has spoken today for the connection she doesn't
and similar fast
he'll be out here
l seen here
so they get a calming precio dixon
our first baby today is bill the smoke
yes close scrutiny
early for airport speaker that a very honored to have here
mark
doug andrew talked about
is going to be further it
intensified have fired by bill
area should weigh
those days so i think in my opinion the world's leader bobcats as a relates to
exercise
wasn't talked about today no one else talking about
headstart really hurts gaya
with good reason
he read a book also called long-term exercise excellent book
a highly recommends i have a copy myself
the backpack needed sons awesome book
is no coming out
will also be really really good
so your furniture is a vast amount they've come in
i will likely going to be in town
this in the clear though
i have no academic background biomechanics
so i'm not a surgeon
non physical therapist on excess physiologist
trainer
betray myself since
nineteen seventy
i've been training client since nineteen eighty
din certified by and see a in a secure times
but around nineteen ninety-eight i'd love to have my own biceps and triceps
training
and that led me to bomb attacks box
socialist does in his cell
i've been working on
taking a violent acts material relating it to what we do in a workout
so this is a little bit of today
basically why why i'm a tax matter
as opposed as well in the way i myself
and of course workout
first though let me let me show you some so i went from before the biomechanics
it is a muscular development magazine nineteen
seventy three
first magazine i brought up the newsstand
first article i read that
folk about pennsylvania man
found that his basement
honors bench press
he obviously missed the lift in his chest of all rolled onto a slope choking
to death
what will come to a train
so when i when i talk about rare catastrophic injuries
that's type of thing i'm talking about
this was a trained by the first trade paperbacks on exercise
and if you note the
groovy moustache in the
exquisite form displayed in squat exercise
that's kind of the caliber of instruction that was out there
their course
please tell me notices
i thank you thank you uh... i did this tennessee a conference once and people
had no idea response
opt this was you know that beget about muscle fitness came from
muscle builder power
and val
as you can tell from picture on the right
mind-blowing cares if kids are certainly first thing that jump out of an ethics
right
on it
and one of his contemporaries
please let me notices
okay thank you
again to the senate and i see a conference wants his guy who was in a
car practice and therapists
and i said i'll have the skin
mike
the size of yeah through the uh...
the eric bana hope will be just come out of services
photos lou for ignoring twenty-five years apart
and he still looks pretty close cited resource like that kind of shape today
the other thing we had he had the magazines on the newsstand
and they had the the courses that there is some of the back of the magazines
so this was like a comic book uh... we had a staple in it
it was just folded over
you know that's not the proving that sucks
font that's type writing
because if you're in your finger across it would smudge
so this is frank saying
uh...
now that i'm pretty good shape still today
and there there is a guy who's mike mansur
from seventy six a little bit later
in the the
every of exercise
yet he had his own niche at the end
but israel's
israel role was a kind of bridge the bodybuilders with
audrey jones
so jones was a really bodybuilding minded
but he developed not listen medics machines the on the right is even visual
novels machine
from the land
and this is some of the mainstream stuff that came out
vegetation a bodybuilder three more rest
hand uh... the nose to the top this is this is the from a george butler book on
arnold
and if you notice
above his head no reflections as mentors coming
because it's time
even though
you know i while i was not a much bigger things invented
didn't
at the time on oakland men's was his top competition
not only
in the sport but in terms of his appeal to the general public that's why the
messages coming sign of and from here
so i think that this material written by the new bible until it's time
there was absolutely no biomechanics in it whatsoever
and it it wasn't even wrong it was so far off
it might've reflected what they actually did so wasn't quite
but the rationale behind it was somewhere between wishful thinking in
magic
but it was it is very it was very inspiring at that time
so this is the best shape i could get in around nineteen ninety six
noticed the intact biceps and triceps
this is interruption the biceps most of the evite
ball
but sub subtly indicated by the fluorescent green circle
the left triceps is is
intact
the right side there's no medial head
so the
the head of the stress of close one of our users premised on
at this point
it's limited as to pictures i i had much of my own biceps and triceps
and uh...
when i look into injury
what came out of the the the not them
muscle material but commerical material
is it does great common injury for people who is sixty years old mails on
six years old
but i was forty at the time
so my conclusion was the only thing i had done to excel at the wear and tear
on my shoulders
was way training in general but specifically using really extreme range
of motion
so
bom
when they field
and i went back to working out
i noticed that
insaan exercises
bylaws no strings whatsoever
i could bench press i could chin up
i could do a standing curl with the same weight same intensive four
some exercises i couldn't even get into position
tried to a concentration crime triathlon triceps and i couldn't even
why are moving shaking all over the place and no control over it
so truly excited about society and
robbed a physical therapist from the mines biomechanics textbooks
so these are the the academic
definitions of via mechanics
four oh four for me and i look at it as
looking at how the bones muscles of the spine handle mode
how the shapes and connections that your joints
affect movement
and how the muscles appliances force
through the lens
but in the context of working out over a lifetime
in fairness to the body building material if you take at face value
the point of that stuff listed to train for a a photoshoot offer a contest
was never intended to be something you did for twenty thirty forty fifty years
thirty-five years old l
as the mainstream
population k morrison exercise
the body builders of the ones who knew the way around await
so everyone trying to translate the bible
an obvious if you're an executive of homemakers student athlete
that level of time an effort and discomfort
is completely inappropriate
so
you'll recall the personal training but the idea came up of tailoring the the
exercise program to the person
or or what i perceive the excess program for now there's a call at functional
training
so you know functional training as a whole is kinda got off the rails a
little bit as has personal training
the idea of
training for a purpose not just not just spending hours in the gym
you
did did for the total soap enough to hold
himself this is our first
our first question
physically show of hands here
we're going to barbell squat is more functional in a leg press
we would've august my friends
a sweater so nobody asks i say well since the late president functional
sagar
click click
quick clicks that judgment was not functional spot of interests prepress
was a good question
which is a better exercise
wells account as i think that's
i'm not going to answer that with hispanics for okay
him
well as functional me that's a good question and that
right now
in excise
arena
defining functional trade training is an issue
whose use so broadly
issues so broadly covers
bodyweight exercises apparatus migration machines
cable machines that kettle bells
that's right it's become almost almost meaningless but
in more terms functions relating to its purpose range was designed
uh... really quickly i think we'll be back in college and for us functional
was what was going to help us player sport utterly better and for us to if
you are always
housewives clean and jerk slightly preciso san everywhere probably wrong
i'm guessing but i'm looking for the exploration of the best of form film and
for our purposes
and
fair enough
so here we go
we look at the the bones and muscles involved here chi so we'll start
list argument section of the pelvis
and work the way down
and told his obviously fairly solid thick
one immovable joint was solid block a bomb
on top of
steamers
strong as pawns in the body right take strong beans
witch on top of more beans
the tibia and uh... fiddler
which formed with with the feet form a tripod
okay so you have basically below the knee have a tripod you have the tuition
bones was the foot
above that he had long been the femur
lesson koppel
a solid block a bomb ellis
and we look at the muscles
involved in morning those bones
you've got the goods connecting the colors of the fee
right obviously a big muscle
we've got three three hamstrings
a decent sized muscle can connecting the pelvis and lower leg
and another big set of muscles clogs connecting told us in the femur
so the lower back
so below the waist we've got big bones
big muscles
view relatively few attachments
pulling in few directions basically straightening it straightening
another look above the waist
so we have
three sex is a very very have long block grants to conservator
five lumbar vertebrae
these are the biggest
thickest vertebrae at the bottom of response
and they interlock say that they don't rotate looked into the side well
and the function of that stability and that size is to support all the weight
about
sitting on top of the lumbar
by the thrust
if you look carefully you can see that the
low in the most
lower-most bones of the rest of the ones just on top of the warm water
are bigger
and as you move towards the head the bones gets get smaller
that's because as you move towards the head and supporting less and less of a
loan
also it
known as the the processes sick at the back of the dresser
the the this literally responds
they're sticking out
because it's a rustic
isn't as luck together is lumbar
with the rest of his designed to rotate
and those spines basically stopped the rotation it's about five degrees each
yourself
the arm
now not not shown here is the cervical vertebrae okay but as you might guess
they're they're smaller than the thrash sick and i have
less restrictions on rotation
because again the release of playing the weight of the heck
so we're just looking at the bones
bigger bones on the bottom of this in the load at the top
you're looking at a pyramid
you look at structures designed to support less weight as you move towards
the top
myself
now sign for the bones of an orderly out muscle lies
the deepest level it later
connecting the spinal rotate scores
which connect these were to break to the next horizontally
each one is very short
as is the
the next layer above that the motive for this which connects each vertebrae
diagonally to the one about
so booked so this is the shortest motive is to slightly longer
but the these short lengths suggests
their function is to hold together hold statically not twist the spine
which would which would go with
with the rest of you do need to be able to is because coverages passive
drastically didn't do need more general mobility around the ribs
but the lumbar has to support the weight of your provide
the next flares up
semi spun out there correct responding
build the longer more superficial
senate finance taxes drastically points above it
rectus finding connects alum barlow with recipes points above that
n
so now the the most superficial muscles which all longer
the count for more the range of motion around spock
spice so let's get back to his own question here
below the waist
big bones
big muscles
few attachments few directions
above the waist
many bones
in a pyramid structure
many small muscles
skies here that you have basically a mobile pyramid
what happens when you put a barbell on top of the shoulders
when i was at pyramid structure
nobody would know that we were designer tabletop
with a pyramid base at the table top on top of the pri_
if your structure is designed to uh... to support lest load towards the top
you wouldn't do that to be shocked when it went table covered in work
leg press on the other hand
has you move
big weight with the big bones in big muscles of the body
you
also with the spot
that to a degree you're back muscles will get stronger
and uh... if you choose the bog on her back
but don't forget is also discs in between the vertebrae in her nerves
coming through there
so your by ariel adulation hazardous and legs get stronger
and your anymore weight to that bar promoting the spine of the of bunch of
different ways not just muscular
you with me so far
dc where i'm going with this
somehow for bob dole slots in the mail in the muscle media considered more
functional than a leg press
but the question is functional for what
if you if your power lifter and you have to squat if that's your
competition
yes that's what that's his bottle squat is very specific
but fewer an athlete
and you trying to train the muscles of your lower body
the the
the bar on it sure is completely inverse
the function of the swine
questions
complaints
petitioning for vertical jump
businesses summer concert season liquors
we're waiting for a verbal jump around being and then a
respond as is fine
so
illiberal vertical jump in your
think about what's happening here
muslim of your spine are just supporting
to set you know this anyways moves up
so
national barbell squat with that particular sport
again your new converted the the demands you even greater with the body has to do
uh...
i realize once and it goes completely counter too
sports conduct sports coaching muscle near what have you
use line is a spine vans and sport
so
as far as a barbell squat girls
okay so the negatives would be
the strain on the back muscles and discs
of the of the actual spine
a regular slot
yet again to what you've been to the point you make though is
without the barbell
the swine motion vote
is more functional
well
use my muscles can support the lighter with low it's top of the head
well
the
he gets here
mechanically
bar the sticking point of the barbell squat
happenings at about the joint angle for pete toward free gluten your quads
so explain more about the copy clerk in a minute
but the does vary the resistance appropriately regular freehand slot
well
so the issue becomes
how do you make it more challenging freehand spot
now some of some other joint issues with the squabble will go to scuttle the more
if you noticed got down to low
your interview the criminal or back flattens out
even though the spine is curved overall
within normal spine curves the discs in between or the pressure is flat on
if you flatten the curve though you over bended or you
is fine
now one side of the biscuits pinched impinge
the other side
her dx or or what blows out
you know you can get away with that you know once twice ten years twenty years
by in time
that pinching a blowing out cause problems with your back
so
when you squash we should be it if you can use the squad as an exercise
you should only go solo as you can maintain the courage in your back
fusion holding the curse him back steady
as you to send them if your summers watching you if you can tell when you're
back back curve flattens that's bob
if you if you want to preserve it
overtime
the health of your back
you know the other joint to be concerned about his is the name
now the the
patella in your name
you can live without a patel
uh...
tells the crush they get injured
all that means you're quads aren't as strong as with the patel
who's with the patella does is it keeps the life gives you an internal error
it keeps the line a force from the closet away from the axis of the day
so what happens is basically the patella deflects the force from the closet and
the counter force from the shin
the law you going to squabble the more pressures on that power
so think about it in terms of like a bone marrow
when the when the string is straight there's not much pressure on your
fingers
the further i would call it
you feeling more attention on
and that's what has happened patella
if you go
deeper into the squad
this picture yet again
and now so longer upon our out of promo
so now it's happening is if probably have a long long and the navy short this
is an
and use of the short visit and on the road and you crank is far away on the
handles you can
when you get to deepen the squat the femur is a crowbar
with hafez hamstring is the access
and the business and is your name
so if you drop this low your you're in effect trying to probe arguably apart
not leg press that you can still have the same problems
this is a forty five-degree angle expressed that's a horizontally press
in the older days
leg presses were built on a vertical rack
so you'll be lying on your back on the floor pushing the the weights
in a very difficult to maintain this
the curves and in your lower back
so if you're lying on your back in a fee to push in back at you
the curve a lot more back flattened out
so the feed the purpose of using like rats if the purpose of was the release
of the pressure on your back
when i think that you're back from pressure and back again
it's a little bit easier with a forty five-degree leg press
bomb
and some of them today president tonight relate press has occurred is built into
that cpm
now with the leg press most of them you can adjust the the seat back
so
maybe not clear but in this in this case
the seat back as pushed up to ninety degrees
so at the bottom persons knees agendas there on pets
and in the second one receipt back is as recline as it was she laughs
now here's what happens
the the
peaked or to the groups
the joint that go with the blue chip biomechanical e strongest
is it about seventy degrees flexion
thread about right about here
if u crank the seat back of the leg press
as high as you can go
well you quads basically your fingers which about ninety degrees of flexion in
the excise though because you can walk out
so you know you've
feel that allotment grow and and and and the back side
you really not coming near challenging the strength of the groups
because where the goose is strongest is no more exercise you've walked out
if your client seat back as far as you can
so if you're finished position looks more like a standing up squat
now you get a challenge of lieutenant cause it'll just be it will just be
aquatics a size
full month full range of motion a crater a discussion comment on what presents
what sister
poetry
glassman crossfit
he talks a lot about how the reasons like press isn't as functional whatever
that may mean uh... jargon terms
massive use the way that
this time isn't mobile as property properly and
i wonder if if
what he's talking honestly the positioning and seated position
that's not really a natural form for the spine to be barrientos anywhere
this mark mark morgan
boxes on talking about uh... no great last minute
encounter crossfit
well
there might be something to that
okay it might be that
most functional way of training
your lower body might be was a form of body weight spot
tax now you are mobilizing everything
issue becomes how you make it harder
obviously the crust answers more more expensive festive but that's got
complications also
com
uh... i i'd if in the overnight chalet president de la lean towards one
lakeside movements
uh...
and what's going to set up with something to a quick leg leg exercises
buttresses a split spotlight in front of the other or a quote reverse launch
i know marxist sons a big fan of walking lunges with laces hands
so although the arguably if you want to argue which is more functional
might be
uh...
more so than slot whether the bottle so i would like for us
if the question is though
i want to train my legs he has bigger as strong as possible
then
any bodyweight exercises assist us
is not going up
here we have to do a hundred bodyweight squats to too
if you do a hundred bodyweight squats here's another one might be impossible
but now you working on endurance
okay or not
really
home
lifting heavy
professed twitch fibers or two
challenge the strength of force capability of the muscle
so the question really is wise person training
truly functional training frankly is to do a sport
forget the weight will forget
artificial and forget the classes
if you if you're a dance if your martial artist if you're in an athlete practice
your sporting a much more
specific than that
but as an efficient way of getting stronger bigger muscles
as you question
i mean
against way as you're saying is that
late presses probably safer
beheaded by to its client
well i would say like process was
uh...
they closed at least a particular barbell spot
if you are there look the japanese in context
if you are going to buy those flocked there things you can do to make it less
dangerous
if you if you if you're not mad at the buckle squat than a leg press and you so
much rain heavy for your lower body leg press probably get
with some tweaks movies neck safest
wasn t safer
and if you're more concerned was the body working as a unit there's some kind
of body weights lotto body weight
ones
is probably the most
budget knock against wrongdoing body weight squats and wonders as you are
with any kind of way
self
if i was selling body weight on the classes i would not have that position
also
detail again because of the question they depend
because what the process training really
little sons to be like
there's no perfect answer any comes down to what your goals are where you want to
do right as a like we've sent
right in a lot of these these are yours with better hit process by building
process punctual train
it misses that first question twice but why is the first excise in first place
again if you want rain heavy
putting a bug on your back with some kind of body weight latex size
zack is not the answer
you can see his can't
you know it's always easy when people see what's on the body
okay fine
but if
so as far as we deal with it
present to go against stance fifteen years
wouldn't know a leg press identification tripped over
functionally she certainly not week doing leaps and landing on one foot in
doing well as required of her corrected itself
italy boils down to
wise person training
okay so no this since the phrase full range of motion is it's gotten less
prominent recently
but
fro until functional train became the current buzzword
this is all over the place
this was on instruction cards every exercise article said
use a full range of motion
every trainer felt obligated to say use a full range of motion
norma switches medics ashamed everybody manufacturer that further instruction
caught on a machine said
use a full range of motion
you
the classes was lvl biomechanics or is it just about foreign
so limited two aspects of this one is muscle ones joints
this is a standard
graphic of muscle force
available and every biomechanics kinesiology
excise physiology textbook
what it shows is
now lengthy
length means
to the right is a stretch
as you come
towards the left you move it was a shorter life
what it says is
when you're moving a muscle from stretched for fully contracted
force your muscle generates increases up to a point and then decreases
and leader of the other way
when you being pulled into a stretch
something else hickson
the passive tension refers to
non contracting elements of muscle fiber
so that'll structure of muscle fiber
it
which is so i'd like a defense like you know if you if you missed a step
or a few
if you have to if you if you have to block something like a punch or if you
catch something as soon as you suddenly and muscle switch back
yes visited surprise you not voluntarily contracting
by so the passive tension kicks in
to protect the muscle
is also apply matches content
so as you u
you john
and you go into the landing
your lengthening the muscle
involuntarily
and so that rebounds
is to your conscious contraction
now the issue if i'm not just of course would be you don't know what the top
with a top limit is
if you go to lift the way
if it's too heavy you know right away
if europe dropping the way down at the bottom
it could be way you can handle it could not be which again we have no way of
knowing where that top limit is
but this is how muscle
fiber muscles
in muscle intact muscle fibers this is how they act
there's a there's a
this favorable length of force
somewhere between fully stretched and fully contract
now the thing with the speaker of the law is this is literally academic curve
uh...
sorry about that
this is literally academic her
if you detach a muscle from a rabbit a fraud to human
and you stretch it or houston later contract
those are the courage to get
when muscles are intact on your body had look at fort curves
isn't too technical terms from the grass is a case of the renters out here want
testify without talking about
com
resting when traveling back and insufficiency is when the muscles
his position or a for favor one
passes
is rosie is stretched or when the opposing muscle is taught interferes
with the the
active muscle
and uh... tema basis is one
muscle is sore caught it shifts one of the joints to accommodate
stuff like that we are due to specific excise
as more and you can demonstrate it more
you
now one thing about that
through the basically
curd
is
the text was all say that the at the extremes of motion
the body tends to avoid those those positions in daily life
so you're not going to run against them
except that
daily life is a real work out with weights are daily life
so machine designed to put you into active insufficiency
uh...
exotic cannot isolation exercises from the bible imagines pritchard active
insufficiency
so as a for instance actual economic an astonishing activists efficiency for the
klotz conduct on the subject here
anyway gluck
so o'shaughnessy here facing out
enough with the buddhist but his behind you like la central issue
industry national street unita since the title of it
okay so just reagan me back
okay self
with the backers anglican walk out his name
now as a physical exam
the info as far as you can
trent lott has legs
knows he can walk as these out
he tried to try and keep track each other as you come back
he's locked out
so
you go into a gem
guys that rental a situation pussy on cam back in the addy says something like
a look at clark was trying to work out by personal training sessions and i just
hit the back end on the machine is wrong
if the back and go on the lady said she was at ninety degrees
what happens is
the
declines with us today hit the detective to me
is too short interpreters activist christiansen
uh...
so
in gaelic in walking presence
erectus is stretched over your head
and
shortened over the navy so you don't run into it
but his ability in the extension if the back-end goes wrong you run right into
it
that applies to a lot of excitement faisal pullover machines
devices
dumbbell side raises this is active insufficiency food alkaloids
rolling if you can give you a fear lacz
this is
peeps or collapses appear back here is that it is the last two short function
uh...
so
answers are movements in iraq has and what was on the shoes or or bible in
typed words are really real life movements
this does come into play
what's more important
though without anandtech muscle is muscle pork kurz
self
moving left to right
you go into a stretch but set
who contracted
and with these kind of show is the difference p ds
this being no speed isometric this confesses feed
for different speeds you biceps get stronger
sand in the strength rocks
if you notice
at any speed
the peak is between seventy and ninety degrees which means at about a right
angled row those whereby since the strongest
which happens to be where a conventional standing pros hearts that's where the
sticking points
this is
this is it's working curve for
shoulder flexion
'em
comparable to reverse like a bench press over script bench press
inflation your body is strongest doubles by his side and as you know those
corrupting its weaker
that kind of a bench press is part of the sticking point sonya was by her side
and as a lockout
is less difficult
this is an example of a of a complete mismatch
where an exercise mechanically hardest where your body's weakest
sofa shoulder extension
meeting
survivor to not
so exciting here
your arms approaching you
the dumbbell pullover is exactly the opposite
dumbbell pull over your life is strongest in the top position which is
where you walked out
as a way that was overhead alaska getting weaker
but the excess getting harder
that bag size is particularly dangerous
regina jim in new york once
thanks dumbbell off the rack
flies back on the bench
is linebackers
bundles to light
brings it back
it's heavier dumbbell
not socialite
things are back
comes back with the heavy dumbbells okay
this is right this is heavy
as he comes back with it
now we can stop it because the lever on that bigger
disappeared while shows
night oocyte ellington garden
and he said why do you think they'll go off the floor
well it's very simple answer direct if you take them go off the floor you
started when the exercises harness office too heavy for you know right away
and just don't do it
this guy started where the exercises the easiest
and
there is a mess
so that's a complete mismatch
did this one this stray dog pulled out of cables match the better again
use any part of a cable here's the excise hardest
it's also where lots of our strongest
and imagine on some towards the excise it's easier
as real as to getting weaker so it matches well
them unless one this is a role
rose
uh...
again rosa heart goes a harness unravels a close your body
that's realized we kids
so it's another mismatch
so the point now the point doesn't ideally the excise matches
so so so ideally
neck size mechanically hardest we muscles abiotic akeli strongest
nam
absent the ideal situation
you don't worry as much about training the full range of motion as training
what i'll call the effective range of motion or the strongest rings the motion
because if you do in exercise which is just too heavy for you here where your
weakest
you must like garland might be breathing heavy rain and i thought it seems
but you have a really challenge
the force
producing capability of the muscle which is directly what we trainings was to be
about
well
if you do pick an exercise fences i say in
the extension which is this will be here
if you could exercise and you only train the shortens position
you know there's a quote a rest stop
all you're doing is reducing the amount of weight you working out with
because the curve never inverse
you'll never said
a basic strength curve
and turned into a u_-shaped by training the ends
this is not how how muscle science works
so this would have some implications for things like uh...
any of the various partial training techniques partial victory techniques
where
your
with the latest phone burns and bodybuilding really doing a fraction of
the of the motion
if you want change the sake of the muscle burning ok fine but as tens of
getting stronger challenging with the muscle can do
you've got to be in strong ranges of the movements
any questions about the muscles in full range of motion
muscle that
so's you reduce partial
at the strongest for the motion
a good thing
the competition look for a vote
frustration lawrence's following closer band was seven thousand when we could
spark
so frozen some n
if you were too
it
though it does beg the question why use any range of motion at all
why not just train
at the one point where your strongest
as a that's a good question
i think the price practically the real answer is
you don't
you don't really you don't really calorie most equipment people tran ahn
is a calibrated to speed
so you don't really know frig on fifty degrees
iran fifty degrees a second note we don't really know the speed of we're
moving at
as israel is speed we don't really know where that peter like triangle is
within hours of bouts of use some range of motion
you're probably going to cover it
uh... years ago divisive connect mu machines were popular or were around and
use it
speed will now case you could you could
but with regular commercial waits in the sheen's you don't exactly know how fast
you go into don't exactly know where that pete triangle is
but you're right it would lead to believe the only china taiwan joint
ideals for move on to the joints in full range of motion
uh... demo of those things that receive
you know bearing is in the audience
if you train on machines
the extension machine fact ac
to see the instruction line up the joint with the axis of the machine
so single joint machines imply that
all of your joints act like hinges
if you do
kettlebell type classes or other kinds
freeway unity or except at the south
and they have you moved you have in loading your joints in a lot of
different directions
that implies a new joints or all swivels dual ballin socket
in biomechanics a joint so far
blends of these six basic types
they're not true hinges and i've been up to a ball issac
so frances with the navy
you really can't line up the axis of really worth it with the machine axis
because then the disney was a hinge
isn't he wasn't sure it hinge
it would
rotate this way
and that would line up with a machine axis
if the machine was a rolling joint
when you move the issue and it would roll off
and it is a slight injury
it would slide this way
what happens within the it is it's a rolling in sliding joint
syllables in slides in place
the the axis
and therefore right corner
the axis changes depending on how far better news
so technically you can't line up the axis
of your knee with a machine because acs is always moving
bizad
so now three
if we look at full range of motion with and the extension for instance
and you really working at blocking the out as far as i can go
the issue with that is a there's a there's a mechanism to swell mechanism
channel rotation
so food for
the middle of the original shit it does function like a hinge
at the end
the bones of the shame in the in the claude rotate on each other
lock
sowwy the the shane will rotate externally or that the femur will rotate
internally and locks together
the point of that is on the stand up straight a walking
you're not using a muscular effort
there is a passive lock it in the
so if you are the landlady such machine and you really diligently trying to lock
in the arrogance resisted
what's happening is
you're taking this passive only u bony lock
your loading an extra weight on it and you're applying great internal force
to janice bony lock into position
that's designed to be a passive walk
with your body weight standing upright
so you causal burn as u tryna locking me out
but you really just bringing out a lot of unnecessary joint stress for the sake
of feeling exercise
practically what you do is you if you watch some on the extension
and at the end of the motion you'll see you'll see
will happen again today
added if your knees are free to move
when you're locking me out
the shane rotate excel in all your female rotate internally
recycling situation in china lockout
that movement still has to happen so you'll see some shifting going on in
this e
the thing to do will be the watching this is a shifting stuff starts that's
the end of the repetition
because past that point
you're just trying to force that bony lock
if the again that's designed to be a passive lock
at the back end that i was walking in the apt
as you bending the knee
as you pull you you need more and more inflection
again the way the bone to shape in the femur and shane
before it is going to move towards the center line
so if you slot normally people's knees will go out
falls in the old signed bodybuilding instruction lena
for suit you cause power forcible part
yours is preventing or your
fighting this natural movement of the navy
fruit or muscles going to take a look at it from the extension
is a muscular ripley's a muscular
bom
component of china's foreign jim ocean
and there's a joint component
can i have a ne phir
uh... before while questions about the new york info emotion
about ten years of such a second
with what you know i might be miami anticipating it
almost half a dozen times past three years my life probs not recently
the best way to work out my needs
forgetting them arrival the surgery on a quick fix a steep it like for us
perhaps but i don't know what the defense extensions but
weighs almost like stay away from them
it sounds like a again that night
knowing what's going on extension by definition is just to put a lot of
pressure on you made
sellers gregory
to clinic fired acted as expected
goes well rehab isn't is it and use a different says invokes
interest rates
com
but you definitely wouldn't want the machine to push you into a stretch
and hitler and to really overemphasize that
finished position again could you just buying a strong bones
kentucky
bisa
fraud emotionally havoc on another
the subject
to demonstrate
a balance here
carfax
bite so
everyone just quickly without they can raise your hand overhead
is a job
okay
for chile before so you know the directing klamath
notice nobody
notably obviously
legislative suicide
and nobody
foresee handle in here tried to talk this way
answer for salad dressing
turn detail bosnia was pointing out
lead with the painting try to lift up
as far as you can go
obviously about halfway up
your body shapes
buttressed all
energy externally rotate
you can continue without
without any any obstruction
but you're not going to go kitchen schaufler
digga digga doo digga doo shoulder
on the website
we'll try to demonstrate here is
at this point
there's a pony obstruction
so either definition shoulder
but definitely if you excel in rotate that russian president gore claim
this comes into play on
an upright role
it comes into play on
some some sideways
machines with a with a position here and have you tried to lift up
go to the front principles loads of fun
it really comes up right
now from
from here up
is pretty clean
right about here
you start slow down a little bit of an obstruction so now rotated it internal
rotation a glove click
what happens if you happen to shoulder is that when you're inflection
and excel rotation
hit a point of leading to binding
limitation elicits weights and that's what's
that's what's including your partner movement
not a hold of your muscle or folded exercises
hooligans and shoulder
when un chali rotate you on buying them you can come up again
apec something about this means excise lives means if you're doing
chin up
with suit was almost touching or or pull down
when the weight pulls you up
if you're forcing a full range of motion
you always have to flare out
you can try to go up higher but the difficulty feeling is that is not an
unproven muscle you just reading those joints
think about a machine presses the machine press is too close together
you're listening to lift its very harshly harding to push through it but
you're pushing through the leading to shoulder
almost everyone
when you did lift his shoulder op
everyone kind of cut between the two planes are you going to reflection and
they don't throughout the shins will show up again
just disgusted
forget the rest of the social
analyst with the players and half
evident
everyone when between two reflection pure and pure abduction
because this is where the shoulder socket opens up
the bone in the ball and socket of your shoulder joint
it doesn't open up surely this with a blue over truly this way at sylvan
somewhere in here
so somewhere in here you have the least amount of obstruction to moving on
you
again i think about what this means for exercises
obviously press behind the neck of the barbell usa via standard exercise so you
push on the whole way back here
well when you fully abduct like that
europe in june
impinging right
at this point point of the ball socket
say with uh... pulled up behind the neck
all right we're forcing our on this for back as you can discuss as muscle
involved
you're pissing off the jury
think in terms of triceps exercises
this recently flipping through metrics have a lot of the sender on the show of
freeway workout
missile guiding dumbbell triceps extensions
and in the instructions mrs
a month ago it says
holding caused by your side slave triceps
this is irrelevant to the triceps triceps just read your elbow out
what happens is we do the sexes i sure enough the movie it was two years if you
start to feel
more tension here
you must feel heat rises working better you're feeling the strain shoulders
move in move it moving overhead is or is all relates capital here over them
uh...
parts part of the part of this plane
does not function not abduction
is that this is the angle at the sarantis is strongest at
that comes into play because they will not over head
up to about ninety degrees is crucial to flexion
bedell toys contract y'all moves up
over ninety degrees now
your delta religion activist efficiency they can't get shorter
so what happens is
that ups_ pulls the top of this capella
and thus arrest pulls the bottom of this capital to have the effect of turning
the entire ballin suck it up
so the book ball socket opens up clearly ought to hear
abs of clearly have to hear it in terms of the further overhead beholden system
has to share
so that's another reason for that that reporter playing
well
that's also why for instance
there's there's very little true overhead then a symbol of it will be
pumping iron
by his civil treadmill
andy's pressing exam i just make sure it will motion right here
well especially especially it was not a mostly had
as because true overhead does it really exists
that's why i know that would be a bit of the press
because he talked about here and then it was unavoidable that turned into a bench
press
because you really can't
with the model
you stress really is a strong enough to tilt everything
so if you go completely overhead
it also look at the shame designs a lot of overhead press designs
the bill that a high incline and not built so that you're sitting straight up
and pushing straight back behind it
regardless press and intentions on president very steep incline seventy
eight degrees
fully what move on
chris is not joins a range of motion
okay philip glass
rhetorical question is whether
the human machine is not designed for speed or for strength
with all the media about how to lift weights
the question might be should we be lifting weights
okay this comes from mouth ever harmon
goto the bomb attacks chapter in one of the early an essay textbooks
and
right here is explains why
by all three y bomb attacks are important
if you have
ten pounds of waiting your hand the internal forces are dramatically higher
because it empowers await is acting through a very long lever
your muscles acting a very short levers
an old-time to overtime leverage diagram
the leverage that man
rather tell you about for a second request levers monologues
everyday they deliver it is in
nutcracker
commercial nutcracker right you have an axis
trestle there
peer pressure woodlands
none of that one and one of his question one hand i hope not if you can diffusion
does your plan
by social debate got to talk a
so you have an axis
you put the resistance close to the axis
and you'll hold
the business end
far away
and with a very sms state
with a very small amount of effort
you fly a lot of course
so this kind of lever
applies force
little bit of course of the at the at the eighties
lot of foresee the axis
you would never
reverses
you would never put the the resistance at the end
and try to apply for cigarettes
it just doesn't work you can generate any force
this kind of letter
doesn't leverage force
or what it does
leverages distance
a little bit of most of the axis
it's a lot of motion of the president's
a little bit a motion at the axis
it's a lot of this incident
un levers lisa muscles were talking about
leverage this instant leverage force
much more hopeless goes into the motion it comes out
but muscles distance
goes into motion
a little bit a motion at the hip
a lot of motion before
so human letters leverage business
not force
well
and sincere leverage this is
and
leases we let his distance
and speed is this is the bio bio time
it takes a lot of time for this little motion
to create this big march
so you wouldn't human skeletons abyss built leverage its feet
little this is a little bit of this is over here but this is here in the same
time
technical stuff tent was of the letter everything is no it isn't with the
nutcracker
resists is close to the axis leverages effort
this is far away from the axis led resistance
consisted of mostly grass or of human
muscle power
take it from a book called
prime mover by steven vocal
which is it a great texts on the history of muscle and how muscles used
and what does shows is
is basically that
in spite of
humans the leverage the distance
there's a sweet spot of speed and force we get the most power
so
ed zero steve
you guys are the more civil sports
which is consistent with the muscle media that says you can hold more than
you can read
by your greater static strength and have positive strength
at a maximum speed movies president can
you can exert much force at all
which is consistent with those muscles worker to showed higher toward curves
asbestos feeds
but what happens is somewhere in the middle
you'll hit a peak because
power please
elastic
how is work by by time
work is forced times distance
so powers force
times this is the via by time now those powers for sci fi
so there's a sweet spot of speedway you get the most power
that's where if you're an athlete a martial artist we're taking training
comes in
is there going as physique and using brute force of boots feed
there's an optimum speed off the amount of force where you get the most however
movements
so you know that that that
previous quote about the high internal
forces
or implying
that doesn't mean build strength training strength training carefully
because force
which comes from strength training is part of this equation
really resolved really take home points from from
the presentation thus far
with with your legs not your back
is an old cliche for manual labor
the structure of the spine suggested
is in effect the range of motion as opposed to a full range of motion
and practically in terms of your workout
you have the balance
that somehow balanced the concern for your long-term muscle joint elf
the intensity of the set with the overall workout
images of other classes before
it
actually get it in perfect sample
seconded by train studio
as by-catch act
and he isn't ready
please myself
so i said what happened
they said well i was there a certain class that'll remain nameless crossfit
that's right back out
i said uh...
assist you know i want to do that i said you know the excise selection to be kind
of dubious
and they get caught up in the competition new form terms to crap and i
say get hurt
he says all thanks to tell me now after dinner
so i say well
at the back here was
train with me
altering us cause you work out there
i guarantee you want to hurt
bases will thanks and i really like the class and is this tax and i really like
the class
look how well it worked
so now here's a guy who knew exactly what he got hurt knew what he was doing
when he got hurt
you know knew what to do not to get hurt and he didn't care
now for me as a trainer
that's not my call to make for the clients
i can't really tell us how to do this exercise you know i know my her chin
features that you would not my decision
and myself at fifty two years old
i do nothing in my workouts that isn't conclude congruent requirement acts
and outside of my workouts whether it's
skating refuted similar shoveling snow
i'm very aware of how i move
as few guys
you know well bill you've been warned twenty years now you got your bicep
don't come running to me i wonder now cell
finds any questions on until in general or the videos are the manual doesn't
listen
newt
zone
is all very interesting and concepts very conscious
to alice a lot of popular belief
so what your getting environment kenneth lee as far as the backers and squad and
such
the back is not designed to bear a heavy weight
right from the upper part of the course of you know i i again
not just as i say so
if you look at any
madhuri diagram of the back
political is a muscles look at the organization of the bones
free clearly a pyramid
big blocks on the bottom smaller blocks with the top
um... if you look at the muscle organization
a lot of small muscles
laid on top of each other
many different joints
compared to below the waist
we have big blocks a bona big muscles
so
you know and i think that issue a blanket statement but i think it's a
good look at the component when you look at the bones of the muscles involving
swine
lawyer wait upon your neck doesn't doesn't seem to match that too well
just one more quick question
so
how would you
would you say about the deadliest
fallen at someone
well i think that this is probably
was it was a let's assume perfect form
just to minimize man out of airplanes
if you assume perfect form
the dead lift is probably closer
because the weight isn't united we are taking a pure regina s it's what's
happening to structure
assuming perfect form
and a perfect for miami
you're strong enough to maintain lumbar curves to the dead lifts
you know you're not here to unite
releasing its capital
you know if you saw in perfect form
they'd live trapped by their lives
you
hit those slots
there's a lot of ways of loading your legs without
inverting the pyramid
within it
spent
are so the answer in boat
unc_ to limited range of motion
like commuters demonstration bicep curls elixir
right of the
but i'm not saying limited on the side of the suggesting that he's an excessive
range of motion
it
if you if you're sitting standing
as i think is a video on this
his video news on youtube
moronic sized biceps which was uh... goes into a much more
or should live there was just don't understand a little await hanging
straight down
we had zero
you had no wants to know whether created by the way
symbolism here to here
removing from
uh... no-no resistance letter
began to knows this is level
so you have no work
lot of work millwork
you would stay somewhere
just short of walking out
through sticking point
and again keep your elbows by his side such as so have some lever created here
as opposed to a nobles come forward
to make its your work
in general with exercises if you're used to doing an extreme range of motion
if you just take it up a little bit
you'll notice that the way to handle goes up
which should be kind of a clue
in specific you really have to look every muscle and joint
which is the reason for
the reason for the videos
this manual
and for them
yes mandela market
which is the specifically say for this joint trained this way
says to you
quick questions the first one is from a discipline i do a lot of explosive
movements
and why are your thoughts on making that morrissey
growers who store
guide to political zone
well you know if in general
if you're doing this for
or activity
you accept the recycle it
so while you're doing that accepting the risk
i think you don't into your exposure by then working for the weight room and
popping up all with weights
but i think i think what you do is a key chain your muscles appropriately in a
way twelve there you go to your support
you accept the risks of the sport and it was appropriate there
obviously if
you just trained isometric lee for that
reaction on the part of course we would be a little
whether the transfers over and i would be kind of questionable
but again any athlete you'll see some on the field you accept the risks of uh...
of what's what's there
by my contention jess's
don't add to that also in the late
that's worth analysts and the second question
trainers and
people talk about
doing like compound
heavy exercises such as
it barbell squat or like bench press
dash i think where you're talking about is more of a like isolating the muscles
so what were your feelings on
heavy compound exercises
you know what my feelings are those who are not as simple as saying
just a compound exercises just to
isolation exercises
at the moment on exercise most of the excise demonstrated in their car
compound excised
because the compound exercise
uh...
it's how you doing what moral is a uh... how you do is more important than what
the exercises
and
the compound exercise with with a couple of tweaks
can match
the difficult in the exercise with the the
toward to the muscles
and yet each week the ends of the range of motion you may not yet present joins
israel as simple as saying freeway to machines
single joint press conference
you know they're all there are there all fair game
would really not as is happening with your body while you're doing
freaky okay the next
just a national
using your own body weight doing pushups pull ups any kind
non machine workouts for pretty
deeply obstacles your
pitfalls as far as interviews your muscles in wrong way
on those tactics as is
yes
because again inside the excise is what you do
for instance armored convoys up for the video on the convention ups
we delayed showing up that that that overhead position
that this is
more detail on the video but the overhead positions i i see these people
stay awake cuba shoulders which meteors
and
you wanna borrow
judicial zwick new year's in lean back to start
and then go into the chin up
because that when you bells out of the bottom will you let your shoulders come
up on your here
is just a lot of stress on the rotator cuff
uh... some explanations are better in video or in print
but that did the short story what would be the wash bouncing out of the bottom
on the chin up
cuz you're not doing anything positive for the muscles you're just bouncing off
if you have a close refrences you've just bouncing off that ligament
binding
as far as pushups go
you know pushups pushups are are generally safe
try to make a harder
then people put 'em
between benches try to get x range of motion to macomb harder
forum
or do explosively to make them harder
you
not not to sell anything but with pushups their zone
there's a a device that puts a lid elissa cables crossing back
allows iraq to push of harder
while staying within the safe range of motion
but uh... again side is not a question of body weight dresses mission the
machines verses dumbbells and and bartels it's is what you do with the
body act that matters
hauptmann before your party regulars excess water
i've done some pushups like where you do your seat on a bench
sirico might decline of a crime
that's better yeah you run out of ways of making process for
the the i'm not a big i'm not a tremendous fan of the lessig resistance
because it only gets harder
and as you saw at the muscles work curves
does not necessarily how muscle functions
but in the case of the push up it is a way of making pushups more challenging
without
you know going up on blocks or or
you know i make it you know if you want to get a excised more challenging
because it's
straining your joint
you want to get more challenging for the muscle
you gotta run by
my question is
is it better for muscle and joint held
to use ranges of motion that are more linear for example assessment mission
rather than
just a barbell
wasn't impressed
the
smith machine
i'll tell people use a smith machine
mainly for the bottom sobs
completed
number of years ago
early really to thousands club industry reported on
the guy swine and smith machine
no bottom stops
those of the bar
breaks a lock of his knees and i got guy i don't know how to out about it
for literally crisis line
and up quite a trick
prada big part of the case had to do with
why the mission didn't have bottomed socks
and the
defending people defending the manufacturing health club sidwell we
looked around health clubs known as the box office
and the
you know
hard stop
twenty inches off the floor is sufficient
and the claim plaintiff's attorney
that was interesting
said nauseated says twenty-four stars author
floors as a minimum
either one is ridiculous you know you're not getting out of twenty four th so far
so
the smith machine might be a little unnatural as far as finding
grooves
if use the bottom stops and don't rely on the law
it's far safer
so yeah you got to make that call
began to be person if it is all those clients
i'm not going to risk
missing aspire barbell squat missus while on a bench press for the sake of
instead real improvement the excise
com
plus what say you know what unfortunately bartels
of this year stefan johnson college football player
being spotted away because women
this is the list
barker's does go on trial
in almost dies i was a surgeon repair
you for that
for both my art show would still in barbell step ups
twisted ankle
barbie sequels damage is fine
the club industry case
the guy i mentioned in the from the beginning you know controlled by the
barbell
you know
i know that i a lot of very pro barbell guys out there which reveals that the
magic to use in the park
the perspective of the magic benefit verses safety
this doesn't support that responded join your face
there are other people discriminating are completely natural motion and that's
fine offices files was going for the catastrophic injury
uh...
so nice and working on trying to make this material more excessive will
is a metal called and videos call congruent exercise
so in it which i talk about
much too little too that's okay
just with more specific context
nam
so those who give way tragic accidents that's person to talk about is
biomechanics involved in swine barbell bench press
there was about four and a motion length impression which is length tension which
we did
functional training
silicon is emitted by the late president slot
along with other things
well
the idea of muscles shaping which is probably more of a bodybuilding concern
or fitness magazine concern
than athletes concern
a lot of times and i break this down the sensation you getting during the
exercises it is in some
magic benefit you get into the muscle his feelings joint strain
such as in the shoulder
and then
the speed there's a strength
discussion
and then of course if you want to look at what does that mean in the real world
so
these are pretty much
pretty much is exercises that you can do either home or in a gem
some she exercises and jim exercises and some
so that it that that work well at home
it is a question is what this is look like
i go to jim how do i do
so uh... these are the latest sizes
house and justin back
were back
aside
back and shoulders
and then uh...
arms and
midsection
going back to us on a special arts fine exercises
these bound for arround
yeah technically kore exercises
hand absence somebody training for a competition like a complex out the
competition we have to lift weights for your back
the decision
spy in joint elf
those seem to be the safest thing to do that are also effective
and for more information that sam
and i don't talk about should be available in the summer
moment on exercises
of their own number of years ago and then currently on you too
this is a videos demonstrating a lot of uh... we're talking about today
answering questions and as a fitness layers of having specific dietary p
please feel free
up to a person's spot but she have any comments on the safety effectiveness
efficiency
of the fitness craze known as p ninety x
well you know it's not for the sunset in with cross that and
whether classes
getting getting cohen going back a few slides
things i pay ninety x crossfit any kind of fitness class
their living right here
there were their living with at the end of the work out the person's published
sweat the times hanging out there is awesome
how they get their seems to be a lot less of a concern
because
i know that particular one you mentioned frances
there's another dubious exercise in there whether it's upright rows behind
the next off
biometrics
the vonage is abby public reference but
this is clearly not act marketed to athletes
so
while i appreciate the since a physical culture that goes into doing access and
getting through it
you would like to not have it by to enhance twenty years from now
so that's why
i mean to sound like that kind of that kind of challenge i would moderate those
exercises
and tweak intrigued and so they're not
just beating up on a joint
against me personally at the clients i train
this is a right on
for so make sure you doing
they're doing appropriate size that is safe and doing the right way right which
is what i mean squirming
once they get that down
then we make each set progressively harder
and then it's appropriate then i'll cut the rest down in between their sets or
yeah i think you could say that they simply prefer not to train that way will
do something else for the overall metabolic challenge
so you know if somebody wants a lift weights with long rest in between
and then
hike run bike skate roles swim whatever they are no pork or
whatever their preferences
isa is ok two separate things
you know you don't have you don't have to do it on the same dvd series
anybody else in the if talk about the uh... ones one that's fine too
stated