It stands to reason that only a power lifter would think, 'Yeah, let's use the one that we tow the cars with because we're going to be pulling a lot of stuff away.'

But that seems perfect for this conversation.

Because the IR is coming from the foot to the hip, if you will. Good morning. Happy Wednesday. I have no coffee in hand. And it is perfect. All right. Today is Wednesday. That means that tomorrow is Thursday. That means that tomorrow, 6 a.m., the Coffee and Coaches conference call as usual. Get yourself a cup of coffee. Join us for some Q&A. Great people. Questions are always great. Lots of good information being passed around. A lot of people catching on, which is great as well. So again, please join us. 6 a.m. tomorrow. Link will be on my professional Facebook page just prior to the call. Digging in today's Q&A. Great foundational question from Taya in regards to table tests. So those of you that do measure clients or patients on a table, remember that you're measuring against the surface of the table. So basically what we're doing is we're determining the 4D, if you will, representation of this person on the table. And so as we take our measures, as I would, as I'm fond of saying, these measures are dirty, so there's a lot of movement taking place. And so that's why we need to have understanding of how the ipsilateral measures, for instance, a left tip and left shoulder measures, should be similar in their representation. And when they're not, that helps us determine what shape this person is actually in, knowing full well that they are in the same orientation, but we're measuring against the table. So this is a very useful question for those of you that don't quite understand the dirty table measures, if you will. This goes back to chessboard interpretations and such. So when we see our ERs and our IRs, again, they are representing a physical shape of the individual. So we know where the compressive strategies are. We know where they're capable of expanding because those movements are a little bit more apparent. So again, a tough thing to learn because it takes experience. This is not something that you can just write down and immediately get this requires a little bit of trial and error, some failures and some successes, but you'll get it eventually. Again, this is an experiential type of a situation. So thank you, Taya. Great question. I'm sure it's going to help a lot of people. All right. So we will see you tomorrow morning, 6 a.m. coffee and coaches conference call. Everybody have an outstanding Wednesday. See you tomorrow.

Yeah. When you say full. 40 degrees. Ting, it's probably dirty.

Okay. And then just one part of the question, I just wanted to ask, I have a client that's an archer and is really compressed. So we started doing prone and supine activities, but the thing is that I found out that whatever exercise we did, even if it was hook lying or cross connect, the left upper hamstring was not getting activated to pull the pelvis back. Even when we were doing chopping and she just did some of the chopping on the right, just so I could compare, the left hamstring seemed really soft, like not activated. So I was wondering how or could I get that upper part of the hamstring activated and get that posterior orientation?

But like the minute you put somebody in that position, you say, 'I'm going to coach you a little bit and we'll see if we can handle this position.' And then if you can't get the response that you want, then you take them out of that position and you make it easier. Right. Okay. Make sense. Thank you. Good morning. Happy Wednesday. I have neuro-coffee in hand and it is perfect. All right. Well, today is Wednesday. That means tomorrow is Thursday, which means tomorrow morning at 6 a.m., Coffee and Coaches conference call as usual. Please join us. Grab a cup of coffee. Great Q&A. Great people on these calls. Solving problems. Great, great questions. We've been doing this for almost a hundred weeks in a row. When I started a room, we probably did a few more than that, but so be it. But again, please join us tomorrow morning at 6 a.m. The link will be on my professional Facebook page. Okay, digging into today's Q&A. This is with Alec. This is a really cool call because basically Alec sort of unpacks his brain a little bit in regards to how we move on helical angles. So as I'm fond of saying, you have two strategies to move and one plane to move in, and that's basically what we're talking about when we're talking about moving on helical angles. Your greatest excursion of movement is along your helical angles. We can eliminate the concept of straight planes. It's useful up to a point, but then that model definitely has limits to our understanding of how we actually move. If we can understand how we move primarily in rotations and what we see as resultant straight lines or straight planes become cancellations of those rotations, we are much more effective in our selection of our interventions and we get better outcomes. So thank you, Alec. If you'd like to participate in a 15-minute consultation, please go to askbillhartman@gmail.com. Put '15-minute consultation' in the subject line so I don't delete it. Please include your question in your email. We will arrange that at our mutual convenience. Everybody have an outstanding Wednesday. I will see you tomorrow morning at 6 a.m. for the Coffee and Coaches conference call. As usual, have a great day. So let's take the most extreme narrow representation and the most extreme wide representation. We're going to put them on tables right next to each other. Yep. Okay. Without knowing anything about these people, and you're going to measure traditional shoulder flexion on both of them.

Thanks for being on the call. No, sorry. No more follow ups a lot. No, go ahead.

All the time.

Yes.

Yeah, I'm just trying to picture an exercise that would allow me to do that.

Well, I'll hold the medial elbow stress, right? It's just going to bend everything and then kapow, right? Because again, it's just an expansion strategy in the space. You took a space that was shaped like 90 degrees and you just open it up a little bit and now you got a nerve that can slide all the way around. And that's what they're feeling. It doesn't pop out. It just slides around, you know? So does that help you tell?

All right. That's okay. That's okay.

Yep, yep, yep.

Right. But okay. So do I need to be in a force producing position at any time in a split squat?

Yeah, there you go.

Okay. As you internally rotate, the internal rotation is going to go from your hand to your shoulder.

I cannot, it comes up in the big green J. It's okay.

Yes.

So he has like, he has like more belly weight. Okay, cool.

Yeah, but they're slightly biased. Again, one of the reasons why they're probably really good power lifters is they got to, granted, their differential is not significant from top to bottom, right? Thick in both the thorax and the pelvis, but they got just enough differential that they're going to slide forward more and they're going to ER more. You won't find too many, I don't know, I haven't looked at this in a long time, but visually speaking, I don't think you're going to find too many really good power lifters that are walking around with what would be called a valgus knee.

So that would be mostly incorrect, right? So all you're talking about is turns. You understand that? OK. And then so if somebody is oriented, let's just use the right side. So they're on if we're looking at the right side and they're using orientation on the right side to create the external rotation. that would be a right posterior lower compression. So again, this is like we're making good references here to all the other questions, right? So this was the exact question with his weightlifter. So his weightlifter is actually compressed and posterior lower on the right side. That would require a compensatory ER, okay? On that right side, which means that you have the posterior lower compression there. OK. So if I tried to turn that person to the left, they can face that direction very easily. But if I understand the premise correctly in regards to how someone would behave is they would have gone like this first and then forward, right? So I'm gonna turn like that and then I go forward. And it's like, oh, so that was two moves in one. Now granted, it was on that angle, right? You understand it's unresultant. But it's got two pieces to it. And so under those circumstances, maybe depending on how far forward their center of gravity is, maybe you can make a, you can just turn it into a left hand turn and be successful. OK. But if they're the more forward that they have been pushed their center of gravity goes forward, I might need to pull them back on that right side first, then make the left hand turn, because they need, otherwise they're just, as we would say, turning like a refrigerator, right? Which is, again, I can face that way, but that wouldn't be the turn with relative motion.

Okay. So he's kind of far away from like the end of his ultimate capabilities, right? So at this point, what our primary goal is, is making sure that you are setting him up for say three years from now. So when he's 15, 16, 17, where the loading parameters are really going to be influenced by his physiology. So at this point, what I would say is we want to try to expand his capabilities to whatever it is he is capable of doing. So there are limits. His physical structure is a limitation. whatever it may be at that point in time. So you're seeing some of these IR strategies that they're just force producing strategies. Whether we're looking at a 45 year old accountant that is as an arch that looks like it rests on the ground or a kid that's pushing into the ground, they're doing the same thing, they're pushing into the ground. So he is trying to come up with a force based solution under the circumstance for what you have asked him to do. And so then it's your job. If you want to see the other end of the spectrum, we say, well, what is his capability at the other end? Now you have to select an activity that challenges him to access that. So it would be the difference between like a series of jumps where you know that he's got a time constraint, he's got high force production necessities and such. And then you say, but let's go over and just do a bear crop. totally different other end of the spectrum kind of thing, right? Where he has to physically change the shape of his body to whatever it is within his capabilities. Where I can expose him to the demands of the other end of this so-called spectrum of force production or movement capability, right? And so then that becomes your assessment in regards to, well, what does he have at the other end? How far can he go in this direction? And then if you know this, so let's just say that his physical structure is not one that's going to be the type of person that is going to be demonstrating these high end, you know, mobility capabilities, right? Let's just say that he's gonna be biased towards these competitor strategies to produce force. And again, not a bad thing, athletes do it all the time, okay? But now you know, but now you're gonna say, I might need to do a lot more of this stuff that moves him away from what he is the best at, because if I allow his superpower to take over now, I'm going to give up all of what protects him. Right? And so he's in this train-to-train kind of phase.

Maybe a heels elevated goblet squat.

So everything is, as you're moving, everything has to turn to move. Okay?

We have our feet pointing straight ahead and we're going to aim that cable and press the cable straight forward under these circumstances and in doing so because of the position of the center of gravity towards the posterior heel we're going to actually slow the tibia down under those circumstances. We're also going to create a delay strategy throughout the right side of the axial skeleton, also beneficial to prevent us from translating too quickly over the foot. Now second circumstance, same exercise, we're just going to tweak it a little bit. Now we've got a situation where we might have somebody that's in an earlier representation through the foot and we want to teach them to translate the tibia forward. So now we're going to teach somebody to move the arch downward a little bit more effectively. So we're going to take this high-low cable press and we're going to tweak our foot cues just a little bit. So now I'm going to put pressure through the first metatarsal head and push it towards the lead heel. Under these circumstances, that's going to allow the tibia to translate more quickly over the foot. And we're going to see that arch go down and we'll get people translating much more quickly towards a middle to max propulsion. Now, tweaking the direction of the cable press itself, now we're going to go a little bit cross body. So what we want to do is we just orient somebody on an oblique, just a little bit relative to the cable. So as you press down and forward, you're going to end up aiming for the inside of that lead foot under these circumstances. So again, we're going to push that sickle base forward and that's going to allow us to square it to the front and allows to get through that middle propulsion just a little bit quicker. So again, I love these exercises because they're so versatile. We talked about the versatility of carries yesterday. This is just another one of those activities that's really, really useful when we're trying to create changes, especially through this middle propulsive phase. And I think you'll find it beneficial as well. But just don't forget, pay attention to your foot cues, especially to allow you to control the position of the center of gravity so you can actually create the delay or the advancement forward.

So how do you get into a deep squat? For you to get into a deep squat, you have to have dissension of the pelvic diaphragm to a sufficient degree to access that space.

Yes.

Hang on. Let me try to explain this. They're applying force into the ground. To position the foot and put the force into the ground, I have to have external rotation (ER) to get their internal rotation (IR) to produce force. If I don't have both available, the ground contact is either not going to produce a lot of force and I get too much ER, hamstring strain. Or I get too much IR, right? Heel pain, big toe pain, medial knee pain, hip impingement, low back pain, right? It's a penalty for IR. So here's how much IR you need. Most of the best sprinters that I've measured, and I measured one totally world-class dude, about 15 degrees of hip IR was really good for him. And that's not a lot under average circumstances, but that's how he did it. So again, it's like, I don't know what to tell you for the exact measure. I think the way you're measuring it and your approach is correct. But how much you need? I wish there was a measure for it.

If I can just ask one more about the end game representation of a narrow, posterior compression to the point where you've got bias sort of like the tuberosities on both sides, right by the ischial tuberosities and also sort of just below the sacrum. Where are they in space? So I'm having a little bit of trouble, both visualizing it and strategies to alleviate that.

Bird dog. I'm not sure exactly.