I think so.

Good morning. Happy Tuesday. I have no coffee in hand and it is perfect. All right, digging into a very busy Tuesday. Quick reminder, the next intensive will be in March. We're narrowing down the dates right now. Should have those announced by the end of the week. Get yourself signed up on the mentorship list. Go to any blog on billhartmanpt.com. At the end of the blog, you'll find a place where you can put your email address in there. You'll be the first notified. You will have first dibs on application to the intensive in March. Digging into today's Q&A. This is with Jack. Jack asked some great foundational questions that I think is going to be helpful for a lot of people. We started off discussing a very specific activity, the Better Band Pull-Apart, and as to why it would influence the dorsal rostral expansion and not posterior or lower. So that was an interesting clarification and again probably very useful for a lot of people. Then we moved into just some influences of anterior posterior expansion and shoulder rotation and then some very specific considerations in regards to narrow ISA individuals and why we see the relationships that we do. So thank you, Jack. Great foundational questions. Very useful again for a lot of people. If you'd like to participate in a 15-minute consultation, please go to AskBillHartman at gmail.com. AskBillHartman at gmail.com. Please put 15-minute consultation in the subject line so I don't delete it. We'll arrange that at our mutual convenience. Everybody have an outstanding Tuesday. Get yourself signed up on the mentorship list so you can get first dibs on application to the intensive, and I will see you tomorrow. All right. We are recording. Clock has started, Jack. Go ahead.

So it is downward.

Right?

The width of the pelvis helps determine that. As the pelvis orients itself from external rotation to internal rotation representation in a split squat, wider individuals go from external to internal rotation to whatever degree they have that capacity. For an extreme narrow ISA individual, a common error in split stance is splitting the feet too far apart because their ankle and foot excursion allows it. When lowering into the split, they perform poorly in the internal rotation representation. You must bring them back slightly to capture the internal rotation. With wide individuals, they tend not to split enough because they want to stay in external rotation. You must coax them out slightly to achieve a better external rotation representation at the start, so their internal rotation representation improves at the bottom. These are subtle adjustments. You don't need to know whether someone is wide or narrow, as you're just trying to capture a specific representation through movement. You're eyeballing it and making adjustments anyway. We use these representations for clarity.

Do you understand that there's no valgus or varus?

Good morning. Happy Tuesday. I have neuro coffee in hand and it is perfect. All right, a very busy Tuesday coming up. We're going to dig straight into today's Q and A with Jason. Jason works with young athletes. In our conversation, we talked specifically about one athlete, a 13-year-old pre-pubescent male, and he's showing some strategies associated with a lot of internal rotation and high force production. Apparently, this kid is a very good athlete. The question is, how much of this do we want to allow him to demonstrate? One of the things we want to consider with any athlete is that they're typically demonstrating a solution to a problem. So they're trying to solve some movement problem, either in competition or something that we would prescribe during training. And so they're going to provide whatever solution they can produce. The question is, is it always acceptable? And we have to make that decision. We have to make a qualitative decision as a coach as to how much of this we want to see as representation, knowing what it means, and then how much protection we need to provide. If we look at this group of athletes, they're typically in the 'train to train' phase. If we could break this up into three sections, we would say that early on, it's all about 'learning to train,' then 'train to train.' So we're exposing them to many broad capabilities and slowly evolving that. And that is in preparation for the 'training to compete' phase where they have a much more mature physiology. So we're in the setup phase here. So it is kind of important that we approach this from the appropriate perspective. That's not about maximization. It is more about a demonstration of capabilities and, like I said, a broader scope of exposure. So Jason is doing a great job with this. I actually said this during the call: you kind of already knew the answer before you asked me the question. But I think our discussion is going to help a lot of people that do work with this age group. So thank you, Jason, for your useful call. If you would like to participate in a 15-minute consultation, please go to askbillhartman@gmail.com. Put '15-minute consultation' in the subject line. We'll arrange that at our mutual convenience. Everybody have an outstanding Tuesday, and I'll see you tomorrow. All right. Clock has started, Jason. What is your question, young man?

Okay, but let's go back to Ian's representation.

Okay. Do you understand, uh, Cotman's paradox?

I can imagine. Okay. Yeah.

Yeah, yeah, yeah.

Right now, Patella. Patella. Oh, so we're talking about a squat where we're talking about just anything like yeah, I mean any position I'm not married to anything but my question is like you had mentioned there's kind of like a best way to load, like okay, you've got this posterior compression in a right calf. Like he does right straight leg like standing, like loading his Achilles in that position might not be the best. Okay, yeah, well okay, so again, you've got some mechanics to deal with here as to how you're going to load the Achilles.

So you can't bring it back all the way.

So I had a question about the narrow archetype, specifically someone with a narrow bias who is A to P compressed and has restored some ER. For someone in an end game narrow state, I have trouble understanding anterior compression and strategies to reduce it or restore IR. How do you address anterior compression when ERs have sort of returned? One activity I can think of is the cross-connect because in the ER space you're superimposing IR. What else can be done to get the anterior compression to expand or expand anteriorly?

Okay.

I'm sorry, say that one more time, you're a little choppy.

To me, it's on. The way I'm thinking about it, you need a concentric strategy posteriorly and anteriorly on the right, because you're pushing.

All we're talking about is that early rolling strategy that we were talking about before in the early part of the call, where you put them on their side. Like I think it was Zach's question where we were talking about the rolling activity and such. You put them on their side and you start to do the smaller arc of rolling back and forth. That would be kind of the same thing that you're talking about. So if you're not a manual person, you can use that activity as your starter activity to initiate the rolling activity.

You're on your left side. Right leg behind the left leg. Pick up your right foot and move it in front of the left foot. The pelvis didn't move. That means the pelvis is staying back and the foot is moving forward. Correct? For one thing to move faster than another, there has to be a delay in the part that's not moving as much. You're holding that side back. Holding that side back is a delay strategy, which means that is the early representation. As the left foot comes across and makes contact with the ground, that foot is now slowing down, but the pelvis is still going to move through space, which means the pelvis is now moving faster than the foot. Which means I went from a yield to middle to overcome on the top hip. On the bottom hip, I am now creating the delay strategy on the bottom as I transition to overcome on the top hip, because the top hip is now moving faster than the bottom hip.

Yeah.

Well, you have an anterior orientation, for sure, based on your measures, right? So your HIPPR measures give you that piece of information. So you know that you're forward. The lack of IR, the limited straight leg raise, again, that's a push forward. So you're moving towards a later representation of propulsion. So you're farther forward. You're trying to get past middle, trying to get into a late representation there. That's what this is.

Cool.

Yes. Awesome.

Just watch. It's awesome. You watch Crotty Kid for the philosophy.

So when you see this end game representation and you can see it in the numbers, you can see that he got pushed forward first. So he's on a very, very flat turn and then he just kept going forward. He hit an anterior constraint where he couldn't go forward anymore, so he had to slide over top of his right leg. So that's the direction that he went. So he went, boom, boom. So you got to reverse gears, you go, boom, boom.

I had a question regarding heavy sled pushes or sled pulls about the ER-IR relationship. When using a very heavy load for squatting, you make external rotation seem very small while internal rotation becomes much larger. Is this effect minimized with sled pushes when using heavy loads because it's more ballistic? I'm not sure how to explain it, but is it less compressive since you're pushing all the way through with the extremity, or is it still the same?

Interesting. Yes.

Absolutely. Excellent. Well, I appreciate your time. I'll say very welcome.

It depends on where we are, but yes, that would be the general principle is that we're going to turn it that way. Yes.

Well, you lift heavy things with columns of water. Always remember that. Because muscles can't lift them.