If you're landing in early propulsive.

Yeah. That's just me getting lazy sometimes and not calling my measurement when I should.

I see it. If you can appreciate the frustration, so like every time you feel that, every time you're challenged by that and you accept the challenge, that's a good sign. If you move away from it, then you probably need to rethink your process and maybe your professional goals a little bit. But if it's like you want to help them or you want to know the answer and you're willing to go dig through all the crap, then you're in the right place. Because it becomes so much more satisfying when you are successful. Don't pat yourself on the back. Don't get excited about it. Don't get upset about your failures. Don't get thrilled about your successes. Just recognize them for what they are. But it's the curiosity. Like if you're still curious, if you're still trying to figure things out, it's a good sign.

And then, yeah, like I said, and then everything else that I've been doing. So I've been doing a lot of like supplementary stuff with cables and then again, focusing on hip shifting, so pushing the left femur back into the hip and kind of expanding posteriorly. Because it feels like they're overcoming posteriorly on the left, right now. That is correct forward. So I'm trying to create the delay and expand the posterior on the left. Yeah, that's good. Because again, you want the sacrum to go straight ahead relative to where the barbell is right. I want a sacrum that's in the same—if there was such a thing as a plane—I want the sacrum in the same plane as the barbell.

What is an energy leak?

Okay. Awesome. How many times have you measured this person?

This is where I bleed on the way home. Yeah.

I have altered how much the bony relationship can change. And I kept it within a certain range that is no longer required for me to have a symptom. The exact mechanism, we'd have to talk about that to see what other changes took place. But basically you just magnified what would be a preexisting mechanism.

Yeah. Yeah. So, so literally it's.

You've got to be really, really careful with that type of an exercise because there's a tremendous amount of substituting that can go on there. So you get somebody that is just bending the spine. So think about somebody that's using rectus abdominis to pull the sternum and pubis closer together. That would be the exact wrong thing to do. All right. So what you want, the way I always describe it to people is imagine you got on your favorite pair of blue jeans and somebody's grabbing a hold of your back pockets and pulling down on them. That's the direction that we're talking about. So it's not pinching, it's not pinching the glutes together as if you're trying to hide a quarter between your butt cheeks, right? So it's never that kind of a squeeze. It's a posterior orientation. So what you have is you, and if we wanted to talk about musculature, you've got some adductor activity along with the posterior hip musculature that's going to create this posterior orientation. Okay, so you could do this in any number of positions. You could put some of these hands on a chair and teach them how to do it in standing. You can lay them down. You can put them in a hook-lying position. You've probably seen my cross-connect video. You can do variations of that. All of that stuff is going to start to bring the pelvis into its posterior orientation. Okay. Got to do that first because I got to create a position where the sacrum is free to turn. And if I am compressed and anteriorly oriented, there is no sacrum turning. The pelvis is turning as a single unit under those circumstances, no relative motions available in the pelvis.

All right, sir.

Cause you know, I've seen in other sports as well, like strongman, if you're trying to pick up a stone, there's almost no way you're going to do that with a flat back. So you see guys that are able to lift 200, 300, 400 pound stones with a flex spine.

Okay, so if I'm looking just at acquisition of motion, so to acquire the space—here's the problem: flexion is associated with an imaginary sagittal plane that does not exist. The space that you put the arm overhead does exist. Okay, so what you're trying to do is you're trying to access that space. Depending on load strategies, depending on what the axial skeleton is capable of doing. So again, my physical structure determines how I'm going to get my arm into that space. And so under certain circumstances, if higher force production is required, so if I put a heavy kettlebell in your hand and I say, put it in that space, I got news for you—it ain't gonna be extra rotation because I need force production, which is IR. And so you're going to have an IR strategy to create that, which means you're going to get dorsal rostral compression, but I can assure you with great confidence that it's not going to be the same representation that if you were laying on a treatment table and we were trying to measure shoulder flexion, which would require dorsal rostral expansion and an ER representation to capture that space. They are two totally different animals. So this is why we talk about spaces and not planes, because those planes do not exist. Those planes exist for us to have a conversation to talk about points in space. And that's it. It's not how we move. We don't ever move in straight planes.

Right. And yes, and I think that it leads to a lot of misconceptions just at a very broad level when it comes to exercise. And to that point, for myself and for a lot of trainers and therapists out there, Uh, and I thought of this because of the coffee and coaches call this past week where, uh, you were talking about the, the external rotation exercise, right? And how you can basically do an IR, um, to get that to happen. You can create a squeeze to make that happen. Do you think that there are any particularly sort of bastardized examples where people are saying it's external rotation, but it's internal rotation or vice versa.

Basically a toe touch because she struggles to touch her toes before and then she can touch them with these after.

Beautiful the way it is. Why would I ever be concerned with that? Time only goes in one direction. You learn from it, but you don't change it. So it gave me an opportunity. If I'm happy right now, everything that I've done so far has contributed to this moment of happiness. So let's not waste our time, right?

So, okay, so this is classical physics, okay? As the foot lands on the ground, I have to push it into the ground. The ground is pushing back against me. So this is straight up Isaac Newton, third law, for every action there's an equal. What he's actually talking about, he's talking about conservation of momentum. That's literally what the third law is, is conservation of momentum. So as I land with my foot on the ground, I push into the ground, the ground pushes back onto me. So what you have is a change in the velocity, which means that I have, so a change in velocity is acceleration. And so if I have a change in the acceleration, which I do because I'm pushing, Gravity pushes down, I push up. So there's a change in acceleration, which means that, and it's a negative change in acceleration, which means velocity is decreasing. So velocity is meters per second. So if I am slowing down by distance, I'm slowly narrowing time. You see it? You see how time gets smaller and smaller and smaller as I get closer and closer to max propulsion. So when I hit max propulsion, I'm at the big goose egg, I'm at zero, right? There's no time. So literally for a split second, there's no time. Then I have conservation of momentum that creates the expansive strategy that's going in the other direction. That's why I always say that external rotation is where you demonstrate velocity because that's where you see it because it's increasing or decreasing.

So when you're airborne, okay. So right before your right foot hits the ground, both feet are off the ground, correct? Yeah, because you took a big hop right before you got into your throw. How many steps do you take on your run up? It depends on the person. If you have a really long run up and you're airborne for a long time, then you come down to the ground and you're going to make a heel contact and roll through middle propulsion just like you do on any other stride. So as I do that, as the right foot's coming towards the ground, the ilium is going to look like that as the heel hits, and as I make the turn, I'm going to make that turn towards the ilium right? Because I have to get this foot ahead. Because I have to get my left foot out there. So the only way that I can get my left foot ahead is to create the delay strategy on the right side. So the same thing that we talked about with the lead foot is happening on the right side as you're going to be stepping forward. So I have to create the delay on the right. So as I land and I start to move through the middle propulsive strategy, I'm going to superimpose internal rotation on top of that externally rotated position that it landed with. This side is going to go forward. This is going to be, so this becomes late on this side to push it this way, the sacrum's turning towards the right. And you can see this on video. You can see the turns, right?

Probably not to the degree that I should.

This is how this relates to the first discussion which was that the max effort bench becomes more IR because there's less overall movement occurring at the place that you're not necessarily.

Yeah, she's giving you some good information. Now here's the dilemma that you're walking into. You got somebody that doesn't have any posterior expansion. So that means that she doesn't really turn too well?

Okay. So I like the way you're thinking about this because you're looking at this person as an individual because everybody presents differently in regards to what their capabilities are. So let me give you a comparison. If I have a 45 year old accountant that has never played a sport in his life or I'm working with an NBA basketball player, they're not the same. Even if they had the same measures, I would have to approach this differently. But a couple of principles to keep in mind when you're trying to make some decisions as to how to approach this. If I have a situation where, excuse me, where I've identified the fact that there's an anterior orientation of the pelvis, that's where the pelvis is typically going to go, it would be extremely rare to see somebody in a compensatory strategy that went the other way, right? It just doesn't happen because our center of gravity will go forward, okay? If I have somebody that's dealing with an anti-orientation, that has to be addressed. Your exercise selection has to make sure that that is taken care of, if the goal is to restore relative motions. We're talking about movement between the sacrum and the ilium, not the pelvis moving as an entire unit. That's typically what the problem is, is that the whole pelvis is compressed together and moving as a single unit. Okay. So that's typically going to be step one when we start to see people that have these superficial strategies that get layered on. So like if I lose ERs and IRs, I know right away I've got that anterior post-ear compression. Okay. Does that make sense? Yes. Okay. So I have to do that. I have to do that first. Then it's just a matter of like, do I have enough space Do I have enough space to create the range of motions that I'm looking for? So if I have lost both ERs and IRs, I need to create that ER space first. So I have to try to recapture because that represents the space within which I can actually move. Internal rotation, is always superimposed on the field. I call it a field because that's what it is. It's basically a space. The field of external rotation that you move in, okay, internal rotation is superimposed upon that. So it doesn't exist separate from the external rotation. So if I squeeze my external rotations inward, okay, that's the maximum IR that I can produce. If I expand my ERs, now I have much more room to produce the IR. Okay. This is why we see people that when they are compressed, they start to turn their, their hip sockets and shoulder sockets outward because they're trying to create ER space. Now it's not, it's an orientation. So yes, it's external rotation. It is a representation of extra rotation, but they haven't expanded the space.

Absolutely, absolutely. Yeah, so think about it, it's like, okay, if I can create any element of this yielding action, then that's where I'm going to sort of initiate the programming. So they at least start in a good state. And again, maybe you capture enough of it that, okay, all we have to do is sort of just back you off and then ramp you back up, utilizing these new activities to actually maintain this connective tissue behavior that we need.

OK.

Yes, yeah, she's definitely, she's definitely pretending to be pronating as well, like in her feet.

Yeah.

An average person has never set a world record, other than maybe something where you can sit down in a chair. Maybe they watched more movies in a row than anybody else, but from a performance-related standpoint, average people don't do special things. My running gag is an average person marries an average significant other. They live in an average house, an average neighborhood. They make average income. They live to be 78 to 80 years old, right? And then they disappear, right? Because they were average, right? The people that we hold up as representations of greatness are not average. There's nothing average about them.

Eventually, if you're going to change direction, yes.

Because they're not able to breathe.

Put your left foot out in front of you. Don't put weight on it. Just let it rest on the floor. Got it? Which direction is your sacrum facing relative to your leg? Right. So is that ER or IR relative to the sacrum? It's there. You just answered your question.