And then if you pull the front knee, so let's just say the left knee, if you pull it into yourself, that's turning the sacrum. So they'll also create a yielding, early propulsion type activity. And then pushing forward would do the opposite.

You don't need to explain the archetypes to me. They're mine. Hit your bullet points. Hit your bullet points so we can understand them.

Hey, Bill. I was wondering, I saw you posted on the forum something about looking at the toes to get a sense of whether somebody is end-game wide or no. Can you elaborate on that? So what do we see in the toes between these two representations?

I guess how does that inform, for example, other things like how much you flare your arms during a bench press or how you position your feet during a squat? Is that how it works?

So what I'm going to do here, same kind of orientation, same angle. I want you to hit that spot right in front of the left foot. It's going to be pretty tight.

So if I take this guy into the gym, what I'm going to do with this box squat under these circumstances is I'm going to do a bandit squat because what I want to do is I want to teach him to create the rebound of the guts off the pelvic outlet as much as possible to create as much force as I can in the shortest possible amount of time. And so hopefully that gives you an idea of how this structural stuff actually does influence the level of performance. And all we have to do is understand how these influences affect top speed, acceleration, changes of direction, and we can tweak programs to individualize it for their physical structure. If you have any other questions, please send them to askbillhartman at gmail.com, askbillhartman at gmail.com. Tomorrow, Coffee and Coaches Conference call, and I will see you guys then at 6 a.m. See ya. Good morning. Happy Thursday. I have neuro coffee in hand and it is perfect.

And I breathe in, I start to feel an increase in that stretching sensation. And that's your dorsal rostral area expanding. Ryan, I'd also refer you to the dorsal rostral expansion exercise in sitting that is already up on YouTube. Ryan, if you're still having trouble feeling dorsal rostral expansion, here's a little tweak that we can give to a similar position that we use with hands on the table. But what I want you to do is you're going to make fists. You're going to crisscross your fists and put the pinky side of your hands together. Drop it down between your knees. I'm going to turn sideways so you can see this. I'm going to gain myself a little bit of squeeze with my knees, nothing too strong. And then I'm going to try to move away from my hands. And again, making sure I have the unshrugged position and I'm going to pull away. And again, what you're going to feel is a little bit more dorsal rostral expansion under those circumstances by that stretch between the scapula. And then once again, I would hit a comfortable inhalation. So you can feel that area expand. I would avoid an aggressive inhalation as this might cause a compensatory breathing strategy where you would try to expand anterior livers versus posteriorly. So again, the general inhalation under those circumstances, fist crossed, arms long, and try to create that space between the scapula.

Again, the more tension that you want to produce, the more hypertrophy. Just expect to give it up. So there are exceptions to the rule. We have to accept this fact that there will be somebody out there that is genetically predisposed to carry a lot of muscle mass. They're really good shape changers so they can compress when they need to compress and they can expand when they need to expand. And so they're the exceptions to the rule. And these are the people that are probably trying to sell you a program that does a certain thing. So it's kind of like those people that promote the extreme flexibility programs or whatever. And they were gifted in having this extreme flexibility capabilities so they can demonstrate it. And so they say, well, everybody should be able to do this. And I'm sorry, it just doesn't work that way. So when mom said that you can be anything that you want to be, all you have to do is want it bad enough, she was lying to you to make you feel good and you can pick up your participation trophy on the way out. So the only way that you're going to find out what you're genetically predisposed towards is to train. And so if there's something that you like to do, then you pursue it and then you monitor for change and you see what you're capable of, that's the best way to do it. So, Tarek, I hope that answers your question for you. In a nutshell, if you want to produce tension, you want to produce high-perch free, you want to produce force, the scabs aren't going to move during your bench press. They're going to move minimally. Let's put it that way. Is that fair? Okay, if they move a lot, you're not going to produce a lot of tension, and you're going to see a reduction in the outcome.

If it doesn't, if you need more, go to askbillhartman at gmail.com and we will provide you another solution if you have another question. Everybody have a great Wednesday and I will see you. Oh, coaches, come to the Coffee and Coaches Conference Call tomorrow morning, 6 a.m. It's gonna be Thursday. It's Chips and Salsa Day tomorrow. Have a great day. Good morning. Happy Thursday. I have neuro coffee in hand and it is perfect. And I must say it's exceptional. The basic rules, the basic rules. You have to have ER to express motion. And then I need IR into the ground to produce the force. You will find a way to IR. It just doesn't necessarily make it terribly efficient every time. And if it alters especially with a high velocity, so arm speed on a professional baseball pitcher is somewhere between 7,000 and 9,000 degrees per second, okay? So to give you an idea of how fast that is, take your arm and swing it in a circle as fast as you can, and then do that 20 times in a second. That's how fast the arm is moving when they're throwing a baseball.

Then we have to respect the fact that even though we might be able to demonstrate a change, they may default back to what they are more comfortable with, or like I said, what has been ingrained through time and experience. So we have to give them time to learn something new. And so again, when we see a regression, it's not that we did the wrong thing, it just may be that they didn't have enough time or exposure to the new information to process that and then establish a new behavioral output. Principle. Movement arises morphologically due to hydrostatics and hydrodynamics in helical patterns. So this goes towards what you're made of and what your structure is. So you're 99% water and 1% stuff. And so you're basically a big bag of water. You have to follow those principles. And so those are based on hydrostatics and hydrodynamics. And so that's where we want to start to push our understanding so we can get a better grasp on how we actually move through space.

The thing you have to recognize is that external rotation and internal rotation are not either/or; both happen simultaneously in different ways. For example, if you turn a femur to the extreme of external rotation and then fix it, then turn the pelvis toward that leg, the femur remains externally rotated. However, as the pelvis turns toward the leg, the external rotation bias decreases while the internal rotation bias increases. Both are present simultaneously, with internal rotation superimposed on external rotation. That's why I use the word 'bias' when discussing ER and IR—both occur at the same time, just to different degrees. The problem with the representation of internal/external rotation based on dead guy anatomy is that it's been depicted as a zero point with everything on one side being IR and everything on the other being ER, which creates a false representation of reality. To get closer to reality, we must recognize both are occurring simultaneously. The range of external rotation represents the maximum amount of motion I can create, while internal rotation moves between the extremes of external rotation. So when I say ER or IR, particularly in the context of a squat, we're talking about a bias. If you're standing up straight and initiating a squat, the bias will be toward external rotation. External rotation is not a line, arc, or plane—it's a space around you that you can access depending on your body's shape. For representation purposes, I've drawn it on a whiteboard, but a whiteboard is two-dimensional and flat. What you need to understand is that external rotation is a space around you. As you descend into the squat, you'll be biased toward external rotation. Wherever that space is—where you can access external rotation—is where the leg will tend to point when you initiate the squat. If you can expand the backside of your body (dorsal rostral expansion in the upper back) or achieve counterneutation in the pelvis, you can typically keep your knees pointed straight ahead because you can access external rotation bias in that position. As you descend, you move through that space of external rotation. As you descend farther, you'll go through a range where you have to increase internal rotation— the pelvis changes shape to get through that middle range, moving toward what would look like an exhaled position. The inhaled position at the top is an external rotation bias. As you move through the middle range, you must capture an exhaled bias (internal rotation), so the pelvis changes shape, though the femur might maintain its position. The overall representation of the pelvis and femur at that point is internal rotation. As you descend farther, you have to re-expand and return to external rotation bias at the bottom of the squat. How often have you seen a perfect squat? Almost never, because most people can't assume the ideal shape to pass through those ranges and capture the full position due to lack of adaptability, much of which is based on structure. We can tie this back to the initial question: what's your bias? Are you a wide ISA or narrow ISA? A narrow ISA would bias you toward being good at the top and bottom of the squat, while a wide ISA would generally make you good in the middle part of the squat.

Right. Have you ever seen somebody do a split squat and they start to lower themselves and everything looks fine and wonderful. And the closer they get to that 90-degree hip bend, the one side of the pelvis keeps up and doesn't drop down with the other one. You know what that is? It's a lack of internal rotation. Real simple. How do I know that? Because I need internal rotation to access that point without the compensatory strategy. So I didn't have to lay anybody on the table. I didn't have to do any fancy tests or anything like that. I just go, 'Oh, you don't have internal rotation.' So let me modify this to make it easier for you to access internal rotation. So what do I do? I put their foot up on a box that unweights that front leg because maybe it's just too much load. It's really simple. It's like, take the load off and see if they can still do it. If they can't do that, then I have to change exercises. Right? So again, it's just a matter of identifying something, intervening, and then seeing what happens. Okay? You see it? Understanding what parts of the body are influencing the outcome of the movement is important. I'm not negating that. But ultimately, you're already seeing this stuff. Your descriptions to me are great because you tell me exactly what the limitation is. What you don't quite understand yet is when I see that, what's the limitation? So that's where you focus your learning process. You say, 'I need to better understand what areas of compression and expansion influenced my ability to move through space.' Then you can take it to the gym. Then you have the coach's eye, right? Because you already see it, you just need to understand it.

Oh yeah, with the arm bar thingy?

Okay, so I was wondering how a good morning squat fits into your model. For example, what happens when somebody can go down straight, but when they come up, their butt raises and their shoulders rise?

It's just a starting point. Just keep that in mind. It's just a starting point.

Well, you're dealing with an adult conversation with him where you say, look, the chances of you feeling great if you're not willing to make the changes that I need you to make are slim. But something that if he can't deep squat would be a place that you might need to go as a representation of creating the posterior expansion that you're going to need. Because a lot of times, if you can get them to do that, again, if they can't already do it unless they're like those kind of guys where they're squatting like 500 pounds, 600 pounds on a regular basis, that's how they deep squat. They get pushed into it, right. They have a massive yielding strategy that allows them to get down there. But you're going to need something that is representative of them getting sufficient posterior expansion because they're losing the field of external rotation. The external rotation gets narrower and narrower and narrower and it starts to compress the internal rotation as well. So then they get kind of stuck in the middle where they don't have sufficient external rotation and then the internal rotation they do is like maxed out. And so what we always want is a broader field of external rotation than internal rotation. That's what you want to chase first.

We got prominent activities to bring the pump handle up, but here's the kicker. This is when you get to use your bilateral rows, your bilateral face pulls and your bilateral eyes, T's and Y's because I have expansion there. And if I compress that area a little bit, I can push the pump handle up even more. So that's a really cool strategy first to wrap up with. Awesome question. If I did not answer your question sufficiently, please let me know at askbillhartman at gmail.com and We'll see you tomorrow morning on the coffee and coaches conference call. Have a fabulous Wednesday, and I'll see you tomorrow morning Good morning. Happy Thursday. I have no coffee in hand and It is perfect.

So what you have to understand is where the greatest compression is as you move the arm through any range of motion. So as you elevate, you're going to be moving through that space where the dorsal rostrum is that space between the scapula. So as I move through the middle range, so if you held your arm straight out in front you at 90 degrees of traditional shoulder flexion, plus or minus 30. Through that range is where you're gonna get some of the most, like the strongest compression in that upper back area. And that's not a bad thing. It's not a bad thing. It just means that it's concentric muscle activity to be able to hold the scapula in that position. So there will be some more compression there, but that's a good thing because then it gives you an opportunity to create expansion elsewhere. So anything below that range that would typically be expanded has potential for expansion. When I do move through that range, because I'm creating the compressive strategy on the backside, I am more likely to create expansion on the front side. So when we talk about the anterior thorax expansion, so we talk about pump handle and things that from a breathing standpoint, moving through this range gives me that opportunity to emphasize that. The thing that you always wanna recognize, is that it's not this black and white kind of a thing. It's a bias. So I always say, I always use the word bias because what I want you to understand is that both things are happening at the same time. So when I have a compressive strategy somewhere, I'll have an expansive strategy somewhere, but that doesn't mean that the area that's being compressed does not expand at all. It does, right? We have connected tissues that behave a certain way based on the way that tissues are loaded. So you hear me say things like concentric yielding. What that means is that the concentric muscle activity is such that it creates a position of the body. And then the yielding action is the response of the connective tissues to the loading strategy. So when I load tissues slowly, they yield, they give way. When I load them quickly, they get very, very stiff and then become resistant.

There's no experience in strategies. So I'm making sure it's only compression. For what? For muscles. It's only compression by the way they work, just with sarcomere shortening.

All right, so when doing an RFP split squat like a rear foot elevated split squat, with your foot elevated, okay, right? Would you rather the big toe be in contact with the bench or the top arch of the foot? You'll see people try to use different strategies. And I get that it might reinforce different patterns on the opposite hip that you're training, but I guess it is context specific. What have you found to be like your go-to?

But then you've immediately limited yourself in your scope of application. So how do we overcome these? Well, one, recognize the fact that your model is not reality. You can't see it. You're just using a representation so it can't be right. It doesn't mean it's not useful. It just means it's not right. But the recognition that you're not seeing reality lets you know that there is probably a better model that is closer to the truth. And so the goal then is to refine and seek out the truth and to continuously evolve your model so don't get stuck in one place when you're developing the model. Try to avoid the emotional reaction to opposing viewpoints and other models. Not all opinions are valid and I totally agree with that, but we can leverage the opposition to our advantage. So again, if I get a dissenting opinion that I don't agree with and I recognize that they're just not fully informed or they're ignorant or they're naive or they're just merely reacting emotionally. I can still use that to my advantage. I can still leverage that information to allow me to check my own work or allow me to identify it. Is there a gap in my reasoning? Is there a gap in my thinking? So I do take those things into consideration, but the goal is to not react emotionally because once you do that, then you're immediately blocked from accepting any new information. Get comfortable with the gray areas get comfortable with not knowing and understanding that the complexity that we deal with reduces our ability to predict things and so we're always playing off of probabilities but our experience in time and influences allow us to narrow those probabilities over time. And that's how we get better. I have friends that are really, really smart, really creative thinkers. And then I have also friends that are not in the same environment that I work in. And so I consider them my naive experts. So they're really, really smart people. And if I ask them questions, they can ask the questions that I wouldn't even think to ask. And so that becomes very, very valuable to have people like that. I share information a great deal because I want the opposing viewpoints. I don't need yes men, I just need people that are good thinkers that have other viewpoints and other experiences because I can't know everything, I can't be involved in every environment and so I can't have all the answers but other people have other answers that might be assisting me in evolving my model. Ultimately what I look for when I'm trying to overcome these things is I'm looking for consistencies. So when I intervene or when I'm evolving a process or I'm asking questions, I'm looking for the consistency in the outcome because that's the closest thing that I can probably get to truth and in reality. So I see the same thing coming up over and over and over again. Then I can start to reinforce that in my model to some degree. But this is what science is so this is where we do the experiment so we experiment. We see what happens. We experiment. We see what happens. The more times you see the same thing arising. So when I see that consistency, those are the things that I start to intertwine and contribute to the evolution of the model. And then finally what I would say is remain patient. You've got time to evolve a model. But I say patience with a sense of urgency. So it's kind of like the duck on the pond. You know, you see the duck smoothly going across the water, but underneath he's kicking like crazy. And so always working, always trying to evolve, but understand that you need to be patient and let some of this evolution take place.

Well, it's what I'm not understanding is, if I'm dipping into nutation, wouldn't that then just push everything forward and down? Because it's not really—I mean, it's compressing down. So I'm not sure if, if the axis of change, the expansion would go in the opposite way.

I'm standing behind you, and we're both mirroring each other. You're going to cut off of your left foot. As you go into the cut, I'm going to shove you from the right into your left leg. Then, as you try to come out of the cut, I'm going to grab your left wrist and yank it towards the floor. Which one delayed you? It's an ipsilateral load. The contralateral load is going to get you there, and the ipsilateral load is going to keep you there and make you want to stay there. It gives you something to push against, and doing so creates the delay.

No idea. Oh, maybe a little guess. OK, why? Why? Is it because of his dashing hairstyle? Yeah, exactly. So you see the neck, and you immediately go, wow, that neck goes on a really big, strong guy, right? OK. So literally, just by looking at someone, you made a judgment call, right? And you're probably right, right? Because again, the muscle mass kind of goes with the territory. But again, you just have to respect the fact that everybody's going to be a little bit different. And so they're going to process information a little bit differently, a little bit more slowly. In many cases, so if I have somebody that has what I perceive to be sort of one end of the movement spectrum capabilities, then I do everything slower. I might need to create a vocabulary for them because if they don't spend much time being aware of movement and I need to teach them how to do that, then that's where we get this difference between sort of like this internal, external queuing kind of a thing, right? because the internal cues are designed to provide a sensation that most people may not be able to acquire themselves. Why do you do manual therapy? Well, you do manual therapy to give them a sensation that they cannot acquire themselves, right? So again, we have lots of tools. So we have physical contact. We have verbal cues. We have movement-based activities. We have awareness. Drills and things like that that we would use and we use them all for everyone to varying degrees. Some people just need a much stronger influence in one of those than the other where you take a high level athlete And literally you just say, go over and do that. And they immediately know what to do. Like they just intuitively know what to do because their movement intelligence is so high. And then you take the guy that's been sitting behind a desk as an accountant for 25 years that can multiply three, four digit numbers in his head in 10 seconds. And we don't appreciate that, but we knock him for not being a great mover, right? Because that's what we do. And we have to approach that just a little bit differently. We have to respect what people are bringing to the table, so to speak, right? And again, it's just sometimes I got to go slow. Sometimes I can go fast. Sometimes I got to develop the movement in vocabulary so we can communicate because they don't know what we're talking about, right? And then don't ever And we all do this, but don't ever, don't ever belittle someone, even internally. Like when you're giving your best cues and everything, you think you just knocked into the park and they just go, what? Because they just don't have that understanding, right? So we just got to find a way to do that.

And well, I should just make Austin talk about this when we talked about this yesterday, because he had the same scenario, I believe. Am I correct? Yes, sir. Yeah.

The first thing you need to do is to have a representation of what your intent would be, right? So you have to qualify that. You have to decide it's like, okay, what would be favorable under these circumstances? What is my goal with this person? So if that's ill-defined, then you're in the dark already. I mean, you really have no rhyme or reason as to whether you're successful or not. So that has to be defined first and foremost. Then it's just a matter of, okay, that's point B, and then you have to be able to identify point A. And that's been a problem because the representative models that we're taught in school are structural reductionist models. They're based on anatomy representations that were defined 2300 years ago by the most archaic of methods. But it's just a matter of first and foremost, knowing what you're trying to accomplish. And I don't know that anybody, I mean, I can't say that now. I've been working on this for a while, but I don't know if that's ever been very well-defined as to what the real intent is because of the emphasis on this limited representation of what's actually going on. If you think in levers and pulleys, then that structural reductionist model works really, really well, but it has so many limitations on it. And so again, my goal is just to, I'm not trying to redefine anything. I'm just trying to actually create a more realistic representation of what's happening. And therefore my intent seems different. I mean, it's the same stuff that everybody's been doing, but with a better representative model, I think that our approach can become better defined.

Abdominal plastic. And she started to get where she was going to the physical therapist for radiating pain in her neck and down into her arms and back.

Earn them in what way?

And so all the people that have been through the purple room experience right now that are actually watching this will probably throw you a comment that goes, ah yeah, I had to do that too. It's just part of the process, but it never goes away. It's like, I experience this every day too. It's just that from a perspective and having 30 years of experience you just go okay. This is just the next step and it's like okay what I just told you didn't make sense. You don't understand what I'm trying to say and then you just got to figure out the way that they understand you and then like I said you find the position where they are most successful right rather than you know, kicking yourself or being an idiot, when you're not, you're just again, this is one of the hardest things is this interaction between people. People can come onto the internet, social media, and they can talk about how great things are, but people also need to recognize that these failures are as important as the days where you really do feel like a God and you helped everybody and everything went exactly as planned. This was an important experience for you. You've been practicing, this is what people don't really, you've been practicing for a long time, but you're trying to evolve something different and that's why that presents an even bigger challenge. And so I tip my hat for you for not, you know, going off the deep end. You handled it really really well and but again I thought it went great then at the end. It's just I had to let that happen sure, you know, so you do understand this and then this is the lesson that you teach the next guy that you're gonna help cool. Yes, awesome. See you guys later. Happy Thursday. I have neuro coffee in hand and it is perfect. Good morning, welcome to the call.

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