Lateral, medial, understand? Okay. Which one, what do I have to do to make a valgus knee?

Because you don't deserve anything.

So remember how we were talking about like a suitcase carry? If the weight is too heavy and it's pulling you into a strategy that does not allow you to capture the relative motion like we would use. So like if we're doing a suitcase carry for relative motion, it would be a lighter weight because we want the response of the body, but we don't want to take away the relative motions, right? So the same thing's going to happen here with the safety bar squat. Yes, you're putting load there. Yes, it's going to create a downward position, but if the weight is heavy enough, my response will be to push up against it, to hold position. So what you're going to have to observe, then, is you're going to have to observe dorsal rostral posterior lower and sternum to identify whether they're able to capture the expanded representation under that load. Because again, if you put like 10K on each side of a safety spot bar, that's going to be what, 120 pounds-ish somewhere in there. And that might be the weight that you're using to work on the expansion. And then if you ramp the weight up and you're taking them more towards where they have to create more force output, you know you're going to squeeze. Right? So again, same concept. You just have to figure out what that threshold is that gets you the expanded representation. And then that's where you would start. And then maybe you can build that up to where they actually maintain it under a higher force.

No, there's no scaption. That's incorrect. But I think so. Going to traditional school, three planes of motion, right? The old three planes of motion thing that don't exist. If my arm is in this position, what position is it in? Give me all three.

That's going to limit the early flexion measures. It's actually representative of the posterior lower compression limits the ER and the flexion in front of you. It moves extra rotation from in front of you out to the side. That's what that posterior lower represents.

Well, so again, it is different in regards to how you're going to be driving the force through the axial skeleton. So by saying that there's high force production with bilateral symmetry, it does not negate the value of being able to push through a single leg. What I'm saying is that when we talk about specificity, there are other elements of specificity. So ground contact through the single leg support is actually important because I need to orient over a single point of contact to produce that force. So again, there is value in that. It would be like saying, if you want to increase your agility, do back squats. And you could be right. But then to not do any agility at all and expect that to translate, it may not work. So there are elements, especially the turn that's associated with single leg. So when I'm bilateral symmetrical, okay, I don't have to worry about turning quite so much because of my ground contact helped me reduce that element. When I go to a single leg, as soon as I pick up that other foot, my body wants to start turning, right? And so I need to teach myself to resist that turn, thus the importance of the specificity of working on a single leg, right? So to move in and out of that, where I do need some relative motion, it may be who'd me to do both, right? Then again, what do I need them most? We'll provide the greatest benefit. If I had a thorax and a pelvis that were about the same width, so I'm built kind of like a refrigerator, it would be easier for me to stack weight on that than if I had a funnel that was sitting on top of a tiny little pelvis.

For sure. And I can definitely say that when we put him on his back and measure on the right side, there's a lot of side bending. A lot of it comes from his trunk. His knee is most certainly stuck in extension on that side. He's got a twist. He's got an hip-rotation and then a knee-rotation of the lower leg.

Okay. So you need an objective measure.

Yeah. But what I would say is you just need to spend more time capturing the max propulsive capabilities. And then also think about, OK, so you know when you do your little hip bump before you pull? So now we're back to Andrew's question at the very beginning of the call. So you bump a couple of times to create the stiffness before you pull the weight off the floor. So that's a clue as to what strategy you're actually using as you break the weight off the floor. I need more stiffness. And so now you're going to be looking at some of your quicker activities probably to try to capture the mid to max P position in the pelvis. So assuming it's not a pure lack of understanding technical glitch, you need to train the physiology under those circumstances, because you could probably coach it to your blue in the face and it's not gonna matter diddly squat until they have the capacity to create that concentrically oriented outlet under a high pressure, right? Does that make sense?

Okay.

So the condyle, so like if I hold the shaft of the femur still and I twist the condyle. Okay. All right. If I hold the shaft of the tibia and I twist the plateau. Yes. Okay. That's what you got. First, from the top down, I'm going to start twisting the femur into ER. So I take that initial representation that looked like that, and I'm going to do this. So as you move the leg, it starts to look like a bow. Okay. Where does the weight go on the tibia under that representation? What side of the tibial plateau is absorbing more weight?

Yeah, it's back in, it's one, almost a year ago, I guess.

Is there a point in time in a role where I would want that middle P expressed?

Yes, sir. You got it. That's exactly right. That's exactly right.

Like work up that day or through like a four week cycle?

It's out there. It's actually less ER space, so you don't have any ER space in front of you—it's moved out to the side, so it's moved away from midline. That's what you want to understand about that. It's the anterior compressive strategy that's going to limit the internal rotation. So what it's showing you is that you've got a tremendous amount of A to P. So when you get that posterior lower compressive strategy, the thing that happened just prior to that is the anterior compressive strategy. That's why we talk about these things in a little bit of a sequence because it allows us to see how these superficial strategies are layered upon the axial skeleton. Okay. So don't misrepresent what they're showing you. Okay. Yep. So when you have posterior lower compressive strategy, you lose early traditional hip flexion. If we want to call it that, you're going to lose the straight leg raise is going to be limited. And then you're going to lose IR not because of the posterior compressive strategy, but because of what just happened prior to that, which would be the anterior compression. Okay. Okay. There's a sequence of events that those things represent, but it tells us where you are in space. That's the important thing. Okay.

Oh, you have herniated discs. It's like, yeah, but I have, they say it's on the left. It's a left lateral L5S1 disc herniation. They come in with the right hip pain. You know, it's kind of not related, right? But it tells you the strategy that they're using to create the delay. It's like, so what do you do? I just need to give them a more distributed delay strategy on that side. And a lot of times that right side stuff starts to clear up. So when you have a constraint like this, this is where you get to be the clinician here and really think this through and say, OK, here's what I know. It's highly unlikely that I'm going to capture normal relative motions because I have somebody with a very large protruding abdomen. I have a diaphragm that will not descend the way I want it to under any circumstance, okay? You have a diastasis, which means that I have lost a connective tissue constraint. So I don't have normal ISA behavior, which means I don't have normal diaphragm behavior. So, OK, you see what we're building here? So it's like, now it's like, where do I create? Where can I create an expansion to create adaptability? Where can I get him the greatest relative motions? If I can't get him the greatest relative motions, where can I get motion safely? And it's very, very difficult to do this. OK, but it's possible, but it's possible. And then like I said, you get them comfortable, and then maybe you'll have more time and more opportunity, more windows of opportunity to try to access the normal relative motions that we always seek, which tends to be more protective than trying to drive somebody farther into a strategy. Cause again, that's risky, but like I said, it happens accidentally all the time. It makes people feel better quite frequently because again, all I did was increase adaptability. I just might have not given them a better strategy. OK.

Understood. Okay, so here's what you can do. Number one, I wouldn't put him in a front-to-back split squat. What I would do is I would deviate him out and put him on a little bit more, like actually quite a bit more of a diagonal, okay? He's got that space available to him. What he doesn't have is the straight ahead. So again, you know, like you ever done like, I don't know what they call it now, but we used to call them compass lunges, where you go like forward, you go to the side. So it's like North, South, East, West, Northwest, that kind of thing. So he's going to be on a diagonal first. But what I would do is I would actually put him in that position and then keep them fairly high. So above parallel to the floor kind of thing, like the bottom of the split squat, I wouldn't sink him down. I would put him in those positions and then that's where I would start to do some of the superimposed stuff with the cables and things like that. What that's gonna do, it's gonna allow you to capture some of this yielding action that he doesn't have. You're gonna start to reduce some of the posterior lower compressive strategy that he's using. So he's very concentrically oriented in that lower hip. You're going to start to expand that and then use your split squat, okay? So you have a test for your test. So you literally just told me what test is going to be the best one for you. So when he doesn't have to do that, so when he doesn't have to brace and hold, right? Because he's trying to hold position because again, everything's going to be this orientation. And then you just slowly, you take the stagger that looks like this and then you just slowly bring it in to where he's going to do a normal split squat. Okay. That's one of the advantages of the, of the like the front foot elevated stuff is because it does create the delay and it does promote some of the turn. So like I said, you're probably going to go in that direction, but I would, I would just deviate the split a little bit and then train him on that, on that angle for now and then see how that works for you. Because again, I think that you're trying to put him into a turn that he doesn't have. And therefore he has to hold his breath to get there. Like literally he's twisting to hold that front to back position. And in doing so, he is squeezing himself even tighter. Therefore there's no inhalation, right? If you don't have inhalation, you don't have extra rotation either. If you don't have extra rotation, you have no space. If you have no space, everything becomes orientation.

I talk about rate a great deal because rate tends to be a very predominant factor. And we actually talked about how location plays into this a little bit more than we typically would. So again, I think this is going to be useful for a lot of people. So thank you, Zach, for your question. If you would like to participate in a 15-minute consultation, please go to askbillhartmanedgymail.com, put 15-minute consultation in the subject line so I don't delete it, and then we will arrange that at our mutual convenience. Everybody have an outstanding Wednesday. I will see you tomorrow 6 a.m. on the Coffee and Coaches Conference call. Have a great day.

So his feet are really, really wide and then he still can't get to parallel, right? But he can get lower. Am I correct?

This is also going to help you sort of diagnose what kind of an orthotic you might need, what kind of a shoe you might need. That's a different story for a different day. Bilateral symmetrical exercises by design stop rotation. So they are for max propulsion. Good morning. Happy Wednesday. I have neuro coffee in hand and it is perfect. All right. So today is Wednesday, that means tomorrow is Thursday, which means 6am tomorrow morning. Coffee and Coaches conference call. Please join us for that great group of people, great questions, always got new people coming on. So this thing is growing and I'm having a blast doing it, so we're going to keep doing it. So again, please join us for that. This week has been sort of about the foot, and we talked about early and late phases of propulsion. So why not capture middle today? So we're going to talk a little bit about middle propulsion today, a little bit about max. I got two segments for you that we've done in the past. One was actually a conversation with Drew and Dusty Keele, the quarterback docs. And I got to hang out with Drew for a few days over the weekend at the intensive. So we had a great time there. But this was a question in regards to some rotational athletes and how we want to influence the extra rotation capabilities, middle propulsive capabilities of these athletes by exercise selection. So I think it'll be a very useful Q&A for you. And then we slide into a max propulsion question that we've answered in the past. Again, that goes into the details of that. So again, really good Q&As for you for this week. And if you would like to participate in a 15 minute consultation, please go to askbillhartman at gmail.com, askbillhartman at gmail.com, put 15 minute consultation in the subject line and we will arrange that at our mutual convenience. If you have any other questions, go to the same email askbillhartman at gmail.com and I will try to answer those for you as well. Alright, everybody have a great Wednesday and I'll see you tomorrow morning, 6 a.m. Coffee and Coaches Conference call.

So are those early and mid stages then very, very short? You're just reducing the time that those are expressed.

Okay, okay, good, because lefties are a little odd, but not terribly. But just in generally speaking, it's like you're gonna see this more straight line delivery in many of those cases. And so then you think about what is going to be the strategy to keep that turn as tight as possible so it is as straight a line as possible as he's delivering going to home play. When you define somebody as not a good mover that throws 98 miles an hour in the major leagues. I don't know that that's an appropriate way to express that because he's doing exactly what he is being paid to do right. So, so, so what we're talking about is specificity, and then we're looking at his strategy to achieve the desired outcome. I'll let you know a little dirty little secret. If you were to measure her, I have no doubt in my mind, never measured her, but I've measured enough gymnasts to know that they're not always great movies either. They're very, very good at certain things that make them stand out in their sport, right? But when we compare them to averages, they fall way off the chart. So we can't look at this guy as an average human being because he is not. The gods, as they say in the movie, the gods turned his arm into a thunderbolt, right? And so we have to look at him as an individual. So you're absolutely right. N equals one is in play, right? KPI is absolutely. But here's the thing that a lot of people don't recognize is that when we're talking about performance, and again, we're talking about something that's really, really specific here, is his KPI is going to be different than someone else's. His ability to generate force is going to be a little bit different from someone else's. There's a lot of things that are the same when we're talking about pitchers. But we have to treat them as individuals because you just don't know. And so you got a guy that really knows how to reduce relative motion, which makes him a high force producer. And he's got to do it over the smallest increment of time possible. Another thing to keep in mind is you're using normal average comparison table tests. That doesn't mean that he doesn't produce internal rotation and that doesn't mean that he doesn't produce external rotation. It just means he doesn't produce it in the place that you're used to measuring based on averages. Okay, so chances are when you look at it, it's like he's got hardly any hip interrotation. Awesome. He's still jamming force into the ground. This is why I define interrotation as a downward force because that's where it goes, right? So he's got a way, and you'll know better than I will because you've measured him directly. He's got a way to produce that force into the ground.

Every time, I could be asked the same question six different times. And because I'm talking to a different person, the answer is going to be a little different. And again, that helps me. It helps everything in regards to modeling what is arguably something that we'll never fully understand.

The person that doesn't tilt back has a very significant degree of shoulder reflection limitation. So let's just say, if you're using comparisons to the averages that they teach you in school, which are absolutely wrong, then we would say that this person, let's just say they have 100 degrees of traditional shoulder flexion, okay? And then you have the person that tilts backwards. Okay, let me back up. So let's just say they have 100 degrees of traditional shoulder flexion. They have about 70 degrees of traditional shoulder external rotation as you would measure on the table, okay? Take the other person, the person that hits the table, rolls backwards, they now have a magnification of those two measures. So even though shoulder reflection may be limited to a significant degree, they might show like 150 to 180 degrees of shoulder reflection, and they'll show you 120 degrees of shoulder external rotation by traditional measures. And so what happens, and incorrectly, is these people get branded with that so-called concept of laxity, and that doesn't happen, right? It's just an orientation on the table in this circumstance. It's not looseness anywhere. But if that's the model that I've used, because it is the structural reductionist way, They say, oh, anytime you get an excessive measure because their concept is like, I'm looking through this singular lens, I'm just looking at your hip or I'm just looking at your shoulder and I'm not considering the fact that ER and IR are systemic measures. They're not isolated to an area until you have the superficial compressive strategies, then they are isolated to that area. That's why the measures suck. Right? So when I have limitation in a joint range of motion of significant degree, that's pretty indicative of that superficial compression, right? Because when I move a shoulder, everything has to move.

That makes sense because you lose that interrotation initially. I guess, relatively first.

So you're going to turn differently than I am. And that's all we're talking about. So what we want to do is we want to represent the extremes, knowing full well that there is an infinite number of possibilities in between those two extremes. So one extreme would be for me to just take this and then just turn it, actually just turn it like that. And so this is going to be a very flat kind of a turn. But what that does is it gets the paddle in the water out in front of you, basically. That's what it does. So it pushes that sucker forward like that.

Absolutely. That would be like the place where it would be most commonly represented, I would think. Okay. Let's make a comparison between two barbell lifts first as a representation. So let's say that you've got 100 kilograms on the bar for a squat, and then you've got 200 kilograms on the bar for a squat. One will behave in a stiffer manner. The connective tissues will behave in a stiffer manner. So the magnitude of load. So I've increased the load by 100 kilograms, which means that number one, as I descend in the squat, the tissues will be stiffer. And number two, even though as I lower the weight down, I'm using fewer motor units than I would to lift it, okay? So my motor units have to drop off or I can't move, right? I am putting greater load, so I'm recruiting more muscle in the descent with the heavier barbell than I am with the lighter barbell, correct? Okay. Now, since we have that representation, what you got with weight releases is I got the 200 kilogram squat on the way down, and I got the 100 kilogram squat on the way up. That's basically what we're talking about. So now we have to say, well, what are the difference between those two squats? Real simple. So as I descend with the weight releasers, and we're using a really crazy example, I don't think you would ever overload 100 kilogram difference between the two squats. Although, I think there's a good reason to do that, but you probably wouldn't do that. As you're descending, I'm increasing the number of motor units that get overloaded on the way down. The motor units that I'm using are the ones that are trying to stay constant and are pushing up against the resistance. I have to drop motor units off so I can actually sit down into the squat. Which means that on the way down, my connective tissues that are involved are stiffer on the way down. Here's the really cool thing. The split second that I release that load, the connective tissues start to re-expand. Okay? So I'm stiff, stiff, stiff, stiff, stiff. I go down to the bottom, the weight kicks off, the connective tissues expand very quickly. And then I try to stand up very quickly. So what I have done is I've done what's called increasing the impulse. So this impulse is a change in the momentum. which means that I'm trying to increase the distance covered in the shorter period of time. And so the really cool thing about the weight releasers is that it affects that change in momentum to a very high degree. So it's very, very useful in those situations where, and you've seen this on a squat enough times where somebody is really having trouble getting through the sticking point, right? And so think about a slingshot at the bottom of the squat.

Yes, sir.

Yeah.