More Pressing Thoughts

I recently wrote about how I have pressing more. On a weekly basis, I have increased the volume of pressing I do by over 800%. For today's workout I pressed 75% of my 1RM (77% to be exact) for 5 ladders of 2, 3, 5 & 8 reps -- 90 total reps in just over 60 minutes. This is by far the most pressing I've ever done in one workout.

During the course of the workout I just happened to reach behind my back and perform the Shoulder Mobility test as described in the Functional Movement Screen. To my surprise, I was able to touch my hands in both directions, something I've never done before! The strange thing is that I have made absolutely no attempts at correcting this problem since I learned of it. The only thing different about my training is the increase in overhead barbell presses.

But wait, won't barbell presses, a symmetrical and bilateral movement, further exaggerate an asymmetry in the shoulders? Wouldn't it be better to use kettlebells or dumbbells and do one arm presses to help 'even out' the shoulders?

Not this time.

I turned in thousands of kettlbell presses, jerks & snatches last year when I was training like a for kettlebell sport and it did nothing for the asymmetry in my shoulders. So what is it about the barbell press that balanced out my shoulders? I think it's the simple fact that the barbell IS balanced.

A common argument for 1 arm lifts is for balance. Perhaps that is true with a strait forward strength imbalance but that wasn't my problem (my best lifts right hand were shared with the left). My problem, as Gray Cook pointed out at the CK-FMS in August 2008, was that my right scapula did not rotate like my left when I reached behind my back. After that he did some kind of physical therapy wizardry, manipulating my shoulder and then all of a sudden it was moving properly. Before turning his attention to someone else, Gray quickly rattled off a few corrective exercises I should do to lock that movement pattern in and I just as quickly dismissed those exercises and never did them again!

Ok, that's not entirely true. I did a few rolls and some stretching but I can't claim that I gave the corrective exercises the time they deserved. What can I say? I am impatient and have limited time to train. When it comes to prehab or pressing in the 60 minutes I have in between clients 9 times out of 10 I am going to press.
But wait a minute! Pressing is one of the SM corrective exercises! Wall sit with shoulder press. Does it matter that it is not a weighted exercise? I guess that's a question for Gray, but my experience tells me that it doesn't matter.
Perhaps I just needed to move both scapulae in the same direction at the same time? That’s something you can do with a barbell press.

I told Dan John the other day that I really felt like I hit a groove with my press. No more wobbling in the lock out. No more wayward travels of the bar. Just smooth, piston-like pressing that I felt super comfortable with; something I have not experienced before. And the SM scores reflect that.
So is the barbell press the cure to everyone's shoulder problems? I doubt it. But this is one instance where that seems to be the case.

More Barefoot Thoughts

Most of my training is now being done in VFF. Running, lifting, farmers walking, skipping rope, everything. For whatever reason, for today's press workout I grabbed my weightlifting shoes. Solid wooden sole, elevated heel, made for weightlifting... though I just couldn't get the feel for them. I've been lifting in these shoes for years, hit many of PR's in them, and until now, they've been the most comfortable lifting shoes I've ever worn.

I decided to switch over to the VFF after the first couple sets and although I can't claim some immediate boost of strength I did notice some subtle changes as I approached the end of my workout. I noticed that my toes started to grip the ground. I am familiar with the phrase "grip the ground" from my yoga practice as well as from Pavel's writings but this was different. There was an engagement from the feet that I had not felt before, specifically from the big toe. It just felt strong as it pressed into the ground.

I mentioned before that I am stronger with stronger feet and I think this is anecdotal evidence to that statement. It felt like I drew strength from my feet (an occurrence that is happening more regularly now). Perhaps this is what martial artists call “rooting.” Regardless what you call it or how you explain it, there's no denying that I had a sturdier base to press from today and it was achieved without the help of sport-specific footwear.

While on the topic of footwear, let me tell you about an interesting observation I have made in the last couple weeks. My regular shoes, dress shoes, work boots, etc, they don’t fit well anymore. I’ve worn size 14 shoes since highschool and for the first time since 9th grade I am wearing a 13 again. Even the rental shoes from the bowling alley (which I am sure are the same ones from 9th grade) are just too big now.

I am simply sharing with you an observation. I am not claiming barefoot training has made my feet shrink (as if I care). I actually measured my feet to the nearest 1/8” to get fitted for the Vibram’s, and when I stretch my foot out it remains the same. But when I just plant my foot and step, I am now measuring a 1/8” less than I was when I sized myself 3 months ago. As crazy as it sounds, I believe I am holding a higher arch now that I have been training barefoot.

This is very loose science right here but I have made an observation and I have a theory. If the podiatrist that fitted me with orthotics 5 years ago still has the molds he took of my feet, perhaps I could test my theory but for now the only evidence to support my claim is a closet full of shoes that don’t fit anymore. It does appear that I have a higher arch now, and there is no question my feet have thickened and toughed up (always a good thing) but other than that, all I have to offer you are a few odd details about my feet.

Why should you care?

Because I am stronger with stronger feet. And I bet you are too.

CK-FMS

5 months after the CK-FMS workshop and I have finally finished my certification requirements.

http://www.functionalmovement.com
http://www.dragondoor.com/rkc/

All that was required was completion of an online test (for FMS) and a video submission of a movement screen along with discussion of results and corrective strategies (for RKC). Neither of these took more than an hour but learning the material in order to pass the tests is what took time.

I was recently asked "why someone would wait" or put off getting certified but for me it wasn't "putting off" it was "practicing".

The movement screen could be described as a physical therapy test adapted to trainers and coaches. In other words, a physical therapist designed the test. PT's know their stuff. I think a lot of therapists (and sports medicine professionals in general) don't pay much mind to us "lowly" trainers, but I give them the credit they deserve.

The functional movement screen and the step-by-step corrective strategy protocol is a brilliantly designed system! This is not the kind of thing where you attend a weekend workshop and you are certified. (I've never cared much for certifications anyway, I am much more concerned with proficiency rather than a piece of paper that says you are proficient.)

In any case, now I am official. A big thank you goes out to all of my test subjects! Your cooporation was much appreciated!

Functional Movement Screening

I’m writing this from Chicago’s O’Hare international airport. I just left Minnesota from the first ever Certified Kettlebell Functional Movement Screening (CK-FMS) workshop. FMS is the brainchild of Gray Cook – physical therapist, strength & conditioning specialist and kettlebell instructor.

Gray has been in the trenches working his system into the highest levels of sport for the last 10 years and has now teamed up with Brett Jones (Master RKC, ATC and CSCS) of Dragon Door to integrate kettlebells into the corrective movement strategies of the screening.

The Functional Movement Screen can be summarized like this: a series of 7 exercises that tests for dysfunctional movement patterns that may be a result of muscular imbalances (mobility, stability or asymmetry) within the body. If you cannot do any of the 7 movements without pain, it is recommended that you see a doctor, chiro, physical therapist or other health care professional as medical attention may be required. Otherwise, individuals are graded on a scale of 1-3 and depending on their scores, corrective movement exercises are prescribed to help restore proper mechanics within the body. The test was created to assist in communication between coaches, personal trainers, athletic trainers and physical therapists

Hold that thought, my plane is boarding…

I’m back at home now. Before I finish about the CK-FMS cert let me tell you about the Russian cab driver that picked me up from the airport. Guess what we talked about? That’s right, kettlebells. I always ask people if they know about kettlebells but especially Russians. This guy was great! He barely spoke English. He was a former wrestler who migrated from Russia 20 years ago (he’s 62 now) and hadn’t seen a kettlebell since then. So naturally, I invited in my house and showed him my gym at 1 o’clock in the morning. :)

I offered to trade him a small kettlebell for some of the cab fare but he wanted two 12kg bells. I gave him a Hard Style catalog and explained that the price for the two kettlebells was about $150 plus shipping. He chuckled and said “F-ing Americans” in the thickest Russian accent I’ve ever heard and told me he used to be able to buy “girya” (which I learned I had been pronouncing way wrong) for 2 rubles when he was younger.

I bet 20 minute cab rides didn’t cost $65 back then either.

Anyway, Ivan was a cool way to top off my weekend. Back to FMS...

At the strength clinic last month, no fewer than four of the presenters mentioned the work Gray has been doing involving human movement. At least 2 people described him as a “genius” and I can only echo their sentiment. The guy picked up on a shoulder mobility issue I’ve been trying to stretch out for the last couple months and fixed it in about 2 minutes. It was just a matter of activating my trapezius muscle which I was doing on the left but not on the right (hello asymmetrical shoulders). He “fixed” people all weekend with simple little exercises like this. As much as I know about human movement and exercise, it pales in comparison to Mr. Cook. His understanding of anatomy is truly profound.

I’m excited about everything I learned this weekend and I’m anxious to start administering the Functional Movement Screen to my clients. I’m still practicing but I’m already looking at body mechanics and movement patterns differently. This weekend was quite the educational experience for me and I’d recommend FMS training to any trainer, therapist or doctor that deals with musculoskeletal issues.