So you know how we were working on that anterior to posterior expansion over the weekend? Yes. So sometimes I get people who can't rack the bar the way I do, like with a full grip and whatnot. So I was thinking about a potential workaround. And I was wondering if I was correct in thinking this way. So one of the things I could do with somebody is take a safety bar, like a safety bar squat, the one with the handles that come forward. It's like a big pad that sits on you. So because sometimes they can't get their elbows up or get that grip. With the safety bar, their hands are a little bit more supinated instead of pronated. So that can open up the space, but also the pressure of the bar goes over the scapula and the clavicle because the whole thing just sits on you rather than just on the front. I was wondering if that pressure of the bar, as it pushes you down, would that expand you anterior to posterior? Would that kind of open you up that way just through the force of it and get you to breathe for people who feel really compressed and can't even get up here? So then, I was wondering if that would be a solution. If that could work.

Your.

I do.

In an example of, say, maybe a squat or a deadlift, are we more concerned with how the femur moves within the pelvis rather than the relative motion of the pelvis? Because when we talked last time, we discussed that during a single leg movement with one foot off the ground, you lock the pelvis into position and train how the femur moves within the pelvis. So I was just trying to connect those two concepts between lifting heavy and true single-legged work.

For sure.

I'm trying to get better at which positions on the table to put people in, like whether it's right side, left side, from the spine, that initially. So I was wondering if I could ask you questions about diaphragm position in wides versus narrows and what you want them to do. And then maybe some other factors, like what else would play into whether I put them in right or left sideline? Because generally I put them in right sideline, because my impression is based on the way the guts move, it takes away the internal forces. But that doesn't always seem to be the best option. So I was wondering if you could elaborate on that.

Yeah, they would say like weak quads or strong lower back or,

So again, two resources for you there. But this is a great question for team as we covered a lot of ground in a very short period of time as far as understanding how this herniation would arise in the first place and then what to do about it. So I hope you find it useful. If you would like to participate in a 15-minute consultation, please go to askbillhardman at gmail.com, askbillhardman at gmail.com, put 15-minute consultation in the subject line, and we will arrange that at our mutual convenience. Everyone have an outstanding Tuesday, and I'll see you later.

Yeah.

If we were to try to move them back on the left too soon, all you're going to get is a left orientation very similar to what we saw when trying to move people too quickly to the left side with the wides. Once we get them moved from right to left, then we can start to move them backwards. So using the cable chop like we did yesterday, we're going to set this up so that we're actually creating a force from right to left. And if we look at the foot setup, we're going to start with the left heel heavy. But we're going to bias our pull so that we pull from right to left. We're going to pull backwards into that left heel. So we need to maintain weight along the inside edge of that right foot. But again, we're going to stay heel heavy. We want to think about pushing from heel to heel under these circumstances because if we go too far towards the forefoot, so if we start to put too much pressure towards that right first metatarsal head, what we're going to do is we're going to try to turn people too soon. And again, that's what we're going to start to see this orientation. Exhale on the exertion as we typically would. Inhale on the return. And then we're going to move to step two so once we move you from right to left, we're going to start to see the ears return on the right. We're going to start to recapture some internal rotation as well and then we're gonna start to move you backwards. So now we're gonna flip flop the stance just a little bit. We're gonna get a little bit deeper into this right foot forward, left foot back stance. We're gonna move the pressure on the left side from first metatarsal head back into the left heel. We wanna make sure that we're pushing straight back as much as we can, thus the deeper stance. So the line of pull now is still going to be on our blade from right to left, but it's gonna be a much steeper pull. And again, we're aiming for the inside edge of that left heel. So as you pull down and back, if you were to hold that bottom position and take an inhale, you should feel expansion on that posterior left side. Now, word of caution. And one of the common mistakes that people make here is getting a little bit too aggressive with their pulls, and they start to pull towards the outside of the right knee instead of aiming for the inside edge of that left heel. Under those circumstances, what you end up doing is you end up erring on both hips and you go right back into your external rotation substitution. You get a lot of lumbar spine motion and you don't capture the relative motion in the hip and the pelvis like we would.

Now to me, that seems that you're just locking everything in and there is no point in rolling in that position.

Yes, that is correct. So you have to have a somewhat over compression on the left side so there will be expansion on the right.

Yeah. Well, you could do it with chalk or a posted note, right? So what you want to look at is the differential between his counter movement jump and his static, like a hold jump and use that differential to guide your process. Right? So if you got a big differential there, then he might need a little bit more bouncy work. If it's a very, I'm sorry, if there's a big differential there, he's got the bouncy part and you focus on magnitude.

Okay. I was wondering if I could just go through what my interpretation was and you could maybe guide me and see if I was on the right track.

Diastasis. Low back pain. And obviously looking at your model and talking about reorientation and things like that in my head, of course, I want to try to reorient ribcage and pelvis and things like that. I'm finding that that's not required to get people out of pain. But my question is I don't want to miss the forest for the trees either. Of course, it might be better for them to lose some weight as well for overall health, but if I were to try to go about reorientation and kind of things that you talk about with gaining relative motions with somebody like that, what are some considerations to take into account and like how in general would you go about that?

Yeah.

So gut movement is actually a pretty major influencer as far as how we move so we can actually take advantage of these forces. It's one of those things that allows us to do cool things like walking on two legs that no other animal really does as well as we do. And then it's also can be detrimental in regards to some of the things we see during really high force, high speed movement. So again, this is a little bit of intro to that. The discussion is much larger on the podcast. So please go there and watch the whole thing. Have an outstanding Tuesday and I'll see you tomorrow.

All right. So I think it would just be easier. I do have two chessboards. Well, a chessboard and a half. The full one is on this post. And no, I don't know if you can see it clearly or not.

Okay. All right. So we've got three phases of the propulsive action that takes place. If we were just talking about walking, you would have the heel strike, right? And then you go to foot flat. So there's three rockers that we talked about. So we talked about a heel rocker, we talked about an ankle rocker, and then we talked about a toe rocker. So I take those three phases and look at that as an early representation of propulsion, which is for the sake of argument and the people watching, this is an externally rotated position as we go through the ankle rocker. So this is where you would experience most of what we would refer to as pronation. And so that ankle rocker is the middle phase of propulsion now. The end is late where the heel is actually off the ground. But where the maximum force is produced, the forefoot is still down on the ground in its most internally rotated position. So this is most pronated position. Release of maximum force. So what we have is we have this energy storage phase where we go from early through the middle phase, all the connective tissues are stretched. So it's like Wiley Coyote pulling back the big acne rubber band. Got it. And then he releases the rubber band. And so that's the point of maximum force, but that's what the heel brings from the ground. There's actually some really cool research that just came out recently that they were looking at the connective tissues on the bottom of the foot.

Good morning. Happy Tuesday. I have no coffee in hand and

You make it more meaningful. And then the retention is just that much easier because now it's like there's an emotional attachment to it. It's like you have a reason for retaining that information. As far as deciding on when to move on, that's always an interesting question because I think that there's definitely two perspectives. So you've got the mentor and the mentee that both influence the relationship and there's points in time where the mentor has a pretty clear perspective that okay it's time for you to know leave the nest and move on and go seek something else like they understand it's like I have topped out I've given you everything that I can it's now up to you to evolve this and then there's also the mentees perspective that says I've had my fill and I want to do something else. And so I don't think there's one way ever to do this. And then I think that that's a discussion that you have too because there's been a lot of bad representations in the history of mentor and mentee relationships where it eventually turns into butting heads at that point I think that that is pretty clear that it's probably time for somebody to move on because you never wanted to degenerate into that kind of a situation that there's no there's no reason for it because the the whole premise of that relationship in the in the first place was for both people to get better right and if it turns into a conflict like that that doesn't make sense to me like the mentors should never be insulted when the mentee moves on. It's like okay that's entirely up to you. And then the mentee shouldn't be hurt when the mentor says it's time for you to go. Because again there's emotional investment on both sides. So I understand being human and the emotions involved in it. But there should also be the understanding that this is not a forever relationship. This is not a husband and a wife situation right? When we reach a point where we feel like we're in the land of diminishing returns then it's probably time for us to seek other information. Because the more filters you have the better you're going to be. Because again most people they get stuck in a system and the system fails. Every system fails. And that's the thing you also want to understand. It's like the minute you marry yourself to a system you have just capped your capabilities and you don't want to do that. You don't ever grow in.

The anterior inferior portion of my rib cage does not protrude, or I'm not as posteriorly tilted in the thorax as much as I was when I lay supine. The question became why getting expansion in the upper thorax, both the upper back and the anterior thorax, might help that. I pictured this as like a lower posterior compression and an upper compression almost tilting the whole thorax posteriorly. But that's my thought. I just wanted to hear what you have to say about that.

Okay, so let's clarify this because I think there is some confusion in this regard. So we have to look at the shape, all right? So when we look at an inhaled representation of the pelvis, that's what we're talking about. So we're talking about a counter-neutated representation, but let's not confuse this with someone that has a superficial compressive strategy in the posterior lower aspect of the pelvis because that's not the same thing. So the diaphragm shape as you breathe in has expansion in the anterior aspect of the outlet, okay? So the relative position posteriorly is not expanded. So rather than saying compressed, it is, but let's just say that it's not expanded under those circumstances because we want to differentiate between a posterior lower compressive strategy, which is superficial, relative to this, and we could call it a normal inhaled representation of the pelvis first and foremost. So that's where we're starting from when we're talking about the foundational representation of the narrow ISA archetype. Does that make sense?

Gotcha.

Right.

So a couple things that we probably want to understand about the elastic resistance is the fact that to deform the elastic element more requires a higher force production. And so there are certain circumstances where that's really, really helpful. And then there are certain elements, certain times where that's going to be interference. So for instance, if I was trying to teach someone to accelerate and you and I have them accelerating into an elastic resistance, so if I had to reduce ground contact time as I accelerate, moving into an elastic resistance is probably an ineffective strategy because what it's going to do is as I push into it the force goes up and I get pushed into the ground harder and longer and that kind of defeats the purpose. Under those circumstances, I'm not a big fan. So I don't create a lot of accelerative activities into elastic resistance under those.

Well, yeah. So there's no doubt. There's no doubt. But you also have to recognize that when you're seeking out information, there are people that have better experience or more volume experience than you have. And that's where the value lies is that you can benefit from someone else's experience. And so I'm trying to think of the quote: knowledge is what you gain from your own experience, but wisdom is what you gain from someone else's experience. And so that's why you would seek out mentors. And you don't have to have one. In fact, nobody really has one. There are certain times in your personal or professional evolution where you're going to benefit from someone else's guidance. And then later on, it's going to be someone else that has this greater influence. And then there's that point where, yeah, it is just you and it is you trying to figure these things out. And then that's why you might go back to someone and you say, hey, what do you think about this? Give me your thoughts on this based on your experience. What do you think about this? And it doesn't mean that you immediately grab onto that advice like unfortunately many people do and they say, oh, this is the truth. It's like you really need to take it through your own filtering system. And so what the mentor is, is that filter for you because you're going to filter information through someone's experience and then you're going to filter it through someone else's experience. And then you're going to see what these outcomes are and you're going to say, well, based on what I'm doing, this might be the better path, or this might be the best way for me to understand this at this point, knowing full well that you should expect to change over time. Changing your mind is perfectly reasonable based on the information that you have available to you, based on the experiences that you've had. Case in point, I think I might have talked about this before. A while back, there was a Twitter argument that I was unfortunately exposed to. Somebody sent me a link and I followed it. And what it was was a strength and conditioning coach and a physical therapist having an argument on Twitter about return to play protocols. The strength coach had a very valid point and the physical therapist had a very valid point. They were both correct because they were looking at it from two totally different perspectives at two totally different times. And so that's one of those things that we have to recognize is like, everybody has a lens that they look through, filters that they process information through. And so, again, it's like, where are we in this time scale? There are multiple correct answers in complex situations. And so as the learner or the mentee, you can latch on to somebody.

I guess starting with that first part of like that concept, because it's kind of still a little abstract to me. So just kind of like trying to take it and bring it into a useful.

You got it.

You want to clarify really quick, you're talking about how the pelvic diaphragm is kind of just like pushing down and she's unable to concentrically orient, which is like causing those tissues to behave more stiffly.