Okay. That's kind of obvious, right? Yeah. What direction is my sacrum facing? Left. So if my leg is going straight forward relative to the sacrum, would that hip have to be in an ER or an IR representation?

Okay. And so, in the language that you were using, you were talking about, what was it, a closed facet or something?

Okay, all right. So then what do I need to bring the tibia back so it can turn inward?

The same position you were just in sitting. You dropped into ER and I just rolled you onto it. So I didn't change the hip position at all. It's still more ER. Okay. Now, so hang on. Hang on. Let me, let me, let me finish. Take your left wrist, pronate it towards the floor. So you start to feel the medial elbow. And then what you should have felt by doing that is that you shifted weight towards your left hip at the same time. Did you feel that?

Yeah. So you're turned on the oblique axis, right? And so you've got a hip socket that's turning outward on the right hand side towards external rotation and it's starting to take your foot with it, right? So you have to learn how to push down and in with that right foot. So if you box squat, right?

So this is how you sequence things in the clinic. Right. Again, your early representations are taking energy from the ground. So it's coming distal to proximal. So fake throw is more distal to proximal. A slam is more proximal to distal. You see it?

Right.

I had a question regarding your statement that when you have a narrow with more IR on the left, you know that's coming from the spine. Then you said the narrows would start the compensatory strategies up top going down. So it would be like C3, C5, C6 going down towards the pelvis creating that IR. And I'm just trying to see, is that because they are already ER'd and they have space to IR into, or is that just because they're not weight-bearing as much through the upper parts of the spine?

OK. So the morphology of the calcaneus is actually kind of cool. And some of it's actually been associated with things like gastric belly length. You get people with longer gastric bellies where that part right there, how far behind the foot it extends, has a bit of influence on some of the morphology. The degree of external rotation in the foot also plays a role in it where it will tilt it down, right? So it tilts this way a little bit more. But as far as the width of it, like its appearance from behind, are you talking about that?

More of like a concentric orientation.

AB, AB.

Okay. Yeah, no, I know who it was, dude. Still, still the best, like the Hawaiian record breakers meet where he did the 2014. In less than two seconds. That's amazing. And it was deep. It was deep. Arguably still the best squat that's ever been performed in history. Okay. So let's go back to the squat thing. Okay. Um, okay. So. Again, because of your concentric bias, because of your extensive nature of training, you're going to have a great deal more of connective tissue stiffness through adaptation, like I said, and training, and then structural bias. And so for you to be able to utilize the energy that is stored in releasing connective tissues in most cases, you're probably going to be using strategies that would create the yield, which means that you need to deload to the box. Now there's a bunch of ways to tweak that as well. So you've seen like the, they put like the couch foam top of the box. Okay. So what the couch foam does is it prolongs the duration of the deceleration, which again adds more yield action to the exercise versus just sitting down in the box and expanding on the box. And so again, there's a whole bunch of strategies that you're utilizing here. But generally speaking, you're gonna be a guy that has to deload to the box because you need to create a yield somewhere typically where that's gonna be for you. It's like you're gonna use your skeleton a fair amount, right? And then the deload to the box is gonna, depending on how long you're there and loads and such, it's gonna determine like how you're gonna distribute that yield through the other connective tissues. Because if you were touching go, you would not yield very long at all. Therefore the amount of energy that you would store in your connected tissues would be reduced. Okay?

All right, so Colin, where do I need to go to be able to change the orientation of the elbow?

Good morning. Happy Tuesday. I have neuro-coffee in hand and it is perfect. All right. This is clinic day today. Got a day straight into today's Q&A. This is with Andrew. At the last Coffee and Coaches Conference call last Thursday, 6 a.m., please join us. We talked a lot about what are pet positions, bear crawls, etc., like how we can utilize these, how to coach through them, and Andrew brought up some really good points about okay, this is what I'm seeing as a representation of their outputs, like their technique. Then how do I coach them out of it, and then does this give me a reason to say okay, this is not the appropriate position? So a lot of people make mistakes and try to work through these things when people just don't have the capacity to assume this position. It's very useful position, very useful to capture your internal rotations as it is a middle representation, but not everybody is qualified. And so understanding how to coach people through this and especially, like I said, when they're incapable to recognize that and allow you to move on to a more successful activity. So thank you, Andrew, for this. If you would like to participate in a 15-minute consultation, please go to askbillhartman@gmail.com. Please put '15 minute consultation' in the subject line so I don't delete it. Include your question in the email if you would please. We'll arrange that at our mutual convenience. Everybody have an outstanding Tuesday and I will see you tomorrow.

Like everything all at once?

Yes, indeed. That's how we move.

Exactly. The same thing. So he has a massive amount of orientation here. This is, and you can see it, and he's got the perfect shirt on, cool logo and all, but you see the draping of the shirt is telling you where his anchor is and then what direction he is literally moving to the greatest degree.

But the question was whether you could do it in a quadruped position. And then you started talking that when you put someone in quadruped position, you could also get the expansion below the scapula. So I just wanted to go over how and why and whether it would be wiser to use like low reaches to get or am I getting that wrong?

Most likely. Okay. How can you tell?

Okay, so you're doing that, right? Relative motion allows a wave to propagate through the system. My breath is making a wave. To the extent that I have space, as long as I stay in a relative position, the expansion will be allowed. You have to kind of look at it—it's like I'm not putting myself into a space where I'm squeezing myself. I don't have to squeeze. And then if you've ever noticed like when you have somebody doing something static and then you're driving the breathing on top of it, it's like the first set kind of not great. They have to learn that they're in a safe space to allow this to happen. The system has to behave differently because it's been using a strategy and you're just teaching it that it no longer needs that strategy because you're in a space where it can move. Assuming constraints are intact and you have access to normal relative motions.

If I'm working on sprint acceleration and I do a forward sled push and then run right afterwards, I can immediately tell that my acceleration is much higher because the connective tissues have taken on a certain quality. And I've been able to do certain activities like cable chops where I'm looking to get hip internal rotation on a certain side and then successfully pair that with something where I need more dynamic internal rotation. I'm not just holding the chop. There's this effective duration on connective tissue behavior. And so that's a context that I've been able to use is where it's like I used duration holding like internal rotation to then do a dynamic behavior that requires that. What I don't understand maybe so much is understanding location in context of how I might use that variable to influence outcomes besides box squats. I use this all the time, but maybe I'm just thinking about it too theoretically and not.

Gotcha. Okay. Perfect.

But if I can create a strategy that creates a space. So what strategies create spaces? ERs or IRs?

You jump forward and you land with your left foot out in front of you.

Everybody loves that one, but with limited success.

Right, because they are in a sustained position of constantly trying to pull themselves out of that stance. This is why you see the lower arches in those people oftentimes, because they are pushing. Just by standing up against gravity, they're pushing.

So now I have smaller space. So I have lesser potential for even restoring movement, don't I? Yes.

You see it? Yes. So I'm going to grab right there and right there. I'm going to push them. See it? Yes. Does that give you a visual? Yes. Good morning. Happy Tuesday. I have no coffee in hand and it is perfect. All right. Digging into a very busy Tuesday. We're going to go straight into today's Q&A. This is actually part two with Taya. So Taya had a question for yesterday, and this is another one that came off of the last Coffee Encourages conference call. Her question was in regards to comparing the two archetypes to the narrow ISA individual and the wide ISA individual. And for those that might be pushed all the way into a very late propulsive strategy, are we going to start to see some similarities? And yes, we will in regards to some of the muscle activity. But the reason that this is a valuable question is because we now start to see the difference between the archetypes in regards to starting conditions, the tendencies we should expect, and then how we're going to try to intervene under certain circumstances. So we're going to talk about foot position. We're going to talk about how to set up a split squat and what those differences may actually be. And so again, a very valuable question for a lot of people. So thank you, Taya, for this question. If you would like to participate in a 15-minute consultation, please go to askbillhartman at gmail.com and put '15-minute consultation' in the subject line so we don't delete it. We'll arrange that at our mutual convenience. Make sure that you go to the YouTube channel and subscribe there so you get all these videos and we will see you tomorrow.

Okay. So here's what's going to happen.

Right. And that's a very intelligent strategy. One of the ways that you get rid of those things is to let's just say that you do have a curiosity and you are getting ready for bed and you go, 'Oh, this is going to keep me up.' Write it down. Get it out of your head onto a piece of paper. Do it manually. Put it on a piece of paper so it becomes real and it's outside of your head, because if it's in your head, all it does is recycle and recycle and recycle. Like I said, at the beginning of the call, it's like, this is self-therapy. When you write things down, that's you talking to yourself, and then you can create the response that way, but it becomes real. And that's a very powerful process that's underutilized.