You get five things in each hour of lecture.

What I would do though, Ryan, is I would also add in a static concentric yielding squat. And so in this position, you're going to teach them how to hold these positions without the box so they're going to teach them to stop the descent themselves. The box squat can definitely train it; there's no question about that. But I think you're right that at some point in time, you're going to want to remove this box and teach them how to control this thing now. We want to go with a concentric yielding squat because we don't want to take the yielding element out of this because we're going to need that for the energy storage and release. If we went with an overcoming concentric static, we would certainly get the concentric orientation, and there might be a reason to do that periodically, but we're not going to get the connective tissue behaviors that we want, which is the yielding action. So now strategy two, let's talk about that emphasis. By sitting down on the box, the guts are going to land on the outlet. We're going to get some yielding action in regards to the pelvic outlet. We're also going to get the yielding action through the skeleton, because as we unload the body onto the box, all the connective tissues are going to expand and store energy. If you start with the reverse band, kind of like you mentioned, I think that's a great idea. Because what that does is it actually slows the descent of the guts. So the guts will fall at whatever rate they will, based on gravity. But we can slow it down by sort of manipulating the force with the reverse band. But we still get the unload on the box. We still get the yield; it's just not as magnified. So this is just like our progressive resistance. So in this case, we're taking some of this loading strategy away and superimpose it back onto them. So eventually, we're going to start to take that band away. But what we don't want to do is increase the delay on the box. So if you've got somebody that you've taken the band away, you want to make sure that the impulse off the box is still as quick as possible. Because the longer they're on the box, remember, we got a timing issue with this vertical jump. We don't want to dampen the energy that we're storing in the yielding action; we want to make sure that we can release it. So now strategy three becomes working on this time constraint. So the seated box jump is a great way to do this because what we're doing is we're training this outlet to remain in the appropriate position based on the box squatting that we've done before. The extremity behavior is going to be very, very similar, so we're going to control how much eccentric orientation that we're getting in the extremities. We're going to maintain our yielding action, but I would say you start with the higher box, and you work on controlling the descent of the pelvic diaphragm, and then you slowly lower the box as much as is required to maximize the vertical jump. Strategy four: now we want to really magnify this time constraint to a significant degree, and so this is where we're going to use something that's going to be much more impulsive. So we're going to use something like a kettlebell squat clean or we're going to use an oscillatory impulse type of squat to really, really narrow this time constraint because we've already trained the position of the pelvic outlets. So we've got our concentric orientation. We want to make sure we maintain our yielding action. Now we want to just cut the amount of time that it takes to make this turnaround so we can maximize the return on investment as far as the yielding action and the release of energy to maximize the vertical jump.

So we're going to train them to produce this forceful exhalation under these circumstances to actually acquire the internal pressures required to produce these high forces and high speeds. And so again, if we're looking at a box squat for instance and we want to teach the impulse off the box squat, we're going to have to teach this brief forceful exhalation strategy because they may not understand it, they may not have it under those circumstances. We might also use it if we're, again, under the same circumstances where we're trying to impose some velocity on top of this to acquire this concentric overcoming. So if we did like a squat clean or something like that, again, we're going to cue these high force brief exhalation strategies to help us produce force, but also to get the tissue behavior that we're trying to acquire. If we're trying to transition somebody from the slower speed strength training to demonstrating high velocity, we want to start to concern ourselves with the timing of the exhalation strategy. So in these circumstances, we're looking for a situation where we're actually producing the highest amount of tension and we're creating the release strategy, which is where we're going to demonstrate our velocity, and then recapturing our tension again. So if we're doing some form of oscillatory impulse activity like a split squat or some form of rotational activity, now we're talking about strategy. Because if we sustain the exhale through these activities, what we're going to see is we're actually going to see a reduction in the amount of velocity that we're going to be able to demonstrate. Because an acceleration strategy is internal rotation. It is force production. And it's a reduction of relative motion. Well, we need this relative motion available to us to demonstrate the velocity. One other thing as a side note is you're probably going to want to reduce the total volume of slower speed strength training under these circumstances because then what you're going to have is you're going to have this interference where in one aspect of training you're producing high forces and you're sustaining this exhalation strategy for an extended period of time and then the other we're trying to shorten that duration and so we've got a little bit of a conflict so just a word to the wise in regards to your programming that you can actually create interference if you don't pay attention to your loads and volumes. And of course you're going to use some form of key performance indicator whether it be some form of jump, sprint or other high velocity activity. It could be just throwing if you're a baseball pitcher. So hopefully that gives you a little bit of a background, a little bit of a framework to work with when we're talking about these exhalation strategies. Again, they can be interference. And we'll see this quite often in the rehab situation.

So what we want to think about then, John, is how does this type of arise? Well, we've got a center of gravity problem, so we've got, I think, axial skeleton. So we got to address that first. We got to make sure that we have enough shape change in the axial skeleton so we can move through this propulsive phase without biasing ourselves towards this overcoming action. So when we talk about this, what we're going to look at is we got to recapture some key performance indicators up into the hip. So we want our non-compensatory internal and external rotations. We want heel to butt flexion at the knee. And what this is for is to make sure that we've got tibial internal rotation. If we don't get the heel to the butt, then we know that we probably still have some orientation into external rotation at that proximal tibia. And so under many circumstances, especially in this late propulsive type of foot, that's what we're gonna see is this ER at the tibia. For those that are more biased towards that flatter arch, that's looking for internal rotation, so we gotta make sure that we recapture that. So again, so we got ER and IR at the hip, we got the tibial rotation back to normal, and then you wanna think about how can I be assured that I can move through this propulsive strategy without the overcoming action, and so we're gonna use sort of like the old knee to the wall test if you want, so flat foot, You want to be able to get the foot about three to four inches away from the wall where they can get knee contact and maintain the calcaneus on the ground. You may have to use some manual techniques under these circumstances to restore some of this tibial stuff, at least to buy you a window of opportunity so you might have to manually rotate that tibia at the knee to recapture the internal rotation. When we talk about activities, so we're going to start to move people back away from these later propulsive strategies. And so this is your heels elevated squats, your front foot heel elevated split squats for those people that are in late. So we want to bring them all the way back to early. If I have somebody that's got the flatter arch, I'm going to one, make sure that I do something to control the position of the arch. So remember that the low arch, allows that tibia to translate forward very, very quickly. I need to slow that down to slow the rate of loading onto those tissues. And so then this might be a shoe type or this might be an orthotic solution.

If I want to create a maximum propulsion or work through the middle propulsive phase of gait, then this is where I'm going to start to use a position that is going to bias me towards internal rotation. So we're going to initiate this a little bit differently. So we're going to make sure that we have hips and shoulders at approximately 90 degrees. So right in that sticking point area that if we were upright and working through a split squat or a squat this would be this orientation. So what we need to recognize is that if we walk faster or if we sprint or at peak forces of throwing or jumping or whatever it might be, this is going to be the strategy that we're going to use. So there's less differentiation in regards to the axial skeleton here. And so everything's going to sort of move as one large block. We still have yielding and overcoming actions. It's just that the orientation is a little bit different in regard to where that expansion strategy is going to take place. So if we're rolling in this internally rotated orientation, the expansion is going to be in the posterior lower aspect of the thorax, posterior lower aspect of the pelvis to help us initiate that roll. And so again, this might be something that would show up eventually in your programming as like a kettlebell arm bar. So ultimately we're going to superimpose some load on this. We're going to get a higher threshold of output and eventually this is going to create a little bit more of a stabilized orientation of the axial skeleton. I hope this helps you a little bit. Don't ever complicate this. Look at it as how you're going to initiate a gait pattern and I think you'll find a solution here. It'll also allow you to eliminate interference. As we're trying to capture certain movement capabilities, we don't want to create interference. Again, your rolls can be consistent with your intended outcomes. Again, hope that answers your question.

Now at the thorax, the scapulae are going to move towards one another to promote compression through the higher force path as you move through the pushup. But at the top, you should see a recovery of that posterior expansion. So we're going to see a fairly strong yielding action in that posterior thorax to help us maintain the compressor force into the ground and to maintain that yield that we need posteriorly. The way that I would look at this is that your scaps should be friends, but they should never meet. We don't wanna see scaps that are compressing against one another. That's gonna be a compensatory strategy to magnify the amount of compression. So let's go ahead and talk about some of these faults that are gonna show up in a lot of the push-ups that you're going to see or attempt to coach. Most of these, these compensatory strategies are to increase a compression strategy or to gain internal rotation. So once again, we're going to see this medial border of the scapulae try to compress against the dorsal rostral thorax. And so if we see a magnification of that, we're going to see the scapulae approximate which is again trying to capture this internally rotated orientation to produce force. Anytime you see an increase in lumbar curve, so if you see somebody that is performing a pushup with traditional extension, what they're trying to do is they're trying to internally rotate into the ground, so they're trying to capture more internal rotation and create some downward force because they can't do it otherwise. Scapular elevation is going to be another common compensatory strategy. This is another attempt to capture internal rotation as is the the humeral position moving away from the body which is going to move it towards more internal rotation. You'll see something as strong as a forward head also trying to create more internal rotation into the ground. So again all these compensatory strategies are somebody that that is incapable maintaining the appropriate ER bias and producing force through this early towards middle propulsive strategy so obvious substitutions then under those circumstances you drop them down to their knees so typical push-up is gonna be somewhere in the general vicinity of 75% of the body weight load on the hand and the bottom position to about 70% of the top. Give or take a few percentage points. If you drop them to their knees, it's gonna be about 60 at the highest load and 50 at the least. And then obviously if that doesn't work, then you can move them to an elevated position where you would do something where you just put a bar in a rack and basically you're just elevating the floor so to speak and reducing the amount of load on the hands. So, Malte, I hope this answers your question for you.

First and foremost, we have to eliminate interference. So the things you're going to want to avoid in training this human being are no toe touch activities and no deep squatting activities. Because of the way that we measured that left hip ER, we know that we're going to get lumbar spine substitutions under those circumstances. So we don't want to use those activities because all he's going to do is give us a lumbar substitution. We're not going to recapture what we want. So what we have to do is actually teach him how to create this left hand turn. So here's the progressions that we want to talk about. Number one, we'll put him on his back. We're going to start in a supine cross connect and we're going to teach him how to start to turn left. We've got the left hip extended. We're going to use the right hip flexion to our advantage. So we bring that knee up. It's going to actually turn us to the left and start our progression. Then we roll them to the left sideline. If he's a wide ISA, this is going to be really advantageous. We get the AP expansion and we start to magnify this left-hand turn. And then finally, we're going to turn them over into prone, and we're going to finish that left-hand turn. Once we get that, we got money, because chances are we're going to get a whole bunch of our stuff back. We're going to start to see the hip IRs come back. We're going to normalize a lot of that hip ER as well. We take him into the gym, so you think about our supine cross-connect. We can convert that into a supine arm bar and eventually turn it into the rolling variation of that as well. Hopefully we can get him up to standing, and we do standing cross-connects under those circumstances to teach him how to manage gravity and hang on to his left hand turn. We can also build in a bunch of sideline, oblique sit activities, driving that right hip forward again, always magnifying the attempt to turn left. We bring him up to his feet. We do a static or stance chopping activity again. We're teaching him to continue to create the yielding action on that posterior left-hand side, get some expansion there and get him turned in into the left. Sideway sled drags to the left is going to help us emphasize that left turn as well. And if you were paying attention to last Friday's video, we're going to put him in a right handed suitcase carry now. Hopefully we've acquired hip flexion under these circumstances and we can start to load a contralateral split squat or even a Jefferson split squat under these circumstances. He's a big dude. We want to give him some load and the Jefferson is a great way to do that.

The byproduct of this though is I'm increasing compression which slows down time, so it increases the duration that I am in this internally rotated, force-producing position. So if by adding my ability to produce force requires that I increase the amount of time that I utilize that, I've now extended this period where I'm producing force, and I actually slowed down where I actually reduced my velocity where I needed velocity. I have now created interference. And so that's when force production can become detrimental. It just simply interferes with our ability to represent that one moment in time where I have this maximum peak force output that has to occur very briefly. So if I was a golfer and I extended the duration of the amount of force that I was trying to put out, I actually slowed down the club head because what I want is I want that peak to be recognized at a very, very brief moment in time that allows the highest possible force production. If I have to reduce the field of external rotation that I have available to me, which is representative of the amount of motion that I need to demonstrate ranges of motion or velocity, if I have to compress that to increase my force production, I have now again created an interference. So bilateral symmetrical exercises are well designed to increase my ability to produce a compressive strategy, which allows me to increase my peak forces at the right time. Hypertrophy is a byproduct of that. Hypertrophy by itself, again, to develop any significant amount of hypertrophy, there's going to be some compressive strategies associated, but it doesn't necessarily mean that it's interference. So again, the way that we figure this stuff out, Andrew, is that we train people. And so we actually have to do things and we determine what is the best course of action. And so we have to have some form of key performance indicator that is going to allow us to determine whether we're on the right path or not. So if I'm trying to improve someone's acceleration, so let's say that I'm measuring their acceleration through a 10 meter sprint from a standing start, I take them into the gym, I train them, I bring them back, and I retest that 10 meter sprint. And if that continues to improve, then my strategy in the weight room is good. And so if I'm using bilateral symmetrical activities to do that, great. But at some point in time, and maybe it happens and maybe it doesn't, at some point in time, it can become interference. The only way that you can tell whether this is going to happen is as you train them. And again, this is why we monitor key performance indicators.

In this case, we might use a reverse band box squat initially to teach them how to manage internal forces more effectively to develop the ability to create concentric orientation in the pelvic diaphragm by reducing internal loads. As we progress this individual through progressive loading from a regular box squat or eventually progressive overload on a barbell, we will eventually move them towards a seated box jump. This allows them to position the pelvis correctly to produce force, orient the pelvic diaphragm to produce greater force, and teach them a more effective exhalation strategy. That is how we raise performance. The model we use to teach this person to create higher force or higher power output is actually the same model we would use for high performers. There is really no difference in how we would apply this. The goal is to create an extensive and coherent model so we don't have to change the model. In fact, if you have to create too many rule changes, you probably have an inferior model.

And so under this circumstance, what I have is a concentric bias on one side, eccentric bias on the other, which is a gradient that's going to move our joint in a direction. But if I cannot concentrically orient the eccentric musculature or eccentrically orient that concentric musculature, I no longer have the fluid shift that is required for me to move this joint effectively. Now I have the same concept that I had with the concentric on concentric. I just have it more localized to one aspect of the joint. So this might be why you see in a knee you see the medial compartment tend to break down a little bit quicker than everything else or you'll see the posterior shoulder break down a little bit quicker than the rest. I also want you to understand that this is going to affect all of your connective tissues. So anytime I put a prolonged pressure or tension on these connective tissues, I'm going to see the same progressive degeneration because I'm reducing blood flow and reducing the nutrients that are getting to those tissues. So this might be why we see the degenerative changes in tendons over time in addition to the arthritic changes. So I want you to keep that in mind as well.

Okay. So there's a couple of ways that you can do this without ever having to measure anything. Number one, you've already recognized the glitch in the lift itself, right? And you've already determined that it's a lack of internal rotation, right?

This is also a situation where I wouldn't want to use like the traditional lower trapezius strengthening or scapular muscle strengthening because all I'm doing is reinforcing the compressive strategy A to P and I'm really not going to impact symptoms. In fact, you're probably going to produce symptoms during the treatment in and of itself. So what we really want to do here, Zach, is we want to start to create expansion from the bottom up. So the lungs fill from the bottom up. So let's think along those lines as far as strategy is concerned. How we're going to approach this from narrows to wides is not a whole lot different. It's just going to be where we're going to start our influence. So if I'm talking about a wide ISA, I'm going to start with dorsal rostral expansion as my primary target. Under these circumstances we've got any number of activities that we're going to utilize to try to expand that dorsal rostral space. Because of where we're trying to influence this, because of the influence of shoulder girdle position I'm going to stay below that 90 degree level of traditional shoulder flexion to start so I can drive the expansion posteriorly and then again work my way up. If I'm progressing a wide after the dorsal rostral expansion, now I'm going to go after pump handle. But with the narrows, I'm probably going to start with these pump handle activities. So now I am moving the shoulder towards that 90 degrees of flexion. So I've got quadruped activities that I could start with. My arm bar progressions, I can also start with. The cool thing about the arm bar progressions is that I can probably start to superimpose some of the neck range of motion on top of that as long as I'm not reproducing symptoms under those circumstances. Now, if I have limitations that are below the clavicle, then I may not need to go any farther and this might be my solution. However, if I start to see symptoms above where I am getting the neck pain, the headaches that are associated with this, now I definitely have to go after my upper dorsal rostral expansion because I need in-range shoulder flexion and I need lower cervical rotation to the affected side. So under these circumstances what we would look at when I have this upper DR compression is I have a scenario where I cannot get into an early propulsive strategy. And so that's what these activities are going to be driven towards. So again, I can start to use my arm bar progressions with cervical rotation. If you're a kettlebell get up guide, go do the get up to elbow and then drive the shoulder rotation and cervical rotation simultaneously just like you do with the arm bar superimposed and breathing on top of that. And you get a nice big bang exercise just in FYI.

You can still use your confirming apple test to identify whether you've got a hand that can pronate or whether it's supinated. And then you make your solutions from there. So Brayden Fiscio, I hope that answers your question. If it doesn't, please go to askbillharmonetgmail.com, askbillharmonetgmail.com, and I will see you guys tomorrow. Good morning. Happy Tuesday. I have neuro coffee in hand and it is perfect. I'm in a great mood. I got to talk to somebody yesterday that I haven't talked to in what seems like forever. Picked up right where we left off. It was a great conversation. So I'm thrilled. You know who you are. I was thrilled to see you. And I'm looking forward to the next call. We are going to make sure that we follow up. So if you've got a friend that you haven't talked to in a while and that you miss and you just haven't talked to them, go ahead and give them a call. Man, that was fun. Anyway. Let's dig into Tuesday's Q&A. We've got to get rolling here. This one comes from Brian and Brian says, would one always want to try to buy us more mid four foot and big toe loading versus outer heel loading during the entire range of motion during a split squat if the goal is to promote improved hip and pelvic external rotation. And then he follows up with a second. we always want to use an Ipsilaro load as well to achieve the same goal. So Brian, this is a really good question because we're going to be talking about biases, which you know that I am. I'm a big fan of, but let's go through some of the foot mechanics stuff just as a quickie review. and then we'll kind of show why we probably want to combo up with a little bit different strategy than what you're offering, okay? So if we look at the foot, okay, remember we got our three rockers as is commonly described. So we've got a heel rocker and that gets us from ground contact to this early position. We've got ankle rocker which takes us from this ER position to IR position so the arch comes down and then we've got a late propulsive strategy which is the toe rocker which brings us back to this ER position okay so we go ER IR ER as is commonly found in almost every motion that that we talk about What you brought up was queuing lateral heel contact throughout the split squat. I understand where you're going with this, but there's a couple things that we have to understand about these split mechanics as we come into this early propulsive strategy. We've got tibial ER, we've got traditionally a supinated foot, so we've got ER through the system. We've got first and fifth met heads down. We've got a calcaneus on the ground in this early position. One of the things we want to understand is that the deep posterior compartment of the calf, so the Tom Dick and Harry, so we've got tibialis posterior, we've got flexor houses longest, and then we've got flexor digitorum longest. Posteriorly comes down around the medial ankle, so that muscle, that group of muscles is going to be concentrically oriented, but it's also going to be using an overcoming strategy at heel contact, but then this becomes a yielding strategy as the foot comes down to the ground. The reason we want a yielding strategy is because we want to distribute load through the tissue. So we have to create a yielding strategy so we have energy storage for the energy release. And so the yielding strategy is going to be through the bone, through the connective tissues, and through the musculature itself, where the connective tissues lie. And if we don't have that, then something's going to have to sort of take up the slack. So if I cue lateral heel throughout, what I'm going to do is I'm going to promote a strategy that maintains a concentric overcoming action throughout the excursion of the exercise. Maybe there's a circumstance that you might want that, but under most circumstances we don't want that. So here's where that shows up in the real world. When you get your runner that comes in with a posterior tibial stress syndrome or chin spritz or whatever you want to call it, they're typically using a concentric overcoming strategy. as they run. And so the bone then becomes the the only source where we're getting any significant yielding strategy. And so that's why you get tibial stress. This is what the end game is your your tibial stress fractures. And so what we want to do is we want to teach people to distribute those loads for energy storage and release in a much more efficient manner. So Brian what I would do is I would take your little heel wedge or something like that, and I would be working the front foot in this heel's elevated position because what this does, it's gonna bias us towards that early propulsive strategy without altering the foot mechanics, and so we can still get our concentric yielding strategy. We're just biasing ourselves back towards that extra rotation element of the full propulsive excursion. So now let's move to the pelvis. Let's talk about the pelvis orientation because we can create that bias as well. And so I'm going to hold the pelvis in this orientation so you can kind of see this. So real quick. So remember early phase ER bias, middle phase IR bias. So when we're talking about a split squat, we're moving through rather ER to IR and then back to ER. And if we're talking about the lead foot. So what we can do though is we can bias this lead foot towards more extirotation, more entirotation. we're gonna go ER to IR under every circumstance. But again, we can create a little bit of a bias. And so what I can do is I can position the ilium in the sacrum in a little bit more of a bias. So what I'm gonna do is I'm gonna create this yielding strategy at the base of the sacrum here and I'm gonna be ERing this ilium. And so what this would look like would be to project the knee forward In this split squat so before I even lower myself into the split squat I'm going to create a stronger bias towards ER and then as I descend I'm going to get less IR as I go down through that that middle range excursion towards what we would consider 90 degrees of hip flexion So right away I get to bias it if I wanted to do the opposite what I would do is I would shift backwards and I would create a a little bit more of a bias towards internal rotation. And then as I go down into the excursion, I get more internal rotation as I approach 90 degrees of hip flexion. So this is just your typical hip shifting kind of a bias that you would be using. But the cool thing about this is the load position now that you mentioned is also an influence. So what I can do is I can take the contralateral loading and I can I can bias it towards internal rotation. So I create those same hip mechanics that I just showed you to bias towards internal rotation to lower myself into the split squat. If I use the ipsilateral load, I create the hip bias towards extra rotation. Now here's the question mark. It's like, what are you trying to achieve? Are you trying to improve my ability to maintain extra rotation? So under those circumstances, I create the hip mechanics that are biased towards extra rotation, and I use the epsilon load. It makes it easier to acquire those range of motion mechanics. However at some point in time what I may want to do is challenge that and actually produce force into extra rotation under those circumstances. I'll bias it towards the internal rotation mechanics so I have to push myself up and out of those internal rotation mechanics to create more external rotation. So Brian this is a great question, very very useful. Just keep in mind that All we're doing is creating biases. Internal external rotation are superimposed. And so, again, it's like how we start is going to influence how we move through that middle excursion and then how we end. Thanks again, Brian, for the question. If you have any more questions, go to askbillhartman at gmail.com, askbillhartman at gmail.com, and I will see you guys tomorrow. Tennis elbow is not just for tennis players. Good morning. Happy Wednesday. I have neuro-coffee in hand and it is perfect. All right. Great Wednesday, gonna be busy. We gotta dig right into today's Q&A. And it is from Jared2Rs10. Jared says, hi Bill. Hi Jared. Thanks for all the information you post. Most welcome. I saw the video you posted about risk positions and was wondering if you have any solutions for something like tennis elbow. It seems like elbow position would be something to be concerned about asking for a friend. Well Jared, let's see if we can help your friend a little bit. The first thing we want to ask when we're talking about lateral elbow pain, so unfortunately it gets branded as tennis elbow for some reason, not really sure where that came from, other than the fact that tennis players do experience this, but anybody can. You'll see it in the weight room quite a bit as well. But ultimately what we're dealing with is a situation where we have too much pressure or attention in one place and then that's going to result in a pain experience. So it is an elbow result. It's typically not an elbow problem, although you can identify changes there that sort of take the blame a lot of times for why we do have pain. But we want to think about orientation of the elbow as a possible influencer and then as also as a possible solution. So we think like shoulder bones connect to the arm bone, arm bones connect to the elbow bone kind of a thing, but all of that is attached to the axial skeleton as well. And so we want to make sure that we have full adaptability through the axial skeleton, then we have full adaptability at the shoulder, elbow, hand, wrist, etc. And so if we don't have that full adaptability, approximately, then we're going to have to create some sort of compensatory strategy distally now. Let's talk about this elbow a little more specifically as far as why we might see this lateral elbow situation. If we think about any activity that's going to drive shoulder extra rotation and elbow extension at the same time. I think one of the reasons why we can brand this as a tennis elbow thing is because if you're hitting a backhand, I need a pretty strong elbow extension and I'm driving shoulder extra rotation at the same time. A little thing to remember about triceps. Triceps is branded as this elbow extender, which it is technically speaking, but it's a twister. Remember, everything moves on a helical angle. The elbow joint moves on a helical angle. Triceps is a twister. The cool thing about triceps is that it can actually assist with that shoulder extra rotation. If I'm driving anything with a strong shoulder extra rotation and elbow extension at the same time, what I'm going to do is I'm going to get a medial Post-ear, medial, compressive strategy above the elbows.

To the connective tissues, including the skeleton, which is very, very important, especially for your big strong power lifters or your offensive linemen, etc., that need these high force components where we need to load the skeleton and release that energy for the highest forces possible. And so when we de-load to the box, that's how we can direct the load towards very specific elements of the connective tissue system. And so we get a yielding strategy through the skeleton. Now we got to really be careful with loads as far as how we're doing this. And so this is one of the reasons why you might see the difference in the loading strategies for box squats depending on the qualification of a lifter. And so a less qualified lifter will use a higher percentage of their 1RM in a box squat to create this yielding strategy because they need more energy, a certain amount of energy I should say, to deform the skeleton. And so it's just a higher percentage of their one rep max. And as you get stronger and stronger and stronger that percentage drops because I only need so much load to deform the skeleton. If I load too much, I deform the skeleton too much, I create too much of a yielding strategy and then don't get any recoil off the box and so I lose that element of explosiveness where I can store a lot of energy but I can't release it unless I use the optimal load. That's why you see the percentages going down. So again, for a less qualified lifter maybe it's 70% of one rep max on the box squat. For a very high qualified lifter it might be 45 to 55 percent of 1RM. I would go to Louis Simmons' West Side articles on this, because again, a brilliant strategy. They did it through observation. But I think that we can actually look at this through the connective tissue behaviors as far as strategy is concerned. So I hope that gives you a little bit of information or a little bit of an understanding about this yielding and overcoming action in regards to the connective tissues.

between the femurs, you're moving it forward between the femurs and to get into that position I actually have to re-ER the hip and so instead of driving forces into the ground through this middle propulsive foot what we end up with is this ER position throughout the system and then we have to promote some form of substitution. So if you were to do like a glute bridge or hip thrust or something like that you see somebody's knees going out rather aggressively at this end range of hip extension, understand that you're actually promoting this concentric orientation in this posterior lower. Now, if that's what you desire, then more power to you. I just want you to understand that what you're actually doing. So, now how do we manage this thing? Okay, so go back to last week. Look at the narrow ISA end game video. There's a series of strategies that will help you alleviate some of this concentric orientation that you're dealing with in the posterior lower pelvis and thorax. Now, we can also use some of our split squat variations. So if you use a contralaterally loaded split squat, so contralateral to the front leg side, what this is actually going to allow you to do, it's actually going to allow you to more easily move that lead hip into internal rotation. Now, when you come out of this, because of the loading strategy, you're actually going to overload the extra rotation moment as you come out, which is concentric orientation. But if you hang on to the middle propulsive foot, so big toe, first met head, medial heel on the ground, you're actually gonna teach them how to maintain the IR bias under load. So you're actually gonna teach them how to capture this middle propulsive strategy. Once you can do that, then you want to superimpose some velocity on top of it because we're talking about a very dynamic explosive type of propulsive exercise like a kettlebell swing. And so we have to superimpose velocity. Otherwise, they're going to fall back into the old strategy of trying to substitute with spinal extension. We don't really want that. And so what you can do is use a split variation of your kettlebell swing. So this is a swing that's on a diagonal from the split stance. And so again, we're using the same strategy we just used in the split squat to capture the IR and then maintain the propulsive, the middle propulsive foot on the ER.

Now the cool thing is that you still got some deficit in your measures that are going to point us in the right direction. Just make sure you're getting more reliable with yourself. So let's go through this step-wise. We've got some anterior rotation. Gotta take care of that first. Bringing that back is going to help us recapture our external rotation measures. Now, just a quick reminder, because we're dealing with a narrow ISA: if you try to reorient the pelvis from an anterior orientation to posterior orientation, chances are you're going to have somebody that's going to try to clinch that lower aspect of the posterior lower part of the pelvis. They're going to try to concentrate on that as they posteriorly orient. So what you're gonna wanna do is induce a little bit of internal rotation with that. And because of the orientation on the oblique axis, we have to push back into the left at the same time. So what we need is a right overcoming action on that right side. So we're going to drive right propulsion as we reorient the pelvis and try to kill two birds with one stone. So it's going to look like this. I like to put people in hook lying and then drive the right propulsive strategy again at the same time. That's very rehab-ish. So ultimately what we want to be able to do is get this person standing up and into a split squat with the right foot forward orientation to help push back into the left. But we might have to construct this. Again, you're dealing with somebody in pain. They may not be able to manage gravity all that well, but we can start to look at this from that perspective of the split squat, but we can put them on our left side. So we want to be left side heavy under all of these circumstances. So you can hear me say that a lot as we organize the exercises. So we put them on left side heavy and we start to put them in the split squat orientation so we can drive that right propulsive strategy and start to recapture the hip rotations that we've lost. As we drive that right propulsion, it's going to help us push back into the left with the right side, we capture ER, and then we lower them into the split squat orientation which is going to capture the IR. Again, start them on the left side line, or as we would say, left side heavy, right foot pushing back. Once we recapture our hip ER and IR on the table, we want to go ahead and stand them up. So we're going to have that same orientation, right foot forward, split squat orientation, and be pushing back into the left with that right side. We'll start with an ipsolateral loaded split squat. What the ipsolateral load is going to allow us to do is make it easier for us to come out and maintain that ER orientation because if we lose the ER in that right hip, we have no place to superimpose our IR. Once you can consistently recapture your external rotation of that right hip, we're going to move to the contralaterally loaded split squat which is going to push us into the split squat in IR. So now we're going to capture the IR there and then we're going to have to push out against the resistance and maintain our ability to control the pelvis and hang on to our externally rotated position. You can also use a right foot front foot elevated right propulsive split squat. Here, you're actually reaching forward with the right side, creating an overcoming action on the right side by biasing that right side lead. What that does is teach us to go through the middle propulsive phase, hanging onto the ER, and then we can superimpose the IR on top of it. Once we can become more dynamic, we can shift to a backwards sled drag with a left handle only stepping back with the left foot only. Again, it's teaching us to push backwards and to the left with that right foot. Once we do that we can move to playing in this middle propulsive area so we get normal middle propulsive capabilities, and then the sled drag becomes the crossover sled drag because that's playing in middle propulsion all day every day. We can go right suitcase carries to help us maintain some measure of IR, and then hopefully we can just restore all of our normal dynamics and build out variations from there. You might have to consistently apply a little bit of this in the early phases of training just to make sure that they're maintaining their capabilities of hanging on to that extra rotation and pelvic orientation on the right side, but in general, this should move you towards a solution.

So I might end up using something like a hook-lying activity under these circumstances to reduce that posterior lower strategy, knowing full well that if I stood them up, I have pain as interference, I have concentric muscle activity as interference. In the non-painful world, what you're gonna want to try to do is strategize them into the highest level of performance where they can still be successful. Let's just say that I worked somebody through multiple phases of interventions. I've reacquired the ability to stand effectively. And now I want to reintroduce a concentric strategy in that left posterior hip, but I need them to be able to control and manage it under those circumstances. Now maybe I start to introduce this with the backwards sled drag. So what the backwards sled drag will ask me to do is it allows me to grade the load on that concentric strategy. But as I move into the yielding strategy, the yielding strategy is entirely unloaded as I step backwards into that yielding strategy, so that might be a better way for me to start to reintroduce that. So as you can see, all of these activities can support the goal of acquiring the yielding strategy, but there are nuances associated with each one of those depending on what my findings are. And so that's why the representative model becomes so important. That's why following a process becomes so important. But ultimately, it's the investment in the repetitions. And when I say repetitions, I'm talking about experience here for you to gain the knowledge to understand the nuances of your interventions, to understand the subtleties of the presentations that your patients or clients bring to you. And then you can understand the secondary consequences. So let's mix this down into some simple rules. I have to understand what my starting conditions are on the representation that my client is bringing to me. So that is my archetypes. I have to recognize the strategy that they're presenting. And they also need to understand the strategy that I'm going to utilize to try to intervene to make the changes that are desired. And so that requires that I understand the nuances of the presentations, the nuances of the interventions that I'm going to be utilizing, so I need to understand where I would have secondary consequences that might actually be interference. Then it just comes down to my experimentation where I intervene, I observe what that outcome is, and then I intervene again. And so this is my repeated process until goals are achieved.

In a nutshell, max velocity is not demonstrated in IR, but the forces that are producing the velocity are created and produced in IR. We must look at where the force is produced and where the velocity is demonstrated. We can view this as a continuum of activity, following the universal principle of expansion to compression to expansion. This is why we have extra rotation at either end, leading to the greatest compressive strategy, which is internal rotation. As time moves forward, the midpoint represents maximum force production, also called max propulsion in human movement. Max velocity is actually demonstrated at the external rotation phase. For high-speed movements, such as a baseball pitcher throwing at 8,000 degrees per second, the arm moves at the highest velocity we can create. To achieve this, there must be a singular moment of maximum force production. If the duration of force production is extended, the movement slows down, dampening the strategy and preventing achievement of maximum external rotation and thus maximum velocity. This principle determines how strong an individual needs to be: maximize force production without compromising the range of external rotation where maximum velocity is demonstrated. If strength training in internal rotation improves performance to the point where external rotation is sacrificed, maximum velocity decreases. However, if an individual has low force production but ample external rotation, aggressive strength training may still allow for maximum velocity production, a rare but advantageous scenario, especially in sports like baseball or tennis where athletes already have significant velocity. The key is careful programming of internal rotation max propulsive strategies to maintain maximum external rotation and thus maximum velocity. This concept applies to various movements, such as martial arts kicks or punches, where force is produced centrally and expressed in external rotation.

From a logical standpoint, we will have limitations in internal and external rotation under these circumstances due to the loss of gradient, but we probably have some range of external rotation available, assuming we are still capable of moving through space to some degree. These will be our lower ranges of what we would consider traditional flexion. So, as you stated, that zero to 60 kind of range is where we're going to have to start to work. And so it stands to reason, if that's the range that we have available to us, this is what we're going to try to access and then we're going to try to regain some expansion under those circumstances. So that's going to be an ER bias as well. Step one as we go through this process: eliminate interference. Anything that reinforces the compressive strategy will become interference for us when we're trying to recapture the segmental movement you're speaking of. So, things like, they would classify this as horizontal pressing or probably going to be interference. Anything that's high force output that requires that I use a breath hold is going to be interference because it's reinforcing our compressive strategy. And again, if we're trying to restore gradients, we just can't have that. So again, we're going to move towards that lower end of external rotation. To capture more of that external rotation or to move us towards the internal rotation capabilities—which is further up the chain, so to speak, in regards to the range of motion—we may have to get you off your feet. What we have to do is we have to gain eccentric orientation of a musculature that's interfering with our ability to move. To do that, we have to reduce the forces. So sometimes we actually have to reduce the force of gravity to do that, and so we take you off your feet—that reduces the internal forces that we produce ourselves and it reduces the external forces that are associated with gravity. So under those circumstances, sideline activities, gentle rolling activities are great ways to start to reshape the thorax and the pelvis, as well as just taking advantage of the change of the direction of gravity to promote that anterior-posterior expansion that we need to gain eccentric orientation and start to recapture some of these ranges of motion and allow us to reorient the scapula and the ilium.

This is one of the reasons why this half kneeling position is so important is because it's going to transfer to all of my split stance activities. If I cannot capture the maximum propulsive position in half kneeling, the chances of me capturing it in a split stance are minimal. Keep in mind there are some clients that are not qualified to be in half kneeling, nor are they qualified for split stance activities. Your goal under those circumstances is to recapture the intentional anterior and posterior orientation of the pelvis. This assures that I can maintain position of the ischial tuberosity relative to the femur, which gives me the capacity to restore relative positions within the pelvis.

based on the interventions that we're going to utilize. So again, principle-based approach, pick your interventions wisely and then monitor the outcomes. It's not about success or failure. It's about determining what the next logical step is.

We want to achieve an effective exhalation. So first and foremost, we've got to get the ISA to move. We need a dynamic ISA. So that means that the diaphragm is now able to move from its compensatory concentric orientation to a normal eccentric orientation. So that's what an effective exhalation is. And this is representative of an ISA that will move. And so when we do our ISA test, just look at the YouTube video that I have posted. When you do your ISA test we should restore dynamic movement of that and then you should also see a restoration of some of your extremity motion. If we need shape change to promote this dynamic ISA, so Fred here is a really good representation because he's pretty wide and he's also flat front to back, so if you got somebody that looks like that, you might need to do some form of axial rolling. So again, arm bars come back onto the table, sideline activities to help promote this anterior posterior expansion. So we're going to take advantage of gravity to help us expand this thorax anterior to posterior. If we're assuming that we don't have this posterior lower compression that I was talking about before, so this would be concentric orientation below the level of trochanter, we've immediately got that 0 to 60 range that's available to us in the thorax and in the pelvis. So we can start to do reaches within that range. We can work on dorsal rostral expansion activities within that range. We can even go into the gym. We can do some staggered stance high to low cable pressing and some limited range chopping variations that will allow us to create the posterior expansion to achieve the normal non-compensatory inhalation strategy. We've got oblique sitting that we can use. So that's a nice unilateral activity that's going to help promote the shape change through the thorax. And then we can even move forward towards like a heels elevated split squat variation. Again, as we get into higher level activities. Now, if we have normal internal rotations, that immediately buys us 60 more degrees of activity. So now we've got reaches up to 120 degrees and we've got full depth almost on all of our split stance activity. So now we have upward reaches. So we have pullover variations that are on the table. We've got straight arm cable pulldown variations and even a downward dog if you can get to that. We've got full range chops now available to us, and we can add the cable lifts back in without worrying about having a compensatory strategy. So again, when you think about strategies, we need a dynamic ISA to make sure that we've got our availability of that full diaphragm excursion so we can now get an effective exhalation and a normal inhalation without any compensatory strategies.

Now, if you maintain adduction internal rotation during that, then you're actually going to open up this pelvic outlet rather than compress it. And so some of the activities that you might need to do, if you're dealing with somebody with a painful situation or a lot of limitation or not a lot of movement experience, then maybe start them in a hook lying position, but you're going to have to put something between their knees to help maintain the internal rotation moment at the hip prior to trying to create that reduction in the anterior orientation. From there, if you can bring them to their feet, then you're going to use partial squat variations which I just love to death. So this might be some sort of a supported squat so they're going to hold on to an upright and you're going to move them through a partial squat again maintaining the adduction internal rotation. We could use a TRX squat variation here, but always maintaining the hip internal rotation. From there, you want to build them downward so they can get to a parallel squat without a compensatory strategy. So you'll have to monitor the internal and external rotation of the hip after you do these activities to make sure that you are recapturing position. So once you can maintain internal and external rotation, now you take them out into the gym and now we're to half kneeling variations, we're in split squat variations, we're able to do step ups with cross connects and then that can move towards something even more dynamic if we've got an athlete in this situation or we're moving towards A marches with cross connects forwards and backwards, A skips, etc. And so we're moving towards a very, very dynamic situation there. But again, I think that it's the way you start this that's going to be most important for you, Brian, is to make sure you maintain the adduction internal rotation. But again, I think your foundational strategy is right on.

So now I can start to capture these relative motions from the ground up. And then I eventually progress to increasing the load over the front foot if you will. to allow them to learn how to maintain their ability to capture these relative motions under heavier loads, higher forces, etc.

So if we have a difference in the straight leg raise, then we have a difference in the problem. So again, the right straight leg raise greater would be a posterior lower compression on the left, a left straight leg raise greater, and you got a right oblique tilt. Okay? So if the right straight leg raise is greater, what you need to do is delay the left propulsion, but you're going to start. If you're in sort of like a rehab-ish mode, you're going to start in right-side-lying activities or an offset quadruped. It's going to be a great place for you to start because you've got to delay this propulsive strategy on the left side. When you go into the gym, then what I want you to do is I want you to start with a left foot forward split squat orientation. So we've got to get relative motions and we have to delay the propulsive strategy. So we're going to use a hip shift. So we're going to push this left hip backwards in that split stance position. You can then go into a right to left half kneeling cable chop with the right knee down. As far as carry activities, you could do a left rack carry, which is going to help delay that left propulsive strategy. Then you want to use a backward sled drag as conditioning, which will allow you to emphasize this posterior hip shift. Now, if the left straight leg raise is greater, so remember the left straight leg is greater, you got an oblique tilt, so we got to use the right side to push back and to the left to reorient this pelvis. So now, left side, side-lying activities with a right propulsive strategy are where you're going to want to go from a rehab standpoint and then when you go to the gym, we're going to do half kneeling activities or a split stance activity with the right knee up, left knee down. I like to use like a, like a Palov split squat or something like that. You're going to do a right to left, a split stance, side split stance, cable chop, left suitcase carry under these circumstances. Again, because what we need to do is we have to create this a stronger right propulsive phase and the suitcase carry on the left is going to do that. And then you're gonna use a crossover sled drag instead of the straight posterior sled drag, because again, we wanna create this stronger, right propulsive strategy to offset the oblique axis. So Javi, I hope that gives you some ideas about what you're looking at and a way to diagnose what you're looking at, and then some strategies in the gym.

So you can actually progress them towards those type of activities and then eventually bring them up to stand and start driving some hip extension that way. So something as simple as say a right foot step up will promote the left hip extension on the support side leg as you're stepping up. So things like that will be a great diagnostic for you to pay attention to as your as your client progresses now. So let's take away some of the interference that's going on here as well. So this person is not going to be a back squatter and you're going to take away hinging activities temporarily because the chances of recapturing that ischial tuberosity position during a hinge is going to be very, very difficult because she's already having trouble. She's demonstrating trouble with that already. The back squats going to just increase the amount of posterior compression you've got. So we want to eliminate that. Now, what we can do, though, is start to use some front-loaded squatting activities, like exert your squats on the table, goblet squats on the table, but what I would do is elevate the heels. What we want to do is we want to move her back. towards this early propulsive strategy where we're going to reduce the pressure on the sacral base. When you put it into split activities, I would elevate the front leg. Again, I want to reduce the amount of load on that front leg and I want to promote that posterior expansion and the front foot elevates split squat is a great way to do that. I would also refer you to the offset squatting activity with the heel elevated. I got a video on YouTube for the left shift, so that is also on the table. Once you start to see the straight leg raise normalize and hip external rotation starts to improve, now you can start to reintroduce some hinging activities, but I would start with a camper and you'd then live with the heel elevated. Again, what I want to do is I want to reintroduce these activities where she has to now control that ischial tuberosity relative to the femur, but I want to keep her back towards a position that will reduce the sacral base compression. When it comes time to reintroduce the bilateral symmetrical activities like those like a Romanian deadlift or anything that falls into that category. Doria would use a snatch grip RDL as a reintroducing activity. The starting position, because of the snatch grip, actually reduces the likelihood of getting that sick work-based pressure that you would typically have used, like something that would bring the hands in. and create a compression in the upper dorsal, rostral area.

Regardless of where you are, you want to try to remain the student. You're not stuck at your level of qualification. You're not stuck with your current level of capabilities. But you must deepen your understanding. You must gain knowledge and you must gain experience. There's a great story about Kirk Hammett. If you're a Metallica fan, you know who Kirk is. He's a guitar player for Metallica. When he first joined Metallica, he thought he wasn't good enough. So think about this. Arguably at the time one of the most popular rock bands in the world, he's the lead guitar player and he doesn't think he's good enough. So what he did is he hired Joe Satriani who was another amazing guitar player as his teacher. And so Joe challenged Kirk to actually get better. So we all have to go there. Regardless of our level, we must always try to remain a student. That's one of the reasons why Mike Robertson and I have IFAS universities. So we're trying to help pros get to the next level. We're trying to improve all of their understanding, their capabilities, and their ability to execute. It's why I work with mentees all over the world. Really, it's kind of weird that the internet made the world a small place. So I'm apparently now very popular in Europe, which is kind of fun. But again, that's why I work with those people one-on-one. It's that they're already experienced. They already have some capabilities and they want to get better. Another great example is Austin, who was just recently my iFAST fellow in the Purple Room, and he was also a gym intern. So he truly humbled himself. He said, I wasn't good enough. I wasn't confident in these certain areas. And so he took it upon himself to find ways to make himself better by going through our internship programs. Again, understand who you are, have some self-awareness, recognize what your strengths are, and emphasize those. Only work within those realms where you feel the greatest level of confidence and experience, the greatest level of success. But don't rest on your laurels. You can always get better. You can always expand what those capabilities are and eventually work with a much broader clientele. That should be what guides you in your process, whether we're talking about online assessments or assessments in person.

So let's just say that if we look at video, we're going to say that the left hip is the affected hip that we're trying to influence. We're trying to move that hip towards an earlier phase of propulsion. I'm going to put the weight on the contralateral side. This is going to allow me to use the weight to create the reorientation. I'm actually turning my thorax into the left side. I'm actually turning the sacrum to the left side by putting the weight on the contralateral side. That's going to push me back towards my left back pocket. So now I have a bias from the ground up. So I bias myself into early. And I've turned myself into the left side. So now I've really reoriented that sacrum. So the couple of cues that you might wanna remember is make sure that you're inhaled before you descend and make sure you're exhaling up from the bottom. So again, we're gonna try to reinforce this nutation with the exhalation from the ground up. If I am early biased, so this is gonna be the person that has decent hip flexion, decent straight leg raise and can probably squat to parallel, I'm gonna flip flop that foot orientation. So I'm gonna put the toes up and the heel down and what that's gonna do, it's gonna move that tibia forward into that later stage of the middle propulsive phase of gait. Or wherever I may need to utilize that for my hinging activities. And so now I've got that ground up influence and again because I want to reorient that sacrum I'm going to keep the the weight on the contralateral side as you can see hopefully in this video here if I'm technically sound enough to to put the video in the right place. So now when do we switch the weight over to the to the ipsilateral side or the same side as as the affected hip if you will? Under those circumstances this will be after I've recaptured the hip range of motion deficits that I was trying to reacquire. So in this case, I'm going to see an improvement in my hip flexion, my straight leg raise, my squat, and I'm going to recapture the internal rotation through that middle, that full middle propulsive base. But if I look at the opposite hip now, so we were talking about the left hip before, we're going to talk about the right hip now. If I'm missing internal rotation in the opposite hip, in this case, the right hip, now I'm going to flip flop the way to the ipsilateral side. Reason being is I want to push with that opposite side back into the left hip to actually delay the propulsive strategies that I have just reacquired on this left side. What this is going to do is it's going to restore my right hip external rotation. If I have a deficit in external rotation on the opposite hip, that's how I know when to switch the weight over to the ipsilateral side. Now a little trick here: you got to be really careful because the weight will try to reorient you back into the old strategy, so we have to actually resist this. So as you can see in the video, I'm maintaining that left posterior expansion throughout the lift to make sure that I'm not losing the ability to delay that propulsive strategy on the left side.

As well as exercise selection in the gym. Have a great Monday. I will see you guys tomorrow. Good luck, Josh. Good morning. Happy Tuesday. I have neural coffee in hand and it is perfect. All right, sun is out. I'm going to walk here in a little bit. Very excited about that. And I mentioned this yesterday, but I'm going to mention it again today, Josh Limblum, Milwaukee Brewers pitching today. So very excited about that. Good luck, Josh. Hope you do exceptionally well. I have no doubt in my mind that you will. Now, apparently foot week continues. But it's going to be like foot month at this point, I suppose, we're a couple weeks into this. I do have a foot-related question, but it also involves cutting and change of direction and some curve sprinting and things like that. So it's an interesting application of what we have been talking about in relation to the foot. Questions come from Justin. I know who Justin is, so I know what he's been doing. He's working with athletes and he's got some cool stuff going on. This will be, like I said, a fun question. He breaks it up into two pieces. Justin also asked if I can clarify the rear foot position in the max propulsive foot versus the late propulsive foot. When we're talking about max propulsion, we produce force best in internal rotation. And so when we think about the maximum force that we could produce, that would be the most IR position under most circumstances. So if we talk about throwing a baseball, when we release a baseball at maximum velocity, the hand would be at maximum pronation. And in fact, the whole body is going to be relatively pronated under those circumstances. So if you look at the ground contact on the foot, it's going to be maximally internally rotated and such. Right off the bat, when we can produce our maximum force, we're going to be at the point of maximum internal rotation. In the foot, that's going to be the maximum of what would be called traditional pronation. So again, if I get my little foot model out here, so where the maximum pronation occurs is actually just as the heel breaks from the ground. And this comes from some of the shoe research where they actually stuck bone markers in feet. So it's fairly accurate as to when this actually occurs. In the later stage of propulsion where the heel is much higher off the ground and we've got that, the toes extended and we get that restoration, let me turn it this way, we get that restoration of the arch where the foot is so-called resupinating. That's an ER position of the foot and that's going to be, there's less force produced there. So I would equate that to, again, if we talk about throwing a baseball, maximum propulsion would be at the point that I release the ball. Everything after that is followed through, which is a re-extra rotation of the body to create the appropriate deceleration. And that's where arm velocity can be demonstrated. So again, hopefully that clarifies where this max propulsion actually is. It doesn't mean that we're always going to hit the optimum maximum propulsion. And so now we're going to talk about that in regards to some cutting and some curve running if you will. So actually running on a curve, which you'll see wide receivers will do these kinds of curved runs or you're going to see it in track and field obviously when they have to run the 200 or 400 meters where they're going to run on a curve. And under those circumstances, the inside foot of the curve and the outside foot of the curve are not doing the same thing, but we can relate it to other things that we do see in agility. So let me go to Justin's second question here. He says, I've been interested in the curve sprinting. He came across some information. And he says that they found a more lateral center of pressure relative to the second ray at push-off. And he's talking about the inside foot of the curve. So if you're running a curve to the left, as you would in track and field, we're going to talk about the left foot under these circumstances. And they suggested that one of the limiting factors in curve sprinting performance is the inside leg, because it's been shown to be more affected by the curve than the outside leg. And you want to know how this is going to affect the propulsive strategy under these circumstances, and are there any training considerations? So, inside foot. We have a couple of considerations on the inside foot. The ground contact time is going to be longer. The relative orientation of the rear foot. So they describe it as eversion in the literature. And I'm going to call it the late propulsive foot because what we have is a lack of relative motion between the talus and the calcaneus and so we're going to see a lot of that type of an action on this on this inside foot. When they're talking about pushing off the lateral aspect we're going to push off the the second third fourth and fifth metatarsal relative to the to the first and the second so the outside foot is going to push off of these two as they're running the curve. The inside of the foot is going to push off of these two. We have a stronger medial to lateral force through the foot on the inside foot because we have to maintain a centripetal force towards the center of the curve. Otherwise we don't run a curve. We run in a straight line. Now, having said that, we don't actually run in curves anyway. Humans run in straight lines. So you think about the fact that you've got a flight phase in running where you're actually not touching the ground, which means you cannot reorient yourself relative to ground. So only during ground contact do we have the ability to create the turns. So one of my feet is on the ground, I have to create a centripetal force towards the center to maintain the curve. So again, the left foot has to behave a little bit differently than the right foot under those circumstances. But the cool thing is, because we don't run curves, all we're doing is performing repetitive cuts. So we can use some of the cutting research to help us understand what's going on when we're running these curve runs. Now we go back to two strategies, one plane. And you've probably heard me say that before. Do you follow any of this stuff that I do here? On the Instagram or on YouTube, we're going to have two different approaches to how we run these curves or how we run a predictable cutting maneuver. So if we're in an environment that is predictable, like say running on a rain track where you're running between the two white lines or you're performing an agility drill where you know where you're going to be making the cut, there's going to be two strategies that show up. There's going to be one strategy where you have people that can actually reposition the pelvis and the hip over the foot before they make the cut. And so let's just say that they're narrow, infraternal angle people that can actually create a yielding strategy on the inside leg of the cut or the inside leg of the curve. So what they do is before they make their plant with the outside foot, is they've already oriented the pelvis so that the left side hip, if we're running on a running track, the left side hip is positioned into internal rotation. So they have this capability to create the delay on the left side. It allows the right side to land in a little bit more of an early position of the foot, so an early propulsive foot on the outside foot and then that allows them to make the turn or the cut in a predictable environment. The other strategy is someone that cannot make this repositioning prior to the outside foot landing. And so they have to use a totally different strategy. So they use more of a rear foot contact, which is actually a later stage of propulsion. And then they use the hip musculature to make the turn. This is a lot less efficient. It's much more energy intensive. But again, it's going to be a structural thing or a behavioral thing that's going to result in one of these two strategies because on the first strategy where I have the person that can reposition themselves as they go into the curve, they have this capability. It's going to turn out to be a structural or a trained capability where you have more internal rotation on the inside leg. Whereas, again, the people that don't turn as well, they're going to tend to be your wider ISAs. They're going to tend to be more of your nutated people. They're going to have to rely on the plant from the outside foot and then make the hip turn there. So right away, you can start to see where these strategies for training may lie. So if I can improve someone's capability to capture internal rotation on this inside leg, I may actually improve their ability to make these cuts or these curve runs more efficiently. But keep in mind that you're going to run into some limitations with structure. So for my say an offensive lineman per se, his ability to make this anticipatory orientation into the cut is going to be less or so than my wide receivers, but their physical structures are also different. So this is why wide receivers look a certain way and offensive lineman look a certain way because again, their body types put them in those positions and make them more ideal for those situations. So Justin, I hope this gives you a couple of ideas about how to address these things and it helps you represent the differences. But always keep in mind, it's like when I'm doing a curve run, all it is is a series of cuts. So if I can understand how the cutting works, then I understand how the curve runs work. So again, two strategies, one plane.

So you're actually distributing the load through your skeleton and through your connective tissues. And that allows you to actually capture the appropriate depth and then spring back up off the box. Because typically what you're running into when you have this huge differential between your squat and your deadlift is that you just can't capture this yielding strategy, which makes it so difficult. What you may find is that over time, as the load increases that your squat gets a little prettier, but you're still not being able to create that return on investment as you descend. It's still you're a grinder; you're trying to push through this thing because you just don't have the yielding strategy. So deloading onto the box is going to be your number one strategy if we go to the other extreme where we have this person with the high arch, plantar flex first ray, tibia tends to be behind, we can still use the box squat, but in this circumstance this is going to be one of those situations where you do not want to spend too much time on the box. You're going to try to get off the box fairly quickly; it'll eventually turn into a touch and go. And that's gonna start to bring your squat numbers up as well, but you're always gonna be this guy that has a squat and a deadlift that are very, very comparable. Sorry, you picked the wrong parents if you're trying to create the big deadlift. You're just not gonna be the best deadlifter in the room. However, one of the little compensation strategies you can use is to go sumo. That's gonna get you a little bit bigger numbers on your deadlift by the way.