Well, actually you'd be capturing an IR position. So the bottom of your split squat might look a little different in regards to how much control you have, how quickly you can move into and out of it, right? From a dynamic standpoint, right? So when you talk about a visual with the activity itself, so you're doing a squat clean, right?

Would you ever accuse somebody to actually bring their toe off the ground? Or do you think that that creates interference because, okay, got it. Got it. Yeah, way back when, like, when I started my training, that was one of the first ways I was taught to teach a glute bridge, just to kind of like, and I, but I just, I, it's like appeared in my head and I wondered what you thought.

Yes.

So here's the difference. This is the difference between somebody that is well practiced and somebody that is just first learning. Because most people, they intentionally stop the punch at the surface instead of punching through. They dampen the IR wave as it goes through the extremity. So they never get a full force punch. But the thing that I want you to recognize about this is the rules are the same. It's like I move from a position of expansion, I create the compression, the high force element. That's what translates the energy from the ground all the way up through the extremity. So whether we're talking about throwing a baseball, throwing a javelin, swinging a tennis racket, swinging a golf club, throwing a punch. The representation of extra rotation space, high force IR, and then the expression of the velocity of the punch is the same. It's just like walking, it's just like throwing. So it's very, very similar.

And that's the hard, that's the really hard part, right? That's why everybody likes that, you know, they like the numbers and they like straight planes and they like average measures and things like that because there's comfort in that, but it's also limiting in your outcomes.

Yeah, you took it all away, so you don't have any turning space. So you need more turning space first, then go to your left propulsive activity, but don't, like higher is not better. Okay. Because that jams you, it literally stops you from creating the relative motion to get your sacrum square. It's going to keep you in a late representation and you'll never get the IR back. You'll just keep jamming yourself into an ER orientation. Do you see it?

Like for on their throws? Oh, yeah, absolutely, absolutely, yes. Yes, but now let's take a scenario. You're going to do the exact same thing. Okay, but this time when you step forward, so the early representation would be, let's just say you can't capture the early, so you can't get your big toe down to the ground. Okay, so you're going to stay in a supinated foot representation, but you still got to make the throw. What you're going to have to do is compensate for the lack of the ability to go to middle propulsion or max propulsion in the throw. So you're going to do it in a different way. So now you're going to have to create an orientation because I got to get up and over that foot. So I don't have the door deflection anymore, but I got to get over the foot. So what I'm going to do is lift up and go over it, and I'm going to tilt my pelvis forward and down to create the down force to get to the other foot. But now I've altered the timing of the throw, and so now my accuracy is going to be compromised. So it's not that you can't produce the force; it's just that you're not going to do it in a manner where you have the relative motions available to you where you can produce a consistent release point. So this is why the release points get in. All you gotta do is like in baseball. They do a plot where they can capture release points. They can measure it on coordinates, right? So they can always tell where the release point is. You see these nice smooth plots that are like a best fit line versus like a scattering that's all over the place. So if you got a guy that doesn't have access to even the normal ankle mobility, it doesn't mean he can't throw. It just means that his accuracy might be compromised. Or you're probably going to see the onset of these little aches and pains that start to show up because he's got to use compensatory strategies, which are compressive. So maybe he compresses at the elbow. Maybe he compresses at the shoulder. Maybe he compresses at the hip. Maybe he uses his lower back. Maybe he uses his neck. However it might be to create these throws.

All right, dude. I got to go. Good to talk to you again.

If he's missing a lot of shoulder internal rotation, you can do like a side plank-ish, oblique sit kind of a thing with pronation. So you're going to internally rotate, internally rotate, internally rotate, internally rotate together. But I would caution you that with the hand in the pronated position, I would take a folded towel and put it under this part of the hand because I don't want this part of the hand to pronate. I want this part of the hand to pronate. His chances are he was pronating this part already. So if I block this part like that, then I can get all internal rotations without the excessive pronation of the hand orientation because that's where he's symptomatic. So you have to reorient the hand first to restore IR, IR, IR, IR, and then IR here. So you have to reorient the hand first. That's going to require a supination activity and then turn everything into orientation together.

Because the center of gravity is always going to go forward. You can't go backwards. We all know that there's no backwards. Good morning. Happy Wednesday. I have neural coffee in hand and it is perfect. Okay. Well, happy Wednesday. It's Wednesday, so that means that tomorrow is Thursday, which means 6 a.m. tomorrow morning. The Coffee and Coaches Conference call, as usual, as we have done for over the last year. So if you haven't joined us, please join us. Great group of people, great questions, solving problems, always fun. Speaking of the Coffee and Coaches Conference call, today's Q&A is with Cameron. So Cameron is a frequenter of the Coffee and Coaches Conference call. And we dug into some public orientation stuff. So this is actually some really, really good foundational information in regards to the anti-orientation representation, how the superficial strategies will influence this. We talked a little bit about strategy in a specific case situation, which moved us into a little bit talking about this later representation of the propulsive foot. Again, really, really good foundational information. I think it's going to help a lot of people. If you would like to participate in a 15-minute consultation, please go to AskBill Hartman at gmail.com. AskBillHartman at gmail.com. Put a 15-minute consultation in the subject line so you don't have to delete it, and we'll arrange that at our mutual convenience. I hope you have an outstanding Wednesday. We'll see you tomorrow morning, 6 AM. Coffee and Coaches Conference call. Have a great day. OK, we are being recorded. The clock has started. Cameron, fire away.

No, probably not.

Yeah. Yeah.

Absolutely. Okay, awesome. So I wanted to switch gears here quickly and talk about the two archetypes and the diaphragms relative to each archetype and how that manifests potentially in different strategies specific to powerlifting. So an example would be, do you choose to pull Sumo? Do you choose to pull conventional based on what you feel more comfortable with? Do you squat high bar? Do you squat low bar? Do you bench wide? Do you bench narrow? Those kinds of things. So I just want to make sure my thought process is correct in terms of the positions of each diaphragm. So both are relatively descended. Is that true?

Yeah.

Maybe that buys us a little bit of hip mobility that we can work with. But if we're going to rely on exercise, sometimes we can maybe put them into a prone situation and do something like that that will give us some of this eccentric orientation that we need in that posterior lower, but it tends to be a challenge. It's almost an exercise in futility in many cases. A lot of times what we have to actually do, if we have to start with some form of hip approximation activity. So what we're talking about is creating a situation in the back of the pelvis that looks like this. And so what we're doing is actually we're inducing a very very small amount of rotation through the pelvis through hip approximation. And so an activity will look like that that you're seeing on screen right now. And what this starts to do is it starts to actually increase the amount of eccentric orientation in this reciprocal fashion. So we're creating almost like a really tiny variation of the gate cycle through this, this hip approximation. In many cases we get really good results from this and then we actually pick up enough hip flexion that we can now start to move people towards some activities like maybe we do some hook lying. We continue to work on yielding and overcoming strategies in this hook lying position or we can move them into a sideline propulsive activity with an increasing degree of hip flexion and we can superimpose some reaching on top of that. So you got to remember that you got this iteration that's going on in the thorax at the same time. So if we can superimpose some reaching on top of this propulsive strategy, we get a much bigger bang. One of the activities that's kind of off the beaten path is actually this arming crawling that we might want to do. So when we think about the posterior lower compressive strategy that's going to limit the degree of hip flexion in the traditional imaginary sagittal plane, what we can do though is we can deviate the knee laterally and we can go get some extra rotation in that position. So that can actually help us increase the amount of eccentric orientation in this posterior lower strategy as well. So it's probably considered a developmental position for some of you depending on what your background is, but we want to turn this into an army crawl. This is also great for kids with this scenario, because they like to crawl around and pretend to be animals. So a little FY there. If we move to a standing position, what we probably want to do, because we don't have a lot of hip excursion to start with, we're going to start with a very narrow stance chopping activity with a little bit of weight shift.

Yeah. And that's why this is hard. And this is also why there are all these ridiculous arguments that show, well, it's true. It's because you could have two people arguing back and forth on any social media platform or wherever they may be, they both may be correct based on the moment in time that they are talking about it. Yet they appear to have this conflict going back and forth when the reality is it's like, oh yeah, because what you saw was not the same thing that this person saw. Because you both weren't there at the same time. You're both in different contexts. They can both be correct.

Well, no, you just learned that that intervention was not the appropriate one. You were trying to narrow the probabilities as to what would be most effective. And so then the response is, okay, that was not the outcome that we desired. Okay, so I have eliminated that. So you did something that you were successful in determining that something was not the appropriate action at the time. Better or worse is their decision. You don't decide whether they're better or not. That's them. It's not your responsibility. You might be a lousy guide, okay? Right? You might be a lousy guide. That's true. That's true. But whether they get better or worse, what if you do the exact wrong thing and they get better? Yeah, that's... Have you had enough clinical experience where somebody came back to you and they did something you thought was totally wrong, totally off the wall, and then they felt better about it? Happens to me all the time. I'll give them an intervention. And we have like a nice little, like a really good outcome in the purple room, right? And then they'll go and they'll go do stuff, like stuff that I would, I would, like I would typically say just probably not a great idea based on my experience, based on the probabilities, it's probably a bad idea. So let's, I'm gonna pick on yoga. It's like, I have nothing against yoga, but let's just pick on yoga for a second. And they go, yeah, I took a yoga class. I felt so much better. It's like, great, do that. That wasn't my idea, right? But it made them feel better. So again, so maybe there was a, there's a 8% chance that yoga was going to make them feel better and a 92% chance against it, but they fell into that 8% that time. That's the reality. Your responsibility is to evolve yourself into the best possible guide. But ultimately, you don't make them better. You're trying to create an environment that allows them to arrive at the solution. You interact. You interact with them. You become entangled with them, right? You're trying to influence them in a favorable way. That's all you can do. The outcome is not your decision.

Yeah.

Right, hopefully.

So just to make sure I have this correct. So just like we see the whole anterior orientation of a pelvis to produce force through the ground, we see a posterior orientation of the whole thorax.

Okay, right.

But he had to change. He had to drop 60 pounds of body mass and he had to literally retrain his entire movement system to be a very good sprinter. But he's doing it. It's really cool to see. I'm fascinated by it. Right. But again, he was already, he's kind of gifted. Like he's just one of those guys that has a, has a lot of natural gifts too.

Yeah, extender.

Yeah. But here's where the confusion is going to lie. And here's why you'll get different opinions. It depends on where you look as to how you describe the turns, because if you look at the spine segmentally, you have relative position changes in the spine from segment to segment. So if I was looking at, say, T5 relative to T10, I would say that they were turned in opposite directions. And so then this creates a massive amount of confusion for people. What we want to look at is, so if we use the upper back as the representation of dorsal rostral, so that's space between the scapula. And then if we look at the sacrum, the relative positions that they're going to turn is always going to be the same. Maybe not to the exact same degree, which again confounds a lot of people, but what we have to look at is we have to look at the general representations because what we're doing when we move is we're moving the axial skeleton through space with our extremities. So people get really distracted by arm and leg movement and they say, well, this arm is going forward and this arm is going back, so one must be externally rotated, one must be higher. It's like, no, they're both in external rotation. Right? Because I got to create the turn. I got to create the representation through the scapulae so I can turn the axial skeleton in the right direction. So this is why we don't want to turn the thorax and the sacrum in different directions because it's really uncomfortable and it's almost impossible to breathe if it is possible. It's a great way to put so much stress on the connective tissues that you end up with some form of destruction in fact.

So my right oblique is this higher in this case. Like my ribs are going down and my hip is coming up.

I am investing.

Okay.

And so we're going to start somewhere with the left hip in a 90 degree position, and we're going to teach them how to delay and shift backwards on that left side first so we can capture this middle propulsive strategy. So from an exercise standpoint, this is where like campana deadlifts come in really, really handy. The left shift squat strategies I have a video up there on YouTube on that. Try that actually, that's a really good position to be in. The front foot elevated split squat variations that are actually delaying propulsion with the left foot elevated on the on the box. So that'd be your front foot. And then once you're able to recapture the internal rotation of that left hip, that would be a good sign for you now to switch and try to bring that that left knee down to the floor into a half kneeling position. Then you start to work on capturing a really useful, propulsive, middle range strategy of that half kneeling position. So there's a video on YouTube that actually describes how to capture that as well. So I wanna point you in that direction, Mikhail. And then once you do that, once you actually capture that effective left half kneeling position, you've got chops, you've got lifts, you've got presses, you've got pulls, you've got all split squat variations with the right foot lead. And then what you can do is you can go back to the original position where you saw the externally rotated hip position where they were driving into early propulsion and use that as your test retest. So there's a lot of things that you can do here, but what I would say is the first things first is, one, don't try to use the hip and that zero degrees of hip extension strategy. I would move them into the 90 degree position, work there to delay the propulsive phase and then slowly bring that leg back towards extension. So hopefully that gives you some strategy and some understanding as to what you're actually looking at.

Well, you practiced a lot, right? Okay, so it's the same thing. It's like, okay, I have this situation. I have these forces that I have to be able to manage. I have positions that I have to be able to control. Well, how do you learn to control them? You practice. They never go away, so you have to practice a lot, right? Now, if I take your guitar away for 10 years and then I hand it to you and I say, play me a song. Are you going to be as good as you were 10 years ago having not practiced?

So are there portions of the foot that don't really ever get internal rotation, like I'm thinking of the midfoot.