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Coaching Women: It’s Exactly the Same as Coaching Anyone Else

I won’t lie—I’m not entirely sure I even want to write this article. The subject is one I’m very confident in while simultaneously recognizing that irrespective of the actual nature of my opinions, the topic itself will always draw some criticism and complaint. But I suppose I should be fairly inured to criticism and complaint at this point, so let’s get on with it.   First, let me hurt your feelings a little bit: Women—you’re not THAT special, at
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Summer Training Camp: Tuesday Session - Catalyst Athletics

Jessica Lucero, Amy Hay, Ariel Stephens, John Downey, Donovan Ford and Adee Zukier. Jerk technique and complexes, power cleans, push presses, clean pulls, jerk supports, and overhead carries in Tuesday's workout at the summer training camp.
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Foot Movement in the Olympic Lifts: Middle-Top-Middle

You’re all trying to figure out the right way to move your bodies when you perform the Olympic lifts, which very often feels like you’re trying to chip through the pyramids of Egypt with a plastic fork, so let me toss you a little technical cue that might help.   People talk a lot about how your feet are supposed to move when you do the snatch and clean and jerk. I’ve already written articles about the issue of lifting your feet off the ground when you’re jumping d
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The Muscle Snatch: You're Probably Doing it Wrong

The basic movement of the third pull of the snatch is simple: the elbows need to move out and up toward the shoulders, reaching approximately shoulder height (usually slightly below), before the arms are turned over, and during this turnover, the elbows should remain at the same height relative to the shoulders and then continue moving up—they should never drop from this level during the turnover. (Note that this elbows high and out position is often misrepresented as the elbows being forw
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The Muscle Snatch: Making It Effective

The purpose of the muscle snatch is to strengthen the turnover and reinforce proper mechanics; if the movement diverges from the motion used in the third pull of the snatch, its effectiveness is reduced if not eliminated entirely. I consider a muscle snatch successful only if the elbows never drop from their highest point prior to the turnover.   Unfortunately, the majority of muscle snatches are performed with an often dramatic drop of the elbows before the arms are flipped over, or with
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Summer Training Camp: Monday Afternoon Session - Catalyst Athletics

Jerk complexes, block power snatches, segment power snatches, snatches, back squats, power jerks and more with the Catalyst Athletics team during the Monday afternoon training session. Jessica Lucero, Amy Hay, Ariel Stephens, John Downey, Donovan Ford and Adee Zukier.
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John Downey Back Squat Triple 241kg At 85kg Bodyweight

John Downey back squats a triple with 241kg at 85kg bodyweight during the Catalyst Athletics summer training camp.
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When Do You Push with the Arms in the Jerk?

In all three competition lifts, the timing of the transition between the upward extension and drive of the lower body to the pull or push under the bar by the upper body is a critical element of optimal lift technique, as well as a point of confusion for many athletes.   The jerk tends to get less attention in discussions of weightlifting technical matters, but it deserves as much consideration as the snatch and clean—maybe more because of its historical lack thereof.   The t
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Jessica Lucero Block Power Snatches Up To 85kg

American Record holder Jessica Lucero block power snatches up to 85kg at 58kg bodyweight during the Catalyst Athletics summer training camp.
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Proper Timing Of The Leg Drive In The Snatch and Clean Pull Exercise

In the snatch or clean pull or high-pull, timing of the leg drive is important to train timing and force production in the pulls of the snatch and clean.   A common error, illustrated in this video, is stopping the drive of the legs against the ground immediately upon reaching the final extension of the knees and hips.   When finishing the pull, continue driving with the legs against the ground as long as the bar is still moving upward.   In an actual snatch or clean, the le
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Random Thoughts

http://bretcontreras.com/feed/ - Mon, 09/05/2016 - 20:22
How’s it going, fitness peeps? I hope you’ve had a chance to poke around my new and improved website.  I have a few announcements, random articles, a blast from the...
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Strength and Conditioning Stuff You Should Read: 9/5/16

Happy Labor Day! I hope you all are enjoying the long weekend with friends and family. This is always a fun time of year at Cressey Sports Performance, as a lot of our minor league players are starting their off-seasons, and many of our high school athletes are getting back in the swing of their "true" off-season training. And, of course, we've got MLB playoff baseball coming up soon! I won't digress too much, though; here are the goods!

Will a High Protein Diet Harm Your Health? - Dr. John Berardi has been at the forefront of the "understanding protein needs vs. optimization" debate for a long time, and this article is a great summary of the current literature on the subject.

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5 Concepts of Modern Manual Therapy - I know I have a lot of rehabilitation specialists who read EricCressey.com, and this excellent post from Erson Religioso is for you!

Time to Break up with Your MRI Report - Physical therapist Andrew Millett authored this excellent post for Dr. Jarod Hall's website.

Top Tweet of the Week:

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Top Instagram Post of the Week

 

#Repost @cresseysportsperformance with @repostapp ・・・ Preach, @BrianKaplanCSP. #elitebaseball #csppitching #cspfamily #juplife

A photo posted by Eric Cressey (@ericcressey) on Sep 3, 2016 at 5:29pm PDT

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Mike Boyle on the Align Podcast

http://strengthcoachblog.com/feed/ - Mon, 09/05/2016 - 05:53

Here’s a pretty interesting recent podcast interview.

Movement Controversy, Icing and Static Stretching: Episode 77

Take a second and listen.


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Converting Front Squat to Rear Foot Elevated Split Squat

http://strengthcoachblog.com/feed/ - Sat, 09/03/2016 - 05:35

We are having more and more interest in coaches switching from front or back squats to rear foot elevated split squats ( Bulgarian Lunges, a name you’ll recognize and I hate).

NewFTFS_Cover

The big question we get is the “how much weight to use question”. I just got an email from one of our former coaches asking just this question so. I thought Id share my answer.

 

” we found that the front squat ( 1 RM) and rear foot elevated split squat 1 RM with a bar in the back squat position were pretty close. ( +- 10 lbs). For front squats we did a 1 RM, for split squats we did a rep max and then calculated the 1 RM but, in any case they were close.

However I don’t like the back squat position for the rear foot elevated split squats. If you get in trouble and lose a bar it’s a disaster so we went to dumbbells.

We figure you can do 80% of what you can do with the bar with dumbbells. So, lets do the math.

Front Squat 1 RM = 190 therefore Rear Foot Elevated Split Squat =190
With dumbbells that would be 152 lbs ( .8 x 190) or, roughly 75 lb dumbbells for one rep.

We then calculate training loads from there. 80% x5 would be .8x 75 or 60’s x5

In other words, someone that could front squat 190 should use 60 lb db’s for sets of 5.

However there is a learning curve if they haven’t done the lift. I started with 50% x10 so in this case 35’s or 40’s x 10. “

Looking for conversations like this every day? Join Strengthcoach.com we have great daily discussions on the forum.


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How to Train Like an Ancient Roman Gladiator

http://www.romanfitnesssystems.com/feed/ - Fri, 09/02/2016 - 19:27

gladiatorIn antiquity, stories of ancient heroes were used to inspire youngsters towards greatness. One story tells of Milo of Croton, the greatest wrestler of his generation.

Milo was so strong that after his victory at the Ancient Olympics, he carried a life-size bronze statue of himself to its stand in the alleyway of heroes at Olympia.

Just like the Olympics today, ancient athletes spent considerable time training in order to win their individual matches, as well as immortality; stories of their feats are still being recounted after generations.

Milo is one such athlete; stories of his discipline and training are legendary. 

He came from the city of Croton in Magna Graecia (now in southern Italy) and was a six-time Olympic champion, also winning numerous titles at the Pythian, Nemean, and Isthmian Games.

One mantra of modern training that Milo also used is the progressive overload, where you add heavier and heavier weights as you progress. The story goes that one day, seeing a small bull that had recently been born, he hoisted it onto his shoulders and walked around with it. He got such a good workout out of it that he decided to do it every day.

As the bull grew stronger and larger over time, and so did Milo.

Ancient Heroes: The Gladiators

Forget Spartacus as the greatest gladiator of all time. He’s more famous for leading a revolt than what he accomplished in the arena. 

Remember this name: Spiculus. 

Spiculus was the Mike Tyson of his day, the greatest fighter of his generation. Men trained in order to be able to look and fight like him, and women threw themselves at his feet.

One way that Spiculus trained was with The Tetrad System. This divided training into 4-day cycles, each focusing on a different type of training.

Day 1 was the day of preparation and consisted of short, high-intensity workouts that prepared the athlete for the next day’s workout.

Day 2 was the killer day. It consisted of long, strenuous exercises and served as an all-out test of the athlete’s potential. He was meant to give 110% during this day. 

Day 3 was the rest day. Athletes would either rest or perform only very light exercise. The ancients knew that you needed rest in order to recover and incorporated this principle in their training systems.

Day 4 came after the rest day and consisted of medium intensity exercises. After Day4, the entire cycle was rebooted and started again.

Different gladiator schools used different systems, but The Tetrad System was one of the most popular systems of its time. 

Galen, an ancient Roman physician (no, I’m not talking about the smart chimps from Planet of the Apes) got his start at a gladiator school. After treating so many gladiator’s injuries, he developed several principles for training. 

The key three were: 

1. You need to vary your intensity.

Do a proper warm-up and gradually increase the intensity of your workout. Galen taught the gladiators to never start exercising at their full speed. 

2. A cool down is important.

This principle was stressed by many ancient physicians. In order to prevent injury, you need to cool your body down after an intense effort. Hippocrates, an ancient Greek physician, recommended that everyone take a slow walk after exercising.

3. You need to rest and let your body recover.

Rest was very important to the gladiators. In order to aid recovery, many gladiator schools included bathhouses. Like athletes today trying to get rid of all the lactic acid build-up, gladiators would soak in pools of hot and cold water to ease their tired bodies. 

Your Attitude is Everything

Seneca compared the life of a gladiator to that of a stoic; the stoic philosophy was incredibly popular in the ancient world and helped many people deal with the stresses of day-to-day life, including gladiators. 

Marcus Aurelius (who you might recall from the first few scenes of The Gladiator) was a stoic philosopher who kept a daily journal to keep himself grounded. It was published after his death as Meditations and gives guidance on how to live a good life and stay sane in a world of chaos.

My favorite quote is about how to deal with annoying, petty, or malicious people:

When you wake up in the morning, tell yourself: the people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous, and surly. They are like this because they can’t tell good from evil. But I have seen the beauty of good, and the ugliness of evil, and have recognized that the wrongdoer has a nature related to my own—not of the same blood or birth, but the same mind, and possessing a share of the divine.”

One of the main tenets of stoicism is to focus on the things that you can control and forget about the rest.

You have certain amounts of control over some things and zero control over others. You can control what you eat or if you enter each arena with your game face on, but you cannot control the weather.

If you’re wasting time complaining about things that are out of your zone of control, focus your mental energy on trying to improve things that you can control.

One important aspect of stoicism is learning to accept things as they are or that are inevitable. You’re going to grow old. You’re going to die; it’s inevitable. Stoicism helped people accept that. 

The Mind and Body 

A gladiator would enter ever arena ready for combat, knowing that he might die that day. This was a given that he had to accept. 

Building a healthy mindset was as important to ancient gladiators as was building a strong, capable body. There are certain risks and inevitabilities in life, both of which you can never escape. Like the gladiators, you need to learn to accept them and not let them negatively affect your life. 

The post How to Train Like an Ancient Roman Gladiator appeared first on Roman Fitness Systems.

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Stuff To Read While You’re Pretending To Work: 9/2/16

http://www.tonygentilcore.com/feed/ - Fri, 09/02/2016 - 08:09

Note from TG: be sure to scroll all the way down for some bonus material.

Wow – it’s September already. It’s Labor Day weekend here in the States, which means summer is more or less over, and so is any chance of me getting a sick tan this year. Noooo.

There’s no sense whining about it. It is what it is. Lets jump right into this week’s list of stuff to read.

34178802 - books on a dark background

Copyright: donatas1205 / 123RF Stock Photo

A quick reminder that Dean Somerset and I will be hosting our last LIVE event together of 2016 next month (weekend of October 15th) in Minneapolis, MN.

The stellar folks at Movement Minneapolis were kind enough to offer their four walls to host our Complete Shoulder & Hip Workshop. You can check out all the details along with sign-up information HERE.

Also, speaking of the workshop, Dean and I filmed it last Spring over in Norway and are planning on releasing it as an 11+ hour digital product titled the Complete Shoulder & Hip Blueprint in the next coming weeks. Catchy title, right?1

 

We’d still highly recommend attending a live event if you ever get the chance to do so; each one is always a little different and nuanced. However, the likelihood Dean and I will ever travel to North Platte, Nebraska or, I don’t know, the country of Moldova is slim. No offense North Platteians, I’m sure it’s a lovely place to visit.

Filming the event and making it into a digital product is going to get our information into more hands, which is kind of the point: we want to help more fitness professionals do a better job at assessment and writing effective programs, as well as helping non-fitness professionals better understand anatomy and exercise technique.

Get ready people: it’s coming.

Muscle Confusion Is Mostly a Myth – Brad Stulberg

I love, love, LOVE that this kind of information is starting to “bleed” into the mainstream media. I also love that names like Brett Bartholomew and Vern Gambetta – two highly respected strength coaches used in this story – are the go to sources.

Next time someone tells you how they need to “mix things up in the gym to keep the body guessing”…

  • Roll your eyes
  • Tell them the reason why nothing never works for them is because 1) they’re probably not working nearly as hard enough as they think they’re working and 2) adherence (and allowing enough time for something to stick) is going to trump any “muscle confusion” protocol.
  • Show them this article.
The Online Training Bullshit Detector – Eric Bach

Sure, you can train clients online. But should you?

That’s the question Eric Bach poses in this nifty article. Yes, I just used the word nifty.

Surviving the Dr. Oz Diet (and other fad advice) – Dr. John Berardi

I really liked this article by Dr. Berardi, and not for the reasons you might suspect. It DOES NOT shit on Dr. Oz (which, frankly, is easy to do).

Rather, it’s about learning how to better coach your clients, and how to best set them up for success and weed through the crowded fad diet bonanza.

BONUS

My good friend Mike Robertson invited me onto his phenomenal Physical Preparation Podcast earlier this week. Mike’s a big deal and one of the coaches I look up to most. His podcast is also one of the most informative ones out there and I never miss listening to it myself.

I was honored to be invited on, especially considering the caliber of coaches who have appeared prior to myself. I mean, who the eff am I?

We had a blast catching up and discussing everything from assessment, a typical training session, CORE, and of course, my cat.

LISTEN HERE.

The post Stuff To Read While You’re Pretending To Work: 9/2/16 appeared first on Tony Gentilcore.

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Physical Preparation with Tony Gentilcore

http://robertsontrainingsystems.com/feed/ - Fri, 09/02/2016 - 05:00

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Tony Gentilcore is one of the co-founders of Cressey Sports Performance and worked there as a coach from 2007-2015. He now runs his own studio in Boston called CORE where he still trains athletes and general population clients from all walks of life.

I originally met Tony all all the way back in 2006, and it’s been awesome to see him grow and evolve over the years. It’s been a while since we’ve spoken, so in a lot of ways its like you’re listening in to a personal conversation between two friends.

In this show Tony and I talk about how he got started in physical preparation, the shift from training young to adult athletes, and some of the special considerations he makes when training women.

Show Outline

Here’s a brief overview of what we covered in this show:

  • How Tony originally got into the world of physical preparation.
  • His current gig at CORE.
  • The shifts Tony has had to make from training teenage bros to adult athletes.
  • An overview of his training and coaching philosophy.
  • Tony’s assessment process, and some of the things he emphasizes on Day 1.
  • How he takes that assessment information and uses it to build that first program.
  • An overview of how a standard training session looks, including the things he throws in to keep his clients engaged.
  • His thoughts on training women, and the subtle tweaks he uses to help them get the most out of their training.
  • The BIG Question (with a hilarious answer).
  • A fun lightning round where we discuss his obsession with his cat, his go-to song if he has to pull a PR, the books he’s into, and what’s up next for Tony G.
Related Links

Sponsor: Physical Preparation Summit

Tony’s Website

The Book List

The post Physical Preparation with Tony Gentilcore appeared first on Robertson Training Systems.

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Specificity, Delayed Transmutation, and Long-Term Baseball Development

We had a great staff in-service on strength and conditioning programming yesterday, and it really got the wheels turning in my brain. The end result was this video, which is especially timely, given that many professional baseball players are about to begin their off-season training.

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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Fitness Myths with Dr. Mike: GMOs

http://www.jtsstrength.com/feed/ - Thu, 09/01/2016 - 12:41

Genetically Modified Organisms are a constant topic of heated debate in the world of nutrition, health and fitness. Dr. Mike Israetel weighs in in this video with some straight talk about GMOs and their impact on your health:

The post Fitness Myths with Dr. Mike: GMOs appeared first on Juggernaut.

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When to “Fix” Someone’s Squat

http://www.tonygentilcore.com/feed/ - Thu, 09/01/2016 - 11:23

I often joke I’m the worst handyman in history. Something breaks in our apartment? I’m the first one calling the landlord. A picture needs hanging? My wife is the go to aficionado in that realm.

A task calls for a Phillips screwdriver? Well, I’ll hand you a Phillips screwdriver. I’m not that much of a moron.

That’s the flat head one, right?…;o)

47626951 - old tools on a wooden table

Copyright: tatom / 123RF Stock Photo

Suffice it to say: I am not great at fixing things. As a matter of fact – and at the expense of losing a few points off my man card – the risk of me setting a fire increases exponentially with the arduousness of the task being asked of me.

Replace a knob on a cupboard = relatively safe. The cat may end up with her fur singed, but the building is still standing.

Change oil in the car = Obama may as well hand me the nuclear codes.

Outside of the weight-room I’m a HAZMAT accident waiting to happen. Put me within four walls, however, surrounded by squat racks, deadlift platforms, barbells, kettlebells, selectorized machines, and maybe a movie quality Chewbacca mask for good measure, allow me the opportunity to watch people exercise and gauge movement quality, and I miraculously turn into Gandalf.

I can fix anything.2

Well, I like to think I have a good eye and can catch wonky movement and fix it.

That’s Assuming Something Needs Fixing

I had a very interesting interaction last weekend at CORE. I was contacted by a dude here in Boston who reached out asking if he could stop by the studio to have me look over his squat and to discuss a few ideas that had been reverberating in his head about bar path, acceleration, and power development.

Specifically he noted he was a high-level powerlifter (600+ lb squat at 181) and that he had been tinkering with his technique of late and wanted another set of eyes on him to see if there was something he was missing.

My first thought was “holy fucking shitballs, that’s a sick squat,” and more importantly I felt compelled to tell him “um, just so you know…I’m not a competitive powerlifter and maybe you’d be better off contacting my boys at The Strength House for more detailed badassery?”

“Nah, I respect the way you’re able to analyze movement and feel you take a balanced approach.”

High praise.

 

What transpired was pretty cool. It was every bit an educational/learning experience for me as it was for him (I think. He left happy).

To Repeat: this guy squats over 600+ at a competing bodyweight of 181 lbs. An advanced lifter indeed. His approach is unconventional to say the least.

Take this little tidbit of our conversation as an example (not taken verbatim, but it’s close):

“So we see guys all the time squatting 225 lbs in the squat rack, often with poor technique, but then are able to walk over to the leg press and perform 800+ lbs for reps. What gives? How is that possible? I thought to myself “there has to be something there.” I train alone in my home gym which allows me all the time in the world to play mad scientist and to tinker with my technique.

Then it dawned on me: why not leg press my squat?”

Of course, in my mind I’m thinking “well the leg press provides a ton more external stability to the body so there’s your answer.” What’s more there’s typically less ROM involved too.

I was intrigued to see this in action nonetheless, anticipating some sort of leg press to squat Transformer to appear.

I ended up witnessing a meticulous set-up, as well as a masterful demonstration of someone who knows what his body is doing at all times. Unconventional without question. But it worked. A few highlights:

  • His “low bar” position was lower than low bar position. I’m talking mid-arm.
  • Purposeful in-out-in motion of the knees.3
  • A flexed spine. In deep hip flexion, he’d go into lumbar flexion.4
  • He used a staggered stance (left side was a bit behind the right).

For all intents and purposes, many coaches would look at squat like that and start hyperventilating into a paper bag and immediately go into “I gotta fix this” mode.

Guess what I didn’t fix?

My point: everyone is different. No one has to squat the same way. And he’s an a-hole for being a freak…..;o)

Besides, he squats 600+ freaking lbs. He’s obviously trained himself enough to be able to get into (and out of) precarious situations; and he’s never been hurt or in pain.

It was the last point, though, the staggered stance, that he had never noticed or considered.

I don’t fall into the camp that says everyone must squat with a symmetrical stance. This defeats the purpose of individuality and respecting each person’s anatomy. When you factor in varying hip anatomy (varying degrees of APT/PPT, how this affects the ability to both flex and extend the hip, anteverted/retroverted acetabulums, anteverted/retroverted femurs, and varying femoral neck lengths), not to mention that you have two of them, not to mention other anthropometrical factors too, like torso length, femur length…it doesn’t take a genius to understand there’s no one right way to squat.

If a certain squat stance, width, depth, (whatever) feels better and more stable, why not run with it?

NOTE: I’d be doing a disservice by not linking to THIS article by Dean Somerset on the topic. He does a much better job at explaining things.

Back to the staggered stance.

600 lb squatter guy was trying to figure out why it seemed he couldn’t keep the barbell over mid-foot on his descent. I noted the staggered stance and he was like, “huh, I never thought of that.”

He then noted how he had always filmed his squats from the RIGHT side. I filmed from the left and his bar path looked to be on point. So maybe he was being a bit overcritical? Maybe the staggered stance evened things out? I’m sure there’s a biomechanical rabbit hole to be explored here (calling Greg Nuckols?).

When To “Fix” Someone’s Squat

I get it: Many of you reading aren’t elite level squatters, and much of the dialogue above has little merit in your training. The bigger picture, though, I think, is to avoid confirmation bias and sticking solely within camps that always agree with you. Everyone is a different, and there’s always more than one way to do something.

Last weekend, for me, was proof of that.

But I’d be remiss not to point out my standard or “comfort zone” is vastly different between an elite lifter and beginner/intermediate lifter.

Elite level lifters get much more leeway to mess up. More to the point: they’ve messed up enough to know what to do to not to mess up. Yeah, that makes sense. When I am coaching a beginner/novice, though, they’re rope for messing up is much, much shorter.

I still feel it’s important to avoid over-coaching and to allow an opportunity for newbies to figure things out.

As a coach, it’s okay to allow clients a window to perform a bad rep. Don’t be quick to correct. Let them figure it out & learn themselves

— Tony Gentilcore (@tonygentilcore1) August 31, 2016

But when it comes to squats I tend to have a few “No-No’s” initially.

1) You Round Your Back, a Part of My Soul Dies

Loaded spinal (end-range) flexion doesn’t do anyone any favors. Pick up a McGill book and join the party. I’d prefer to avoid it as much as possible in the beginning. If I see someone flexing their spine during a squat, it’s my job to figure out why?

From there I’m going to try my best to implement the modality or variation that’s going to best set them up for success.

Much of the time it’s getting someone to appreciate how to adopt a better bracing strategy and stabilize.

  • Brace your abs. <— Get “big air” and act as if someone’s going to punch you in the stomach.
  • Learning Active vs. Passive Foot, or spreading the floor with your feet (better yet, a cue I stole from Tony Bonvechio is “find the outside of your heels.”
  • Brace your abs.5

 

Full-body TENSION (trying to touch your elbows and pulling down on the bar helps here too) is the name of the game. The sooner a trainee learns this, the sooner he or she will clean up a lot of snafus in their squat technique.

Another easy fix is to implement an anterior load.

This is part of the reason why Goblet Squats or Plate Loaded Squats are so user-friendly and help to maintain a better torso position. The load is in FRONT which then forces the trainee to shift their weight and recruit/engage more of their anterior core, which then helps them remain more upright.

 

2) Knees Caving In (Past Neutral), Heels Coming Off Ground

The knees caving in aren’t always a deal breaker. Many trainees when they first put a barbell on their back and begin to squat for the first time resemble Bambi taking his first steps.

I don’t mind a little knee movement. Much of the time it’s just a matter of getting some reps in and whammo-bammo, the issue resolves itself.

It’s when it hits the point where they go past neutral and/or the heels come off the ground that it can become problematic.

Some things that have worked for me with knees caving:
  • Hey, don’t do that.
  • Think of your knee caps tracking with your pinky toe.
  • Place a band around the knees to provide some kinesthetic awareness. The band wants to push the knees in, they have to push the band out.

I want a squat to look like a squat. It requires ample ankle dorsiflexion, hip flexion, hip internal/external rotation, t-spine extension, among other things.

When someone’s heels come off the ground it’s often because they have no idea how to hip hinge.

Grooving the hip hinge and using props such as a box (box squats) to get someone to learn to “sit back” and use more of their posterior chain is a nice option. This will help keep the heels cemented to the floor.

 

NOTE: once they master that, the idea is to then perform an equal parts “knees forward, hips back” motion, learning to sit down into the squat (not so much back, back, back). Again, the squat should look like a squat

And That’s Really It

I’m not TRYING to find something wrong with everyone’s squat.

If the 2-3 things above are met from the get go we’re in a pretty darn good spot.

Things like bar position, foot stance/width, hand position, and everything else in between, while significant considerations for some people and staples for entertaining internet arguments, are all going to depend on several other factors (goals, anatomy, experience, ability level, injury history), and in the grand scheme of things are minute comparatively speaking.

The post When to “Fix” Someone’s Squat appeared first on Tony Gentilcore.

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