Overhead Press, Missing Molars, and Situps – Movement Debrief Episode 100

Movement Debrief Episode 100 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 set list:

  • First, a case study of a patient who had full thorax motion, yet still had pain
  • How to problem solve through a set of movement limitations
  • Why is overhead pressing useful?
  • What does my progression look like to getting someone to overhead press?
    Do I prefer in front of neck or behind the neck position for overhead pressing?
  • Why do molars get pulled?
  • What impact can pulled molars have on breathing and movement?
  • What would be treatment recommendations?
  • Are situps a bad exercise choice?
  • Will situps hurt your back? 
  • When could programming situp variations be useful?

If you want to watch these live, add me on Facebook They air every Wednesday at 8:30pm CST. Enjoy!

and the audio version: 

Zac Cupples iTunes
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90/90 hip lift

Below is rockback breathing. A classic move to start someone with

Bill Hartman

Crunching skywalkers is a great move to drive spinal inhalation and improve hip extension

I like the drunken turtle exercise to improve spinal inhalation

 

Effects of posture on chest-wall configuration and motion during tidal breathing in normal men.

Want a stronger core? Skip the sit-ups

Goodbye, situps. The Army is rolling out a new fitness test

Finding a Dentist

Below is the dragon roll exercise. It’s a great situp variation.

Ben House

Case Study – Thoracic Pain with full thoracic motion 

Overhead Press 

Missing Molars 

Situps

Photo by John Arano on Unsplash


2 comments

  1. Zac, you mentioned that you found no studies regarding injuries related to spinal flexion. However, over 15 years ago, there were several people using some of the Nachemson studies showing increased intradiscal pressure in various postures( seated ) and in flexion. I can’t find that exact one but there are several that come up when you do an internet search for Nachemson studies. That has always been my understanding of why situps were “Bad”. Anti extension, flexion, etc became the go to, and still is, based on the belief that they were more representative of how the core works in sports and exercise. At least that is my understanding. I would love to hear your opinion

    1. I will have to see if I can cop those studies. I’ve read some research on the amount of compression placed on the spine during 1-RM deadlift in high level powerlifters, and it ranges from 17k to 37k N of force through the spine. Yet, we program deadlifts for our athletes.

      As for transferability in terms of anti-planar movements. Isometrics are rarely performed in most sports. There has to be some degree of spinal rotation occurring in most rotational sports. That’s not to say that these movements are not useful, I think they are. I question transferability of most of what we do to sports performance.

      I’d say based on the utilization I recommend in this post, sit-ups are probably not as bad as we think they are, if programmed with the right intent and progression in mind. That doesn’t mean I won’t be giving people 1000 situps per day for abs, but I can justify using a sit-up to improve motion.

      Appreciate your comment and would love to hear your thoughts.

      Zac

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