Friday, April 24, 2015

Hacking the Hinge: with Charlie Weigroff & Mark Cheng

CHARLIE WEINGROFF & MARK CHENG: HACKING THE HINGE VIDEOWhat's your entry point into activity?

In the latest offering from Dr. Charlie Weingraff & Dr. Mark Cheng give an in depth look at  building the hip hinge. The hip hinge is the corner stone of  Dead Lifts and Hard Style Kettlebell Swings, which many will argue are key exercises for developing the posterior chain in our athletes and clients. If you have been teaching and training your clients with either of the above exercises it is necessary to know how to set up the movements and ensure they are performing correctly. This course will teach you  how to be a more effective coach and deliver better verbal and non-verbal cues to your clients for these exercises.

First you need to determine what your entry point is for clients; that is to say how do you determine where to start? I begin all my programming at TankGym with Functional Movement Screen™ (FMS) and Upper and Lower Quarter Y Balance Test™ (YBT). The FMS is designed to expose an individual’s fundamental movement impairments, and the YBT to assess balance and postural control in a dynamic way which has been shown in the sports medicine research to identify an individuals potential injury risk. An individualized Movement Corrective Exercise Program is then designed to address limitations and eliminate asymmetrical patterns. The effectiveness FMS and YBT have been proven by research and are used widely in professional sports, college and high school sports to correctly identify and categorize athletes prior to beginning training programs.  

Charlie and Mark get very specific  about the looking at forward flexion as it relates to setting up the hip hinge. This is the way they determine the entry point before programming the dead lift. 

Strong First has a great reference article on progression of programming that outlines exercises which require the hip hinge: Excerpt below:
The hip hinge goes first. The contenders are:

  • Barbell deadlift
  • Barbell good morning
  • Barbell clean (power, hang, muscle, etc.)
  • Barbell snatch (power, hang, muscle, etc.)
  • Kettlebell snatch
  • Kettlebell swing 
*Key Points & questions from Hacking the Hinge: #hackthehinge  &
  1. At least 3 aspects to consider: bio-mechanical, neuromuscular, neuro developmental.
  2. What should come first in program design, competency or capacity? Don't know the difference?
  3. Neuromuscular: if individual has passive SLR but is unable to perform standing toe touch its not a tight hamstring problem.
  4. Neuro developmental: how we acquire local motor skills & movement as we grow.
  5. Dead lift: know what your doing and why your doing it. Clearly define the goal then choose the activity.
  6. Habituating bad patterns contributes to the problem. Is it worth the "cost of doing business? ".
  7. Whats your level of readiness for the chosen activity?
  8. Before training set a baseline, , so you know how your interventions imparts change.
  9. How do you determine a client/athlete has "the goods" to initiate the dead lift?
  11. Be a really good coach.... put your clients athletes in a position to succeed .
  12. If you don't know why an athlete can perform in 1 posture but not another dig deeper or refer out. & if pain is on board the they need and deserve a medical evaluation like SFMA (Selective Functional Movement Assessment).
  13. Diaphragm & Pelvic Floor function matter if your gonna correctly.
  14. Talk less, its what good coaches do. Let 'em learn how to struggle with basic movements then spend more time talking during skill development.
  15. Once you have your entry point. start. But test your drills & exercises against your baseline.
  16. 1 expose the limitations, 2 move the dial & do something (it has to work), 3 self limiting exercises.
  17. SAID Principal. ...learn it .
  18. Mobility first then extensibility followed by stability. Strengthening last.
  19. How do you develop tension in your programming?
If you are not able to address and answer the above points I would suggest you need to be able to do so before training your clients.


Expanding on Progressions: Essentials of Coaching & Training Functional Continuums Part 3

Exercise Continuums: In Part 2 of our review  discussed how to start defining your criteria for determining readiness for activity and exercise.
What is your Movement Vital Sign?
Gray Cook sett the Rules for moving along the continuum.Gray next gives us an example of setting rules for training and exercise and gave us a few key thoughts:

What considerations do you have for your clients before implementing programs?
Breathe, Bend, Balance, Bounce-
Play, Practice, Train-

Determining when your athletes and clients are ready for progressions: They need to demonstrate “alignment with integrity” first.

What criteria are you using to determine minimum competencies in your client and patients prior to progression?

It is here that the series continues by describing the progression and implementation of the concept of establishing competency in our clients before we attempt to increase capacity.
Dan John sets the stage by taking us through a thoughtful progression.

I think a great place to start is by reviewing Gray's 10 Rules:

1- Separate painful movement patterns from dysfunctional movement patterns whenever possible to create clarity and perspective.

2- The starting point for movement learning is a reproducible movement baseline.

3- Biomechanical and physiological evaluation does not provide a complete risk screening or diagnostic assessment tool for a comprehensive understanding of movement pattern behaviors.

4- Movement learning and re-learning has hierarchies that are fundamental to the development of perception and behavior.

5- Corrective exercise should not be a rehearsal of outputs. Instead, it should represent challenging opportunities to manage mistakes on a functional level near the edge of ability.

6- Perception drives movement behavior and movement behavior modulates perception.

7- We should not put fitness on movement dysfunction.

8- We must develop performance and skill considering each tier in a natural progression of movement development and specialization. This is the pyramid model of the competency, capacity and specialization part.

9- Our corrective exercise dosage recipe suggests that we work close to the baseline at the edge of ability with a clear goal. This should produce a rich sensory experience filled with manageable mistakes.

10- The routine practice of self-limiting exercises can maintain the quality of our movement perceptions and behaviors and preserve our unique adaptability that modern conveniences erode.

Now that we are all starting in the same place Dan John starts us out by warming us up with Get Downs. Get Downs are a fabulous way get the neuromuscular system started and test your fundamental ability to get up and down from the floor in patterns. Next, Dan demonstrates how we can begin to impart loads onto the system in a way that does not compromise our competency in a given pattern of movement or exercise. Breath (well) before you Bend, Bend (well) before you Balance, Balance (well) before you Bounce, Bounce- These are the dynamic activities of sport and training.

This progression allows us to establish competency before training for capacity. These particular progressions work up from ground work to kneeling postures, to standing postures to then to carry's.
Dan suggest that you begin the carry's with a weight that you are able to safely and correct bottoms up.
I highly recommend that you add this into your tool box of health & fitness knowledge and seek out those unique educational opportunities. Go hear and learn from the most respected trainers, coaches and clinicians and grow professionally every step of the way.