Okay. So anything that does that falls into that category of, oh, that would be desirable.

Don't do that. Don't do that. That'll hurt. Okay. Where is the disk? Where is the disk safest from posterior expansion?

Because that comes first in the sequence.

A plyo step is a step. You're stepping into early on one side and late on the other. Are both of those external rotation representations?

I feel

But on the ground.

No, we get y-axis, which is like toward the plate. Then we get x-axis, which is forward and back, and z-axis.

And I'll know that when I have the ERs normalize.

30 ish. 30 ish IR. Yeah. Okay. Okay. So my question is like when I have these athletes who look sort of similar from the side, but like they present with completely different ranges of motion. So like what's happening there?

If it applies to movement, then it applies to everything. That's the whole premise behind having a representative model of how movement occurs. So absolutely. So when you look at what you just described in most cases, so especially with sprinting, so sprinting is an extremely high force into the ground over a very brief moment in time. So I have to be able to access the position underneath me as I strike the ground. And so especially in sprinters, because the high force is applied downward and they don't have a lot of time, they will tend to have a limited amount of hip internal rotation. So if you have somebody that has magnified internal rotation as a sprinter, that's a lot of anterior orientation. And so the internal rotation that you're actually measuring is the spine turning away from you as you do the measurement for internal rotation. So typically, like a high level sprinter will present with a limitation in hip internal rotation because, again, their ground contact time is very, very small. What you're probably seeing then is because of the anti-orientation that would reduce the amount of external rotation that I have in front of me. And so they have to deviate out to the side. So they would ER orient the hip joints to access some sort of external rotation space. And then they pushed down into the ground by actually turning the entire system down into the ground. You see how that would happen? So if my feet are turned out, I still have to push into the ground, but I don't have hip joint motion. So as I turn my foot towards the ground to make ground contact at max propulsion, I actually have to turn the spine to get the foot down into the ground. That's probably what you're looking at.

Yes.

Okay.

Okay. Okay. I thought it's more over on the left side because you know, I just read something. Both sides are forward. It's just tipped up towards the right side more. Okay. That's where you would lose more extra rotation on the right side than you would on the left side. Cause you said that you have more extra rotation on the left than you do on the right. If that's accurate. If that's accurate. Okay. And so again, all that is is a turn that way. So that's my right. So it's a turn to the right. And then so you have to learn how to capture this turn to the left. Now, depending on how far forward your center of gravity rests over your feet, so the farther forward you are, the more internal rotation you're going to lose on both sides. So that's the determining factor as to what you needed to do first. So if you're tipped up on this diagonal axis to the right and pushed forward, you have to move yourself back first and then you have to teach yourself to turn to the left. And so that might be why some of the activities to to offset the left shift in your squat may be still challenging is that you got to bring yourself backwards first. All right so you have to have excuse me you have to have some internal rotation available to you All right, in in the hip joint. Okay, so we're talking very specifically about where we're going to try to relocate this this interpretation. You are producing interpretation. You're just pushing it into the ground right now. So if we move you back, we're going to get some of that information in the hip, which will allow you to then create the left hand turn. Okay, so your strategy then would be to do activities that move you back so maybe you just do a regular old heels elevated goblet squat first to teach you how to bring your center of gravity backwards. Okay, and then you do a split stance activity with the right foot lead that will push you back on the oblique axis. So again, so you might have multiple strategies that have been superimposed on each other based on where you are. The ultimate answer for you though. Most likely based on your description. Again, if your description is accurate, it's just that you've got a big old right hand turn. You got to get a big old left hand turn to come back. Okay.

So high levels of range of motion actually can be detrimental under these circumstances. If we can steal some range of motion, it allows us greater efficiency. We can put more effort into the lift itself and stay in a groove. Because again, if we create a situation that physically limits our range of motion, then all that energy that we would normally have to use to control the position, we don't have to worry about. Now, there's secondary consequences, which we'll talk about, but for right now, let's talk performance. So what we want to do, regardless of your physical structure, so we talk about narrows and wides, what we want to do is create as much anterior posterior compression as possible because the stronger the exhalation strategy, the greater the force output into the extremities and then the more weight that I can lift. Now there's a subtle difference between wides and narrows. So with the wides you're going to want to emphasize the latissimus dorsi element of this posterior compression. So we're talking about below the level of T8. So we're talking about bilateral symmetrical lifts like barbell rows and lap pull downs being staples for the wide ISAs because what we want to do is we want to create as much compression on that host to your aspect of that rib cage. Because the advantage that the wide ISAs have is that the angles at which the musculature associated with their skeleton like their ribcage and their pelvis is generally more horizontal. Tremendous advantage for force output in things like a bench press or a squat or a deadlift. So if we can compress that lower posterior part of the rib cage, you immediately increase your arch. You immediately increase your compressive strategy. You immediately increase the amount of weight that you can lift. With a narrow, they tend to have greater expansion in the upper back compared to the winds. And so what we want to do is we want to emphasize more of the upper back type of compressive strategies that you would see associated with bilateral symmetrical face pulls, eyes, T's and Y's. Okay, so there's the subtle difference now. They'll still do lap pull downs and they'll still do, they're rowing in a bilateral symmetrical manner but we're talking about emphasis as far as the subtleties between structures. The wides are also going to probably benefit a lot more from doing the back extension type of things or reverse hypers because what they have to do to actually maximize their arching capabilities in the bench press but also to carry over to the other lifts is they have to close the lower posterior aspect of the pelvis as well just like the lower posterior rib cage.

Got it. And then the left begins in overcoming strategy, right?

Yeah.

There you go. Again, it's like, what am I trying to do from an intention standpoint is I need early representation. Then I consider the archetype as to, okay, how do I execute this same exercise for two different groups. If I have a group of athletes, right? Just say you got five guys that you're trying to capture early propulsive strategy. Okay? And three of them are wide, two of them are narrow. I write the same program, but the execution is different. It's like for these two guys, I'm going to use the steeper angle with a shorter stagger. You see where we're going with this? Because they have the ability to produce a tighter turn where my wide guys are doing this really flat movement. They don't have the rotation available to them. So I have to use the flatter angles.

Yeah. I'll be having a worldwide run. Think fast. In terms of what would the region, or I don't know if this has a representation like that, but in terms of the representation of that lower posterior compression, where would that be like up and into the rib cage? Like in kind of this keeps repeating the whole way down, all the way up, whole way down.

So I had a question about how can you manipulate the med ball throwing to achieve different positions. So maybe we can look at it like what do you want to do if you want to achieve an early yielding position? How would you set up the med ball throw? Okay, so that's one of my questions. Would it be different if you wanted to be lower posterior and upper? How would you set it up? Up or what? So let's just say you're going for lower pelvis. So you're looking for the sacrum to mutate, and you're looking for expansion lower posterior.

Just general class, yeah.

Yeah.

No. I'm just stating the obvious for everybody that's going to learn something from your question because this is really good.

At that level of forward.

That's very helpful.

So if we're talking about flexion, we're talking about reaching end range shoulder flexion. To do that, the scapula has to move into a position of inhalation on the posterior aspect of the rib cage. You would have already upwardly rotated the scapula in that position. We're past that point now. As that area expands, it's going to move the medial border of the scapula posteriorly and away from the spine. You had that part away from the spine, correct? Because I have to create a space there. It's what I define as extra rotation. This isn't the traditional definition because I talk about inhalation versus exhalation positions as ER and IR. What we're going to do is create a space in that area. What's included in that is the area of the spine from the middle of the scapula upward, along with the spine turning in that direction. If the spine doesn't turn in that direction, there's no way you'll finish that shoulder flexion measurement. I need space—that posterior space has to expand, which means the scapula will actually tilt back and, again, re-inhale in that position. Does that make sense?

We don't stop them from clenching, they just give them space. And so again, so you're moving the mandible down and forward, which is the opposing strategy, right, to whatever degree. So you're gonna get a reduction in output potentially. The idea would be is that we have to kind of look at this whole thing systemically and say, okay, number one, why are you, The why to whatever degree that we can figure this out because we rarely know why anyway, right? We apply strategies based on probability to produce the outcome. But again, the goal then is to try to give them an alternative to the strategy that they're using that reduces the impact of that strategy to begin with. So it's just like anyone else, if somebody is using a compensatory strategy for internal rotation. So if we were looking at somebody's feet and we said, oh, they have an internal rotation strategy. So they pronate a lot. And if that's creating part of the problem, we would give them some form of orthotic solution to reduce the translation of the tibia over the foot to slow that down. So that reduces the strategy. So you might do something orally to do the same thing. So if I put an orthotic in your mouth, what do you think that is? It's the same thing as putting the orthotic underneath the foot. It's just a strategy that gives them the alternative, right? Allows them to access a broader scope of options, which in many cases, thankfully alleviates the symptoms. Okay.

That's right.

to early propulsion. So this is all of your heels elevated activities after you reorient the pelvis and recapture non-compensatory external rotation, right? So again, so heels elevated front squats, heels elevated squats. And then what I want to do is then I want to rebuild middle propulsion just like I did for those folks with the lower arch. So hopefully that gives you a representation of what you may be looking at. Vic, I hope that gives you a little bit of a strategy to work for work towards and then I hope everybody has a great weekend. I will see you guys next week.

Okay. Now go the other way. So now rotate into the ear and I'm going to make you make a right hand turn, or left hand turns, it's your left leg, right? You see how the spine turns as you move it?

Someone that can pay me.