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Posts tagged "Move"

Progress vs. Regress

When does an exercise or movement need to be progressed? Regressed? Altered? Or, in some cases, entirely replaced?

First and foremost, the “progression” or “regression” of an exercise is not always a comment or reflection on the skill or strength of the mover. Occasionally this is the case, but more often than not an exercise may not optimally suit the athlete! An example of this is a barbell back squat for an individual with longer legs and a shorter torso. Without going too deep into the biomechanics of this situation we can simply say that the exercise design does benefit the athlete because their limbs do not jive with the requirements of the movement. The good news is, in the category of leg dominant movements, there are many other options for the long legged athlete, which will provide a more than ideal training opportunity!

T-Spine Awareness Season

Ever had difficulty or pain pressing a kettlebell overhead? How about trouble keeping your chest up at the bottom of a squat or the set up of a deadlift? The answer to these and a number of additional dysfunctional movement patterns may in fact lie within your thoracic spine.

Our backs are designed so that form fits function. The upper portion of the spine below the neck - the thoracic spine - encompasses a very important, relatively mobile part of your back. The thoracic spine has slightly smaller vertebrae than your lumbar spine (lower back). This allows for the thoracic (T-spine) to be more mobile, and able to flex bilaterally and extend. Meanwhile, the lumbar spine – with bigger, bulkier vertebrae – is responsible for providing stability. So it is important to develop mobility in the T-spine and establish stability in the lumbar spine.

Automatic vs. Conscious Thought: Stop Overthinking and Trust Yourself!

We talk about mindfulness and deliberate practice quite frequently (and for good reason!). When initially learning a movement pattern or rehabbing from injury, precise and methodical thinking can be necessary. And when refining a skill, it is essential to think through the steps in our process, identify development areas, and consciously address technique flaws to move efficiently, safely, and strongly. Getting better at weightlifting or kettlebell skills or similarly complex physical pursuits are often as cognitively demanding and draining as they are physically. Going through the motions mindlessly will not help you improve, and progress will plateau.