• 15Comments
    5 questions with Gray Cook; Part 2: Do You Favor a Specific Style of KB Swing? | Community Post

    5 questions with Gray Cook; Part 2: Do You Favor a Specific Style of KB Swing? | Community Post

    12/23/2014

    Today we bring you part 2 of 5 of our ongoing conversation with Gray Cook. If you missed the part 1, check here. In our practice, we regularly see athletes performing swings overhead without the requisite thoracic and shoulder capacities to be able to maintain positions of high integrity. What we normally see are internally rotated shoulders, bent elbows, overextended lumbar, and forward head on neck tensioning compensation. Yes, you can swing this way (I personally think the overhead swing tells us a TON of information about an athlete both when they are fresh and when they get tired….) but…

  • 7Comments
    Spinal Hierarchy Primer: The Language and Best Function of Your Spine – Pro Episode #79

    Spinal Hierarchy Primer: The Language and Best Function of Your Spine – Pro Episode #79

    09/22/2014

    Like the archetypal positions of your shoulders and hips, there also exists a “root movement language” for your spine. The function of your spine can be thought of in terms of the “best” shape for a given task. For example it’s hard to perform a back flip or smash a volley ball at the net with the same spinal position you use dead lift or squat. Or, creating rotation in a golf swing will be a disaster if it’s performed with the spinal shapes typically associated with shouldering a stone (or texting on your iphone.) When we instruct beginners, or…

  • 9Comments
    The 500th Video; Great Sub-Scap Shoulder Smash Drill

    The 500th Video; Great Sub-Scap Shoulder Smash Drill

    11/29/2012

    Hey Leopard Legion, Today’s MWod episode is a great fix for those pesky tight tissues of your armpit/scap region.  When athletes are missing basic range of motion (Ie. they are dys-supple) the body has to account for force generation in those compromised and compensated positions.  For example, if your shoulder sits anterior in the socket (Delta-Bravo shoulder postion) muscles of your rotator cuff like the subscapularis have to work in really horrific positions.  This is one of the reasons why poor positioning begets poor mobility (it’s a wonderfully developed positive feed back loop that creates work for doctors, physios, chiros,…