Corrective exercise for Strongmen? at Least Teach Them How To Squat!

My friend Jason Nunn of Nunn's Performance Training and http://nunnstronger.com asked me if I had read the article in the Journal of Strength and Conditioning Research "Comparison of Different Strongman Events: Trunk Muscle Activation and Lumbar Spine Motion, Load and Stiffness" by Stuart McGill, Art McDermott and Chad M.J. Fenwick . My answer was "no" but sounded interesting and would check it out. I did and this post is inspired by my reading as well as some of my teaching.

The rest of this post is continued at http://ericbeard.com/archives/2009/07/the-elite-strongmen-know-how-to-disassociate-squat-and-yes-do-their-corrective-exercise/

Thanks for reading!

Eric Beard
Athletic Performance Enhancement Specialist
Corrective Exercise Specialist
theericbeard.blogspot.com
nasmproateam.blogspot.com
www.ericbeard.com

Corrective Exercise for Hamstring Tightness? YES!! And the #1 thing not to do for most tight hamstrings...

Here are two good videos for clients, parents and friends.

The first is solutions for hamstring tightness and the second...(hint...DO NOT DO THOSE STRETCHES!)..try an integrated approach and corrective exercise! Psoas, hip flexors and calves should be looked at!!!!

...the second is a brief introduction to foam rolling/myofascial release

http://youtube.com/theericbeard

Thanks for reading!

Eric Beard
Athletic Performance Enhancement Specialist
Corrective Exercise Specialist
theericbeard.blogspot.com
http://www.ericbeard.com/

How to Spot Tightness in the Adductor Magnus

Did you see my video about spotting tightness in the adductor magnus?

Internal hip rotation is extremely important during functional movements like; squatting, walking, lunging and running. When the hip does not rotate internally like it should, there can be increased strain on the sacro-illiac joint and even cause low back tightness. If left unchecked, an overactive adductor magnus can cause tightness in the hip capsule and further restrict motion at the hip causing stress to the knee (especially in closed chain positions). Not good!

I will add more on my site http://ericbeard.com on this topic ...I am in the process of switching over all of my new entries to that site once i work out a few small bugs. My library of blogs is on there now. So if you want to peruse any of the 125 plus entries for FREE just visit http://ericbeard.com and use the search function to look up a topic.

Here is the video about spotting adductor magnus tightness...

http://youtube.com/theericbeard

Thanks for watching!

Eric Beard
Athletic Performance Enhancement Specialist
Corrective Exercise Specialist
http://theericbeard.blogspot.com
http://nasmproateam.blogspot.com
http://ericbeard.com
http://twitter.com/ericbeard
http://youtube.com/ericbeard

Glute Medius Activation for Corrective Exercise

Hi guys and gals!

I have moved all of my content to http://ericbeard.com so if you are looking for any of the

archived entries, please visit ericbeard.com

I will have the story that goes with this video there...and I think the video works better without my head...how about you?



Thanks for watching!

Eric Beard
Athletic Performance Enhancement Specialist
Corrective Exercise Specialist
theericbeard.blogspot.com
http://ericbeard.com

Correct Breathing Patterns During Exercise

To breathe or not to breathe, that is the question!

Actually the question is "when" to breathe or "how" to breathe. The standard recommendation is to inhale during the eccentric phase (EP) of the repetition and exhale during the concentric phase (CP) of the repetition. Not bad general advice, but when you are working with a beginner just getting them to inhale and exhale during strength training is a victory, period.

Making sure that one does not hold their breath, especially during maximal lifts, is critical. There may be some benefits to inhaling during the eccentric phase (EP) of a repetition and exhaling during the concentric phase (CP) during strength training, but I believe you have to address this before you put a weight in some one's hand.

I often times begin with a "breathing test" to assess function of inspiration and expiration.



Short 1 minute 32 second video of a breathing test here...


(WOW! What a goofy still shot! lol)

I teach clients the importance of proper breathing patterns (more on this another time but activation of deep intrinsic stabilizers and relaxation of global musculature) and the drawing in maneuver.

NOT THE VACUUM POSE!



You can get fancy with alternating nostril breathing techniques and such..

..which is great, it just depends how thorough you want to be.

Just enough to get this to happen...


...and get these working together



Negative impact of not breathing? Well, yes, death...



...but increased arterial pressure (good old valsalva!) is a significant concern among the general fitness client and even amongst elite level power lifters and Olympic weightlifters performing max efforts lifts. So breathing consistently and comfortably are hugely important but the inhale on the EP and exhale on the CP may actually provide a better mechanical platform for us to produce force from and keep our spine and accessory structures (from discs to ribs).*for more on this see Chaitow and McConnell below...

We know that if we do not provide the necessary oxygen to working muscles, their performance will suffer. We also know that specific muscles can be conditioned...or deconditioned...so a deconditioned diaphragm may rob oxygen (Robin Hood Effect) from the larger muscles during athletic activity and negatively impact performance.

Breathing can be complicated when you peel back the layers.

I learned about four different types of breathing from Scott Sonnan
1) Normal volume(clavicular)-talking volume
2) Complementary volume (intercostal)-medium intensity exercise breathing
3) Supplementary volume (diaphragmatic)-high intensity level exhales
4) Residual (reserve)-which we have unless a lung is punctured or we expire

So..learn to breathe, learn to breathe while activating the core stabilizers and then learn to inhale during he Eccentric Phase and exhale during the Concentric Phase.

For some more reading on breathing...

By Leon Chaitow from Massage and Body Work Magazine. Click the link below

http://leonchaitow.com/PDFs/UnderstandingBreathing_MNB_JJ_07.pdf

More from Chaitow on breathing and back pain

http://leonchaitow.com/PDFs/pdfBackPainAndBreathing.pdf

Alison K McConnell, BSc, MSc, PhD, FACSM has a great piece on breathing and performance if you want to sink your teeth into something.

http://www.concept2.co.uk/training/breathing.php

Harms et al's work "Effects of Respiratory Work on Exercise Performance" is worth the once over as well.

There are many other experts to read to deepen your understanding of a complex but seemingly simple subject, but I hope this helps!

Thanks for reading and watching!

Eric Beard
Athletic Performance Enhancement Specialist
Corrective Exercise Specialist
theericbeard.blogspot.com
www.ericbeard.com