Plan → persist → progress

Lifting Talk on YouTube

Fix your lifts one day at a time

Tag: technique (Page 2 of 2)

What to Do When Your Knee Hurts While Deadlifting

tl;dr
Knees hurt sometimes. It’s okay. Try to improve your form (details below). If that doesn’t work, try a different exercise like split squats, step ups, or lunges.

Table of Contents

  1. Introduction
  2. Medical Disclaimer
  3. Why Does Your Knee Hurt?
    1. What is knee pain?
    2. What is the deadlift?
    3. Analyzing your deadlift
      1. View your deadlift from the side
        1. Round back
        2. Arched back
        3. Balanced feet
      2. View your deadlift from behind
        1. Knee caved in
        2. Knee splayed out
        3. Hip shift
  4. Fixing Your Deadlift
    1. Fix knee alignment
      1. Feet stay flat
      2. Hip-knee-ankle inline
    2. Fix hips shifting
      1. Hips twisting
      2. Side shifting
    3. Start from scratch
  5. Modify the Plan
    1. Why are you deadlifting?
    2. Try single leg exercise
    3. Switch up your workouts
  6. Stress Management
    1. What is stress?
    2. Sleep
    3. Nutrition
    4. Mental health
  7. Hire a professional
  8. Summary

Introduction

Sometimes our bodies don’t hold up as well as we wish they would.

Even just last night I went for a walk and limped the last half of it because of my knee. And I’m 28 years old! (at the time of writing this)

Why is pain such a pain?

Due to my own creaky joints, I tend to specialize in training people with aches and pains. When it comes to helping my clients, fixing poor technique is always first on my mind. Bad exercise form can stress your body in ways that your mind does NOT appreciate.

Continue reading

Coaching Tips for the Single Leg Romanian Deadlift

The single leg Romanian deadlift is one of my favorite exercises to program. My clients know to expect to see it in their programs.

One of my clients was having some trouble performing it a few weeks ago. I broke it down for him and thought the explanation might be able to help some people out there.

Everything following is part of the email I sent him which breaks down my thought process and gives specific cues to address his technique on this exercise.

Continue reading

The Art of Coaching: The Push Up Edition

I shot this video a while back and have sat on sharing it because the exercise technique outcome isn’t great. I think, however, this video shows a good example of coaching on the fly.

  1. Watch the subject perform the exercise and identify what is wrong.
  2. Try to think of a cue that will fix everything. If not, fix the issue that will give you the greatest progress.
  3. When that doesn’t work, try something else. For example, you can show them what is happening, or, as I did in the video, grab them and put them in the right position.

So why does his back still look so stiff at the end?

Well, Ben has been working out for a long time. During his years in the gym, he has heavily cemented his push up pattern (the one you see in the video) over this time.

Maybe I could have made it look perfect, but at what cost? Providing too many cues ensures that no long-term progress is made and puts the client in a stressed out psychological state. They’re either frustrated with you, the trainer, for not being able to help them, or they’re frustrated with themselves for not being able to do what you are asking them.

In my experience, I won’t fix Ben in one day. He has too much neurological stiffness to overcome. He’s quite coachable, but he’ll still be resistant to adopting a new pattern.

What I can do, however, is remind him every time he does his push ups to finish with his arms long like they’re reaching through the ground. I could also have him bring his sternum to his spine, as I tried in the video. Or I could try a million other cues.

Then, I’ll probably notice his “reach” is actually just a crunching motion around the level of the 8th thoracic vertebra, T8. That’s that rounded hump in his back that I mention in the video. You’ll notice that the angle here increases after I cue him. He doesn’t want to turn on his serratus anterior muscles to give him the reaching motion, so he makes his arms longer by crunching them forward.

So then, I have to fix the damage from my previous cue. “Try to stay long through here like a board or piece of wood.” The problem is that it’s really difficult to get someone to differentiate levels of the spine like that. Maybe I get out a PVC pipe and put it on his back to help me. Maybe I give him a different exercise. Maybe I leave it alone and see if it gets better next time.

I will remind him every day I see him, and eventually his brain will learn the new pattern. My cues will change in the time being because there may be a better one for him next week. I’m not necessarily striving for perfect form, just better form.

I know all of this might seem like random babble, but the art of coaching is honing in your thought process and sprinkling in creativity. I’m just trying to give you an example.

Newer posts »

© 2020 LanceGoyke.com

Theme by Anders NorenUp ↑

[wpforms id="1948"]
<div class="wpforms-container wpforms-container-full wpforms-form-abandonment" id="wpforms-1948"><form id="wpforms-form-1948" class="wpforms-validate wpforms-form" data-formid="1948" method="post" enctype="multipart/form-data" action="/tag/technique/page/2"><noscript class="wpforms-error-noscript">Please enable JavaScript in your browser to complete this form.</noscript><div class="wpforms-field-container"><div id="wpforms-1948-field_0-container" class="wpforms-field wpforms-field-name" data-field-id="0"><label class="wpforms-field-label" for="wpforms-1948-field_0">Name <span class="wpforms-required-label">*</span></label><div class="wpforms-field-row wpforms-field-medium"><div class="wpforms-field-row-block wpforms-first wpforms-one-half"><input type="text" id="wpforms-1948-field_0" class="wpforms-field-name-first wpforms-field-required" name="wpforms[fields][0][first]" required><label for="wpforms-1948-field_0" class="wpforms-field-sublabel after ">First</label></div><div class="wpforms-field-row-block wpforms-one-half"><input type="text" id="wpforms-1948-field_0-last" class="wpforms-field-name-last wpforms-field-required" name="wpforms[fields][0][last]" required><label for="wpforms-1948-field_0-last" class="wpforms-field-sublabel after ">Last</label></div></div></div><div id="wpforms-1948-field_1-container" class="wpforms-field wpforms-field-email" data-field-id="1"><label class="wpforms-field-label" for="wpforms-1948-field_1">Email <span class="wpforms-required-label">*</span></label><input type="email" id="wpforms-1948-field_1" class="wpforms-field-medium wpforms-field-required" name="wpforms[fields][1]" required></div><div id="wpforms-1948-field_3-container" class="wpforms-field wpforms-field-radio wpforms-conditional-trigger" data-field-id="3"><label class="wpforms-field-label" for="wpforms-1948-field_3">What kind of help do you need? <span class="wpforms-required-label">*</span></label><ul id="wpforms-1948-field_3" class="wpforms-field-required"><li class="choice-1 depth-1"><input type="radio" id="wpforms-1948-field_3_1" name="wpforms[fields][3]" value="I need a brand new website" required ><label class="wpforms-field-label-inline" for="wpforms-1948-field_3_1">I need a brand new website</label></li><li class="choice-2 depth-1"><input type="radio" id="wpforms-1948-field_3_2" name="wpforms[fields][3]" value="I already have a website and need you to run it" required ><label class="wpforms-field-label-inline" for="wpforms-1948-field_3_2">I already have a website and need you to run it</label></li><li class="choice-4 depth-1"><input type="radio" id="wpforms-1948-field_3_4" name="wpforms[fields][3]" value="I already have a website and someone to run it, but I want you to start running it" required ><label class="wpforms-field-label-inline" for="wpforms-1948-field_3_4">I already have a website and someone to run it, but I want you to start running it</label></li></ul></div><div id="wpforms-1948-field_6-container" class="wpforms-field wpforms-field-url wpforms-conditional-field wpforms-conditional-show" data-field-id="6" style="display:none;"><label class="wpforms-field-label" for="wpforms-1948-field_6">What&#039;s the URL of your website?</label><input type="url" id="wpforms-1948-field_6" class="wpforms-field-medium" name="wpforms[fields][6]" ></div><div id="wpforms-1948-field_2-container" class="wpforms-field wpforms-field-textarea" data-field-id="2"><label class="wpforms-field-label" for="wpforms-1948-field_2">Describe the vision you have for your website: <span class="wpforms-required-label">*</span></label><textarea id="wpforms-1948-field_2" class="wpforms-field-medium wpforms-field-required" name="wpforms[fields][2]" required></textarea><div class="wpforms-field-description">Why do you need this website? What is the single most important goal of the site? Do you want this to supplement a physical location? Or is this more of an online-only project? Do you have a compelling offer for new customers? Do you have testimonials to show people? Do you have pictures you can use without violating copyright? Do you have someone to write compelling sales text? I can help you work through these questions if we do end up working together.</div></div></div><div class="wpforms-field wpforms-field-hp"><label for="wpforms-1948-field-hp" class="wpforms-field-label">Name</label><input type="text" name="wpforms[hp]" id="wpforms-1948-field-hp" class="wpforms-field-medium"></div><div class="wpforms-submit-container" ><input type="hidden" name="wpforms[id]" value="1948"><input type="hidden" name="wpforms[author]" value="1"><button type="submit" name="wpforms[submit]" class="wpforms-submit " id="wpforms-submit-1948" value="wpforms-submit" aria-live="assertive" data-alt-text="Sending..." data-submit-text="Submit My Application">Submit My Application</button></div></form></div> <!-- .wpforms-container -->