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Category: Coaching (Page 1 of 9)

Getting Good Technique Out of Ex-Athletes and Crossfitters

If you’ve followed me for… pretty much any length of time, you know that I tend to prioritize quality movement before most other things. That’s why I’ve been releasing one video a day on various exercises for the last 239 days and counting.

So I care about good technique. It’s not always the answer, but biomechanics is interesting to me.

Some clients, though, come in with blatant disregard for technique. This is commonly the recovering Crossfitter or college athlete. They don’t feel like they’ve done a workout unless they’re lying in a puddle of sweat by the end of it. They might do 2 hour workouts for fun. They’re usually addicted to the burn.

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How do you know if you reach the “right way”?

I’m looking for a flush scapula on the rib cage. If I see it coming off of the rib cage in any area, then I want to fix it. The only other situation where this doesn’t work is when someone is substituting scapular elevation for protraction.

Scapular winging is likely when the rib cage is wide. When you look down on it from above, it looks more like a rectangle and less like a circle. This makes it difficult for the scaps to swing around because they have to make a sharp turn.

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Don’t Brace on Every Deadlift

Online-educated lifters overutilize bracing.

The demands of a heavy deadlift are different than a high rep deadlift. If you brace every rep on a set of 12, it’s going to take you a minute and a half to finish the set. Plus, you’re spiking your blood pressure more than you need to.

A way to think about it: use as much as you need. Don’t lift 45lbs like it’s 405lbs.

Here are a few videos where I talk through more of the differences.

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