The percentage of one RM for your dynamic effort bench press falls within a range of 40 to 60 percent with accommodating resistance, so it's not max effort. We do max effort bench presses and we're talking like 85, 90, 95% right, and it's much, much slower. Which means that the amount of external rotation (ER) that I'm actually demonstrating in my max effort bench presses is actually a lot less than my dynamic effort because, one, I can't demonstrate velocity at internal rotation (IR) right because IR slows time down. It literally limits the field in which I can move. Whenever I'm doing IR, I am actually slower than I am with ER because ER expands and that's velocity. IR compresses and that's force production with a sacrifice of the velocity. Now I've got these two demonstrations of ER and IR, which means that because I'm compressed, there is just less movement. If there's less movement, I have a smaller field in which I can move. And because of the forces that are applied, it will always be slower because it's more IR. IR slows things down. ER speeds things up. So if I have something that appears to be a fulcrum, it's just an area that's moving slower than the other part. Case in point: bicycle wheel. The center is the hub, and then the wheel around the outside, and the spokes connect the hub to the wheel. So as the bicycle wheel is spinning, as the bicycle wheel is spinning, the hub is turning slower than the outside. Because if I put a point on the wheel and a point on the hub, they both have to come around at the same point at the same time. So if I'm following one spoke, that spoke goes around based on whatever velocity the wheel is spinning, but the wheel has to spin faster because it's got to cover more distance in the same amount of time. You see it? Okay. The hub is still moving. It's just moving slower. You see it? So if I'm doing a heavy press and somebody says, 'Well, you've got a fulcrum here,' it's just moving slower relative to the extremity that I can visualize.

Yeah, of course.

Yeah.

So by traditional standards, it would be like a posterior tilt and then a little bit of, I think it would be considered internal rotation, which is not correct. It's actually extra rotation because it would be described similarly as it would in the pelvis. The way that the ilium moves in the pelvis, the way the scapula moves over the same. And so that we should call them the same thing. And that's basically what I do.

Okay. I didn't think so. Wow. I'd be like the shortest Q and A call of all time. What's your other question?

That's right.

Okay, guess what happens when you measure somebody on the table?

I've never thought about that.

Probably not, well.

What do you mean? No, you're older than me.

So you'll have this same process as if you were meeting someone for the first time. So whether it be a patient or a new client or a new coach or whatever, it starts with a little bit of rapport and questioning. So you get an idea where they may be as far as their language or their understanding. So the phrase that you always hear is meet them at their story. So if somebody is totally unfamiliar with anything that I've ever talked about, but they do have exposure to anatomy, physiology, etc., I can go speak that language and then bring them towards me. So I might have to use some language that I am against, if you will, and then sort of bring them in my direction. Cause I can speak that language too because I grew up in it. I was forced at gunpoint to learn the muscles in isolation. And I was on a structural reductionist model for a long time just like everybody else is. And so if I can understand that, then that gives me the opportunities to help them come towards me. So that would be the easy way to do it. And that's why it's important for you to understand history. It's like, I poo-poo dead guy anatomy and structural reductionist models and levers and all that kind of stuff, but it's important that you understand that because number one, it gives you the opportunity to do what we just talked about. But number two, it gives you an earned opinion where I can say that this is why I think that's wrong rather than just saying it's wrong because Bill said it's wrong. Is straight plane thinking in human movement kind of like being a flat earth or where the model kind of looks like it works but the more you understand it the more you realize that it's inaccurate?

That's very true, yeah.

OK.

So we're going to look at the two positions of the pelvis from an inhale and exhale standpoint. As we inhale, we externally rotate (ER); as we exhale, we internally rotate (IR). As we move through hip range of motion, we need this relative motion in the pelvis to access full ranges of motion. For example, during early phase hip flexion, we would be in an externally rotated state, which provides extra rotation through the hip. As we move through the middle range, we need to capture internal rotation, so we need to capture the exhaled position of the pelvis. Then, at end-range flexion to achieve compressed hip flexion, we need to recapture the externally rotated and inhaled position of the pelvis. That is our standard framework. Typically, we measure internal and external rotation at 90 degrees of hip flexion, so we must be able to achieve that position to get a normal measurement. This is where posterior considerations come into play. Typically, when we lose internal rotation, we see the anterior aspect of the pelvis getting compressed. This changes the shape and orientation of the pubis and ischium, resulting in lost internal rotation. For example, if someone is biased towards an inhalation strategy (ER bias), they will pick up more external rotation and lose internal rotation. However, if we still have the full excursion of normal hip rotation (around 100 degrees), it means we have some relative motion in the pelvis but with a shape change in the ischium that creates the ER bias, explaining the reduction in hip internal rotation. If we superimpose a superficial compressive strategy in the musculature below the level of the shoulder girdle, we now have a situation where we will lose early external rotation. So this superficial compressive strategy limits the early phase of external rotation, meaning we cannot even get the hip into the position where we would typically measure hip internal rotation. The way to distinguish this posterior compressive strategy from the typical anterior compressive strategy is that we will lose the ability to flex the hip even to the 90-degree angle. This is where we see severely limited straight leg raises, such as 35 to 45 degrees. As we attempt to flex the hip, the pelvis will try to roll away because we no longer have internal rotation available. We lack the relative motion in the pelvis that would allow us to transition from ER to IR to ER, so the system is now locked as one unit. Therefore, the only relative motion available is between the femur and pelvis as a single unit, causing it to turn away or deviate outward before reaching the 90-degree hip angle. That is the differentiator between the superficial strategy and the deeper shape change associated with the ischium position under normal circumstances, where we still have relative motion available.

And then I can't dampen the force through my skull or through my jaw into my neck and into my torso. So if I can't dampen that, then I have to absorb it all here again. You're more likely to get knocked out if you're a mouth breather. So make sure that they can breathe through their nose. And that's kind of a big deal. Another way that the neck gets stabilized under these circumstances is the ability to breathe with your mouth closed and keep your tongue approximated to the roof of the mouth because that creates an anchor for all of these muscles in the neck that do provide stability. So if I am a grappler style fighter and I use my head and my neck for positioning, then I do need to have a high force output in my neck. I need to have those capabilities from a performance standpoint. And so, again, better be a good nose breather, better be able to breathe my tongue on the roof of my mouth, and I do need some element of that cervical strength or force output so I can position and resist the forces that are being applied to it. So we got to find this sweet spot between force output and losses of range of motion. A great way to do this is with loaded carries. A lot of your pressing activities are going to provide you an element of this. So as far as like isolative neck training, I don't think you'd need to do a lot of it other than from a performance related standpoint. And so this is something that you would build into training for say an MMA fighter, a boxer, et cetera. is that, okay, one of the things that I'll steal from Alan Cosgrove that, and this was like 100 million years ago, is that he would train with his mouth guard in and his mouth close to train this nasal breathing under duress. And so I think that's a great strategy. So you might want to start to implement that as part of your strength and conditioning program. So put the mouth guard in if they're doing prowler pushes, loaded carries, rope, pulls, all of those things that are going to produce rotational force outputs. I think that that's going to be the type of neck training that you want to do rather than this this isolated thing like, oh, we got to load the neck directly kind of a stuff because I think you're going to get a ton of that during training. So that's how I would approach it. Connor I hope that's useful for you. Just remember guys that you know Yeah, you need force output. Yeah, you might need a little hypertrophy But but there's secondary consequences that as long as you understand the secondary consequences You're making good decisions then then move forward follow your key performance indicators.

Why does your butt hurt when you sit on a hard chair for a really long time?

But respect the step length so that you accomplish what you intended to accomplish. Have a great Friday. I got neural coffee in hand. We got a workout today. So we're gonna go kill it. Have a great weekend. I'll see you next week.

Yeah.

When we see PNF techniques being used for improving hip flexion, do you think the mechanism of why it's working is less about changing or inhibiting the tonicity of the hamstrings versus changing counter-neutation for where airflow is going.

It was difficult for her to not revert to what she's used to to keep the position. It was cool. Eventually her goal, because of her transition background, was that she wants to be able to kettlebell swing and snatch and that kind of stuff. So hopefully we can get her there.

Yes, and then the second piece was I think our vision evolved. So number one, we hit critical mass in that space. I remember, so you would work Saturdays because you were still in the clinic then. So you would work Saturdays, but I would always come in and train Saturdays. And I'd have, you know, Justin and I would work out together. I just remember there was a Saturday and it's like we were stepping all over each other. Yeah. So it was close. And then the second piece was I think our vision evolved. We wanted to be able to do more. So whether it was large group stuff, whether it was athletic development, you know, in sport performance because we didn't have any turf, we didn't have open space, so we're slave to the weather. And so I think it really was perfect timing because we could move into this space, the other space was empty, you know, it was dirt. So we got to kind of build it out the way that we wanted. So that really set us up for kind of IFAS 2.0 as we deemed it then.

Right. Exactly. I think that's the key. The last phrase I think is the key is you keep it in check. Whereas before we could let the ego take over and say, put five more pounds on the bar without the concern of consequence because we didn't feel anything. And you also have a hit. that doesn't feel anything right now. And so we don't get the normal signals. So we have to rely on this level of maturity and rationality to monitor those things that we can appreciate. So to wrap this concept up then, here's what I would suggest is you and I, and we can do this again if we need to come up with a strategy and say, let's use these three things as your KPIs to monitor over time. You implement whatever it is that you feel comfortable implementing from an exercise standpoint. If you need somebody to help you, you got Kevin to kind of help monitor things if you need that. He's very, very trustworthy and a great human. So whatever it is, but I think that the harder you want to push yourself, the more you need to be better at monitoring. You cannot let it slide because the minute you do that, it'll sneak up on you. And now we're going to have the conversation of, okay, what doc do I need to see this time? And that's the conversation I don't want to have with you.

Right.

Okay. So she's going to be a 40 year old former soccer player with back pain. Is that what you want?

You'll see their back first.

Oh, no. Oh, you've been listening to that. No, they think differently part. They think differently.

Okay.

OK, that's a perfect representation when you say, look at the net. It's like, can they recapture it under the circumstances? And then you're perfectly fine. It's like, all you're doing, either you're looking at this small period, so a workout, a day, two days, three days, or whatever. And then you extrapolate it out. And you say, OK, it's a seven to 10 day measure. And it's like, am I consistently recapturing my KPI within that timeframe? If you're doing that, then you're perfectly fine. Right? You're not, you're not like you're achieving the goal, right? Because you're you're you're getting the exposures that you want. And you're not seeing you're not like at the end of the whatever the the iteration of your programming is at the end of that iteration, that's where you wanna see the outcomes, right? So if I want to hire for it, let's just say it's two weeks that you iterate every two weeks. And you have your KPI every two weeks, it's like, okay, let's just say you're using like a split squat, a toe touch and medicine ball throw for distance. Right. Let's just say you're following those. So you're doing like a, like an upper body power test. And then you got a couple of movement tests. Okay. At the end of the two weeks, where do you stand? OK. Adjust. Right. Yeah. Yeah. OK. Because I mean, you know, if, when you look at broad spectrum activities, like they're, they're going to do things that take certain things away. And then as long as they can recapture it, you're typically fine.

Okay, so if I tip the head back and I have an anteriorly oriented thorax, what's happening in the airway?

Well, actually, even at like 90 degrees, if her lower leg. Yeah. Absolutely.