Guest Post: Anterior Humeral Glide
Ryan Wood has been given the green light to go hog-wild on a post for this week. Below is what he came up with... be warned, it's good - real good. Ryan may just find himself a regular weekly contributor soon: I’ve noticed a growing trend amongst gym goers that is possibly more annoying to look at than guys wearing skinny jeans. That trend is what’s called Anterior Humeral Glide (AHG). AHG, for simplicity’s sake, is the excessive forward glide of the humeral head during a wide variety of exercises but especially during vertical and horizontal pulls. You can see the problem clearly on exercises like a double or single arm horizontal row. Below is a video of a double arm band row performed incorrectly with AHG present.
Incorrect Row with AHG. Notice the head of the humerus moving anteriorly. This is due to an inability to properly retract the scapulae.
There are a number of problems as to why AHG during an exercise is not a good thing, but the two biggest ones are: 1. You’re flat out going to tear up your shoulder over time; welcome to impingement city. 2. You are in no way, shape, or form getting any benefit out of the exercise. The whole point in doing a row variation is to strengthen the upper back, most notably the scapular retractors (rhomboids and mid/lower trapezius) which you totally miss when you fail to properly perform the exercise.
So how do we address the problem in order to help out the athlete/client? First, check out the video below to see what a correct row looks like without AHG present. Correct Row with Proper Form. Notice in the performance of the row that the head of my humerus does not glide forward. The retraction of the scapulae causes the humerus to align correctly.
Believe it or not some individuals just might not be ready for an actual row; they need a progression. If you find yourself faced with an athlete in this situation, it would be wise to fill their program with exercises that focus solely on the scapular retractors. This will force them to be aware of how to use them effectively. You can saturate their program with this work early on in the session or hammer the movements in their warm-ups… either way, just keep in mind that for someone who has difficulty with scapular retraction, this is hard work! So, let them be fresh and able to concentrate while they work on the form (just like you would make sure an advanced athlete performs the compound lifts at the beginning of a session). Three exercises that can be used to teach scapular retraction:Banded Scapular Retraction
Prone I’s
Band Pullaparts
Coaching cues are a must when a row (or any exercise, really) is involved. If the athlete is not coached in the right way they can not be expected to perform the movement correctly. Here a few coaching cues to ensure retraction.
• Place your finger between the scapulae and tell them to pinch your finger
• Have them imagine pinching a pencil in between the shoulder blade as they retract
• A favorite of Coach Romo’s is to ask them how they would walk on the beach, and then proceed to tell them to stick their chest out!
• The best one of all in my opinion is for you to physical direct their humerus back as they are doing a retraction exercise or a row. Over time they will become aware of what it feels like to retract their scapulae
An exercise is only useful if performed correctly. Retract away my friends!
Fall sport athletes, consider this!
If you’re in the midst of grinding through the back third of a fall sport season, the following provides some quick ideas about how you can hasten and improve your rate/quality of recovery between competitions…and generally just stay healthy! -Don’t forget to eat
You must make eating a priority. I remember teammates losing 10-15lbs throughout a competitive season. Coincidence that these same guys were the one’s always nursing something in the training room? They blamed travel, lack of quality food on the road, etc. for their dramatic weight loss. Yes, while these variables did make finding the time for frequent-quality feedings more difficult, it’s certainly possible if you make eating a priority.
I used to pack “road coolers.” I’d stuff that sucker full of fruit, veggies, trail mixes and sandwich accoutrement. Safe to say my processed and fast food consumption was significantly less, meal frequency much more regular, and weight fluctuation less drastic, as compared to my peers.
-Sleep
Becoming regimented with your sleep is also extremely important. It’s important that you try to hit the sack at the same time every night, while shooting for 7-9 hours of uninterrupted sleep. This too was challenging as Madden wars or Poker hands (not for money of course…settle down) sometimes impeded on my desired hour of retirement. For me, melatonin, sleep mask, and a quality set of ear plugs always did the trick.
High-school guys and gals, you have no excuse for this one.
-Soft tissue work
Whether it’s self-inflicted (foam rolling), or delivered manual by a therapist (you can’t beat this), you got to find time to address tissue quality. Restrictions within the musculature will severely impede proper blood flow (and subsequent delivery of nutrients), and also prohibit proper movement patterns. A little bit of preventative maintenance in this area will go a long way, trust me.
-Low intensity cardio/mobility/activation drills
All of these can be accomplished in the same 20 minute session. Blending these components will not only aid in flushing toxins and delivering new nutrient rich blood, but will also help ward off mechanical asymmetries that can crop-up from overuse and the repetitive nature of sport.
It’s important not to overreach during these sessions, as the intent is to aid in recovery, not cause greater disruption. A perfect session might include various sled pulls, crawling variations, hip flexor and thoracic mobility drills, and some glute activation.
Hope this helps…
Chris
Physical Presence Speaks Volumes
Basketball season is upon me once again. As I walked into the Patriot Center last Sunday at 5pm (read that again… SUNDAY at 5PM) for our first team practice, I sighed to myself as I noted this is where I will be spending enormous chunks of my days for the next seven months. Don’t get me wrong, I thoroughly enjoy working with this team and staff… but, it does mean I will often end up working 7 days per week for weeks and weeks at a time. Right about now, it may have dawned on you that I’m not a basketball coach, so what do I do at these practices that result in 7 day workweeks, you may be wondering. My role during practice is to conduct the team warm-up (which I previously wrote about here), monitor practice volume and intensity (this is a topic I will post on next week as it is critically important for strength coaches to write effective and complimentary programs), watch practice to see where our team has room for improvement (speed, strength in certain planes of movement, conditioning, etc.), and simply to show support for the team which results in a tight bond between myself and the players and coaching staff.
That last part is the one I want to focus on for this post: one’s physical presence demonstrates support for both the team and coaching staff that will eventually manifest itself into an excellent working relationship between all parties. Clearly this can be applied well beyond college athletics and is the backbone to why you show up for your child’s recitals and various events. Taking it a step further this is a great example of how you can show support for a spouse of coworker. Simply by being present.
Over the last three seasons I have been able to keep a constant pulse on the team and the long-term result is that this year I have put the strongest, fastest, and most well conditioned team on the court (up to this season, at least). This has come from small, but critical, insights to the game I’ve garnered ONLY from hanging around.
What can you learn today by “zipping your lip” and simply listening and watching?
Would you have considered this?
I was asked today by the GA at the university I work at why I haven’t backed squatted the baseball or softball teams since they’ve been under my watch. My feelings are as follows: When you do the cost to benefit ratio of the movement (back squat), as any strength coach should do when programming, in my opinion there just isn’t enough benefit to outweigh the potential risk or cost I could potentially incur by selecting it. Understand that properly positioning the hands during a back squat requires a significant amount of shoulder external rotation (especially with close grips), and abduction of the humerus (especially with wide grips). Because either positioning pose a unique risk to the shoulder, the first anterior instability and the latter cranky rotator cuffs and biceps, I’m not about to roll the dice. Also consider that most overhead athletes possess some degree of labral damage, are at a higher risk for impingement, and possess less than stellar scapular upward rotation and thoracic mobility, and you’d have to be feeling pretty sassy to program the back squat. Note that I am working diligently to improve their structural shortcomings because I do intend for them to back squat at some point in their yearly preparation as, in my opinion, the back squat is king when trying to develop strong, powerful badunka-dunks and pork chords.
I think it’s important for those reading this post, whether you’re a young strength coach, or parent shopping around for the best training facility to send you’re little leaguer, to take note that there really is no such thing as an “insignificant detail” when attempting to develop the safest, most effective training program possible.
That's a picture of me hitting the pill a long way...or maybe I swang through it...at least I looked good...
Chris
How Low Should You Squat?
I was hanging out with some good friends of mine over the weekend, and one of them asked me about a hip issue he was experiencing while squatting. Apparently, there was a "clicking/rubbing sensation" in his inner groin while at the bottom of his squat. I asked him to show me when this occurred (i.e. at what point in his squat), and he demoed by showing me that it was when he reached a couple inches below parallel. Now, I did give him some thoughts/suggestions re: the rubbing sensation, but that isn"t the point of this post. However, the entire conversation got me thinking about the whole debate of whether or not one should squat below parallel (for the record, "parallel," in this case means that the top of your thigh at the HIP crease is below parallel) and that"s what I"d like to briefly touch on.
Should you squat below parallel? The answer is: It depends. (Surprising, huh?)
The cliff notes version is that yes in a perfect world everyone would be back squatting "to depth," but the fact of the matter is that not everyone is ready to safely do this yet. I feel that stopping the squat an inch or two shy of depth can be the difference between becoming stronger and becoming injured.
To perform a correct back squat, you need to have a lot of "stuff" working correctly. Just scratching the surface, you need adequate mobility at the glenohumeral joint, thoracic spine, hips, and ankles, along with possessing good glute function and a fair amount of stability throughout the entire trunk. Not to mention spending plenty of time grooving technique and ensuring you appropriately sequence the movement.
Many times, you"ll see someone make it almost to depth perfectly fine, but when they shove their butt down just two inches further you"ll notice their lumbar spine flex (round out), and/or their hips tuck under, otherwise known as the Hyena Butt which Chris recently discussed.
If you can"t squat quite to depth without something looking like crap, I honestly wouldn"t fret it. Take your squat to exactly parallel, or maybe even slightly above, and you can potentially save yourself a crippling injury down the road. It amazes me how a difference of mere inches can pose a much greater threat to the integrity of one"s hips or lumbar spine. The risk to reward ratio is simply not worth it.
The cool thing is, you can still utilize plenty of single-leg work to train your legs (and muscles neglected from stopping a squat shy of depth) through a full ROM with a much decreased risk of injury. In the meantime, hammer your mobility, technique, and low back strength to eventually get below parallel if this is a goal of yours.
Not to mention, many people can front squat to depth safely because the change in bar placement automatically forces you to engage your entire trunk region and stabilize the body. You also don"t casino online have to worry about glenohumeral ROM which sometimes alone is enough to prevent someone from back squatting free of pain.
Also, please keep in mind that when I suggest you stop your squats shy of depth I"m not referring to performing some sort of max effort knee-break ankle mob and then gloating that you can squat 405. I implore you to avoid looking like this guy and actually calling it a squat:
(Side note: It"s funny as that kind of squat may actually pose a greater threat to the knee joint than a full range squat....there are numerous studies in current research showing that patellofemoral joint reaction force and stress may be INCREASED by stopping your squats at 1/4 or 1/2 of depth)
It should also be noted that my thoughts are primary directed at the athletes and general lifters in the crowd. If you are a powerlifter competing in a graded event, then you obviously need to train to below parallel as this is how you will be judged. It is your sport of choice and thus find it worth it to take the necessary risks of competition.
There"s no denying that the squat is a fundamental movement pattern and will help ANYONE in their goals, whether it is to lose body fat, rehab during physical therapy, become a better athlete, or increase one"s general ninja-like status.
Unfortunately, due to the current nature of our society (sitting for 8 hours a day and a more sedentary life style in general), not many people can safely back squat. At least not initially. If I were to go back in time 500 years I guarantee that I could have any given person back squatting safely in much less time that it takes the average person today.
A good way to improve your deadlift lockout…tear your calluses…and old skool video footage to prove it!!!
Today, from the vault I share with you deadlifting against bands. Staring myself, and two of my old training partners, with musical contributions by the great Earl Simmons aka DMX, the most prominent members of all the Ruff Ryders.
Applications for, and what I like about, pulling against bands:
-Great for improving lockout, or “crushing the walnut” as we say at SAPT. In retrospect, I’d program these in more of a speed, or dynamic, fashion as opposed to max effort (as seen in the video). I feel training the speed in which the hip extension occurs will ultimately have a greater carryover.
-You can really overload lockout without having to perform the movement in a shortened ROM (i.e. rack pull). Additionally, the overload at the top absolutely slams your grip, and promotes the adaptations necessary to handle your 9th max effort attempt of the day (in the case of a powerlifting competition which we were training for at the time).
-They are a great way to rip the calluses right-off your hand! You’ll notice at the 1:12 mark I do a dainty little skip at the end of my set; ya, that’s where I partially tear the callus, and then at the 1:45 mark is where I finish it off. Great, thanks for sharing, Chris.
***Note, a great way to keep your calluses at bay is while in the shower gently shave over them with your standard razor. This removes most of the dead skin while not removing the callus all together. Thanks, Todd Hamer!***
What I don’t like about pulling against bands:
-Kind-of a pain to set-up.
-They put the bar in a fixed plane which may be detrimental for some trying to find their groove.
-From a programming standpoint I feel that they are more of an advanced progression and therefore aren't appliciable to most.
-They’ll rip the calluses right-off your hand!
Yes, it should be noted that the lifting form exhibited in the video, by one individual in particular (crappy, fragmented footage used to protect the innocent), should not be used as reference for a “how to” deadlift manual. Might I suggest you focus on the swarthy young-man in the green t-shirt…
Good times…hard to believe it’s been three years…
Chris AKA Romo
