Podcast appearances and mentions of jefferson curl

Dr. Brian Melrose // #ClinicalTuesday // www.ptonice.com  In today's episode of the PT on ICE Daily Show, Spine Division lead faculty member Brian Melrose makes his debut on the Daily Show to discuss how to come alongside powerlifters, the differences between raw & equipped powerlifting, the sport-specific demands of powerlifting, and how to keep powerlifters competing.  Take a listen or check out our full show notes on our blog at www.ptonice.com/blog. If you're looking to learn more about our Lumbar Spine Management course, our Cervical Spine Management course, or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. EPISODE TRANSCRIPTION BRIAN MELROSEGood morning, PT on ICE Daily Show. My name is Brian Melrose. I'm one of the lead faculty in the spying division, teaching both cervical and lumbar courses. I'm stoked to be here on clinical Tuesday to talk about all things barbell isometric with a very particular population. That population that I want to talk about is with the power lifting athlete. And if you haven't had the chance to work with one of these guys before, then again, you don't know that when you lift 600 to 800 pounds of load, you tend to end up with some neck and some back pain. And so that's where this sport has crescendoed well with my clinical practice. And so I treat a lot of recreational, national, and even world-level powerlifters here in northern Colorado. And the story for me really begins about two years ago when Natalie Hanson walked into our clinic. And Natalie's a world-level powerlifter. She's won worlds multiple times and was in a new weight class and looking at returning to the sport. And so as I begin to work with her, as well as other powerlifting athletes, we can begin to understand, number one, why they have so much spine pain, but number two, how we can help them in the clinic to mitigate some of those symptoms, both leading up to competition and on competition day. COMMON SYMPTOMS OF THE POWERLIFTER And so the first thing I want to do is just provide a little bit of background as to why these folks end up running into some symptoms during competition. And so a typical powerlifting competition is going to consist of three different lifts. You get three attempts to get your highest lift total for the end cumulative sum. And so the powerlifting competition is always done in fleets or groups, and it begins with the squat. So everyone comes out going from the lowest weight to the highest weight, and they get three attempts to throw down the heaviest squat possible. After that, all of the athletes will transition to benching. Again, same style there. Three lifts to get the highest bench possible. And then they end the day with a deadlift. And to put this in context, right, in smaller events, like in Worlds, so last year I got the opportunity to go to Lithuania with Natalie and check out the World Competition. And there's only six other athletes that are throwing down similar weights. And so the entire competition takes about an hour and a half. So in 90 minutes, you are One rep max loads, again, either just below your one rep max or trying to hit the new PR. And so nine different lifts of, again, compound movements tends to really tax this system. And so both athletes are pretty gassed, usually by the time they get to the deadlift and then again at the end of the day. But when we begin to take a deeper look as a physical therapist at what's happening at the spine, we begin to see why things can kind of, again, become problematic. First, we have the squat, where again, there's a large compressive load through the spine. And then the athletes have to transition to benching. And if you've never watched powerlifting before, then you probably are unfamiliar with their unique benching position, which is extremely arched. And so the feet have to stay on the ground. The hips have to be in contact with the bench. all arch to end range, their end range in the lumbar spine. And what that allows them to do is typically decrease the distance the bar has to travel to their chest to complete the lift. It also helps pin the shoulder blades down. On the flip side, it makes it extremely difficult to maintain that arched position. The lumbar extensors are working incredibly hard to be able to maintain the hip contact down on the bench. And so they're in that lumbar extended position. The extensors are very shortened, but they have to be extremely active. All of the athletes, after benching, then have to switch gears and go out for the deadlift in an opposite position, where the lumbar spine is much more flexed, and those extensors have to then elongate. And so you can see why that can be challenging for a lot of those powerlifting athletes. But for someone like Natalie, it's even more challenging. And so Natalie, it's mostly because she has such a strong bench. So Natalie was just down in Austin, Texas a couple weeks ago and broke another world record. And because her bench is so high, she's typically one of the last people to go within that fleet. So she'll be the last person doing her third bench attempt. And then all the athletes switch gears, and they start doing the deadlifting. And so because of her geometry and history of back bend, she tends to be lower down in the pack when it comes to the deadlift. And so sometimes she has about 10 or 15 minutes to come off of the stage from the bench and then go ahead and switch gears and get ready for one of her first attempts warming up in the back with deadlifting and then coming out on stage and hitting a deadlift. And so for her in particular, that kind of, again, high bench, lower deadlift really decreases the time that her system can kind of switch. And so that's one of the reasons why we like using the barbell isometric. RAW VS. EQUIPPED POWERLIFTING But the other thing that I want to describe real quick is the difference between raw powerlifting, which I think a lot of us are imagining at this point, and what's called equipped powerlifting. And so raw powerlifting is a little bit more popular now, typically just done with a weight belt. Equipped powerlifting is what's done a little bit more historically. In equipped powerlifting, in the squat, you're allowed to use knee wraps as well as a squat suit. In the bench, you're allowed to use a benching shirt. And then in the deadlift, you can also rock a deadlift suit. And so these are single ply materials that are a little stretchy, but fairly rigid. And what they do is assist the athletes in some of the most difficult positions of the lift. And superficially, you might think, well, that probably makes things a lot easier for the athlete. And if they stayed at the same weights, that would be true. The thing is, though, is that these athletes tend to load the barbell way more aggressively and lift loads that physiologically they would not be able to do if they didn't have, again, the assistance of the equipment. And so the equipment becomes this other variable within competition or within the equation in the sense that they can They also have to almost fight the equipment to get into position. So with the bench, again, they're lowering down, have to balance the weight, and still have to touch their chest, but they're fighting the stretch of the shirt to get there. In the same way, when they end the day down in the deadlift, not only have they just taken those extensors from end range extension and activation of the bench, and now they're asking to kind of elongate for the deadlift, They have to fight the shirt to even get down and get into position. COMING ALONGSIDE POWERLIFTERS And so the answer to helping these athletes, either on competition day or in training, is really twofold. The first thing that we need to fix is, how can we get those tissues to be a little bit more pliable or extensible after benching in preparation for the deadlift? And so to do that, I'd like, again, referring to one of the things that we talk a lot about in our lumbar course, And we're talking about repeated motions, particularly folks that are recovering from a derangement and are reintroducing flexion. When we reintroduce flexion, we tend to start in non-weight bearing. And I do the same thing for my powerlifting athletes mid-competition. I like them to lay flat on the ground, on their back, and pretty much just rock their knees to their chest. postural tone, we already decreased some of the activation in those muscles. And then as the athlete brings their knees up, again, usually about 20 repetitions or about a minute, they flex the lumbar spine from the bottom up. So instead of reaching forward, they're kind of, again, coming at it a different way. And so usually that can help relax some of those muscles. Next, is what we typically like here. So again, looping a band behind the back, getting it down here, and then sticking in the first 50% of the range to begin to get a little bit more motion at the joint, as well as some muscular activation. Last, we end up going to the Jefferson Curl. So now in a weight-bearing position with a lighter load, but segmentally flexing that athlete all the way down to end range, and then coming back. And so what that can do is, again, take those tissues from a very guarded, shortened position, and gradually tease them in the right direction. In a powerlifting competition, especially for someone who's stacked like Natalie, that might be three or four minutes that we have. In the clinic, we can leverage things like manipulation, dry needling to mitigate those symptoms. But in the competition, it's going to be much more movement-based. BARBELL RACK PULLS TO PRIME THE DEADLIFT So now that we have the tissues relaxed, the next question becomes is how do we prepare them for the deadlift? And again, these athletes warm up a lot backstage, and they go out and pull something pretty heavy. And this is where the barbell isometric comes in. It's my favorite exercise to give as a primer in this situation, because we can control the environment and give them the work in the position where they feel most vulnerable, where the lift is the most difficult, and not have any movement of the bar. And so for most athletes, that is going to be right when it's coming off the ground. So they're fighting the suit to get down, but they're also trying to pull these extremely heavy loads from the floor. And so typically in the back, during a competition, we would bottom out the J-hooks or the arms and kind of standardize it at the height of where the Olympic plates would rest. And so what the athlete is able to do is get into their conventional or sumo position, get into the bar and then just hold and just maintain some good activation at the rig where they get maximal effort in terms of the extensors, but there's no change in the joints or the muscular position. And so our dosage on competition day is typically going to be something a little bit lower in reps and lower in terms of duration. And so if you've ever watched powerlifting, sometimes those folks are grinding a lift out for anywhere from 5 to 10 seconds. And so I tend to dose the isometric at 3 to 4 reps of around 10 seconds. And so that tends to, again, get some good primers on board during competition day. But you better believe that we've been leveraging these throughout the training leading up to the competition or event. And so the day I like to select for that, for a lot of these power lifting athletes, is on a day when they've done a lot of high volume or heavy benching in that arch position. Their back should be kind of locked up as much as it is. We run through that flexion progression, going from non-weight bearing to across gravity to standing. And then I have them end with some barbell isometrics at the rig. Now we can cook things a little bit longer. And so what we'll typically dose on a training day would be longer holds, anywhere from 10 to 25 seconds for four to five repetitions. And we really, again, want to tax those muscles all the way to work on the endurance and the positional tolerance where they have the most difficulty. And so that's how we really like to leverage the barbell isometric with powerlifting and athletes, both on competition day and in some of the training leading up to the event. It is helpful as this is for both powerlifting athletes. You may be able to transition this to other folks in the clinic. If they have some back spasms or issues at a particular part in the lift, you just match the isometric to where they need it. For a lot of folks, that's in the bottom. But if they were having trouble at mid-range, we would just move the J-hooks up and have them perform the isometric where they're having the most difficulty. And so this has been an incredible way to help these athletes train. Why are these folks having some pain and dysfunction in this area? We guys love the deadlift. The deadlift is king. If there's one exercise below the spine, you know that's what we're going to choose. But what do you do when you get an athlete that rolls into the clinic and they're already deadlifting? Or they're not only already deadlifting, they're doing it multiple times a week, and they're doing it We're going to be answering that question over the next couple of podcasts I'll be throwing down in the coming weeks. And I'm going to give you some seeds of things to kind of marinate on as we get there. But when it comes to loading the spine for folks that are already deadlifting, we need to consider things like planes of motion, as well as speed and fatigue. If we can get our athletes kind of oriented to some of those things, I think we help them create the most robust and resilient spine. So that'll be coming down in the future. SUMMARY Thank you for hanging out with us here on clinical Tuesday. I just want to plug a couple of courses we have coming up next. If you guys are looking to hop to any of our cervical courses, I'll be teaching down in Longmont, Colorado here in just two weeks. There's a couple of seats left, so go ahead and hop on that if you'd like a ticket. For lumbar, We're going to be kind of active April 6th and 7th. I will be out in Carson City, Nevada. Zach Morgan will be on his home turf in Hendersonville, Tennessee. And again, you can grab us on the road for both those surfable and lombar courses. Hope you guys have a great Tuesday. Thanks for hanging out and talking about barbell isometrics with the power lifters. OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Do you have tight hamstrings? Struggle to touch your toes? They key movement to having a great guard game is the Forward Fold. Most Jiu-Jitsu players struggle with tight hips and painful lower backs but still want to Berrim Bolo. In this episode JT & Joey explain what it takes to not only improve your flexibility but take your movement to a whole new level. If you want to improve your guard for BJJ and restore flexibility and vitality to your hips, back and legs then listen up! Secrets revealed, insights shared and the Jefferson Curl is explained so you can unlock the next level in your BJJ game.Get Stronger & More Flexible for BJJ  with the Bulletproof For BJJ App- Start your 7 Day FREE Trial:  https://bulletproofforbjj.com/registerStay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15https://sodii.com.au/bulletproofParry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20https://parryathletics.com/collections/new-arrivals

Dr. Jordan Berry // #ClinicalTuesday // www.ptonice.com  In today's episode of the PT on ICE Daily Show, Spine Division lead faculty member Jordan Berry as he discusses the reverse hyperextension exercise as the go-to exercise for the low back. The reverse hyperextension provides a decompressive effect on the spine, often reducing symptoms, while simultaneously allowing for strengthening & mobility through the full range of motion of spinal extension & flexion. Take a listen or check out the episode transcription below. If you're looking to learn more about our Lumbar Spine Management course or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. EPISODE TRANSCRIPTION JORDAN BERRY Good morning, PT on Ice Daily Show. This is Jordan Berry, Lead Faculty for Cervical and Lumbar Spine Management Courses. Coming at you on Clinical Tuesday, we are chatting today about why the reverse hyper is king. We love the reverse hyper when we're either building strength in the back, trying to modify symptoms and pain in the back, but we're gonna talk about today about all the different exercises and machines, equipment that we have in the clinic when we're talking about the lumbar spine, why the reverse hyper is king. Before we get into that, just a couple upcoming courses. We've got a few spine courses left before the end of the year. So if you're trying to catch cervical spine management, you've got two options left this year. You've got November 11 and 12 is going to be in Bridgewater, Massachusetts right outside of Boston. And then we also have December 2nd and 3rd out in Hendersonville, Tennessee. So two options left for cervical spine. If you're trying to catch lumbar before the end of the year, you've got three options. You've got Fort Worth, Texas coming up November 4th and 5th. And then two options, December 2nd and 3rd. We've got Charlotte, North Carolina, and then Helena, Montana. So a few options left before the end of the year. We've got a ton of dates on the books already for 2024. So hoping to see you at one of those live courses either before the end of the year or maybe sometime in 2024. So let's dive into the content today. THE REVERSE HYPEREXTENSION So again, chatting about the reverse hyper and why the reverse hyper is king. So let's define king to start with. So when I think about an exercise, ideally it would do three things. So it would do a combination of reducing someone's pain, improving the mobility in the lumbar spine, and then building strength and endurance in their back as well. Like if I had one exercise that could do those three things, that's what I would consider king. So reducing pain, improving mobility and building strength and endurance all at the same time. And so yes, there are multiple techniques and exercises that we have that are incredible for reducing low back pain. but they don't do an awesome job at improving someone's mobility or strength. And then we've got exercises that are awesome for range of motion. However, they don't do a good job at reducing pain. And then of course we have some awesome exercises for building capacity and building strength in the lumbar spine, but maybe they don't do a lot for improving range of motion. What I'm saying is the reverse hyper is the king of all three of those if you package that up into one exercise. And so to start with, If you're not familiar with the Reverse Hyper, I would say YouTube it or look it up or try to find one even better and test it out in person. But if you're not familiar with that machine, there's a, essentially you're laying on a platform. So it's elevated a few feet in the air, almost looks like a GHD machine, but you're laying across it and you're holding it with handles in the front. So your torso's laid out on the area. and then your legs are essentially hanging off the side of it. So the pad that you're laying on hits right around the hip crease, legs are laying off the machine, and then it's plate loaded. So you have this pendulum underneath that you can load with weight, load with plates, and then the strap goes around the lower leg. And the exercise is essentially just contracting the posterior chain. So you're lifting the legs up and down, And then it's taking your lumbar spine through full flexion and full extension. And again, hard to explain verbally, um, on the podcast, but look it up on YouTube, um, get out to a gym that has one and test it out. But I want to talk about the three reasons why I think this exercise is king. STRENGTHENING THROUGH THE FULL RANGE OF MOTION So the first one is it's strengthening through full range of motion. Now, if we're just talking about building capacity and strength in the lumbar spine, no argument, the deadlift is king. The deadlift is an incredible exercise for building strength and capacity in the posterior chain. However, the deadlift doesn't utilize a lot of range of motion in the lumbar spine. Like, when we coach the deadlift, what we want to see is essentially straight lines. Straight lines or strong lines. So, we coach it to have a neutral spine position throughout, so the lift is more efficient, right? But, we're not actually utilizing a lot of range of motion for the lumbar spine. And we would never treat another joint like this. So, you know, if you're only utilizing hip hinge type of movements, then you're missing a ton of range of motion. And think about treating an Achilles tendon or rotator cuff. We would never utilize just a very small amount of the range of motion. We always talk about strengthening through the full range of motion. So why is the spine any different? So the reverse hyper, as you kick those legs up and down, right, you're taking the lumbar spine through full flexion and full extension. and you know an exercise similar to the Jefferson Curl in a way where we're utilizing a lot of range of motion of the spine but Jefferson Curl is much easier to cheat on because if you have really good posterior chain mobility then you can essentially do one massive hip hinge on the way down. And it looks like you're really utilizing lumbar flexion, but you're not. The reverse hyper, because you're locked in laying on the pad, it's much harder to cheat. And so we love this exercise for strengthening through the entirety of the range of motion. DECOMPRESSIVE EFFECT Now, second, there's what we call a decompressive effect. So on the actual reverse hyper machine, not a variation on the actual machine, you have this pendulum weight underneath that is plate loaded. And as you lift the legs up and down, that plate swings pretty far under. And so as you're flexing the low back, because the weight is underneath and has some momentum to it, you almost get this decompressive traction like effect. Now, why this is so awesome is this exercise can work for someone who has almost any levels of irritability. So, for high levels of irritability, like when someone's back is really jacked up and they have a lot of pain, it can sometimes be challenging to find an exercise that relieves symptoms and feels really nice. And you'll be surprised to find that for those individuals that can't tolerate other forms of exercise, they will really like the Reverse Hyper. And even the heavier you go on it, the better it feels sometimes because it's more weight underneath that is almost tractioning the spine. And in my mind, what I think is happening here is we're essentially creating a pump. So when we have that pressure gradient that we're creating, when you contract and relax and contract and relax, And that pressure gradient is going to essentially pump fluid and water into the lumbar spine. And I think about the couple of research articles that we referenced in lumbar management, they're both from Paul Beatty, 2010 and 2014. And he's looking at diffusion weighted MRI. And in the first study, we're looking at interventions like prone press-ups and lumbar PA mobilization. Second study four years later, lumbar spine thrust manipulation. But what they found in both studies is the individuals that had a significant symptom reduction, so a massive pain reduction, following the intervention, we saw an increase in hydration, the diffusion coefficient, in the discs in the lumbar spine. So essentially the discs brought in fluid, brought in water content, and that matched up to who had a significant reduction in pain. What do I think is a massive, massive pump that we could utilize in the clinic? It is the reverse hyper. So I can't prove that there's no research for that, but I would love to see something like that in the future. But I really believe that's what's happening is one of the ways that we're reducing symptoms is the diffusion coefficients. We're creating that pressure gradient is drawing in fluid to the lumbar spine and helping to reduce pain. I think that's why some individuals they have pretty high levels of pain, pretty high severity, are able to tolerate that type of exercise. SCALING THE REVERSE HYPEREXTENSION And then lastly, the third reason why the reverse hyper is king is it's easily scalable. So yes, the actual reverse hyper machine, the official true reverse hyper machine is a bit harder to find in commercial gyms, but there's a scalable option for pretty much anyone. You know, you could regress it anything from a GHD machine where you're on the backside of it. So you're holding with your hands where the feet would go and lifting the legs up and down. You could throw a band around the bottom of it and have some banded resistance. We could utilize just a bench. We could either lie on the bench and so the end of the bench would hit the hip crease and have our legs hanging off. Or we could go on top of a physio ball on the bench to get more of the curve in the lumbar spine that mimics the true machine. Or something as simple as just holding something at home. Like sometimes in the clinic for my clients that don't have a lot of equipment at home, I'll have them just lay across our coffee table or a bed or some sort of table that they have where the edge of the table hits the hip crease and they can just lift their legs up and down in its simplest form. It's an awesome exercise for, again, not only increasing range of motion, reducing pain, but also building strength and endurance in the lumbar spine. So there's pretty much a variation for anyone where you can mimic this type of movement. CONS OF THE REVERSE HYPEREXTENSION The pushback with the reverse hyper over the last few years has really been two things. Number one is the cost. The traditional reverse hyper machines were a couple thousand dollars and they took up a significant amount of space. So if real estate is an issue in the clinic, a lot of the old reverse hyper machines took up the space of about a squat rack. And so because of that, not a lot of gyms and not a lot of physical therapy clinics utilize that. But thankfully, a lot of companies are solving that issue. A couple companies like Rogue and Titan and a couple smaller ones are now making reverse hypers that are not only significantly cheaper, but are more compact as well. Some of them even fold up. So they take up pretty much no real estate in the clinic. So because of that, That is why we think the Reverse Hyper is the king of exercises for the lumbar spine. So again, there are exercises that yes, might be best for pain, might be best for building range of motion, might be best for building strength for any N equals one. But I'm arguing if you gave me one exercise that could do all three, I'm taking the Reverse Hyper all day. That's what I've got team. Thanks so much for taking a few minutes to listen. I would love to hear some thoughts on this. So if you're utilizing the reverse hyper, either in your personal training, um, just from a performance standpoint, or if you're utilizing it, um, in the rehab setting, I would love to hear comments, how you're using it, what you think about it. Um, drop those in the comments and, uh, and we'll chat about it. But other than that team have an awesome Tuesday in the clinic. Um, if you're coming to a cervical or lumbar course in the future, I will see you soon. Thanks team. OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Alan Fredendall // #FitnessAthleteFriday // www.ptonice.com  https://journals.lww.com/nsca-jscr/fulltext/2019/12000/validity_and_reliability_of_the_rear_foot_elevated.9.aspx https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=9900&issue=00000&article=00300&type=Fulltext  In today's episode of the PT on ICE Daily Show, Fitness Athlete lead faculty Alan Fredendall discusses the research, physics, clinical context, and patient input that goes into deciding if mechanics with lifting are "good" or "bad". Take a listen to the episode or read the episode transcription below. If you're looking to learn from our Clinical Management of the Fitness Athlete division, check out our live physical therapy courses or our online physical therapy courses. Check out our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. EPISODE TRANSCRIPTION 00:00 - ALAN FREDENDALL Good morning, everybody. Welcome to the PT on ICE Daily Show. Happy Friday morning. I hope your morning is off to a great start. My name is Alan. I'm happy to be your host today here on Fitness Athlete Friday, the best darn day of the week. I currently have the pleasure of serving as our Chief Operating Officer at Ice and a lead faculty member here in our Fitness Athlete Division. Fitness Athlete Friday, we talk all things CrossFit, power limping, Olympic weight lifting. recreational bodybuilding, running, rowing, biking, swimming, triathletes, marathoners, anybody who's out there getting after it on a regular basis, we address all things relevant to that population. Some courses coming your way really quick from the Fitness Athlete Division. Your last chance to catch us online for our eight-week online entry-level course, Clinical Management Fitness Athlete Level 1 Online will begin November 6th. So that's just two weeks away. That'll be our last cohort of the year. That class will take us right through the holidays. and then we'll take a little break. The next cohort after that will be available sometime in the spring. So if you've been hoping to join us for that class, November 6th is your last chance for the next couple months. Live courses coming your way between now and the end of the year as we get into the back half here of quarter four. You can catch Zach Long down in Birmingham, Alabama. That'll be the weekend of November 4th and 5th. That same weekend, Mitch Babcock will be in San Antonio, Texas. The weekend of November 18th and 19th, Mitch will be in Holmes Beach, Florida. Beautiful place, just actually took a vacation there a couple weeks ago. Wonderful place to get to, especially in mid-November if you're from the Northeast or the Midwest, Florida's a great spot that time of year. That class just has one seat left, so if you've been looking to get baby both to Florida and to fitness athlete, that is your chance. And then our very last live course of the year from the fitness athlete division will be December 9th and 10th. That will be out in Colorado Springs, Colorado. That course will also be with Mitch Babcock. So check us out online, check us out live. We'd love to have you here at the end of the year before we get into the holidays. 02:16 - DOES FORM MATTER? Today's topic, we're going to take a deep dive into form and mechanics. Does form matter? How much does it matter? We hear this question a lot in our courses as we're introducing movements, instructing the basics of how to perform some of the most basic movements, your squats, your deadlifts, your presses. This may be a question that you get from athletes or patients in the clinic and for a long time and even right now this is kind of a very dogmatic campy approach to this topic of yes form is the most important thing or no form has no application at all we've even heard things like Sheer force is an artificial construct created by physical therapists to scare people away from moving. Physics doesn't matter as much as we thought it did. That movement, however it happens, is normal, natural, and that's how the human chooses to move, and there is no right or wrong way to move. So, where's the magic lie? Where's the evidence lie? What actually works in practice in the gym with real human beings? And what are some pearls to take away from the discussion on form? So often we get questions of does it really matter if the low back rounds during a squat or a deadlift? Does it really matter if the back hyper extends with overhead lifting? Who cares if someone catches a snatch with a bent elbow or they never reach full extension of the elbow at the bottom of maybe a pull-up? If someone presses their jerks or snatches out, is it really that big of a deal? So today I want to approach this topic from a couple different directions. I want you to go back and watch last Thursday's episode or listen to it on evidence-based medicine about making sure we're addressing all of the facets of evidence-based medicine when we approach a really hot topic like this that also has a room for a lot of interpretation one way or the other. We need to look at what does the evidence say, we need to look at what does our friend physics say, what does our clinical experience say as far as What is our anecdotal experience with clinical pattern recognition with actual patients and athletes? And then what does the patient say? What matters to the patient? Patient expectation and input matters. So let's start from the top. 04:42 - WHAT DOES THE EVIDENCE SAY? What does the evidence say? As much as we don't want to hear this, we don't have a lot of strong evidence either way in this discussion about form. When we talk about what does the evidence say, we have nothing concrete or strong for or against poor mechanics and lifting. We have a ton of research out of the functional movement screen space that looks at movement quality and its association to injury. And time and time again, I have to declare my bias. I hate that test. I think that test is total garbage. I think the research supports that that test is total garbage. And when we look at does particularly unweighted movement transfer to predicting injury, we have stacks and stacks and stacks of research across a wide variety of populations, recreational athletes, tactical athletes, first responders, professional athletes, that shows the association between quality and injury prediction or injury risk reduction is simply not there. We do have some research that looks at the effects of lifting, and I'll put lifting in air quotes here for those of you listening on the podcast, that lifting with a rounded back does not seem to cause low back pain or make current low back pain worse with the caveat of when we look at that systematic review and meta-analysis from O'Sullivan and colleagues a couple years ago, that the papers they included did not have any patient lifting more than 25 reps across the span of a day at a weight heavier than 25 pounds. It's really hard to take research like that and extrapolate it to our population who might be deadlifting two or three times their body weight, cleaning or snatching their body weight, doing dozens or hundreds of things like pull-ups and handstand push-ups and double-unders, really getting a lot of load through their body, running, crossfit, lifting, whatever. That research really has no application. It's really hard to even call that lifting, right? Those are just kind of activities of daily living. We can't take research like that and extrapolate it to somebody dead lifting with a low back and say these are the same. They are just simply not. We also need to be mindful of the research that we do have. When you look at papers on deadlifts with low back pain, on the effects of lumbar reversal with lifting, what you'll find in those studies is that one of the variables that the research authors always control for is the lifting mechanics themselves. You'll often see, if you actually read the full paper, not to harp on that, but when you read the full paper, when you read the methodology, what you will find is that very often those folks are instructed how we would instruct a movement in the gym, which is to try to maintain a brace-neutral spine, modifying the load or modifying the range of motion to maintain that, to therefore reduce that as a variable in the research study. That if we cannot control mechanics, that's one more variable that maybe takes a little bit away from our conclusion when we look at the data. Of trying to standardize the mechanics as much as possible is how we can narrow down the focus of that research study on whatever the intervention is and whatever the outcome and feel really confident that the association there is direct and that other variables aren't at play. If we can't say deadlifts are safe, deadlifts increase low back strength, deadlifts improve low back pain, if we look at a study and there was no control on how the deadlift was performed or how the mechanics were performed through those deadlifts. One study does sumo deadlifts, another does conventional, one does trap bar, one allows back rounding, one does not. You'll see when you read those studies that controlling for those variables, controlling for those mechanics, is one of the ways that variables are reduced. And so it's hard to look at those studies as well and extrapolate to altered mechanics, what we might call a movement fault, and translate that to the population that we're working with. It's hard to take research and say, you know what? I'm gonna do everything this study did except change everything about it, right? That doesn't mean you're implementing that research and practice. You're taking the general idea and you're kind of going your own way with it. You no longer have that evidence base to stand on. From the research, we do know that symmetry can be objectively quantified, we can assess it, and we can intervene on it. Very often, physical therapists are very comfortable at calling out and identifying qualitative faults without really understanding what might be going on, how to assess it, how to measure it, how to track it, or how to change it. But if we look at some really nice research papers, a great one came out this year, I'm gonna butcher this name, I'm so sorry, Yuja Kovic and Sarah Bond came out this year, looking specifically at asymmetries and change of direction in basketball athletes and finding that there are ways that we can objectively quantify things like asymmetries, strength, speed, motion, quality, asymmetries, that we can also intervene on them. This study in particular sought to reduce the change of direction asymmetry by overloading the slower slash weaker limb with three times as much training volume compared to the stronger or faster side. That looking at an 11% or so difference in change of direction speed, able to reduce that down to just 4% simply by overloading the volume on the weaker, slower, basically problem area. In this case, it was the lower extremity. A very simple study, just using some lower extremity strengthening, three times as much volume as the contralateral limb. We know we don't need a biodex or some other form of fancy isokinetic testing or force plates in our clinic to have ways to objectively identify and assess maybe quality that is associated with asymmetry that is maybe the cause of pain, aggravating current pain, aggravating past pain and or limiting performance. Great study by Helm and colleagues 2019. wanted to validate the five rep max rear foot elevated split squat. Maybe you have heard of this as the Bulgarian split squat, but essentially kicking up that back leg, doing a five rep max on each leg. In this study, they used a barbell. In the clinic, you can use dumbbells as well, trying to find a five rep max per side, and then quantifying and objectifying the asymmetry side to side. Finding it's a very reliable, very valid way as compared to things like Biodex, and force plates to develop an idea of asymmetry from side to side. I would argue a paper like that we can extrapolate to the upper extremity, we can do something like a landmine press, we can do something with our lats or back with something like a bent over row and really start to think if we're seeing movement faults that we think are the cause of symptoms or some sort of performance issue to start getting more objective in how we assess, reassess, and intervene on these things. So that's what the evidence says. It doesn't say a lot. Besides that, we need to help people get stronger and we need to quantify where their strength is at as they're starting their rehab program and then reassess it as they're finishing in order to be sure that person actually got stronger and actually closed the gap on any sort of perceived or actual asymmetries that we found. 11:38 - WHAT DOES PHYSICS SAY? What does physics say? This is something that we tend to ignore a lot, that we exist as human beings on a planet with things like gravity, and that we are subject to certain physical characteristics that we can't avoid. Physics would say that the shortest route between two points is a straight line, and anything else, any other extraneous movement is a force leak. Any amount of force leak doesn't matter what your sport is. If you're an Olympic weightlifter, a powerlifter, a crossfitter, a gymnast, a swimmer, a runner, The more inefficient your mechanics, the more extraneous movement, the more your leg kicks out into circumduction in your run, the more your lower back rounds and extends back and forth as you go through deadlift reps, the more you bend your knees or bend your elbow in your pull-ups, it doesn't matter. The more extraneous movement you have, the more you're leaking force out of your system, the more you're limiting your top end performance. I have yet to this day see anybody break the deadlift world record by doing a Jefferson Curl. Yes, under extreme loads we might see a little bit of low back rounding, but we don't see people intentionally initiating a 1500-pound deadlift with a Jefferson curl mechanic. They tend to approach the barbell over and over again in a similar fashion, either setting up in a conventional or sumo deadlift and really doing everything they can, again, to minimize extraneous movement, put the maximum amount of weight through the ground to lift the highest load up in the air. That is performance, that is physics. We have to remember, unless we can invent some sort of technology or better understand physics, we can't get around that. So that's the evidence, that's the math. What does our personal experience say? Our clinical experience, maybe some of you would say this is anecdotal, but remember, part of evidence-based medicine is our clinical experience. 13:59 - WHAT DOES CLINICAL EXPERIENCE SAY? Our clinical experience would say that those folks in the gym that we see performing pull-ups, overhead movements with things like a constantly bent elbow, tend to be the people that we most often see over in the PT clinic for stuff like elbow pain. That the folks who rock up on their toes, catching their cleans, their snatches, because they lack ankle dorsiflexion, are the folks that we tend to see coming into the clinic with things like knee pain. That those folks who always quarter squats, no matter how much we try to help them get to a deeper range of motion, a greater range of motion, whether it's working on their mobility, elevating their heels, giving them a squat to target, whatever our coaching cues corrections are, those tend to be the folks in the clinic with things like knee pain and hip pain. And those folks who show up with lumbar rounding in the bottom of their deadlifts, as they're pulling the deadlift off the floor, the bottom of their squat, catching a clean, catching a snatch, those tend to be the people who come to see us for low back pain and hip pain in the clinic. 18:01 - WHAT DOES THE PATIENT SAY? And that connects really well to the third part of evidence based medicine of what matters to the patient. We have to understand these folks are often aware of their faults, especially the more they've been training, the less faults they tend to have, and they're more acutely aware of the ones they have left, and they also know the association between the faults they have and maybe aggravation of symptoms, re-aggravation of symptoms with maybe a previous injury. Understanding as well that we don't just always work with the lead athletes, that our goal is to introduce movement to everybody who comes into our clinic. How hard is it to introduce movements, even basic movements like the squat or deadlift, to patients who maybe never done this in their life before? Not even with a barbell. Maybe we just hand Doris a kettlebell for a goblet squat, or we have Frank just deadlifting a kettlebell off the ground. How tough is it for that person who is a complete novice to this If our instruction is, hey, Frank, you know what? Mechanics don't matter. Points of performance are arbitrary constructs created by rehab providers and fitness professionals to scare people like you into purchasing more care than you need. How helpful is that to teach movement to somebody new? What are they going to say? Uh, okay. So like, is there a way I should do this? Is there a best way? Well, Frank, it doesn't matter. All human movement is good and natural movement. Just do whatever feels good. That's not very helpful, right? And you would never do that in the clinic with a patient. You would never do that in the gym with an athlete. If you do actually do that, I challenge you to film that and send it to me because my gut tells me that nobody actually does that because you know how stupid you would sound and how likely it is for the patient to be successful if that's your approach to instructing movement. Likewise, if we do have that more experienced athlete, what good does it do to tell that person who has extreme low back pain, when their spine rounds in the bottom of the squat, there may be somebody who's filming their lifts to try to figure out why do my squats bother me? And our answer is, hey, there's no evidence to support that your spine flexing is a source of your pain. Same issue, right? Same outcome, entirely different patient population, but same outcome. Okay, that's not very helpful. I can see my tail tucking here, and I notice that when that happens, that's when I feel my extreme low back pain. That person has already associated that in their mind. What good does it do to tell them that there's no evidence to support that that's what's happening? They're experiencing it firsthand, right? We need to be mindful of the way that we instruct this, both with new and experienced athletes, patients in the gym and the clinic, that mechanics do seem to matter. People seem to have a natural awareness that at least some sort of standardization of performing a movement seems natural and that some sort of association exists between maybe symptoms and faults. We always acknowledge the resiliency of the human body, that yes, it can develop tolerance in different positions, such as lifting with a rounded back, but we can also still do stuff at the same time to limit pain with lifting. We can modify the range of motion. We can modify the load, the volume, whatever, to a more tolerable level. We need to get a lot more comfortable living in the gray area. Yes, we can recognize injuries multifactorial. Yes, the body's capacity can be temporarily reduced by things like sleep, stress, illness, nutrition, but we can also still manipulate movement to be more comfortable and enjoyable and also help that person work on strengthening in a manner that we know is very evidence supported that's going to reduce the likelihood of future injury. I have an athlete on my caseload right now, very, very impressive athlete, been doing CrossFit a long time. every time she's under an extreme amount of cardiovascular fatigue, or she's doing something like a 10 rep max with a back squat or a three rep max clean or something like that. Usually under a high amount of fatigue, she demonstrates some lumbar reversal associated with that lumbar reversal is always extreme low back pain. She is aware of that. She's somebody that films her lifts. She knows every time she rounds her low back in the bottom of her squat, that is what usually will kick up an episode of low back pain that could last short term, a couple of days, or could really set her back weeks or maybe months. So she's very aware of her spine rounding, the association of form with the development of symptoms, and aware of how bad those symptoms can get. So what are solutions with that in regards to does form matter or not? Well, the first thing we can always do is help reduce that pain acutely, right? Of that person is an extraordinary pain in our clinic, regardless of what we're going to do with them in the gym, regardless of how we're going to address their form, we have ways to reduce their acute pain. We can modify those squats, we can do things like belt squats, we can do lightweight, high tempo squats, tempo squats at maybe 30 or 40% of her max where she's maybe taking three, five, seven seconds to sit down to that squat to maintain or continue to build strength in a way that doesn't aggravate her symptoms. We can do alternate movements if a squat pattern is not tolerable at all, hip thrusts, deadlifts, et cetera, to train lower extremity general strengthening. Yes, we can build up general strength and endurance of the low back, the legs, the posterior chain as we're getting more comfortable, but we can also spend some time working with that athlete on their mechanics of what's going to probably help you the most is that under extreme fatigue, you know how to breathe embrace, you know when to call it for the day when you know you're extremely fatigued, so you don't find yourself in this position again and again. And yes, the final step there is probably to layer in some intentional lifting in that what we would say poor mechanical position, right? Let's also add in some rounded back lifting so that we expose ourselves to the movement so the only time we encounter it is not under a 10 rep max on the 10th rep where we tend to encounter our symptoms. So let's do things like sandbag cleans and sandbag squats and yes, Jefferson curls and other things like reverse hyper extensions. Let's do all the things. We don't have to focus just on form but also form matters. We need to train in that position so that when we get into that compromised form position, it is going to have a less likelihood to be symptomatic and set that athlete back. 21:09 - MECHANICS & PERFORMANCE And finally, we need to go beyond pain into performance. What does the evidence say? What does physics say? What do we say? What does the patient say? What does performance say? What can you possibly help an athlete with who comes into your clinic, who wants to pay you $150 an hour to improve their snatch, and you say there are no optimal mechanics to complete the snatch. We know that's not true, right? People who win gold medals in clean and jerks and snatches tend to lift a certain way. They tend to all show relatively the same mechanics. That tells us that mechanics seems to matter a lot in regards to high level performance. There's a reason those Olympic weightlifters tend to initiate their pull off the floor in the same fashion, going through their first pull, their second pull, their receiving position, the jerk overhead or the catching of the snatch. There's a reason that it looks pretty much textbook no matter who the athlete is, how tall or short or big or small they are or what their race or gender is. They all tend to show the same mechanics time and time again. It seems like it's physics at the end of the day. We don't see anybody breaking the snatch world record with a rounded back deadlift to a muscle snatch, do we? And I think that tells us a lot of now beginning to shift towards using mechanics to push performance. And again, as long as we can be objective about it, I think that is the way to go. 24:41 - SUMMARY So what does the evidence say? We have nothing strongly for or against poor mechanics and lifting. is it relates to people actually performing resistance training not just picking up pins off the floor with a rounded back. We need to be mindful that research studies tend to standardize points performance for lifts such that everyone is performing the same thing the same way every time. What does physics tell us? It will always tell us unless something miracle happens with a change in physics that the shortest route between two points is a straight line Mechanics matter in performance. Straight lines are strong lines. What does our clinical experience tell us? That people who tend to move like crap, especially under increasing amounts of load and or volume, whether it's due to poor mobility, going too heavy, going too fast, those tend to also be the people who need a lot of healthcare treatment, right? Those folks who tend to move quite well tend to have maybe one particular fault, that they're usually aware of, and that they're usually also aware of being associated with their symptoms, and we need to be mindful of that. And what do those patients say? People who are already active are usually aware of that fault, they're usually aware of when and how they demonstrate it, and they are usually aware of that it's associated with some sort of symptom, development of a new symptom, re-aggravation of a previous injury, that sort of thing. We know the group of people we probably need to help the most are inactive patients. The other 90% of the population, right? The majority of the people in our caseload. Inactive patients, people who are complete novices to movement, can't learn things in a structured manner that they're going to be able to repeat them on their own in the gym or at home in the garage or whatever. if our approach is that physics, points of performance, faults, are just artificial constructs that we create to scare them and somehow fleece the general public out of their money. And then also finally, something to remember is that you'll be stuck on a hamster wheel in your clinic forever just treating people in pain if you're not able to transition people to the lifelong fitness and performance side of what we can offer them. At a certain point, mechanics do matter as it relates to top end performance, as it relates to goal setting. And you're crazy if you think, quote unquote, normal people don't want to increase the amount of weight they can snatch, or how fast they can run their mile. We need to be mindful that with top end performance, when people want to see their 5K time come down, or their one rep max back squat go up, that mechanics really, really, really do matter. So mechanics, do they matter? It depends, but there's probably more to be said for mechanics mattering for a performance aspect, for instruction aspect, and for overall higher quality and the ability to perform more movement more often, which is the goal. If we are aware of mechanics, but also being mindful that sometimes they don't matter, especially if we're not being objective about assessing them, reassessing them, and what we're doing to intervene on maybe trying to improve mechanics. Tough discussion, but I think it's worth one having. I hope you all have a fantastic Friday. If you're gonna be at a live course this weekend, I hope you have a great time. We'll see you all next week. Bye, everybody. OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

In episode 36 of the Deskbound Therapy Podcast, I chat with Dr. Aaron Horschig (@draaronhorschig). He is a Sports/Orthopedic Physical Therapist, author, and speaker. He is also the founder of Squat University, a strength & conditioning specialist, an Olympic weightlifter, and a coach. We talk about the importance of mobility and how it can make a massive difference in your workout routine and your life. He also shares his daily routine with us to give us an idea of incorporating movement into your day-to-day activities. After graduating with his bachelor's in exercise science from Truman State University in 2009, Dr. Aaron Horschig received a doctorate in physical therapy from the University of Missouri in 2012. Dr. Aaron now works at Boost Physical Therapy & Sport Performance in Kansas City, Missouri. Dr. Aaron published his first book, “The Squat Bible,” in the spring of 2017 and published it in numerous professional journals. His most recent appearance in the International Journal of Sports Physical Therapy presented a new way to periodize a weight-training program with the back squat after ACL reconstruction. Dr. Aaron's background includes being involved in Olympic weightlifting as an athlete and coach for over the past decade. His goal is to provide the highest quality rehabilitation to athletes who have sustained an injury and help our sports medicine society become proactive in approaching the athlete – both from a rehabilitation and training perspective. Learn more about Squat University: Squat University Web: https://squatuniversity.com/ Squat University FB: http://facebook.com/SquatUniversity Squat University IG: https://www.instagram.com/Squat_University Squat University YT: https://www.youtube.com/@SquatUniversity Personal IG: https://www.instagram.com/draaronhorschig/ Check out his podcast: https://squatuniversity.com/podcast/ Get a copy of his book: Rebuilding Milo - https://squatuniversity.com/featured-links/rebuilding-milo/ Show notes: [0:00] Intro [0:49] Dr. Aaron's journey to creating Squat University [2:51] The inspiration behind Squat University [6:58] The importance of mobility and the benefits of doing squats [12:42] "If you don't use it, you lose it" [16:30] How the footwear makes an impact on your body and mobility [23:38] Squat = moving better [28:25] Understanding load, and spinal flexion and extension [33:08] Why Dr. Aaron isn't a fan of Jefferson Curl [38:29] Technique is KEY [40:18] The Movement first approach [45:03] On bandaid joint mobilization [51:55] Backache due to prolonged sitting [55:03] Dr. Aaron's daily routine [1:1:23] The warm-up is part of your workout [1:02:8] Why being a strength conditioning professional alongside being a physical therapy works great [1:07:56] The future of Squat University [1:10:31] Biggest takeaway [1:11:26] Outro For online coaching inquiries and questions about my online programs connect with me below. Free Beginner Desk Stretch Routine: https://bit.ly/FreeDeskStretchRoutine IG: https://www.instagram.com/DeskboundTherapy Coaching Application: https://deskboundtherapy.typeform.com/to/KSexJVbO --- Support this podcast: https://anchor.fm/deskboundtherapy/support

Salut les sportif intelligents, aujoud'hui j'ai décidé d'attaquer un sujet épineux. On va parlé d'un exercice qui fait beaucoup débat en ce moment et qui est très à la mode : Le jefferson curl ! Pour connaitre mon avis sur le sujet, clique sur play ! Pour recevoir le PDF de l'émission, clique ici : https://contact-sport-sante-nutrition.systeme.io/pdf-mal-de-dos Pour prendre rendez-vous en coaching personnalisé à distance, clique sur ce lien : https://calendly.com/sport-sante-nutrition/bilan-de-forme-offert

Dans cet épisode on parle du Jefferson Curl dans un premier temps. Je vous explique les confusions qu'il y a concernant cette exercice et des erreurs à ne pas commettre. Dans un deuxième temps, on parle de mobilité lesté. Je vous expose mon point de vue concernant le fait d'utiliser des charges externes lorsque l'on fait ses étirements. - *PROGRAMME MENTORSHIP*Les inscriptions de la 4e vague sont ouvertes ICI-REJOINS LA LISTE DE LA #TEAMNOBULLSHIT ICI-RETROUVE LES PROGRAMMES ICI:PROGRAMME HANCHE FONDATIONPROGRAMME GRAND ÉCART LATÉRALProgramme HYBRID Pubalgie-PROGRAMME MOBILITY FOUNDATIONREPRENEZ LE CONTRÔLE DE VOTRE CORPS-Retrouvez-moi sur :   Instagram : @kswiss_fitYouTube:  https://bit.ly/2NT9ehbWebsite: Kswissfit.podia.com

When it comes to the body, safer is not stronger. Learn why avoiding problematic or "dangerous" ranges of motion altogether can actually increase your risk of injury, and how strong, healthy joints are the bedrock of a functional, athletic physique. All exercises mentioned in this video are linked below with full tutorials: - Jefferson Curl: https://youtu.be/Rj81E44YOoQ - Arch-Up: https://youtu.be/L6C79gUnjOU - Active Cobra: https://youtu.be/0k-bQ8o-7cU - ATG Split Squat: https://youtu.be/ueT5vCjCP8U - Cuban Rotation: https://youtu.be/B1TlWq_IWxo - German Hang: https://youtu.be/WgqKehs-N9A Find out more about 1-1 coaching at whytbelt.com/train instagram.com/fernandez_whytbelt

In this episode of the Mindful Health Podcast, I talk about the Jefferson curl. I dive into why individuals use this exercise, is it useful, who it is useful for, and most importantly if it is safe. I hope you enjoy this video. Links: YouTube| Dr. Jordan Cardoza PT Instagram| Dr.JCardozaDPT Sunset Beach by Scandinavianz | Sound Cloud Music promoted by Chosic Creative Commons CC BY 3.0 https://creativecommons.org/licenses/by/3.0/ --- Support this podcast: https://anchor.fm/mindfulhealthpodcast/support

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasicsOn this episode of the podcast, I am joined by Dr. Ryan DeBell to talk about his experience with low back pain and the lessons he's learned. Ryan earned a Master's Degree in Sport & Exercise Science and a Doctorate in chiropractic while attending the University of Western States. After graduating from post secondary school, Ryan started Movement Fix, his platform designed to be a place where you can learn to become a master of your body. He's got lots of free resources that you can check out at themovementfix.com including written articles, videos and podcasts. Before getting into back pain, Ryan and I exchanged stories about our experiences with post secondary education as we both have a Masters degree. After that Ryan described how his back gradually got worse due to a variety of contributing reasons including spending a lot of time sitting in class during chiro school or getting back manipulations as part of his learning and doing a lot of heavy CrossFit workouts with bad form.We talked about the important lessons he learned throughout his 4 year journey of fixing his back such as taking a long-term approach and understanding that there are no quick fixes that make pain go away. We also discussed the importance of identifying and avoiding repetitive movement and how that can be taken too far.We tackled the how and why questions for back pain. Ryan described some of the common mechanisms in the body which are responsible for sending pain signals to the brain covering how back pain occurs and we discussed how pain is just a message or information provided by the body to indicate that something is wrong and needs to be addressed covering why back pain occurs.Lastly, we finished the podcast discussing the utility of loaded back flexion through the Jefferson Curl, an exercise which Ryan has been critical of in the past. We talked about the importance of context when selecting exercises for training.So if all that sounds interesting then this podcast episode is for you.Connect with J-Mart on Social MediaInstagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Newsletter - newsletter@jmartfit.comQUESTION — Did you like hearing Ryan's story and would you like to see him back on the pod?Time codes0:15 - Intro2:48 - Podcast begins4:14 - Experience with post-secondary education13:08 - Ryan's back pain experience26:22 - Listening to your body and changing to long-term thinking29:09 - Advice for people with hard labour jobs34:25 - Managing your expectations and addressing mental red flags36:27 - Unload the weight and start from zero39:41 - Developing your homunculus46:15 - Is more force always better? What is your goal?50:04 - Focus and attention over effort and intensity56:36 - How does back pain happen? Why does it happen?1:06:35 - Updated thoughts on Jefferson Curl exercise1:17:42 - Ryan's question for me1:22:53 - Learn more about Dr. Ryan DeBellYou can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice:YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZApple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-castReferral LinksShakepay - Sign up with my link and we'll each get $10 to buy crypto:https://shakepay.me/r/HNT0N6QWild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJdBlockFi — https://blockfi.com/?ref=153dfa59Support this podcast at — https://redcircle.com/state-of-health/donationsSupport this podcast at — https://redcircle.com/state-of-health/donations

In episode 36 of the Deskbound Therapy Podcast, I chat with Dr. Aaron Horschig (@draaronhorschig). He is a Sports/Orthopedic Physical Therapist, author, and speaker. He is also the founder of Squat University, a strength & conditioning specialist, an Olympic weightlifter, and a coach. We talk about the importance of mobility and how it can make a massive difference in your workout routine and your life.  He also shares his daily routine with us to give us an idea of incorporating movement into your day-to-day activities.After graduating with his bachelor's in exercise science from Truman State University in 2009, Dr. Aaron Horschig received a doctorate in physical therapy from the University of Missouri in 2012. Dr. Aaron now works at Boost Physical Therapy & Sport Performance in Kansas City, Missouri.Dr. Aaron published his first book, “The Squat Bible,” in the spring of 2017 and published it in numerous professional journals. His most recent appearance in the International Journal of Sports Physical Therapy presented a new way to periodize a weight-training program with the back squat after ACL reconstruction.Dr. Aaron's background includes being involved in Olympic weightlifting as an athlete and coach for over the past decade. His goal is to provide the highest quality rehabilitation to athletes who have sustained an injury and help our sports medicine society become proactive in approaching the athlete – both from a rehabilitation and training perspective.Learn more about Squat University:Squat University Web: https://squatuniversity.com/Squat University FB: http://facebook.com/SquatUniversitySquat University IG: https://www.instagram.com/Squat_University/Squat University YT: https://www.youtube.com/channel/UCyPYQTT20IgzVw92LDvtClwPersonal IG: https://www.instagram.com/draaronhorschig/Check out his podcast: https://squatuniversity.com/podcast/Get a copy of his book: Rebuilding Milo -  https://squatuniversity.com/featured-links/rebuilding-milo/ Show notes:[1:21] Dr. Aaron's journey to creating Squat University[3:23] The inspiration behind Squat University    [7:30] The importance of mobility and the benefits of doing squats[13:14] "If you don't use it, you lose it"[17:02] How the footwear makes an impact on your body and mobility[24:10] Squat = moving better[28:57] Understanding load, and spinal flexion and extension[33:40] Why Dr. Aaron isn't a fan of Jefferson Curl[39:01] Technique is KEY[40:50] The movement first approach[45:35] On bandaid joint mobilization[52:27] Backache due to prolonged sitting[55:35] Dr. Aaron's daily routine[1:01:55] The warm-up is part of your workout[1:02:40] Why being a strength conditioning professional alongside being a physical therapy works great[1:08:18] The future of Squat University[1:11:02] Biggest takeaway[1:11:58] OutroFor online coaching inquiries and questions about my online programs connect with me below.DBT Desk Stretch Routine: https://www.deskboundtherapy.com/dbt-stretch-routineIG: www.instagram.com/DeskboundTherapyEmail: David@deskboundtherapy.com--- Support this podcast:  https://anchor.fm/deskboundtherapy/support

In this week's [super-sized] Memorial Day Weekend edition of the podcast - Joe continues the Overrated/Underrated segment he started during the second-half of last week's show! TOPICS INCLUDE: Single Leg RDL's, Multiple Sports for Young Athletes, The Performance Benefits of Music, Training Barefoot, Mace Training, BCAAs While Cutting, "The Pump", Ben Patrick (Knees Over Toes Guy), Joe's days training at Empy's Gym, Schick FX Extreme razors, Supplements for Gut Health, Wearing Ankle Braces When Training/Competing, Cottage Cheese & Jelly, Ab Wheels, FMS (Functional Movement Screen), Direct Front Delt work, Long-Duration Plank Holds, A1 Steak Sauce, Espresso, Rowing Machines (Concept 2), Hair, Jefferson Curl, Nike Air Maxes, Reverse Hypers, High School Football Summer Conditioning (110's, Gassers, etc), Abstinence Before Fights/Competition & More! *For Show Notes & Timestamps goto: www.IndustrialStrengthShow.com Related Links/People Mentioned The Ready State - Virtual Mobility Coach [promo code: JOE10] CPPS certification [coupon code: MDAY20] DeFranco's Gut Check [probiotic] Ben Patrick (@kneesovertoesguy)

In this week's [super-sized] Memorial Day Weekend edition of the podcast - Joe continues the Overrated/Underrated segment he started during the second-half of last week's show! TOPICS INCLUDE: Single Leg RDL's, Multiple Sports for Young Athletes, The Performance Benefits of Music, Training Barefoot, Mace Training, BCAAs While Cutting, "The Pump", Ben Patrick (Knees Over Toes Guy), Joe's days training at Empy's Gym, Schick FX Extreme razors, Supplements for Gut Health, Wearing Ankle Braces When Training/Competing, Cottage Cheese & Jelly, Ab Wheels, FMS (Functional Movement Screen), Direct Front Delt work, Long-Duration Plank Holds, A1 Steak Sauce, Espresso, Rowing Machines (Concept 2), Hair, Jefferson Curl, Nike Air Maxes, Reverse Hypers, High School Football Summer Conditioning (110's, Gassers, etc), Abstinence Before Fights/Competition & More! *For Show Notes & Timestamps goto: www.IndustrialStrengthShow.com Related Links/People Mentioned The Ready State - Virtual Mobility Coach [promo code: JOE10] CPPS certification [coupon code: MDAY20] DeFranco's Gut Check [probiotic] Ben Patrick (@kneesovertoesguy)

Episode 45 of The Anatomy of TherapyIn this episode we discuss the difference in aiming for higher highs and improving your lowest low. We discuss Adam Meakins opinion on spinal flexion and Jefferson curls, and we end with calls to action for ourselves in this new year to find our lows and raise them up! Next week we will divulge what we are decided to work on! We hope you join us in raising your lowest low, or at least that of your patients and clients! Cheers!TAOT Instagramhttps://www.instagram.com/theanatomyoftherapy/TAOT YouTubehttps://www.youtube.com/channel/UCm2Th5O_qjtAk-kFtHwqZdQSupport the show (https://www.patreon.com/theanatomyoftherapy?fan_landing=true)

This is a re-cast podcast from when Dr. Brett Scott PT, DPT at Barbell Therapy & Performance interviewed Mez about various buzz topics in the sports rehab and performance industry. They discuss how certain training cues can lead to unnecessary "orthopedic chaos", how spine flexion shouldn't be generally demonized, and how the dynamic systems theory of motor control is creating a paradigm shift in the movement industry today. - Subscribe to our weekly newsletter --> HERE for free sports rehab & fitness content. If you're a sports PT and you're interested in our 12 week mentorship program email us at NeuropedicsPT@gmail.com Check out our website at www.NeuropedicsPT.com If you have any questions related to the episode content email Mez at Ramez@NeuropedicsPT.com

Lower back presentations that struggle with breathwork You've spent all this time perfecting breathwork into your practice...then it happens: This exercise hurts my back! WTF amiright!?!?!?! The activities we've been painstakingly learning about, and then your client feels pain THE WHOLE TIME you try it. This is especially true with: Lateral shifts Radiculopathy CRAZY Lordotic spines What's going on here? Many times, especially if symptoms are high, the issues I see people make involve either progress WAY too quickly or going after the wrong impairment. But don't worry folks, I'll do my darndest to make these presentations ridiculously simple for you. If you have troubled lumbar spine presentations and you are unsure where to go, then you'll definitely want to check out Movement Debrief Episode 131. Watch the video for your viewing pleasure. If you want to watch these live, add me on Instagram. t Show notes Check out Human Matrix promo video here. Here are some testimonials for the class. Want to sign up? Click on the following locations below: November 7th-8th, Charlotte, NC (Early bird ends October 11th at 11:55pm!) February 20th-21st, 2021, Atlanta, GA (Early bird ends January 17th at 11:55 pm!) May 1st-2nd, 2021, Minneapolis, MN (Early bird ends April 4th at 11:55pm!) May 29th-30th, 2021 Boston, MA (Early bird ends April 25th at 11:55pm!) August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55pm!) Dickinson College in Carlisle PA (POSTPONED DUE TO COVID-19) [Approved for 14 Category A CEUs for athletic trainers] Montreal, Canada (POSTPONED DUE TO COVID-19) [6 CEUs approved for Athletic Therapists by CATA!] Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! (Release date not known yet :( Here's a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies:   Bill Hartman has a great video dispelling misconceptions around anterior pelvic tilt. It's. a must-watch. Compensatory Movement Patterns - If you have no clue about the difference between primary and secondary movement compensations, this debrief should help. You'll better learn when to apply certain exercises in a specific order to maximize movement improvements. How to Coach the Stack - This position is fundamental for improving movement options. If you are just getting into coaching exercises in this fashion, this is the post. Bill Hartman - If you want to learn the theory and practical components of many of the concepts I discuss, this man is pushing the field more than anyone else. Ultimate Back Fitness and Performance by Stuart McGill - Although I disagree with a lot of his treatments, this book is an excellent resource on lumbar spine anatomy and biomechanics. Course Notes: Explaining Pain Lorimer Moseley-Style - If you work with people in persistent pain, you MUST read this. It goes into the physiology surrounding how this happens and may help you learn how to better serve these clients. Pat Davidson - One of the smartest trainers in the field. Excellent with physiology and pushing the training envoelope. NOI Group - A great group to learn neurodynamics and pain science from. Michael Shacklock - Mike is THE GUY for learning the biomechanical aspect of neurodynamics. I also did reviews on his book which you can check out here. The Slump slider is a great neurodynamic move to apply with any posterior neural restrictions. If you haven't seen the Jefferson curl, here is a good example. Is Spinal Flexion bad? - If you are afraid of flexing your spine, you NEED to check this out. Hyperlordosis and rib flares Question:  What are your thoughts on someone who has a combination of hyperkyphosis and hyperlordosis with ribs flare? Could these be due to mouth breathing as compensation for improper breathing patterns? And how would you try to improve it? Watch the answer here. Answer: First things first, we need to dispel some preconceived notions regarding posture. Some might call this a diss track (and by some I mean me): Static posture in and of itself doesn't mean much. There is no singular cause for exhibiting a certain posture. There are likely structural, genetic, and behavioral influences that predispose someone to look a certain way, posture included. We are mobile creatures, what is more important is expressing as many different movements as possible. So really, fam, don't sweat the posture you possess. What is more important is being able to move. What could be an issue is an inability to move out of this posture. Examples may be an inability to reduce the lumbar lordosis or rib flare. This deficit may indicate restricted movement. The most important piece to improving your movement is the stack. The easiest way to teach this concept is in the sidelying position. The reason being is because its gravity eliminated and minimizes rotational effects on the body. Check it out here. From here, the pinnacle of lumbar spine curve reversal is achieving a full-depth vertical squat. Teaching the stack in this maneuver is the first line of defense, and the sink squat is a great way to do that. From here, the best loaded version that makes stay vertical "easy" is the Zercher squat. Flexed Lumbar Spine   Question: What is the lumbar spine looks relatively flexed and the arch starts at the thoracolumbar junction? Watch the answer here. Answer: Although we cannot rely on static assessments, there may be some tests that indicate there is a loss of lumbar "extension" that may lead to drive an appropriate amount of this motion. Here would be typical test findings: Decreased hip extension, adduction, and internal rotation measures Full hip flexion, abduction, and external rotation measures If you have someone with this finding, choosing hip extension-based exercises are primo, as this will help restore normal sacral nutation, and subsequent lumbar lordosis. One of my go-to's is a glute bridge variation like this one. Lateral shift Question: Hey Zac, can you talk about a chronic lateral shift? Your take, management, and prognosis Toughest group for me. Watch the answer here. Answer: A lateral shift is likely a compensatory action the lower back takes to offload an irritated nerve root and/or disc. It typically involves lateral flexion away from the affected area with a side glide. You'll the top half of the body gliding away, and the lower half gliding towards. And they always have back hair. ALWAYS! In acute instances, this shift is useful at protecting the injured areas, but less desirable once the tissues have healed. If looking at this shift from our perspective, you'd see two components that we'd need to address: thorax translated away from the lesion An oblique pelvis where the ipsilateral innominate "sits" lower than the contralateral. With this presentation, the first line of defense is OF COURSE.... The Stack With the translation of the lower thorax, the lower ribcage will need to be dropped down to promote expansion of the involved side. The sidelying tilt progression per above is a great starting point. Once you've gotten adequate ribcage positioning, squat progressions shown above are useful for opening up the neural foramen. If your squat is on point, doing shiftwork that emphasizes oblique pelvic movement can assist in maximizing both expansion AND compression of the involved area. I start most peeps with a sidelying stride to introduce this concept. Then I'll progress to a standing version. With my terminal exercise being a lateral squat or lunge. Add some rotation in the mix to REALLY get nuts! If you've tried these activities and movement/symptom issues persist, neurodynamics could be a great next place to go. A simple way to incorporate these concepts is by slouching the spine during an offending movement and performing the movement. I dive into this concept a bit more here. Radicular symptoms during exercises Question: I was wondering what kind of modifications you may make when teaching the stack and trying to restore movement options when a patient experiences radicular symptoms during resets? I'm having good success with other treatment approaches for controlling their symptom profile, but am struggling to address their true underlying compensations/patterns without eliciting the radicular symptoms. Watch the answer here. Answer: These symptoms are often associated with flexion intolerance, so do we do prone press-ups, and the angels will sing? Ehhhhhhhhh..... While I don't F with McKenzie a whole lot, we can apply similar principles by emphasizing anterior expansion. Moves that bias sacral nutation and air into the chest. Some of my starters include a wall and chair tilt with overhead reach. The sink squat we have shown previously is also another money move. I also like to emphasize hip extension and adduction to drive sacral nutation. This move is pretty bomb.com for this. My hypothesis as to why this approach works is because, in order for us to create movement, we need to have a contractile gradient. Certain things need to be concentric, and certain things need to be eccentric. If we cannot establish a gradient (e.g. someone who has multidirectional limitations), this will likely lead to altered loading patterns when we perform an action. Perhaps in the case of radiculopathy, we may not have adequate segmental mobility going into certain positions, and increase strain occurs over the affected area. Chasing anterior expansion helps create this gradient while choosing a direction that does not evoke symptoms. This may allow for more even loading distribution when you inevitably flex on fools. And we always gotta flex on fools ;) When to hip shift Question: What test results would indicate when someone needs to get their shift together (aka a hip shift)? Watch the answer here. Answer: Typically, I use hip shifting to clean up the last bit of motion that I wouldn't normally get with stacking. If someone needs those last 10 degrees of rotation in any direction, a shift would be indicated. However, milk the stack until that cow is DRY fam. Generally, if someone can attain a good looking squat to parallel, they can probably shift without too many issues. Then, you may help them get their shift together! Is the Jefferson Curl useful? Question: I'm interested in some version of the gymnastics drill the "Jefferson curl" (extension from full forward-fold flexion but with hands-on legs) for those with narrow ISAs. Some say that loaded /unloaded flexion drills are is just accumulating tissue damage, but I have doubts, assuming a person doesn't jump up to loading too quickly. Watch the answer here. Answer: I'll preface that the Jefferson curl isn't something I've really messed with a whole lot, so take what I have to say with a grain of salt. First things first, I agree with you, caller, on doubting the flexion avoiders. I went ether on this topic here, and basically there is no evidence to support that flexion is dangerous under load. Most in vivo experiments say otherwise. But does that make The Jefferson Curl useful? The assumption we have here is that people can segmentally flex at all, which most peeps who are tight like a tiger cannot. So is the curl doing what we think it's doing? Maybe not. However, if you have someone who does has some segmental flexibility, I could see it being a useful progression. The person who comes to mind is the narrow infrasternal angle type who needs to progress nutation while maintaining an inhaled spine. In that case, it could be effective. You'll also get some tissue tolerance into flexion, which is never a bad thing. Sum Up For someone who has hyperlordosis and cannot reverse the curve, focus on the stack and progressing the squat to improve movement options.  Truly flexed lumbar spines require driving sacral nutation through hip extension. Lateral shifts can be improved by stacking and working on oblique shifts in the pelvis. If one gets radicular symptoms with resets, chase anterior expansion before driving posterior expansion. Hip shifts are effective at cleaning up mobility deficits. Use this activity when you can squat to parallel The Jefferson Curl is likely safe to use IF you have some degree of segmental motion at the spine and need to progress sacral nutation under load. Photo credit: Elnur Amikishiyev

Audio Book Ferramentas dos Titãs de Tim Ferriss,Livro Completo Parte: Saúde Dica do Tim Ferriss Exercícios 00:28 Caminhada de Ql 2:27 Jefferson Curl 5:03 Mergulhos com argolas voltados para fora 6:30 Hinge Hows 8:09 Ag Walks com apoio atrás 9:43 Pike Pulse 11:15 Cast Wall Walk Vou disponibilizar aos poucos, capítulo por capítulo, seguindo a ordem do livro. Não sou locutora profissional, como podem ver, mas estou produzindo, visando a possibilidade de chegar a todos essas ferramentas que mudam estilos de vida. Faça bom proveito Se gostou, se inscreva no canal e de o seu Like, é como o youtube avalia vídeos de bom conteúdo ! Contatos do Tim Ferriss Insta @timferriss Facebook /TimFerriss Twitter @tferriss Blog https://tim.blog/contact/ Amazon https://amzn.to/313NF1N

In this episode we discuss: Systems vs principles The Social in the Biopsychosocial model The changing chiropractic profession Creating lasting behavioral changes The Jefferson Curl

Wir analysieren den wahrscheinlich schlimmsten Beinmuskelkater, den wir auf Grund des Trainingsprogramms von Speedskating Weltmeister Felix Rijhnen hatten, freuen uns über einen gelungen Aprilscherz und diskutieren Kompensationsübungen und -möglichkeiten bei Fehlbelastungen und Dysbalancen.

This February was the worst on record here in Wisconsin! Not only did we have record cold and ice- we also were treated to an all-time record snowfall!As a friend said, “March usually comes in like a lion- this year, it came in like a T Rex, on PMS, and wearing barbed wire underwear”. And this is no exaggeration…There was lots of snow shoveling going on all about. My new (used) snowblower I got last fall (I’ve never had one before, relying on snow shoveling by hand as a built in winter workout), stopped working, and I just left it. ( I suspect old, bad gas in the carb, but it has been too cold to even work on it). Besides which, the snow was often so wet and icy that a snowblower would just kind of freeze up even while it was working.So, I shoveled. And shoveled. And shoveled again, day after day- endlessly, on and on. Finally, there was nowhere left put the snow, unless above my head height. So, I went down the hill, where I park my Kubota tractor complete with a loader! (Play harp music here)- And I got stuck in the snow!!My Amish built shed is down low on my property, and so I have to climb a long hill to get up to my driveway and walk. But the snow was so deep, that I got stuck, mainly because the snow covered a thick layer of slick ice. I left it there, shining orange in the yard as a an orange badge of shame and defeat to the neighbors, and went back to- shoveling. Endlessly. And what happened to me, is what happened to pretty much everyone around here that shoveled by hand- I tweaked my back! Now, I pride myself, as PaleoJay, who is a lifelong physical culturist, as never having back (or any other physical) troubles. But, my back just said ‘this is enough’, and I was out of the running- er, shoveling game. Swallowing my pride, I went to my tractor in supplication, and started it up. I found that by using the bucket in front I could lift myself up, and slowly drag myself forward. Then, digging a deep path for myself, I laboriously dug a road for myself across my yard, and gradually upwards, until I gained the side just before the road- which had been mountainously walled off by the town snowplow to the size of a small mountain. I had to drag this snow mountain down, backwards with my bucket, and set it to the side. Bit by bit, bucket by bucket- and finally, at last- I was on the road. And from then on, I laughed each time it snowed. But still, my back needed repair. Thankfully, I know how to go about this, and I will pass it on to you. First, you need to stretch. Religiously, each morning, lying on the floor (I lay on my trusty yoga mat that I exercise on each morning anyway). I always end up with a back bend, where I lay flat on the ground, and rock back slowly onto my forehead and toes, which are all that supports me as I stretch back to try to touch my nose to the mat. (I’ll put a photo on the website at paleojay.com) This is the best decompressive move for your spine that you can do, and is in addition a total body isometric of the first order. Hold for a minute or more if you can, then slowly lower yourself- you will feel great, this is also a wonderful neck exercise.Then, usually later in the day, I will do my basement workout, which finishes with the very best back exercise you can do to fix your back. Strangely, it is called the JEFFERSON CURL, although it is for your back, not your biceps! I will again include an instructional video on paleojay.com.

In this episode, Sal, Adam & Justin discuss the best rest periods between exercises. Is ‘competitive sleep' a thing? The power of your mental state and not always fixating on measurable tools. (2:18) Mind Pump: The Whistleblowers of the Fitness Industry. The importance of how you SAY things and COMMUNICATE them. (9:40) Adam gets in a ‘tiff', over social media, with a trainer about a ‘Jefferson Curl'. The ‘elitist' attitude fitness professionals have in the space, the risk vs. reward of an exercise & MORE. (14:49) The most under-modified variable: The significance of rest periods. (26:35) The BEST rest periods for muscle gain & fat loss. (35:55) How often do you recommend someone phase their rest periods? (38:15) The art of perfecting the skill and not throwing fatigue on it. (44:13) For the competitor, how much of an impact does varying your rest periods make? (48:20) People Mentioned: David Alexander (@dzandertraining)  Instagram Stuart McGill (@drstuartmcgill)  Twitter Jordan Peterson (@jordan.b.peterson)  Instagram Stan "Rhino" Efferding (@stanefferding)  Instagram IFBB LEGEND FLEX WHEELER (@officialflexwheeler)  Instagram Products Mentioned: January Promotion: MAPS Anabolic ½ off!!   **Code “RED50” at checkout** The Jefferson Curl: Benefits and Proper Form - BarBend Mind Pump Blog Mind Pump Free Resources

Ashley is 25 years old he is from Perth Australia and lives in Perth. He comes from a traditional middle class family, parents together, plenty of friends and relatives, no real family drama, top student primary school a high achiever in highschool and middle of pack university. He graduated with a bachelor of Physiotherapy and is now working in a private physiotherapy practice in Perth. He has an AS Diagnosis. Symptoms came on when he was 16 and took years to get the diagnosis. In the progressing onset of AS his ability to play basketball which he loved was greatly diminished. He was on various pharmaceuticals and deeply entrenched in a no starch diet. He followed Ralph Ruiz  ended up training with Ralph and healed himself using Mind-Body techniques. This episode is loaded with insight. It was a real pleasure meeting with Ashley over skype and making this episode! Ashley introduced me to the Jefferson Curl (look it up) which I have been doing in the gym and love! Thank you Ashley. Enjoy the episode!Ralph Ruiz @ Ralphitnesshttp://ralphitness.comPeter Winslow @ AS Victors Associationhttp://asvictors.comhttp://joinasvictorsclub.com/club-overviewMichael Eisner (Me :-)eisner00@gmail.com 

Liebe Sportsfreunde, Loaded Mobility ist eine Möglichkeit fürs Bweglichkeitstraining. Um mehr darüber zu erfahren, habe ich mich mit den Jungs von Team Supple (https://www.facebook.com/TeamSupple.de/ ) zusammengesetzt und über diese "neue" Art des Trainings geredet! Links wie immer weiter unten! ------------------------------------------------------------------------------ Ido portal: http://bit.ly/23yOB88  Thomas Meyers: http://amzn.to/2u63h9u Kniestand: http://bit.ly/2FV1lpT Shoulder Dislocates: http://bit.ly/2pvJsDx  Jefferson Curl: http://bit.ly/2tHu9YL

Después de varios episodios de nuevo tenemos entrevista. Hoy vamos a hablar con Juanje Ojeda de sedentarismo, de movimiento, de dolor, de qué hacer cuando pasamos mucho tiempo sentado, etc. Pero antes recordaros que podéis haceros socios de migymencasa.com para tener acceso a todo el contenido de los CURSOS. Esta misma semana, por ser primera de mes tenemos curso nuevo, más concretamente el miércoles. Este es el guión de las preguntas que tenía preparadas para Juanje, cualquier parecido con la realidad será pura coincidencia :-) ¿Quién es Juanje Ojeda y a qué te dedicas? ¿Qué es el sedentarismo? ¿Por qué nos duele la espalda? ¿Cómo funciona el dolor? ¿Qué ejercicios hacer para intentar solucionarlo? ¿Crees que debemos estirar músculos acortados? Hablemos del Jefferson Curl. ¿Qué ejercicios imprescindibles recomiendas para incluir en nuestro día a día? ¿Un ejercicio beneficioso para los hombros? Algún libro que recomiendes sobre estos temas. ¿Dónde podemos encontrarte? A continuación os dejo los enlaces de los libros que ha recomendado Juanje: A Guide to Better Movement, de Todd Hargroove MIGRAÑA, una pesadilla cerebral, de Arturo Goicoechea Move your DNA, de Katy Bowman Antifrágil, de Nassim Nicholas Taleb Esta es su web: https://juanjeojeda.com/ Si queréis asistir al seminario que da en Madrid el 27 de mayo, tendréis un 10% de descuento si metéis el código MGENCASA al rellenar el formulario del evento. Este es su Facebook: https://www.facebook.com/JuanjeOjeda/ Y este es el grupo de Movilidad articular de Facebook: https://www.facebook.com/groups/1318731021482359/ Este es el episodio en el que Marcos Vázquez entrevista al Doctor Goicoechea. Si os interesan los mecanismos del dolor, migrañas y demás es muy muy interesante: http://www.fitnessrevolucionario.com/2016/02/17/episodio-55-arturo-goicochea-sobre-migranas-y-dolor/ Hasta aquí la entrevista con Juanje, espero que hayáis sacado algo que podáis aplicar en vuestro día a día. GRACIAS por apuntaros a los CURSOS, por esas valoraciones de 5 estrellas en Itunes y comentarios y me gusta en Ivoox. Volvemos el viernes a la carga. ¡Buena semana y sed felices!  

More heresy- stop weight training? Get flabby and soft?? Well, how about stopping damaging, dangerous heavy weight lifting, and replace it with a type of strength training that is far safer, more beneficial, and will leave you with a body that is not only fit and healthy, but aesthetically pleasing as well. I mean it, friends- I have literally tons of weights in my basement, that nowadays I never touch. Well, not never, because there is one exercise that you do need to use a barbell for that is wonderful- essential actually for your back health and strength- The Jefferson Curl. I just stand on a platform, and slowly perform the lift for 10 reps, slowly and methodically, stretching out until the bar is below my raised feet. I’ll put a video up on www.paleojay.com in the show notes, so you can see it first hand. And sometimes I’ll do lateral raises with small dumbbells or plates, but I generate most of the resistance from within, by flexing deliberately as I move, superslow fashion. But that is it. And now I am 64, and more muscular and stronger than when I was 10 years younger or more, and lifting very heavy on a regular basis. How can this be? Gymnastic rings! Yup, these things are the best tool you can possibly find to really build your body and fitness. Safe, convenient, (I have them hanging in the middle of my basement from the rafters, and I can just walk down and start into ring pushups no muss, no fuss. If you want to go light and high reps to really infuse the blood into your muscles for a pump, you just walk forward, decreasing the “lean” into the rings. Or, you can go back as far as the rings strap reaches, and go “heavier”. And it you really want to go heavy, you can elevate your feet on a bench or platform. Infinitely variable, and the changes from exercise to exercise are instantaneous. For instance, I usually start with a light, high rep set of pushups, where I am standing at just a slight angle, and do a set, followed immediately by flies in the same position. Then, I just back up, and make it harder for another two sets. Back again- you get the idea. I think high rep pushups done like this on the rings are the best total body exercise ever. Strength and endurance all together, along with complete safety. Let’s say you do heavy bench presses. Even if you have a spotter or a power rack for safety, you are definitely damaging your joints. Don’t argue- you are. The compression of the weight on your body, coupled with an incomplete motion of the shoulders leads long term to damage- rotator cuff surgery, at the very least. Pushups, especially on the rings, puts the shoulders through a complete range of motion, strengthening them, not damaging them. It’s just a much more natural movement pattern. Think of our primate cousins- what is it they all do? They brachiate, which means they use their arms to hang from trees, swing and stretch. With gymnastic rings we add this evolutionary exercise back into our modern lives- I honestly believe that without brachiating, in some way in our daily life, we are not giving our whole upper torso and back what they need to stay healthy and strong! It’s ancestral, our bodies need and expect it, just like sunshine and real, non-processed foods. I also do lots of pull-ups on the rings, and rows, along with L-sits, where you just hang on the rings, holding your legs out in front of you. And, pistol squats are wonderful on the rings! Anyone can do a pistol, safely, holding the rings in your hands for balance, and leaning back a bit. The backwards lean would be impossible without the rings, and is the only way to do a pistol, or one-legged squat, that is safe on the knee joint. I also do pushups on yoga blocks in the living room, and with elevated legs on the Perfect Pushup rotating handles. But the rings are the best, the most effective, and really, the most fun. Get a pair- they’re about $30 or so, and hang them up i

Dr. Stuart McGill discusses low back pain, disc herniations, and the Jefferson Curl

Quinn Henoch, DPT, discusses the Jefferson Curl, shoulder blade function in overhead lifts

Coach Christopher Sommer is back again as our special guest for a Q&A gymnastic strength training episode.   http://www.gymnasticbodies.com/ GymnasticBodies on Facebook GymnasticBodies on Google+   Video of the Jefferson Curl exercise:https://www.youtube.com/watch?v=XSh3aYomTCo