L.I.F.T.

Chris at Conditioning Research posted a great entry about the different benefits of squatting and deadlifting.

What really caught my attention was this quote from Matt Metzgar, taken from a post on his blog:

“Toddlers squat constantly, but it is all “mobility” work. The squats are done for the purposes of movement, not for the purposes of lifting a weight. If a toddler wants to lift a weight, they shift into a deadlift position.”

we all used to do it...what happened?!

The Back Squat

As far as squatting goes, there are a ton of squatting types/forms.  What the authors above are talking about is a natural full-squat position, similar to the resting/seated position used by most people in most “undeveloped” countries:

many still do...

The exercise called “the back squat” involves placing a bar across your upper back, and squatting with it.  As the authors mention (and Mike Boyle harps on), this can cause injury if proper form isn’t maintained – that is, if you progress too fast in weight.

The body is only as strong as its weakest link, and, in most “modern” people the lower back is a very weak link.  When you put that weight on your shoulders, and squat down, if your mobility sucks, you bend forward, and all of that weight goes to your weak link.

Then the weak link breaks.

The “back squat” though, is called the “back squat” not just because you put the weight on your back, but because it is a back exercise.  The back squat, traditionally, was thought of more as a strengthener of the back than of the legs.  The deadlift, as the authors above mention as well, was traditionally a leg exercise – though not even the “predominant” leg exercise…that was the “front squat.”

The Front Squat

The front squat involves supporting a bar across the front of your shoulders, and squatting with the weight held there.

The front squat usually allows for a much greater range of motion than the back squat, because the weight is ahead of the individual.  It also uses the quadriceps much more than the back squat, and can take a lot of the loading off of the lower back, as the back is necessarily kept in a more upright position (to avoid falling over).

This is the squat used in Olympic lifting, where lifters frequently achieve weights in excess of 3 or 4 times their bodyweight.  And it uses the “full squat” (“mobility”) position.

The Deadlift

The deadlift was called “The Health Lift” by most writers before 1970.  It was considered the single best lift for achieving total body strength.  I think it still is.

However, the deadlift has its own problems, which are, or can be, very similar to those encountered in the back squat.

If form is sacrificed in the traditional deadlift, and the lumbar spine rounds, the load, again, is transferred to that spot, and the weakest link goes.

The Goal – Maximal Strength within Proper Technique

The problem with all of these discussions is that they try to make a claim that one exercise is “better” than another.  That “better” can mean “builds more strength,” or “is less dangerous,” or “has a higher functional carryover.”

But there is no absolute truth…except, maybe, this:

If you do any exercise with proper technique, to the current limit at which you can sustain proper technique, and progress as you are able, you will be fine.

No exercise is “better” than any other.  They’re all good.  They all have their time and place.

The problem happens when people try to rush things, and sacrifice technique for “success.”

Sacrificing technique for success = failure.

Write that on your whiteboard.

My friend JR Atwood posted a great TED talk by Liz Coleman, regarding the nature of education in our day and age.

I’m more concerned with something more foundational – the use of common sense.

My father is in the hospital. He’s been in before – most seriously, when he underwent emergency surgery to replace his aorta with a gortex tube, four years ago.

He’s been having some issues, and went back in recently. The doctors have him on so many medications, it’s hard to tell what’s causing what.

And that’s my problem.

The doctors have no faith in the human body to heal itself.

In days of old, before “internal medicine” (which is anything but “internal” – consisting as it does, mostly of “external” items leveraged against the internal state), the body was regarded as a delicate and powerful system. To attain health, one usually only needed to do things (or do fewer things) to return that system to balance…

Called “homeostasis” – the balance of activity within the body.

What’s Up, Doc?

Where did the faith go?  Where is the faith in the human body to heal itself?  Only in “alternative” medicines?  Even there, many alternative practitioners have taken on the cultural values of US culture, and peddle pills and external “cures.”

Doctoring the Evidence

Another faith disappeared around the same time as the faith in the human body – faith in the healing power of the Earth.  I don’t want to get too crazy with this (you’ll be calling  me a “hippie” in a minute if I’m not careful, boxing me in), but the point is salient.

As the values of “science” (the “expertism” that Liz Coleman mentions in her talk) overtook common sense, it killed any other thought process or options.

When society realized that this expertise-value could be used to sell more products, it took the reins.  As people have become more and more inculcated in the idea of “the expert,” other options disappear.

And so does common sense.

Doctor My Doctor

Now we’ve reached  a point where it has become commonsense to refer to “experts” for our opinions – for our common sense.

My father lies in a hospital bed tonight.  The doctors have not healed him at all.  They can’t figure out what’s wrong.  Because they’re incapable of asking questions.

The foundational of all common sense is found in a single question:

Why?

It’s that time of year…or slightly past it!  Time to make resolutions.

I used not to be one of those people who made resolutions.  I wasn’t very goal-oriented.  I was more interested in focusing on the moment.

But sacrificing long-term planning for the moment, I came to find, is as misguided as losing your now-focus for lots of pie-in-the-sky long-term plans.  Both, in equal measure, lead to the best results.

With that said, I’d like to say this – whatever your specific goals for 2010, have the general goal of getting in shape.  And, as far as that’s concerned, do anything!

Don’t lose your “now-focus” for long-term planning about what you want to do fitness-wise.

Here are a few ideas that might help – my review of the “best fitness stuff” of 2009.

Exuberant Animal

Jump for Joy!

While my career with Exuberant Animal and play-based fitness started in 2008 at the first EA conference, I wasn’t certified as an EA trainer till 2009, and didn’t start my foot camp till last summer.

I highly recommend any of Frank Forencich’s books, and incorporating play into your exercise routine and your life. If you want ideas for how to do this, go to any local playground and watch what the kids are doing. Better yet, join them! Alternatively, for you readers out there, you can go to the EA games page.

Vibram FiveFingers

I was introduced to the concept of “minimalist footwear” and barefoot training this year, first, by Barefoot Ted McDonald.  Then, through Chris McDougall’s great book “Born to Run” (which is later on the list).

The FiveFinger shoes offer a fantastic new way to train, with a barefoot feel.  I highly recommend these to anyone.  Ease into their use.  If you haven’t been  barefoot much in the past few years, start off by wearing them for short walks, or during your regular workout, and then going back to your normal footwear.

Injinji Toe-Socks

Monkey Socks, Anyone?

Also, I highly recommend buying the Injini socks.  My first pair of Vibrams got a little stinky (which is why I recommend the KSO’s over the Flow model).  My second pair I ordered with about four pair of Injini toe-socks.  So far so good!

The only thing about the toe-socks is, they don’t keep your feet very warm.  So, if you’re in a cold climate, you might put off till later in the springtime to try these first two suggestions out – unless you’re an indoor exerciser.

Chris McDougall’s Book – Born to Run

Great Book!

While it isn’t necessarily a piece of “fitness equipment,” everyone I’ve known who has read this book has been so inspired by it that they’ve at least tried barefoot walks (if not runs, or workouts in Vibrams).  I highly recommend this book!

Joe DeFranco’s Built Like a Badass Program

Meatheads Unite!

I’ve written about this program several times in the past couple of months.  It is far and away the best “cookie-cutter” weight training program I’ve ever seen or used.  If you’re a moderately-experienced weight trainer, buy the program and use it this year.

Kettlebells

Cannonballs with Handles

I had never been a big fan of kettlebells or kettlebell training till I used them for my Highland Games training this year.  Now, I’m a firm believer in the efficacy of this training tool.

While the kettlebells are “just another tool in the toolbox,” or “just another type of load,” they offer such a diverse array of possibilities that few other “stand alone” tools can compare in the diversity of movement (except maybe one, which I’ll be unveiling in another week or so!!).

If you’re interested in kettlebells, find a good instructor to work with.  Someone who is RKC, AKC, Steve Maxwell, or Steve Cotter certified will be able to get you started with great technique, and a kettlebell weight and program that are appropriate for your body.

Is that it?!

Bare-bones and Barefoot

Unless you can make it up to Whidbey Island, WA, to train with the Barefoot Sensei…yeah, that’s it!  I’m not reviewing every exercise program or technique I’ve ever used here, just the ones I found especially good from 2009. If you want other ideas, recommendations, or sources, drop me a line. I’m more than happy to help!

Have fun everyone!!!

Just wanted to say happy holidays to everyone who reads this blog!

Have a great time, wherever you are!

Dr. Peter Gray’s blog, “Freedom to Learn,” is a fantastic collection of thoughts, ideas, and great references regarding development, play, learning, and the effects of social structures on all of those.

I highly recommend it!

Not enough time right now to provide a full discussion of these, but here are a couple of interesting stories you should check out:

The history of national fitness efforts in this country:

http://www2.journalnow.com/content/2009/nov/29/president-takes-the-lead-in-encouraging-physical-f/

When people feel incapable, they escalate situations more quickly:

http://www.oregonlive.com/news/oregonian/steve_duin/index.ssf/2009/12/beating_the_police_force_into.html

Enjoy

Not sure if I’ve said this before, but it’s a good idea to take it easy when doing new things.

Kids will “go for broke” a lot of times, but because they’re so small, and still so resilient, the injuries that result from that exuberance are usually relatively minor (scratched knees), and heal relatively quickly.

The bigger and older you get, the harder it is.

I want to relate this to the barefooting experience, but first, a personal anecdote:

Back in 2001, when I was just starting out as a trainer, I decided it was a great time to try skateboarding.  That was when I was 28, and weighed a good 200-210 pounds.

I bought all the gear, and started going to the skate park regularly.  I also started to appreciate ice.

When a little kid falls, they fall from a distance of one, or maybe two feet.  When I was falling, it was from a distance of three or so feet (as the skateboard shot out from under my feet).

What’s the difference?  Well, a 90k (roughly 200lbs) mass falling from a height of 1 meter (roughly three feet), will have an impact force of 17640 Newtons.  A 23k (roughly 50 pound) kid, falling from a height of .6m (roughly 2 feet), will have an impact force of 1352 Newtons.

I’m hitting the ground with a magnitude greater force than that kid is!

And that hurts.

Probably could’ve spent some more time getting familiar with the board.  Acquainting myself with standing on it on a carpet for a couple of weeks.  Progressing to using it in a parking lot or someplace very flat, but not very fast.  I maybe could’ve spent a few weeks or months in that environment, before moving into the very fast environment of the skate park.

But that’s not what I did!

Barefooters (or anyone doing something new) will experience similar problems in this regard, and it will pay huge dividends to think about this before you start your new exercise program or routine, rather than contemplating it from the recovery room later.

I’ve said it before, but it bears repeating.  If you’ve been predominantly shoe-bound most of your life, your foot and leg musculature are most likely not ready for a full-on barefoot (or Vibram FiveFinger) onslaught.

Keep your shoes!

Cycle the new activity in to your normal routine.  Do it in small doses at first.  Gradually build up your activity in that new pattern.  And by gradually, I mean, consider how long you’ve not been doing that activity.  Give yourself at least an equal number of years to be perfectly comfortable in the new activity.

This relates to weight-loss as well.  I have people ask me how long it will take them to lose a certain amount of weight.  My immediate response always is – How long did it take you to put that weight on, and how long have you been maintaining that weight?  Once they answer, they’ve answered their own question.

Plan on it taking you just as long to take off weight as you’ve been carrying it around with you.

While it’s possible to lose weight very quickly, such fast change is rarely permanent.  Your body adjusts its levels of (internal or external) activity to the ongoing demand it experiences.

This is like habit.  You have to form a new pattern of activity for your body to adjust to.  And then you have to maintain that pattern…

Anyway, the point is this – Take it easy.  Take it slow.  Take your time.  Pay attention to the process.  Feel the things happening in the moment.  Don’t rush by them.  Then you’ll be able to appreciate the end-result that much more.

Just read Lynn Margulis’ book “Symbiotic Planet.”

a book cover

After reading my blog posts about the Human Ecosystem, my footcamp playmate loaned the book to me.

It’s really good.

The book is based on Dr. Margulis’ research around the origin of life from the combining of bacteria into larger and larger organisms (symbiosis).

The strengths of this book are in Dr. Margulis’ firsthand (and pioneering) experience in the subject matter, and the incredible depth of knowledge she has in the field.  The book is also very very short (around 150 pages, I think), which I like a lot.  Sum it up!

The only negative aspect of this book is Dr. Margulis’ constant self-referencing.  While I understand that she developed the serial endosymbiotic theory (SET) (for a paper on that, click here), it’s not necessary to constantly refer to oneself throughout a text.

Other than that, great read, very informative and enlightening.  Check it out!

DeKalb County, in Atlanta, GA, has mandated recess for k-5 students.

It’s definitely a step in the right direction!  Hopefully this can be extended in duration and scope, from 15 minutes, and 5th grade, up to an hour and all the way through high school.

Keep your fingers crossed.  If you’re in Atlanta, sign the petition!

Everyone who comes to see me, who comes to train with me, wants me to record numbers.

They want to record their weight.  Their bodyfat level.  Their heart rate.  Their VO2max.

They want me to record the weights they use.  The number of repetitions.  Their speed.

And that’s fine.  I’m happy to oblige.

But I’m not always happy with what lies beneath those requests.

When I’m unhappy about it, it’s because my clients are looking only at their numbers.  They’re succumbing to the externally-focused drive of our culture.  They’re looking at magazine cover-models, movie stars, their neighbors and friends, or anything other than their own bodies.

It’s fine to track your progress with different measures.  However, the primary concern of anyone engaging in an exercise program should be to become more who they are.  To be more in their own body – to learn how to move, to build strength, and to feel the full measure of that strength-in-movement within.

When a month has gone by, and the weight on the scale has gone up, it’s usually because relatively heavier muscle is replacing relatively lighter fat in the body.

But the externally-focused individual just sees the higher number.  And that blocks them from feeling themselves what the effects of the exercise have been.  Do you feel thinner, more fit, happier?  Do your clothes fit more loosely (or more tightly, in new areas, like the shoulders and thighs, perhaps)?

The other thing that happens is that people become fixated on strength goals.  “I want to bench press 315.”  Ok, great.  What happens when you plateau at 285 for a few weeks?

The externally-driven person will tend to want to push past this plateau, instead of allowing what the body actually needs at this point – more time.

There are many methods for getting past plateau’s – focusing on the eccentric (lengthening) portion of the movement, doing partial reps, overspeed/power work, etc.

But usually, what the body needs when it hits a plateau (that is, if you’re still applying the same level of mental intensity to your lifting), is some time to accommodate to that load.  The plateau is your body speaking to you.  It’s saying “give me eight or ten weeks at this load,” “play with this weight for a while,” or even “back off.”

If all you can hear in your head is a number (315), you won’t be able to hear that voice, telling you what you really need to be doing.

This tendency is cultural.  We put the Type A personality on a pedestal in this country.  To our own detriment.  It is also a choice.  You do not have to push things all of the time.  You can choose to slow down and listen.

However, that’s extremely difficult, because everything around you says you should push.

The tendency for people to constantly quote scientific research to support their claims, and the equally damaging tendency to believe people who do that, is another example of this external-focus.

Science is based on the law of averages.  It is not concerned with the individual.  And you are an individual.   You are not an average.  Nor are you average.

First, listen to yourself.