Here's the mistake. You called it a glute bridge. So right away, you're thinking muscle, glute max, all you have to do is get the person to feel their glute max. When the reality is that it's a bit more complex than that.

So you're going to see the elbow turn outward more in the overhead position, or they're going to push their head and their thorax forward more, assuming they can get the bar into that space. So again, it just becomes a magnification of where you can capture the internal rotation. If I have enough space to get the arm overhead, they'll probably turn outward. It's actually an internal rotation. The elbow is going to point out more. Like I said, we've talked about this a little before where you have those people that look like they're sticking their head through the window at the end of a press. And under most circumstances, because the amount of internal rotation force that you need to apply to the bar, you're going to seize an element of that. The question is whether it's exaggerated to a degree that you don't appreciate.

And are there any methods to actually reverse that twist in the bone? Because, OK, what can you target specific muscles that would sort of create that change backwards in time? And what would that be if you could share this?

So we have to just determine what the intention is here, right? And I gathered that based on your description, but my point is that, so there are certain movements and behaviors that would be associated with the inhale versus exhale representation, correct? And then so you try to associate those within the context of the exercise itself. Okay, so it's dependent on... If I was doing a cable chop, when the arms are up here, I would cue inhalation, and as they chop into the end position, I would cue an exhalation, because that's how you would move into that position naturally, okay? It is still a force-producing position to move into that position. Okay. And then if I was going to, if I was trying to drive an inhale representation at the end of that position, then I would, I would cue another breath to breathe in. So it could be that it would be inhale, exhale into position, inhale in the position, exhale on the return.

So first of all, thank you very much for dedicating your time for this. I was hoping you can give a little bit of input about boxing punch. So something that would be referred to as straight punch. What happens from the ground up to transmit the force and how does that process happen?

So it's really not, although it would be nice to know what their external rotation might be without any compressive strategies, it may not really be that important because you're just figuring out how they're going to respond with different amounts of external rotation.

That was what the other question was.

Because that rate change, it's already the soft with the connective tissues already expanded, so you don't have that contractile ability to overcome.

Yeah. Okay. That's clarifying.

Yeah. So when you move the hip, the pelvis is already going forward. The spine turns away from you as you measure the internal rotation. So you get a magnification. Even if you got zero right and you get 20 on the left and you say, 'Well, that's not an exaggerated internal rotation measure.' Yes, it is because he shouldn't have any. So you have a spine that's turning away from you as you're measuring that left hip IR. So now think about the orientation of the pelvis. How do you get internal rotation on this side of the pelvis when you don't have any internal rotation here? I'm going to demonstrate that. So now I've got an acetabulum that's facing straight down and jamming this leg into the ground. That seems like a recipe for maybe a little bit of bony stress.

Yes. No, it gives me something to go off of for sure.

Yes. Okay.

Yeah. Yeah. Yeah. So the world's strongest power lifter does not want to move. He moves the least amount possible. He releases the least amount of concentric orientation.

Say again.

No worries, man. OK.

Like I said, I think you're on it. Trust your judgment because I think you're already on track. It's just a couple of things that, like I said, just pay attention to a couple of things that either might be interference or that you just need to understand it as management.

Definitely. Absolutely. Does that clarify that to a sufficient degree for you? Yes. If you're looking at a general population client and you're assessing whether or not there is some sort of compressive strategy at, I don't know, let's just say the posterior hip or something like that. Is it necessary to just look at the movements and have a degree of experience with seeing these things, because I noticed that developing in my own training, to identify that that's there or are there things that are just visual? I, like something, let me say that in a different way. Are there things that are definitions where it's like, if this segment does this or if this toe does this like that, does that, does that exist? Or is it just simply the trained eye?

Our parents lied to us. We can't be anything we want to be.

So we kind of sprint on a treadmill. He likes it. So we do it. Is that type of a thing?

So you're always playing that game of like, how much can I maintain and not interfere? Can I keep my numbers going up? But at some point in time, and this is what we're talking about genetic potentials, right? It's like, how much can you squeeze? How much muscle mass can you acquire? So more muscle mass is just more squeeze. Is that fair? We put more stuff into a confined space and then that increases the intramuscular pressure. That intramuscular pressure squeezes the system and then that allows us to lift more weight because what we can do is we can take a column of water and squeeze it tighter and tighter. That's basically what lifting is. And then that allows us to put more pressure behind that fluid and that's what lifts the weight. It's the water that lifts the weight. But like I said, in that process, we're going to take away something. I have shifted resources so far in one direction that I will sacrifice. How much can you put in without creating interference? I don't know. It's a process. You do stuff, you see what happens, and then you do more stuff.

Okay. But you're absolutely correct. So think about this. If I want to produce maximum force, it behooves me to have a tremendous amount of internal rotation, okay? Traditional extension of the spine produces a downward force. If I was standing up, okay? If I was standing up, traditional extension of the spine produces a downward force. Internal rotation is a downward force. Okay, it's a downward force that holds me up, right? If I don't push into the ground, I don't stay up, right? Right, make sense, okay? All right, great. So if I arch on the bench press, I am trying to maximize, I am trying to maximize the amount of internal rotation capabilities to maximize my force output into the bar, okay? But if I arch myself and I invert the upper part of the thorax, so you know what I'm talking about. It's like you're on, you're sort of like you're on the superior aspect of the scaps pressing into the bench.

Yes, and again, it's like giving her heavily loaded deadlifts would be exactly what she's doing, walking around with a 300-pound deadlift, right? So we want to give her this stuff. So as I said, we want to induce gentle turning and then teach her how to do this in a controlled manner first. Then we can start to direct it with load, right? So we're not trying to load her physically to produce force. We're trying to use load to guide her into a position.

My question is how are they different? And I think the representation I have in my mind is if you think about maximal velocity sprinting, I think of extension, I think of IR. And that's kind of the metric you would use for that. So how does velocity differentiate or how does it compare?

Well, you're very welcome. I appreciate you. Thanks for participating.

Because I want the lower cervical spine to turn relative to the upper cervical. So relative motion is what restores the comfort. Right. Okay. So that's what we're shooting for. Does that help you?

I don't know if I do anything loaded with them at home. I think you can do like a rolling activity at home. I think that's very reasonable. But again, it's like, let's take some of the load out of it so they can just work on the movement, the orientation, let the floor do some of the work for them, right? So you get some of the, like, as soon as you roll to your side, you're gonna get into your posterior expansion. Okay, gotcha. Let that do some of the work for you, but doing it consistently so that they're reinforcing what you're capturing while they're working in. That's awesome.

That's the only space available.

Why not?

Yeah, I mean, more so those movies for sure.

The hardest thing is that when we went through school, they said that in a cadaver, straight up is zero and everything outside is external rotation and everything inside is internal rotation. That doesn't work because external rotation and internal rotation are always both present. But you have to position yourself in external rotation and push down with internal rotation. This creates confusion because people say, 'No, this is relative internal rotation.' It's not—everything must be biased toward external rotation, with progressive elements of interaction. For example, when talking about your foot in the same standing position, your foot has more internal rotation than your hip. That changes as you shift more weight into the ground while your center of gravity translates forward.