Thank you. Good morning. Happy Wednesday. I have no coffee in hand and it is perfect. All right. Today is Wednesday. That means that tomorrow is Thursday, 6 a.m. tomorrow morning. Coffee and Coaches Conference call as usual. Great groups of people. Great questions. Grab yourself coffee. Please join us for the Q&A. These have been going on for quite some time and they just keep getting better. So I'm really enjoying these. And then again, please join us. Digging into today's Q&A. This is a question with Andrew. Andrew asked some great foundational questions and I think it'll add some clarity in regards to how things are described for a lot of people because a lot of times, and especially in the literature this happens, a great deal where the point of reference is not clear and therefore the descriptions then become confusing as to, well are we looking at a situation where we have something that is internally rotated relative to something else or do we have segments that are moving together? So we used a wide ISA public representation for this to help identify some of these relative positions and orientations, and again, just to add clarity to the language and understanding. But if you also have questions about why did I say pelvic mechanics, we're going to talk about that too. So again, it's going to be helpful on multiple levels. Thank you, Andrew, for this question. It's going to help a lot of people. If you would like to participate in a 15-minute consultation, please go to askbillhartman at gmail.com. Put a 15-minute consultation in the subject line so I don't delete it. We will arrange that at our mutual convenience. Everybody have an outstanding Wednesday. I will see you tomorrow morning. 6 a.m. Coffee and Coaches Conference call. Have a great day.

And then that's where you start. That's how you keep people comfortable first. Then they get used to moving. And then as they start to move and you start to recapture motion. So just by sitting her down on the box, just give her like a goblet representation and have her sitting back to the box. And she's gonna breathe as she does this. You're gonna teach her to unload and then stand back up. Always make her successful, make it look pretty first. Okay. But as she starts to move that way, she's going to start to recapture ranges of motion as that expands. So does your exercise repertoire?

So they're showing you losing the piece of form.

ERs make spaces. That's how we create a space to move into. And then IRs produce force. And when we're talking about gravity, right, there is an up and then there's a down. So ER would lift me up away from the ground. IR is going to push me down to the ground.

Right.

It's straight down, right? Straight down into the ground. If my vertical jump goes down and my symptoms that are associated with a late propulsive strategy go up, increase. That means that as they're pushing up off the ground, they're going forward. If you want an improved downward force, I think that using your vertical jump and then monitoring those symptoms and then the hip IR are probably going to give you a series of KPIs to track and see how they change.

Right. So think about, okay, just take the foot representation. Yep. How many exercises can you come up with that would use an early foot representation? Quite a few. Well, I mean, there's a fair amount. There's a fair amount. Anything that you put, that's why we have those incline boards all over the place that I fast, right? Because we have to capture those positions. You've got suspension trainers, right? So you've got the TRX kind of a thingy where you can lean somebody away, right? And so you drop, literally anything that you do leaning away is going to move you towards that representation. Right, you can do it, you can do it in an offset position, you can do it in a symmetrical position, you can do it in a single leg stance, right? Um, you, so Zach's sled drag that he was doing depending on how heavy it is, right, will take you to the earlier side of middle.

Probably.

Could you explain how that manifests?

It's all wrapped up in one.

Okay.

Right. It's not the ideal place to be producing force. Therefore, you have to have a compensatory strategy. So this is where you would see somebody anteriorly orient the pelvis as a substitution for acquiring the ideal representation of internal rotation. It's still an internal rotation, just less than ideal as far as force production goes, and less than ideal as far as creating the transition from ER to IR effectively. And so again, you're more likely to create a compressive strategy that might result, at worst case, in pain. And then, at sort of best case, a limitation in other ranges of motion. Right? So that's the compensatory strategies that you'll see layered on top of that, right? So if I actually were at the pelvis, right, that's my IR representation because I don't have ER, and then maybe they're going to try to create some more ER, and you'll see like the knee move away from midline at the same time. So all of these compensatory strategies that we see are associated with trying to find space to move into and still produce force into the ground, because that is a requirement of being on the ground in gravity.

I don't know. I think it's going to be an individual thing. I think some people are just really, really self-aware. And that's one of the greatest superpowers. And they just, like, some of us find it early. Like, I'm a late bloomer. I'm going to be 55 in May. So I'm a really late bloomer as far as I'm concerned. I think that if I would have had the opportunity to be exposed to the amount of information that is available now, I think it would be probably a different evolution. But I'm really happy about the way it turned out because I'm ridiculously happy where I am in life in general. Like it took me forever to get here, but I'm really happy to be here. And so again, I think you just kind of, everybody finds their own way, but feeling lost is not something to worry about as long as you remain curious. And as long as you continue to ask questions and as long as you continue to seek more information and not just information, but to gain the experience that goes with it.

I'm pushing back into the left with my right foot because all I have to do is create a reorientation under that circumstance. I don't have anything crazy added on as far as like the anterior center of gravity shifts.

I don't know.

Yeah, it has nothing to do with the sport. It's all about the orientations.

Well, let's just answer some of the things for me. So, you know, I got some bench press problems too. So hang on.

That's awesome.

Okay. Just to plan accordingly.

So it seems like it's more of a, I mean, this isn't exact, but it's more like external rotation is just, it's just pulling my body inward kind of the exit. No, no. It's expansion. It's our internal rotation. Yeah. So it's more squeezing my body inward. Okay. And, and so any of the, uh, and any global representation of internal rotation would be squeezing things inward.

The most foundational concepts that obviously were covered at the intensive, but like the things that I struggle with our specifics, like right to left, like should we be doing one side more than the other kind of all of that stuff? And I don't think anything we're doing is hurting her, you know, like, yeah, but that's all. But I'd like to know like if I should be more aggressive on one side versus, you know, that kind of stuff. Like, yeah, the deep understanding.

I don't value external validation. It doesn't matter. I don't control that. I can't control what anyone else thinks of me. I can't control outcomes. So I just understand my place, but it took a long time to get here. It takes experience, interactions, failures, successes, but it's paying attention to it. I think there's some people that may lack the ability to pay attention to it, but there's no weight as to who I am. I will disappear from the face of the earth and I will be forgotten very quickly. And it won't matter.

Potentially, yes. So we have to talk about, it's the same conversation that we just had. It's like, how much force are we talking about here? Right? Like how much? So as I'm slamming the ball, as I'm slamming the ball, the ball pushes back on me. How fast is it pushing back on me? How much momentum is it creating? Right? So it's like, if you shoot a bullet out of a gun, there's a kickback, right? Because the bullet's pushing forward, or the bullet's pushing back on the gun. The gun's pushing the bullet forward, but the bullet pushes back on the gun. It's like, so based on relative size, so I have mass, the ball has mass. It's like how much of that comes into play. The heavier the ball that I do it with, the more potential momentum that that ball has and the less likely I am to create a yielding action. Because I've increased the magnitude, I've increased the magnitude, right? So again, this is why we have different sized medicine balls is because I have to decide, I have to decide what I want the outcome to be. And so you're gonna have to observe right? So you use your coach's eye and you say, okay, I didn't like how that was behaving. I can see that they're, I'm getting them too close to max P. I'm trying to create the, if I'm trying to create a delay strategy in the forces or the velocity is too high, I can't create the delay strategy. Right? So I have to take that into consideration.

So for it to translate forward, I have to create the delay here. So this is my right foot landing. I'm going to be here as I step forward, but my foot's not on the ground yet. When my foot hits the ground, I have to have a quick turn. The sacrum has to turn towards the lead leg. So I have to turn this way to create the delay on this side. So if this side's getting ahead, as I'm stepping forward with my left foot, and the ball is behind you, and I'm stepping forward with the left foot. As I lead forward with my left arm to throw, my hip is doing the exact same thing. So I'm reaching forward, hip goes forward. As I land, and I pull this arm back, the sacrum's turning towards that side. So they're both doing the same thing at the same time. So my upper rib cage and my pelvis are both facing the same direction at the same time as I turn. Then as I pull the ball through, that side's going to go forward. And if you look at this like shoulder blades, it's the throw. We're doing the same thing. We're doing the exact same thing.

Definitely. Okay.

If we use the lever pulley system, we say this is a 90 degree angle for what visually appears to be that. So the biceps has maximal leverage in that mid length position. So how does this sort of connect with using, let's say, like using the hypertrophy based intent of stopping, let's say, like a curl here because that's the point of maximum peak output of that specific muscle? Does it just not apply?

Now I got a good picture then. Good. Okay. Okay.

Okay.

Now I want to reduce the loading strategy on that left side as well. So this is where anything where I'm pulling a cable downward is going to actually unweight me. Think about if I was in a staggered stance, so right foot forward, left foot back, and I was doing a cable chop towards that left side. Well, that shifts me backwards, but because I'm pulling a weight down, it actually, the weight is pulling me off the ground in that direction. So it actually unweights me and makes it a lot easier to reduce the connective tissue load, and now I can actually recapture that yielding action a whole lot easier. Does that make sense?

Right.