Front foot elevated split squat.

OK. And so then it becomes a situation of using the movement to identify where the center of gravity is. And then that determines how you move somebody through space because they get to a position in a certain way. And then you reverse engineer it. So if you had a narrow ISA individual that had a center of gravity that was forward on the left, you just push them back on the left because that's where they came from. OK.

The representation has always been based on dead people, and dead people do have a potential zero point because they don't move. But when you move through space dynamically, all of the zeros disappear and then all we have is superimpositions of ERs and IRs, which is why I think my model is a lot closer to reality than our dead guy representations. So Kevin has a really good question. And if you have questions about how these things are superimposed or how ER orientation and IR orientation exist, this will be helpful for you.

Awesome. So there's a square on the floor. Actually, it's a rectangle, technically speaking. There's a rectangle on the floor that is the shape of your forefoot and your toes. Can you picture that? Definitely. Awesome. Drop your heel back to the ground. Okay, the square just got elongated to the length of your foot. So where you sort of had like that horizontally shaped rectangle when your forefoot was only on the ground, now you have a more vertically oriented rectangle. So you have two points of contact on your heel and then the big toe and the first metatarsal combined into one, the fifth toe and the fifth metatarsal combined into one. So there's your four points of contact.

Basically what you're doing is just squeezing in like that. Right. Well, if you're pushing through the trochanter, you're doing it through the hip. So you're doing it from here immediately. Right. If you move it up and you put it on the iliac crest, now you're going to get much more of that type of a shape change. So you have to decide which one you want. If I create the shape change here, I'm going to end up with more proximal to distal IR because I'm going to hold that shape change as I'm pushing into the ground with my leg towards the sled. If I put it down in the trochanter, I can drive more IR from distal to proximal and then promote the change that way. So you have to decide. It's like, do I want to an early representation of that IR that's coming up in the ground or am I trying to deliver more IR into the ground?

I guess so I split it up to where one day a week I'm doing wide, one day I'm doing front squats. And they're not as close together for the front as I would like, but they've definitely gotten better. And my depth is a lot better.

Very good. Yes. Quite a bit.

Yeah, cool.

Okay, thank you. You totally get it.

Why?

I don't think it's going to be biased towards one element or the other. I would just say that your tuning capabilities would be more accurate.

Now you're bringing them back on the right first.

Gotcha.

Okay, perfect.

Okay, so how would you do that? You keep the scapula forward. You use your left hand and I just pushed this one faster, so this stays forward, right.

So bring your arm up to shoulder level. Okay. Elbow at shoulder level, high. Okay. So he doesn't have that space. Okay. Just for your information. So if you were prone, if you were face down, and you brought your elbows slightly forward about 30 degrees. Good. And then bring your hands closer to your face, but keep your elbows out. Close to the side of your head closer to your face. It's in front of you.

So I was wondering about that in the sense of, for example, maybe a front squat or going overhead, where we have these ranges of shoulder flexion going from ER to ER again. If somebody is lacking, and we talked about the front squat last time. So if somebody has some compensatory strategies in the rack position, should I be working on them, or more from the top down trying to restore expansion from the top down, relative motion from the top down, or should I be thinking more from the bottom up, because I'm trying to piece that together with what I know about shoulder flexion and then also just from a gross understanding of posterior and anterior compression.

Okay. No. Cause it's already supinated.

That is an oversimplification.

Yeah.

1,000%.

Yes. Yes.

And then strengthening those tissues around that ligament would come from the breathing and internal rotation, like one day position back.

That takes a lot longer. And when I say a lot longer, it's not just a couple of seconds. So you can get, I believe, a standard kind of representation when they talk about some of the static exercises is like at least 20 seconds of exposure to start to get stress relaxation up to minutes, obviously. But within that few seconds, what you're going to get is, and I always think of like a spider web scenario: tap the middle, and then the wave goes out in all directions through the spider web. So if you drop catch and hold, that's what you're doing to the energy. It's dissipating outward through all of the tissues until it sort of just dies off. It's like the pebble dropped into the lake where it makes the waves and then the waves disappear—a dampening effect of holding the position.

So if we pivot you and turn you to the left under this circumstance, you're going to pivot on the first met hit. That is an orientation to the left.

And it's process. It's always process, Jason. You know, you don't make any huge mistakes, right? Always gradual change, always gradual introductions like the smallest amount of change to produce an outcome. That would be the last piece of advice that I would give you on this. It's like just don't make these big giant leaps because he'll change all by himself, right? And then you will be making adjustments on the fly anyway. But like I said, I think you already know what the answer was.

You see it? Yes, but I let her sit and then wait a second or two so she yields fully and then stands back up again. There you go. Okay. There you go. Absolutely.

Yeah. I feel it. I'm favoring this.

Going back to your statement about anatomy and its limitations: What is your current understanding of internal dynamics when it comes to movement? Beyond it being underappreciated, what is it actually for people who have never heard of the concept of internal dynamics?

But once again, he's telling you what the consequence of that activity is. So there is a threshold. There appears that there's a threshold at which you can train him and he does not have the negative consequence that's associated with it. Am I correct? So that's the first thing that I would respect is like, okay. So even though he has the capability to produce a higher force, the way he's doing it is potentially detrimental, even though it doesn't visually represent it. He's coming in and he's saying, 'I don't feel good after I do this level of work.' Like he's probably telling you, 'this is where I need to, like you can take me to that level and then stop there, at least for now,' or you do select a different activity. So you did the zurchers and everything seemed to be okay there. But again, it's like that representation of position doesn't seem to bother him. So maybe the front squat becomes a better way for him to produce force at a higher threshold without the negative consequence. So I think it's probably worth the experiment to try it because again, it's just an experiment. You be gradual, you get the representation of a technique that you want to see, and then you kind of go from there versus just saying, like, 'oh, let's just throw out all bilateral symmetrical.' And again, maybe you have to, I don't know. Again, I think this becomes your decision based on—you know, you're again, I hate to sound like a broken record today, but it's all about process. It's like you just say, 'okay, here's what we're going to do. Here's what happened.' Right. If you can, especially, and again, I realize that there's sometimes you just can't tell what the reason would be, but you do know you have negative secondary consequences here. You don't want to set the guy back two days every time you do a force producing workout, right? Like, he's giving you a piece of information that's valuable. The hard part for you—and this is why you get to be the best coach in the world—is you have to make a decision. You say, 'all right, let's change this up because I had a squat representation before that wasn't bad. What's the difference here? Let's try another representation and see if it doesn't feel better.' Because you give him a front squat and maybe immediately he goes, 'oh, that's like he could tell the difference between like the pulling the bar off the floor versus the front squat.' Maybe he can give you better information right away. And then you say, 'it's like, okay, let's see what happens the next two days.'