A Rehab Perspective on Powerlifting and Weightlifting - June 2019 Q&A with Bill Hartman

A Rehab Perspective on Powerlifting and Weightlifting

At face value, barbell sports seem pretty distant from a movement education “mindset”. How much movement do you really need to know to squat, bench, and deadlift? Well, it turns out that it can get pretty muddy. What do you do when someone is shifting at their hips during their deadlift? Do you just deadlift[…]

Joint Positions are Important for Both Long- and Short-Duration Activities

Joint Positions are Important for Both Long- and Short-Duration Activities

I wouldn’t take a linebacker and expect him to be a good distance runner. People generally gravitate towards activities they are better at doing. People who like to run long distances might already possess more movement variability, allowing them to excel at running. The converse is true for people who gravitate towards powerlifting: they might[…]

Notice the Details - How small changes can have big effects

Notice the Details How small changes can have big effects

Though systems like the human body are complex, they are still mutable. These systems can indeed experience large effects from small changes. “A butterfly flaps its wings…” Why is movement any different than any other quality we train in the gym? Uncertainty can drive a pattern. If your client doesn’t feel confident in what they’re[…]

Fixing a Right Hip Shift

Fixing a Right Hip Shift

Context: Chris has a client whose right butt touches a box first when she squats. It doesn’t happen when she does hip hinging activities. Should you address it? That’s your call. Is it causing issues? A good cue is to turn the right foot in and teach her to push off of the right side[…]

Using Fatigue to Teach the Squat

Using Fatigue to Teach the Squat

Context: Cory has a friend who shifts to the right and gets knee pain when he squats. When tired, removing some load keeps the squatter feeling tired, but the load is manageable enough to prevent shifting. You could use this as a teaching method as long as the lifter is successful. It the issue is[…]

High Hip Internal Rotation and Limited External Rotation - What's going on?

High Hip Internal Rotation and Limited External Rotation – What’s going on?

If someone has a wide, flat back, tests with a lot of hip internal rotation and limited external rotation, I would look ABOVE the pelvis. The entire pelvis is likely oriented forward, making it normal to have increased flexion, adduction, and internal rotation in the hips. Here’s another video where we talk about the different[…]

Bill Hartman's Top X Number of Activities for Increasing Mobility

Bill Hartman’s Top X Number of Activities for Increasing Mobility

Usually you have to address respiration because there are position adaptations that change the way a person responds to gravity. Sometimes people respond inappropriately to gravity, and I want to give them a better way. Try not to default to rehab exercises in the fitness and performance realm. We’ve done that, and we’re getting further[…]

Testing Hip Mobility on the Gym Floor

Testing Hip Mobility on the Gym Floor

You don’t need table tests to train someone in the gym. You can take a more complex test — like a squat — and use that as your comparator. It doesn’t help you answer as many “why” questions, but it is still valid for measuring progress.

Determining Optimal Squat or Deadlift Stance

Determining Optimal Squat or Deadlift Stance

First: there are no rules. You have to determine what you want it to look like. Here is “Cory’s question about heels-elevated squatting” that was referenced in the video. [link] Sometimes a wider stance will allow someone to keep their heels down. But it does affect their guts and how they manage their center of[…]

Developing Your Model for Movement Quality: How one of our interns learned what lifts were supposed to look like

Developing Your Model for Movement Quality How one of our interns learned what lifts were supposed to look like

Note from Lance

Today’s post is brought to you by former IFAST intern Cory Hecht.

You could tell that when he started his internship, he was a little overwhelmed with all the “things” going on that the coaches were seeing. He wanted to be on that level. He wanted to see those things. That’s what made him a great intern.

Cory sent me an article he wrote to help sort out his thoughts, and I asked him (nicely, of course) if we could post it up on IFAST University because I think it’s so helpful for new coaches… and even those veteran coaches who want to see how one of those Ivy League nerds thinks about movement.

He walks you through how he organized his thoughts, how you can reconcile seemingly contradictory statements, and even the SPECIFIC things he means (check out his cheatsheet).

Enjoy!

-Lance

As a new coach entering the performance industry, you are bombarded with a ton of information that is often times difficult to make sense of.

  • How do I know this is correct?
  • I think this article conflicts with what someone else told me.
  • My mentor says X, but this coach says Y.

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Translating Exercise Into Athletics

Translating Exercise Into Athletics

I managed to pin down Ty for a few minutes on his vacation to talk with me about how traditional gym exercises — lunges, squats, bench press, etc. — transfer into athletics. It was good to hang out and, as always, good to talk shop.

Part 1 – Discussion

Walk with us through a few common movement patterns, what we see, and how these things translate into our clients’ goal-seeking language.
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Deadlift vs. Squat - Are you giving your athlete the wrong exercise?

Deadlift vs. Squat Are you giving your athlete the wrong exercise?

Are you giving your athlete the wrong exercise?

Do you know what changes you get from a deadlift? How about a squat?

These exercises are NOT just for pushing up your lifts: they can create different physiological adaptations in the neuromusculoskeletal system.

Knowing what those adaptations are allows you to choose which is best for each athlete.

See how it impacted an elite volleyball player in this video.
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Comprehensive Squatting: More squatting biomechanics than you could ever want to know (until you see the results)

Comprehensive Squatting More squatting biomechanics than you could ever want to know (until you see the results)

Everyone in this industry talks about building your foundation.

Go back to basics.

Do the easy things well.

Keep it simple, stupid.

Pelvic position is paramount in developing a client’s foundation and your own fundamental skillset as a coach.

Again for emphasis: this topic is essential for coaches.

I broke this talk into two components: lecture and practical. For those of you who want my advice, here’s how you should approach this topic…

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