Bill DeSimone | Congruent Exercise | Full Length HD

Bill DeSimone | Congruent Exercise | Full Length HD


has spoken today for the connection she
doesn’t and similar fast he’ll be out here l seen here so they get a calming precio dixon our first baby today is bill the smoke yes close scrutiny early for airport speaker that a very
honored to have here mark doug andrew talked about is going to be further it intensified have fired by bill area should weigh those days so i think in my opinion the
world’s leader bobcats as a relates to exercise wasn’t talked about today no one else
talking about headstart really hurts gaya with good reason he read a book also called long-term
exercise excellent book a highly recommends i have a copy myself the backpack needed sons awesome book is no coming out will also be really really good so your furniture is a vast amount
they’ve come in i will likely going to be in town this in the clear though i have no academic background
biomechanics so i’m not a surgeon non physical therapist on excess
physiologist trainer betray myself since nineteen seventy i’ve been training client since nineteen
eighty din certified by and see a in a secure
times but around nineteen ninety-eight i’d
love to have my own biceps and triceps training and that led me to bomb attacks box socialist does in his cell i’ve been working on taking a violent acts material relating
it to what we do in a workout so this is a little bit of today basically why why i’m a tax matter as opposed as well in the way i myself and of course workout first though let me let me show you some
so i went from before the biomechanics it is a muscular development magazine
nineteen seventy three first magazine i brought up the
newsstand first article i read that folk about pennsylvania man found that his basement honors bench press he obviously missed the lift in his
chest of all rolled onto a slope choking to death what will come to a train so when i when i talk about rare
catastrophic injuries that’s type of thing i’m talking about this was a trained by the first trade
paperbacks on exercise and if you note the groovy moustache in the exquisite form displayed in squat
exercise that’s kind of the caliber of
instruction that was out there their course please tell me notices i thank you thank you uh… i did this
tennessee a conference once and people had no idea response opt this was you know that beget about
muscle fitness came from muscle builder power and val as you can tell from picture on the
right mind-blowing cares if kids are certainly
first thing that jump out of an ethics right on it and one of his contemporaries please let me notices okay thank you again to the senate and i see a
conference wants his guy who was in a car practice and therapists and i said i’ll have the skin mike the size of yeah through the uh… the eric bana hope will be just come out
of services photos lou for ignoring twenty-five
years apart and he still looks pretty close cited
resource like that kind of shape today the other thing we had he had the
magazines on the newsstand and they had the the courses that there
is some of the back of the magazines so this was like a comic book uh… we
had a staple in it it was just folded over you know that’s not the proving that
sucks font that’s type writing because if you’re in your finger across
it would smudge so this is frank saying uh… now that i’m pretty good shape still
today and there there is a guy who’s mike
mansur from seventy six a little bit later in the the every of exercise yet he had his own niche at the end but israel’s israel role was a kind of bridge the
bodybuilders with audrey jones so jones was a really bodybuilding
minded but he developed not listen medics
machines the on the right is even visual novels machine from the land and this is some of the mainstream stuff
that came out vegetation a bodybuilder three more rest hand uh… the nose to the top this is
this is the from a george butler book on arnold and if you notice above his head no reflections as mentors
coming because it’s time even though you know i while i was not a much bigger
things invented didn’t at the time on oakland men’s was his top
competition not only in the sport but in terms of his appeal
to the general public that’s why the messages coming sign of and from here so i think that this material written by
the new bible until it’s time there was absolutely no biomechanics in
it whatsoever and it it wasn’t even wrong it was so
far off it might’ve reflected what they actually
did so wasn’t quite but the rationale behind it was
somewhere between wishful thinking in magic but it was it is very it was very
inspiring at that time so this is the best shape i could get in
around nineteen ninety six noticed the intact biceps and triceps this is interruption the biceps most of
the evite ball but sub subtly indicated by the
fluorescent green circle the left triceps is is intact the right side there’s no medial head so the the head of the stress of close one of
our users premised on at this point it’s limited as to pictures i i had much
of my own biceps and triceps and uh… when i look into injury what came out of the the the not them muscle material but commerical material is it does great common injury for
people who is sixty years old mails on six years old but i was forty at the time so my conclusion was the only thing i
had done to excel at the wear and tear on my shoulders was way training in general but
specifically using really extreme range of motion so bom when they field and i went back to working out i noticed that insaan exercises bylaws no strings whatsoever i could bench press i could chin up i could do a standing curl with the same
weight same intensive four some exercises i couldn’t even get into
position tried to a concentration crime triathlon
triceps and i couldn’t even why are moving shaking all over the
place and no control over it so truly excited about society and robbed a physical therapist from the
mines biomechanics textbooks so these are the the academic definitions of via mechanics four oh four for me and i look at it as looking at how the bones muscles of the
spine handle mode how the shapes and connections that your
joints affect movement and how the muscles appliances force through the lens but in the context of working out over a
lifetime in fairness to the body building
material if you take at face value the point of that stuff listed to train
for a a photoshoot offer a contest was never intended to be something you
did for twenty thirty forty fifty years thirty-five years old l as the mainstream population k morrison exercise the body builders of the ones who knew
the way around await so everyone trying to translate the
bible an obvious if you’re an executive of
homemakers student athlete that level of time an effort and
discomfort is completely inappropriate so you’ll recall the personal training but
the idea came up of tailoring the the exercise program to the person or or what i perceive the excess program
for now there’s a call at functional training so you know functional training as a
whole is kinda got off the rails a little bit as has personal training the idea of training for a purpose not just not just
spending hours in the gym you did did for the total soap enough to
hold himself this is our first our first question physically show of hands here we’re going to barbell squat is more
functional in a leg press we would’ve august my friends a sweater so nobody asks i say well
since the late president functional sagar click click quick clicks that judgment was not
functional spot of interests prepress was a good question which is a better exercise wells account as i think that’s i’m not going to answer that with
hispanics for okay him well as functional me that’s a good
question and that right now in excise arena defining functional trade training is an
issue whose use so broadly issues so broadly covers bodyweight exercises apparatus migration
machines cable machines that kettle bells that’s right it’s become almost almost
meaningless but in more terms functions relating to its
purpose range was designed uh… really quickly i think we’ll be
back in college and for us functional was what was going to help us player
sport utterly better and for us to if you are always housewives clean and jerk slightly
preciso san everywhere probably wrong i’m guessing but i’m looking for the
exploration of the best of form film and for our purposes and fair enough so here we go we look at the the bones and muscles
involved here chi so we’ll start list argument section of the pelvis and work the way down and told his obviously fairly solid
thick one immovable joint was solid block a
bomb on top of steamers strong as pawns in the body right take
strong beans witch on top of more beans the tibia and uh… fiddler which formed with with the feet form a
tripod okay so you have basically below the
knee have a tripod you have the tuition bones was the foot above that he had long been the femur lesson koppel a solid block a bomb ellis and we look at the muscles involved in morning those bones you’ve got the goods connecting the
colors of the fee right obviously a big muscle we’ve got three three hamstrings a decent sized muscle can connecting the
pelvis and lower leg and another big set of muscles clogs
connecting told us in the femur so the lower back so below the waist we’ve got big bones big muscles view relatively few attachments pulling in few directions basically
straightening it straightening another look above the waist so we have three sex is a very very have long block
grants to conservator five lumbar vertebrae these are the biggest thickest vertebrae at the bottom of
response and they interlock say that they don’t
rotate looked into the side well and the function of that stability and
that size is to support all the weight about sitting on top of the lumbar by the thrust if you look carefully you can see that
the low in the most lower-most bones of the rest of the ones
just on top of the warm water are bigger and as you move towards the head the
bones gets get smaller that’s because as you move towards the
head and supporting less and less of a loan also it known as the the processes sick at the
back of the dresser the the this literally responds they’re sticking out because it’s a rustic isn’t as luck together is lumbar with the rest of his designed to rotate and those spines basically stopped the
rotation it’s about five degrees each yourself the arm now not not shown here is the cervical
vertebrae okay but as you might guess they’re they’re smaller than the thrash
sick and i have less restrictions on rotation because again the release of playing the
weight of the heck so we’re just looking at the bones bigger bones on the bottom of this in
the load at the top you’re looking at a pyramid you look at structures designed to
support less weight as you move towards the top myself now sign for the bones of an orderly out
muscle lies the deepest level it later connecting the spinal rotate scores which connect these were to break to the
next horizontally each one is very short as is the the next layer above that the motive for
this which connects each vertebrae diagonally to the one about so booked so this is the shortest motive
is to slightly longer but the these short lengths suggests their function is to hold together hold
statically not twist the spine which would which would go with with the rest of you do need to be able
to is because coverages passive drastically didn’t do need more general
mobility around the ribs but the lumbar has to support the weight
of your provide the next flares up semi spun out there correct responding build the longer more superficial senate finance taxes drastically points
above it rectus finding connects alum barlow with
recipes points above that n so now the the most superficial muscles
which all longer the count for more the range of motion
around spock spice so let’s get back to his own
question here below the waist big bones big muscles few attachments few directions above the waist many bones in a pyramid structure many small muscles skies here that you have basically a
mobile pyramid what happens when you put a barbell on
top of the shoulders when i was at pyramid structure nobody would know that we were designer
tabletop with a pyramid base at the table top on
top of the p_r_i_ if your structure is designed to uh…
to support lest load towards the top you wouldn’t do that to be shocked when
it went table covered in work leg press on the other hand has you move big weight with the big bones in big
muscles of the body you also with the spot that to a degree you’re back muscles
will get stronger and uh… if you choose the bog on her
back but don’t forget is also discs in
between the vertebrae in her nerves coming through there so your by ariel adulation hazardous and
legs get stronger and your anymore weight to that bar
promoting the spine of the of bunch of different ways not just muscular you with me so far d_c_ where i’m going with this somehow for bob dole slots in the mail
in the muscle media considered more functional than a leg press but the question is functional for what if you if your power lifter and you have
to squat if that’s your competition yes that’s what that’s his bottle squat
is very specific but fewer an athlete and you trying to train the muscles of
your lower body the the the bar on it sure is completely inverse the function of the swine questions complaints petitioning for vertical jump businesses summer concert season liquors we’re waiting for a verbal jump around
being and then a respond as is fine so illiberal vertical jump in your think about what’s happening here muslim of your spine are just supporting to set you know this anyways moves up so national barbell squat with that
particular sport again your new converted the the demands
you even greater with the body has to do uh… i realize once and it goes completely
counter too sports conduct sports coaching muscle
near what have you use line is a spine vans and sport so as far as a barbell squat girls okay so the negatives would be the strain on the back muscles and discs of the of the actual spine a regular slot yet again to what you’ve been to the
point you make though is without the barbell the swine motion vote is more functional well use my muscles can support the lighter
with low it’s top of the head well the he gets here mechanically bar the sticking point of the barbell
squat happenings at about the joint angle for
pete toward free gluten your quads so explain more about the copy clerk in
a minute but the does vary the resistance
appropriately regular freehand slot well so the issue becomes how do you make it more challenging
freehand spot now some of some other joint issues with
the squabble will go to scuttle the more if you noticed got down to low your interview the criminal or back
flattens out even though the spine is curved overall within normal spine curves the discs in
between or the pressure is flat on if you flatten the curve though you over
bended or you is fine now one side of the biscuits pinched
impinge the other side her d_x_ or or what blows out you know you can get away with that you
know once twice ten years twenty years by in time that pinching a blowing out cause
problems with your back so when you squash we should be it if you
can use the squad as an exercise you should only go solo as you can
maintain the courage in your back fusion holding the curse him back steady as you to send them if your summers
watching you if you can tell when you’re back back curve flattens that’s bob if you if you want to preserve it overtime the health of your back you know the other joint to be concerned
about his is the name now the the patella in your name you can live without a patel uh… tells the crush they get injured all that means you’re quads aren’t as
strong as with the patel who’s with the patella does is it keeps
the life gives you an internal error it keeps the line a force from the
closet away from the axis of the day so what happens is basically the patella
deflects the force from the closet and the counter force from the shin the law you going to squabble the more
pressures on that power so think about it in terms of like a
bone marrow when the when the string is straight
there’s not much pressure on your fingers the further i would call it you feeling more attention on and that’s what has happened patella if you go deeper into the squad this picture yet again and now so longer upon our out of promo so now it’s happening is if probably
have a long long and the navy short this is an and use of the short visit and on the
road and you crank is far away on the handles you can when you get to deepen the squat the
femur is a crowbar with hafez hamstring is the access and the business and is your name so if you drop this low your you’re in
effect trying to probe arguably apart not leg press that you can still have
the same problems this is a forty five-degree angle
expressed that’s a horizontally press in the older days leg presses were built on a vertical
rack so you’ll be lying on your back on the
floor pushing the the weights in a very difficult to maintain this the curves and in your lower back so if you’re lying on your back in a fee
to push in back at you the curve a lot more back flattened out so the feed the purpose of using like
rats if the purpose of was the release of the pressure on your back when i think that you’re back from
pressure and back again it’s a little bit easier with a forty
five-degree leg press bomb and some of them today president tonight
relate press has occurred is built into that cpm now with the leg press most of them you
can adjust the the seat back so maybe not clear but in this in this case the seat back as pushed up to ninety
degrees so at the bottom persons knees agendas
there on pets and in the second one receipt back is as
recline as it was she laughs now here’s what happens the the peaked or to the groups the joint that go with the blue chip
biomechanical e strongest is it about seventy degrees flexion thread about right about here if u crank the seat back of the leg
press as high as you can go well you quads basically your fingers
which about ninety degrees of flexion in the excise though because you can walk
out so you know you’ve feel that allotment grow and and and and
the back side you really not coming near challenging
the strength of the groups because where the goose is strongest is
no more exercise you’ve walked out if your client seat back as far as you
can so if you’re finished position looks
more like a standing up squat now you get a challenge of lieutenant
cause it’ll just be it will just be aquatics a size full month full range of motion a crater
a discussion comment on what presents what sister poetry glassman crossfit he talks a lot about how the reasons
like press isn’t as functional whatever that may mean uh… jargon terms massive use the way that this time isn’t mobile as property
properly and i wonder if if what he’s talking honestly the
positioning and seated position that’s not really a natural form for the
spine to be barrientos anywhere this mark mark morgan boxes on talking about uh… no great
last minute encounter crossfit well well there might be something to that okay it might be that most functional way of training your lower body might be was a form of
body weight spot tax now you are mobilizing everything issue becomes how you make it harder obviously the crust answers more more
expensive festive but that’s got complications also com uh… i i’d if in the overnight chalet
president de la lean towards one lakeside movements uh… and what’s going to set up with
something to a quick leg leg exercises buttresses a split spotlight in front of
the other or a quote reverse launch i know marxist sons a big fan of walking
lunges with laces hands so although the arguably if you want to
argue which is more functional might be uh… more so than slot whether the bottle so
i would like for us if the question is though i want to train my legs he has bigger as
strong as possible then any bodyweight exercises assist us is not going up here we have to do a hundred bodyweight
squats to too if you do a hundred bodyweight squats
here’s another one might be impossible but now you working on endurance okay or not really home lifting heavy professed twitch fibers or two challenge the strength of force
capability of the muscle so the question really is wise person
training truly functional training frankly is to
do a sport forget the weight will forget artificial and forget the classes if you if you’re a dance if your martial
artist if you’re in an athlete practice your sporting a much more specific than that but as an efficient way of getting
stronger bigger muscles as you question i mean against way as you’re saying is that late presses probably safer beheaded by to its client well i would say like process was uh… they closed at least a particular
barbell spot if you are there look the japanese in
context if you are going to buy those flocked
there things you can do to make it less dangerous if you if you if you’re not mad at the
buckle squat than a leg press and you so much rain heavy for your lower body leg
press probably get with some tweaks movies neck safest wasn t safer and if you’re more concerned was the
body working as a unit there’s some kind of body weights lotto body weight ones is probably the most budget knock against wrongdoing body
weight squats and wonders as you are with any kind of way self if i was selling body weight on the
classes i would not have that position also detail again because of the question
they depend because what the process training really little sons to be like there’s no perfect answer any comes down
to what your goals are where you want to do right as a like we’ve sent right in a lot of these these are yours
with better hit process by building process punctual train it misses that first question twice but
why is the first excise in first place again if you want rain heavy putting a bug on your back with some
kind of body weight latex size zack is not the answer you can see his can’t you know it’s always easy when people
see what’s on the body okay fine but if so as far as we deal with it present to go against stance fifteen
years wouldn’t know a leg press identification
tripped over functionally she certainly not week
doing leaps and landing on one foot in doing well as required of her corrected
itself italy boils down to wise person training okay so no this since the phrase full
range of motion is it’s gotten less prominent recently but fro until functional train became the
current buzzword this is all over the place this was on instruction cards every
exercise article said use a full range of motion every trainer felt obligated to say use
a full range of motion norma switches medics ashamed everybody
manufacturer that further instruction caught on a machine said use a full range of motion you the classes was lvl biomechanics or is
it just about foreign so limited two aspects of this one is
muscle ones joints this is a standard graphic of muscle force available and every biomechanics
kinesiology excise physiology textbook what it shows is now lengthy length means to the right is a stretch as you come towards the left you move it was a
shorter life what it says is when you’re moving a muscle from
stretched for fully contracted force your muscle generates increases up
to a point and then decreases and leader of the other way when you being pulled into a stretch something else hickson the passive tension refers to non contracting elements of muscle fiber so that’ll structure of muscle fiber it which is so i’d like a defense like you
know if you if you missed a step or a few if you have to if you if you have to
block something like a punch or if you catch something as soon as you suddenly
and muscle switch back yes visited surprise you not voluntarily
contracting by so the passive tension kicks in to protect the muscle is also apply matches content so as you u you john and you go into the landing your lengthening the muscle involuntarily and so that rebounds is to your conscious contraction now the issue if i’m not just of course
would be you don’t know what the top with a top limit is if you go to lift the way if it’s too heavy you know right away if europe dropping the way down at the
bottom it could be way you can handle it could
not be which again we have no way of knowing where that top limit is but this is how muscle fiber muscles in muscle intact muscle fibers this is
how they act there’s a there’s a this favorable length of force somewhere between fully stretched and
fully contract now the thing with the speaker of the
law is this is literally academic curve uh… sorry about that this is literally academic her if you detach a muscle from a rabbit a
fraud to human and you stretch it or houston later
contract those are the courage to get when muscles are intact on your body had
look at fort curves isn’t too technical terms from the grass
is a case of the renters out here want testify without talking about com resting when traveling back and
insufficiency is when the muscles his position or a for favor one passes is rosie is stretched or when the
opposing muscle is taught interferes with the the active muscle and uh… tema basis is one muscle is sore caught it shifts one of
the joints to accommodate stuff like that we are due to specific
excise as more and you can demonstrate it more you now one thing about that through the basically curd is the text was all say that the at the
extremes of motion the body tends to avoid those those
positions in daily life so you’re not going to run against them except that daily life is a real work out with
weights are daily life so machine designed to put you into
active insufficiency uh… exotic cannot isolation exercises from
the bible imagines pritchard active insufficiency so as a for instance actual economic an
astonishing activists efficiency for the klotz conduct on the subject here anyway gluck so o’shaughnessy here facing out enough with the buddhist but his behind
you like l_a_ central issue industry national street unita since the
title of it okay so just reagan me back okay self with the backers anglican walk out his
name now as a physical exam the info as far as you can trent lott has legs knows he can walk as these out he tried to try and keep track each
other as you come back he’s locked out so you go into a gem guys that rental a situation pussy on
cam back in the addy says something like a look at clark was trying to work out
by personal training sessions and i just hit the back end on the machine is wrong if the back and go on the lady said she
was at ninety degrees what happens is the declines with us today hit the detective
to me is too short interpreters activist
christiansen uh… so in gaelic in walking presence erectus is stretched over your head and shortened over the navy so you don’t run
into it but his ability in the extension if the
back-end goes wrong you run right into it that applies to a lot of excitement
faisal pullover machines devices dumbbell side raises this is active
insufficiency food alkaloids rolling if you can give you a fear lacz this is peeps or collapses appear back here is
that it is the last two short function uh… so answers are movements in iraq has and
what was on the shoes or or bible in typed words are really real life
movements this does come into play what’s more important though without anandtech muscle is
muscle pork kurz self moving left to right you go into a stretch but set who contracted and with these kind of show is the
difference p ds this being no speed isometric this
confesses feed for different speeds you biceps get
stronger sand in the strength rocks if you notice at any speed the peak is between seventy and ninety
degrees which means at about a right angled row those whereby since the
strongest which happens to be where a conventional
standing pros hearts that’s where the sticking points this is this is it’s working curve for shoulder flexion ’em comparable to reverse like a bench press
over script bench press inflation your body is strongest doubles
by his side and as you know those corrupting its weaker that kind of a bench press is part of
the sticking point sonya was by her side and as a lockout is less difficult this is an example of a of a complete
mismatch where an exercise mechanically hardest
where your body’s weakest sofa shoulder extension meeting survivor to not so exciting here your arms approaching you the dumbbell pullover is exactly the
opposite dumbbell pull over your life is
strongest in the top position which is where you walked out as a way that was overhead alaska
getting weaker but the excess getting harder that bag size is particularly dangerous regina jim in new york once thanks dumbbell off the rack flies back on the bench is linebackers bundles to light brings it back it’s heavier dumbbell not socialite things are back comes back with the heavy dumbbells okay this is right this is heavy as he comes back with it now we can stop it because the lever on
that bigger disappeared while shows night oocyte ellington garden and he said why do you think they’ll go
off the floor well it’s very simple answer direct if
you take them go off the floor you started when the exercises harness
office too heavy for you know right away and just don’t do it this guy started where the exercises the
easiest and there is a mess so that’s a complete mismatch did this one this stray dog pulled out
of cables match the better again use any part of a cable here’s the
excise hardest it’s also where lots of our strongest and imagine on some towards the excise
it’s easier as real as to getting weaker so it
matches well them unless one this is a role rose uh… again rosa heart goes a harness unravels
a close your body that’s realized we kids so it’s another mismatch so the point now the point doesn’t
ideally the excise matches so so so ideally neck size mechanically hardest we
muscles abiotic akeli strongest nam absent the ideal situation you don’t worry as much about training
the full range of motion as training what i’ll call the effective range of
motion or the strongest rings the motion because if you do in exercise which is
just too heavy for you here where your weakest you must like garland might be breathing
heavy rain and i thought it seems but you have a really challenge the force producing capability of the muscle which
is directly what we trainings was to be about well if you do pick an exercise fences i say
in the extension which is this will be here if you could exercise and you only train
the shortens position you know there’s a quote a rest stop all you’re doing is reducing the amount
of weight you working out with because the curve never inverse you’ll never said a basic strength curve and turned into a u_-shaped by training
the ends this is not how how muscle science works so this would have some implications for
things like uh… any of the various partial training
techniques partial victory techniques where your with the latest phone burns and
bodybuilding really doing a fraction of the of the motion if you want change the sake of the
muscle burning ok fine but as tens of getting stronger challenging with the
muscle can do you’ve got to be in strong ranges of the
movements any questions about the muscles in full
range of motion muscle that so’s you reduce partial at the strongest for the motion a good thing the competition look for a vote frustration lawrence’s following closer
band was seven thousand when we could spark so frozen some n if you were too it though it does beg the question why use
any range of motion at all why not just train at the one point where your strongest as a that’s a good question i think the price practically the real
answer is you don’t you don’t really you don’t really
calorie most equipment people tran ahn is a calibrated to speed so you don’t really know frig on fifty
degrees iran fifty degrees a second note we
don’t really know the speed of we’re moving at as israel is speed we don’t really know
where that peter like triangle is within hours of bouts of use some range
of motion you’re probably going to cover it uh… years ago divisive connect mu
machines were popular or were around and use it speed will now case you could you could but with regular commercial waits in the
sheen’s you don’t exactly know how fast you go into don’t exactly know where
that pete triangle is but you’re right it would lead to
believe the only china taiwan joint ideals for move on to the joints in full
range of motion uh… demo of those things that receive you know bearing is in the audience if you train on machines the extension machine fact ac to see the instruction line up the joint
with the axis of the machine so single joint machines imply that all of your joints act like hinges if you do kettlebell type classes or other kinds freeway unity or except at the south and they have you moved you have in
loading your joints in a lot of different directions that implies a new joints or all swivels
dual ballin socket in biomechanics a joint so far blends of these six basic types they’re not true hinges and i’ve been up
to a ball issac so frances with the navy you really can’t line up the axis of
really worth it with the machine axis because then the disney was a hinge isn’t he wasn’t sure it hinge it would rotate this way and that would line up with a machine
axis if the machine was a rolling joint when you move the issue and it would
roll off and it is a slight injury it would slide this way what happens within the it is it’s a
rolling in sliding joint syllables in slides in place the the axis and therefore right corner the axis changes depending on how far
better news so technically you can’t line up the
axis of your knee with a machine because acs
is always moving bizad so now three if we look at full range of motion with
and the extension for instance and you really working at blocking the
out as far as i can go the issue with that is a there’s a
there’s a mechanism to swell mechanism channel rotation so food for the middle of the original shit it does
function like a hinge at the end the bones of the shame in the in the
claude rotate on each other lock sowwy the the shane will rotate
externally or that the femur will rotate internally and locks together the point of that is on the stand up
straight a walking you’re not using a muscular effort there is a passive lock it in the so if you are the landlady such machine
and you really diligently trying to lock in the arrogance resisted what’s happening is you’re taking this passive only u bony
lock your loading an extra weight on it and
you’re applying great internal force to janice bony lock into position that’s designed to be a passive walk with your body weight standing upright so you causal burn as u tryna locking me
out but you really just bringing out a lot
of unnecessary joint stress for the sake of feeling exercise practically what you do is you if you
watch some on the extension and at the end of the motion you’ll see
you’ll see will happen again today added if your knees are free to move when you’re locking me out the shane rotate excel in all your
female rotate internally recycling situation in china lockout that movement still has to happen so
you’ll see some shifting going on in this e the thing to do will be the watching
this is a shifting stuff starts that’s the end of the repetition because past that point you’re just trying to force that bony
lock if the again that’s designed to be a
passive lock at the back end that i was walking in
the apt as you bending the knee as you pull you you need more and more
inflection again the way the bone to shape in the
femur and shane before it is going to move towards the
center line so if you slot normally people’s knees
will go out falls in the old signed bodybuilding
instruction lena for suit you cause power forcible part yours is preventing or your fighting this natural movement of the
navy fruit or muscles going to take a look at
it from the extension is a muscular ripley’s a muscular bom component of china’s foreign jim ocean and there’s a joint component can i have a ne phir uh… before while questions about the
new york info emotion about ten years of such a second with what you know i might be miami
anticipating it almost half a dozen times past three
years my life probs not recently the best way to work out my needs forgetting them arrival the surgery on a
quick fix a steep it like for us perhaps but i don’t know what the
defense extensions but weighs almost like stay away from them it sounds like a again that night knowing what’s going on extension by
definition is just to put a lot of pressure on you made sellers gregory to clinic fired acted as expected goes well rehab isn’t is it and use a
different says invokes interest rates com but you definitely wouldn’t want the
machine to push you into a stretch and hitler and to really overemphasize
that finished position again could you just
buying a strong bones kentucky bisa fraud emotionally havoc on another the subject to demonstrate a balance here carfax bite so everyone just quickly without they can
raise your hand overhead is a job okay for chile before so you know the
directing klamath notice nobody notably obviously legislative suicide and nobody foresee handle in here tried to talk
this way answer for salad dressing turn detail bosnia was pointing out lead with the painting try to lift up as far as you can go obviously about halfway up your body shapes buttressed all energy externally rotate you can continue without without any any obstruction but you’re not going to go kitchen
schaufler digga digga doo digga doo shoulder on the website we’ll try to demonstrate here is at this point there’s a pony obstruction so either definition shoulder but definitely if you excel in rotate
that russian president gore claim this comes into play on an upright role it comes into play on some some sideways machines with a with a position here and
have you tried to lift up go to the front principles loads of fun it really comes up right now from from here up is pretty clean right about here you start slow down a little bit of an
obstruction so now rotated it internal rotation a glove click what happens if you happen to shoulder
is that when you’re inflection and excel rotation hit a point of leading to binding limitation elicits weights and that’s
what’s that’s what’s including your partner
movement not a hold of your muscle or folded
exercises hooligans and shoulder when u_n_ chali rotate you on buying
them you can come up again apec something about this means excise
lives means if you’re doing chin up with suit was almost touching or or pull
down when the weight pulls you up if you’re forcing a full range of motion you always have to flare out you can try to go up higher but the
difficulty feeling is that is not an unproven muscle you just reading those
joints think about a machine presses the
machine press is too close together you’re listening to lift its very
harshly harding to push through it but you’re pushing through the leading to
shoulder almost everyone when you did lift his shoulder op everyone kind of cut between the two
planes are you going to reflection and they don’t throughout the shins will
show up again just disgusted forget the rest of the social analyst with the players and half evident everyone when between two reflection
pure and pure abduction because this is where the shoulder
socket opens up the bone in the ball and socket of your
shoulder joint it doesn’t open up surely this with a
blue over truly this way at sylvan somewhere in here so somewhere in here you have the least
amount of obstruction to moving on you again i think about what this means for
exercises obviously press behind the neck of the
barbell usa via standard exercise so you push on the whole way back here well when you fully abduct like that europe in june impinging right at this point point of the ball socket say with uh… pulled up behind the neck all right we’re forcing our on this for
back as you can discuss as muscle involved you’re pissing off the jury think in terms of triceps exercises this recently flipping through metrics
have a lot of the sender on the show of freeway workout missile guiding dumbbell triceps
extensions and in the instructions mrs a month ago it says holding caused by your side slave
triceps this is irrelevant to the triceps
triceps just read your elbow out what happens is we do the sexes i sure
enough the movie it was two years if you start to feel more tension here you must feel heat rises working better
you’re feeling the strain shoulders move in move it moving overhead is or is
all relates capital here over them uh… parts part of the part of this plane does not function not abduction is that this is the angle at the
sarantis is strongest at that comes into play because they will
not over head up to about ninety degrees is crucial to
flexion bedell toys contract y’all moves up over ninety degrees now your delta religion activist efficiency
they can’t get shorter so what happens is that u_p_s_ pulls the top of this
capella and thus arrest pulls the bottom of this
capital to have the effect of turning the entire ballin suck it up so the book ball socket opens up clearly
ought to hear abs of clearly have to hear it in terms
of the further overhead beholden system has to share so that’s another reason for that that
reporter playing well that’s also why for instance there’s there’s very little true
overhead then a symbol of it will be pumping iron by his civil treadmill andy’s pressing exam i just make sure it
will motion right here well especially especially it was not a
mostly had as because true overhead does it really
exists that’s why i know that would be a bit of
the press because he talked about here and then it
was unavoidable that turned into a bench press because you really can’t with the model you stress really is a strong enough to
tilt everything so if you go completely overhead it also look at the shame designs a lot
of overhead press designs the bill that a high incline and not
built so that you’re sitting straight up and pushing straight back behind it regardless press and intentions on
president very steep incline seventy eight degrees fully what move on chris is not joins a range of motion okay philip glass rhetorical question is whether the human machine is not designed for
speed or for strength with all the media about how to lift
weights the question might be should we be
lifting weights okay this comes from mouth ever harmon goto the bomb attacks chapter in one of
the early an essay textbooks and right here is explains why by all three y bomb attacks are
important if you have ten pounds of waiting your hand the
internal forces are dramatically higher because it empowers await is acting
through a very long lever your muscles acting a very short levers an old-time to overtime leverage diagram the leverage that man rather tell you about for a second
request levers monologues everyday they deliver it is in nutcracker commercial nutcracker right you have an
axis trestle there peer pressure woodlands none of that one and one of his question
one hand i hope not if you can diffusion does your plan by social debate got to talk a so you have an axis you put the resistance close to the axis and you’ll hold the business end far away and with a very sms state with a very small amount of effort you fly a lot of course so this kind of lever applies force little bit of course of the at the at
the eighties lot of foresee the axis you would never reverses you would never put the the resistance
at the end and try to apply for cigarettes it just doesn’t work you can generate
any force this kind of letter doesn’t leverage force or what it does leverages distance a little bit of most of the axis it’s a lot of motion of the president’s a little bit a motion at the axis it’s a lot of this incident u_n_ levers lisa muscles were talking
about leverage this instant leverage force much more hopeless goes into the motion
it comes out but muscles distance goes into motion a little bit a motion at the hip a lot of motion before so human letters leverage business not force well and sincere leverage this is and leases we let his distance and speed is this is the bio bio time it takes a lot of time for this little
motion to create this big march so you wouldn’t human skeletons abyss
built leverage its feet little this is a little bit of this is
over here but this is here in the same time technical stuff tent was of the letter
everything is no it isn’t with the nutcracker resists is close to the axis leverages
effort this is far away from the axis led
resistance consisted of mostly grass or of human muscle power take it from a book called prime mover by steven vocal which is it a great texts on the history
of muscle and how muscles used and what does shows is is basically that in spite of humans the leverage the distance there’s a sweet spot of speed and force
we get the most power so ed zero steve you guys are the more civil sports which is consistent with the muscle
media that says you can hold more than you can read by your greater static strength and have
positive strength at a maximum speed movies president can you can exert much force at all which is consistent with those muscles
worker to showed higher toward curves asbestos feeds but what happens is somewhere in the
middle you’ll hit a peak because power please elastic how is work by by time work is forced times distance so powers force times this is the via by time now those
powers for sci fi so there’s a sweet spot of speedway you
get the most power that’s where if you’re an athlete a
martial artist we’re taking training comes in is there going as physique and using
brute force of boots feed there’s an optimum speed off the amount
of force where you get the most however movements so you know that that that previous quote about the high internal forces or implying that doesn’t mean build strength
training strength training carefully because force which comes from strength training is
part of this equation really resolved really take home points
from from the presentation thus far with with your legs not your back is an old cliche for manual labor the structure of the spine suggested is in effect the range of motion as
opposed to a full range of motion and practically in terms of your workout you have the balance that somehow balanced the concern for
your long-term muscle joint elf the intensity of the set with the
overall workout images of other classes before it actually get it in perfect sample seconded by train studio as by-catch act and he isn’t ready please myself so i said what happened they said well i was there a certain
class that’ll remain nameless crossfit that’s right back out i said uh… assist you know i want to do that i said
you know the excise selection to be kind of dubious and they get caught up in the
competition new form terms to crap and i say get hurt he says all thanks to tell me now after
dinner so i say well at the back here was train with me altering u_s_ cause you work out there i guarantee you want to hurt bases will thanks and i really like the
class and is this tax and i really like the class look how well it worked so now here’s a guy who knew exactly
what he got hurt knew what he was doing when he got hurt you know knew what to do not to get hurt
and he didn’t care now for me as a trainer that’s not my call to make for the
clients i can’t really tell us how to do this
exercise you know i know my her chin features that you would not my decision and myself at fifty two years old i do nothing in my workouts that isn’t
conclude congruent requirement acts and outside of my workouts whether it’s skating refuted similar shoveling snow i’m very aware of how i move as few guys you know well bill you’ve been warned
twenty years now you got your bicep don’t come running to me i wonder now
cell finds any questions on until in general
or the videos are the manual doesn’t listen newt zone is all very interesting and concepts
very conscious to alice a lot of popular belief so what your getting environment kenneth
lee as far as the backers and squad and such the back is not designed to bear a heavy
weight right from the upper part of the course
of you know i i again not just as i say so if you look at any madhuri diagram of the back political is a muscles look at the
organization of the bones free clearly a pyramid big blocks on the bottom smaller blocks
with the top um… if you look at the muscle
organization a lot of small muscles laid on top of each other many different joints compared to below the waist we have big blocks a bona big muscles so you know and i think that issue a
blanket statement but i think it’s a good look at the component when you look
at the bones of the muscles involving swine lawyer wait upon your neck doesn’t
doesn’t seem to match that too well just one more quick question so how would you would you say about the deadliest fallen at someone well i think that this is probably was it was a let’s assume perfect form just to minimize man out of airplanes if you assume perfect form the dead lift is probably closer because the weight isn’t united we are
taking a pure regina s it’s what’s happening to structure assuming perfect form and a perfect for miami you’re strong enough to maintain lumbar
curves to the dead lifts you know you’re not here to unite releasing its capital you know if you saw in perfect form they’d live trapped by their lives you hit those slots there’s a lot of ways of loading your
legs without inverting the pyramid within it spent are so the answer in boat u_n_c_ to limited range of motion like commuters demonstration bicep curls
elixir right of the but i’m not saying limited on the side
of the suggesting that he’s an excessive range of motion it if you if you’re sitting standing as i think is a video on this his video news on youtube moronic sized biceps which was uh…
goes into a much more or should live there was just don’t
understand a little await hanging straight down we had zero you had no wants to know whether created
by the way symbolism here to here removing from uh… no-no resistance letter began to knows this is level so you have no work lot of work millwork you would stay somewhere just short of walking out through sticking point and again keep your elbows by his side
such as so have some lever created here as opposed to a nobles come forward to make its your work in general with exercises if you’re used
to doing an extreme range of motion if you just take it up a little bit you’ll notice that the way to handle
goes up which should be kind of a clue in specific you really have to look
every muscle and joint which is the reason for the reason for the videos this manual and for them yes mandela market which is the specifically say for this
joint trained this way says to you quick questions the first one is from a
discipline i do a lot of explosive movements and why are your thoughts on making that
morrissey growers who store guide to political zone well you know if in general if you’re doing this for or activity you accept the recycle it so while you’re doing that accepting the
risk i think you don’t into your exposure by
then working for the weight room and popping up all with weights but i think i think what you do is a key
chain your muscles appropriately in a way twelve there you go to your support you accept the risks of the sport and it
was appropriate there obviously if you just trained isometric lee for that reaction on the part of course we would
be a little whether the transfers over and i would
be kind of questionable but again any athlete you’ll see some on
the field you accept the risks of uh… of what’s what’s there by my contention jess’s don’t add to that also in the late that’s worth analysts and the second
question trainers and people talk about doing like compound heavy exercises such as it barbell squat or like bench press dash i think where you’re talking about
is more of a like isolating the muscles so what were your feelings on heavy compound exercises you know what my feelings are those who
are not as simple as saying just a compound exercises just to isolation exercises at the moment on exercise most of the
excise demonstrated in their car compound excised because the compound exercise uh… it’s how you doing what moral is a uh…
how you do is more important than what the exercises and the compound exercise with with a couple
of tweaks can match the difficult in the exercise with the
the toward to the muscles and yet each week the ends of the range
of motion you may not yet present joins israel as simple as saying freeway to
machines single joint press conference you know they’re all there are there all
fair game would really not as is happening with
your body while you’re doing freaky okay the next just a national using your own body weight doing pushups
pull ups any kind non machine workouts for pretty deeply obstacles your pitfalls as far as interviews your
muscles in wrong way on those tactics as is yes because again inside the excise is what
you do for instance armored convoys up for the
video on the convention ups we delayed showing up that that that
overhead position that this is more detail on the video but the
overhead positions i i see these people stay awake cuba shoulders which meteors and you wanna borrow judicial zwick new year’s in lean back
to start and then go into the chin up because that when you bells out of the
bottom will you let your shoulders come up on your here is just a lot of stress on the rotator
cuff uh… some explanations are better in
video or in print but that did the short story what would
be the wash bouncing out of the bottom on the chin up cuz you’re not doing anything positive
for the muscles you’re just bouncing off if you have a close refrences you’ve
just bouncing off that ligament binding as far as pushups go you know pushups pushups are are
generally safe try to make a harder then people put ’em between benches try to get x range of
motion to macomb harder forum or do explosively to make them harder you not not to sell anything but with
pushups their zone there’s a a device that puts a lid
elissa cables crossing back allows iraq to push of harder while staying within the safe range of
motion but uh… again side is not a question
of body weight dresses mission the machines verses dumbbells and and
bartels it’s is what you do with the body act that matters hauptmann before your party regulars
excess water i’ve done some pushups like where you do
your seat on a bench sirico might decline of a crime that’s better yeah you run out of ways
of making process for the the i’m not a big i’m not a
tremendous fan of the lessig resistance because it only gets harder and as you saw at the muscles work
curves does not necessarily how muscle
functions but in the case of the push up it is a
way of making pushups more challenging without you know going up on blocks or or you know i make it you know if you want
to get a excised more challenging because it’s straining your joint you want to get more challenging for the
muscle you gotta run by my question is is it better for muscle and joint held to use ranges of motion that are more
linear for example assessment mission rather than just a barbell wasn’t impressed the smith machine i’ll tell people use a smith machine mainly for the bottom sobs completed number of years ago early really to thousands club industry
reported on the guy swine and smith machine no bottom stops those of the bar breaks a lock of his knees and i got guy
i don’t know how to out about it for literally crisis line and up quite a trick prada big part of the case had to do
with why the mission didn’t have bottomed
socks and the defending people defending the
manufacturing health club sidwell we looked around health clubs known as the
box office and the you know hard stop twenty inches off the floor is
sufficient and the claim plaintiff’s attorney that was interesting said nauseated says twenty-four stars
author floors as a minimum either one is ridiculous you know you’re
not getting out of twenty four th so far so the smith machine might be a little
unnatural as far as finding grooves if use the bottom stops and don’t rely
on the law it’s far safer so yeah you got to make that call began to be person if it is all those
clients i’m not going to risk missing aspire barbell squat missus
while on a bench press for the sake of instead real improvement the excise com plus what say you know what
unfortunately bartels of this year stefan johnson college
football player being spotted away because women this is the list barker’s does go on trial in almost dies i was a surgeon repair you for that for both my art show would still in
barbell step ups twisted ankle barbie sequels damage is fine the club industry case the guy i mentioned in the from the
beginning you know controlled by the barbell you know i know that i a lot of very pro barbell
guys out there which reveals that the magic to use in the park the perspective of the magic benefit
verses safety this doesn’t support that responded join
your face there are other people discriminating
are completely natural motion and that’s fine offices files was going for the
catastrophic injury uh… so nice and working on trying to make
this material more excessive will is a metal called and videos call
congruent exercise so in it which i talk about much too little too that’s okay just with more specific context nam so those who give way tragic accidents
that’s person to talk about is biomechanics involved in swine barbell
bench press there was about four and a motion length
impression which is length tension which we did functional training silicon is emitted by the late president
slot along with other things well the idea of muscles shaping which is
probably more of a bodybuilding concern or fitness magazine concern than athletes concern a lot of times and i break this down the
sensation you getting during the exercises it is in some magic benefit you get into the muscle
his feelings joint strain such as in the shoulder and then the speed there’s a strength discussion and then of course if you want to look
at what does that mean in the real world so these are pretty much pretty much is exercises that you can do
either home or in a gem some she exercises and jim exercises and
some so that it that that work well at home it is a question is what this is look
like i go to jim how do i do so uh… these are the latest sizes house and justin back were back aside back and shoulders and then uh… arms and midsection going back to us on a special arts fine
exercises these bound for arround yeah technically kore exercises hand absence somebody training for a
competition like a complex out the competition we have to lift weights for
your back the decision spy in joint elf those seem to be the safest thing to do
that are also effective and for more information that sam and i don’t talk about should be
available in the summer moment on exercises of their own number of years ago and
then currently on you too this is a videos demonstrating a lot of
uh… we’re talking about today answering questions and as a fitness
layers of having specific dietary p please feel free up to a person’s spot but she have any
comments on the safety effectiveness efficiency of the fitness craze known as p ninety x well you know it’s not for the sunset in
with cross that and whether classes getting getting cohen going back a few
slides things i pay ninety x crossfit any kind
of fitness class their living right here there were their living with at the end
of the work out the person’s published sweat the times hanging out there is
awesome how they get their seems to be a lot
less of a concern because i know that particular one you mentioned
frances there’s another dubious exercise in
there whether it’s upright rows behind the next off biometrics the vonage is abby public reference but this is clearly not act marketed to
athletes so while i appreciate the since a physical
culture that goes into doing access and getting through it you would like to not have it by to
enhance twenty years from now so that’s why i mean to sound like that kind of that
kind of challenge i would moderate those exercises and tweak intrigued and so they’re not just beating up on a joint against me personally at the clients i
train this is a right on for so make sure you doing they’re doing appropriate size that is
safe and doing the right way right which is what i mean squirming once they get that down then we make each set progressively
harder and then it’s appropriate then i’ll cut
the rest down in between their sets or yeah i think you could say that they
simply prefer not to train that way will do something else for the overall
metabolic challenge so you know if somebody wants a lift
weights with long rest in between and then hike run bike skate roles swim whatever
they are no pork or whatever their preferences isa is ok two separate things you know you don’t have you don’t have
to do it on the same dvd series anybody else in the if talk about the
uh… ones one that’s fine too stated