Bill DeSimone | Congruent Exercise | Full Length HD
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0:06 - 0:11has spoken today for the connection she
doesn't -
0:11 - 0:13and similar fast
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0:13 - 0:14he'll be out here
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0:14 - 0:16l seen here
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0:16 - 0:19so they get a calming precio dixon
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0:19 - 0:23our first baby today is bill the smoke
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0:23 - 0:26yes close scrutiny
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0:26 - 0:30early for airport speaker that a very
honored to have here -
0:30 - 0:31mark
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0:31 - 0:33doug andrew talked about
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0:33 - 0:35is going to be further it
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0:35 - 0:37intensified have fired by bill
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0:37 - 0:41area should weigh
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0:41 - 0:46those days so i think in my opinion the
world's leader bobcats as a relates to -
0:46 - 0:47exercise
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0:47 - 0:50wasn't talked about today no one else
talking about -
0:50 - 0:52headstart really hurts gaya
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0:52 - 0:54with good reason
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0:54 - 0:58he read a book also called long-term
exercise excellent book -
0:58 - 1:02a highly recommends i have a copy myself
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1:02 - 1:05the backpack needed sons awesome book
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1:05 - 1:06is no coming out
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1:06 - 1:09will also be really really good
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1:09 - 1:17so your furniture is a vast amount
they've come in -
1:17 - 1:19i will likely going to be in town
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1:19 - 1:21this in the clear though
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1:21 - 1:24i have no academic background
biomechanics -
1:24 - 1:26so i'm not a surgeon
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1:26 - 1:30non physical therapist on excess
physiologist -
1:30 - 1:31trainer
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1:31 - 1:33betray myself since
-
1:33 - 1:34nineteen seventy
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1:34 - 1:38i've been training client since nineteen
eighty -
1:38 - 1:42din certified by and see a in a secure
times -
1:42 - 1:46but around nineteen ninety-eight i'd
love to have my own biceps and triceps -
1:46 - 1:47training
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1:47 - 1:51and that led me to bomb attacks box
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1:51 - 1:52socialist does in his cell
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1:52 - 1:54i've been working on
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1:54 - 2:00taking a violent acts material relating
it to what we do in a workout -
2:00 - 2:03so this is a little bit of today
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2:03 - 2:06basically why why i'm a tax matter
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2:06 - 2:09as opposed as well in the way i myself
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2:09 - 2:14and of course workout
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2:14 - 2:20first though let me let me show you some
so i went from before the biomechanics -
2:20 - 2:23it is a muscular development magazine
nineteen -
2:23 - 2:24seventy three
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2:24 - 2:27first magazine i brought up the
newsstand -
2:27 - 2:29first article i read that
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2:29 - 2:32folk about pennsylvania man
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2:32 - 2:33found that his basement
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2:33 - 2:34honors bench press
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2:34 - 2:38he obviously missed the lift in his
chest of all rolled onto a slope choking -
2:38 - 2:40to death
-
2:40 - 2:42what will come to a train
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2:42 - 2:45so when i when i talk about rare
catastrophic injuries -
2:45 - 2:49that's type of thing i'm talking about
-
2:49 - 2:54this was a trained by the first trade
paperbacks on exercise -
2:54 - 2:55and if you note the
-
2:55 - 2:57groovy moustache in the
-
2:57 - 3:00exquisite form displayed in squat
exercise -
3:00 - 3:05that's kind of the caliber of
instruction that was out there -
3:05 - 3:06their course
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3:06 - 3:10please tell me notices
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3:10 - 3:13i thank you thank you uh... i did this
tennessee a conference once and people -
3:13 - 3:16had no idea response
-
3:16 - 3:20opt this was you know that beget about
muscle fitness came from -
3:20 - 3:22muscle builder power
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3:22 - 3:23and val
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3:23 - 3:26as you can tell from picture on the
right -
3:26 - 3:29mind-blowing cares if kids are certainly
first thing that jump out of an ethics -
3:29 - 3:30right
-
3:30 - 3:32on it
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3:32 - 3:34and one of his contemporaries
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3:34 - 3:37please let me notices
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3:37 - 3:38okay thank you
-
3:38 - 3:42again to the senate and i see a
conference wants his guy who was in a -
3:42 - 3:43car practice and therapists
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3:43 - 3:46and i said i'll have the skin
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3:46 - 3:47mike
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3:47 - 3:50the size of yeah through the uh...
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3:50 - 3:54the eric bana hope will be just come out
of services -
3:54 - 3:58photos lou for ignoring twenty-five
years apart -
3:58 - 4:04and he still looks pretty close cited
resource like that kind of shape today -
4:04 - 4:08the other thing we had he had the
magazines on the newsstand -
4:08 - 4:12and they had the the courses that there
is some of the back of the magazines -
4:12 - 4:14so this was like a comic book uh... we
had a staple in it -
4:14 - 4:17it was just folded over
-
4:17 - 4:19you know that's not the proving that
sucks -
4:19 - 4:21font that's type writing
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4:21 - 4:24because if you're in your finger across
it would smudge -
4:24 - 4:25so this is frank saying
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4:25 - 4:27uh...
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4:27 - 4:30now that i'm pretty good shape still
today -
4:30 - 4:35and there there is a guy who's mike
mansur -
4:35 - 4:39from seventy six a little bit later
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4:39 - 4:40in the the
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4:40 - 4:42every of exercise
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4:42 - 4:44yet he had his own niche at the end
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4:44 - 4:46but israel's
-
4:46 - 4:49israel role was a kind of bridge the
bodybuilders with -
4:49 - 4:51audrey jones
-
4:51 - 4:54so jones was a really bodybuilding
minded -
4:54 - 4:58but he developed not listen medics
machines the on the right is even visual -
4:58 - 4:59novels machine
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4:59 - 5:03from the land
-
5:03 - 5:06and this is some of the mainstream stuff
that came out -
5:06 - 5:10vegetation a bodybuilder three more rest
-
5:10 - 5:14hand uh... the nose to the top this is
this is the from a george butler book on -
5:14 - 5:15arnold
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5:15 - 5:17and if you notice
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5:17 - 5:20above his head no reflections as mentors
coming -
5:20 - 5:22because it's time
-
5:22 - 5:23even though
-
5:23 - 5:27you know i while i was not a much bigger
things invented -
5:27 - 5:27didn't
-
5:27 - 5:31at the time on oakland men's was his top
competition -
5:31 - 5:33not only
-
5:33 - 5:37in the sport but in terms of his appeal
to the general public that's why the -
5:37 - 5:42messages coming sign of and from here
-
5:42 - 5:46so i think that this material written by
the new bible until it's time -
5:46 - 5:50there was absolutely no biomechanics in
it whatsoever -
5:50 - 5:54and it it wasn't even wrong it was so
far off -
5:54 - 6:00it might've reflected what they actually
did so wasn't quite -
6:00 - 6:03but the rationale behind it was
somewhere between wishful thinking in -
6:03 - 6:05magic
-
6:05 - 6:10but it was it is very it was very
inspiring at that time -
6:10 - 6:14so this is the best shape i could get in
around nineteen ninety six -
6:14 - 6:18noticed the intact biceps and triceps
-
6:18 - 6:22this is interruption the biceps most of
the evite -
6:22 - 6:24ball
-
6:24 - 6:30but sub subtly indicated by the
fluorescent green circle -
6:30 - 6:32the left triceps is is
-
6:32 - 6:34intact
-
6:34 - 6:36the right side there's no medial head
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6:36 - 6:37so the
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6:37 - 6:41the head of the stress of close one of
our users premised on -
6:41 - 6:46at this point
-
6:46 - 6:51it's limited as to pictures i i had much
of my own biceps and triceps -
6:51 - 6:52and uh...
-
6:52 - 6:56when i look into injury
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6:56 - 6:58what came out of the the the not them
-
6:58 - 7:01muscle material but commerical material
-
7:01 - 7:05is it does great common injury for
people who is sixty years old mails on -
7:05 - 7:05six years old
-
7:05 - 7:08but i was forty at the time
-
7:08 - 7:11so my conclusion was the only thing i
had done to excel at the wear and tear -
7:11 - 7:14on my shoulders
-
7:14 - 7:18was way training in general but
specifically using really extreme range -
7:18 - 7:20of motion
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7:20 - 7:21so
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7:21 - 7:23bom
-
7:23 - 7:25when they field
-
7:25 - 7:26and i went back to working out
-
7:26 - 7:28i noticed that
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7:28 - 7:30insaan exercises
-
7:30 - 7:31bylaws no strings whatsoever
-
7:31 - 7:33i could bench press i could chin up
-
7:33 - 7:38i could do a standing curl with the same
weight same intensive four -
7:38 - 7:42some exercises i couldn't even get into
position -
7:42 - 7:46tried to a concentration crime triathlon
triceps and i couldn't even -
7:46 - 7:51why are moving shaking all over the
place and no control over it -
7:51 - 7:55so truly excited about society and
-
7:55 - 8:01robbed a physical therapist from the
mines biomechanics textbooks -
8:01 - 8:05so these are the the academic
-
8:05 - 8:08definitions of via mechanics
-
8:08 - 8:11four oh four for me and i look at it as
-
8:11 - 8:17looking at how the bones muscles of the
spine handle mode -
8:17 - 8:22how the shapes and connections that your
joints -
8:22 - 8:24affect movement
-
8:24 - 8:27and how the muscles appliances force
-
8:27 - 8:29through the lens
-
8:29 - 8:32but in the context of working out over a
lifetime -
8:32 - 8:36in fairness to the body building
material if you take at face value -
8:36 - 8:42the point of that stuff listed to train
for a a photoshoot offer a contest -
8:42 - 8:50was never intended to be something you
did for twenty thirty forty fifty years -
8:50 - 8:51thirty-five years old l
-
8:51 - 8:53as the mainstream
-
8:53 - 8:56population k morrison exercise
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8:56 - 8:59the body builders of the ones who knew
the way around await -
8:59 - 9:02so everyone trying to translate the
bible -
9:02 - 9:07an obvious if you're an executive of
homemakers student athlete -
9:07 - 9:10that level of time an effort and
discomfort -
9:10 - 9:13is completely inappropriate
-
9:13 - 9:14so
-
9:14 - 9:18you'll recall the personal training but
the idea came up of tailoring the the -
9:18 - 9:21exercise program to the person
-
9:21 - 9:25or or what i perceive the excess program
for now there's a call at functional -
9:25 - 9:27training
-
9:27 - 9:30so you know functional training as a
whole is kinda got off the rails a -
9:30 - 9:33little bit as has personal training
-
9:33 - 9:35the idea of
-
9:35 - 9:41training for a purpose not just not just
spending hours in the gym -
9:41 - 9:43you
-
9:43 - 9:47did did for the total soap enough to
hold -
9:47 - 9:49himself this is our first
-
9:49 - 9:51our first question
-
9:51 - 9:54physically show of hands here
-
9:54 - 9:57we're going to barbell squat is more
functional in a leg press -
9:57 - 10:01we would've august my friends
-
10:01 - 10:07a sweater so nobody asks i say well
since the late president functional -
10:07 - 10:08sagar
-
10:08 - 10:09click click
-
10:09 - 10:17quick clicks that judgment was not
functional spot of interests prepress -
10:17 - 10:19was a good question
-
10:19 - 10:25which is a better exercise
-
10:25 - 10:27wells account as i think that's
-
10:27 - 10:31i'm not going to answer that with
hispanics for okay -
10:31 - 10:34him
-
10:34 - 10:36well as functional me that's a good
question and that -
10:36 - 10:37right now
-
10:37 - 10:39in excise
-
10:39 - 10:41arena
-
10:41 - 10:44defining functional trade training is an
issue -
10:44 - 10:46whose use so broadly
-
10:46 - 10:48issues so broadly covers
-
10:48 - 10:53bodyweight exercises apparatus migration
machines -
10:53 - 10:56cable machines that kettle bells
-
10:56 - 11:00that's right it's become almost almost
meaningless but -
11:00 - 11:11in more terms functions relating to its
purpose range was designed -
11:11 - 11:14uh... really quickly i think we'll be
back in college and for us functional -
11:14 - 11:18was what was going to help us player
sport utterly better and for us to if -
11:18 - 11:20you are always
-
11:20 - 11:24housewives clean and jerk slightly
preciso san everywhere probably wrong -
11:24 - 11:28i'm guessing but i'm looking for the
exploration of the best of form film and -
11:28 - 11:30for our purposes
-
11:30 - 11:31and
-
11:31 - 11:34fair enough
-
11:34 - 11:39so here we go
-
11:39 - 11:44we look at the the bones and muscles
involved here chi so we'll start -
11:44 - 11:46list argument section of the pelvis
-
11:46 - 11:49and work the way down
-
11:49 - 11:54and told his obviously fairly solid
thick -
11:54 - 11:59one immovable joint was solid block a
bomb -
11:59 - 11:59on top of
-
11:59 - 12:01steamers
-
12:01 - 12:04strong as pawns in the body right take
strong beans -
12:04 - 12:06witch on top of more beans
-
12:06 - 12:10the tibia and uh... fiddler
-
12:10 - 12:15which formed with with the feet form a
tripod -
12:15 - 12:18okay so you have basically below the
knee have a tripod you have the tuition -
12:18 - 12:20bones was the foot
-
12:20 - 12:23above that he had long been the femur
-
12:23 - 12:24lesson koppel
-
12:24 - 12:28a solid block a bomb ellis
-
12:28 - 12:30and we look at the muscles
-
12:30 - 12:32involved in morning those bones
-
12:32 - 12:35you've got the goods connecting the
colors of the fee -
12:35 - 12:38right obviously a big muscle
-
12:38 - 12:41we've got three three hamstrings
-
12:41 - 12:46a decent sized muscle can connecting the
pelvis and lower leg -
12:46 - 12:50and another big set of muscles clogs
connecting told us in the femur -
12:50 - 12:54so the lower back
-
12:54 - 12:56so below the waist we've got big bones
-
12:56 - 12:59big muscles
-
12:59 - 13:02view relatively few attachments
-
13:02 - 13:10pulling in few directions basically
straightening it straightening -
13:10 - 13:12another look above the waist
-
13:12 - 13:14so we have
-
13:14 - 13:21three sex is a very very have long block
grants to conservator -
13:21 - 13:24five lumbar vertebrae
-
13:24 - 13:25these are the biggest
-
13:25 - 13:29thickest vertebrae at the bottom of
response -
13:29 - 13:35and they interlock say that they don't
rotate looked into the side well -
13:35 - 13:40and the function of that stability and
that size is to support all the weight -
13:40 - 13:45about
-
13:45 - 13:48sitting on top of the lumbar
-
13:48 - 13:50by the thrust
-
13:50 - 13:52if you look carefully you can see that
the -
13:52 - 13:54low in the most
-
13:54 - 13:58lower-most bones of the rest of the ones
just on top of the warm water -
13:58 - 14:00are bigger
-
14:00 - 14:05and as you move towards the head the
bones gets get smaller -
14:05 - 14:09that's because as you move towards the
head and supporting less and less of a -
14:09 - 14:10loan
-
14:10 - 14:12also it
-
14:12 - 14:18known as the the processes sick at the
back of the dresser -
14:18 - 14:21the the this literally responds
-
14:21 - 14:22they're sticking out
-
14:22 - 14:24because it's a rustic
-
14:24 - 14:26isn't as luck together is lumbar
-
14:26 - 14:29with the rest of his designed to rotate
-
14:29 - 14:33and those spines basically stopped the
rotation it's about five degrees each -
14:33 - 14:35yourself
-
14:35 - 14:38the arm
-
14:38 - 14:42now not not shown here is the cervical
vertebrae okay but as you might guess -
14:42 - 14:45they're they're smaller than the thrash
sick and i have -
14:45 - 14:47less restrictions on rotation
-
14:47 - 14:51because again the release of playing the
weight of the heck -
14:51 - 14:54so we're just looking at the bones
-
14:54 - 14:57bigger bones on the bottom of this in
the load at the top -
14:57 - 14:59you're looking at a pyramid
-
14:59 - 15:03you look at structures designed to
support less weight as you move towards -
15:03 - 15:08the top
-
15:08 - 15:11myself
-
15:11 - 15:14now sign for the bones of an orderly out
muscle lies -
15:14 - 15:17the deepest level it later
-
15:17 - 15:20connecting the spinal rotate scores
-
15:20 - 15:26which connect these were to break to the
next horizontally -
15:26 - 15:30each one is very short
-
15:30 - 15:31as is the
-
15:31 - 15:35the next layer above that the motive for
this which connects each vertebrae -
15:35 - 15:38diagonally to the one about
-
15:38 - 15:42so booked so this is the shortest motive
is to slightly longer -
15:42 - 15:45but the these short lengths suggests
-
15:45 - 15:52their function is to hold together hold
statically not twist the spine -
15:52 - 15:54which would which would go with
-
15:54 - 15:58with the rest of you do need to be able
to is because coverages passive -
15:58 - 16:02drastically didn't do need more general
mobility around the ribs -
16:02 - 16:06but the lumbar has to support the weight
of your provide -
16:06 - 16:08the next flares up
-
16:08 - 16:10semi spun out there correct responding
-
16:10 - 16:12build the longer more superficial
-
16:12 - 16:16senate finance taxes drastically points
above it -
16:16 - 16:22rectus finding connects alum barlow with
recipes points above that -
16:22 - 16:26n
-
16:26 - 16:30so now the the most superficial muscles
which all longer -
16:30 - 16:37the count for more the range of motion
around spock -
16:37 - 16:41spice so let's get back to his own
question here -
16:41 - 16:43below the waist
-
16:43 - 16:44big bones
-
16:44 - 16:46big muscles
-
16:46 - 16:49few attachments few directions
-
16:49 - 16:51above the waist
-
16:51 - 16:52many bones
-
16:52 - 16:55in a pyramid structure
-
16:55 - 16:57many small muscles
-
16:57 - 17:01skies here that you have basically a
mobile pyramid -
17:01 - 17:05what happens when you put a barbell on
top of the shoulders -
17:05 - 17:10when i was at pyramid structure
-
17:10 - 17:12nobody would know that we were designer
tabletop -
17:12 - 17:17with a pyramid base at the table top on
top of the pri_ -
17:17 - 17:22if your structure is designed to uh...
to support lest load towards the top -
17:22 - 17:27you wouldn't do that to be shocked when
it went table covered in work -
17:27 - 17:30leg press on the other hand
-
17:30 - 17:32has you move
-
17:32 - 17:37big weight with the big bones in big
muscles of the body -
17:37 - 17:41you
-
17:41 - 17:43also with the spot
-
17:43 - 17:46that to a degree you're back muscles
will get stronger -
17:46 - 17:51and uh... if you choose the bog on her
back -
17:51 - 17:54but don't forget is also discs in
between the vertebrae in her nerves -
17:54 - 17:56coming through there
-
17:56 - 18:02so your by ariel adulation hazardous and
legs get stronger -
18:02 - 18:06and your anymore weight to that bar
promoting the spine of the of bunch of -
18:06 - 18:12different ways not just muscular
-
18:12 - 18:14you with me so far
-
18:14 - 18:16dc where i'm going with this
-
18:16 - 18:20somehow for bob dole slots in the mail
in the muscle media considered more -
18:20 - 18:22functional than a leg press
-
18:22 - 18:25but the question is functional for what
-
18:25 - 18:29if you if your power lifter and you have
to squat if that's your -
18:29 - 18:31competition
-
18:31 - 18:35yes that's what that's his bottle squat
is very specific -
18:35 - 18:36but fewer an athlete
-
18:36 - 18:40and you trying to train the muscles of
your lower body -
18:40 - 18:42the the
-
18:42 - 18:45the bar on it sure is completely inverse
-
18:45 - 18:48the function of the swine
-
18:48 - 18:50questions
-
18:50 - 19:02complaints
-
19:02 - 19:04petitioning for vertical jump
-
19:04 - 19:08businesses summer concert season liquors
-
19:08 - 19:13we're waiting for a verbal jump around
being and then a -
19:13 - 19:15respond as is fine
-
19:15 - 19:16so
-
19:16 - 19:20illiberal vertical jump in your
-
19:20 - 19:23think about what's happening here
-
19:23 - 19:25muslim of your spine are just supporting
-
19:25 - 19:29to set you know this anyways moves up
-
19:29 - 19:30so
-
19:30 - 19:34national barbell squat with that
particular sport -
19:34 - 19:39again your new converted the the demands
you even greater with the body has to do -
19:39 - 19:41uh...
-
19:41 - 19:45i realize once and it goes completely
counter too -
19:45 - 19:50sports conduct sports coaching muscle
near what have you -
19:50 - 19:57use line is a spine vans and sport
-
19:57 - 19:59so
-
19:59 - 20:01as far as a barbell squat girls
-
20:01 - 20:04okay so the negatives would be
-
20:04 - 20:07the strain on the back muscles and discs
-
20:07 - 20:11of the of the actual spine
-
20:11 - 20:12a regular slot
-
20:12 - 20:16yet again to what you've been to the
point you make though is -
20:16 - 20:18without the barbell
-
20:18 - 20:20the swine motion vote
-
20:20 - 20:22is more functional
-
20:22 - 20:23well
-
20:23 - 20:27use my muscles can support the lighter
with low it's top of the head -
20:27 - 20:29well
-
20:29 - 20:31the
-
20:31 - 20:33he gets here
-
20:33 - 20:35mechanically
-
20:35 - 20:38bar the sticking point of the barbell
squat -
20:38 - 20:43happenings at about the joint angle for
pete toward free gluten your quads -
20:43 - 20:46so explain more about the copy clerk in
a minute -
20:46 - 20:52but the does vary the resistance
appropriately regular freehand slot -
20:52 - 20:53well
-
20:53 - 20:55so the issue becomes
-
20:55 - 20:59how do you make it more challenging
freehand spot -
20:59 - 21:05now some of some other joint issues with
the squabble will go to scuttle the more -
21:05 - 21:09if you noticed got down to low
-
21:09 - 21:15your interview the criminal or back
flattens out -
21:15 - 21:19even though the spine is curved overall
-
21:19 - 21:25within normal spine curves the discs in
between or the pressure is flat on -
21:25 - 21:30if you flatten the curve though you over
bended or you -
21:30 - 21:32is fine
-
21:32 - 21:35now one side of the biscuits pinched
impinge -
21:35 - 21:36the other side
-
21:36 - 21:39her dx or or what blows out
-
21:39 - 21:42you know you can get away with that you
know once twice ten years twenty years -
21:42 - 21:44by in time
-
21:44 - 21:48that pinching a blowing out cause
problems with your back -
21:48 - 21:50so
-
21:50 - 21:54when you squash we should be it if you
can use the squad as an exercise -
21:54 - 21:58you should only go solo as you can
maintain the courage in your back -
21:58 - 22:02fusion holding the curse him back steady
-
22:02 - 22:05as you to send them if your summers
watching you if you can tell when you're -
22:05 - 22:09back back curve flattens that's bob
-
22:09 - 22:11if you if you want to preserve it
-
22:11 - 22:12overtime
-
22:12 - 22:16the health of your back
-
22:16 - 22:22you know the other joint to be concerned
about his is the name -
22:22 - 22:23now the the
-
22:23 - 22:25patella in your name
-
22:25 - 22:28you can live without a patel
-
22:28 - 22:30uh...
-
22:30 - 22:33tells the crush they get injured
-
22:33 - 22:37all that means you're quads aren't as
strong as with the patel -
22:37 - 22:42who's with the patella does is it keeps
the life gives you an internal error -
22:42 - 22:47it keeps the line a force from the
closet away from the axis of the day -
22:47 - 22:52so what happens is basically the patella
deflects the force from the closet and -
22:52 - 22:55the counter force from the shin
-
22:55 - 23:00the law you going to squabble the more
pressures on that power -
23:00 - 23:03so think about it in terms of like a
bone marrow -
23:03 - 23:06when the when the string is straight
there's not much pressure on your -
23:06 - 23:08fingers
-
23:08 - 23:10the further i would call it
-
23:10 - 23:11you feeling more attention on
-
23:11 - 23:16and that's what has happened patella
-
23:16 - 23:17if you go
-
23:17 - 23:20deeper into the squad
-
23:20 - 23:23this picture yet again
-
23:23 - 23:26and now so longer upon our out of promo
-
23:26 - 23:30so now it's happening is if probably
have a long long and the navy short this -
23:30 - 23:32is an
-
23:32 - 23:35and use of the short visit and on the
road and you crank is far away on the -
23:35 - 23:38handles you can
-
23:38 - 23:42when you get to deepen the squat the
femur is a crowbar -
23:42 - 23:45with hafez hamstring is the access
-
23:45 - 23:47and the business and is your name
-
23:47 - 23:57so if you drop this low your you're in
effect trying to probe arguably apart -
23:57 - 24:01not leg press that you can still have
the same problems -
24:01 - 24:05this is a forty five-degree angle
expressed that's a horizontally press -
24:05 - 24:07in the older days
-
24:07 - 24:09leg presses were built on a vertical
rack -
24:09 - 24:14so you'll be lying on your back on the
floor pushing the the weights -
24:14 - 24:16in a very difficult to maintain this
-
24:16 - 24:18the curves and in your lower back
-
24:18 - 24:21so if you're lying on your back in a fee
to push in back at you -
24:21 - 24:24the curve a lot more back flattened out
-
24:24 - 24:27so the feed the purpose of using like
rats if the purpose of was the release -
24:27 - 24:30of the pressure on your back
-
24:30 - 24:34when i think that you're back from
pressure and back again -
24:34 - 24:38it's a little bit easier with a forty
five-degree leg press -
24:38 - 24:39bomb
-
24:39 - 24:42and some of them today president tonight
relate press has occurred is built into -
24:42 - 24:48that cpm
-
24:48 - 24:54now with the leg press most of them you
can adjust the the seat back -
24:54 - 24:56so
-
24:56 - 24:59maybe not clear but in this in this case
-
24:59 - 25:02the seat back as pushed up to ninety
degrees -
25:02 - 25:05so at the bottom persons knees agendas
there on pets -
25:05 - 25:13and in the second one receipt back is as
recline as it was she laughs -
25:13 - 25:15now here's what happens
-
25:15 - 25:18the the
-
25:18 - 25:19peaked or to the groups
-
25:19 - 25:23the joint that go with the blue chip
biomechanical e strongest -
25:23 - 25:25is it about seventy degrees flexion
-
25:25 - 25:28thread about right about here
-
25:28 - 25:31if u crank the seat back of the leg
press -
25:31 - 25:35as high as you can go
-
25:35 - 25:38well you quads basically your fingers
which about ninety degrees of flexion in -
25:38 - 25:41the excise though because you can walk
out -
25:41 - 25:42so you know you've
-
25:42 - 25:46feel that allotment grow and and and and
the back side -
25:46 - 25:49you really not coming near challenging
the strength of the groups -
25:49 - 25:54because where the goose is strongest is
no more exercise you've walked out -
25:54 - 25:57if your client seat back as far as you
can -
25:57 - 26:01so if you're finished position looks
more like a standing up squat -
26:01 - 26:04now you get a challenge of lieutenant
cause it'll just be it will just be -
26:04 - 26:12aquatics a size
-
26:12 - 26:16full month full range of motion a crater
a discussion comment on what presents -
26:16 - 26:18what sister
-
26:18 - 26:25poetry
-
26:25 - 26:26glassman crossfit
-
26:26 - 26:31he talks a lot about how the reasons
like press isn't as functional whatever -
26:31 - 26:34that may mean uh... jargon terms
-
26:34 - 26:35massive use the way that
-
26:35 - 26:38this time isn't mobile as property
properly and -
26:38 - 26:40i wonder if if
-
26:40 - 26:45what he's talking honestly the
positioning and seated position -
26:45 - 26:51that's not really a natural form for the
spine to be barrientos anywhere -
26:51 - 26:53this mark mark morgan
-
26:53 - 26:57boxes on talking about uh... no great
last minute -
26:57 - 27:03encounter crossfit
-
27:03 - 27:06well
-
27:06 - 27:06well
-
27:06 - 27:09there might be something to that
-
27:09 - 27:13okay it might be that
-
27:13 - 27:16most functional way of training
-
27:16 - 27:21your lower body might be was a form of
body weight spot -
27:21 - 27:24tax now you are mobilizing everything
-
27:24 - 27:26issue becomes how you make it harder
-
27:26 - 27:30obviously the crust answers more more
expensive festive but that's got -
27:30 - 27:32complications also
-
27:32 - 27:34com
-
27:34 - 27:38uh... i i'd if in the overnight chalet
president de la lean towards one -
27:38 - 27:40lakeside movements
-
27:40 - 27:42uh...
-
27:42 - 27:46and what's going to set up with
something to a quick leg leg exercises -
27:46 - 27:51buttresses a split spotlight in front of
the other or a quote reverse launch -
27:51 - 27:55i know marxist sons a big fan of walking
lunges with laces hands -
27:55 - 27:59so although the arguably if you want to
argue which is more functional -
27:59 - 28:01might be
-
28:01 - 28:02uh...
-
28:02 - 28:06more so than slot whether the bottle so
i would like for us -
28:06 - 28:08if the question is though
-
28:08 - 28:13i want to train my legs he has bigger as
strong as possible -
28:13 - 28:14then
-
28:14 - 28:17any bodyweight exercises assist us
-
28:17 - 28:19is not going up
-
28:19 - 28:23here we have to do a hundred bodyweight
squats to too -
28:23 - 28:27if you do a hundred bodyweight squats
here's another one might be impossible -
28:27 - 28:29but now you working on endurance
-
28:29 - 28:30okay or not
-
28:30 - 28:31really
-
28:31 - 28:32home
-
28:32 - 28:34lifting heavy
-
28:34 - 28:37professed twitch fibers or two
-
28:37 - 28:40challenge the strength of force
capability of the muscle -
28:40 - 28:44so the question really is wise person
training -
28:44 - 28:47truly functional training frankly is to
do a sport -
28:47 - 28:49forget the weight will forget
-
28:49 - 28:52artificial and forget the classes
-
28:52 - 28:56if you if you're a dance if your martial
artist if you're in an athlete practice -
28:56 - 28:58your sporting a much more
-
28:58 - 28:59specific than that
-
28:59 - 29:05but as an efficient way of getting
stronger bigger muscles -
29:05 - 29:14as you question
-
29:14 - 29:16i mean
-
29:16 - 29:18against way as you're saying is that
-
29:18 - 29:22late presses probably safer
-
29:22 - 29:24beheaded by to its client
-
29:24 - 29:26well i would say like process was
-
29:26 - 29:27uh...
-
29:27 - 29:32they closed at least a particular
barbell spot -
29:32 - 29:35if you are there look the japanese in
context -
29:35 - 29:37if you are going to buy those flocked
there things you can do to make it less -
29:37 - 29:41dangerous
-
29:41 - 29:44if you if you if you're not mad at the
buckle squat than a leg press and you so -
29:44 - 29:49much rain heavy for your lower body leg
press probably get -
29:49 - 29:51with some tweaks movies neck safest
-
29:51 - 29:54wasn t safer
-
29:54 - 29:57and if you're more concerned was the
body working as a unit there's some kind -
29:57 - 30:00of body weights lotto body weight
-
30:00 - 30:00ones
-
30:00 - 30:03is probably the most
-
30:03 - 30:06budget knock against wrongdoing body
weight squats and wonders as you are -
30:06 - 30:09with any kind of way
-
30:09 - 30:09self
-
30:09 - 30:13if i was selling body weight on the
classes i would not have that position -
30:13 - 30:15also
-
30:15 - 30:18detail again because of the question
they depend -
30:18 - 30:20because what the process training really
-
30:20 - 30:22little sons to be like
-
30:22 - 30:25there's no perfect answer any comes down
to what your goals are where you want to -
30:25 - 30:30do right as a like we've sent
-
30:30 - 30:33right in a lot of these these are yours
with better hit process by building -
30:33 - 30:35process punctual train
-
30:35 - 30:41it misses that first question twice but
why is the first excise in first place -
30:41 - 30:43again if you want rain heavy
-
30:43 - 30:47putting a bug on your back with some
kind of body weight latex size -
30:47 - 30:48zack is not the answer
-
30:48 - 30:53you can see his can't
-
30:53 - 30:57you know it's always easy when people
see what's on the body -
30:57 - 30:58okay fine
-
30:58 - 31:00but if
-
31:00 - 31:02so as far as we deal with it
-
31:02 - 31:06present to go against stance fifteen
years -
31:06 - 31:11wouldn't know a leg press identification
tripped over -
31:11 - 31:15functionally she certainly not week
doing leaps and landing on one foot in -
31:15 - 31:19doing well as required of her corrected
itself -
31:19 - 31:21italy boils down to
-
31:21 - 31:28wise person training
-
31:28 - 31:33okay so no this since the phrase full
range of motion is it's gotten less -
31:33 - 31:35prominent recently
-
31:35 - 31:36but
-
31:36 - 31:39fro until functional train became the
current buzzword -
31:39 - 31:41this is all over the place
-
31:41 - 31:47this was on instruction cards every
exercise article said -
31:47 - 31:48use a full range of motion
-
31:48 - 31:52every trainer felt obligated to say use
a full range of motion -
31:52 - 31:55norma switches medics ashamed everybody
manufacturer that further instruction -
31:55 - 31:57caught on a machine said
-
31:57 - 32:01use a full range of motion
-
32:01 - 32:01you
-
32:01 - 32:07the classes was lvl biomechanics or is
it just about foreign -
32:07 - 32:13so limited two aspects of this one is
muscle ones joints -
32:13 - 32:16this is a standard
-
32:16 - 32:19graphic of muscle force
-
32:19 - 32:23available and every biomechanics
kinesiology -
32:23 - 32:28excise physiology textbook
-
32:28 - 32:30what it shows is
-
32:30 - 32:32now lengthy
-
32:32 - 32:33length means
-
32:33 - 32:36to the right is a stretch
-
32:36 - 32:37as you come
-
32:37 - 32:41towards the left you move it was a
shorter life -
32:41 - 32:42what it says is
-
32:42 - 32:46when you're moving a muscle from
stretched for fully contracted -
32:46 - 32:52force your muscle generates increases up
to a point and then decreases -
32:52 - 32:54and leader of the other way
-
32:54 - 32:57when you being pulled into a stretch
-
32:57 - 33:01something else hickson
-
33:01 - 33:04the passive tension refers to
-
33:04 - 33:06non contracting elements of muscle fiber
-
33:06 - 33:10so that'll structure of muscle fiber
-
33:10 - 33:12it
-
33:12 - 33:15which is so i'd like a defense like you
know if you if you missed a step -
33:15 - 33:16or a few
-
33:16 - 33:19if you have to if you if you have to
block something like a punch or if you -
33:19 - 33:24catch something as soon as you suddenly
and muscle switch back -
33:24 - 33:28yes visited surprise you not voluntarily
contracting -
33:28 - 33:30by so the passive tension kicks in
-
33:30 - 33:33to protect the muscle
-
33:33 - 33:35is also apply matches content
-
33:35 - 33:36so as you u
-
33:36 - 33:37you john
-
33:37 - 33:40and you go into the landing
-
33:40 - 33:43your lengthening the muscle
-
33:43 - 33:44involuntarily
-
33:44 - 33:46and so that rebounds
-
33:46 - 33:49is to your conscious contraction
-
33:49 - 33:53now the issue if i'm not just of course
would be you don't know what the top -
33:53 - 33:55with a top limit is
-
33:55 - 33:57if you go to lift the way
-
33:57 - 33:59if it's too heavy you know right away
-
33:59 - 34:03if europe dropping the way down at the
bottom -
34:03 - 34:06it could be way you can handle it could
not be which again we have no way of -
34:06 - 34:09knowing where that top limit is
-
34:09 - 34:12but this is how muscle
-
34:12 - 34:14fiber muscles
-
34:14 - 34:18in muscle intact muscle fibers this is
how they act -
34:18 - 34:19there's a there's a
-
34:19 - 34:22this favorable length of force
-
34:22 - 34:27somewhere between fully stretched and
fully contract -
34:27 - 34:32now the thing with the speaker of the
law is this is literally academic curve -
34:32 - 34:34uh...
-
34:34 - 34:35sorry about that
-
34:35 - 34:37this is literally academic her
-
34:37 - 34:41if you detach a muscle from a rabbit a
fraud to human -
34:41 - 34:44and you stretch it or houston later
contract -
34:44 - 34:46those are the courage to get
-
34:46 - 34:52when muscles are intact on your body had
look at fort curves -
34:52 - 34:56isn't too technical terms from the grass
is a case of the renters out here want -
34:56 - 34:58testify without talking about
-
34:58 - 35:00com
-
35:00 - 35:04resting when traveling back and
insufficiency is when the muscles -
35:04 - 35:06his position or a for favor one
-
35:06 - 35:07passes
-
35:07 - 35:11is rosie is stretched or when the
opposing muscle is taught interferes -
35:11 - 35:12with the the
-
35:12 - 35:14active muscle
-
35:14 - 35:17and uh... tema basis is one
-
35:17 - 35:23muscle is sore caught it shifts one of
the joints to accommodate -
35:23 - 35:26stuff like that we are due to specific
excise -
35:26 - 35:30as more and you can demonstrate it more
-
35:30 - 35:33you
-
35:33 - 35:37now one thing about that
-
35:37 - 35:39through the basically
-
35:39 - 35:40curd
-
35:40 - 35:42is
-
35:42 - 35:46the text was all say that the at the
extremes of motion -
35:46 - 35:50the body tends to avoid those those
positions in daily life -
35:50 - 35:53so you're not going to run against them
-
35:53 - 35:55except that
-
35:55 - 35:58daily life is a real work out with
weights are daily life -
35:58 - 36:02so machine designed to put you into
active insufficiency -
36:02 - 36:03uh...
-
36:03 - 36:07exotic cannot isolation exercises from
the bible imagines pritchard active -
36:07 - 36:09insufficiency
-
36:09 - 36:14so as a for instance actual economic an
astonishing activists efficiency for the -
36:14 - 36:17klotz conduct on the subject here
-
36:17 - 36:24anyway gluck
-
36:24 - 36:29so o'shaughnessy here facing out
-
36:29 - 36:33enough with the buddhist but his behind
you like la central issue -
36:33 - 36:36industry national street unita since the
title of it -
36:36 - 36:38okay so just reagan me back
-
36:38 - 36:39okay self
-
36:39 - 36:42with the backers anglican walk out his
name -
36:42 - 36:45now as a physical exam
-
36:45 - 36:47the info as far as you can
-
36:47 - 36:53trent lott has legs
-
36:53 - 36:56knows he can walk as these out
-
36:56 - 37:00he tried to try and keep track each
other as you come back -
37:00 - 37:03he's locked out
-
37:03 - 37:06so
-
37:06 - 37:07you go into a gem
-
37:07 - 37:11guys that rental a situation pussy on
cam back in the addy says something like -
37:11 - 37:15a look at clark was trying to work out
by personal training sessions and i just -
37:15 - 37:17hit the back end on the machine is wrong
-
37:17 - 37:21if the back and go on the lady said she
was at ninety degrees -
37:21 - 37:23what happens is
-
37:23 - 37:24the
-
37:24 - 37:27declines with us today hit the detective
to me -
37:27 - 37:33is too short interpreters activist
christiansen -
37:33 - 37:34uh...
-
37:34 - 37:36so
-
37:36 - 37:40in gaelic in walking presence
-
37:40 - 37:42erectus is stretched over your head
-
37:42 - 37:43and
-
37:43 - 37:47shortened over the navy so you don't run
into it -
37:47 - 37:50but his ability in the extension if the
back-end goes wrong you run right into -
37:50 - 37:50it
-
37:50 - 37:55that applies to a lot of excitement
faisal pullover machines -
37:55 - 37:56devices
-
37:56 - 38:01dumbbell side raises this is active
insufficiency food alkaloids -
38:01 - 38:04rolling if you can give you a fear lacz
-
38:04 - 38:06this is
-
38:06 - 38:12peeps or collapses appear back here is
that it is the last two short function -
38:12 - 38:13uh...
-
38:13 - 38:15so
-
38:15 - 38:19answers are movements in iraq has and
what was on the shoes or or bible in -
38:19 - 38:21typed words are really real life
movements -
38:21 - 38:24this does come into play
-
38:24 - 38:26what's more important
-
38:26 - 38:32though without anandtech muscle is
muscle pork kurz -
38:32 - 38:35self
-
38:35 - 38:36moving left to right
-
38:36 - 38:39you go into a stretch but set
-
38:39 - 38:41who contracted
-
38:41 - 38:44and with these kind of show is the
difference p ds -
38:44 - 38:49this being no speed isometric this
confesses feed -
38:49 - 38:52for different speeds you biceps get
stronger -
38:52 - 38:56sand in the strength rocks
-
38:56 - 38:59if you notice
-
38:59 - 39:00at any speed
-
39:00 - 39:03the peak is between seventy and ninety
degrees which means at about a right -
39:03 - 39:07angled row those whereby since the
strongest -
39:07 - 39:11which happens to be where a conventional
standing pros hearts that's where the -
39:11 - 39:15sticking points
-
39:15 - 39:18this is
-
39:18 - 39:21this is it's working curve for
-
39:21 - 39:24shoulder flexion
-
39:24 - 39:25'em
-
39:25 - 39:31comparable to reverse like a bench press
over script bench press -
39:31 - 39:35inflation your body is strongest doubles
by his side and as you know those -
39:35 - 39:36corrupting its weaker
-
39:36 - 39:40that kind of a bench press is part of
the sticking point sonya was by her side -
39:40 - 39:42and as a lockout
-
39:42 - 39:47is less difficult
-
39:47 - 39:50this is an example of a of a complete
mismatch -
39:50 - 39:54where an exercise mechanically hardest
where your body's weakest -
39:54 - 39:57sofa shoulder extension
-
39:57 - 39:58meeting
-
39:58 - 39:59survivor to not
-
39:59 - 40:03so exciting here
-
40:03 - 40:05your arms approaching you
-
40:05 - 40:09the dumbbell pullover is exactly the
opposite -
40:09 - 40:11dumbbell pull over your life is
strongest in the top position which is -
40:11 - 40:14where you walked out
-
40:14 - 40:17as a way that was overhead alaska
getting weaker -
40:17 - 40:19but the excess getting harder
-
40:19 - 40:23that bag size is particularly dangerous
-
40:23 - 40:26regina jim in new york once
-
40:26 - 40:27thanks dumbbell off the rack
-
40:27 - 40:29flies back on the bench
-
40:29 - 40:31is linebackers
-
40:31 - 40:32bundles to light
-
40:32 - 40:33brings it back
-
40:33 - 40:35it's heavier dumbbell
-
40:35 - 40:37not socialite
-
40:37 - 40:38things are back
-
40:38 - 40:40comes back with the heavy dumbbells okay
-
40:40 - 40:43this is right this is heavy
-
40:43 - 40:44as he comes back with it
-
40:44 - 40:47now we can stop it because the lever on
that bigger -
40:47 - 40:51disappeared while shows
-
40:51 - 40:53night oocyte ellington garden
-
40:53 - 40:56and he said why do you think they'll go
off the floor -
40:56 - 41:00well it's very simple answer direct if
you take them go off the floor you -
41:00 - 41:03started when the exercises harness
office too heavy for you know right away -
41:03 - 41:04and just don't do it
-
41:04 - 41:08this guy started where the exercises the
easiest -
41:08 - 41:09and
-
41:09 - 41:14there is a mess
-
41:14 - 41:18so that's a complete mismatch
-
41:18 - 41:22did this one this stray dog pulled out
of cables match the better again -
41:22 - 41:25use any part of a cable here's the
excise hardest -
41:25 - 41:28it's also where lots of our strongest
-
41:28 - 41:31and imagine on some towards the excise
it's easier -
41:31 - 41:35as real as to getting weaker so it
matches well -
41:35 - 41:37them unless one this is a role
-
41:37 - 41:38rose
-
41:38 - 41:41uh...
-
41:41 - 41:45again rosa heart goes a harness unravels
a close your body -
41:45 - 41:47that's realized we kids
-
41:47 - 41:50so it's another mismatch
-
41:50 - 41:54so the point now the point doesn't
ideally the excise matches -
41:54 - 41:56so so so ideally
-
41:56 - 42:01neck size mechanically hardest we
muscles abiotic akeli strongest -
42:01 - 42:03nam
-
42:03 - 42:06absent the ideal situation
-
42:06 - 42:11you don't worry as much about training
the full range of motion as training -
42:11 - 42:15what i'll call the effective range of
motion or the strongest rings the motion -
42:15 - 42:18because if you do in exercise which is
just too heavy for you here where your -
42:18 - 42:21weakest
-
42:21 - 42:24you must like garland might be breathing
heavy rain and i thought it seems -
42:24 - 42:27but you have a really challenge
-
42:27 - 42:28the force
-
42:28 - 42:31producing capability of the muscle which
is directly what we trainings was to be -
42:31 - 42:34about
-
42:34 - 42:37well
-
42:37 - 42:40if you do pick an exercise fences i say
in -
42:40 - 42:43the extension which is this will be here
-
42:43 - 42:47if you could exercise and you only train
the shortens position -
42:47 - 42:51you know there's a quote a rest stop
-
42:51 - 42:54all you're doing is reducing the amount
of weight you working out with -
42:54 - 42:57because the curve never inverse
-
42:57 - 42:58you'll never said
-
42:58 - 43:00a basic strength curve
-
43:00 - 43:03and turned into a u_-shaped by training
the ends -
43:03 - 43:08this is not how how muscle science works
-
43:08 - 43:12so this would have some implications for
things like uh... -
43:12 - 43:15any of the various partial training
techniques partial victory techniques -
43:15 - 43:16where
-
43:16 - 43:17your
-
43:17 - 43:21with the latest phone burns and
bodybuilding really doing a fraction of -
43:21 - 43:23the of the motion
-
43:23 - 43:26if you want change the sake of the
muscle burning ok fine but as tens of -
43:26 - 43:29getting stronger challenging with the
muscle can do -
43:29 - 43:36you've got to be in strong ranges of the
movements -
43:36 - 43:38any questions about the muscles in full
range of motion -
43:38 - 43:49muscle that
-
43:49 - 43:51so's you reduce partial
-
43:51 - 43:53at the strongest for the motion
-
43:53 - 43:55a good thing
-
43:55 - 43:59the competition look for a vote
-
43:59 - 44:03frustration lawrence's following closer
band was seven thousand when we could -
44:03 - 44:05spark
-
44:05 - 44:11so frozen some n
-
44:11 - 44:13if you were too
-
44:13 - 44:14it
-
44:14 - 44:18though it does beg the question why use
any range of motion at all -
44:18 - 44:20why not just train
-
44:20 - 44:25at the one point where your strongest
-
44:25 - 44:27as a that's a good question
-
44:27 - 44:32i think the price practically the real
answer is -
44:32 - 44:33you don't
-
44:33 - 44:36you don't really you don't really
calorie most equipment people tran ahn -
44:36 - 44:39is a calibrated to speed
-
44:39 - 44:43so you don't really know frig on fifty
degrees -
44:43 - 44:46iran fifty degrees a second note we
don't really know the speed of we're -
44:46 - 44:48moving at
-
44:48 - 44:52as israel is speed we don't really know
where that peter like triangle is -
44:52 - 44:56within hours of bouts of use some range
of motion -
44:56 - 45:00you're probably going to cover it
-
45:00 - 45:04uh... years ago divisive connect mu
machines were popular or were around and -
45:04 - 45:05use it
-
45:05 - 45:08speed will now case you could you could
-
45:08 - 45:12but with regular commercial waits in the
sheen's you don't exactly know how fast -
45:12 - 45:17you go into don't exactly know where
that pete triangle is -
45:17 - 45:23but you're right it would lead to
believe the only china taiwan joint -
45:23 - 45:30ideals for move on to the joints in full
range of motion -
45:30 - 45:33uh... demo of those things that receive
-
45:33 - 45:36you know bearing is in the audience
-
45:36 - 45:38if you train on machines
-
45:38 - 45:40the extension machine fact ac
-
45:40 - 45:45to see the instruction line up the joint
with the axis of the machine -
45:45 - 45:48so single joint machines imply that
-
45:48 - 45:51all of your joints act like hinges
-
45:51 - 45:52if you do
-
45:52 - 45:54kettlebell type classes or other kinds
-
45:54 - 45:58freeway unity or except at the south
-
45:58 - 46:01and they have you moved you have in
loading your joints in a lot of -
46:01 - 46:03different directions
-
46:03 - 46:09that implies a new joints or all swivels
dual ballin socket -
46:09 - 46:12in biomechanics a joint so far
-
46:12 - 46:15blends of these six basic types
-
46:15 - 46:21they're not true hinges and i've been up
to a ball issac -
46:21 - 46:24so frances with the navy
-
46:24 - 46:29you really can't line up the axis of
really worth it with the machine axis -
46:29 - 46:33because then the disney was a hinge
-
46:33 - 46:35isn't he wasn't sure it hinge
-
46:35 - 46:36it would
-
46:36 - 46:39rotate this way
-
46:39 - 46:42and that would line up with a machine
axis -
46:42 - 46:45if the machine was a rolling joint
-
46:45 - 46:48when you move the issue and it would
roll off -
46:48 - 46:50and it is a slight injury
-
46:50 - 46:53it would slide this way
-
46:53 - 46:58what happens within the it is it's a
rolling in sliding joint -
46:58 - 47:01syllables in slides in place
-
47:01 - 47:04the the axis
-
47:04 - 47:06and therefore right corner
-
47:06 - 47:09the axis changes depending on how far
better news -
47:09 - 47:11so technically you can't line up the
axis -
47:11 - 47:20of your knee with a machine because acs
is always moving -
47:20 - 47:20bizad
-
47:20 - 47:23so now three
-
47:23 - 47:26if we look at full range of motion with
and the extension for instance -
47:26 - 47:33and you really working at blocking the
out as far as i can go -
47:33 - 47:36the issue with that is a there's a
there's a mechanism to swell mechanism -
47:36 - 47:39channel rotation
-
47:39 - 47:40so food for
-
47:40 - 47:45the middle of the original shit it does
function like a hinge -
47:45 - 47:48at the end
-
47:48 - 47:52the bones of the shame in the in the
claude rotate on each other -
47:52 - 47:54lock
-
47:54 - 47:59sowwy the the shane will rotate
externally or that the femur will rotate -
47:59 - 48:00internally and locks together
-
48:00 - 48:03the point of that is on the stand up
straight a walking -
48:03 - 48:05you're not using a muscular effort
-
48:05 - 48:09there is a passive lock it in the
-
48:09 - 48:12so if you are the landlady such machine
and you really diligently trying to lock -
48:12 - 48:15in the arrogance resisted
-
48:15 - 48:17what's happening is
-
48:17 - 48:21you're taking this passive only u bony
lock -
48:21 - 48:25your loading an extra weight on it and
you're applying great internal force -
48:25 - 48:28to janice bony lock into position
-
48:28 - 48:31that's designed to be a passive walk
-
48:31 - 48:34with your body weight standing upright
-
48:34 - 48:39so you causal burn as u tryna locking me
out -
48:39 - 48:43but you really just bringing out a lot
of unnecessary joint stress for the sake -
48:43 - 48:47of feeling exercise
-
48:47 - 48:50practically what you do is you if you
watch some on the extension -
48:50 - 48:54and at the end of the motion you'll see
you'll see -
48:54 - 48:56will happen again today
-
48:56 - 48:58added if your knees are free to move
-
48:58 - 49:00when you're locking me out
-
49:00 - 49:05the shane rotate excel in all your
female rotate internally -
49:05 - 49:08recycling situation in china lockout
-
49:08 - 49:11that movement still has to happen so
you'll see some shifting going on in -
49:11 - 49:13this e
-
49:13 - 49:16the thing to do will be the watching
this is a shifting stuff starts that's -
49:16 - 49:18the end of the repetition
-
49:18 - 49:19because past that point
-
49:19 - 49:22you're just trying to force that bony
lock -
49:22 - 49:29if the again that's designed to be a
passive lock -
49:29 - 49:32at the back end that i was walking in
the apt -
49:32 - 49:34as you bending the knee
-
49:34 - 49:37as you pull you you need more and more
inflection -
49:37 - 49:40again the way the bone to shape in the
femur and shane -
49:40 - 49:44before it is going to move towards the
center line -
49:44 - 49:50so if you slot normally people's knees
will go out -
49:50 - 49:53falls in the old signed bodybuilding
instruction lena -
49:53 - 49:56for suit you cause power forcible part
-
49:56 - 49:57yours is preventing or your
-
49:57 - 50:07fighting this natural movement of the
navy -
50:07 - 50:09fruit or muscles going to take a look at
it from the extension -
50:09 - 50:13is a muscular ripley's a muscular
-
50:13 - 50:14bom
-
50:14 - 50:16component of china's foreign jim ocean
-
50:16 - 50:19and there's a joint component
-
50:19 - 50:21can i have a ne phir
-
50:21 - 50:32uh... before while questions about the
new york info emotion -
50:32 - 50:34about ten years of such a second
-
50:34 - 50:38with what you know i might be miami
anticipating it -
50:38 - 50:43almost half a dozen times past three
years my life probs not recently -
50:43 - 50:45the best way to work out my needs
-
50:45 - 50:49forgetting them arrival the surgery on a
quick fix a steep it like for us -
50:49 - 50:53perhaps but i don't know what the
defense extensions but -
50:53 - 50:55weighs almost like stay away from them
-
50:55 - 50:57it sounds like a again that night
-
50:57 - 51:01knowing what's going on extension by
definition is just to put a lot of -
51:01 - 51:03pressure on you made
-
51:03 - 51:05sellers gregory
-
51:05 - 51:09to clinic fired acted as expected
-
51:09 - 51:13goes well rehab isn't is it and use a
different says invokes -
51:13 - 51:15interest rates
-
51:15 - 51:17com
-
51:17 - 51:21but you definitely wouldn't want the
machine to push you into a stretch -
51:21 - 51:22and hitler and to really overemphasize
that -
51:22 - 51:28finished position again could you just
buying a strong bones -
51:28 - 51:31kentucky
-
51:31 - 51:32bisa
-
51:32 - 51:35fraud emotionally havoc on another
-
51:35 - 51:37the subject
-
51:37 - 51:39to demonstrate
-
51:39 - 51:42a balance here
-
51:42 - 51:49carfax
-
51:49 - 51:52bite so
-
51:52 - 51:54everyone just quickly without they can
raise your hand overhead -
51:54 - 51:57is a job
-
51:57 - 51:59okay
-
51:59 - 52:02for chile before so you know the
directing klamath -
52:02 - 52:05notice nobody
-
52:05 - 52:08notably obviously
-
52:08 - 52:11legislative suicide
-
52:11 - 52:13and nobody
-
52:13 - 52:16foresee handle in here tried to talk
this way -
52:16 - 52:19answer for salad dressing
-
52:19 - 52:21turn detail bosnia was pointing out
-
52:21 - 52:24lead with the painting try to lift up
-
52:24 - 52:25as far as you can go
-
52:25 - 52:28obviously about halfway up
-
52:28 - 52:30your body shapes
-
52:30 - 52:33buttressed all
-
52:33 - 52:35energy externally rotate
-
52:35 - 52:36you can continue without
-
52:36 - 52:41without any any obstruction
-
52:41 - 52:45but you're not going to go kitchen
schaufler -
52:45 - 52:46digga digga doo digga doo shoulder
-
52:46 - 52:48on the website
-
52:48 - 52:50we'll try to demonstrate here is
-
52:50 - 52:52at this point
-
52:52 - 52:54there's a pony obstruction
-
52:54 - 52:57so either definition shoulder
-
52:57 - 53:06but definitely if you excel in rotate
that russian president gore claim -
53:06 - 53:08this comes into play on
-
53:08 - 53:10an upright role
-
53:10 - 53:13it comes into play on
-
53:13 - 53:16some some sideways
-
53:16 - 53:22machines with a with a position here and
have you tried to lift up -
53:22 - 53:26go to the front principles loads of fun
-
53:26 - 53:27it really comes up right
-
53:27 - 53:29now from
-
53:29 - 53:30from here up
-
53:30 - 53:31is pretty clean
-
53:31 - 53:32right about here
-
53:32 - 53:36you start slow down a little bit of an
obstruction so now rotated it internal -
53:36 - 53:41rotation a glove click
-
53:41 - 53:44what happens if you happen to shoulder
is that when you're inflection -
53:44 - 53:47and excel rotation
-
53:47 - 53:49hit a point of leading to binding
-
53:49 - 53:51limitation elicits weights and that's
what's -
53:51 - 53:54that's what's including your partner
movement -
53:54 - 53:57not a hold of your muscle or folded
exercises -
53:57 - 53:59hooligans and shoulder
-
53:59 - 54:04when un chali rotate you on buying
them you can come up again -
54:04 - 54:08apec something about this means excise
lives means if you're doing -
54:08 - 54:09chin up
-
54:09 - 54:13with suit was almost touching or or pull
down -
54:13 - 54:16when the weight pulls you up
-
54:16 - 54:18if you're forcing a full range of motion
-
54:18 - 54:23you always have to flare out
-
54:23 - 54:27you can try to go up higher but the
difficulty feeling is that is not an -
54:27 - 54:30unproven muscle you just reading those
joints -
54:30 - 54:35think about a machine presses the
machine press is too close together -
54:35 - 54:37you're listening to lift its very
harshly harding to push through it but -
54:37 - 54:45you're pushing through the leading to
shoulder -
54:45 - 54:48almost everyone
-
54:48 - 54:51when you did lift his shoulder op
-
54:51 - 54:54everyone kind of cut between the two
planes are you going to reflection and -
54:54 - 54:57they don't throughout the shins will
show up again -
54:57 - 54:58just disgusted
-
54:58 - 55:02forget the rest of the social
-
55:02 - 55:04analyst with the players and half
-
55:04 - 55:07evident
-
55:07 - 55:12everyone when between two reflection
pure and pure abduction -
55:12 - 55:17because this is where the shoulder
socket opens up -
55:17 - 55:20the bone in the ball and socket of your
shoulder joint -
55:20 - 55:24it doesn't open up surely this with a
blue over truly this way at sylvan -
55:24 - 55:25somewhere in here
-
55:25 - 55:31so somewhere in here you have the least
amount of obstruction to moving on -
55:31 - 55:34you
-
55:34 - 55:38again i think about what this means for
exercises -
55:38 - 55:42obviously press behind the neck of the
barbell usa via standard exercise so you -
55:42 - 55:45push on the whole way back here
-
55:45 - 55:47well when you fully abduct like that
-
55:47 - 55:49europe in june
-
55:49 - 55:50impinging right
-
55:50 - 55:53at this point point of the ball socket
-
55:53 - 55:55say with uh... pulled up behind the neck
-
55:55 - 55:58all right we're forcing our on this for
back as you can discuss as muscle -
55:58 - 55:59involved
-
55:59 - 56:02you're pissing off the jury
-
56:02 - 56:06think in terms of triceps exercises
-
56:06 - 56:10this recently flipping through metrics
have a lot of the sender on the show of -
56:10 - 56:12freeway workout
-
56:12 - 56:14missile guiding dumbbell triceps
extensions -
56:14 - 56:16and in the instructions mrs
-
56:16 - 56:18a month ago it says
-
56:18 - 56:23holding caused by your side slave
triceps -
56:23 - 56:27this is irrelevant to the triceps
triceps just read your elbow out -
56:27 - 56:30what happens is we do the sexes i sure
enough the movie it was two years if you -
56:30 - 56:31start to feel
-
56:31 - 56:33more tension here
-
56:33 - 56:46you must feel heat rises working better
you're feeling the strain shoulders -
56:46 - 56:50move in move it moving overhead is or is
all relates capital here over them -
56:50 - 56:57uh...
-
56:57 - 57:00parts part of the part of this plane
-
57:00 - 57:02does not function not abduction
-
57:02 - 57:07is that this is the angle at the
sarantis is strongest at -
57:07 - 57:10that comes into play because they will
not over head -
57:10 - 57:13up to about ninety degrees is crucial to
flexion -
57:13 - 57:18bedell toys contract y'all moves up
-
57:18 - 57:22over ninety degrees now
-
57:22 - 57:26your delta religion activist efficiency
they can't get shorter -
57:26 - 57:28so what happens is
-
57:28 - 57:32that ups_ pulls the top of this
capella -
57:32 - 57:35and thus arrest pulls the bottom of this
capital to have the effect of turning -
57:35 - 57:38the entire ballin suck it up
-
57:38 - 57:42so the book ball socket opens up clearly
ought to hear -
57:42 - 57:46abs of clearly have to hear it in terms
of the further overhead beholden system -
57:46 - 57:48has to share
-
57:48 - 57:53so that's another reason for that that
reporter playing -
57:53 - 57:53well
-
57:53 - 57:57that's also why for instance
-
57:57 - 58:00there's there's very little true
overhead then a symbol of it will be -
58:00 - 58:02pumping iron
-
58:02 - 58:04by his civil treadmill
-
58:04 - 58:09andy's pressing exam i just make sure it
will motion right here -
58:09 - 58:12well especially especially it was not a
mostly had -
58:12 - 58:15as because true overhead does it really
exists -
58:15 - 58:17that's why i know that would be a bit of
the press -
58:17 - 58:20because he talked about here and then it
was unavoidable that turned into a bench -
58:20 - 58:22press
-
58:22 - 58:24because you really can't
-
58:24 - 58:25with the model
-
58:25 - 58:29you stress really is a strong enough to
tilt everything -
58:29 - 58:34so if you go completely overhead
-
58:34 - 58:38it also look at the shame designs a lot
of overhead press designs -
58:38 - 58:41the bill that a high incline and not
built so that you're sitting straight up -
58:41 - 58:44and pushing straight back behind it
-
58:44 - 58:49regardless press and intentions on
president very steep incline seventy -
58:49 - 58:52eight degrees
-
58:52 - 58:53fully what move on
-
58:53 - 58:58chris is not joins a range of motion
-
58:58 - 59:01okay philip glass
-
59:01 - 59:03rhetorical question is whether
-
59:03 - 59:07the human machine is not designed for
speed or for strength -
59:07 - 59:09with all the media about how to lift
weights -
59:09 - 59:13the question might be should we be
lifting weights -
59:13 - 59:17okay this comes from mouth ever harmon
-
59:17 - 59:22goto the bomb attacks chapter in one of
the early an essay textbooks -
59:22 - 59:24and
-
59:24 - 59:27right here is explains why
-
59:27 - 59:30by all three y bomb attacks are
important -
59:30 - 59:32if you have
-
59:32 - 59:38ten pounds of waiting your hand the
internal forces are dramatically higher -
59:38 - 59:41because it empowers await is acting
through a very long lever -
59:41 - 59:46your muscles acting a very short levers
-
59:46 - 59:52an old-time to overtime leverage diagram
-
59:52 - 59:54the leverage that man
-
59:54 - 59:57rather tell you about for a second
request levers monologues -
59:57 - 59:59everyday they deliver it is in
-
59:59 - 60:03nutcracker
-
60:03 - 60:06commercial nutcracker right you have an
axis -
60:06 - 60:08trestle there
-
60:08 - 60:12peer pressure woodlands
-
60:12 - 60:16none of that one and one of his question
one hand i hope not if you can diffusion -
60:16 - 60:17does your plan
-
60:17 - 60:21by social debate got to talk a
-
60:21 - 60:23so you have an axis
-
60:23 - 60:26you put the resistance close to the axis
-
60:26 - 60:28and you'll hold
-
60:28 - 60:29the business end
-
60:29 - 60:31far away
-
60:31 - 60:34and with a very sms state
-
60:34 - 60:40with a very small amount of effort
-
60:40 - 60:43you fly a lot of course
-
60:43 - 60:45so this kind of lever
-
60:45 - 60:47applies force
-
60:47 - 60:49little bit of course of the at the at
the eighties -
60:49 - 60:52lot of foresee the axis
-
60:52 - 60:55you would never
-
60:55 - 60:56reverses
-
60:56 - 60:59you would never put the the resistance
at the end -
60:59 - 61:03and try to apply for cigarettes
-
61:03 - 61:06it just doesn't work you can generate
any force -
61:06 - 61:08this kind of letter
-
61:08 - 61:09doesn't leverage force
-
61:09 - 61:12or what it does
-
61:12 - 61:13leverages distance
-
61:13 - 61:16a little bit of most of the axis
-
61:16 - 61:21it's a lot of motion of the president's
-
61:21 - 61:24a little bit a motion at the axis
-
61:24 - 61:27it's a lot of this incident
-
61:27 - 61:30un levers lisa muscles were talking
about -
61:30 - 61:33leverage this instant leverage force
-
61:33 - 61:36much more hopeless goes into the motion
it comes out -
61:36 - 61:37but muscles distance
-
61:37 - 61:40goes into motion
-
61:40 - 61:41a little bit a motion at the hip
-
61:41 - 61:44a lot of motion before
-
61:44 - 61:46so human letters leverage business
-
61:46 - 61:55not force
-
61:55 - 61:57well
-
61:57 - 62:02and sincere leverage this is
-
62:02 - 62:03and
-
62:03 - 62:05leases we let his distance
-
62:05 - 62:08and speed is this is the bio bio time
-
62:08 - 62:11it takes a lot of time for this little
motion -
62:11 - 62:14to create this big march
-
62:14 - 62:19so you wouldn't human skeletons abyss
built leverage its feet -
62:19 - 62:22little this is a little bit of this is
over here but this is here in the same -
62:22 - 62:29time
-
62:29 - 62:33technical stuff tent was of the letter
everything is no it isn't with the -
62:33 - 62:36nutcracker
-
62:36 - 62:40resists is close to the axis leverages
effort -
62:40 - 62:47this is far away from the axis led
resistance -
62:47 - 62:50consisted of mostly grass or of human
-
62:50 - 62:51muscle power
-
62:51 - 62:53take it from a book called
-
62:53 - 62:55prime mover by steven vocal
-
62:55 - 63:02which is it a great texts on the history
of muscle and how muscles used -
63:02 - 63:04and what does shows is
-
63:04 - 63:07is basically that
-
63:07 - 63:10in spite of
-
63:10 - 63:11humans the leverage the distance
-
63:11 - 63:18there's a sweet spot of speed and force
we get the most power -
63:18 - 63:20so
-
63:20 - 63:22ed zero steve
-
63:22 - 63:24you guys are the more civil sports
-
63:24 - 63:27which is consistent with the muscle
media that says you can hold more than -
63:27 - 63:28you can read
-
63:28 - 63:34by your greater static strength and have
positive strength -
63:34 - 63:38at a maximum speed movies president can
-
63:38 - 63:40you can exert much force at all
-
63:40 - 63:44which is consistent with those muscles
worker to showed higher toward curves -
63:44 - 63:47asbestos feeds
-
63:47 - 63:49but what happens is somewhere in the
middle -
63:49 - 63:51you'll hit a peak because
-
63:51 - 63:53power please
-
63:53 - 63:54elastic
-
63:54 - 63:58how is work by by time
-
63:58 - 64:01work is forced times distance
-
64:01 - 64:04so powers force
-
64:04 - 64:09times this is the via by time now those
powers for sci fi -
64:09 - 64:13so there's a sweet spot of speedway you
get the most power -
64:13 - 64:16that's where if you're an athlete a
martial artist we're taking training -
64:16 - 64:22is there going as physique and using
brute force of boots feed -
64:16 - 64:16comes in
-
64:22 - 64:26there's an optimum speed off the amount
of force where you get the most however -
64:26 - 64:29movements
-
64:29 - 64:31so you know that that that
-
64:31 - 64:33previous quote about the high internal
-
64:33 - 64:34forces
-
64:34 - 64:36or implying
-
64:36 - 64:40that doesn't mean build strength
training strength training carefully -
64:40 - 64:40because force
-
64:40 - 64:47which comes from strength training is
part of this equation -
64:47 - 64:50really resolved really take home points
from from -
64:50 - 64:52the presentation thus far
-
64:52 - 64:54with with your legs not your back
-
64:54 - 64:58is an old cliche for manual labor
-
64:58 - 65:01the structure of the spine suggested
-
65:01 - 65:06is in effect the range of motion as
opposed to a full range of motion -
65:06 - 65:10and practically in terms of your workout
-
65:10 - 65:12you have the balance
-
65:12 - 65:18that somehow balanced the concern for
your long-term muscle joint elf -
65:18 - 65:21the intensity of the set with the
overall workout -
65:21 - 65:25images of other classes before
-
65:25 - 65:26it
-
65:26 - 65:28actually get it in perfect sample
-
65:28 - 65:30seconded by train studio
-
65:30 - 65:32as by-catch act
-
65:32 - 65:34and he isn't ready
-
65:34 - 65:37please myself
-
65:37 - 65:39so i said what happened
-
65:39 - 65:43they said well i was there a certain
class that'll remain nameless crossfit -
65:43 - 65:45that's right back out
-
65:45 - 65:47i said uh...
-
65:47 - 65:50assist you know i want to do that i said
you know the excise selection to be kind -
65:50 - 65:51of dubious
-
65:51 - 65:54and they get caught up in the
competition new form terms to crap and i -
65:54 - 65:56say get hurt
-
65:56 - 65:59he says all thanks to tell me now after
dinner -
65:59 - 66:01so i say well
-
66:01 - 66:03at the back here was
-
66:03 - 66:05train with me
-
66:05 - 66:07altering us cause you work out there
-
66:07 - 66:10i guarantee you want to hurt
-
66:10 - 66:13bases will thanks and i really like the
class and is this tax and i really like -
66:13 - 66:14the class
-
66:14 - 66:17look how well it worked
-
66:17 - 66:20so now here's a guy who knew exactly
what he got hurt knew what he was doing -
66:20 - 66:22when he got hurt
-
66:22 - 66:26you know knew what to do not to get hurt
and he didn't care -
66:26 - 66:28now for me as a trainer
-
66:28 - 66:30that's not my call to make for the
clients -
66:30 - 66:34i can't really tell us how to do this
exercise you know i know my her chin -
66:34 - 66:35features that you would not my decision
-
66:35 - 66:39and myself at fifty two years old
-
66:39 - 66:44i do nothing in my workouts that isn't
conclude congruent requirement acts -
66:44 - 66:47and outside of my workouts whether it's
-
66:47 - 66:50skating refuted similar shoveling snow
-
66:50 - 66:54i'm very aware of how i move
-
66:54 - 66:54as few guys
-
66:54 - 66:58you know well bill you've been warned
twenty years now you got your bicep -
66:58 - 67:02don't come running to me i wonder now
cell -
67:02 - 67:06finds any questions on until in general
or the videos are the manual doesn't -
67:06 - 67:10listen
-
67:10 - 67:12newt
-
67:12 - 67:13zone
-
67:13 - 67:17is all very interesting and concepts
very conscious -
67:17 - 67:20to alice a lot of popular belief
-
67:20 - 67:24so what your getting environment kenneth
lee as far as the backers and squad and -
67:24 - 67:25such
-
67:25 - 67:29the back is not designed to bear a heavy
weight -
67:29 - 67:34right from the upper part of the course
of you know i i again -
67:34 - 67:36not just as i say so
-
67:36 - 67:38if you look at any
-
67:38 - 67:39madhuri diagram of the back
-
67:39 - 67:43political is a muscles look at the
organization of the bones -
67:43 - 67:45free clearly a pyramid
-
67:45 - 67:49big blocks on the bottom smaller blocks
with the top -
67:49 - 67:52um... if you look at the muscle
organization -
67:52 - 67:55a lot of small muscles
-
67:55 - 67:57laid on top of each other
-
67:57 - 67:58many different joints
-
67:58 - 68:00compared to below the waist
-
68:00 - 68:03we have big blocks a bona big muscles
-
68:03 - 68:04so
-
68:04 - 68:07you know and i think that issue a
blanket statement but i think it's a -
68:07 - 68:11good look at the component when you look
at the bones of the muscles involving -
68:11 - 68:12swine
-
68:12 - 68:16lawyer wait upon your neck doesn't
doesn't seem to match that too well -
68:16 - 68:19just one more quick question
-
68:19 - 68:20so
-
68:20 - 68:22how would you
-
68:22 - 68:24would you say about the deadliest
-
68:24 - 68:27fallen at someone
-
68:27 - 68:32well i think that this is probably
-
68:32 - 68:35was it was a let's assume perfect form
-
68:35 - 68:38just to minimize man out of airplanes
-
68:38 - 68:40if you assume perfect form
-
68:40 - 68:43the dead lift is probably closer
-
68:43 - 68:46because the weight isn't united we are
taking a pure regina s it's what's -
68:46 - 68:48happening to structure
-
68:48 - 68:50assuming perfect form
-
68:50 - 68:51and a perfect for miami
-
68:51 - 68:54you're strong enough to maintain lumbar
curves to the dead lifts -
68:54 - 68:58you know you're not here to unite
-
68:58 - 68:58releasing its capital
-
68:58 - 69:02you know if you saw in perfect form
-
69:02 - 69:04they'd live trapped by their lives
-
69:04 - 69:06you
-
69:06 - 69:08hit those slots
-
69:08 - 69:11there's a lot of ways of loading your
legs without -
69:11 - 69:19inverting the pyramid
-
69:19 - 69:20within it
-
69:20 - 69:21spent
-
69:21 - 69:23are so the answer in boat
-
69:23 - 69:26unc_ to limited range of motion
-
69:26 - 69:32like commuters demonstration bicep curls
elixir -
69:32 - 69:35right of the
-
69:35 - 69:38but i'm not saying limited on the side
of the suggesting that he's an excessive -
69:38 - 69:42range of motion
-
69:42 - 69:44it
-
69:44 - 69:46if you if you're sitting standing
-
69:46 - 69:48as i think is a video on this
-
69:48 - 69:51his video news on youtube
-
69:51 - 69:55moronic sized biceps which was uh...
goes into a much more -
69:55 - 69:58or should live there was just don't
understand a little await hanging -
69:58 - 69:58straight down
-
69:58 - 70:01we had zero
-
70:01 - 70:06you had no wants to know whether created
by the way -
70:06 - 70:08symbolism here to here
-
70:08 - 70:10removing from
-
70:10 - 70:13uh... no-no resistance letter
-
70:13 - 70:15began to knows this is level
-
70:15 - 70:16so you have no work
-
70:16 - 70:18lot of work millwork
-
70:18 - 70:20you would stay somewhere
-
70:20 - 70:23just short of walking out
-
70:23 - 70:25through sticking point
-
70:25 - 70:29and again keep your elbows by his side
such as so have some lever created here -
70:29 - 70:31as opposed to a nobles come forward
-
70:31 - 70:34to make its your work
-
70:34 - 70:40in general with exercises if you're used
to doing an extreme range of motion -
70:40 - 70:42if you just take it up a little bit
-
70:42 - 70:45you'll notice that the way to handle
goes up -
70:45 - 70:48which should be kind of a clue
-
70:48 - 70:51in specific you really have to look
every muscle and joint -
70:51 - 70:52which is the reason for
-
70:52 - 70:55the reason for the videos
-
70:55 - 70:56this manual
-
70:56 - 70:58and for them
-
70:58 - 70:59yes mandela market
-
70:59 - 71:06which is the specifically say for this
joint trained this way -
71:06 - 71:07says to you
-
71:07 - 71:11quick questions the first one is from a
discipline i do a lot of explosive -
71:11 - 71:12movements
-
71:12 - 71:20and why are your thoughts on making that
morrissey -
71:20 - 71:22growers who store
-
71:22 - 71:26guide to political zone
-
71:26 - 71:29well you know if in general
-
71:29 - 71:31if you're doing this for
-
71:31 - 71:32or activity
-
71:32 - 71:34you accept the recycle it
-
71:34 - 71:38so while you're doing that accepting the
risk -
71:38 - 71:42i think you don't into your exposure by
then working for the weight room and -
71:42 - 71:45popping up all with weights
-
71:45 - 71:49but i think i think what you do is a key
chain your muscles appropriately in a -
71:49 - 71:51way twelve there you go to your support
-
71:51 - 71:55you accept the risks of the sport and it
was appropriate there -
71:55 - 71:56obviously if
-
71:56 - 71:59you just trained isometric lee for that
-
71:59 - 72:04reaction on the part of course we would
be a little -
72:04 - 72:09whether the transfers over and i would
be kind of questionable -
72:09 - 72:12but again any athlete you'll see some on
the field you accept the risks of uh... -
72:12 - 72:14of what's what's there
-
72:14 - 72:16by my contention jess's
-
72:16 - 72:19don't add to that also in the late
-
72:19 - 72:23that's worth analysts and the second
question -
72:23 - 72:25trainers and
-
72:25 - 72:26people talk about
-
72:26 - 72:28doing like compound
-
72:28 - 72:31heavy exercises such as
-
72:31 - 72:34it barbell squat or like bench press
-
72:34 - 72:39dash i think where you're talking about
is more of a like isolating the muscles -
72:39 - 72:41so what were your feelings on
-
72:41 - 72:45heavy compound exercises
-
72:45 - 72:48you know what my feelings are those who
are not as simple as saying -
72:48 - 72:51just a compound exercises just to
-
72:51 - 72:53isolation exercises
-
72:53 - 72:58at the moment on exercise most of the
excise demonstrated in their car -
72:58 - 72:59compound excised
-
72:59 - 73:02because the compound exercise
-
73:02 - 73:04uh...
-
73:04 - 73:07it's how you doing what moral is a uh...
how you do is more important than what -
73:07 - 73:09the exercises
-
73:09 - 73:10and
-
73:10 - 73:14the compound exercise with with a couple
of tweaks -
73:14 - 73:15can match
-
73:15 - 73:18the difficult in the exercise with the
the -
73:18 - 73:21toward to the muscles
-
73:21 - 73:25and yet each week the ends of the range
of motion you may not yet present joins -
73:25 - 73:27israel as simple as saying freeway to
machines -
73:27 - 73:31single joint press conference
-
73:31 - 73:33you know they're all there are there all
fair game -
73:33 - 73:43would really not as is happening with
your body while you're doing -
73:43 - 73:52freaky okay the next
-
73:52 - 73:54just a national
-
73:54 - 73:58using your own body weight doing pushups
pull ups any kind -
73:58 - 74:01non machine workouts for pretty
-
74:01 - 74:04deeply obstacles your
-
74:04 - 74:07pitfalls as far as interviews your
muscles in wrong way -
74:07 - 74:09on those tactics as is
-
74:09 - 74:10yes
-
74:10 - 74:12because again inside the excise is what
you do -
74:12 - 74:18for instance armored convoys up for the
video on the convention ups -
74:18 - 74:23we delayed showing up that that that
overhead position -
74:23 - 74:25that this is
-
74:25 - 74:28more detail on the video but the
overhead positions i i see these people -
74:28 - 74:33stay awake cuba shoulders which meteors
-
74:33 - 74:35and
-
74:35 - 74:36you wanna borrow
-
74:36 - 74:39judicial zwick new year's in lean back
to start -
74:39 - 74:42and then go into the chin up
-
74:42 - 74:45because that when you bells out of the
bottom will you let your shoulders come -
74:45 - 74:46up on your here
-
74:46 - 74:50is just a lot of stress on the rotator
cuff -
74:50 - 74:53uh... some explanations are better in
video or in print -
74:53 - 74:57but that did the short story what would
be the wash bouncing out of the bottom -
74:57 - 74:59on the chin up
-
74:59 - 75:04cuz you're not doing anything positive
for the muscles you're just bouncing off -
75:04 - 75:08if you have a close refrences you've
just bouncing off that ligament -
75:08 - 75:10binding
-
75:10 - 75:12as far as pushups go
-
75:12 - 75:15you know pushups pushups are are
generally safe -
75:15 - 75:17try to make a harder
-
75:17 - 75:18then people put 'em
-
75:18 - 75:22between benches try to get x range of
motion to macomb harder -
75:22 - 75:24forum
-
75:24 - 75:27or do explosively to make them harder
-
75:27 - 75:29you
-
75:29 - 75:34not not to sell anything but with
pushups their zone -
75:34 - 75:40there's a a device that puts a lid
elissa cables crossing back -
75:40 - 75:42allows iraq to push of harder
-
75:42 - 75:46while staying within the safe range of
motion -
75:46 - 75:50but uh... again side is not a question
of body weight dresses mission the -
75:50 - 75:54machines verses dumbbells and and
bartels it's is what you do with the -
75:54 - 75:57body act that matters
-
75:57 - 76:00hauptmann before your party regulars
excess water -
76:00 - 76:04i've done some pushups like where you do
your seat on a bench -
76:04 - 76:09sirico might decline of a crime
-
76:09 - 76:16that's better yeah you run out of ways
of making process for -
76:16 - 76:20the the i'm not a big i'm not a
tremendous fan of the lessig resistance -
76:20 - 76:23because it only gets harder
-
76:23 - 76:25and as you saw at the muscles work
curves -
76:25 - 76:28does not necessarily how muscle
functions -
76:28 - 76:31but in the case of the push up it is a
way of making pushups more challenging -
76:31 - 76:32without
-
76:32 - 76:36you know going up on blocks or or
-
76:36 - 76:38you know i make it you know if you want
to get a excised more challenging -
76:38 - 76:40because it's
-
76:40 - 76:41straining your joint
-
76:41 - 76:47you want to get more challenging for the
muscle -
76:47 - 76:58you gotta run by
-
76:58 - 76:59my question is
-
76:59 - 77:02is it better for muscle and joint held
-
77:02 - 77:07to use ranges of motion that are more
linear for example assessment mission -
77:07 - 77:08rather than
-
77:08 - 77:12just a barbell
-
77:12 - 77:14wasn't impressed
-
77:14 - 77:17the
-
77:17 - 77:20smith machine
-
77:20 - 77:22i'll tell people use a smith machine
-
77:22 - 77:27mainly for the bottom sobs
-
77:27 - 77:28completed
-
77:28 - 77:29number of years ago
-
77:29 - 77:33early really to thousands club industry
reported on -
77:33 - 77:37the guy swine and smith machine
-
77:37 - 77:39no bottom stops
-
77:39 - 77:40those of the bar
-
77:40 - 77:45breaks a lock of his knees and i got guy
i don't know how to out about it -
77:45 - 77:47for literally crisis line
-
77:47 - 77:50and up quite a trick
-
77:50 - 77:53prada big part of the case had to do
with -
77:53 - 77:56why the mission didn't have bottomed
socks -
77:56 - 77:58and the
-
77:58 - 78:02defending people defending the
manufacturing health club sidwell we -
78:02 - 78:05looked around health clubs known as the
box office -
78:05 - 78:07and the
-
78:07 - 78:08you know
-
78:08 - 78:09hard stop
-
78:09 - 78:12twenty inches off the floor is
sufficient -
78:12 - 78:15and the claim plaintiff's attorney
-
78:15 - 78:17that was interesting
-
78:17 - 78:20said nauseated says twenty-four stars
author -
78:20 - 78:21floors as a minimum
-
78:21 - 78:27either one is ridiculous you know you're
not getting out of twenty four th so far -
78:27 - 78:28so
-
78:28 - 78:33the smith machine might be a little
unnatural as far as finding -
78:33 - 78:36grooves
-
78:36 - 78:40if use the bottom stops and don't rely
on the law -
78:40 - 78:41it's far safer
-
78:41 - 78:45so yeah you got to make that call
-
78:45 - 78:48began to be person if it is all those
clients -
78:48 - 78:50i'm not going to risk
-
78:50 - 78:56missing aspire barbell squat missus
while on a bench press for the sake of -
78:56 - 78:58instead real improvement the excise
-
78:58 - 79:02com
-
79:02 - 79:05plus what say you know what
unfortunately bartels -
79:05 - 79:10of this year stefan johnson college
football player -
79:10 - 79:12being spotted away because women
-
79:12 - 79:14this is the list
-
79:14 - 79:16barker's does go on trial
-
79:16 - 79:20in almost dies i was a surgeon repair
-
79:20 - 79:21you for that
-
79:21 - 79:25for both my art show would still in
barbell step ups -
79:25 - 79:25twisted ankle
-
79:25 - 79:28barbie sequels damage is fine
-
79:28 - 79:31the club industry case
-
79:31 - 79:33the guy i mentioned in the from the
beginning you know controlled by the -
79:33 - 79:35barbell
-
79:35 - 79:36you know
-
79:36 - 79:40i know that i a lot of very pro barbell
guys out there which reveals that the -
79:40 - 79:44magic to use in the park
-
79:44 - 79:47the perspective of the magic benefit
verses safety -
79:47 - 79:55this doesn't support that responded join
your face -
79:55 - 79:58there are other people discriminating
are completely natural motion and that's -
79:58 - 80:06fine offices files was going for the
catastrophic injury -
80:06 - 80:08uh...
-
80:08 - 80:13so nice and working on trying to make
this material more excessive will -
80:13 - 80:17is a metal called and videos call
congruent exercise -
80:17 - 80:20so in it which i talk about
-
80:20 - 80:22much too little too that's okay
-
80:22 - 80:26just with more specific context
-
80:26 - 80:27nam
-
80:27 - 80:32so those who give way tragic accidents
that's person to talk about is -
80:32 - 80:36biomechanics involved in swine barbell
bench press -
80:36 - 80:40there was about four and a motion length
impression which is length tension which -
80:40 - 80:42we did
-
80:42 - 80:43functional training
-
80:43 - 80:46silicon is emitted by the late president
slot -
80:46 - 80:49along with other things
-
80:49 - 80:49well
-
80:49 - 80:53the idea of muscles shaping which is
probably more of a bodybuilding concern -
80:53 - 80:54or fitness magazine concern
-
80:54 - 80:58than athletes concern
-
80:58 - 81:03a lot of times and i break this down the
sensation you getting during the -
81:03 - 81:05exercises it is in some
-
81:05 - 81:09magic benefit you get into the muscle
his feelings joint strain -
81:09 - 81:11such as in the shoulder
-
81:11 - 81:13and then
-
81:13 - 81:16the speed there's a strength
-
81:16 - 81:18discussion
-
81:18 - 81:21and then of course if you want to look
at what does that mean in the real world -
81:21 - 81:23so
-
81:23 - 81:27these are pretty much
-
81:27 - 81:31pretty much is exercises that you can do
either home or in a gem -
81:31 - 81:36some she exercises and jim exercises and
some -
81:36 - 81:40so that it that that work well at home
-
81:40 - 81:42it is a question is what this is look
like -
81:42 - 81:45i go to jim how do i do
-
81:45 - 81:48so uh... these are the latest sizes
-
81:48 - 81:51house and justin back
-
81:51 - 81:53were back
-
81:53 - 81:54aside
-
81:54 - 81:56back and shoulders
-
81:56 - 81:58and then uh...
-
81:58 - 82:01arms and
-
82:01 - 82:04midsection
-
82:04 - 82:08going back to us on a special arts fine
exercises -
82:08 - 82:12these bound for arround
-
82:12 - 82:15yeah technically kore exercises
-
82:15 - 82:20hand absence somebody training for a
competition like a complex out the -
82:20 - 82:22competition we have to lift weights for
your back -
82:22 - 82:23the decision
-
82:23 - 82:24spy in joint elf
-
82:24 - 82:31those seem to be the safest thing to do
that are also effective -
82:31 - 82:35and for more information that sam
-
82:35 - 82:39and i don't talk about should be
available in the summer -
82:39 - 82:40moment on exercises
-
82:40 - 82:44of their own number of years ago and
then currently on you too -
82:44 - 82:51this is a videos demonstrating a lot of
uh... we're talking about today -
82:51 - 82:54answering questions and as a fitness
layers of having specific dietary p -
82:54 - 83:00please feel free
-
83:00 - 83:05up to a person's spot but she have any
comments on the safety effectiveness -
83:05 - 83:06efficiency
-
83:06 - 83:09of the fitness craze known as p ninety x
-
83:09 - 83:14well you know it's not for the sunset in
with cross that and -
83:14 - 83:17whether classes
-
83:17 - 83:22getting getting cohen going back a few
slides -
83:22 - 83:26things i pay ninety x crossfit any kind
of fitness class -
83:26 - 83:30their living right here
-
83:30 - 83:34there were their living with at the end
of the work out the person's published -
83:34 - 83:38sweat the times hanging out there is
awesome -
83:38 - 83:42how they get their seems to be a lot
less of a concern -
83:42 - 83:43because
-
83:43 - 83:45i know that particular one you mentioned
frances -
83:45 - 83:48there's another dubious exercise in
there whether it's upright rows behind -
83:48 - 83:50the next off
-
83:50 - 83:51biometrics
-
83:51 - 83:54the vonage is abby public reference but
-
83:54 - 83:59this is clearly not act marketed to
athletes -
83:59 - 84:01so
-
84:01 - 84:05while i appreciate the since a physical
culture that goes into doing access and -
84:05 - 84:07getting through it
-
84:07 - 84:10you would like to not have it by to
enhance twenty years from now -
84:10 - 84:12so that's why
-
84:12 - 84:16i mean to sound like that kind of that
kind of challenge i would moderate those -
84:16 - 84:17exercises
-
84:17 - 84:20and tweak intrigued and so they're not
-
84:20 - 84:23just beating up on a joint
-
84:23 - 84:27against me personally at the clients i
train -
84:27 - 84:29this is a right on
-
84:29 - 84:30for so make sure you doing
-
84:30 - 84:34they're doing appropriate size that is
safe and doing the right way right which -
84:34 - 84:37is what i mean squirming
-
84:37 - 84:40once they get that down
-
84:40 - 84:44then we make each set progressively
harder -
84:44 - 84:51and then it's appropriate then i'll cut
the rest down in between their sets or -
84:51 - 84:54yeah i think you could say that they
simply prefer not to train that way will -
84:54 - 84:57do something else for the overall
metabolic challenge -
84:57 - 85:01so you know if somebody wants a lift
weights with long rest in between -
85:01 - 85:02and then
-
85:02 - 85:09hike run bike skate roles swim whatever
they are no pork or -
85:09 - 85:12whatever their preferences
-
85:12 - 85:14isa is ok two separate things
-
85:14 - 85:25you know you don't have you don't have
to do it on the same dvd series -
85:25 - 85:36anybody else in the if talk about the
uh... ones one that's fine too -
85:36 -stated
- Title:
- Bill DeSimone | Congruent Exercise | Full Length HD
- Description:
-
Visit Bill's Channel : http://www.youtube.com/congruentexercise
Subscribe on Youtube: http://t21c.com/W5AZ1g
Subscribe by e-mail: http://www.the21convention.com
Follow on Twitter: http://twitter.com/beachmusclesView the full power point here http://bit.ly/ktdRo0
Speaker bio:
Bill DeSimone is an experienced personal trainer, having started in 1983 at the Sports Training Institute in New York City, and now with his own studio, Optimal Exercise, in Cranbury, NJ. Along the way, he was certified by both the NSCA and ACE, and helped set up seminars on High Intensity Training in the mid-1990s.
His own training-induced injuries led to his unique approach, applying textbook biomechanics to conventional free-weight and machine instruction. He has presented this material in a manual, Moment Arm Exercise; in a series of videos on You Tube; at conferences for the NSCA, Club Industry, and most recently, Indy HIT (Bo Railey, Exercise Inc, Indianapolis) and HIT Resurgence (Luke Carlson, Discover Strength, Minneapolis); and as in-services for studio and gym staff.
Bill's personal interest started with the muscle magazines of the 1970s, which led to Mike Mentzer and the High Intensity approach. He describes his training as "HIT influenced, not pure HIT", because of other resources and activities.
In addition to the personal training, staff training, and presentations, Bill consults with individual trainees worldwide. Via video, Bill reviews the trainee's form on the equipment available to the trainee and provides an email or telephone consultation.
Contact Bill at optimalexercise@comcast.net for rates and scheduling.
Bill is married to Linda for over 25 years, and they live in central New Jersey with their two children, Matt and Amanda (check the subjects in the videos).
Subscribe to Bill's Youtube Channel with more educational videos at http://www.youtube.com/congruentexercise
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- Duration:
- 01:25:50
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