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In order to address pressurizing the canister we must address three things. Breath/body connection. First and foremost and then the rib cage coming to a neutral and also the pelvis. Drill 1️⃣ using a wall set up w your head about 3 inches off a wall. Bring your knees in past your belly button and make sure the feet are touching. You want to spread your fingers and really try to root into a wall. Imagine you have a basketball between your elbows and someone is trying to steal it. This creates a 2x4 framing set up just like a house. Internal pressure is the key here. Start taking in breaths through your nose and then out through the mouth. On each our breath you are trying to get all the air out of your lungs w a breath like you are fogging a mirror. The goal is to get the back of your shoulders and spine to melt into the floor a little bit more w each breath. Do for 10 breaths and really get connected. Drill2️⃣ using the same breath from drill one you now want to pretend you are kicking a wall out in front of you on the out breath. The only rule is don’t let you legs go so low that you lose your connection w the floor and arch the back. On the out kick push the wall away from you getting more internal pressure. Do this to fatigue. Drill 3️⃣ now we flip around on the wall to get the pelvis in neutral. Put the feet up the wall and we need to learn to engage the hamstrings to pull the pelvis into a neutral position.  So keeping your heels stationary imagine you are trying to drag your heels down to the floor. This will engage the hamstrings. Think about tucking your pelvis so your lumbar spine is touching the floor but your glutes are barely hovering. Once again focus on your breath and we are going to do 3x20 second isometric holds. Continue to try to drag your heels harder and harder down the wall to get more tension. Also imagine you are trying to pull your upper body through the floor and make sure your ribs are trying to stay anchored down to your pelvis. This all helps get the top and bottom of your can solid so you can bring a pressurized canister to your workouts.
In order to address pressurizing the canister we must address three things. Breath/body connection. First and foremost and then the rib cage coming to a neutral and also the pelvis. Drill 1️⃣ using a wall set up w your head about 3 inches off a wall. Bring your knees in past your belly button and make sure the feet are touching. You want to spread your fingers and really try to root into a wall. Imagine you have a basketball between your elbows and someone is trying to steal it. This creates a 2x4 framing set up just like a house. Internal pressure is the key here. Start taking in breaths through your nose and then out through the mouth. On each our breath you are trying to get all the air out of your lungs w a breath like you are fogging a mirror. The goal is to get the back of your shoulders and spine to melt into the floor a little bit more w each breath. Do for 10 breaths and really get connected. Drill2️⃣ using the same breath from drill one you now want to pretend you are kicking a wall out in front of you on the out breath. The only rule is don’t let you legs go so low that you lose your connection w the floor and arch the back. On the out kick push the wall away from you getting more internal pressure. Do this to fatigue. Drill 3️⃣ now we flip around on the wall to get the pelvis in neutral. Put the feet up the wall and we need to learn to engage the hamstrings to pull the pelvis into a neutral position. So keeping your heels stationary imagine you are trying to drag your heels down to the floor. This will engage the hamstrings. Think about tucking your pelvis so your lumbar spine is touching the floor but your glutes are barely hovering. Once again focus on your breath and we are going to do 3x20 second isometric holds. Continue to try to drag your heels harder and harder down the wall to get more tension. Also imagine you are trying to pull your upper body through the floor and make sure your ribs are trying to stay anchored down to your pelvis. This all helps get the top and bottom of your can solid so you can bring a pressurized canister to your workouts.
I’ve heard many people ask me this question and the more we start to dig deeper about how everything matters and forces put on the body I would have to say push carts all day. There are a few points here to make. Carrying the bag creates more of an exercise/calorie burning effect but we have to ask ourselves at what cost? Do athletic 15 year olds who already burn enough calories need to put weird forces on their spines and bodies for 3-4 hours a day multiple times a week just to get more exercise(finger quotes) in their lives. I would have to go w NO on that. Our bodies are delicate systems and when thinking long term strategy for our bodies over 60-70 years everything adds up. Good or bad. Think about misaligned tires on a car. You get 4 new tires but one isn’t put on right. It doesn’t really matter for the first few thousand miles but what happens at 10k vs 30k. It starts to get pretty ugly. Throwing clubs on a kids back for hours a day is like throwing on misaligned tires 3 days a week when you to go to work? Your first question should be why the hell would I do that? Exactly. So why would you want to do that your kids bodies a few days a week. It’s not so much the short term effect on kids it’s the long term strategy for your kids health. They are going to be 60 some day and want to play golf w their own kids. However our bodies get beat up by little things like this over the years and it’s how we get so out of wack. It starts to get complicated because it’s a spider web effect and when we get into our 40s and 50s the web is so crazy it can’t be undone. A smart approach for any human would be that if I have an option to do something w better alignment(pull cart) in any situation then take advantage of it for your long term health.
I’ve heard many people ask me this question and the more we start to dig deeper about how everything matters and forces put on the body I would have to say push carts all day. There are a few points here to make. Carrying the bag creates more of an exercise/calorie burning effect but we have to ask ourselves at what cost? Do athletic 15 year olds who already burn enough calories need to put weird forces on their spines and bodies for 3-4 hours a day multiple times a week just to get more exercise(finger quotes) in their lives. I would have to go w NO on that. Our bodies are delicate systems and when thinking long term strategy for our bodies over 60-70 years everything adds up. Good or bad. Think about misaligned tires on a car. You get 4 new tires but one isn’t put on right. It doesn’t really matter for the first few thousand miles but what happens at 10k vs 30k. It starts to get pretty ugly. Throwing clubs on a kids back for hours a day is like throwing on misaligned tires 3 days a week when you to go to work? Your first question should be why the hell would I do that? Exactly. So why would you want to do that your kids bodies a few days a week. It’s not so much the short term effect on kids it’s the long term strategy for your kids health. They are going to be 60 some day and want to play golf w their own kids. However our bodies get beat up by little things like this over the years and it’s how we get so out of wack. It starts to get complicated because it’s a spider web effect and when we get into our 40s and 50s the web is so crazy it can’t be undone. A smart approach for any human would be that if I have an option to do something w better alignment(pull cart) in any situation then take advantage of it for your long term health.
Quality of workouts as a concept has changed in my 17 years as a trainer. It used to be how much weight was benched, did I get a good pump, and how many cals did I burn so my six pack was representing. At 40 w a lot more knowledge it’s all about quality moving forward. All these Orange Theories, or HIIT training spots are the worlds worst nightmare. Quality should be the foundation in which all workouts stem. HIIT workouts are not what people need. People need to eat better so they don’t have to train at 100 miles an hour when they go to the gym to make up for their crappy eating habits and actually bring some quality movements to their workouts. If you are sucking wind and your only thought is “stay alive”, how can quality exist. If people ate better they could probably justify going to the gym and working on joint health and mobility but they don’t. So people wake up one day and don’t understand why their 40 years of workouts w sloppy quality doesn’t have their body feeling great. This canister concept represents kindergarten only most people reading this post thought it was ok to skip kindergarten. What would happen to kids if they never got to go to kindergarten and learn the basics but had to start in 1st grade. What would happen to those kids by the time they got to JR High. This is what we see every day and it’s why this message is being posted. If you are looking at this diagram and you don’t really understand how it pertains to you, your workouts and your golf swing. You skipped kindergarten😳
Quality of workouts as a concept has changed in my 17 years as a trainer. It used to be how much weight was benched, did I get a good pump, and how many cals did I burn so my six pack was representing. At 40 w a lot more knowledge it’s all about quality moving forward. All these Orange Theories, or HIIT training spots are the worlds worst nightmare. Quality should be the foundation in which all workouts stem. HIIT workouts are not what people need. People need to eat better so they don’t have to train at 100 miles an hour when they go to the gym to make up for their crappy eating habits and actually bring some quality movements to their workouts. If you are sucking wind and your only thought is “stay alive”, how can quality exist. If people ate better they could probably justify going to the gym and working on joint health and mobility but they don’t. So people wake up one day and don’t understand why their 40 years of workouts w sloppy quality doesn’t have their body feeling great. This canister concept represents kindergarten only most people reading this post thought it was ok to skip kindergarten. What would happen to kids if they never got to go to kindergarten and learn the basics but had to start in 1st grade. What would happen to those kids by the time they got to JR High. This is what we see every day and it’s why this message is being posted. If you are looking at this diagram and you don’t really understand how it pertains to you, your workouts and your golf swing. You skipped kindergarten😳