Transcript for:
Glute and Hamstring Training Insights

we file it in but we're going to kind of get started maybe put on a pot of coffee and let's kind of catch up here so we're going to be rck what up doc uh we're going to be finishing up the glute today we went over fully shortened position because it just needs a little TLC and I think the more that I do this TLC is kind of the approach again I I always think there's room regardless of your clientele to optimize for enjoyment and the older I get the more I realize that matters above all else but it's good to have a bit of a backing sometimes you're going to run into type A guys and girls who are like yo I want to only do the best thing that makes sense with the time that we have which is always limited uh and then we can start to look at other uh you know other tools to challenge the glute in the fully shortened position so uh you we talked about the 45 degree low back extension we talked about the limitations and the benefits of the hip thrust right taking into the account that relative knee isometric moment can be good in rehab settings keep muscle mass in the quad maybe we talked about some of the limitations in research both for and against we talked about the barbalo study some of the contentions that spiral out of we talked about the front SWAT study look at like you know Force Vector Theory which is like pretty straightforward a four-year-old would be able to understand like if you train something a particular direction and you're testing in that particular direction likely the things that you do in that particular direction are going to help improve the outcomes in that particular direction right so like the BR squat was vertical to 90 we were retesting on Sprint outcomes that were horizontal hip thrust is horizontal it did better when we retest on horizontal right so yeah there's there's a mountain of research user experience evidence-based is three things right and this is worth having a top of mind some of the clinician friends in here will know this evidence-based is your professional experience your client's values likes what they enjoy and then research so you know be research be data informed not data driven is like an axiom that I like to live by and the more experience you get with things that work hold your position on the mantle as the person who's held responsible for getting results right A lot of people uh gets just get swayed with the tie of research and they're they do one thing one week one thing the next it's called a practice for a reason right whether you're a trainer you're a coach you're a clinician you're in practice means it doesn't mean like I just go to a place and I work like you're in practice you're practicing to get better but practice the way you want to practice right so drill the way that you want to play and perform so when you're thinking of your system and your models make sure that you have these answers at top of mind and you know if you have someone who has any issue and we're trying to get some hip extension and we want to maybe constrain it with a little bit of core anti-extension then sure supine hip bridge gloop hip thrust type situation could be a really effective tool teaching them to get in that stack position which we're going to need to extend the hip effectively right um so moving on from that mid-range you know usually the mid-range if we want to get really scientific with it it's you know a good totality is like the point in which the fully lengthened point in between the fully L and fully shorten position a big factor a lot of times in loading the mid-range of the glute we're going to be using some type of hinge of sorts um anthropometry is going to play a role how long are your AR because that will dictate how much your hip has to flex to get down into whatever position if you're using a bar like a trap bar or a you know a straight bar on blocks or something like that now it brings up the conversation when we talk about training like quotequote the mid-range of like time under tension time under tension is it's very sical I'm sure you know just knowing a lot of you getting to know a lot of you guys you've been around the industry long enough to see the conversation of time under retention Spike and then go away for like four or five years and then come back and it just waves and abs and flows time under retention used to be the way to justify the guy doing lateral raises down the entire rack right he's sitting there flapping 30s then 25s and then 20s and he's just like mowing down old ladies through to 10 and fives and two and a half it's like ah bro time under attention it's like H okay time under attention is really more of a coefficient this things how I want you to look at it and it's really pertinent when we talk about like the mid-range of the glute and its role in hinging because like most mid-range mid-range exercises for muscle groups it you bias the position with load you don't bias with range of motion right so extra mid-range is like buying an extra medium t-shirt it's like what there's no we're we're in the middle there's no extra middle right so rather than trying to you know go to tedious lengths to start to disadvantage muscles in existing with hip extension we want to focus our attention to the loadability of the movement because time under tension is this correlation of this coefficient if time is high then tension can be relative now there's obviously layers of context of this tension it always needs to be maximal on the muscle but overall load can be relatively less that's how you are going to do you can't do a one rep max for 12 reps because it's a 12 rep max rather than a one rep max but with the prevailing research in hypertrophy which is kind of where our conversation is centered we kind of know that look the effective rep range if you guys are going to go off the research in putting on or stimulating the hypertrophy signaling process is one to 30 reps right now before you know 10 years ago maybe 15 years ago 17 years ago when I started muscle building strength and endurance had like this weird it was almost like cardio who remembers going on like a Life Fitness Recumbent Bike or maybe like a normal bike or a treadmill for those who weren't as lazy as I and like seeing the the the heart rate zones right and like fat burning Zone with sub this and then you got into like glycogen and all this stuff and it's like okay there's there's something there but you're kind of delving into the fitness industry's trend of trying to bucket things in thirds right like meeso uh uh endomorph ectomorph mesomorph it's like I don't know that's kind of like the whole scope of Fitness I don't really know how you know I'm a Sagittarius it's like well no put the [ __ ] muffin down [ __ ] like you're just you're just undisciplined and you're you're not it's not genetics you're not big bones you're just weak so you know you got to be careful with whenever we see these like groupings um and then H and if you know to to DB tail back to my [ __ ] point is when we saw these zones on the Life Fitness recumbent bike you know people kept their heart rate low like oh I'm burning fat you better be there all [ __ ] day uh because there's there's a little bit more to the metabolic side of of burning fat as a fuel source then when you move to the resistance training side it was like one to four to six or one to four one I don't remember one to six maybe is like strength building and then whatever 6 to 15 is hypertrophy and then 15 plus is endurance it's like well not really like it's a little bit more complicated than that and actually one to 30 is kind of all hypertrophy it's just a matter of how it fits within the entirety of the program so my point to this being is when we're loading mid-range exercises we're likely going to be looking at it in when we start to get towards like squatting patterns uh even leg presses we're starting to work towards a lengthen position and I say towards because a full lengthened glute is going to be a unilateral movement so we're going to look at some sort of hinge where you know you I think the biggest thing to factor in with hinging and it's kind of similar to squatting patterns as as far as your glutes are concerned is too much hip flexion again too much is relative to the idea that we're hinging and squatting for the glutes so too much becomes hip flexion so that we start to recruit the adductors right which isn't necessarily good or bad it just know that what you're doing right just know that when you leg press to depth and you go through this full range once you reach a certain point a lot of that hip extension is going to be coming from your adductors when you get into the bottom position um which again not good or bad just you need to start factoring these things in about what it is you're actually stimulating where it is you're actually incurring you know local fatigue in a muscle and where you might want to alternate your approach given the fact that an exercise is is fatiguing a certain muscle so some people are very Pro full range motion which can have its benefits and can have its detriments and I think context is always uh context always always be used when applying logic to particular exorcises like I said in the thing other day full range of motion is multiple exorcise full range of motion of leg breast is like well it's never going to get you into like the fully shortened position right and there's probably better ways to get into you know like a a a fully lengthened position so what's where is the full range coming in here I fail see sure you can bring your knees down and touch your shoulders um but that's not full that's full range of motion of the exercise not full range of motion of any one particular muscle and sometimes you can travel past that muscle's full range into the range now of an accessory muscle so when we look to hinge kind of brings back this idea that we discussed last week like hey there's there's uh there's like gears to the pelvis for neutral is glute and then a slight tilt and this is talking more particularly about hinging a slight tilt will start to use more hamst strength and then when we really have to dump the pelvis forward that's when the glutes get sort of disadvantaged relatively and the adductor Magnus becomes advantaged so if we think of when the pelvis would really have to dump forward that's going to be in like something like a stiff leg deadlift or like a deficit deadlift you might see people now doing deadlifts or hinges a stiff leg standing on a bumper plate or two bumper plates using a Smith machine really trying to get that stretch there's a point where again to sample the Super Troopers reference it's lengthened like we past lengthen we're now in entering into the territory of other tissue the thing you have to factor in is yes there's a point where when we think of let's walk through an example of a stiff Lake deadli which is going to be predominantly more of like an adductor Magnus exercise and an erector exercise and you need to kind of think of how as you reach length of one muscle what is the cascading assistant muscle that then comes in to be loaded and and maybe uh to open your aperture a little bit more think about this Cascade of not just muscles but other soft tissues right so you know we take in for example like just a normal stiff leg deadlift and we kind of have this rolling casc as we're hinging down you know we're loading maybe a little bit of hamstring and glute and then the adductors as we go past the point of you know our hands are now approaching uh like the tops of our shoelaces let's say and we're really keeping you know a relatively stiff position at at the knee so we're getting a lot of movement to that hip and pelvis now we've gone from like hamstring into glute now we're going you know glute into adductor into erector but there's a point where you keep going and then there's soft tissues and I use that word very specifically that are then going to get loaded after that soft tissues being uh you know there's there's massive ligaments in your spine like the AL the anterior longitudinal ligament of your spine now do you need to know the all do you need to know the ilol lumbar ligaments do you need to know not really but like kind of know look the full range of at the end of a full range of motion of a muscle starts to become full range full range of motion ATT tendance and full range of emotion of Lig and I'm not saying that from a point of be careful it's keep inventory and that's really like good training is like good nutrition if you teach someone principles of nutrition they can keep an inventory right for me I kind of have this like um this what was that d chapal movie where like he goes on a date and he only has a certain amount of money and it's like kind of his his balance of how much money he has is like in the corner the [ __ ] is that movie called and he's going he like Robs a homeless guy he pretends to donate money and he pulls the money out of the cup and then he's got more money like so training is a lot like that where it's like you know for me for example I flew from New York to Denver this morning I kind of have this working total in my brain of like okay how much calories do I need to hit and what's my protein for the day and I I kind of just forage like an animal I just like crawl into sels and be like you know like hey you got any Fair lives like where the fair lives at and I that's just sort of how I live my life on the road is keeping this inventory of protein and calories with training it's very similar but you know sometimes like if I go to a restaurant and I'll order egg whites is sour d toast and berries it's my go-to on the on the road the reason I choose egg whites is because they're going to cook in some oil or some [ __ ] that I'm not going to be able to control and what I would love to have from fats from the egg yolks in just a normal person breakfast I'm like I'm probably going to get a syrup plus and fat from whatever the [ __ ] they cook this stuff in so I'm going to strap the egg yolks for now I'm going to keep my calories and protein kind of in check knock in the game time wait and maintain the muscle I have and then living on out of a suitcase won't be a total [ __ ] dumpster fire for my body training is very similar but you have to understand some of those nuances right like the new want of the oil and the egg whites a lot of times when people train and exercise they get very focused on it's doing this one thing to this one muscle it's like you have to open up that aperture to understand like hey at a certain range yes it's a good glute exercise like a hinge for example but if you're anthropometry like if you have little T-Rex arms and you're going down to hinge to a bar and you really got to get down there to to get your little strong hands on the bar that it's like that level of hip flexion is likely going to be now bias in the adapters then if you start to I don't know say you're pulling Sumo and you're um you have a relatively wide base in your Squat and you're doing the addu N but you're blind to the fact that you're getting all this stimulus from this particular movement because you don't understand the anthropometry and how hip extension can occur through those three major muscles and when they occur you're thinking you know deadlift predominantly glute hamstring but if you don't factor in the anthropometry and go a these guys are actually working way past quote unquote mid-range gluten actually getting into something like a lampin aductor you're not calculating for the fat in the oil cooking the egg whites and all of a sudden you run into these groin issues or these hip issues I God what happened it's like you've been [ __ ] loading the adapters every single day you just don't realize it because you don't see that mid-range is is in in this particular uh pelis position and you just go okay this deadlift equals this muscle group rather than having a more fluid understanding and being able to interpret like no the way this guy or girl is deadlifting actually going to be a little bit more out no problem I like the movement it's very loadable let's just pivot away let's let's take out the Copenhagen planks later let's switch those just for some standing side bends get a little bit more oblique than adductor and then We're Off to the Races right so it's just quick fixes right like egg whites out or in full eggs out it's just you got to be able to you got to be able to see and keep keep an index based off of this meta tagging system of an exercise being more than one thing have the potential to be more than one thing so all that to say when we look at mid-range glute mid-range anything really it's the strongest position because it's going to have a decent amount of structural stability it's going to have a lot of um with that it's going to have a lot of dynamic stability things are going to have to move spine is going to have to move you know your knee to a certain degree your pelvis is definitely going to have to move right so the idea of like locking things down and trying to train the mid-range of an exercise I would do away with the language and the thought process of locking anything down you're going to want to have this expression of dynamic stability stability is not just this you know this resistance of force that happens statically it's the coalesence of something moving while something is you know resisting it at the same time so you gotta you got to have kind of an open mind to you're going to be loading other tissues you want to load them heavy if the range of motion starts to dictate you that you're you're loading a different muscle that's totally fine you know in almost all cases you just need to make adjustments outside of that so moving into the fully position step-ups are hard to beat because we start to break into the frontal plane right all the exercises that we've talked about in their bilateral settings right now have been have been just that right with two legs at the same time we're doing hip thrust two legs at the same time we're doing some sort of hinging exercise now as like I mentioned before when you get into squatting patterns um which is basically I say squatting patterns I mean uh like either you high to low bar depending on your size and shape how you carry your center of mass and then like leg press those to me are just like kind of the machine analoges of one another and when you get into those patterns yes you are going to start to bias or challenge rather the glute in a more lengthen position but because you have a bilateral stance you don't have the ability to move the pelvis through the frontal plane so when you look at something like a step up the great thing about a step up and there's there's a number of variations of them I think it's always useful to lean into where an exercise can bring some novelty that other exercises can't so what I mean by that is and you know it's all contextual to the rest of the program I would say for a lot of people if they have like hinging and leg pressing and you know like maybe lunging is sort of like a close second Bulgarian split squats could also get tossed into the mix I would say a good constraint for load and a really good tool to enter in some new exposure to certain ranges of motion like frontal plane range of motion so like side to side movement and transverse plane motion rotational movement is the majority of people are probably best to start with a step up variation that has weight in one hand right now that a is a really good constraint for load because you're never going to be one you're never going to be as strong as possible in that position in that exercise because you're starting to work towards full full range hip flexion and then getting into that fully light glue so we know just given the constraint of the movement this is water looks like vodka maybe one day it will be vodka no drinking is bad I'm not a not a drinker um when we get into the fully lengthy position we know just given length tension relationships we're never going to be able to load it maximally we we can load it maximally in the mid-range so let's load that and put us in places where we can really succeed right like a suitcase deadlift like a unilateral single arm deadlift for example to challenge the the the mid-range of the glue would could be kind of like not silly given context but in this case if we're really trying to like stove pipe these examples I would much rather take a unilateral fully lengthened step up with the dumbbell or cable in the opposite hand of the leg that's for then take a a really loadable loading parameter like a deadlift or a hinge and introduce or attempt to introduce some frontal blade property there you're not really going to maximize any sort of a recruitment of the glute in that position and you're going to take away from an exercise that could very well be the most loadable exercise in your program right so this this this has a has a place and you don't want to just a lot of times it's it's for no real reason people use these odd hinge variations and then they they so like let's paint two pictures and and I'll kind of give you column A and column B and and which I would prefer given the logic that we're creating around these use cases column A you have someone who does some sort of suitcase deadlift and does like a Smith machine step up so here you have you know a very loadable medium in the Smith machine right it's very stable there's no real perturbation in in uh frontal or transverse plane other than the fact this person is going to have a narrower Bas of support and then you have what would be a very stable position like a deadlift being made unstable by a unilateral Implement and then let's say you have uh a deadlift and a step up with a cable uh what we would call contralateral so opposite to the foot that's forward I much prefer column B like if okay so Price is Right guys ever seen prices right right but like some of you don't some of you think Drew Carrey no no like Bob Barker pric is right how many of you go back to Bob Barker days that AG yeah rich rich is about that life he knows that life Justin you look a little young dog I don't think you've known about Bob Barker just has given the haircut and everything uh Isaac I know Isaac no doesn't been knowing about Bob Barker real price is right they used to go to the shout out and it was like what one of them was so good for those of you who know the show one of them was amazing it was like a four Monon vacation toce in the in the south of France and like a boat to San Trope and the other one was like uh Bob we have a we have a boom box here it's a JVC mind you it's like 1997 before some of you were born and you're just like who's and the one guy gets screwed right the second guy just gets ah the boom box this is great it's [ __ ] [ __ ] uh if I'm looking at putting together a showcase showdown of glute exercises I'm going to take a heavy loadable hinge and I'm not worried about feeling the glute I'm not worried about squeezing my butt at the top I'm worried about being in a good position with a lot of weight in my hand and ripping that thing off the floor that's what I'm worried about right this time and tension the time might be low but the tension is going to be super super super high right and then I'm going to pick the unilateral the unilateral step up that's going to help me reach across the body so if I'm Reaching Across the body keeping my head straight midot pressure all that stuff I can get more length in my glute because I'm have a distributed Center of mass that allows my pelvis to move through the through the frontal plane right so that's your trip to n that's your trip to n showcase showdown glute exercise and then the JBC boom box and a lifetime supply of popcorn is the other one right so and you get to bid on these every day you walk in the gym and I see people bid on the JBC and the popcorn it's like no no no go with what works understand the the benefits outside of just the muscle like understand the secondary and tertiary benefits and you'll be able to stack up these wins way quicker so to me a step up a Bulgarian can get it done step UPS in bulgarians are fundamentally different and here's how a step up is the most front foot elevated of all the exercises that you're going to do where a Bulgarian is the most rear foot elevated right we kind of see that Spectrum we go over this in detail in level two and it's important a lot of times I see people putting their clients on a Bulgarian who might not be strong enough and the more importantly might not have control of their Center of mass and that's key when I put someone's back foot up I'm pushing them forward when I put someone's front foot up I'm pushing them back most people your clients with tight Cals and tight hamstrings and tight glutes and tight low backs they're centr mask they're falling forward all day they're not walking they are falling in style they're like buzz and so rather than going to a Bulgarian which is which is going to tip them over even more and oh my ankle issues it's no you carry too much weight in front of your spine and putting your back FP up it's like I'm a little seot did you remember that you just you you you tip them over and pour them out right so bulgarians are really you know because we could look at the hip angles and be like okay yeah I mean I guess they can be similar like you can recreate a hip angle that's very similar in a Bulgarian to that of a stepup no problem doing that but again there's more that there's more to indexing exercises than just the muscular challenge right and one of the major things one of the key things especially when it comes to motor learning is this idea of center of mass having your back foot up tips you forward pushes your center of mass forward all of your extension muscles now are on guard making sure that you don't fall on your face muscles that are probably given your some of your clients uh your relationship with gravity let's say they're already tipping over they're already falling over you don't see it but when they come in with chronic tight hamstrings and calvs and Erectors and so forth what they're telling you is that system is always trying to hold them up and you're just keep trying to push them forward where a step up can be a really good variant to have them be able to push back right you you you push your center of mass back of sorts when you do a step up because your front foot's elevated and you're starting more upright rather than your back foot elevated you started more leaning forward so that's when I if I were to kind of summarize this and kind of look at yeah top three is tough because again context but if I think of like what am I pulling off the shelf most often like you know this idea of some of you probably remember the crae like If It Fits your Macros right where people's only focus was macronutrients and you had kids eating like Pop-Tarts and Rice Krispies so many gyms that I've been to lately have like Rice Krispies at the front desk I'm like what have I missed what is happening like what is this TR like I it must be what Tik Tok is for Tik Tok was an app made to sell Rice Krispies at gyms I'm assuming Justin nods his head in agreement I just I don't know I noticed it I was in Colona last week I'm like what the [ __ ] what is this why you this this the thing I used to have to make these for like after soccer practice or whatever when one kid brought the orange slices the other family brought the Mountain Dew and the other family brought the rice now they're outside of like bodybuilding it makes no sense but one of the things when you look at nutrition that shortsightedly is you miss out on the micronutrition and then some next thing you know some [ __ ] kids got scurvy and no he doesn't understand why it's like yeah dude you Haven have vitamin C since since Normandy and you're EA [ __ ] rice krispy truits and Twizzlers and you got type one diabetes like you oh put my macros throw and you're like ah damn I got to explain this to you it's very similar in the muscular challenge world we get so myopic around muscles and tension and length tension relationships and resistance profiles and changing all these angles it's just like look there are there are just as many secondary and tertiary characteristics to movement that's required to challenge muscle as these primaries that we're focusing on so myopically so you got to open up and be like hey what is a what is a what is an effective or efficient exercise right I could eat something that has you know the same amount of carbohydrates but has a ton of I don't know a bunch of B vitamins and minerals and all that and where am I going to perform better the one that has a little bit more density and what it has to offer you it's the same thing with training muscles right A lot of people just think that muscles are these stupid things that just go from bone to bone via these tendons and we're just kind of like turning them on and turning them off like they're just plugged into car batteries or something it's like I the nervous system is a little bit more uh in-depth than that and we want to look at where we can start to capture some of these movement qualities right so a step up is a really good tool for someone as they're learning how to control their center of math it gives them front to plane movement of the pelvis rotation of the trunk internal rotation of the hip and it's something that can you know loow the glute in the fully length of position which can also be beneficial with their goal is hypertophy right so we still arrived at the hypertrophy beast but we put together an exercise that's it's actually pretty efficient at doing a bunch of different things at once and now be careful that because all of those things I just described in that list are meaningful movement qualities that will help us improve positions for other excise on the other side of this spectrum who's Ever Seen The Simpsons where it's a it's a Halloween treeh house of horror episode where Bart realizes that he has a a twin brother and the twin brother lives in the Attic right okay so you have like normal Bart who's like downstairs like whatever just Bart canga skateboard all that [ __ ] and that's kind of like the step up and it's like okay step up with a dumbbell in the opposite hand a leg the forward we're getting all these great stimuli to the body like I said you know frontal plane rotation or front plane movement of the pelvis rotation of the trunk internal rotation of the hip center of mass is starting to become more aware it's like front foot elevated so it's kind of like pushing us back most people are falling for awesome that's a really good efficient exercise it's dense with a lot of moving quality don't be the step brother in the Attic okay so like for those of you uh who remember the step brother in the Attic is like kind of mangy and he's like putting what does he do he's like he's like sewing a rat to a pigeon or something is that what he's doing he's like making a pigeon rat like so when I see for example someone go yeah you know we're trying to be really efficient with our exercise selection and they're like uh uh you know we're going to do lunges bicep curls and shoulder press I'm like that's what I see this is what comes to mind when people say those words to me with their mouth they go oh yeah we're going to do a really efficient dense SE a lunge overhead press it's like no no no that's not what we mean when we mean like a fish and exercise selection right like you want to think of movement qualities as something that we aspire to achieve and this is where your brain can start creating this bridge between corrective exercises and exercising correctly right so you know you can start to index exercises and I challenge you guys to do this where you go okay what are like frontal plane pelvic drills like spend spend like spend a week spend this week thinking about all the exercises that move your pelvis side to side right like Copenhagen plank would be one standing side bends would be one you basically it's going to be something side bending so side bending over a 45 degree low back extension they think of like a 45 degree like go on the side then think how that would differ between sidebending off of a ghd right so understand the principles of resistance profiles and go how does me starting at a 40 5 degree bending down and coming up how does that uh accommodate for long and short in the muscles that I'm going to be training right so I'm going to get like some stretch of my ql some my obliques and I'm going to get this relative frontal plane movement of my bis and then like standing side GTS with a cable or a dumbbell they're not maybe the most efficient core exercise but they're a really good frontal plane drill so it's like if you see someone struggle with a step up maybe they don't have the composite parts to make this exercise let's let's see let's go let's go take it to a side bed oh wow I'm like way I can't bend this way compared to this way it's like all right I don't know what that me but like let's see if fixing that fixes this they're like Lo behold when you understand the ingredients of movement these movement qualities this this palet of primary colors or primary movements this this this uh this Pantry of ingredients that we can draw from you can start to you know I I can't cook we [ __ ] that's why I pay other people to do it but have some friends that are like Michel and chefs and they'll taste something like oh this is too salty or like whatever no [ __ ] idea man like I I ate hands of tuna for 20 years I had no [ __ ] idea what more salty tastes like and they go in and they fix it and they God there you go that tastes better you're like how the [ __ ] did you do that you guys should have that equivalent pallet of movements what are the composite parts of this exercise if we're not seeing and you don't have to be right it just has to be better what if we're not seeing this or maybe it lacks if internal rotation on The Stance like maybe we lack trunk rotation maybe we lack rontal plane movement maybe we lack um you know rib cage rotation all of those things we can go off into our warm-ups our core exercises and we can start to piece these thing together when we get to a point hey our Bulgarian or our step-ups look good now we don't really need as much exposure to this corrective [ __ ] anymore because we're bringing this all together all these ingredients together into these movements right so that's the glute like I said put on a pot of coffee we're going to we're going to go through quad and hamstring today um again with what we've discussed already with hamstring and gluten talking about its role of hip extension what we've discussed with bicep and the carrying angle there's going to be a lot of similarities meaningful differences but a lot of similarities with quad and hamstring as as bicep and tricep right the the hamstring is one of them that has two muscle groups is literally called the biceps femoris right so if we think of the bicep femoris it's the lateral of the two hamstrings so seeing as we're off on this tangent already we'll start with the hamstrings when we look at the hamstrings we want to understand that there's really four muscles at play um so like I said there's going to be the bicep femoris excuse me which is going to have two heads a long head and a short head so the long head is going to start at the issal tuberosity so for all of you sitting right now what you're sitting on is this prominence on the pelvis that's that's what would be a similar okay here's one and I kind of just thought of this off the top of my head and so I'm going to I'm just we're going to do this live and see if this sticks there's a there's a prominence in your shoulder called your coracoid process so your coracoid process is like this little anterior projection um let me see this yeah I think this will kind of work so sorry I'm going rogue again I haven't had the slides up all the time cor coracoid process I'm trying to make an analogy as I do and I feel as if the coracoid process and the isal tuberosity can be kind of similar so when we look at here we look at the coracoid process there's three major muscles that attach onto the coracoid process and it's worth knowing um it's a the PEC Miner the short head of biceps and the Coro brachialis those are the three major muscles that start from the isal or sorry from the corid process now if we go isal tuberosity oh this thing here has a number of muscles that attach to it right so let's kind of let's familiar familiarize ourself with this so it's kind of like what we're looking at is we're looking at a pelvis from the back okay so we're seeing like kind of the the sacrum would be curving towards us we're looking at like the back of the hip joints and we're seeing these highlighted red that's called the isal tuberosity that has about 90 80 to 90% of the adductor managos attaches there and then your long head of hamstring your semiosis and your semi tendonosis sorry your long head of biceps tendon attaches there with your semiosis and your semi tendonosis so when we look at uh long head of biceps hamstring we see see that it goes right up to that that issal superosity that little Arch so here we have the long and the short the short is going to attach onto a part of the femur called the linear Spar if I'm not mistaken uh it sort of just arises in the midpoint of the bone so not completely analogous to our bicep in her shoulder right our bicep in her shoulder goes corid process super Tule down to the radius what is similar however is that it connects onto the lateral aspect of the knee and creates lateral tibial rotation this is big this is very this rear its head often so we're going to tie a few Concepts together and I'm going to stop sharing the screen just to not be distracted and I want you guys to really sit with this it's a bit of a Cascade of events that is is super useful when it comes to exercise selection understanding knee pain understanding foot pressure understanding pelvic mechanic that it's very very common and when you start to when you see it it starts to make really common approaches make sense so when we talked about hip extens right we say there's kind of three gears there like the glute gear that's like the Stacked gear so Sprinter trying to keep their pelvis like stacked liot cage stacked and then as we anti tilt we go hamstring as we this more we go into a there's like a decent amount of variability to that with foot position and hip rotation but by and large of the pelvis that's going to be what we need to see when we're dealing with the general population the general population has and let's be a little more specific people who are weaker than the forces of gravity acting on them right so people who are trying to keep their Center of mass backwards right this like big chest flared ribs extended spine you know penguin feet trying to create a broad based support this presentation always has trouble producing Force One because they're under you know constant threat and demand of force production just given their their existing environment right like imagine if I were to you know strap a 100 kilo weight vest on David how David would start to walk after you know a couple of hours he would probably all the muscles would fatigue under this you know this a tremendous amount of now external load and he would start to try and adopt this very what would be for him an efficient gate cycle in posture posture is really our our our our movement signature as so far as our body has interacted with gravity over time that's a good way to think about what posture is and you know to no fault of his own really with in the case of this weight Fest situation he has to like flare his feet out and Arch back and pull the center of mass which is be crashing forward pull it back that's the majority of the population just without the weight Des right they just you know life gets crazy I understand that I couldn't imagine having a job that doesn't have me in gyms everywhere I would be so out of shape right so I'm empathetic to the problem um and let's try and find a solution so one of the things that trips people up as they start improving their strength and body ratio is we need internal rotation to produce Force into the ground and when people are walking around all day and they've adopted this relationship with gravity that has led to like an anterior pelvic tilt anterior pelvic tilt is then going to use more hamstrings to kind of pull us through space rather than our glute and our quads to like push us through space we have these hamstrings these these lateral hamstrings that pull our tibas outwards if you guys are sitting there at your chair put your hand like kind of right where your itbs are they take your whole Palm put it right at the outside of of the knee just above the knee and turn your feet outward and you'll see like if you guys look at my elbow here right if I superate my wrist if I superate my wrist my bicep short superate short superate short when I turn my feet out I can feel that lateral hamstring start to shorten I can feel the muscle kind of move away from my feet because the bicep femoris is a lateral Rotator of the tibia so they enter like this Cascade of problems you have someone who is you know working on getting strong has not been has been fighting this uphill weight vest battle their entire life it's hard it's really hard to personify that because most of you have been on the leading edge of your fight with gravity the entire your entire life you've always been stronger than the forces of gravity acting on you so like the mental empathy it takes to embody someone who struggles to move efficiently because the nervous system is under high alert given the muscle mass they have and the total body weight they need to deal with makes Jillian Michaels a [ __ ] right it's like why why are you yelling you just don't understand what it's like right so it's like you don't want to be that I mean you low key like she's probably got the bag so maybe you do want to be that but if you don't make it you're just going to be really mean to people for no reason so what you want to do is okay like this is why they're presenting the way they are I need to meet you halfway here right so but in unpacking this problem when it comes to the hamstring we understand that okay factoid number one the bicep femoris is going to be the most dominant of the hamstring group so semiosis and semitendinosis at extending the hip when we're using our hamstring right obviously like our glutes the [ __ ] the main show in if our pelvis is in a position where we're using our hamstring we are prioritizing bicep femoris first as people get stronger but you maybe they're not working on and it's it's funny because the simple solution to this is like proper exercise selection and like core strength if people don't pay attention to the the position of the pelvis they're going to chronically suffer from you know an inability to produce Force they're going to have uh poor ankle Mobility you need your tibas to internally rotate to get access to Pure or not pure that's a word bad way to put it to to true dors Flex right so if I'm trying to get someone into a squat it might be their hamstrings that are stopping them from getting into the squat and you we can stretch the calf all you want but if you have a pelvis that's going to prioritize the dominant extender of the hip which is also a lateral Rotator of the tibia your shin bone is always going to stay crashing into your Talis bone you need your tibia to internally rotate you need your foot to flatten for your tibia to go forward so I've see people just put their clients on wedges right away and they go oh you just have poor ankle Mobility BL the there it's like like again it's it's complex it's not hard it's just complex you just got to like pull out a few onions a little bit and kind of get to the middle of it so there's a couple ways to like solve this problem right there's like direct tibial internal rotation exercis that you can do but how do we how do we you know grind the the the the vegetables up in the spaghetti saw so to speak something like a seed hamstring curl so now we're talk about like tension relationship with hamstring a seed hamstring curl is going to be a fully lengthened hamstring exercise right so we're sitting down our hips are passively flexed and our knees are going to be extended at the end the hamstrings extend the hip and flex the knee so we're in this fully lengthened position now what will happen I will say 99% of the time because nothing in this life is guaranteed is when you put a novice client on a seat of hamstring C and I recommend you do I think it's an amazing amazing piece of equipment when done properly and here's like when we start to see like okay what is what is it the SE hamon C is offering us and we'll table that idea but I want you to really think not just length and hamstring but index like okayy what are the movement qualities are are consistent with the length of hamstring when we are in a past L flexed position of the hi which is to say our hamstrings all of them are fully lengthened we are disadvantaging the hip extension moment that the bicep femoris the long bicep femoris gives us so when we are sitting on a sheated hamion curl what I want to see is I want feet that stay completely Splat you know what your clients are going to do that have knee pain and back pain and the ankle dors flexion ISS you know what they're going to do this is like one to one again 99% but most of the time if I take someone with with ankle mobility issues in Squat and I put them see the hring girl their feet go like this why because they're so used to and so relatively and strong is not the right word but they're so used to getting around given their pelvic position with that outside hamstring so when they go in a point where hey I don't have any medial hamstring strength to my name all of my life is just this external rotation I'm trying not to fall in my face I need to extend like Flex my KNE and extend my hips I'm just going to use the thing that I kind of know how to use as a byproduct of like Locomotion how I get around and when you go hey no no no no I want you here tiia is rotating in Blades of the shin straight the amount of tension they're going to feel in their semiosis and semit tendonosis it's like who's ever read the book The Giver does anyone know that book it turned into a movie tremendous book the book carries on the entire time and you don't realize there's something there's something missing in the world that the book is written in and there's one sort of like Godlike character who has what the world is missing and there's this one character who kind of ends up under the wing of this like God they turned into I think Josh Bridges with the movie [ __ ] tremendous movie and what you realize and it's the movie kind of ruins the book is unbelievable is that what this Godlike character person has is the ability to see color and what this person is experiencing periodically throughout the book and trying to figure what what it is he sees different than other people is that he can see but imagine trying to describe that to someone imagine we're all in a reality right now where we are seeing things very different than you know reality will save the the rabbit hole of what reality is but it's like watching someone see color for the first time like when you actually like no no no this is your medial hamstring this is your tibia integrating into internal rotation because just like the bicep femoris when we did that thing when we're sitting here and we turn our feet out when if you put your hands on the inside of your knee in the same spot and you turn your big toes in turn your feet in and you're immediately rotating the tibia that's your semi mosis and your semiosis coming to the show right so a lot of people and this is where it's like Dude tell it it's it's not but it's when you like just and I'm not look I'm not smart I just think I'm really I just F on one thing but it's like if you can look at the number of trainers I go ah like hamstring curl seated hamstring C same thing I'm like go [ __ ] work at Starbucks right like go be the guy who [ __ ] up my Uber eat order if that's like the level of M like if you can't drive to the blue dot dog like I'm right here I'm at the Blue Dot drive to the blue dot that's the same level of meticulous that I see with people ah you know it's machine Hing curl like the amount that you can and I'm not being hyperbolic the amount that you can change someone's life by knowing that they like Hey Oh up seated hamstring curl we're going to do a bit of core work maybe we maybe we start with a hip thrust why it's going to put us in that stat position it's going to queue it we get a bit of hip extension okay cool full foot pressure on the hip thrust now we go onto the you know the seated hamster curl hey toes up we're going to keep the toes up and and trying to feel the pull on the inside of the legs and just make sure that when you get to that bottom that you know you're not doing the [ __ ] the pigeon thing or the the penguin thing kicking your feet off and oh wow I hear that and then the knee pain goes away and you didn't have to do a towel scrunch with the [ __ ] tomato soup can you just had to do a SE hry Cur I like I sound like I'm ping crazy pill but like I I can't count the number of like knee surgeries and this is like kind of before I got into like a clinical designation so I want to be clear you can do all of this by just kind of being like a performance person and be like I don't know orthopedic surgeon can I just do hamstring curls with them for a few weeks and they're gon be like oh you they're there little Timmy you can go do your hamstring curls and meanwhile like the guys the [ __ ] butcher from the Medieval Times Like if you've ever seen a knee surgery it's gnarly like they can show up with like a DeWalt like they're plugging power tools into the wall and you're going like I could avoid this I'm just going to teach them how to like internally rotate their tibia and get some strength in their medial hamstring it's totally going to change the way they apply force in the ground around and we're going to start to be able to build some strength and we're going to pull them out of this [ __ ] snake pit and all it took was that so length and position sure yeah we have all of the benefits of the training muscle like it's a great externally stabilized uh you know tool that you can use to Signal all that stuff but toes up toes up blades the shin straight forward because a lot of people will given this Dynamic at the pelvis they'll dump forward length of the hamstrings bias external rotation is sort of this like the skeletal breaking mechanism which we'll talk about in L2 and the way out of it is hey bit of core b a frontal plan [ __ ] bit of internal rotation at the hip and then internal rotation at hiia we can do with the c of hampsh curl and within like two sessions someone who has KNE pain for like 15 years is like cool and you're like how the [ __ ] and it's like how the [ __ ] do we not like we shouldn't be seen as like magicians it should be the Baseline but hey enjoy it for now because the industry is kind of at this intersection where y'all get to pull rabbits out of hats for at least another five years and then if you feel like everyone the industry has risen uh the standards have risen go move to like an emerging Fitness Market go to like and not to be disparaging but like I don't know I was in Mexico and I trained out a bunch of gyms yo go trainer Mexico you could probably walk on water there because the just the emerging Fitness markets are still behind right so again lengthen hamstring seated hamstring curl the seated hamstring curl is the output based equivalent of a hinge we talked about hinging for hamstring right H hinging for hamstring have a little bit of an anterior pelvic to tilt we're going to have the lats involved way we have our lats involved external rotation of the shoulders which we should know from week 10 and we're going to find a fully lengthen hamstring only difference is foots in one place pelvis moved pelvis this is in one place foot moves I find for medial hamstrings and the constraint of this that one most people who are succumb to this presentation of being weaker than the forces of gravity acting on them are not usually equipped to go into a hinge their Center of mass is so far forward that a hinge is like throwing them on their face right they'll probably do a hinge and they'll feel it in their Achilles and you're like okay cool let's let's chill on like the barbell RDL or the um the the dumbbell RDL or the Smith machine RDL for the the newcomer let's put them on this machine right maybe we do uh seated hamstring curls towards the end of a workout twice a week focus on the shin thing we're not really focusing on getting jacked hamstrings right now although it will happen you as as a pseudo byproduct of this we're really focusing on how can we integrate some hamstring work some lengthen hamstring and some medial tial rotation in a really effective manner so that's length and hamstring um mid-range this is where we're going to start to see the knee hip equation in the deadlift kind of come into play so a conventional deadlift with the knee Bend if those of you who've never taken a long time off deadlifting go ahead take like six months off deadlifting and then go back to Conventional deadlifting again anthropometry is going to play a role but the hamstrings are going to play a role in extending the hip now you're not going to get a ton of knee travel in the deadlift depending on your anthropometry but when you bend the knee slightly and you are moving the hip in extension from that position you're kind of in this mid-range of you know not fully lengthen not fully shortened and the hamstring is just sort of going to be paired in with our hip extensors throughout the entirety of the movement so we don't pay a ton of attention to it because again we're not isolating with range of motion we're isolating with with low not to say that there isn't opportunities to look at a hamstring through its full Arc and challenge the mid-range in other ways it's just kind of the most common and hinging is always something that in some degree shape or fashion find its way into our program 45 degree low back extension could also act as a hinge it really depends on where that pelvis position is and that really going to depend on how high up you block the hip in the 45 degree low back you want a little bit more hamstring drop that down so it's not right up in the hip crease a little bit further down it's going to give you some opportunity to dump that pelvis forward a bit and then recruit that hamstring it's going to be somewhere you know mid to lengthened is um and then you could use the GD now I want to spend some time talking about the function of the hamstring so really important if you're working in the rehab world and again put on poop you're probably going to run this to 20 after poop you're probably going to run this to 20 after the hamstring is the functional ACL so what what does that mean what is it well let's start with what an ACL does or what an ACL is ACL is the anterior cruciate ligament of the me it's you know one of if not the most common depending on what you're doing I suppose commonly impacted or damage ligament of the knee get a lot of press um if anyone's a football fan um you see it a lot actually this time of year because uh athletes don't train with Ricks and they're not prepared for the season and the athletes that train with Ricks are like going into year seven or eight and they're get in the bag and their knees are so what the hamstring does or let's start with ACL I want you to as you're sitting at your desk look down at your knees and I want you you to take either hand like this and I want you to take your middle finger and I want you to cross it over your pointer finger or your index finger so you have the outside middle finger crossing over the the uh the index finger underneath and then place your hands so your this cross here is right kind of at the patella and just place them on your knee and I want you to look down and then what you're looking at is your fingers on your knees no what you're looking at is a representation of a representation of your acl's relationship with your PCL okay so our ACL in this case on both OB on both of our hands is going to be our middle finger it starts from the outside of the leg and it goes to the medial center of the tibia so it goes from lateral femur to kind of like Center medial tibia and then the PCL kind of does the opposite right so we get this criss cross that's why they're called cruciate cruciate cross right so as they cross over the ACL what it does is it limits anterior tibial translation so my knee is going into flection here I have a knee it's right here it still works kind of so if I'm here and I push this forward my tibia is going this way right what's stopping it again think my my HCL as I come forward is working in conjunction with my hamstring to keep my shin from going that way right so as I do knees over toes Shi what's actually happening is my hamstring is coming here and is pulling thank you I've been working on them still in one piece you know my they're my mothers I I don't know I don't know what saying so it's my hamstrings are coming here and they're pulling back right so as I go forward I'm using my hamstrings to limit anterior tibial translation which is what the ACL does now again function and structure the ACL is a ligament it's far down the structure uh side of the equation where you know when we look at when we look at the hamstring the hamstring is function right muscle intended and we have this you know these these two on the on the lateral side the short and longed bicep themer we have two up the medial side the semiosis semiosis that are like holding that chin back now this is where it gets tricky how many of you have ever dealt with someone who's had a postop ACL or you yourself have had an ACL there it'll happen it's common and and a really good followup question to ask is how did they repair it right because there's a lot of different ways to repair it and this is going to set the expectations one of the I unfortunately it is still quite common some people will actually take the semiosis and or semi tendonosis and create a graft which is they kind of steal from your hamstrings to give to your ACL and it's like ah damn it we needed those that's like stealing from the front line of defense to give to your last line of defense it's like well hold on the ACL will have to do the new ACL will have to do less if we kept them a full pair of hamstrings and we learn how to train them properly right so that's where you got to be a little bit touch and go now does that change anything potentially expectations right and and managing expectations is a big part of the job uh one of the more common ones is a telegraph we actually and again this you got to train with her boy Ricks uh we had a Eric all Eric all October 14th 2023 ACL Iowa Buckey what happens he goes fourth round to the Bengals because we got him right we got him right now he's playing in the NFL as a tight end for the Bengals and it's a big part of that is understanding ACL up they're gonna go in oh we gotta get your quad back up because like the little Harry Potter scar is on the front of the knee because that's how they do ACL everyone so worried about the quad and quad attribut think about the function of hamstring function of hamstring got to be able to retain that tibia anteriorly so you got to work them into that position single leg hinging becomes really effective capturing that internal rotation on that stance leg hip airplane single leg rdls and then building off of that that type of thing that's going to build some wear seated hamstring C you know how many hamstring isos we've done on like a medball right slider hamstring Centric like I'm thinking of I'm thinking of Christian Watson we had seawat in this same thing right so we had um hold on we training the haming properly ex separate strongo fun that structure okay for someone that let's let's I'm already running over let's do this for someone that opted not to fix their ACL with training the hamstrings properly and getting them strong yes 100% me dude I what you just saw the good knee that Rich's like y that's that's a nice knee that knee doesn't have an ACL right I played hockey but it's seated Hing curls single leg RL uh hip airplanes walking lunges step ups and again this is where guys kind of like Miss the boat I at first it's greated exposure hip dominant you know what's a great way to start an ACL rehab like as you get returned to loading k Bell swings a little bit of knee flexion extension little bit of high velocity Ecentric in that in that moment of tibial translation and then it's going to build we're going to go from hip into knee right so like good mornings your knee rehabs are going to start with good mornings where it's like hey we got a knee ice or [ __ ] like we talked about earlier hip thrust right I'm not a huge hip thrust guy but you know as as Rick is my witness you'll see guys doing hip thrust in in HOA Tampa in compound whatever we called it is because of that very thing because we're we're trying to reinstate some hip extension isometric knee flection getting a little bit of that anterior tial translation in stating the function of the hamstring okay so now we get into fully shorten hamstring this is where the prone hamstring curl comes in Ling hamstring curl is going to get you as close to knee flexion and hip extension under some sort of varied resistance as possible and it's uh it's a really good tool again it's a good tool I I think depending on the population you're working with we might tend to go seated more than prone I think the biggest thing with prone with a lot of people is teaching them how to how to internally stabilize when the movements that they're performing are high externally stabilized we run that back [ __ ] does that mean use stability way too many times when you put someone on a l hamstring curl they look like a big cat over a treat right they just kind of napping and then there just the legs they just kind of kick themselves in the butt and then the pelvis starts to move a ton which like look if you're ripping the whole stack and your pelvis moves a little bit fair play but if you're on like 40 pounds and you're not 40 pounds and your pelvis is up and down it's like basically this is a plank with knee extension this is what I want I want you to learn how to train your hamstring in the extended you're in the shortened position while your pelvis stays in one place because the thing is if your pelvis is all over the show you're not training the hamstring in the shorten position because you're just you're you're you're giving it the Optics that you're in hip extension where you're actually just in anterior pelvic tilt so I literally cue people to have their core on all have people fail technically on a lying hamstring curl for some time because their core isn't up to snu I like if you can't lay on a machine not having to directly oppose the forces of gravity and keep your core on while you're lying on a [ __ ] park bench with your Mo other than the other than the what other than the floor press the lying hamstring Pearl is probably the most externally stabilized exercise you have everything but 4 inches of your shin isn't on a machine think about it you have pads down by your Achilles and you have like your Achilles to the knee and once you hit the knee everything is externally stabilized right some that even have nice little like forearm pads for you right like you're sitting in like Batman's [ __ ] motorcycle or something right so it's like it's so stable but it's like okay that doesn't that doesn't negate your doesn't negate the necessity for or even the benefit of internal stability like hey I want lats on tight right I want armpits to pelvis stabilizing thoracal lumbar fashion if I set someone up right to do uh a line hamstring curl properly I can usually get like some of their vertebra their lumbar spy to like crack just because the amount of tension I can get from the glutes and the amount of tension I can get from the shoulders and how that's going to create this like distraction like most people have like an arch in their back like this when they do a a hamstring curl in their low back if I say hey glutes on tuck that under and then hey armpits like Pro sh get a bit of ser to stay stacked and then rip your Lots down all of a sudden when they do this and now they're in this like stacked plank like position they're shaking like a leaf it's like oh my God you can't even hold a plank and flex your knee which is great amazing what an opportunity what an opportunity for us to not have to [ __ ] bury this client under a hinch how can you expect someone to do a deadlift with anything if they can't on a machine where their whole body is laying on something it can't Flex their cord and extend their hip right like if I'm in the business of making money and at some point my accountants go hey you should probably be in the business of making money I want to keep this person I want to have a long what Killian Hamilton would refer to as a long Runway of progression right if I take someone and go hey for the first couple weeks I just want you to kind of do a plank and go through this hring on this machine and they're like getting the speed wobbles because they can't it's like okay cool can we do the can we do a deadlift I saw it on vines or whatever it's like no you can't you are you joking me like you have a cute onset Parkinson when you do eight reps of L hamstring C and you want that spine to go and it's an easy conversation to have it's like oh okay and then all of a sudden they can integrate this Co contra action of core lats and hip extension knee flexion fully short hring and go ah now we have the ingredients we're not going to make [ __ ] cheesecake with your [ __ ] hamstring curl with your Johnny Walker black and your Marboro Reds we're going to wait until you have the right ingredients and so we just give me a few weeks we'll learn this quickly because if I put you in a deadlift right now that's like me giving you a Rubik's tube and going there that's a 38 to the forehead Sol it body like it's going to freak the [ __ ] out right so again understanding there's more to challenging muscles and what that more is is is integrated movement quality right can we can we find these pieces can we paint these colors can we establish this palette can we make these ingredients whatever [ __ ] metaphor lands it's just so many people are so like you just got to squat them fetch them and deadlift them I was like Grandpa shut the [ __ ] up we're trying to the adults are speaking like you got to go you year is in 1985 you got to go back to teach whatever High School waight room me and RX will deal with it on the back end after you f these kids up four years and their college program it's like look if you want to go far you have to care more than your clients you can never like you just can't sit there and be like at squat bench dead Primal movements it's like there's there's there's there's a once you appreciate what the details can do you'll never you should never look at exercise the same again like it's not like it's [ __ ] it's so frustrating when people like oh you're over complicating it's like this is the requisite amount of complexity you need to understand this that to be good at your job period it's not over complicated moving on let's talk a bit about the quads we've got through the long M short of the hamstring let's quickly paint over the quads and let's let's go surface level we'll recap at beginning of next week and we'll get into lower leg that'll give us some time I appreciate you guys hanging for those of you who have to watch this after I apologize for having to play catchup here um when you look at the quad you can look at it like the tricep of the knee right because when we talked about the bicep versus the tricep in the shoulder we talked about the difference of foot or hand position versus shoulder position and how the bicep played this transverse plane movement as you know it attaches onto the radius and creates this superation this internal and external rotation of the ri tricep is really more biased by the rotation of the the humoris or the shoulder because it attaches on to sort of just this fix Point knees are the same so the biceps have this medial tibial rotation with the semis and a lateral tial rotation with um the bicep emeris where the quads that extend the knee like the tricep extending the elbow they all converge to one point right that point is called the tibial tuberosity right tibia tibial and with that quad training becomes a little bit simpler you know we have for depending on the anatomy book you read you might have people reference a fifth um I can't I can't after just having a rant about detailed mattering also anatomist just get bored and they just think of [ __ ] and they need grant money I I guess so I don't know I vastest medialis vastest lateralis intermediate and rectus F those are like the big players now you know there's some Nuance to each one in particular but let's go high level first and go long mid and short u because I think there's some interesting exercises exercise selection that's left on the table that again when we're looking at challenging a muscle through a full range of motion we want to also be looking through this lens of movement quality it's like what does for example a fully lengthened quad offer us right well a fully lengthened quad as so far as the quad extends the knee and flexes the hip has to have our hip in extension right so hip in extension is going to train the length and quad so something like a Bulgarian could help trade the length and quad of the back leg however you need to factor in that like I talked about earlier with the teapot thing when you load a Bulgarian split squat when you load a rearfoot elevated split squat what's happening is you're pushing the the center of mass forward so if we're trying to load the back leg you actually need to start to put in some constraints that push the center of mass back one of the really good just two really good tools that'll do this one is a front foot elevation and it's actually probably one of my favorites when we're starting to you know manipulate Center of mass when people are starting to get a bit of strength because we're moving from like a pure novice into an intermediate is this to me it's like it really turns out to like a couch stretch that's loaded that's essentially what it is so if I Elevate the front foot with a bumper plate and what that does with the back foot elevated on a bench is one it gives me more room to travel my hip through extension right I can drive that knee past a deficit of the ground that's now raised by this plate so I can get a little bit more hip extension but this front plate actually helps me now push my Center M back to load into that knee that is flexing as my hip is extending so I get to the end of uh the bottom of a a front foot elevated rear foot elevated split squat I'm I now should have a decent amount of tension in that back leg and I can think about pushing off my back Shin this is where like rollers are really good like if you have like a Bulgarian setup rather than just a bench because you can get a little bit of you active d section you can really use that uh that tibial Tower joint that where your foot meets your shin to extend off in that length and position right and the other tool sorry I mentioned there' be two tools that could push our Center of MK back one is going to be the front foot elevation the second is going to be an anterior load right so an anterior load is holding on to a medball right so a really good exercise that I like as we start to enter into this world of unilateral movements we have enough strength we've got them on a leg press we got them on salads we've been training for three or four months which what we're now looking at like okay let's try and create some more movement quality at the hip let's get some good hip extension under load and train a length and quad at the same time front foot elevated rear foot elevated so bumper plate back foot on a bench or like a proper Bulgarian station roller if you have it anterior load and we're actually trying to sink into that back KN which is good because you won't be able to fully obviously um but as you move into the fully shortened or sorry the fully lengthened position of the Quad you understand that the resistance profile of that is going to dictate that our quad's not super strong there anyways so as we sit in we're still going to into the front leg but we just want that intent to be extending the knee off of that back leg right there's also I mean that's an emergent one that I've seen of late which I I I don't mind at all and it's you when the full range of motion thing I think gets it right is some people will do quad extensions with the seat fully back right so if I'm laying all the way back as I is as I go from a seated quad extension where I'm kind of set up where extending my knees if I can take the seat all the way out or what works really well is if you have a combo ham prone hamstring curl quad extension you just do a quad extension on the prone hamstring curl it's it's a neat combo piece I I like it for a lot of gyms it's pretty efficient for the reason but again there's going to just be some movement qualities that we get there as long as we're getting true hip extension not getting an anterior pelvic tilt we you know are pushing the center of math backwards we're loading that intent into extending the knee in that extend or sorry um extending the knee in that extended hit position that would be what looks like a fully lengthened position of the Quad fully short is going to be the opposite a seated quad extension upright is going to be hips Flex knee extended fairly straightforward now again I I've been fairly optimistic the last couple of weeks and and and maybe that's atypical for this part of the semester but you have to be prepared for the conversation around quad extensions giving people knee cancer and be able to quickly redapt this thought from someone's brain and it's actually quite simple like someone might look at a quad extension and think about the sheer force that happens to the KN if you're sitting there right now and you just kind of extend your knee flots on the ground you just extend it up at the peak contraction where the quad is you know would be the weakest in the movement it's a point in which gravity is really kind of shearing because you're gonna have that support holding the femur up and then you're going to have the the pad pushing the tibia down which in theory is going to be doing this to the knee right it's going to be creating sheer force at the knee and there is a camp of people who think that's really bad uh and I would say to them don't step off a curb because it's probably more dangerous than doing an aquatic exension now to those who maybe need a little bit more coring the best way to minimize the shear force is to think about the role of the gastal so as you look down at your leg and you're kind of just doing some partial rep quad extensions as you said on your chair think about planter and dors fle pulling your toe up towards the chin and pushing your toe towards the ground and think what happens at your calf muscles are stronger on average like 30% stronger in an Ecentric range as I bring my toe up towards my shin and I'm really like firing the tibialis interior and really pushing my heel away or pulling my heel away from the bottom of my knee and I extend my quad what I'm actually doing is I'm eccentrically loading my Gas Rocks so we'll talk about this next week but the Gas Rocks are the higher set Cal muscle that crosses over the knee and attaches onto the tibia or sorry attaches onto the the femur and so as long as I keep my toe towards my shin as much as possible and I get to that point where my quad is fully flexed fully short and my toe is pulling towards my shin as much as I can my gas rocks are coming from underneath I have I have a pair right here right my Gas Rocks as I go into this position if I'm like this are are at length and that length that tension of taking my heel and pushing it away from the back of my knee because some people like oh plant are Flex flex your calf you'll do whatever it's like uh yeah no probably don't if you're wor about this if I take this calanus and I push it away and I bring this toe and I bring it here the length that I get the Ecentric tension that I get through my gas rock is more than enough to stabilize that sheer force at the need so if anyone is oh I read on P met or I read on some infographic or someone put up this thing about quad extensions it's like okay okay cool let's talk about it fair play I can understand the external physics of how someone who doesn't know the body might think that that's a bad exercise but this is how I'm going to talk you off that ledge I watch you keep your toes and like for people who haven't trained they're going to feel like they have shin splints for the first couple of exercises for the first couple of and good I want that I want that I want that Tibi Alis anterior to be active now I'm not one to say hey GO train it to be Alis anterior because I think that's that's a that's a that's a Fool's eron a red herring it's something that's not you need to manage your center of mass that's how you really train it to be tibialis interior um but that's a conversation for another day but that's fully shortened you could also look at something like Hing knee raises Hing e raises are a great fully shorten exercise when we're talk about integration of function you want to talk about integrating hip flexion through the soas iliakis tfl recf high adductors such a good exercise now you're not going to have the same resistance profile because if you think about H you're probably better off Josh you [ __ ] with me you're [ __ ] with me dog the mustache don't don't don't play with me man I'm tired I don't know but listen to hubman do whatever he says that's what anyone does anyways [ __ ] me anyways um that was good be happy it wasn't until I looked at your face I'm like ah God G um if we think about hanging races straight leg obviously would be the quad the fully shorten quad there's a ton of benefit to hanging the ra now it's going to succumb to some resistance profile issues because as your knees come up or your feet come up to 90 degrees that's going to be the peak amount of tension that's going to be longest moment arm that's going to be the most amount of force but you're in the shortest position but that's okay right that's okay like integration of function of of getting that lumbar spine stabilized by the soad then getting an accommodating posterior tilt through the soas and ilis which is going to allow your Rec F to act as a hi Flex it that's it's a great if you're dealing with athletes because watch you can take an athlete and you could take them after the end of the season have them do hanging straight knee raisins and they won't be able to do it because the W fams are just [ __ ] right because they just haven't got that muscle through it full range so long and they have it might sound weird but they they have very weak midsections right pro football players you can test we put them on like ISO hold exercises all the time and they start shaking like a leaf right they're just great compensators where do they compensate they compensate at the knees they compensate at the shoulders they compensate at the hips because the core is not not dynamically stable so that's fully shortened mid-range of the Quad we're going to be looking at biasing pressing movements bilaterally usually with machines something like a pendulum or a hack squat type apparatus you just need to know the differences versus uh when we're challenging where so like a hack squat for me would probably be kind of the be's knes because as the researcher started to prove overloading stretch positions of exercises seems to be beneficial there's a trend there for a little bit of reverse banding a hack SWAT which kind of takes away from that if I reverse band a hack SWAT I'm in the bottom position where I'm weakest most stretched and you're underloading it's like okay there might be some U IL and underloading getting into the fully shortened position but there seems to be a lot of benefit in overloading the fully shreked position right now obviously preference knees are like dicey areas for people they you know they don't feel good they might prefer it um but it's hard to uh it's hard to refute like a hackwise no it can't some people like oh it's fully lengthen it's like how your hip is in flexion how is it fully lengthen is your leg behind you I've had some exercises go Ry in my day but I've never done a hack squat rep so bad that my hip ended up behind me that's that's a bad day at the office because that's the day at the emergency room is what that so exercis are like that again you just got to be able to appraise it look at the hqu look at a pendulum pendulum is going to in most cases going to be like underloading that bottom position within reason and there's some variance to range of motion you got to kind of look into the mechanics of sub machines are getting better with the way they manufacture pendulum squats in my opinion um but that's where you're going to start to see like a lot of the mid-range uh when we talk anatomical variations of both there is one thing to look out for we alluded to it when we talked about the elbow and that's called The Q angle in the upper extremity at the elbow we called it the carrying angle uh the Q angle is a simple measurement taken from the hip down the femur through uh the midline of the patella and the tibia so for those of you following along at home we'll just bring up a q angle photo so you can get a rough idea it's good to understand when you're looking at a q angle what normal is right like what what constitutes normal with someone's with someone's structure because when if you don't know what normal is you don't know what's deviated from normal and what's just normal right so uh let's go here this is the zoom recording but let's go to where'd you go Q angle there we are uh so this would be a basic measurement and I want you to pay specific attention to what an increase so again knock need is the wrong way to look at it right it does describe it does describe it describes the presentation of the of the femurs relative to the tiia but knock sounds like path pathology it sounds like a bad thing it's just kind of a thing and you just got to be okay with things being things sometimes and like hey if I'm doing a quad extension maybe I might put this person unilateral I might do a single quad extension and try and line this up but that is neutral like you have to understand that like neutral is not St in the human B like if we go lombar lordosis like a the normal is Cur right normal is Cur obviously you know this is how many of Mike and I's colleagues with chiropractors have this stupid thing not even in a plaque they just have it taped stapled to the wall in their chiropractic offices but if we think of what neutral is like if you were to actually take this guy's spying out neutral is Cur and we need to be okay with that we need to like open our aperture to or open our our our definition to what um to what neutral and normal is so knock KNE stuff sure carrying angle is it bad I don't know it's bad when it's bad but it's not when it's not and if someone is fine then they're fine and load them but U zero effort right um so that's when we look at anatomical variations those are that's the main one and you know I'd say the biggest thing to factor in and we'll close on this is when we're talking about Q angles when we're talking about knees in general your main point of quality assurance is going to be foot pressure if you can maintain Good Foot pressure like equal foot pressure through you know the fifth metatarsal head the first metatarsal head the arch of the foot and the heel I don't care I I frankly I don't care that knee is not in a bad position right so there a lot of fear mongering that comes with knock knees it's it's it's a now look can you fix the presentation or will the Pres this is a better way to put it will that presentation knock knees fix itself as you get stronger yeah to what degree the systemic weakness of the client is causing that posture to manifest then yes but it shouldn't be a goal it shouldn't shouldn't be like you shouldn't be looking to take these before and after photos like before and after photos when you're starting when you're trying to improve performance a lot of times look like before and after photos when you try and improve body composition that's what when people start to like just have a more favorable body composition have a better strength of body weight ratio get some handle on their nutrition and resistance training I really just want to see like oh that person's like lost 30 pounds and they have like an outline of their abs now and sure we could draw these lines and then whatever needed to be fixed needed to be fixed but the real measurement that needs to get fixed a lot of times is the [ __ ] waistband right and it's such an easy metric not it's not an easy metric to fix and there's a lot that goes into it but you know chasing these red herrings of oh wow see how your knee is stop stop stop just just let's not let's not do this right see how you're down three pant sizes [ __ ] yes see how the leg presses up a plate and a half two plates see how you can do this exercise now with with no pain that's those are the mile markers this arbitrary before and after of like well this line that I drew in conveniently straighter on this side compared to this photo proves the point that you don't understand it's like that's [ __ ] right so you know really progress photos in the orthopedic nature should look a lot like progress photos in the body composition World which is to get them stronger get them leaner give them some movement quality and whatever postural outcomes come as a byproduct of that so be it but that's not that's not the that's not the Target that we aim at so what we'll do next week I appreciate you guys hanging so we can catch up we're going to recap Claude we go a little bit more detail we're going to talk about lower leg I think this is actually week 15 so what we'll do is I want to spend some time on an intake process history taking I think is really important in coming up with a proper movement signature let's call people get weird when you use the word diagnosis so like whatever I don't I don't care call it [ __ ] bananas I don't give a [ __ ] but taking a good history is going to be the thing that allows you to write good exercise programming now first chapter of the book first paragraph I think is the difference between coaching and programming you write one program for a client and it's the thing that you write before you've ever seen them do a rep with you and how you write a good program or how good of a program you write affects the start line from which you get to coach from right good coaching a lot of times is looks great try this next week let's stay the course bad Co and again there's obviously some Nuance to this if people like novelty if they like exposure new things that's a bit tougher but you write one program for a client and you best get it right and the thing is talking about this rabbit and hat ship if you pay attention and you listen and you understand and you can translate human speak to mechanics exercise speak and you can do it in a way where it iterates on itself and you become more fluent the first program you write for people is going to blow their minds you oh wow this warm-up like totally that pain that I had this company is a company because I did that I had a one of the founders of this company you guys don't know he's no longer with us um I wrote him a program and he was the head of advanced robotics at Nasa and he came in the next day and was like you need to turn this into a business that's what good programming can do I had a CTO for free who worked at Nasa because I got him out of pain for writing a good program he went to Carnegie melon did two phds was a roboticist from South Florida who has worked the president called him on 911 he took two trucks full of robots to uh to ground zero and stayed up for 11 days oft tracking bodies and this guy was like my back hasn't not hurt in 20 years and I sent him a spreadsheet so we're going to spend a whole day on how to get a good history so you write a good program because good programs are [ __ ] magic and a lot of people are just sending out crap and all you have to do is send out Ro crap and Care like not even a lot like just a little bit to care more than most people and if you do that I'm not saying nassa people will like make companies with you but I'm saying like you'll probably get pretty far so I'll leave you guys for the week again I appreciate you guys hanging out um for those of you who had a catch up at home I appreciate you taging up on the back end of this we'll see you guys next week same time same place I'll that you have questions let me know uh I'm going to be in technique lab this Sunday if you guys want to come hang then and bring your questions I'll be there if you guys haven't been to a technique lab yet it's through the collective you're not in the collective shoot us an email info.com uh and we'll get you in and we'll see you there on Sunday if not we'll see you next week see guys