Yeah. Dude, my hometown has the only McDonald's in the United States with a place to tie off your horse. True story.

Okay.

We were cutting out on that last little part.

But in the split stance representation, look where the tibia is going to fall. So the tibia is going to fall behind or it's going to fall in front. And so now I'm playing with terms, right? What you might want to reorganize your little question is that, do I want their feet symmetrical? So Slasha says, assuming mid propulsion falls in this propulsion phase, would mid be an exhalation bias? And I would say absolutely it is. So as we move through the phase of propulsion, we're going to be landing in an ER inhalation strategy, we have to move through this middle phase of propulsion where we're going to increase that IR gradient, exhalation bias gradient, and then as we leave and we go into this late propulsive phase, we're going to re-extrally rotate, and we're going to move towards that inhalation bias again. Now, Slasher continues, he said, I would think that late propulsion would be a max propulsion stage of gate, and then that would be biased towards an exhalation moment, but based on the way that the propulsion is presented, it's an E-R orientation, is this correct? Or is it externally rotating from a state of interrotating that gives me my late propulsion? Okay, so here's what we gotta understand first and foremost, and I think this is the point of your confusion, Slasher. is that the implication that the late propulsion is max propulsion and that is not true. So what we want to do is we want to look at where maximum force is being produced. And so what we'll find is that the maximum propulsion is going to occur as the calcaneus breaks from the ground. So if I have my foot, my reposition of the foot, so I landed early, I've got a high arch, I'm ER'd, I got a plantar flexed first ray, and as I move the tibia over the foot through this middle face, the belief is that that is going to be the late stage of propulsion. Now it's late in regards to how we designate the segmentation of propulsion, but it's not the highest force. The highest force actually comes right as I break the calcinius from the ground, because this is the point where from a traditional standpoint maximum pronation actually occurs. So here's what we want to do. We want to think about this from an evolutionary standpoint, okay? So we were swimmers before we were walkers and so our biases towards inhalation to float, okay? And external rotation because we didn't have to produce force against a fixed point and so we used a lot of external rotation as swimmers. So just watch a frog swim and you'll get the idea. When we come up on land and we have to deal with gravity, this is where we started to learn how to internally rotate and produce force. So the point of maximum internal rotation is actually the point of maximum force production. And this occurs at the very end of this middle propulsive phase where traditional pronation is at a maximum. Where else will we see this? Well, we're going to see this in any rotational sport where we have to stop our turn to create some sort of forward momentum into an implement. So if I'm throwing a baseball, if I'm swinging a golf club, if I'm swinging a tennis racket, All of these these sports will demonstrate the same element where I will have a maximum Propulsion where actually have to stop motion and I translate that into the implement and that is the point of max propulsion during those activities So if we think about a baseball pitcher, it's when the lead leg that's stepping towards home plate is hits its point of maximum propulsion as they're landing through the heel because they never get towards this end propulsive phase except through follow through which is actually an external rotation moment which is actually a re-inhale if you will as they're following through. So again maximum propulsion is not not in this late phase of the propulsive continuum, regardless of what activity that we're talking about, whether we're talking about gay or whether we're talking about sport. It's actually at the point of the maximum pronation that is an IRD strategy that is an exhalation bias. you're going to have to get AP expansion, but, but start driving like true internal rotation from, from proximal to distal.

That's like when those high force production things, people tend to rupture connective tissues versus muscles, because they're the ones expressing that.

Absolutely, yeah. It makes me feel like they're not making any progress with people, but at the same time, you're giving them maybe a little bit, but then they're using what they need and going back. But so there's this give and take and the fine line of what that is.

Why do I answer questions with questions? To make people think, yeah. To make it hard. I can tell you stuff. I can tell you stuff that you just go, eh. But if I challenge you to look from another perspective or to, like I said, capture another piece of information, then it helps you, right? It's not about, again, just spitting out stuff on a piece of paper. Anybody can do that. Anybody can do that.

But that's your own damn fault. You're the one—your email comes to me and it says, right? It's like, come on, what am I gonna say? And then you didn't correct me, that's your phone.

I think that was what was tripping me up. Now, I think what was really confusing me, I guess it'll be different in terms of when you sequence certain exercises, but I saw some of you did like with a band around the knees, like your classic like right through the excursion, but you've also done a squat or like a hook lying with the ball in between the knees. I get the hook lying one where you're opening the posterior lower, the band around the knees though through the squat. I'm a little bit confused. Can you clarify that?

Greg, because I'm tipping up and over this right hand side here. So I'm tipping up and over. So I'm going to lose my ER. I think that's just, and I've just been given this profile view. So if I push up and over and I push that hip forward, look at all this musculature that changes its orientation from ER to IR.

So yeah, I actually wanted to jump into the bands next. So would you see the same thing going on with the band because you're starting at the top, so it should be stiffer, but there's a great deal.

That is true. You are absolutely right. But understand what my intention is. My intention is not working on that dissension element per se. What I'm trying to do is emphasize one element of this whole thing. For example, I have people because of their physical structure. So if I'm talking about some of those people we discussed with a 'pile on' structure, or I have someone with a descended diaphragm that I'm trying to teach them to ascend, going from eccentric to concentric or accelerating off the box. Because the band tension is highest going upward, the force is highest at the bottom, which gets everything moving faster because what they can't do—what they have trouble with—is that the guts are creating this downward force internally. The rubber band, just like a slingshot, if I pull the slingshot back and let it go, whatever I had in the slingshot is going to go forward faster. The guts are essentially sitting in this slingshot, which is the pelvic outlet and the rubber band. I slingshot that stuff up in the air. This teaches them how to accelerate their body and then unweight themselves internally. The guts will follow with a slight delay, which creates my little 'yield' and throws them up. It teaches them how to get their guts off of that pelvic outlet, which will improve their ability to reposition their feet more quickly. Potentially, it increases their ability to jump higher. However, because of their physical structure, they will always have some limitation in that regard. What we're trying to do is give them a little more of a mechanical advantage under those circumstances. We can progress this by starting with a really thick band, then a medium band, then a thin band, which is the reverse engineering of progressive resistance. Instead of putting more weight on the bar, we just reduce the amount of assistance. This is how it carries over to when they're just trying to manage their own body weight. Again, under these circumstances, if we have to use that strategy, chances are their genetic potential for vertical jumping and high-speed activities is probably not in their future. What we can do is teach them how to position themselves more effectively. If you've got a guy with an eight-inch vertical jump, but he can reposition his feet faster, now he's going to be in a better position to be a position player on a basketball court or get himself in position for a rebound more effectively. We're taking what their potential represents and manipulating it to the best degree possible. It would be very rare to take somebody with a physical structure that only allows a couple of inches of vertical jump into a 30-inch vertical jumper. The physical structure is not there. We can take what they have and enhance the elements we can. This is where the elastic resistance really helps—for me, I like to play on this vertical element a whole lot more than the horizontal. Moving into elastic resistance does not enhance your ability to accelerate horizontally. On the horizontal, we can pull people more aggressively into a cut, which I really like for people who have trouble dampening those forces. We do this quite a bit for a preload for somebody coming out of a cut. We'll load them a bit more aggressively into the cut and then take the resistance away as they move out of it. This teaches them how to hold position and how to decelerate those forces into the cut so we can teach them to dampen or return. Under those circumstances, I really like the elastic resistance there.

Right, in the end. So again, that's one of those situations where you go, oh, I have new information or I have better information. And now I need to rethink what I thought was the absolute. But that, again, over time, investment of experience, you're going to get closer and closer and closer to that concept. And the thing that you want to recognize is there shouldn't be that many. That was the thing that frustrated me because, you know, I'm 30 years in, you know, as far as, you know, professional level stuff. And it's like, everybody had all these different rules. And it's just, and then they were vague. And then there were like, like these nebulous concepts that didn't weren't well-defined. And it's just started to frustrate me. And it's like, okay, hang on. So let's take a big step back. And let's just say, what is the absolute? and then start there, then start to look back and say, okay, if this is the absolute principle, how does this apply in this situation? Because anytime you get frustrated or anytime you get lost, you fall back on those absolutes. It's like, how are they achieving this? What is the limiting factor? And then that's why you have to have some specialized knowledge. And you say, okay, I need to understand the respiratory system to a certain degree. I need to understand how we evolved embryologically. So I understand how the structure changes over time and influences what this is. And then we can start to take that specialized knowledge, apply it in a principled manner. And that's how we arrive at solutions. That's how you figure stuff out on the fly. That's how you become creative.

All you have to do is create a strategy that does one or the other. Right. Okay. Yeah. Restate your second, the second half of your question.

Okay, well, but that's above average. I'll give you that, right? But again, so now you're going to be biased towards a certain strategy as far as expansion and compression is concerned and then how do you hold yourself in space? And then that's going to be how the superficial influences affect your ability to maintain your center of gravity, turn, breathe, et cetera, okay? And then you picked an instrument that creates a structural or not a structural bias, but a coordinate bias, right? There's a certain position that you have to be in to play your instrument.

She's having the knee pain on the left side.

Maybe. I mean, we always have to look at these people as individuals. And that's been a problem because everybody says, okay, you're a right-handed pitcher. You need to be on the right-handed pitcher program. All pitchers the same, which is not true, unfortunately. Because if I take a pitcher that's five foot 10, 225 pounds, and I have a pitcher that is six foot five, 215 pounds, I got news for you. They produce the velocity in different ways. One needs a little bit more time. One doesn't turn as well. And the other one needs to be able to compress very, very quickly. But he has more time. So again, we can't treat them the same way. We have to say, oh, you do it this way, and you do it this way. And then we try to provide them the access to their potential. And that's why this is hard though. So it's like you and I are having this conversation and you go, oh, that kind of makes sense. And then you go and you look at a real human and you go, uh-oh, now what do I do? Right? But the principles don't change. It's just a matter of getting to know someone. So somebody walks in the door, it's like, I don't know exactly what to do with them. I get an idea, and then we do something, and then we see what happens, and then based on that, we do the next thing. And then based on that, we do the next thing. People think that they can predict what's going to happen, and I would respectfully disagree. It's like, I think we need to actually train these people over time, and that's how we figure this stuff out.

So, because, so they'll also create a yielding, early propulsion type activity. And then pushing forward would do the opposite.

Hit your bullet points. Hit your bullet points so we can understand them.

A single arm supine press. I thought it was producing a turn, but it's not, right? Because your back's on the ground.

I've been thinking about towel off presses in one of your recent videos, you put up a demonstration of one. I'm glad. It's coming. So, I could see the line of force, like say you're holding your hands out in front and the pole is going to the right. I could see that almost mimicking gravity and kind of forcing you to go left and push you out of the right side. The same way you would use a ground to help push you up and like expand the top. When using a pallop press, and let's just say it is pulling you to the right, do you normally use it to pull further to the right or pull you out of the right to the left?

And where I want you to go is I want you to kind of zero in on the left hip and the left low back a little bit. Step back and make sure that we can see this. So come on back, come on back, come on back, come on back. Okay, Eric go ahead. So as he slams, you can see that he's creating this delay strategy. Let me move you this way a little bit so we can get just a little bit of a highlight on this. There you go. So there you go. So you can see the hip, there you go. So there's the delay that we're trying to create. The right hip going forward, we've got the left hip going back. And so this is a much tighter turn. And so now we're talking about emphasizing this shortest distance between two points kind of a thing where it's a much tighter turn versus something that would be out and loopy, right, or would create it.

Yeah. So again, we're talking about shape change and space. But I can take away that space anytime you want just by shape. So there will always be transitions from ERs to IRs depending on where you are. So if you're doing a jerk, if you've got the bar overhead and a jerk, is the shoulder an ER or IR?

I got a question, Bill. What was your philosophy when you first started and how has it changed these days?

Yeah.

Okay. External rotation came first. Embryologically speaking, it comes first. Evolutionarily speaking, it comes first. Internal rotation is force production into the ground. So back when you were a swimmer, you didn't need to produce force into the ground. External rotation provides you a space to move and to demonstrate velocity. You can't move quickly in internal rotation. It's not designed for it. External rotation, very, very fast. So for me to express force, I have to have enough external rotation to access the position of internal rotation. So ER comes first. I have to have a place to go. Then I have to be able to move into that place. And that's where I can superimpose the internal rotation on top of it. So do you work with golfers, Jordan?

What they're going to demonstrate to you is how they're managing forces when they're walking, right? It's very difficult to identify. And they can show you things as to how they are actually strategizing to move through space. But all they're doing is solving a problem. So they're taking whatever constraints that they have, so their physical structure, whatever they've learned, whatever abilities that they have, and then they have internal forces and external forces to manage as they walk across the ground. And that's what you're seeing. You're just seeing a solution. Right, so you don't teach them how to do that they just do it, but they're giving you a representation of where they may have a limited capability and so then your job is to identify that. So rather than teaching them how to walk and saying oh they're going to walk out with a bad gate pattern and ruin all of my good work. what they're telling you is that they didn't recapture another strategy that allowed them to make a change that you saw was initially unfavorable and then move towards what you would perceive as being more favorable. OK, got it. So you don't have to teach them. So you give somebody an activity with an intent to make a change in their movement capabilities. And then what you should then do is you have a test of some sort, right? So I say, okay, I'm looking at you. There's something I see that I'm not thrilled with. I intervene in some way and then I do a retest. And when I say that it's not like a formal test or anything, it's like, it could be literally, okay, now let me see your split squat. Did the split squat get better? Good, then the intervention was effective. So that's a learning-based adaptation in almost every situation because you don't have time to change fitness on anybody under those acute circumstances, right? Again, it's a learning-based adaptation. Your question, Mark, is, did I give you the appropriate strategy for you to learn something new, to demonstrate something new? Then did you do enough of that that your system actually learned to adapt to that?

Bill, can I ask a question on that? Absolutely not. I was on a roll, dude. You interrupted my training. No, go ahead. Of course you can. Is this why if you watch a, I watch a lot of power with their squad just repetitively over time. And once you see they hit certain areas, they either have like a hip hinge or something goes wonky. Yeah. They're out of room. throughout a room. So here you go. So let's just say that you can't expand posteriorly. Knowing full well that to initiate the squat and move through an extra rotation bias or to hit the bottom of the squat, which is an extra rotation bias, and I can't do that. So I'm initiating the squat more towards my internal rotation bias. And so it's gonna look, for lack of a better explanation, hingey. It's gonna look more like my deadlift than it is my Olympic weightlifter is sitting down at the bottom of his squat, right? Because that, and again, it could be physical structure. It could be the training strategies that you've been using that don't allow a shape change to occur that allows you to access that motion. So again, you can diagnose, I've been doing this a lot lately. I gotta stop that. So you can diagnose a squat or what people can and can't do, based on that shape as they move through the squat. So when I see somebody that's got this really, really hingy squat, they've got what would be termed a really strong lordosis as they're trying to squat, That's a pelvis that is compressed on the backside and anteriorly oriented. Very, very useful, very useful for producing force, very useful for stopping motion from occurring. So again, let's use Joseph's power lifter as an example. So as they try to squat, they don't want to squat too deep. They want to stop the motion at a very specific point where they just get far enough down towards the ground where they get a pass from the judge. I did it again. Somebody slapped my wrist. Where they pass their lift, so they get their white lights so they can say, oh, it was a good squat or it was not a good squat. And so then that becomes useful under those circumstances, but it doesn't make it better than something else. It just means that it is a variation. So when you see someone's knees deviate, when you put, one second, when you see someone's knees deviate early in a squat, And then people say, you're externally rotating. What they're doing is they're moving their knees apart because at that point in time, the shape of their body does not allow them to access extra rotation straight ahead because it's out here. Extra rotation is out there. That's where they find it based on their physical structure or based on the context of the lift or the performance of the movement. That's why extra rotation is a space that is around you based on the shape of your body. Neutral spine.

There you go. Me too. I do this so I get better, right? It's purely selfish on my part. No, I, I get it. Yeah.

So exhalation, intramotation, pronation, all that stuff is force producing. And so what you were looking at is the cognitive effect of that.