Okay.

Yes, is there a manual therapy?

Got it. That makes sense. And then for, I guess, the last thing is for general population clients, the utility of using a single leg stance might be to just maintain full internal rotation capabilities and improve full internal rotation capabilities.

So there's my eye off. That little spot right there. Got it?

So. I feel like since the beginning of watching your content, I've had trouble with the term delay strategy. I could understand it here and there in certain contexts or maybe intuitively, but recently I really sat down and thought about what that means. As far as I can tell, if I'm using a delayed strategy, I'm basically delaying the end of the propulsive phase, right? So I'm not delaying— it's not like I hit the ground and I'm unable to propel. I have to stop doing that and wait for it to happen because I have to propel immediately. But it's delaying the advancement from early to late, or is it something else entirely?

No, you're squeezing it at the top of the tube. Grace, Grace, say it out loud. Where's the toothpaste go?

So in the case of a squat, then as you go down, there's a moment where I guess you're probably moving faster than the kettlebell. I think the kettlebell is kind of staying put. Then you go down and then they follow.

Well, both hips go forward faster.

Yes, it does. I'm definitely going to have to come back and re-watch this, but that's totally okay.

Yes.

No, not really.

Yeah, because we want people to be force producers. I want people to produce as much force as they possibly can without sacrificing something that they need, that's all. And so yeah, I mean, there's utility in them for sure. Just from being a human standpoint, right? Yeah, you're never going to have a situation where the degree of load would approach what a bilateral symmetrical activity would have. I mean, some people can do certain things that's really cool. You know, went on a single leg and that's fine. But generally speaking, it's not going to be your heaviest of loads. You're not going to do a single leg good morning, you know, with, you know, 250 pounds. Although somebody might be able to do that, I suppose, there's probably somebody out there that can do it.

Okay.

Okay, so if you're flying to Indianapolis, okay? And you're at the airport. This actually happened to one of my clients yesterday. So you're flying to Indianapolis, and they say, hey, we're gonna be on a 30 minute delay. Does that mean that the flight is not gonna get to Indianapolis? No, it just means it's going to be a little later, right? So it's slow. Okay. You ever watch a dragster on TV? Okay. How do they slow down?

To the sides.

Depending on how fast you go, you are absolutely correct. The guts are fluid; they're in a bag and surrounded by fluid, so this is as close to frictionless as you can imagine, otherwise it'd be really uncomfortable to just walk across the room because you'd be feeling your guts all the time. It's kind of like post-Thanksgiving dinner is a great way to represent how uncomfortable the guts can be. So they're sliding up and down through this piston of your body. The faster you move your body, there's always a delay internally. If I go really slowly, the kettlebell doesn't move all that much unless you have a really elastic rubber band. I can control the descent and the kettlebell kind of comes down with me with really no elongation until you get to the turnaround and maybe there's a little bit. But if I go down really fast, the kettlebell stays up. That's what the guts are doing. The guts are staying up and then they slam down with the kettlebell.

Right.

I'm going to post it up for the whole world to see, Johnny. You're going to be famous.

Perfect.

OK, so you're always going to be applying some form of compression. Now, if I want external rotation, we're talking about like a spine or a bone or something like that. If I want ER, I have to apply an internal rotation force somewhere to get a response to create the ER. So that's how you would do that. And so as long as you understand not like the bony orientation that you're chasing or a shape change that you're chasing, then you just need to make sure that you're applying the force appropriately. And so when you look at like a singular vertebra, it's just a fractal representation of a person, right? It's just a little man, right? It's got two arms and two legs, it's got a tail. And so when you apply pressure in the right place, you're going to promote potential movement, okay? But definitely you have influence on shape change. So okay, what is, when they talk about spinal stenosis, what is that?

Right.

Put them on the ground. Slow the heel down. It's going to go forward. Slow the first met head down. And then boom, all my air is gone.

These are parachute.

Goes down. It goes down.

My question is going to get away from the specific application type stuff for a second, but I want to get your perspective on goal setting. The reason I'm asking this question is what I'm realizing is that there's so much out there that I want to learn, which I think is the cool part about this field for a lot of us—that to the day we die, there's always something new to learn. But that also kind of finds myself getting lost a little bit in terms of direction of where I want to go. I know you do a lot of mentorship with people of all ages, so I kind of just want to hear your perspective on how you try to help direct people in terms of setting goals for themselves, both short-term and long-term, to stay a little more focused.

Did I change the relative positions?

Awesome. Awesome. How much time do we have left?

But do you see the mechanism here? The prone position gives you an advantage in regards to the rectus strategies. You might have to start with prone on elbows, or you can do it in the sideline position and perform the ISA activity to start creating the turn. Then go prone. If you reduce the rectus strategy, what else is going to get reduced? The cervical spine is going to follow.

Narrowing.

You're not going to do a single leg good morning, you know, with, you know, 250 pounds. Although somebody might be able to do that, I suppose, there's probably somebody out there that can do it.