I went to this course for a few reasons. First off, I of course support the home team. I can’t even front, Douglas Kechijian, Trevor Rappa, Greg Spatz, and I go way back, and are very much related through IFAST family and directly (Doug is my younger older brother, Trevor is my son, and Greg is my stepson #dysfunctionalfamily).
That said, there is were a couple big things I wanted to take away from this course, which I did in spades:
Mastering basic movement
In these two areas, the Resilient fellas delivered in spades. Knowing what good technique is in the basic movement patterns, how to coach, and how to regress, are all underappreciated topics that these guys teach quite well.
So should you take this course? An emphatic hell yes. I give a more indepth review as to why in the video below, so go ahead and check that out.
Once you got the verdict, check out my favorite takeaways in the course notes, and then for the love of God sign up for a course of theirs!
Click here to check out the Resilient Seminar Page
This week we have a guest post brought to you from my boi Benjamin Fergus, a Chiropractor friend of mine, who sent me an incredibly comprehensive video on squat mechanics.
I first met Ben at a DNS course way back in the day, and he was a pretty sharp kid then. Having watched this video, I can see that his knowledge base has only grown.
In this spot, Ben goes over the mechanics of the bodyweight squat, and I think you folks will tremendously appreciate his explanation of what is occurring at the knee.
Once you’ve finished watching the video, check his stuff out at GRIP Approach. You won’t be mistaken.
The Knee’s Position in the Squat
This overview of the ‘Complex Movements of the Knee Complex’ is not intended to tell you the right way to squat, but rather to show what is happening with the anatomy during movement and why. It also will show you how to read/name the movements with observation from the side and front.
Here on earth gravity is king in a squat. We like to keep the line of gravity and center of mass (COM/COG) situated over the midfoot. All variations of the squat can be seen as unique attempts to move our mass closer to the ground while keeping the COM over the midfoot.
There are no rights or wrongs named in this video, just a look at the possibilities of joint motion. What does ‘ knee internal rotation’ mean? We’ll look at that terminology and study what that translates to at the hip, femur, and shin in this biomechanics breakdown.
Just in case you missed last night’s Movement Debrief Episode 18, here is a copy of the video and audio for your listening pleasure.
in this debrief, I was stumped!
Andrew from Facebook asked a phenomenal question on the biomechanics of the squat, which led to great discussion on what it means and takes to squat. Great contributions from Dani and Jonathan to the discussion.
Here were all the topics:
How I use research
Influences on full knee extension and flexion post-operatively
Changing perception of rehab post-total knee arthroplasty
The problems with chasing pain
Pain vs. suffering
What is squatting, what it means, and the biomechanicsIf you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 8:30pm CST.
Every week, my newsletter subscribers get links to some of the goodies that I’ve come across on the internets.
Here were the goodies that my peeps got their learn on from this past July.
If you want to get a copy of my weekend learning goodies every Friday, fill out the form below. That way you can brag to all your friends about the cool things you’ve learned over the weekend.
Biggest Lesson of the Month
Maximize proximal before spending time distal. I’ve just seen too many patients where we applied some type of axial intervention, which led to profound changes distally. Position governs all. Thank you for making me realize this daddy-o.
Quote of the Month
Only those who dare to fail greatly can ever achieve greatly. ~Robert Kennedy
My boy Scott Gray put together a rock solid post on diagnosing an ACL tear. I’ve been very big as of late on filling the differential diagnosis hole in my game, and this one was beyond helpful. I wish I had heard of the lever test last year when I had a guy pop his ACL in-game.
I’m still making my way through this beast. It’s a thesis, but the references and explanations of the science behind breathing, position, and recovery is outstanding. Not only that, but changing your recovery position has had a profound effect on improving my clients’ conditioning.
So proud of my guy Eric Oetter, who put this incredibly practical guide to load management together with the brilliant Tim Gabbett. EO is doing phenomenal things with the Grizzlies, and this provides a small insight into his process.
Short answer – It depends. I have a coworker who I discuss with the problems of this argument. I’m an avid meat eater because gainzzz, and it turns out that makes the difference. If you aren’t listening to Ronda Patrick by the way, you’re welcome.
This Rhonda Patrick joint talks about all the wonderful things lactate does for us. This molecule always gets a bad rap, but did you know in brain injuries (concussions, TBIs, etc), it’s one of the few substrates that is capable of providing our brain fuel? This was a very fascinating hour in which I learned a great deal.
What if I told you that there was a way you could keep eating what you are eating yet still lose fat and gain muscle. Would you do it?
If so, then this is your study. By simply restricting the eating window to 9-12 hours in mice, and having them eat earlier in their day, these bad boys lost some major weight. He did a similar study in humans as well. He goes into detail about this and more. Both the paper and the podcast are quite interesting
I’ve been on a little Rhonda Patrick (#bae) kick as of late. In this interview, Dan Pardi talks about all things sleep, circadian rhythms, and more. If you can maximize sleep duration, intensity, and timing, you are winning at life. Never thought of sleep described in this manner.
An oldie, but a goodie. I’m taking my time with this one because it’s a big book and filled with so many practical applications. This book inspired me to check my email, and respond, less frequently. He’s given me so many ideas on streamlining my life. You’ll love the tips he has for elimination and automation. Incredibly practical.
Given that I’m pretty green at being a PT mercenary, this website has been gold for me. If this doesn’t inspire you to consider travel PT, nothing will. The money is real, and it seriously feels like I’m on vacation all the time.
I recently had to prepare for a salary negotiation, and just reading a few chapters from this book made the process go exceedingly better than I anticipated. Negotiating, like many things, is a skill. This book will teach you the fundamentals to a skill that will benefit so many aspects of your life.
As y’all probably know, I am a major hip hop head. Like, pretty much all that I listen to. I found this cat on Spotify while at the gym, and was blown away. Has fire lyrics over insane samples. Listen to the joint called “Moses” which features Twista and Bun B. Un…be…lievable
I’ve lately been trying to read something a bit less technical right before bed to help me fall asleep (which has been working well btw). First book I chose was this gem by the creator of XKCD, Randall Munroe. He basically goes through and answers ridiculous questions in the most scientific manner possible. It’s a brilliant combination of interesting and funny.
My favorite so far? “What would happen if you had a mole of moles?” #deep
Did you miss Movement Debrief live yesterday? Though much more fun live, I have a video of what we discussed below.
This debrief was quite fun, as we had an impromptu viewer q&a. Thank you Alan Luzietti for the awesome questions! If you follow along live on Facebook or Youtube, I will do my best to answer any questions you ask.
Yesterday we discussed the following topics:
Why you should emphasize sagittal plane activities longer than you think
How to coach exercises to maximize client learning and compliance
Why detaching from your client encounters makes you a better clinician
Viewer Q&A – “centering from the chaos” & TFL Inhibition
Lastly, if you want the acute:chronic workload calculator I spoke about, click here.
This is a chapter 9 summary of the book “Movement” by Gray Cook.
While I have broken up these sections into patterns, much of what Gray talks about does not involve the patterns themselves, but are still good points to know. Ergo, much like the book itself, this post may seem a little disjointed 🙂
The Deep Squat
One’s inability to squat is not considered a single problem. Instead, a disconnect is present between the body and the brain in the squatting pattern. Our brain sees things in patterns, and the squatting pattern essentially gets smudged. Before performing the squat as an exercise, we must first groove an optimal movement pattern.
One interesting point regarding the squat is that as an exercise it is often a top-down based movement. However, when we learn to squat in development, the movement occurs bottom-up. So one way to train the squat is by starting from the bottom of the squat and working to standing. This method ensures full mobility to perform a full deep squat.
To relate the SFMA to the squat pattern, Gray is very clear about not training the squat if one cannot touch his or her toes.
Hurdle Step and Single Leg Stance
These two movements simultaneously test mobility and stability of both legs. Oftentimes in these patterns you will see a high-threshold strategy (HTS), in which a hyper-protective core response occurs. Research demonstrates that this stabilization strategy can cause poor motor control to occur. These tests also are basic precursors for stepping, running, and climbing.
In this section Gray also mentions that he does not recommend assessing static postures; namely because posture is dynamic and changing.
The inline lunge is more a test of control and efficiency as opposed to strength. Because we talk about control, we must discuss stability. It is important to note that stabilizers do not necessarily need to be strengthened, as these muscles will never be able to overpower prime movers. Instead, these muscles should be trained for endurance, timing, or quicker action.
Shoulder Mobility Reaching Test
These tests assess reciprocal arm patterns and thoracic spine mobility. The movement is challenging because opposing movements end up borrowing mobility and stability from other segments, thus potentially impairing these qualities.
Thoracic extension is necessary to perform this pattern. However, oftentimes people will compensate with thoracic flexion. This compensatory pattern can rob the scapulae of ground to help stabilize the movement.
Active Straight Leg Raise
There are several necessary components to perform this movement optimally:
Adequate mobility and flexibility of the elevated leg.
Pelvic stability prior to and during the movement.
Another interesting tidbit from this section was that research has demonstrated that one’s ability to perform a sit and reach correlated with arterial flexibility.
The pushup, rotary stability, and rolling patterns all assess core functioning. In particular, the pushup looks at reflexive core action, rotary unilateral and diagonal patterns, and rolling the ability to separate upper and lower quadrants.
These issues are also known as stability or motor control dysfunction (SMCD). Most conventional therapies would treat these complaints by strengthening the stabilizers, but this is problematic. When something works reflexively, how can we train something volitionally and expect changes? To train these muscles we must focus on proprioceptive and timing-based training.
Prime mover or global muscle compensation behavior or asymmetry.
Poor static stability, alignment, postural control, asymmetry, and structural integrity.
Poor dynamic stability, alignment, postural control, asymmetry, and structural integrity.
Mobility and stability can influence one another. If I were to lose mobility at one segment, motor control can be distorted at nearby segments. Conversely, if I lack motor control, abnormal mobility may occur to compensate. However, the progression remains the same—restore mobility, then improve stability.
Though the following testing protocols did not make the SFMA, they should still be tested per Gray:
Purpose: Full-body coordinated mobility and stability; linking the hips and the shoulders.
Here is how it is done.
Purpose: Evaluate stepping and stride mechanics.
Here is how it is done.
Purpose: Test deceleration and left/right function utilizing contralateral upper extremity patterns and ipsilateral lower extremity patterns.
Here is how it is done.
Purpose: Evaluate scapulothoracic rhythm, thoracic spine and rib mobility.
Here is how it is done.
Purpose: Tests hip flexion, hip extension, and core function.
Here is how it is done.
Trunk Stability Pushup
Purpose: Tests reflexive core stability.
Here is how it is done.
Purpose: Check multi-planar pelvic, core, and shoulder girdle stability. Also looks at reflexive stability and transverse plane weight shifting.
Here is how it is done.
The FMS is designed to give a corrective pathway that may involve temporarily ceasing potential risk activities. Many things can perpetuate faulty movement, so it is best to control as many variables as possible. Here are some possible activities that may be compromised if one scores lower than a 2 on the screen.
ASLR: Heavy closed-chain loading activities, running, plyometrics.
Shoulder mobility: Heavy or overhead pushing/pulling movements.
Rotary stability: Conventional core training, high threshold training that requires core control.
Trunk stability pushup: Heavy upper/lower extremity loads; vigorous plyos.
In-line lunge: Exercises and loads involving the lunge pattern
Hurdle step: Exercises and loads involving the single leg stance pattern
Deep Squat: Exercises and loads involving the squat pattern.
The Basic FMS
Now I know what you are thinking. “Zac, there is no way that some of my clients can perform all these tasks.” Well, Gray has an answer for you. The FMS does not have to be performed in its entirety, and can be progressed in the following fashion:
BASIC FMS: ASLR, shoulder mobility, and pain-clearing tests.
Rotary stability along with flexion and extension clearing tests