Yeah.

When you take your protective step, so Manuel comes up behind you and shoves you, testing to see which leg you want to put forward in your jerk. You take your step forward and slam it into the ground, but you don't fall because you have the ability to produce power. Where do you have to produce the rate of compression and force output to allow you to unweight a foot and move it forward to protect yourself? Because you have to pick one leg up, which means the other leg has to push down into the ground at the same time. Where does that pressure come from?

Gotcha. So different people are going to hit those constraints at different rates. So even the range of motion measures won't be purely reflective of like it's not like everyone's going to hit 20 degrees of motion here and then they need this strategy. They'll hit at different points and they'll use them at different points.

So as you're raising the arm, the scapula, okay. Like I said, traditionally they'll say that the scapula upwardly rotates. That creates concentric orientation of dorsal rostral. You'd agree with that. OK, cool. So where would the expansion be occurring that allows me to move through this part of the reach where the scapula is actually moving? Where would I expand? Interiorly. Perfect. Okay, so that would be kind of like if I was in that quadruped position so now I got posterior lower expansion and diaphragm expansion on the front side that gets me through that that middle range, would you agree. Yeah, awesome, okay. So to go higher, right, to go up higher so above this level okay, what do I need to expand? Upper the dorsal rostrum. Okay. If I'm going to do it in external rotation, that is correct. Okay. If I'm not able to access external rotation at the top of the overhead reach, that is what I would need. Okay. How do I get that?

I get it.

Mm-hmm. Beautifully said, beautifully said.

Yes. Because, think about this. Let's say you're doing sled pushes and accelerations. Is the amount of time your foot is on the ground with sled pushes the same as when you're accelerating without resistance? No, it might slow you down. But your perception is that it's faster because it feels lighter. So you think, 'Wow, I'm really fast after pushing the heavy sled.' No, your time is actually a little slower. Let me give you another example. Do you play baseball?

Yep.

Yeah, and you wouldn't need full posterior lower expansion for a toe touch, right? You would just need the early part of it.

Okay. And then the sideline equivalent, let's say, would be going from middle to late at the hip. Not needing the hip to be on the side as the arm is, just conceptually.

I've seen you use exercises like the dorsal rostral, the band pull apart to get some like dorsal rostral expansion. And I've also, did you mention you could use that to get some posterior, lower expansion too.

And so it's under the circumstances that you're describing where it's a position that we tend to not like, right? And so that's probably a compensatory strategy to produce the IR. So you'll see the arch of the foot get closer to the ground, you'll see the knee track in, you'll see that side of the pelvis anteriorly rotate, and you'll see the spine turn in the direction that the knee is going. That's IR, that's a systemic representation of IR. Like you got a lot of stuff in play there, right? But it's somebody that is trying to produce force into the ground under those circumstances.

Fair enough. Okay, we'll go with that.

I want to follow up on the discussion. So you mentioned that the valgus and the varus also kind of depends on the force that you're putting into the ground. So would you say that the narrows would be more biased towards that varus presentation because they have more of that ER as they are pushed forward anyway compared to a wide who is going to be more IR'd?

Yeah.

Right.

All right. What if I bend the hip too soon before she has access to that motion?

Yes.

So back in the olden days before you were born, refrigerators didn't have wheels. They were just on legs and you had to move one side at a time, right? And so what we don't want to do is turn people like a refrigerator when we're trying to reestablish movement. So you need to bring them back so you can recapture some of the relative motions that should be available in the pelvis itself. So now we want relative motion in the pelvis, then we have actually the capacity to make a turn. Until then, you don't.

Oh, he did double. Yeah, he did double. He paid the price for that one. But aside from that point, it's like he was very, very wide as a human being, but again had enough structure that didn't really matter where he was capable of producing that type of pressure. So again, you're looking at this from a multifactorial standpoint. But the rules are pretty straightforward: he who produces the most pressure wins as far as force production goes. So again, if I have a skeletal structure that allows higher force production, I can superimpose a ton of muscle mass on top of that. I can squeeze the bejesus out of it and I'm going to produce more force. Right. So the basic rule, even in the literature, you know, we go into the scientific literature and you look at the influence of cross-sectional area and force production, it stands to reason that the more cross-sectional area that I do have, my force production is higher. But when we talk about complex lifts, right? So I have to use my whole body to lift the weight. Now I have a pressure mechanism that may have a limitation as to what it can demonstrate. But again, it's just like you said, if you look at a muscle in isolation, you look at the pure cross-sectional area of force production, bigger muscle wins.

Probably to a lesser degree of concern. You're loading the knee, it's going to have to be in a bent position right to get any measure of yield. So again, you're looking at it probably some form of a squat, which would be very difficult to hold under sufficient load. Or you go old school and you go with a seated extension, which again, the tendon doesn't know how you're getting the load onto it, it just knows that it's being loaded. And so again, trying to find a way to get that load, because again, if you're trying to load a knee with sufficient load based on the research, the magnitude of load that is required to influence tendon adaptation is pretty freaking high. And as I imagine, trying to hold that position with that degree of... not going to happen. So again if you can find a better way to do that. And again, this is where people want to poo-poo machine-based training, but these become useful under those circumstances because I can use higher levels of load and maintain those positions that I do need to influence the tendon. Because it's a lot of time, it's a lot of time in those positions. It's not just what we would typically use for strength training because you have to get the stress relaxation response, which is a duration-based adaptation.

Right. Okay.

Yeah, okay. So now we just have to say it's like, okay, what positions promote enough concentric orientation posteriorly so I can push volume forward. Right? You understand?

Do I want that disk to remain in its expanded representation in a distributed yield?

So in order to bowl effectively and bowl fast, there must be relative motion of the pelvis. This is the lead leg—I'm talking about a right and fast bowler. So that leg and then it like comes. I see a lot of bowlers who can't do that and their pelvis sort of like moves, like it kind of swivels around. So they're taking a long loop around on a flat turn versus coming straight through. I see this common with the right-arm fast bowlers, and I feel that that is probably because the sacrum is biased towards the right and they can't turn the sacrum to the left and load on the left side. As far as the left side, I feel it's good in this aspect. So I think that's because of the natural bias of the outcome. But if I have to get these bowlers to have this relative motion, so in my head I'm thinking they can't own the mid-stance mechanics on the left side. Also, I see these people having a limited straight-leg raise. And I'm thinking whether this is because of the demands of the game or we can work on this and we can get them better. So how would you go about that?

OK. So is the whole center of gravity going up or down?

And let's just say that my emphasis is on recapturing early propulsion capabilities and I'm doing carries that do not support early propulsion, then I've actually created interference for myself. So if I'm doing too much force or I'm doing a carry that emphasizes middle when I'm trying to capture early, again, I have a conflict in my program. Now, I've talked about suitcase carries in the past. And so we're talking about the influence of a contralateral load here. But the thing I want you to recognize is that we've got the load outside of the base of support when we're talking about a suitcase carry. And so what we're doing is we're sticking that extremity that's carrying the load into middle propulsion, which means that we're going to increase the duration of the internal rotation moment on the opposite lower extremity. So we're increasing the duration of internal rotation. And if we view this from the top, we can actually see the center of gravity shifting over on the opposing side. So this is actually a carry with the right arm that you're looking at. If I take this load and I move it up into the rack position, so this would be the kettlebell being in a rack position, we're gonna emphasize a shift of the center of gravity as well as an expansion to compensate for the distribution of load. So now I'm gonna see the expansion moving posteriorly on the carry side. So what we have now is a delay. So we're moving from an ER position to an IR superimposed IR position because the load is actually inside of the base of support anteriorly. And so again, we're moving from ER to IR. So this is actually an emphasis on early propulsion. So if I'm biasing my programming towards early propulsion, I'm gonna emphasize a rack carry. The other alternative that we have for a unilateral carry would be a waiter's carry. So this is gonna be an overhead carry. Now, what we've done here, as we move the center of gravity upward and it's still inside the base of support. So we're actually starting from a more IR representation moving towards ER. So what the waiters carry provides us is an advantage of emphasizing a later propulsive strategy. So we have each phase of propulsion and we have a unilateral carry that provides us an emphasis of shape change and load to help us remain coherent with our programming. So again, if we're writing programs and let's just say we have a left foot jumper with low force production, what we might consider then is the right suitcase carry because we're going to train more of a middle propulsive representation. This allows them to acquire the concentric orientation of the pelvic outlet that they're going to need to produce force during a jump.

So it will depend on my hip position, like hip flexion position.

OK, I got it. All narrow.

I can imagine. Okay. Yeah.