You’ve heard me say this before – but I LOVE these podcasts.
We get to listener questions today on a variety of subject from fixing sticking points in the deadlift to the challenges of coaching high school to squat technique… and even someone asking advice about powerlifting in their 70s!
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The more we progress in terms of science, the more we realize the complex connections between neurology, muscles, and performance.
And our podcast guest today, Evan Lewis, is on the cutting edge of these developments – using his knowledge to help rehabilitate athletes in pain and to help athletes perform at their peak.
There are also some great nuggets of wisdom for coaches in this one. I was blown away by Evan!
STRENGTH UNIVERSITY VIDEO CURRICULUM
THE PERFECT WAY TO GROW IN KNOWLEDGE DURING THIS TIME OF SOCIAL DISTANCING
It's finally here... Learn about technique, programming, assessment, and coaching from a master. For strength coaches and for athletes, these 53 videos (7 hours and 56 minutes of footage) will prepare you to understand the main lifts for maximum performance and safety. Get ready to learn...
First, let me say that I am enjoying Human Movement and Biomechanics class that I am taking this semester at Lenoir-Rhyne University with Dr. Keith Leiting.
After taking a brief look at compression, tension, shear, and torsion forces and their effects on the body, we dove straight into assessment. Our first look at assessment was postural alignment. I have to admit that working with my chiropractor extraordinaire, Dr. Lawrence Gray, helped to prepare me for this section of biomechanics. However, this class has taken me even deeper, which I am applying to my athletes as we speak.
Here’s what I have noticed even with some of my top weightlifters. The majority of college students demonstrate varying levels of upper cross syndrome, which is what you see with people who have their heads forward, rounded shoulders, concave chests, and a rounded back. Now to be clear, my athletes have not become the Hunch Back of Notre Dame yet, but they are on their way.
I decided to address these issues now for two reasons: to protect the future of their postural health and to make them better weightlifters. You are also going to help avoid unnecessary injury by addressing each athlete’s individual postural alignment.
For example, if an athlete has a rounded thoracic spine with their shoulders rounded and most likely internal rotation of the humerus, they are going to have a tough time getting the bar overhead in an optimal position. If they can get the bar overhead, it’s most likely going to cause injury somewhere down the road. When the scapula elevates and rotates forwards, the acromion process and coracoid process (parts of the scapula that muscle tendons are connected to) roll forward and down.
Normally there is lots of space for the rotator cuff tendons to move around (subscapularis, supraspinatus, and to the posterior the infraspinatus) freely – at least that’s the way God designed us. There are also bursae sacs that lend help with lubrication and cushioning, labrums that line the actual rim of the glenoid cavity, and a synovial membrane that lines the joint capsule for added lubrication and cushioning. When the scapulae wing and rotate, the space for the tendons, bursae, labrum, synovial membranes, and muscles becomes limited. When space becomes limited, friction is sure to take place. With friction, you can guarantee that inflammation and tears are soon to follow.
In the sport of weightlifting, when the scapula deviates from its intended resting place, movement is going to be impaired. In the sport of weightlifting, optimal movement is absolutely required. Powerlifters can get away with bad posture for a bit longer, but they shouldn’t. When I was a powerlifter at the highest of levels, 90% of my fellow athletes had experienced shoulder surgery. The rest were on their way, and the sad part is they could easily avoid this injury by reading this article and applying the information.
I put some of my athletes through a quick biomechanical assessment, and I found the following four malalignments frighteningly common. I am going to explain each of them, tell you how to easily assess, and what to do about each.
Normally it is accompanied by forward head syndrome and internal rotation of the humerus. It’s sometimes called upper cross syndrome because it has a cross-section of weak muscles that are lengthened and a section that is tight from being shortened and compressed. The tight muscles include the pecs, subscapularis, and muscles of the thoracic spine. The weak (lengthened) muscles include rhomboids, lower/mid trapezius, and weak external rotators.
How to assess: look for over development of the thoracic curve, which is normally accompanied by excessive lumbar curving and either no curve of the cervical spine or excessive curve due to the head forward and the athlete excessively extending to see in front of them.
Exercise to strengthen the weakened scapula while encouraging improved posture:
Prone Y Rotations
Soft tissue work:
Peanut Drive the Bus
Foam roll the thoracic spine with scapula protracted
Exercises to strengthen weak muscles:
Band Pull-a-parts and external rotation for the rhomboids and external rotators
Blackburns for the lower/mid trapezius
Face Pulls with external rotation
Exercises to lengthen tight muscles:
Here’s a video that will explain each exercise:
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Normally this comes with kyphosis, but it can exist without being a hunchback. It’s easy to assess as well. You will want to have your athlete turn to the side, so you can view them in the frontal plane (aka from the side). You should be able to hang up a plumb line that perfectly runs though the ears, ac joint, greater trochanter, mid-knee, and the lateral malleolus. If the ears are in front of the ac joint, you have some degree of forward head syndrome. You might not have full-blown kyphosis, but you can rest assured that it’s coming as well.
Weak muscles include:
Deep cervical neck flexors
Deep cervical neck extensors
Mid and lower traps
Sub occipital Muscles
Levator Scapula lacrosse ball
Strengthen and stretch
Wall exercise for forward head syndrome Sub-occipital muscle stretch w deep inner 3 minute hold neck extensor strengthen
Angels against wall
Humerus Internal Rotation
This one is common amongst not only my college athletes but also with my powerlifting brethren. Bench pressing is all internal rotation. If you focus on bench pressing without any regard for external rotators, you can be assured that your humerus will start to be frozen with internal rotation. You can also rest assured that shoulder surgery is inevitable unless you address the issue. This one is easy to assess.
Assessment: simply look at the athlete’s hands and see if they are neutral (palm facing in to the body or facing towards the posterior of the athlete (thumbs turn in). If the palms are facing behind an athlete, that athlete has internal rotation.
Soft Tissue Work:
Lacrosse Ball pecs and subscap
Band work distractions
Baseball pitch stretch against wall (arm externally rotate)
Pec minor against rack w unilateral wall slides
Pull-a-parts w external rotation
Prone Y’s on Bench
Lying DB External Rotation
Anterior Pelvic Tilt
This is very common from the sitting that is so common in society right now. It’s easy to spot because it looks like the person is sticking out their butt and stomach on purpose. However lower cross syndrome is actually the culprit.
Lower lumbar extensors
FORGET OPINIONS ON THE SQUAT. HERE'S THE SCIENCE.
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After combing through the research and interviewing the experts, the result is a guide that will refine your technique and boost your squat in a safe and effective manner.
I hope these exercises help to correct your athletes’ postural alignments. I am using them right now with my guys, and we are noticing daily changes in the positive. Remember, you won’t just be making them better athletes. You will also be affecting their long-term health and wellness. Don’t forget that is your job as well. Their parents trust you for that very thing. Let me know in the comments if you would like any other videos on correcting exercises.
Seriously. That’s the only way he could keep up with the volume of experiments he wanted to do on his lifters. He is on a quest to understand muscle gain at the deepest level – and then to help us all get more jacked.
And what I really appreciate about Kassem is that he can take the science and boil it down to practical action steps that people can implement. But be careful. Listening to this podcast will probably get you excited to head to the gym immediately – so be warned.
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World champion and world-class coach Travis Mash has combined the latest research with his decades of practical experience to bring you an amazing resource on muscle hypertrophy.