Good morning, happy Thursday. I have neural coffee in hand and it is perfect.

Yeah. I'll think on that a bit more, try and figure it out.

Right.

Lordosis.

Yeah, it's not. It's not going to be easy. You're going to have to take it away because she's actually sitting in the position. So here you go. Think about this. The spondylolisthesis enhanced her ability to sit in a saddle. It allows her. So sitting on a horse is an extreme ER orientation. And I've been on a couple of three horses. I'm not good at it because I do not have the position capability to actually sit on a horse comfortably. Okay. But this is why, you know, old cowboy movies and you see the guy walk in and he's got his high heel boots on and his spurs and stuff, but he's walking on the outsides of his feet and you can see the tunnel between his knees, right? Because the horse is still there. Or my Harley-Davidson riders that come in and they're the same way. You can send a pick through their legs. Yes, exactly right. So that representation right there is an extreme ER orientation. So when we talk about Ian's question about lateral knee pain and things like that, that's what we're talking about. That's extremely our orientation. So I worked with some competitive equestrians and some dressage people. And those are really big. Like the dressage is really big horses. And so they are really extreme. And you'll see a lot of, they get a lot of pubic pain because of the amount of pressure through the front of the pelvis. You're going to see a posterior lower compressive strategy every time. They're going to have it's pure ER orientation, which means that they need IR orientation somewhere else, which is going to be the orientation of the pelvis. It's going to take the spine forward. You got to bring her from out here to in here. And you can't do that with a horse between your knees.

Okay. Are you allowed to lay hands on him? Let's think about where you've got concentric orientation. Where do you have to go? Where's the big money? You have to stick your fingers in somewhere. Where do you need expansion? Where do you need expansion to get external rotation?

All right. Yeah.

So I've moved you into a space away from your highest force producing capabilities. To say it's something that's isolated, that it's one thing would be ridiculous.

So queuing the split squat with a little more speed than maybe what we were trying to see, can they make that turnaround?

So right away, you're thinking muscle, glute max, all you have to do is get the person to feel their glute max. The reality is that it's more complex than that. If you try to do a bridge where you're lifting the hips off the table without internal rotation capabilities, those people will go: 'Do you feel your butt?' and they'll be squeezing it together like nobody's business. Like if you stuck a $100 bill in there, you're never getting it back. And then they externally rotate the proximal femur, their knees try to separate, and they're getting a really strong glute contraction. So it's a glute bridge, but you're not achieving what you intend to achieve, which is to maintain that measure of internal rotation. Remember, they're both there at the same time. It's not an either-or; it's an external rotation representation. You're moving from the external rotation representation towards internal rotation. When you lift your hips off the table in that bridge, you're moving closer to internal rotation. If you don't have internal rotation capabilities, then you would ramp up all of those external rotation muscles in an attempt to try to bring the legs together at the same time. And that's where you get the cramp. That's why people that complain about hamstring stuff say that anytime they try to lift their hips off the ground, they don't have any internal rotation—it's all external rotation stuff.

It's terribly complex. Do you want to do it? Okay. Do you want to demonstrate it for everybody?

That's a lot of force. Is that why when rugby players get bumped into each other, the one that bumps like, there is a victory in physical contact?

Middle P on the right foot.

That's an IR compensation.

Yes. It turns out he was a really, really fast football player, like an extremely fast football player. And so he had certain physical structure that made him ideal under certain circumstances. He got a lot of attention. He played at a very big school here in the United States. But again, all we're doing is seeing the influence of structure and strategy. This is so far away from the norm when the reality is that these individuals are normal like everybody else. They're just following the rules. So you should just follow the rules—or principles—regarding what you're going to do with them. It doesn't change anything. But like I said, it might put a limit on what your expectation should be.

So you changed the environment a little bit. Okay. Yeah. And so, how early do you think that they're ever going to get with a heavy load? Cause I have to produce a lot of force. Yeah. Okay. So I'm talking about, I'm talking about something that can move through a full excursion of a squat with nothing other than body weight load. Okay. As they go through, as they go through the sticking point, you're going to see the tibia go forward. Okay.

So let's look at two extremes. You have a narrow archetype that is biased towards an expanded axial skeleton by strategy. That's a breath in. They're expanded. They need to be able to exhale. So if I'm going to exhale and I have a descended diaphragm, that's probably bad news. They are using an exhalation strategy. Why do they close the internal oblique in the front and keep it as such? Because that allows that diaphragm to ascend, moving towards an exhaled strategy. A wide ISA is the exact opposite. That's somebody who is biased towards squeezing and exhaling, and they need to breathe in so they don't suffocate. So they're actually going to pull the diaphragm downward into a descended position. We're talking about the costal portion of the diaphragm. We have to be very, very specific.

Absolutely. And this is simple physics. You've got somebody with velocity and turbulent motion that's going downward. They've sort of lost the genetic lottery when it comes to physical capabilities. It's the unfortunate person. But again, it's like that's why we have people that are great accountants and not great basketball players—we do have people that recognize very early on that they just don't have these physical capabilities. Doesn't mean they can't enjoy playing sports; they're just not going to be in the NBA. They get to do other stuff, which is what we need. But the reality is they have genetic predispositions to get stuck to the ground because literally their internal downward velocity is greater. They have so much more to overcome. Unfortunately, just developing force production is insufficient because in many of these cases, if you do increase force production, there are some people with this physical structure that can get very strong, but they tend not to be very explosive. They tend not to be able to leave the ground because they need so much time to create the force. When we talk about the most explosive people, they can create extreme forces over very short spans of time. That's where they demonstrate velocities—that's where you see the guy with the 42-inch vertical jump. That's just the genetic reality. That's why when I put together the representations of the archetypes and we started looking at the configurations, it becomes such a powerful and useful tool because you know right away where you have to go.

Good morning, Bill. My question is regarding the classic banded internal external rotation exercises. I have a couple of questions. First, is that a posterior compressive exercise?

That is correct. Okay, that's helpful to know that there aren't really, I don't know, there aren't concrete things that I can say this is compensatory and this isn't, but we can use kind of proxy measures like the breathing. Position, position, breathing, shape, right? When we talk about the shape, right? Cause we can, we can actually identify those things. But again, it's, it's an understanding. It's having an understanding of what those representations may be also humble yourself a little bit and recognize the fact that you'll probably be wrong sometimes. And that's just, that's just real. I just don't hurt people, right? It's always a safe experiment. You're not putting people at risk under those circumstances. If you're unsure, you don't do it.

Is it even their conscious decision?

Yeah, I used a number of things, I guess for this conversation, yeah.

I'll give you four minutes. How about that? Is that fair?

So the shape of the body still ain't really oriented. The shape relative to the flat surface of the bench, you're tipped backwards.

Awesome.

So then talk to me, go back to the kind of the over the coming and the yielding. You had talked about, it's about the rate of loading for the connective tissues. So as soon as, if anytime you pick up a weight, that's instantaneous load. And you were talking to Ryan Patrick regarding the back squat versus getting into a cut. And so like, I see how that works with the instantaneous loading. So then anytime you do a load, are you creating a overcoming action or yielding action? I'm kind of confused at how that works.

So you have to be careful, yes. Generally speaking, you're on the right track, but it's not going to be posterior or lower, okay? It's going to be over. It's higher, okay? So once again, it's like, we're kind of talking about the same thing again this morning, right? It's like, okay, we call it a muscle and then it gets all distracted and we've got parts of muscles that are actually behaving separately from other parts of muscles. Okay, so I'm going to give you a name of a muscle by tradition that will guide you in this, okay? If you looked at piriformis. And if you concentrically orientate piriformis, that will guide you to an understanding of the creation of the right oblique axis.

Yeah, I'm actually looking into some data about that to see but you know the proportion of people who go right leg versus left leg in the lead lifting.

OK. So you need to be able to push yourself back and to the left. You're going to do right leg or right foot leading activities that will push you back and to the left. The cable left hand hold in front of me into a deep squat with a right foot forward.

Maybe, but the point is, people want easy. It took me a long time to figure this out, but there is no easy if you want to be good.