyoucanreceivetheballinthestartposition.Inotherwords,youdon’twanttheballtofallinfrontorbehindyou,butrightatyourchest.

2. Keepingyourtorsoupright,loweryourselfintothebottompositionjustasyouwouldwhenperformingafrontsquat—seefrontsquat,seehere.Keepyourheadneutralandfocusonkeepingyourbackflat.Don’ttrycraningyournecksothatyoucanseeyourtarget.

3. Asyouincreaseyourelevation,focusyourgazeonyourtarget.Again,youdon’tneedtothrowyourheadbacktodothis.Ifyousetupcorrectly,you’llbestandingfarenough

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awaysothatyoucanseeyourtargetwithoutcraningyourneck.

4. Asyoustandtall,extendyourarmsandthrowtheballtothetarget.Thekeyistoextendyourarmsequally.Inotherwords,don’ttrytothrowtheballlikeyou’reshootingafreethrow.Alotofpeoplewillovercompensatewiththeirdominantarm,whichcompromisesyourabilitytoreceivetheballinagoodposition.Besuretosqueezeyourglutesasyoustandtallandreestablishastronguprightpositionbeforereceivingtheball.

5. Receivetheballoutinfrontofyourbodyintheexactsamepositionyoustarted.Theideaistoreceivetheballoverheadandmovedownwiththeball,screwingyourhandsintotheballtosetyourshouldersinagoodpositionasyoudescend.

PUSH-PRESSYousetupforthepush-presslikeyouwouldastrict-press.But

insteadofpressingtheweightoffyourchestfromadead-start,youbendandextendyourkneestoacceleratetheweightoverhead.The“dipanddrive”additionofpowerallowsyoutohandlelargerloads.Italsoteachesyouhowtotransmitforcefromyourhipstoyourshoulders,apatternthattransferstomorecomplexmovements,likethecleanandjerk.

Inthepush-pressyoudon’thavetogenerateasmuchtorqueinthestartpositionbecauseyou’reusingthepowerofyourlegsandhipstopresstheweightoffofyourchest.Soifyouhavemobilityissuesthatmakethestrict-pressrackpositionuntenable,thepush-pressrackpositionwillgiveyousomebreathingroomandstillallowyoutogooverhead.

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Thinkofthepush-pressasaweightedverticaljump.Infact,thepush-pressisagreatwaytolayerandteachproperuprighttorsojumpingandlandingmechanics:Ifyouunderstandhowtodipanddrivebyshovingyourkneesoutandkeepingyourbackflat,youhaveamodelforjumpingandlandingwithaverticalposturethatdoesn’ttrashyourbackorknees.

Tohelpwithyourunderstanding,thinkofthedipanddriveasthejump,andloweringtheweightasthelanding.Mostpeoplehavenotbeentaughthowtojumpandlandwithgoodform.

Imaginejumpingupforarebound,spikingavolleyball,orperformingastrength-and-conditioningcircuitthatcallsforhigh-repetitionboxjumpsandpush-presses,likeCrossFit’sFightGoneBadworkout.Whathappenswhenyoudon’thaveamodelforshovingyourkneesoutorkeepingaflatback?Youdriveyourkneesforwardandoverextend.Nowondersomanypeoplesufferfrominsidiouskneepain—commonlyreferredtoasjumper’sknee(patellartendonitis)—afterengaginginsuchactivities.

Note:Themostcommonfaultsassociatedwiththepush-pressinclude:drivingyourkneesforward,overextendingyourlumbarspine,pressingthebarbelloutinfrontorbehindyourbody,flaringyourelbowsout,andinternallyrotatingyourshoulders.Toaddressthekneeforwardandoverextensionfaultsrelatedtothedipanddrive,revisittheairsquatandfrontsquat.Toaddressthepressingfaults,flipbacktothepushupandstrict-press.

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JUMPINGANDLANDINGJumpingstraightupanddown,orevenboundingforwardfroma

square,stationarystance,isessentiallyanunloadeddynamicsquat.Youhingeforwardfromyourhips,loadingyourposteriorchain,createtorquethroughyourhipsbycreatingexternalrotationtorque,andkeepyourshinsasverticalaspossible.Youalsoseethesamefaults.

Peoplewilldrivetheirkneesforward.Iftheirfeetareangledout,youwillseeanklescollapse,valguskneefaults,overextensionatthelumbarspine,etc.Theonlydifferencewithjumpingandlandingistheconsequencesaremuchhigher,especiallyifyou’recomingdownfromanelevatedplatformorcombiningatonofjumpingandlandingsequencestogetherinasingleworkout.

Considerasportlikebasketballorvolleyballwhereathletesputincountlessjumpingandlandingcycles.Nowimaginewhathappensiftheydevelopakneeforwardoropenfootorkneeinmovementpattern.They’redoomed.Theinsidiousloadontheirkneesisinsaneandthe

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mechanismforhowtheygetjumper’sknee.(Note:jumper’skneeiscausedbyanirritationofthepatellartendon,thetendonthatconnectsthekneecaptotheshinbone,duetoforwardandvalgustranslationofthekneeduringjumpingandsquattingmovements.)ThisisalsohowpeopleinviteACLtears.

Mobilizingandsmashingtheupstreamanddownstreamtissueswillcertainlyalleviatealotoftheirritationcausedbyjumper’skneeandhelpyougetintoabetterposition.Buttheonlywaytofixthisissueistoaddressthetechnique.

Withjumpingandlandingfromastationarystance,it’seasy:Adheretothemovementprinciplesandfocusonkeepingyourshinsvertical,feetstraight,andkneesout.Andremember,squatting,pulling,andpush-pressingmovementsareallgreatwaysofbuildinggoodjumpingandlandingmovementpatterns.

Note:Ifyouareexecutinganuprighttorsojump—reboundingabasketball,forexample—rememberthatyouhavetodriveyourkneesoutandcreatehigherlevelsoftorquetominimizecompressionforcesonyourknees.

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1. Ifyou’retryingtojumpashighaspossiblefromastationarystance,positionyourfeetunderneathyourhips—keepingyourfeetstraight.Thengothroughthebracingsequenceandraiseyourarmsjustoverhead.Noticeinthephotographhowmyarmsareinternallyrotated.Thiswillleavemyshouldersinastableposition,helpingmekeepmybackflatasItiltmytorsoforwardandswingmyarmsback.

2. Toloadupforthejump,tiltyourtorsoforward,loadingyourhipsandhamstrings,screwyourfeetintotheground,anddriveyourkneesout.Keepyourshinsasverticalaspossible.

3. Swingyourarmsoverheadwhilesimultaneouslyextendingyourhipsandknees.Ifyouglanceatthephoto,you’llnoticethatmylegsaretogetherandmyfeetarepointed.Thisallows

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metoactivatemyglutesandkeepmyspineorganizedwhileairborne.Pointingyourtoesalsosetsyouupforlandingontheballofthefoot,whichisideal.

4. Asyourfeettouchdown,createanexternalrotationforcebydrivingyourkneesoutandscrewingyourfeetintotheground.Letyourtorsotranslateforwardasyoudriveyourhipsandhamstringsback.

KETTLEBELLSWINGWhenitcomestolearningcomplicatedmovementsefficiently,the

keyistomakethemuncomplicated.Wedothisbybreakingthemdownintoprecise,manageablesteps.Thenweemphaticallyencouragelike-your-life-depends-on-itfocusinperformingeachstep.Thisisthepathtoatightlearningcurve.It’sthefoundationrequiredforoptimalperformance.It’salsohowyoureducetheriskofinjury.

Considerthebacksquat.Insteadofteachingthebacksquatasonemovement,webreakitupintothreedistinctphases:theliftout,thewalkback,andthesquat.Thisnotonlysimplifiesthemovementandbringsconsciousnesstoeachstep,butitalsoservesasadiagnostictest.Rightaway,youcanseeifanathleteunderstandshowtobraceandcreatetorqueintheearlystagesoftheirsetup.Ifhefailstocreatetorqueoffthebaranddoesn’tsethispelvisinaneutralpositionduringtheliftout,youcanworktocorrectthatfaultbeforeheloadshisspine.Thisisextremelyusefultoolforthecoachbecauseyoucanstarttocorrectfaultsbeforeyourathleteinitiatesafull-rangemovement.

Thekettlebellswingisanotherexample.Inordertoperformtheactualswing,whichisthefocusofthemovement,youfirsthavetoliftthekettlebellofftheground.Thisphaseisnodifferentthanperformingadeadlift:brace,hingeforwardatthehipswithaflatback,createtorquein

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theshoulders,andthenstandup.It’stellingthatpeoplewillfailtomakethisconnectionandimmediatelybeginfromabadpositionbybendingoverwitharoundedback,drivetheirkneesforward,andlifttheweightupwithunstableshoulders.Nowondersomanypeoplestrugglewiththekettlebellswing.It’snotthattheylackthemotor-controlorrange-of-motiontocorrectlyperformthemovement,theyjustsetupinabadposition.

Thisiswhylayeringcategory2movementsissoimportant:Itallowsyoutoseewhatanathlete’sdefaultmotorpatternsarewhenthereisadynamicstimulus.Ifyouwanttohighlightwhyanathletehasjumper’sknee,havehimperformakettlebellswingasadiagnostictest.Intwoseconds,youwillseehimdrivehiskneesforwardinsteadofpullinghishamstringsback,afaultthatmayhavegoneunnoticedincategory1butgetslitupincategory2.

RussianSwingvs.AmericanSwingTherearetwodifferentkettlebellswingscommonlyusedinstrength-

and-conditioningcirclesthatareworthmentioning.There’stheAmericanswingandtheRussianswing.Theformerrequiresthatyouswingthekettlebelloverhead,whilethelatterrequiresyoutoswingthekettlebelltochestorheadlevel.Bothiterationsareextremelyhelpfulintermsofassessingmotor-controlandmobility,butserveslightlydifferentpurposes.

TheAmericanswingobviouslyrequiresmoreshoulder,trunk,andhipcontrolsoitilluminatesmorefaultsthantheRussiancounterpartduetotheincreasedrange-of-motiondemands.Butyoucan’thandleasmuchweight.Andifyoudon’thavefullrange-of-motionoverhead,theAmericanswingwillexaggeratebracingandtorquefaults(overextensioninthetopposition,internalrotationintheshoulders).Ifyoudon’thaveafullrange-of-motion,performingtheAmericanswingjusttoreachsomearbitraryrangeisnotaparticularlybrainymove.

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Top-DownSetup

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TheSwing

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TorqueFaultIfyoufailtocreatetorqueoffthekettlebellhandle,yourshoulderswill

alwayscompensateintoaninternallyrotatedposition.Thisiseasilyfixedbyaddressingthetop-downsetup.However,ifyou’remissinginternalrotationinyourshoulders,establishingastablepositionwithanarrowgripisdifficulttomanage.Ifthathappens,scaleyourgripbygrabbingtheoutsideofthekettlebellhandle.Thiswillgiveyourshoulderssomebreathingroomsothatyoucangetintoagoodposition.Butremember,thisisnotnormal.Youshouldn’thavetocircumventyourpoormobilitybyscalingmovements.Gettoworkonimprovingshoulderrange-of-motionlikeit’syourjob.

Motor-ControlFix:

Usethetop-downdeadliftsetuptopickthekettlebellofftheground.

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Screwyourhandsintothehandleandpullyourshoulderbladesback.

MobilizationTargetAreas:

PosteriorShouldersandLatsAnteriorShouldersandChest

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ScalingYourGripIfyoucan’tgetyourshouldersintoagoodpositionbecauseyou’re

missinginternalrotation,youcanbuyyourselfsomebreathingroombygrabbingtheoutsideofthekettlebellhandle.

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HeadFaultHere’sacommonscenario:Anathletesetsupperfectlyforthe

kettlebellswing,butasheloadshishipsandhamstringstoinitiatethemovement(orreceivetheweightfromthetopposition),hesacrificeshisneutralspinalpositionbythrowinghisheadback.Inmostcases,thisfaultoccursbecausetheathleteisfightingagainstthedownswing,whichpullshistorsoforward.Throwinghisheadbackisawaytocounterbalancethatforceandavoidfallingforward—seehiphingefault.

Thinkaboutitlikethis:Thekettlebellswingsharesthesamemovementpatternasthefirst6-inchesofalowbarbacksquat.Thekeyistokeepyourheadneutralandfocusyourgazeonthegroundaboutsixfeetoutinfrontofyou.Ifyou’relookingstraightahead,you’remorelikelytocommitthisfault.

Motor-ControlFix:

Keepyourheadneutralandfocusyourgazeaboutsixfeetoutinfrontofyourbody.

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HipFaultAnothercommonfaultistofollowtheweightbetweenyourlegsasif

youwerehikingafootball.Thishappenswhenanathletefailstocreatetorqueorbrace,orifhehasaweaklowerback.Asyoucanseefromthephotos,Idemonstrateagrosslyexaggeratedillustrationofthisfault.However,itdoeshappen,especiallyafterthelastrep.Insteadofcontrollingtheweightdown,anathletewillcounthislastrepatthetoppositionandreleasealltensioninhisshouldersandhipsandletthemomentumoftheweightpullhimforward.Thislittlegemisagreatwaytofinishaworkoutwithatweakedlowerback.Remember,injuriesoftenoccurinthebeginningorattheendofanexercise.Maketherightdecision.Startandfinishthemovementinagoodposition.

Motor-ControlFix:

Don’tchasethekettlebellwithyourtorso,lookdown,orreleasetensionaftercompletingyourlastrepetition.Controltheweightdowntothegroundasyouwouldwithaheavydeadlift.

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ONE-ARMSWINGInmyopinion,thekettlebellisbettersuitedtotheone-armswings

thantheclassickettlebellswing.It’sasurprisinglychallengingmovementbecausethere’sarotationalelementthatmakesstabilizingyourshouldersandtrunkdifficult.Forexample,onthedownswing,withthekettlebellswingingbetweenyourlegs,themomentumoftheweightpullsyourshoulderintoaninternallyrotatedposition.Youhavetoresistthatforcetokeepyourshoulderback.

Theone-armswingalsohighlightsanathlete’sstrategyforstabilizingthenon-swinginghand.IknowthisisamantrathatIhavebeenchattingaboutthroughoutthisbook,butI’llsayitagainanyway:Ifyoudon’tcreateastablepositionbybracingyourspineandcreatingtorqueinyourprimaryengines,yourbodywillfindstabilitysomewhereelse.Youhavetoorganizeyouroppositehandbymakingafistor

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splayingyourfingers,andwindyourshoulderintothebackofthesocket.Thisideacarriesovertoallsingle-arm,unilateralmovementslikeone-armdumbbellpressing,dumbbellsnatches,andtheTurkishgetup.

Thebottomlineisthis:It’smuchhardertocreatestabilityinasingleshoulder,especiallywhenthere’sadynamicelement,thanintwoshoulders.Youcan’tcreatetorqueofftheimplementsoitreallyhighlightsyourunderstandingoffundamentalmovementpatterns.

Note:Thesetupisexactlythesameasthedouble-armswinginthatyouuseatop-downsetupapproach.

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UnstableShoulderFault(HookHandFault)

AsIjustmentioned,ifyoudon’torganizeyourfreearm,itwillcontortintosomestrangepositions.Oftentimes,thisischaracterizedbyahookhandandgrosslyinternallyrotatedshoulder.Inadditiontolookingreallyweird,itcreatesanopencircuitfault,whichtravelsthroughthekineticchainandmakesitdifficulttocreateandmaintainstability.

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ROWINGIfyouknowhowtodeadliftwithgoodform,rowingissimple.They

sharethesameload-ordersequenceandstartposition.SoifItellyoutorow1,000meters,Iwantyoutoautomaticallythink60-80deadlifts.Thisnotonlymakesiteasiertosequencetherightmovementpatterns,but

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alsobringsconsciousnesstoeachstroke.Unlikethedeadlift,however,rowingisalow-resistance,high-

repetitionexercise.Inadditiontoaddingspeed,timing,andametabolicstimulus,youhavetoreconstitutethesamestartandfinishpositionoverandoveragain.Thisiswhatmakesrowingaminefield.

Introducespeedandpeoplestartfallingapart.Althoughtheconsequencesforrowinginabadpositionarenotasimmediateasdeadliftingwithbadform,there’sacumulativeeffect.Forexample,sayyoufailtodriveyourkneesout,causingyouranklestocollapseeverytimeyoupullandreturnthehandletothestartposition.Ifyou’rerowingatthirtystrokesaminutefor20minutes,that’ssixhundredcollapsedanklecompressions.Youmaygetawaywithitforawhilewithoutconsequence,butinjuriesresultoverthelonghaul.Italsogroovesinpoormovementpatterns.

Herearethekeytakeawaysofrowing.First,rowinghighlightsanathlete’sankle,posteriorchain,andhipflexionrange-of-motion.Two,youcanidentifyload-sequencingerrors.It’seasytoseeifsomeoneisloadinghislowerbackandroundingforwardinsteadofkeepinghisspinerigidandassigningtensionintohishipsandhamstrings.Three,ithelpsstrengthenanathlete’sunderstandingofthisprinciple—namely,ifthepositioningofhishead,shoulders,orspineisoff,it’simpossibletoperformthemovementwithgoodform.Finally,ittestsanathlete’scoordinationandabilitytorepetitivelygenerateforcefromthesameposition.

Note:Alotcanbesaidaboutthetechnicalaspectofrowing,especiallythetiming,butbreakingintotheminutiaofthingslikestrokeratemovesbeyondthescopeofthischapter.Myintentionistodrivehometherelationshipofbracing,torque,andmovementtransferabilityasitrelatestofunctionalmovements.

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Settingup:First,adjustthefootboardssothatthestrapswraparoundthebaseofyourtoes.Second,tightenthestrapsaroundyourfeet,grabtheoarhandlewithbothofyourhands,straightenoutyourlegsandslideyourseatbackonthemonorail.(Note:Theideaistotakesomeofthecompressionforcesoffyourpelvissothatyoucanflattenyourback.)Withyourlegsstraight,sittall,flattenyourback,andthenpullyourshoulderbladestogetherandscrewyourhandsintothehandle.Tomaximizetorque,hookyourthumbsaroundthehandle.Keepingyourbackflat,headneutral,andshouldersback,driveyourkneesoutandslideyourhipsandseatforward,allowingyourtorsotodeviateforwardslightly.Aswiththedeadlift,youwantyourshinsvertical,shouldersback,andhipsloaded.

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Keepingyourarmsstraightwhilestillcreatingtorqueoffthehandle,extendyourknees,leanbackslightly,anddriveyourhipsback.Tohelpmaintainaneutralheadposition,focusyourgazeonthechain.

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Asyouextendyourknees,pulltheoarhandletoyoursternum.Ifyouexaminethephoto,you’llnoticethatmyforearmsarenearlyhorizontalandmyshouldersarepulledback.Ifyouweretoflipthephoto90-degreesinacounterclockwisedirection,itwouldlookalotlikethebottomofthedip.Muchofthesamerulesapply.Youwanttokeepyourshouldersback,headneutral,andwristsalignedwithyourelbows.

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Afteramomentarypause,straightenyourarms.Althoughthisistechnicallyreferredtoastherecoveryphase,youstillwanttocreatetorqueoffthehandleandkeepyourshoulderbladespulledback.

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Asyourhandstrackoveryourknees,driveyourkneesout,hingeforwardatyourhips,allowingyourtorsototiltforward,andslideyourhipstowardyourheels.Youshouldarriveinthesamepositionthatyoustarted.

Head,Spine,andShoulderFaultOnceyousurrenderheadposition,yourbackwillroundandyour

shoulderswillgosoft.Ifthathappens,forcetransmitstoyourbackinsteadofyourhipsandyourshouldersinternallyrotate,affectingthepowerofyourpull.Otherfactorsthatcancontributetothisfaultincludemissingshoulderrange-of-motionandatightthoracicspine.

Motor-ControlFix:

Pullyourshoulderbladestogetherandscrewyourhandsinto419

Pullyourshoulderbladestogetherandscrewyourhandsintotheoarhandletogeneratetorque.Tomaintainaneutralheadposition,focusyourgazeonthechain.Keepyourbackasflataspossibleandyourshinsvertical.

MobilizationTargetAreas:

AnteriorShouldersandChestPosteriorShouldersandLatsThoracicSpine

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SequencingFaultsThestartpositionandinitialpullphaseoftherowissimilartothe

deadliftinthatyousimultaneouslyextendyourkneesandhips.However,duetothespeedandtimingelementofrowing,alotofathletesstrugglewiththissequence.Ratherthanmovetheirbodyasasingleunit,theywilleitherdrivetheirhipsback,leavingtheirtorsoforward,andpullwiththeirback,ortheywillleanback,leavingtheirkneesbent,andpullwiththeirarms.

Thisalsohappensduringtherecoveryphase—whentheyreturntheoarhandletothestartposition—butintheoppositeorder.Theywillleavetheirhipsbackandleantheirchestforward,ortheywillbendtheirkneesbeforetheystraightentheirarms,forcingthemtomovetheoarhandleovertheirlegs.Regardlessoftheorderorphaseatwhichthesefaultsoccur,itdisruptsrhythm,compromisesforce,andcancauseatonofproblemsupanddowntheathleticchain.

Motor-ControlFix:

Moveyourbodyasasingleunitandfocusonextendingyourkneesandhipsatthesametime.

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KIPPINGPULL-UPThekippingpull-upisagymnastic-basedtechniquethatcombinesa

backandforthhorizontalswingwithapull.Thisswingispoweredbyalegkickandhipdrive.Theideaistoharnessmomentumalongahorizontalplanetomakeraisingyourchinoverthebareasiertodo.Alotofstrength-and-conditioningpunditscriticizethekippingpull-upasbeingunsafe.Andthey’reright,butonlyifit’sdoneincorrectly.Thesimplefactiskippingpull-upsallowyoutoexecutemorerepetitionsinashorterspanoftime,butifperformedimproperlytheywillwreakhavoconyourshoulders,elbows,andlowerback.

Sohowdoyoukipwithoutinvitinginjury?First,youneedtohavefullrange-of-motioninyourshoulders,

meaningthatyoucanhangfromthebarwithyourelbowsstraight,armpitsforward,andspinebracedinaneutralposition.

Second,youneedtostartwiththestrictpull-upandaddressthebasicsbeforeyoustartspasticallyswingingfromthebar.Onceyouhaveafundamentalunderstandingofhowtoformyourgripandorganize

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yourbodyinagoodposition,youcanstarttolayerthekipnotonlyasanexercise,butalsoasawayofassessingshouldermobilityandmotor-control.Sayyouseeanathlete’selbowsbendandshouldersrollforwardwhileswingingfromthebar.That’sagoodsignthathea)doesn’tunderstandhowtosetupandswing,orb)he’smissingend-rangeshoulderflexion,internalrotation,orthoracicextension.

Anotherreasonwhythekipissuchausefulmovementisthatitfitsintoourmodelofmovementtransferexercises.Ifyouglanceatthephotos,you’llnoticethatthebackswingexaggeratesamovementpatternthatisexpressedinalotofsportactivities,specificallythrowingmotions.Forexample,atennisplayer’sserve,avolleyballplayer’sspike,andabaseballplayer’spitchallmirrortheactionofakippingpull-up.Inaddition,thedynamicopeningandclosingofthehipsusedinthekipissimilartoOlympicliftingtechniques,likethecleanandsnatch.Thehipactionofthekipisalsoabuildingblocktoothergymnasticmovementslikethemuscle-up.

1. Jumpuptothebarandestablishapull-uphookgrip(seethestrictpull-up).Withyourelbowsstraightandyourarmpits

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forward,squeezeyourglutes,pullyourribcagedown,andgetyourbellytight.Positionyourlegstogetherandpointyourtoes.

2. Keepingyourbuttsqueezed,armpitsforward,andlegstogether,kickyourlegsbackandpullyourheadandchestunderneaththebar.Note:Squeezingyourglutespreventsyoufromoverextendingyourlowerback.Ifyouexaminethephoto,you’llnoticethatCarlisinagloballyarchedposition.Althoughhisbackisinextension,hisspineisprotectedandhe’snotinacompromisedposition.

3.Withyourarmpitsforwardandyourelbowslockedout,swingyourlegsforwardandpushawayfromthebar.

4. Pullyourhipsbackandpushyourshouldersforward.5. Stillsqueezingyourglutesandkeepingyourbellytight,swing

yourfeetforwardandpushyourbodyawayfromthebar.6. Asyouswingback,pullyourchinoverthebar—keepingyour

elbowsintightandyourspineneutral.Again,theideaistoharnesstheenergyofyourbackswingtohelpraiseyourchinoverthebar.Toseamlesslytransitionbackintoyournextrep,pushyourselfawayfromthebarandthenasyouextendyourarms,pullyourselfunderthebarasdemonstratedinsteps2and4.Aswithallcategory1andcategory2movements,thewaydownshouldlookexactlylikethewayup.

SNATCHBALANCEPROGRESSION

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ThesnatchbalanceisanOlympicliftingexercisethatisolatesthecatchphaseofthesnatch.Specifically,it’samovementthatrequiresyoutotransitionfromthetoppositionofthebacksquatwithyoursnatchgripandquicklydropunderneaththebarintothefulloverheadsquatposition.Thepurposeofthisexerciseistogetathletescomfortablereceivingweightinthebottomoftheoverheadsquat,whichisthemostchallengingandintimidatingphaseofthesnatch.Youhavetosimultaneouslyorganizeyourhipsandshouldersintoagoodpositionwhilemaintainingarigidspineanduprighttorso.

It’simportanttonotethattherearethreeversionsofthesnatchbalancetechnique,thefirstofwhichfallsintoadifferentcategorywithinthemovementhierarchy.Becausethesetechniquesfollowaspecificprogressionandaretypicallylayeredassuch,Ithoughtitbesttopresentallthreeinsequentialorder.Bylumpingthesemovementstogether,Ihopetoillustratethesmalldifferencesbetweeneachvariation,aswellasilluminatewhygoingfromacategory1movement(pressingsnatchbalance)toacategory2movement(heavingsnatchbalance,andsnatchbalance)issodifficult.

Note:ThesnatchbalanceprogressioncanbedoneusingaPVCpipe.Thismakesitapplicabletoathletesofallagesandabilitylevels.Ifyou’reinterestedinseeingthecommonfaultsassociatedwiththesnatchbalance,revisittheoverheadsquat,onseehere.

PressingSnatchBalanceThefirstprogressioninthisseriesisthepressingsnatchbalance.

Tocorrectlyexecutethistechnique,assumeyouroverheadsquatstance,andwithoutmovingthebar,pressyourselfintothebottomoftheoverheadsquat.Asyoucanseefromthephotos,Dianedoesnotpressthebaroverherhead.Rather,shepressesherbodyunderneaththebar.Thisiswithoutquestionthemostdifficultcategory1movementbecauseitsynchronizestwotechniques,thepressandtheoverheadsquat.

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1. Ifyou’reusingabarbell,assumeyoursnatchgripandtakethebaroutoftherackjustasyouwouldwhenperformingabacksquat.

2. Hereyoudoseveralthingsatonce.Withyourtorsouprightandspineneutral,sityourhamstringsbackandsinkyourhipsbetweenyourfeet.Atthesametime,applyjustenoughupwardforcetothebarsothatitstaysintheexactsameposition.Tohelpwiththisstep,imaginepressingyourselfunderneaththebar,asifitwereanunmovableobject.

3. Keepingthebarinthesameposition,pressyourselfdown

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intothebottomposition.Yourelbowsshouldlockoutoverheadasyourhipsdropbelowkneelevel.Thekeyistomaintaintorqueinyourhipsandshouldersbyshovingyourkneesout,pullingyourshoulderbladesback,andpositioningyourarmpitsforward.

4.Overheadsquattheweightintothestandingposition.

HeavingSnatchBalanceTheheavingsnatchbalanceissimilartothepressingsnatch

balance,inthatyoudropunderneaththebarintoanoverheadsquatwithoutchangingyourstance(footposition).Butinsteadofpressingyourselfunderneaththebarfromadead-start,youaddadipandadrive,theexactsametechniqueusedwhenperformingapush-pressorpush-jerk.Theideaisthis:Harnesstheenergyfromyourhipstobumptheweightoffofyourback,andthendropunderneaththebarintoafullsquatwithyourarmslockedout.Yourfocushereisspeed,unlikethepressingsnatchbalance,whichyouperformslowly.

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1. Ifyou’resettingupforthesnatchusingabarbell,establishyoursnatchgripandthentakethebaroutoftherackjustasyouwouldwhenperformingabacksquat(seehere).

2. Drivingyourkneesoutandkeepingyourtorsoasverticalaspossible,sityourhipsbetweenyourfeet.

3. Inoneexplosivemotion,simultaneouslyextendyourkneesandhips.Theideaistoharnesstheenergygeneratedfromyourdipanddrivetoacceleratetheweightoffofyourupperback,justenoughtodropunderneaththebar.

4. Asthebartravelsupward,dropintotheoverheadsquatposition.Thegoalistoarriveinthebottompositionwithyourkneesout,elbowsstraight,andarmpitsforward.

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5.Overheadsquattheweightintothestandingposition.

SnatchBalanceThesnatchbalanceaddsonemorepiecetotheprevioustwo

variations.Unlikethepressingandheavingsnatchbalanceiterations,whichstartandendinanoverheadsquatstance,thesnatchbalancerequiresthatyouchangethepositioningofyourfeetasyoudropunderneaththeweight.Soinsteadofremaininginyouroverheadsquatstance,youassumeyourpullingstance(deadlift,clean,andsnatchstance).Anotherwaytothinkofitisthatyoustartinyourjumpingstance(deadlift)andfinishinyourlandingstance(squat).Thisuncoversanothersetoffaultsbecauseyouwillnoticethatpeoplewilldefaultintoanopenfootpositionastheydropintothefullsquattocompensatefortheirlackofmobilityortheirinabilitytocreatespontaneoustorque.Putsimply,it’saquickanddirtywaytohighlightanathlete’srange-of-motionandunderstandingoftorqueandbracing.

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1. Secureyoursnatchgriponthebarandpositionitonyourupperbackasifyouwereperformingabacksquat.Then,positionyourfeetinyourpulling(snatch,clean,deadlift)stance.

2. Keepingyourtorsoasverticalaspossible,driveyourkneesoutandloweryourhipsbetweenyourfeet.

3. Extendyourkneesandhipssimultaneouslyasifyouwereperformingaverticaljump.Theideaistotransmitpowerfromyourhipstoyourshouldersandbumpthebaroffthebackofyourshoulders.

4. Hereyoudoseveralthingsatonce.Asthebaraccelerates

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upward,dropintothebottomoftheoverheadsquat,pressingyourbodyunderneaththebar.Atthesametime,slideyourfeetoutintoyourlandingstance(squatstance),immediatelyscrewingyourfeetintotheground,andreceivethebaroverheadwithyourarmslockedout.Keepyourfeetstraight,yourkneesout,andarmpitsforward.

5. Standupasifyouwereexecutinganoverheadsquat.

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CATEGORY3MOVEMENTS

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Burpee

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TurkishGetup

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Clean

PowerClean

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HangClean

Push-Jerk

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Snatch

Muscle-Up

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BURPEETheburpeeisbasicallyapushup,squat,andverticaljumplayered

intooneseamlessmovement.Thismakesiteasytoidentifywheretheproblemsarebecauseyou

alreadyknowwhatthestartandfinishpositionslooklike.Andbynowyoushouldbeabletoidentifythecommonfaults.Allyouaredoingisreconstitutingthesamebasicpositionsandreinforcingthesamemovementpatternsoverandoveragain.Thedifferenceisyou’readdingtransitions.

Canyoudropintoadynamicplankwhilekeepingyourtrunkstabilizedandshouldersinagoodposition?Performapushupwithforearmsvertical?Transitionintothebottomofthesquatwithstraightfeet,createspontaneoustorque,andthenjumpwithanuprighttorso?

What’sinterestingispeoplewillshowproficiencywiththepushup,squat,andjumpingandlandingtechniques,butthemomentyouaskthemtospontaneouslyarriveinthesepositions,everythingfallsapart.

Thinkaboutitlikethis:Youessentiallyenterandexitthreedifferenttunnels.Ifyoustartthepushupinabadposition,youwilltransitionintothesquatinabadposition,andthenbythetimeyoujump,you’reabrokenmess.Thefaultsfromeachmovementcompoundthefaultsofthesubsequentmovement.Makeitafast,high-repetitionworkouttestingstaminaandtheinjuryriskrisesastheformdegrades.

Youhavetobeabletoreproducethesamestablepositionswithaccuracyandspeedineverysinglerepetition.It’snotamatterofhowmuchworkyoucangetdone,butratherhowmanyqualityrepetitionsyoucancomplete.Soiftheburpeeissomethingthatyoudooften(youshould),youneedtoorganizetheworkoutsothatyouapproachtheexercisewithcare.

I’lluseaCrossFitgroupclassasanexample.Sayyou’recoachinga

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groupofathletesthroughaworkoutthatcallsfor25consecutiveburpees.Ratherthanhavethemripthrough25burpeesinarowasfastaspossible—whichwillinevitablyresultinsomeburpeesthatbringtominddyinganimals—reconstructtheworkoutthatawardsathletesfortheirmovementquality,notwhofinisheswiththefastesttime.

Forexample,pairthemupintogroupsoftwo,andhaveoneperformasetnumberofburpeesinarowwhiletheirpartnersilentlycountsapointforeveryfaulttheycommit.Thegoalistogetthelowestscorepossible.It’sthatsimple.

Bysimplychangingthegameoftheworkout,youchangetheathlete’smindset.Nowhe’sthinkingaboutthequalityofhismovementandreproducingthesamegoodpositionoverandoveragain,whichiswhatit’sallabout!

Anotherpointworthmentioningistheuniversalityoftheburpee.Followingthethemeofusingstrength-and-conditioningmovementsthattransfertosportandlife,theburpeeissomethingthatwetendtoseealotinmartialartsandfightingsports(thinkofanMMAfighterorwrestlerdefendingatakedownbysprawlinghislegsbackandjumpingbackuptohisfightingstance).Wealsoseeitinsportslikesurfingandcollisionsportslikefootball.

ScalingtheBurpeeConsiderasoldierlyingonthegroundwithaneighty-poundpack.

What’sthemostefficientwaytostandup?Itturnsoutthatit’snotthatdifferentfromaburpee.Getintothebottomofthepushup,getyourforearmsasverticalaspossible,pressupintoagloballyarchedposition,andthenbringonelegupatatimeandstandup.Youcanalsolungeintothestandingposition.Thegoalistogetyourfootflatontheground,yourshinvertical,andstandupwithyourspineinawell-organized,stableposition.Weusethissamemodelinthegymfor

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folksthatcan’ttransitionfromthepushuptothebottomofthesquatwithgoodform.

Thinkofthescaledburpeeastheformalexpressionofgettingupoffthegroundfromyourstomach.

1. Startinyourjumpingstanceandgothroughthebracing

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sequence.2. Reachyourhamstringsback,shoveyourkneesout—keeping

yourshinsasverticalaspossible—hingeforwardatthehips,andplaceyourpalmsonthegroundwithyourhandsfacingstraightforward.Thekeyistokeepyourlowbackflatandsprawlorslideyourfeetbackasyourhandstouchdown.

3. Jumpyourfeetbackandestablishthetopofthepushup.Remembertoscrewyourhandsintotheground,squeezeyourbutt,andkeepyourbellytight.

4. Asyouloweryourchesttotheground,keepyourelbowsintighttoyourbodyandyourshouldersalignedoveryourwrists.

5. Inoneexplosivemotion,extendyourelbows,driveyourhipsupasyoureachfullextension,andpullyourkneestowardyourchest.

6. Asyoupullyourlegsunderneathyourbody,trytoreplaceyourhandswithyourfeet.Theideaistolandinthebottomofthesquatwithyourfeetstraight,shinsvertical,andbackflat.

7. Driveoutofthebottompositionofthesquatandperformaverticaljump.Noticethatmylegsaretogether,myshouldersareback(armpitsforward),andmytoesarepointed.Fromhere,Iwilllandinmystanceandtransitionrightbackintoanotherburpee.Toseehowtoland,revisitthejumpingandlandingtechnique.

BurpeeFailBecausetheburpeecombinessomanymovementsintoone

seamless,coordinatedaction,thereareatonoffaultsthatoccur.For

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example,peoplewillbendoverwitharoundedback,floponthegroundinabrokenmess,jumpupintothedreadeddogpoopposition,burntheirkneesstandingup,andthendonkeykicktheirlegsbackastheyjump.

It’sasifyoucombinedallthedeadlift,pushup,squat,andjumpingfaultsintoonemovement.LikeIsaidbefore,it’sadisaster.Ifyouseeanythingthatlookslikethesequencehere(andyouprobablywill),clearlytheathletedoesn’tunderstandtheconceptspresentedinthisbook.Thebestapproach,therefore,istoisolateeachmovementuntilcompetencyisreached.

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TURKISHGETUP

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Martialartists—specificallyBrazilianJiu-Jitsupractitioners—refertotheTurkishgetupasthe“technicalgetup.”Itallowsthemtogetuptotheirfeetusingtheleastamountofenergypossible,whilegivingthemoptionsintermsofothermovementstheycanemploy.

Sothat’sthecriticaleverydaylifeapplicationfortheTurkishgetup.Itteachespeoplehowtogetupoffthegroundinthemostefficientwaypossible.Imaginethevaluethishasforanelderlypersonneedingtogettohisfeet.

TheTurkishgetupisalsoaninvaluablediagnostictool.WhenIhaveanathletewhoisrehabbingfromashoulderinjury,orifIsimplywanttotesthisunderstandingofastableshoulder,oneofthefirstcategory3exercisesthatIwillintroduceistheTurkishgetup.Itforceshimtolockhisshoulderinastablepositionwithoutthebenefitofgeneratingtorqueoffafixedobjectlikeabarbellorthegroundandtomovethroughafullrange-of-motion.Andunlikeothercategory3movements,it’sperformedslowly,makingitasafeandusefultoolfordrivinghometheseconceptsofstability.

Atanypointduringthemovement,youcanstoptheathleteandmakecorrectionstoshoulderposition.Notjustwiththearmoverhead,butwiththesupportingarmaswell.Thearmholdingthedumbbellisexpressedwitharmpitforward,andthearmsupportingyourbodyisexpressedwithshoulderback—screwingyourhandintotheground.Soit’sanicetwo-for-oneshoulderdiagnostic.Inaddition,youcanstarttoseehowlossofshoulderpositiontranslatestootherproblemsintheathleticchain:Iftheirshoulderisunlocked,chancesaregoodthatyou’llseetheiranklescollapse,kneestrackinward,lumbarspineoverextend,etc.

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CLEANThecleantellsyoualotaboutanathlete.Canhepulldynamicallyoff

thefloorwithspeedwhilemaintaininganeutralspine?Canhereproducethesameload-ordersequencewitheveryrep?Canhepracticestabilizationthroughthetrunk,hips,andshoulderswhiletransitioningfromonepositiontoanother?

Withallofthisadditionalcomplexity,it’struethatthepossibilityof

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makingatechniqueerrorincreases.Butit’salsoanopportunitytoimproveperformanceandhighlightpotentialweaknessesinyourathleticprofile.Thisisthemindsetthatyouneedtocultivateasyoustarttointroduce,layer,andtraincategory3movements.

It’slikethis:Youcandeadliftandfrontsquat.That’sfantastic.Nowshowmeyoucanpullwithspeedandcreatetorqueoffafixedobjectwhileit’sinmotion.Showmeyouhavethemotor-controlandmobilitytodropintothebottomofthefrontsquatwithspeedandaccuracy.

Ifyouwanttopicksomethingupoffthegroundandreceiveitontoyourshoulders,youneedamodelforlearningandteachingthatskill.Thecleanistheformalblueprintforlayeringthismovementpattern.

Bottom-UpSetupUnlikesettingupforthedeadlift,whichworksfromthetop-down,

yousetupforthecleanandsnatchfromthebottom-up.(Toseethetop-downsetup,revisitthedeadliftinthecategory1section,seehere).Therearesomesimilaritiesintheload-ordersequence:Withthebackflatandshoulderspulledback,loadyourhipsandhamstringsanduseyourkneestoadjustforposition.Butinsteadofbendingoverandformingyourgripwithyourhipsandhamstringsontension,youdropintothebottomofthesquatandsetupfromthere.

Here’swhy:First,thebottom-upsetupisusedforOlympicliftsasitallowsyoutooptimizethoracicextension.Byloweringintothebottomofthesquat,youcaneffectivelypullyourshoulderbladesback—usingthebarasananchor—andmaximizetensioninyourupperback.Whyisthisimportant?Simple:You’resettingyourselfuptoreceivetheloadinagoodfrontrackposition.

Youhavetoconsideryourfinishpositionasyouformulateyoursetupstrategy.It’snotjustaboutenteringthetunnelinagoodposition,butalsoexitingthetunnelinagoodposition.Bysettingupinthesamepositionthatyoufinish(bottomofthesquat),youimprovethestabilityofyour

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receivingposition.Secondly,thebottom-upapproachallowsyoutoprioritizeanupright

torsoposition,whichiscriticalinboththepull(liftingtheweightfromthegroundtohipandchestlevel)andcatchingphase(droppingintothebottomofthesquatwhilereceivingtheweightinthefrontrack).

Mostimportantly,thebottom-upsetupalsogivesyouatemplatethatwillyieldthesamereproducibleresultseverysingletimeyouapproachthemovement.

Note:Alotofpeopledon’thavethemobilitytoimplementthebottom-upsetup.Ifthathappens,thetop-downapproachisthebestoption,andstillquitefunctional—justasksomeofthebestweightliftersinAmerica.Butit’slessthanidealbecauseyourupperbackandshoulderpositionaren’tinthemostmechanicallyidealposition.Figureoutwhat’sholdingyoubackandaddresstheissue.

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ABadMixThetop-downapproachiswithoutquestionthebestsetupforthe

deadlift,butitdoesn’tnecessarilytransferaswelltoOlympiclifting.Infact,GlenPendalay—world-renownedOlympicliftingcoach—doesn’tallowhisOlympiclifterstodeadliftheavysinglesbecausehebelieves

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thatthelossofupperbackextensionanddeadlift“shoulders”wreckstheirmovementpatternsforOlympiclifting.

Althoughthisisasportspecificapproach,itfitswithour‘practicemakespermanent’philosophy.Ifyoupullfromabentoverposition,youhavetogetyourtorsoverticalasyoupullthebarpastyourthighs,resultinginaforwardhipthrustkettlebell-likeaction.Thistransfersyourhipenergyforward,insteadofupward.Whathappensisathleteseithermisstheliftorhavetojumpforwardinordertoreceivetheweight.

POWERCLEANIfyou’reanNFLlinemanyouneedtoknowhowtogofroma4point

stancetoaverticaltorsowithorganizedshouldersandreadytohit.Youhavetodothisnearlightspeed.Learninghowtopowercleanhelpstrainthismotorpattern.

Thepowercleanisascaleddowniterationoftheclean.Insteadofreceivingtheweightinthebottomofthesquat,youreceivetheweightinaquartersquatortopposition.Alotofpeopledon’thavethemobilitytoclean,sothepowerandhangvariantsareagreatwaytodialingoodmotorpatterns.

Thatsaid,there’snoexcusetoavoidthefullcleanandsnatch.Ifyoucan’tdropintoacleanorsnatch,youneedtofigureoutwhatisholdingyoubackandaddresstheproblem.

Thegoalistodevelopmotor-controlthroughafullrange-of-motion.Ifyou’reconsistentlyhidingthedeficitsofyourmotor-controlandmobilitythroughshortenedranges,you’llendupcompensatingintobadpositionswhenyou’reforcedintoend-rangepositions.Youendupfailingatthemarginsofyourexperience.Toputitsimply,youneeddevelopthemotor-controlatend-ranges.

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Don’thideyourweaknesses.Parkyourego,gethungry,andgoafterthem.

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HANGCLEANComplexmovementslikethecleanandsnatchmustbelayered

accordingly.IfyouplanontakingtheOlympicliftsseriously,youneedtoisolateandpracticeeachphaseofthelift.Forexample,thehangvariants—startingfromthestandingposition—allowyoutofocusonthesecondphaseofthepull(tripleextension),thecatchphaseofthelift

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(frontrack),andthelanding.Thisisgreatforafewreasons:1)Bybreakingthemovementdown

toadefinedphaseyoushortenthelearningcurve;2)itallowsyoutohighlightareasthataregivingyoutrouble;and3)youcangetaroundmobilityissues(can’tsetuporreceiveweightinthebottomposition)whilestillworkingonotheraspectsofthemovement.

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Tension-HuntingFaultIfyoufailtoshoveyourkneesoutoryou’remissingflexionand

externalrotationrange-of-motion,yourbuttwillshootupasyouinitiatethepull,causinganoverextensionspinalfault.Thisisyourbody’swayofputtingtensioninthesystem.Takeuptheslackbydrivingyourkneesoutinthebottom.

Motor-ControlFix:

Driveyourkneesoutinthebottompositionandloadyourhipsandhamstringsbeforeyouinitiatethepull.

MobilizationTargetAreas:

AnteriorHipsandQuadsPosteriorHighChain(Glutes)PosteriorLowChain(Hamstrings)CalfandHeelCord

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EarlyPullFaultOncethebarmovespastyourknees,thegoalistogetyourtorsoas

verticalaspossiblesothatyoucanopenyourhipsintofullextension.Thisiswhatallowsyoutotransmitupwardenergyfromyourhipstothebar.Ifyou’rebentover(implementedthetop-downsetup)oryou’remissingextensionrangesofmotioninyouranteriorchain(hipflexors,quads),reachingfullhipextensionisdifficult.Whathappens?Youenduppullingwithyourarmsinsteadofharnessingthepowerofyourhips.

Tocorrectthisfault,implementthehangcleanvariant—deadlifttheweighttothestandingposition,lowertoyourthigh,andthenpull—orjustworkonextendingyourhipswithouttransitioningintothereceivingposition(cleanpull).Ifit’stighthipsorquadsthatareholdingyouback,ponyupandgettoworkonthosestiffenedtissue.

Motor-ControlFix:

Isolatethephaseofthepullthatisgivingyouthemosttroublebyimplementingacleanpullorhangcleanvariant.Thinkaboutgettingyourelbowshighafterlockingoutyourhipsandshruggingyourshoulders.

MobilizationTargetAreas:

AnteriorHipsandQuads

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NextRepTransitionIfyou’restringingtogethermultiplerepetitions,youneedtobe

consciousofyourshoulderpositionasyoulowertheweighttotheground.Thinkaboutkeepingyourshouldersback,screwingyourhandsintothebar,andloweringintoyourstartposition.Thiswillallowyoutoseamlesslytransitionintoyournextrepwithoutdefaultingintoapoorposition.

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SoftShouldersFaultAlotofpeoplemistakenlyunlocktheirshouldersastheylowerthe

bartotheground.Asyoucanseefromthephotos,thiscompromisestheintegrityofyourspineandputsyourshouldersinabadposition.

Motor-ControlFix:

Keepyourshouldersbackandscrewyourhandsintothebar

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asyoulowerittoyourthighs.Thinkaboutkeepingyourbackflatanddrivingyourkneesoutasifyouwereinitiatingahangclean.

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JERKWehaveasayingaroundourgym:Yourshouldersareabnormal

unlessyoucanjerk.Whileit’simportanttolearnthebasic,stableoverheadpositions,it’s

notenoughtosayyouhavefullrange-of-motionoverhead,orthatyoucanpressandpush-press.Tofullyexpressthestabilityandeffectivenessofyouroverheadposition,youneedtobeabletolockoutyourarms,aswellasspontaneouslygenerateastableshoulderposition(armpitsforward)withspeedandaccuracy.Putanotherway,youneedtobeabletojerk.

Ifyoucandothat—lengthenandstabilizebothofyourshoulderssimultaneously—itshowsthatyouunderstandthestabilizationconceptsrepeatedthroughoutthisbookandhaveamodelthattranslatestodynamicoverheadactionslikeswimming,throwing,blocking,etc.Andlikeallcategory3movements,thejerkhighlightstorquedumpsandforcebleeds,aswellasspotlightsshouldermobilityissuesthatmaygounnoticedwhenimplementingthebasicoverheadpressingelements.

It’simportanttomentionthatifyou’rejustlearninghowtojerk,it’shelpfultogetthebarfromarack.Thisallowsyoutooptimizethesetupandisolatethemovement.(Toseehowtotakethebaroutoftherack,checkoutthefrontsquatonseehere.)However,ifyouplanonOlympicweightlifting,youhavetolearnhowtotransitionfromacleantoajerk.Toaccomplishthis,resetyourfeetbackintoyourpullingstanceandadjustyourfrontrackpositionbyloweringyourelbows.Youwantyourelbowstobeatabouta45-degreeangle(abouthalfwaybetweenafrontsquatrackpositionandastrict-pressrackposition).

Aswiththepush-press,youuseadipanddrive(bendandextendyourknees)toacceleratetheweightupward.Butinsteadofstayinginyourjumpingstance,youdropunderneaththeweight,catchingitin

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eitherasquat(landing)orsplitsquatposition.Regardlessofthevariationyouimplement,thegoalistoreceivetheweightinastrong,stablepositionattheapexbarheight.Fortheaverageathlete,pausingforasecondinthelockoutpositionisavaluablestimulusandallowsthecoachtoevaluatethequalityoftheirposition.

Push-JerkThepush-jerkvariationallowsyoutoevaluateverticaljumpingand

landingmechanicswithadynamicoverheadstimulus.Thekeytocorrectlyperformingthepush-jerkistokeepyourtorsoupright,driveyourkneesoutasyoudipandcatch,andpositionyourfeetstraightasyougofromajumpingtoalandingstance.Thefaultstolookoutforincludelumbarspineoverextension,kneesforward,bentelbowandinternallyrotatedshoulder,andthedreadeddonkeykick.

Note:Thepush-jerkisoftenimplementedinlow-weight,high-repetitionworkoutsbecauseitallowsforaquickrecoveryandsetup.Formostpeople,thesplit-jerkallowsthemtopressmoreweight.

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1.Whetheryoutakethebaroutoftherackorcleantheweighttoyourshoulders,thesetupisthesame:Buttissqueezed,bellyistight,feetarestraight,andshouldersareback.Ifyouglanceatthephoto,you’llnoticethatDianeisinherpullingstanceorjumpingstanceandhasthebarbalancedonherfingertipsanddeltoids.Herelbowsarehalfwaybetweenastrict-pressand

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frontrackposition,abouta45-degreeangle.Note:Yourjerkgripwidthshouldbeclosetoyourfrontsquatrackposition.

2. Keepingyourtorsoasuprightaspossible,sityourhamstringsbackslightly,driveyourkneesout,andloweryourhipsbetweenyourfeet.Thedipshouldlooknodifferentthanthefirst6-inchesofafrontsquat.

3. Inoneexplosivemotion,simultaneouslyextendyourkneesandhipsintotripleextension.Asthebarbelljumpsoffyourshoulders,pullyourheadbackslightly,justfarenoughtoclearyourfaceandmaintainaverticalbarpath.

4. Asthebaracceleratesupward,slideyourfeetoutintoyourlandingstance—screwingyourfeetintothegroundandshovingyourkneesout—andpressyourselfunderthebar.Catchtheweightwithyourelbowsstraight,shouldersback,andarmpitsforward.

5.Overheadsquattheweightintothetopposition.

Split-JerkIt’saloteasiertomaintainanuprighttorsoandstabilizeyour

shouldersinthesplitstance.Thisiswhyyoucanlikelymovemoreweightwiththesplitvariationofthejerk.(UnlessyouhappentobeaverycompetentChineseOlympiclifter.)

That’swonderful,buttherealmagicwiththesplit-jerkisthatitgivesyouamodelforcreatingastablehippositionwhenonelegisinextension—behindyou—andtheotherlegisinflexion.Whichiswhatitlookslikewhenyoucut,run,orlunge.

Thereareafewkeypointstokeepinmindwhenperformingthesplit-jerk.Thefirstistocreateastablefootposition.Toaccomplishthis,landwithbothofyourfeetslightlyinternallyrotated—meaningyouturn

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yourfrontfoottowardtheinsideofyourbodywithyourweightcenteredjustinfrontofyourankle,andinternallyrotateyourrearlegwithyourweightcenteredovertheballofyourfoot.Thefront-footpositionallowsyoutocreateexternalrotationwithoutyourkneetrackingtoofaroutandtherearfootputsyourhipintoastableposition,allowingyoutosupportanuprighttorsowithaneutralpelvisposition.

Second,alwaysdrawyourfeettogetheratthefinishoftheliftbymovingyourfrontlegfirst.Don’trushthis.Slideyourleadfootbackandthenstepyourrearfootintoasquatstance.Masterthehabitofthissequenceinthesamewayyouwalkoutthebarwhenperformingasquat.

Third,unlessyou’reacompetitiveOlympicweightlifter,alternateyourstance.Becomeaswitch-hitterofsorts.Sometimesjerkwithyourleftlegforwardandothertimesjerkwithyourrightlegforward.Youwillhaveasidethatisstrongerthantheother,whichisnatural.Butjustasagoodfighterpracticesfrombothasouthpawandorthodoxstanceandagoodskateboarderwillswitchfromstandardtogoofy,awell-roundedathleteshouldpracticejerkingfrombothstances.

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OpenFootFaultAlotofathletes,especiallynovices,willturntheirbacklegoutas

theydropintothelungeposition.Thisisahugeblowtoforceproductionand,asyoucanseefromthephotos,putsyourbacklegintoanawfulposition.Likeallmovements,startoutusingaPVCpipeorlightweightanddrillinthepropermechanics.Ifyoucan’tgetintoagoodpositionbecauseyou’remissinginternalrotationofthehip,youknowwhattodo:Fliptothemobilitysectiondevotedtohipinternalrotationandgettowork.

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Note:Youseethissameopenfootmovementpatterninrunning.Themobilityprescriptionisthesame:Startatthehipandworkyourwaydownfromthere.

Motor-ControlFix:

Focusoninternallyrotatingyourbacklegwithaslightkneebend.

MobilizationTargetAreas:

PosteriorHighChain(Glute)AnteriorHip/QuadPosteriorLowChain(Hamstring)

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KneeFaultDroppingintoalungeposition,especiallywhenyou’refirstlearning

howtojerk,feelsunstabletoalotofpeople.Toavoiddroppingtodepth,athleteswilloftenkeeptheirbacklegstraightandoverextendtokeeptheirtorsovertical.Aswithmostmotor-controlfaults,youneedtotakeastepbackanddrillthemovementusingaPVCpipe,bar,orbarwithalightamountofweight.It’sthatsimple.If,whileworkingonyourtechnique,yourealizethatthepositionisunattainableduetolimitedmobility,figureoutwhat’sholdingyoubackandfixtheproblem.Forthis

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particularfault,tightanteriorstructuressurroundingthehipareusuallytoblame.

Motor-ControlFix:

Thinkaboutbendingyourrightkneeandturningittowardtheinsideofyourbody.Remember,youwantabouta45-degreebendinyourlegs.

MobilizationTargetAreas:

AnteriorHips/QuadTrunk

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SNATCHNothingwilltellyoumoreaboutanathlete’srange-of-motionand

understandingofthemidlinestabilizationandtorqueprinciplesthanthesnatch.It’stheultimateassessmenttoolforthecoachandconsequentlythemostchallengingcategory3movementfortheathlete.

Thesnatchsharesthesamesetup(bottom-upsetup)astheclean,butwithahigherdegreeofmotor-controlandmobility.Youhavetopullwithawidergripandreceivetheweightinanoverheadposition.Inotherwords,youhavetogetintoadeepersquatandcreatetorqueoffawidergrip,addinganotherlevelofdifficulty—screwingyourhandsintothebarwithahookgripandmaintainingthatexternalrotationforceasyougofromapulltoastableoverheadpositionisextremelydifficult.

Thisiswhysomanypeoplestruggletostabilizetheirshouldersinagoodposition,keeptheirtorsovertical,andtheirspinerigid.Ifyoumaketheslightesterrororifyouaremissingthesmallestcornerinyourmobility,everythingfallsapart.

Note:WhatIsuggestfortheproperwidthofthesnatchgripisthisrathercriticalnotion:Gripitsothatifthingsgetsketchyyoucandumpthebarbellbehindyourbackandavoidtheweightssmashingintoyourskull.Shoulderflexibilityistypicallyanissuewhenitcomestothesnatchgripandideallyyoucanworkwithyourcoachonfiguringoutwhat’sbestandwhat’ssafest.

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MUSCLE-UPSoyoucandoastrictpull-upandringdipwithoutstruggle.Most

excellent.Canyoucombinethetwomovementsintooneseamlesscoordinatedaction?Canyoudoitwhilekeepingyourbackflatandyourshouldersorganized?

Theleveloftrunkandshouldercontrolrequiredtoperformastrictmuscle-upisinsane.Addadynamicelementlikethekip,adoseoffatigue,orstringtogethermultiplereps,andtheresultingmovementwillrevealanyandallcrappymotor-controlhabits.

Bytheway,theringsdon’tdoyouanyfavors.Youhavetocultivatetorqueandmaintainstabilityasyougofromapulltoapress,asortofmotor-controlhighwireact.It’stheequivalentofattemptingasnatchwhilebalancingonapairofrotating,shakingplates.Thepointisifyoudon’thaveamodelforgeneratingtorqueoffofanunstableobject,you’regoingtobleedforceandgetsuckedintoinjury-pronepositions.

Justbecauseyouhaveastrictpull-upandafull-rangeringdip

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doesn’tguaranteeamuscle-up.Aswithallcategory3movements,thechallengeliesinthetransition.Toshortenthelearningcurve,we’lloftenhaveourathletespracticethetransitionwiththeringslowtothegroundsothattheycanusetheirlegstosupporttheirbody-weight.We’llalsolayerintheheavingdipbalance,whichrequiresyoutoremoveconnectionwithtensionanddropfromthetopofthediptothebottomofthedip.Thisteachesthemhowtocreatespontaneoustorqueinthebottomofthedipandpreparesthemforthemuscle-uptransition.Inthemeantime,wemakeitamissiontodevelopshoulderrotationalrange-of-motion.

Note:Thekippingmuscle-upisperformedinmuchthesamewayasthekippingpull-up.(Toseehowtokip,revisitthekippingpull-upinthecategory2movementsection).

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CHAPTER6

THETUNNEL

InthebookTheScoreTakesCareofItself:MyPhilosophyofLeadership,legendarySanFrancisco49ersfootballcoachBillWalshdescribedtheworkethicandrelentlessprecisionofHallofFamequarterbackJoeMontana.Inthemonthsbeforetrainingcamp,Montanacouldbeseenpracticingbasicdrop-backpatternsthatwould“boreahighschoolfootballplayer”todeath.Hedidthisdayafterday,hourafterhour,overandoveragain.Hebeganeachdrillbypayinggreatattentiontohisstartingposition.Thenhe’dworkonmasteringeachandeverycrisp,measuredstepofthepattern,neverallowinghimselftoslideintoacompromisedstanceortakeshortcuts.Montanadisciplinedhimselfbecauseheknewtheimportanceofeachfractionofeachpieceoffootwork—fromtheverybeginningofthesequencetothefollow-throughofathrow—tothesuccessofaplay.

MontanaemployedaconceptualtoolIliketorefertoasthetunnel.Havingatunnelmindsetmeansunderstandingthatyouhavetostartamovement(enterthetunnel)inagoodpositiontofinish(exitthetunnel)inagoodposition.Ifyoudon’tstartright,youwon’tfinishright—endofstory.

Thetunnelmetaphorhelpscoachesandathletesidentify,diagnose,andcorrectmovementandmobilityproblems.Itbringsconsciousness,intention,andpurposetotheprinciplesofmovement.

Militarytrainersuseitroutinely,eveniftheydon’tcallitthat.Forexample,recruitsareoftentold,“Payattentiontodetail,”amandatetheyareexpectedtoobeyineveryphaseofeverydrill.Asuccessfuldrillmustbeginwithaperfectlyexecutedstart.Ifitdoesn’t,thesoldierearns

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a“nogo”andstartsthedrillover,precededperhapsbyasetofpenaltypushupsorafewrunsupanddownamudhill.Militarytrainersknowthatingrainingthisacutefocusduringbasictrainingcanmeanthedifferencebetweenlifeanddeathwhenthatsoldierisintheheatofbattle.

Thisfocusisalsoattheheartofthetunnelapproach.Here’swhy:Onceanathleteisunderaload,orhastobringspeedortensiontotheequation,it’sverydifficultforhimtoorganizehimselfintoagoodposition.Let’ssay,forexample,thattheathleteloadsabarbellontohisshoulderstoperformabacksquat,butfailstobracehisspineinaneutralpositionbeforetakingtheweightoutoftherack.Withtheweightcompressinghisspine,it’snearlyimpossibleforhimtoorganizehistrunkinabraced-neutralposition.Similarly,ifanathletewithlimitedrange-of-motionorpoormotor-controlhastocompensateduringasetuptoaliftormid-movement,hisliftiscompromised.Inshort,youcan’tturnabadpositionintoagoodpositiononceyou’reinmotion.Thinkaboutitlikethis:IfJoeMontanabeganaplaywithaninefficientstance,hewouldn’tbeabletoexecuteaperfectdrop.

Here’stheothertakeaway:Ifacoachnoticestheerrorwhenanathleteismidwaythroughamovementandcuestheathletetofixhisposition,theathleteishelplesstocomply.Hemaybeabletosalvagetheliftorcompletethetask,buthe’llstruggletoassumethesafestandmosteffectivestance.Takeanathletewhoseelbowsdropduringaheavyfrontsquatorfullclean.Tellinghimtogethis“elbowsup”isuseless.Hiselbowswillremaindroppeduntilhestandsupwiththeweight.Similarly,ifanathlete’skneestrackinwardduringaheavysquat,youcanshoutKneesoutuntilyou’reblueintheface,butit’snotgoingtohaveanyimpact.Bythesametoken,ifsomeonestartsroundinghisorherbackduringaheavydeadlift,itdoesn’tmatterhowloudyouscreamFlatback!Thatbackisgoingtostayroundedforthedurationofthelift.

Thisiswhyit’ssoimportanttoprioritizeyoursetupbeforeyoustartmoving.Thepositioninwhichyouenterthetunnel(startamovement)dictateshowyouwillexitthetunnel(finishamovement).Ifyoutakethe

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timetogetyourselforganized—braceyourspineinaneutralposition,hingefromthehipsandshoulders,andmaximizetorque—chancesaregoodthatyouwillenterandexitthetunnelinagoodposition.Butifyouenterthetunnelinabadposition,youhaveonlytwooptions:continuemovinginacompromisedwayorrestartinagoodposition.

IdentifyingtheProblemThetunnelconceptalsogivesyouaplacetostartyourmovement

assessment.Itforcesyoutogobacktoyourstartpositionandmakesureyouaresettingupcorrectly.WhenIevaluateanathlete’smovement,forexample,IalwayslookathisstartpositionfirstbecauseIrecognizethatapoorsetupcancontributetofinishpositionfaults.

Awhileback,IworkedwithachampionOlympiclifterinmyphysicaltherapypracticewhowashavingahardtimelockingouthisarmsinthesnatch.Hiscoachimplementedaslewofdrillstohelpwithhisfinishposition,butnothingseemedtowork.Itturnedoutthathewasmissingshoulderinternalrotation,causinghisshoulderstoroundforwardduringthepull.Thisiswhyhewashavingsuchahardtimestabilizinghisshouldersandlockingouthisarmsoverhead.Hewasenteringthetunnelinabadposition,whichpredisposedhimtoabadfinish.AsI’vesaidbefore:Startoutinacompensatedposition,finishcompromised.Icleaneduphisshoulders,restorednormalrangetothetissuesthatwererestrictingthejoint,andallofasuddentheproblemwithhisfinishpositionvanished.Hecouldhavedoneamilliondrillstoimprovehislockoutwithoutevergettingtotherootoftheissue.

Thepointisalotofcoachesandathletesmistakenlyfocusondrillsthatwillimprovefinishpositionwhentherealproblemisthestart.Sowhenanathletetellsyouhe’shavingtroublecompletingamovement,immediatelyassesshissetupandmakesurehe’snotmakingamotor-controlerrorormissingkeyrangesofmotion.Inthesamesense,ifyouseeagoodsetup,butyourathleteisstillhavingproblemswithhisfinish,

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chancesareexcellentthatitisamobilityissue.Asyoustartputtingtogethermobilityprescriptions,usethetunnel

mindsettohelpyoufocusyourtimeontheareasthatrequirethemostattention.Thetunnelisatoolthatforcesyoutoevaluatepositionfrombothsidesofthemovement.Infact,thestartandthefinisharethefirstplacestostartyourdiagnosiswhenyouaredeconstructingamovementproblem.Justtobeclear:“Start”and“finish”alwaysreferrespectivelytothebottomortoppositionofamovement.IcallthestartpositionMOB1(mobilization1)andthefinishpositionMOB2(mobilization2).

Let’ssay,forexample,thatanathleteloseshisbalanceandcan’tmaintainagoodpositionwhenheperformsapistol—single-legsquat.Unlesshecan’tfullyextendhiships,youcanautomaticallyruleoutthestart(top)positionasthelimitingfactor.Thenextstepistoseeifhecangetintoagoodfinishposition,whichisthebottomofthepistol(squat).Hedoesn’tevenhavetoperformthemovement.Hejusthastosquatdownandextendhislegoutinfrontofhim.Ifhefallsoverorcan’tgetintoastable,well-organizedfinishposition,youknowrightawaywhattheproblemis:he’smissingrange-of-motioninhisankle.Nowyoucanfocusonmobilizationsthattargethispositionofrestriction.

Thetunnelalsogivesyouatemplateforevaluatingcircularorrepetitivemovementslikerunningandswimming.Considerarunnerwhoishavingproblemswithhislanding—footcontactingtheground.Thecoachmightprescribeanynumberofrunningtechniquesandmotor-controldrillstoimprovefootposition.Andthesedrillsmightworkfortheinitialfootcontact.Butifthatathleteismissingrange-of-motioninhisanteriorhip,orhiscalforankleissupertight,hislegwillexternallyrotateintoanunstableposition.(Thisisanexampleofthesecondlawoftorqueseehere.)Hemaybeabletokeephisfootstraightatthestart,butashislegswingsbehindhimandexternallyrotates,helandswithanopenfoot.Heentersabrandnewtunnelfromacompromisedposition.Inthisscenario,it’snotastartpositionproblem;it’safinishpositionproblem.Thefinishposition—legswingingback—dictateshowwellan

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athletewillenterhisnextstrideandenterthenexttunnelofmovement.

ThisiswhywhenIwatchpeoplerun,Inotonlypayattentiontoinitialfootcontact,butalsototheirfinalfootposition.

Thekippingpull-upisanotherperfectexampleofthis.Peoplehavedifficultylinkingkippingpull-upsbecausetheylackfullshoulderextensionandinternalrotation.Theywillstarttheirswinginagoodposition—elbowslockedout,neutralspine,shouldersback—butasthey

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raisetheirchintothebar,theirshouldersrollforward,theirelbowsflareout,andtheirribcagetilts.Soastheypushawayfromthebar,theirshouldersarenotinagoodpositiontoreceiveforce.Nowwhentheyswingunderneaththebar,theycan’teffectivelytransitionintotheirnextrepbecausetheyareinsuchawrenchedposition.Here’swhatthismeansforyou:Yourfinishpositiononyourpull-updictatesyourabilitytotransitionintoyournextrep,whichisyournewstartposition.

Putanotherway:Ifyouexitatunnelofmovementinabadposition,youwillenterthenexttunnelinacompromisedposition.

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