Yeah, Jen, did you see the wrist flexor element of his discussion there for your pitchers? Remember how we talked about the distal to proximal influence is going to be more muscular, muscular tenderness. When you get the tendinopathy in the medial elbow, it's going to be hand to wrist or it's going to be hand wrist to elbow is the problem there. Right. They're trying to create the overcoming action with the hand and the wrist because they've got to delay the elbow. You see it? That's going to be. Yeah, I'm still working. Good.

Probably the wider people.

I'll get to a question. I'm stewing all this stuff over in my mind and I'm having a little bit of a difficulty understanding the stages of propulsion in the squat because my understanding of it is so far based on what I've been seeing is that we start the squat in late, we move to middle and then we, the bike base of the squat we're at early. Now, is that correct to start with?

You too.

And then say if you get like a narrow that's end game is that that's going to shrink for them as well, right? Because then there's much space to move through.

Yeah, great to see you. Have a great day later

So exactly. So you look at the split-squat and you go, 'Oh, I see this limitation,' or 'I see this limitation.' And then you say, 'Okay, if that limitation exists, I should see it show up in another activity.' So pick whatever activity you want. You say, 'I should see it show up in that.' What a great confirmation. Very useful. And now, as the coach, you go, 'Either I want to see that or I don't want to see that.' If I don't want to see that, then I know that I've just changed my exercise selection because I don't want to reinforce the negative. I want to enhance their capability. So that helps me with my exercise selection overall because I know that this is going to be an influence in any number of different activities. So if I see a hip limitation in a split squat, I should expect to see a similar limitation in a squat, or I would see a similar limitation in an overhead press, or I'd see a similar limitation in a step up, or if they're doing bounces or jumps or medicine ball work, it doesn't matter what we're talking about. Now I understand how this is going to create a potential either enhancement, if it's force production, or potentially a reduction in relative motion where I may want it.

Okay, so what is your responsibility in the clinician-therapist interaction?

Yeah, so you have a late propulsive representation, which is an ER. You don't have an IR through the foot, right? And then he's probably also gonna have a similar representation on up.

So kind of shifting topics a little bit. Last week we talked about the bench press. A lot of people that I work with are really, really used to squeezing their backs as much as they can and getting into this really, really strong arch. Obviously that's a strong strategy and a lot of high level lifters encourage people to grow their back and those kinds of things. But a lot of times people I'll work with will experience shoulder issues when they are trying to squeeze their backs that much, which makes total sense to me. But instead of implementing some sort of corrective exercise, what I'll do is just tell people to get into more of a passively, finally extended, traditionally extended position where they are still in this arch, but they're not trying to just squeeze their scaps back. They're not trying to squeeze them down. And a lot of times this clears up a lot of issues pretty quickly. So, yes, I was thinking about this in relation to our conversation. And I was thinking about if we just use ribcage and humorous, for example, right, or ribcage or scapula and humorous, for example, when we are not queuing ourselves to squeeze that same way is what we're doing really just increasing relative motion.

Yeah. Like a slingshot kind of idea.

Yeah.

Yeah, it's max P. So where maximum propulsion takes place in the foot is the heel has broken from the ground, but the forefoot is still in its orientation into internal rotation. So there's this massive twist through the foot that creates a rate change in the way that the connective tissues are loaded. So when the foot hits the ground in sprinting, there has to be a yield. So you run on connective tissues. You don't run on muscles. That's the one thing that you have to grasp, and that's a toughie for a lot of people, because everybody associates all this muscle stuff. But the reality is, you're bouncing across the ground and you're using the connective tissues to do so. So I have to land. So if you think about walking, walking is really slow compared to top speed sprinting, of course. And so the way that we land on the ground, the foot is ahead of the tibia, so that early propulsive, right? So to get the connective tissue behaviors that I need for top speed sprinting, I have to land in a similar relationship. So the foot is the slightest bit ahead of the tibia when it strikes the ground. So it's right before max P, right? So I hit, I hit the ground and then that relationship that cause like, if this is the foot hitting the ground and this is the tibia, it goes like that. It's really, really fast. Okay. because the bones store energy like crazy. They're really stiff, but it takes a tremendous amount of force to deform them. But if you deform them, they release a ton of energy. And so we're using bone, connective tissue, et cetera to create this strategy. So I land in, just like right before max P, I hit max P, and that creates a massive release of energy through the connective tissues.

That's my left latissimus dorsi because I'm putting the weight.

Right. Yeah. And, you know, that question came up from the early coaches' coffee call that we had, because we were talking about like a tube and then if you, you know, how the diaphragm is within that tube. And if you squeeze one side, it expands, pressure on one side, you have expansion on the other side.

So I'm a personal trainer. I started listening to you through Pat in New York. The idea of compression and expansion is new to me, but I'm going to try to explain it as fast as I can. I have a right tilt and back pain on my right side, on my right side of my ilium. Do you hear me? I've always been tilted to my right, and I've been doing kettlebell carries on my right. I've been trying to understand what I need to do with my foot, but I don't have as much dorsiflexion on my right side as I do on my left side. I don't have as much hamstring, I guess, leg extension on my right side, and I do have it on my left side more. I did suffer some pain on my left adductor, and on my right side, I cannot yield back as much as I can on my left side. So I've had this tilt for a while.

You're going to figure it out.

It's relative grace.

Exactly. They're going to be like, why is he ruining his career? He's like, no, this is how he started.

So you reframe it as not pathological, but yet when it's in the end game, it creates lots of misery. And actually, you know, all the drills that you give, like the Ross supine, supine Ross connect, and that pushes back to the left and backward. Actually, I have the same question as Paul: how do you sustain it?

So it could focus at the anterior calcaneus, if it's less far.

This is why there's that subtle difference between wides and narrows in regards to capturing foot contacts. They're the same foot contacts, but if we think sequentially, it determines how we're going to move, whether it's going to be more of like a straight line type of movement versus a turn.

Yeah. So again, it's it just it is so important whenever you're making an exercise selection that you understand what your intention is. And then clearly you understand the potential for interference depending on what your goal is. Yeah. Okay. Now, are you going to acquire the greatest degree of relative motion? If I put the left foot forward, am I going to acquire the greatest degree of IR possible in that circumstance? Greatest degree. It's like, will you accumulate IR? Yes. Will it be the greatest degree of IR? Probably not, okay?

Right. So not to get too theoretical, but if we take a circumstance of like a static squat positioning to gain external rotation, there's probably a tipping point in which if you stay there too long, you start to get tired and you start to narrow your available space. Similarly, you're accruing time up to a given point, which is going to increase your overall yielding space, but at a certain point, you'll start to narrow that space to the point where it becomes less effective, just the same way you're narrowing your space as you approach like the most maximally ironed representation.

Right. Yeah.

Correct. But like when I walk forwards, it appears to me that the turn, like the foot's in the air as I'm making the turn.

Wiley Coyote style road runner, ready? So stretch it and then like that, okay? So I'm holding the delay and I release it. Where's the IR wave? Camera. Now it's going. Point to it. You can point to it. You see it? You see the big guy? Yes. Yeah, there it is. See that? Now, look, the delay was at the heel for a second, wasn't it?

Yes. So you start them at or just below their second pull, right where they have to really pressurize from the bottom up. Teach them that the starting position can be really helpful, like a snatch pull off the blocks, right about just below the second pull there. The position is going to give them a little bit of the yield and the DR. The position is going to give them pressure from the bottom up. So it might actually be a decent solution. And then using the snatch pull, when they finish the snatch, that's going to enhance their back squat representation as well.

Okay.

Yeah. Yeah.