Yes, sir.

Think about what you're doing. So for you to have a force that you're applying outside the base of support and pushing off the inside edge of your foot, you would be pushing your body away from the endpoint. Okay. Falling. Well, it's not necessarily falling. It's just that you're propelling yourself away from something. So it'd be like coming out of a cut where you would be again reducing the internal rotation. So as you're chopping across, as I'm moving through space, as long as I'm chopping that part of the chop that's within my base of support, I have access to relative motion. You understand that? If I continue to go outside, so I'm not chopping this way, I'm pushing my body in the opposite direction. So actually turning away from the weight, right? So if I want internal rotation on the external rotation, I have to stay inside my base of support. If I want to drive a late representation, I can chop outside and then make sure that I'm pushing off the inside edge of my foot, but that's going to be a late representation. It's not going to be the early representation where I'm starting to superimpose the internal rotation. It's going to be the late representation where I'm pushing the internal rotation away.

So after a while, their pelvis and their lumbar spine will move with it.

Well, so OK, so we have a time constraint too. So think about this for a second. So the average football play is somewhere between four and seven seconds. I don't know what the current number is, but that gets you in the ballpark, right?

Oh God, which one? Hang on. Okay.

I won't say that it's never helpful, but you just have to understand what the potential consequences are, because the minute you do something like that, and then let's just say that you're initially successful, using it as a permanent strategy may not be the future representation of what you're trying to do.

Oh, OK. Yeah.

And you're superimposing more extra rotation on top of the leg from the top down.

So they're not capturing the full IR representation. So they're not turning the sacrum, literally the same thing we just said, it's like they're not squaring the sacrum to the front. They're staying in that measure of ER as they're trying to descend in the split squat, whereas they need it in the jerk because the jerk is above that, that flyard representation, right?

Possibly, yeah. Although, you know, like you've said before, it's still a fake hip. I mean, it's still an artificial hip.

Probably 10 at this point.

Yeah.

It depends on the source. So think about two representations of connective tissues that might produce a symptom. It's usually when there's no adaptability. So when I take away relative motion, there's a potential for more compression, more focal compression that might result in a symptom. Does that make sense? So if I have connective tissues, think about this on one side of the knee, I might have connective tissues that are at end range yielding. On the other side of the knee, I might have connective tissues that are end range overcoming. So one side's really stiff. The other side's really loose. Both of those representations, if they're at the end where there's no more adaptability could produce symptoms. So which one is it?

Yes. Yeah. Yeah. Okay, because yeah, the offset low like the offset dumbbell and then getting ER posteriorly clear them up a lot.

Yeah.

but I do have reasons for that and that's going to be answered on another Q&A at some point in time. How much emphasis would there be on force and compressive strategies? So that's again an individualized concern depending on what the desired outcome is. So if somebody is going to benefit from force production that's something that we do by training over time. We identify the needs and we train them and then we see if we can raise that force production and if it enhances performance and under those circumstances yes we talk about that. Because we're increasing force most likely we're training compressive strategies because that's one of the the components of increased force is to increase our compressive capabilities. Exviz continues, he says, Matt Wenning says, everyone is weak and a 500 pound deadlift isn't really that heavy. I would totally agree with that, that Matt Wenning would say that 500 pounds is not very heavy. Arguably, arguably, One of if not the strongest people in our entire solar system. So him making that statement, I'm totally with you on that. You have mentioned that heavy lifting can become interference. When would you say that happens? I'm actually going to cut away to a video that answers that question very, very specifically for you. So sit tight. And then finally, X-Vis says, do you like the 2.5 times body weight squat for starting strength? I think, again, it's going to depend on who we're talking about. If we're talking about a competitive strength athlete, so powerlifter, weightlifter, etc., maybe some of your heavy throwers and such, they're going to be able to approach a number like that. But for the normal human being, for the typical dynamic athlete, I don't think you're going to see too many two and a half times body weight squats going on there. It is a very rare occasion. That's not that there's people that can't do it. It's just that it's very rare and many times not necessary and potentially, sorry about that, and potentially becomes interference. So, with that in mind, let me just remind you that if you would like to participate in a 15-minute consultation, please go to askbillhartman at gmail.com, askbillhartman at gmail.com, and we will arrange that at our mutual convenience. Don't forget, go to the YouTube channel, just like XFIZ did, and check out all the videos there, and make sure you subscribe to that. Okay, we're gonna cut away to a video that we did about six months ago. that where we are talking about performance training and how internal and external rotation interact and how we may actually be creating interference with our programming. And so we'll cut away to that.

Hang on. So here you go. Camilla, are you paying attention? Is this okay? Camilla, you paying attention? Are you on?

For sure.

Right.

What else can I ask for you, young man? I know these are tough. I think these are tough because they look different, you know? Like visually, like you see things and you go, man, I don't know, but the reality is, I think you do know—it's just a matter of saying, okay, what's the rule? Okay, expansion versus compression. I've got two options. Where is she biased? Where can I make a change? Where can I intervene? And then just try to be as consistent as you can. And then eliminate interference, right? And then enhance what you can enhance.

Yeah, this pandemic made us realize this virus doesn't differentiate between the rich and the poor.

Right. Okay, yeah, I need to go through probably the equations and see how time comes in the equation, because also I'm just fascinated by that.

Yeah, yeah, it does. So one more question right there in between. I gotta go to another topic. Yeah, you shouldn't lose that inside heel contact while the sacrum goes into early propulsion, right?

Absolutely. Does that make sense?

No, it's just effort. It's just effort. Do you have any other questions?

Yeah.

Okay, so this is a great question because it relates to the training process in general and how we actually execute this thing. So, in fact, I had this exact same conversation yesterday on a podcast. But it's really important that people understand this. We can't predict what's going to happen. Experience provides us, as I said earlier, the ability to narrow the probabilities as to what may be the influences and what might be the best interventions. And so that's how we initiate, but we have to get to know these people and understand their responses to certain aspects of training. And so again, it's not like you're going to write a 12-week vertical jump program and expect it to work. I don't know that I've ever written a program that I didn't have to change at some point in time because you're constantly adjusting to the individual. And you heard me talk about key performance indicators. So there are certain measures that you know based on your experience and based on the interaction with this individual that you know that you have to maintain. So for instance, with a baseball pitcher, they need external rotation to demonstrate velocity. There's no question about that. If you don't have ER, you are not going to throw fast, like you just can't. So I want to increase force production on my athletes as much as possible as long as it doesn't interfere. So let's just say that I'm following this kid and I'm monitoring his external rotations to make sure that they are maintained at all times, okay? And we put them on the hypertrophy program. And he's doing really, really well. Force production goes up. So you said, hey, vertical jump goes up. So obviously we're doing something that is having an impact, right? But he starts to lose external rotation. That's not a good thing. Okay. Maybe up to a point, as long as we're seeing the, and again, we have to use the performance and then we use our key performance indicators that support that performance. Okay. And again, we do this over time. It might take you two, three training cycles to figure out what key performance indicators are the most important one. You might not know right away. Like I said, you have to get to know, you have to have time to get to know these people. And sometimes this is really hard, because sometimes we'll get people, like we'll get our professional athletes in and we'll have maybe six to eight weeks. Like their off seasons are short. And so we might only have six to eight weeks where we can work with these guys. And so that gets really hard. But if you're working with a kid that's developing, you've got more time. And you can kind of figure these things out as you go. But that's how you do it.

Well, it is, but it's underappreciated. Everybody thinks that there is a way and there are many ways, right? We just need to understand what our intentions are. And then have, like I said, a key performance indicator to let you know when you're making the right selection.

This counter turns to the lower cervical spine. So if I do this, if I try to drive it top down, good luck, not gonna happen. I'm gonna fix this and then I'm gonna turn them down here.

So you have a space issue under those circumstances. So you have a magnification of the abdominal contents. And so number one, we would see the same things that would be associated with pregnancy in regards to trying to create the dynamics of the ISA. Under those circumstances, what you're going to have to do to exercise comfortably first and foremost is create expansion where you can create expansion, which is going to be more of the posterior aspect of it. So that will be number one: if they can get up and down from the floor, you can use the floor to create some anterior-posterior shape change and compress some of the ribcage under those circumstances. So, prone activities become useful and important in regards to restoring some of the relative motions. But you're right as far as, okay, if there's an obesity situation, I have adipose that is just taking up space. I have to make space. The rule doesn't change. So under certain circumstances, we create expansion to create space. But if I have something that is occupying space, I have to reduce that. And so that's a food issue, a lifestyle issue. So they need to understand that as well. And then it's just a matter of selecting activities that allow you to maintain expansion where you can capture it. So, you know, heavy deadlifts, back squats, and things like that are not really going to help you much because all you're going to do is get more of that posterior compressive strategy that's going to limit your movement options. Kind of makes sense, right? That's a tough conversation to have with people. You say, look, we're going to be limited on our exercise selection for a while, but here's where you double down on the food then. That's going to be the thing that's most important. A lot of your activities are going to be split-stance oriented and they're going to be unilateral in nature because what you're going to try to do is make as much turning as possible. Again, within their capabilities, you're not going to drive them too hard into any one thing. And then you want them to feel the satisfaction of the exercises and activities.