Kettlebells & Coffee | Session 76

Kettlebells & Coffee | Session 76


Whoa there! What do you think you’re doing? You gotta lift with your back! What really? Ewww! You want that paycheck you lift with your
back! Ugh… Have you ever heard it said lift with your
legs and not your back? Anybody? Anybody? And a lot of people when they say that they’re
good intention they’re well-meaning because they what they’re referring to is not to lift
with your lower back. But for me, what I want to say is lift with
your back but lift with the right part of your back, lift with that upper part of your
back because that whole lower part of your back is connected through your core and what
we need is when we lift with our legs and our back together, we have this synergistic. That’s a big word. I don’t even know if I used in the right context,
but let’s just go with it. Let’s just say we have this synergistic effect
in our body as we’ve talked about so many times, but it’s still worth repeating is that your lat on the one side your upper back muscle over here is connected to your glute on the
other side. So we have these cross patterns these slings,
these kinetic chains that keep us safe. When I go to bend over and pick something
up, I need to experience that hip hinge and that’s what a lot of people falter as they
usually default into a squat and that right there is why the back gets injured when you
lift something up because the thing is some people have this great mobility and then when
they go to hip hinge they’re in a good hip hinge, yes, but their shoulders sometimes
become level with their hips or dips down a little bit below the hips and that becomes
a little bit of a problem there. Why? Because I’m at a biomechanical disadvantage. Wow, another big word. I’m just on a role here today. Biomechanical disadvantage. So if you look at it in physics and I tell
you what, I’ve never taken a physics course in my life, but the angle of your hips there
and if you’re going to go lift something up, the first thing that’s going to happen is
your low back is going to start doing some stuff and that’s going to become funky and
we don’t want funky. We want hip hinge awesomeness shins are vertical,
shoulders are a little bit higher than the hips and that back is tight. Okay, that’s the thing is we want to make
sure that we’re pulling the shoulders back. And so a lot of people they like to do the
deadlifts. That’s what they say. They say it’s a very functional exercise and
the thing is, kind of, it’s a hip hinge but it’s an entry-level hip hinge and that’s a
great place to teach the hip hinge and what we like to use is we like to use that Ultimate
Sandbag for our deadlifts. Why? Teaching tool. So when you grab onto a barbell usually most
likely that you grab on and your palms are facing you in what we call a pronated grip. That puts my shoulders at a disadvantage already
because I got a little shrug. So if I can use my Ultimate Sandbag, we’ve
got these beautiful neutral grips. So I grab on tight now I can get that lat
integration. Remember we talked about those lats connected
through your glutes core synergy. So we want to make sure that we explore that
hip hinge that we come versed in that hip hinge and not just in the sagittal plane movement
where we’re going up and down, that’s not going to give us a lot of carryover. We need to be moving in all three planes of
motion. We need to be resisting these planes of motion. So stepping to the side, stepping forward,
stepping back using the weight in our hands putting the weight up at our body so many
different ways that we can challenge that core and so once again when you get into that
hip hinge shins vertical shoulders higher than those hips you’re going to be stopless
– unstoppable. You’re going to be unstoppable. And you’re not going to be afraid to pick
up anything off the ground anymore. You know, why? Because you’re strong, you’re confident and
gosh darn-it people like you. You’re welcome.

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