Movement Debrief Episode 107 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the setlist:
- Should one be hesitant to work on pulling exercises if the goal is to improve movement options?
- When would the following exercises be useful: lat pulldowns, face pulls, one-arm dumbbell rows? And when should they be avoided?
- Are band pull apart, Ts, Ys, and Is no-gos?
- What is reaching at the 0-60 degrees of shoulder flexion useful for?
- How about 60-120 and 120-180?
- Does encouraging a posterior pelvic tilt during a squat or a deadlift go against the lifting mechanics or support them?
If you want to watch these live, add me on Instagram. Enjoy!
and the audio version:
Check out Human Matrix promo video below:
Below are some testimonials for the class:
Want to sign up? Click on the following locations below:
January 25th-26th, Scotts Valley, CA (ONLY 3 SLOTS REMAINING!)
April 4th-5th, 2020, Atlanta, GA (early bird ends March 6th at 11:55pm)
May 23rd-24th, 2020, Dickinson College in Carlisle PA (Early bird ends April 26th at 11:55pm!) [Approved for 14 Category A CEUs for athletic trainers]
June 6th-7th, 2020, Minneapolis, MN (Early bird ends May 3rd at 11:55pm!)
August 1st-2nd, Boston, MA (Early bird ends July 5th at 11:55pm!)
September 12th-13th, Montreal, Canada (Early bird ends August 16th at 11:55pm!)
October 3rd-4th, Ann Arbor, MI (Early bird ends September 6th at 11:55pm!)
November 7th-8th, Charlotte, NC (Early bird ends October 11th at 11:55pm!)
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!
Here is 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:
Here is the Bill Hartman ITY video
Here is a good 0-60 reach example that I like to use
Here is a good 60-120 reach example that I like to use
Here is a good 120-180 reach example that I like to use
Raise Up by Petey Pablo (will likely be played while I’m in Charlotte on loop)
Question for you on lifting – I have zero pull-up skills and want to improve that, but I’m hesitant to try some back strengthening exercises given that my push to do extension based strength training years ago has probably contributed to my troubles. Heck, this maybe could be a debrief question for you on a video…lat pull-downs, face pulls, one-arm dumbbell rows…what sets these apart from extension based exercises that are generally no-gos such as band pull aparts, or prone Ts & Ys & Is? For me specifically, any reason I should avoid either lat pulldowns, face pulls, or dumbbell rows?
Do you have a source/did you discuss the 0-60 degrees shoulder flexion being optimal for posterior expansion in a debrief?
Stacking During Big Lifts
If you keep a PPT and thorax stacked on top during the DL and squat, does this compete against lifting mechanics/technique or support them?
- Pulling is not inherently bad, and can be perfect for improving movement options
- Chinup, pullup, and pulldown variations can be useful for improving buckethandle mechanics and anteroposterior expansion (breathe at the dead hang) or pump handle (breathe in when chest is to bar)
- Facepulls are great for posteroinferior thorax expansion (at the start) or pumphandle (at the pull)
- Rows are great for pump handle
- T, I, and pull aparts can be useful for pump handle mechanics, with Y’s encouraging anteroposterior expansion, though I rarely use them
- Reaching from 0-60 degrees of shoulder flexion can improve posteroinferior thorax expansion
- Reaching from 60-120 degrees of shoulder flexion can improve pumphandle mechanics
- Reaching from 120-180 degrees of shoulder flexion can improve anteroposterior thorax expansion
- Stacking during the big lifts is essential for maintaining intra-abdominal and intra-thoracic pressures
- The lumbar spine naturally becomes kyphotic during back squatting, so arching may not be useful