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[Applause]
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ever seen how a bodybuilder
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[Music]
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walks okay that's a bit much but let's
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be real it's not far off from how a lot
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of lifters move and if you train like
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them without being mindful you might
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find yourself moving the same way in a
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few years this is exactly why I don't
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train like everyone else because I don't
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want to move move like them that's why
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my Approach isn't just about Aesthetics
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it's about how you move and feel and
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when you focus on that looking better
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becomes a natural byproduct my goal is
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to convince you to focus on improving
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your movement ability and living
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pain-free rather than just chasing lean
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rich and aesthetic in my early 20s I
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became a professional natural
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bodybuilder yeah no steroids no
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performance enhancers but hey feel free
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to drop a comment Natty or not even
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though I carried a lot of muscle I was
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stiff rigid and inflexible people
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thought I looked great but I knew I
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moved like the Tin Man sure I could lift
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heavy weights but also found myself
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bracing myself just to tie my shoes my
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joints hurt jump roping hurt my knees
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running completely out of the question
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and that's when it hit me what's the
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point of looking like an athlete if you
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can't move like one that's what I
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decided I needed to make a change I saw
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a Brazilian Jiu-Jitsu in December of
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2015 and since then I've competed
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extensively winning two Master's World
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titles at brown belt this year I earned
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my black belt from Professor Casio
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werick after a few early injuries in my
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Jiu-Jitsu journey I realized that
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lifting was essential for staying
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structurally strong because let's face
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it I'm fighting people every day however
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as I moved away from traditional
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weightlifting I noticed something
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interesting even though I wasn't lifting
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as heavy my movement ability improved my
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strength remained intact and my bone
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density increased a topic I'm going to
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dive into later many athletes and
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martial artists say that lifting weights
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makes them feel stiff and immobile and
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they're not entirely wrong some of the
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greatest athletes like Bo Jackson
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Hershel Walker Larry Bird Steve Adams
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they barely spent any time in the gym
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when athletes overdo traditional lifting
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they develop adaptations like spinal
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rigidity muscle imbalances reduced
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flexibility and mobility and sometimes
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loss of Speed and Agility if taken too
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far these adaptations can leave athletes
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stiff and less Dynamic you can see it in
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the walk and keep in mind I used to walk
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like this too no shade to any of these
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Educators I respect all of them but the
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thing is I don't want to move like any
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of them I know how it feels many lifters
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walk stiffly because they've lost access
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to their spinal engine the natural
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Figure 8 rotation of the spine that
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powers efficient movement I've explained
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this a small bit bit in this video
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explaining rope flow but let's get
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deeper into it you see the spine moves
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in multiple ways and I would add in two
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more movements that you won't find in
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any textbook the backside and front side
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coil popularized by David wck these
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combine lateral flexion with either
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flexion or extension of the spine you'll
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see these two pop up in a lot of martial
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arts the traditional view is that the
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hands and legs are the primary drivers
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of locomotion but the spinal engine
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Theory flips that idea on its head the
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spinal engine popularized by Dr Serge
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grety suggests that the spine is the
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primary driver of movement the limbs
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follow the spine's rotation if you need
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proof check out this patient he doesn't
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have any arms or legs yet his spinal
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rotation propels him forward through
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space if the arms and legs were the main
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drivers of locomotion how's this
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possible so when you train too much
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compression through traditional forms of
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lifting keeping the spine in a neutral
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position constantly in training
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your movement will reflect that your
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walk will be stiff you'll become
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inflexible immobile and you might feel
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like it's unsafe for your body to move
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into certain deep range of motion and
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it's not necessarily your fault the way
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you train or don't train your spine
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makes you feel that way because you're
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not training your full spinal engine
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you're training your muscles and
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isolation while compressing your spine
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and keeping it perfectly neutral all the
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time your pelvis also plays a huge role
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in this Theory here's an example as the
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spine rotates to the right the left hip
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moves forward driving the left leg
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forward for propulsion and as the spine
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rotates the left the right hip moves
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forward driving the right leg forward
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for propulsion you can also see this in
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the pelvis of the man with no arms or
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legs now before I get to the last part
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of the theory I want to mention the
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elephant in the room critics of the
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theory believe that it's still the
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muscles of the legs and arms that drive
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propulsion but I think the thing we need
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to realize is that it all works together
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just like the third crucial aspect of
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this Theory there's a remarkable tissue
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that surrounds and permeates every
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muscle ligament and tendon in your body
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yet it's overlooked it helps you
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transmit Force efficiently it can store
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and release elastic energy and it's an
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essential support structure for your
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posture and your joints and here's
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something fascinating it makes up at
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least 20% of your total body weight it's
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not muscle it's not bone can you guess
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what it is I'm going to give you a
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second
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[Music]
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fascia fascia fascia fascia fascia F
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fascia FAS it's your fascia and it's a
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living elastic tissue grab this book if
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you want to learn more about fascia and
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let me tell you you do there are ways
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you can take care of your fascia like
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working on your soft tissue through
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pressure and massage which I talked
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about in this video here so check that
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out if you want to learn more I also
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have a full soft tissue care course in
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the stronger human community link below
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but I want to take a second and let you
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hear about fascia from a man who's
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likely cut into more cadavers and
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touched more fascia than any human being
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living or dead Gil Hedley has spent his
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life dissecting and researching cavers
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to expand our knowledge on the human
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body listen to his beautiful explanation
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fascia is aggregate of connective
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tissues that can be dissected into a
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sheet that would be a real basic
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definition of fascia it wraps around
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other tissues um so you can Define it in
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negative that way but fascia also is a
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is a living Matrix of your body right
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it's it's that it's that in which
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everything else is growing and taking
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form it's the shaping element of your
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body but it's also a whole body
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Communication System right because
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forces transmit through it so your
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forces of just your gate or your
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stepping or your movements your
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behaviors your emotional life all those
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forces are going through the fashional
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network and impacting the whole body my
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friends Rosemary fius and Louis Schultz
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called an endless web that lless web is
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the fasal Matrix uh of your body you can
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also train your fascia through movement
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you see lack of holistic movement is the
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main reason why fasion becomes stiff the
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sedentary lifestyle tissue dehydration
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lack of walking and full body
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coordinated movement leads to FAS
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adhesions and stiffness that make
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movement worse all right guys this next
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part with Gil Headley is meaty and
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packed with amazing Concepts when it
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comes to fast of that you don't want to
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miss but it's 3 minutes so if you do
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want to skip it go to 10 32 but don't
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skip it tissues that have differential
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movement in the muscular sceletal system
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have that differential movement because
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intervening between the two moving
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tissues is another tissue and that is
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continuous tissue tissue tissue but the
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one in between is slippery wet and
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membranous whereas these ones might be
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muscle fibers so you have muscle fiber
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group muscle fiber group and between
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them a membrane so there can be activity
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in one group of muscle fibers when
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there's no activity in this group of
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muscle fibers and we do that all day
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long you don't recruit every muscle
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fiber in a given muscle group every time
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you do something if you did you'd have a
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charlie horse that sucks right that's
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when all of the motor units of your calf
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are firing at the same time that's not
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functional right but what is functional
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is some on some off and what permits
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some on and some off to happen is that
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there's membrane in between them but if
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the quality if the status of that
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membrane changes right and gets loses
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some of its slipperiness in any
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gradation from 100% to you know to zero
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right so we have 100% slipperiness and
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say you lose say you lose
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10% of your slipperiness throughout that
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tissue and it's a little gluer a little
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gummier not it's not as slippery it's
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getting more viscous it's getting
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thicker why could be dehydrated could
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have certain chemistry that's suboptimal
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could be underused could be inflamed
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these different factors are going to
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contribute to a reduction of the
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capacity of there to be differential
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movement way down low inside inside of
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the system and and it can go further if
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you have a place in your body that's
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chronically not used that's chronically
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inflamed right then ultimately you're
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going to start generating like uh
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Crystal formations inside of that
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membrane and it's going to move from
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gummy towards brittle even right now
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might even calcify it could calcify yeah
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it could do that and then that that tend
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in's at risk of snapping right and the
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differential movement is being reduced
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over time right from lack of use or from
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chronic inflammation stasis dehydration
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and inflammation cause adhesion right
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and movement is the opposite use right
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so once you activate those tissues
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they're like oh this is what we do we do
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this and then your body's going to bring
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fluid to that AA and things are going to
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get improved even even the pressure on
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the muscle is kind of moving
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in a way stretching in some it is or the
00:10:03
elbow of a raer or a body worker right
00:10:05
some a PT what have you right you put
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pressure you call for movement right
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someone Wiggles their foot while your
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arm is on their calf and you are
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literally changing the texture of the
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tissue both at a neurological level but
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also at a physiological level in terms
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of the
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viscosity of the of the interfaces of
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the tissue right you can bring back
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fluidity to tisue tissues through
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through movement whether it's yours or
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or whether it's through help this is why
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I'm serious about taking care of my soft
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tissue with pressure and massage a lot
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of coaches say this doesn't make a
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difference and well that's kind of
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ridiculous actually to say you can't do
00:10:45
it and and those people who say you
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can't do it won't do it and they can sit
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on their asses and turn into wood you
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know [ __ ] you now here's a good example
00:10:52
of fas at work someone who has trained
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their muscles more than their movement
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and someone who's trained their
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movements more than than their muscles
00:11:00
this is an example of the visco
00:11:01
elasticity of fascia at work and how it
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helps with effortless movement ability
00:11:06
all right let's talk about visco
00:11:08
elasticity When jumping rope the
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Achilles tendon and the surrounding
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fascia store energy when you land on
00:11:14
your foot and release it when you push
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off making your jump more efficient now
00:11:19
without access to that elasticity your
00:11:21
jump won't be as smooth it'll lack That
00:11:23
Bouncy effortless look and feel you
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might feel the tension go to your knees
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lower back and you'll probably tire out
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quickly fascia's visco elastic nature
00:11:32
helps in absorbing shocks and protecting
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muscles tendons and joints from
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excessive force when a Sudden Impact
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occurs when jumping the viscous aspect
00:11:40
of fascia dissipates some of the energy
00:11:42
through the body more efficiently now
00:11:44
the elastic part helps the tissue recoil
00:11:47
without damage and that's just the tip
00:11:49
of the iceberg when it comes to fascia
00:11:51
you should really check out that podcast
00:11:53
who did with Gil because it was truly
00:11:55
eye openening so we've got to ask why
00:11:58
does this this happen how can an athlete
00:12:01
be so strong and muscular but move so
00:12:04
poorly well it's because as humans we're
00:12:07
pretty amazing species our structure
00:12:09
adapts to the stress placed upon it for
00:12:11
example as you get better at squatting a
00:12:13
barbell and you squat more and more
00:12:16
weight you'll develop neuromuscular
00:12:18
adaptations strength and bone density
00:12:21
needed to move the weight safely you
00:12:23
don't want your spine to move under that
00:12:25
weight so you also develop a level of
00:12:27
spinal rigidity so it becomes resistant
00:12:29
to flexion and extension these positions
00:12:32
wouldn't be safe if you're squatting and
00:12:33
deadlifting hundreds of pounds I was a
00:12:36
pro- natural bodybuilder and Elite level
00:12:38
powerlifter and let me tell you at this
00:12:40
time in my life my Dynamic movement
00:12:43
ability was trash I definitely didn't
00:12:46
run jumping hurt and sprinting
00:12:48
proficiently was an absolute pipe dream
00:12:51
that's why I totally changed the way I
00:12:52
train and it's not what most other
00:12:54
strength coaches are telling you to do
00:12:57
actually they'd probably roll their at
00:12:59
some of what I'm about to tell you but
00:13:01
once again I don't care I don't want to
00:13:04
move like any of them I don't want to be
00:13:07
stiff rigid and inflexible I want to be
00:13:09
strong while having the ability to move
00:13:11
dynamically and athletically and I don't
00:13:14
want to deal with chronic pain so now
00:13:16
I'm going to give you a quick rundown on
00:13:18
my system for training my spinal engine
00:13:21
so that I can still gain muscle strength
00:13:23
bone density but most importantly move
00:13:27
well and quick note before we dive in I
00:13:29
have a video coming up about bone
00:13:31
density and you always hear that after
00:13:33
30 your bone density starts to decline
00:13:35
but here's something interesting I'm 32
00:13:37
years old and back in May my bone
00:13:39
density t- score was 7.2 by October it
00:13:43
had increased to
00:13:44
7.7 this is the biggest boost in my bone
00:13:47
density since I've had it tested in the
00:13:48
past 8 years ENT context a score of 7.7
00:13:52
means my bone density is 7.7 standard
00:13:54
deviations above the mean we'll talk
00:13:56
more about this in the next video the
00:13:59
first step in training the spinal engine
00:14:01
is learning to coordinate it through
00:14:02
space the foundational movement practice
00:14:04
for this capacity is rope flow I've
00:14:07
talked about it in a lot of my videos
00:14:09
and you can get a detailed rundown in
00:14:11
the video here this practice allows me
00:14:13
to train the natural figure8 rotation
00:14:15
the spine creates in movement I'm also
00:14:17
able to train rotation on both sides of
00:14:20
the body so I build movement symmetry I
00:14:23
make the proficiency of the left side of
00:14:25
my body catch up to my right we all have
00:14:28
a weak and strong side
00:14:29
and the Rope helps us fill the gaps
00:14:31
think about a boxer throwing a right and
00:14:33
left bobbing and weaving for all my
00:14:35
anime fans the Dempsey rope when you
00:14:37
begin the practice initially you'll be
00:14:39
moving the Rope mainly with your arms
00:14:41
but over time you'll learn to control
00:14:43
the rope with your spinal engine and
00:14:45
body I can progress this in increased
00:14:47
difficulty with a heavy rope heavy ropes
00:14:50
teach you how to leverage your skeletal
00:14:51
structure so you can move the Rope
00:14:53
through space in a fluid fashion if
00:14:55
you're only using your arms you're going
00:14:57
to get tired very quickly but if you
00:14:59
learn to use your whole body your
00:15:01
skeletal structure and your spinal
00:15:03
engine you'll be able to do this for a
00:15:05
very long time and when I say skeletal
00:15:08
structure here's an example that should
00:15:10
make this idea click when performing a
00:15:12
sled push it'll be hard to get the sled
00:15:14
moving if you don't stack your skeletal
00:15:17
structure if my hands are down here my
00:15:19
back is arched and I try
00:15:21
pushing it's not going to budge but if I
00:15:24
stack my skeletal structure I get low
00:15:28
wrists front of elbows comes much
00:15:32
easier to move this sled through space
00:15:35
this is the same concept that we keep in
00:15:37
mind when rolling a heavy rope but now
00:15:39
you're training your skeletal structure
00:15:41
dynamically in movement your natural
00:15:43
contralateral movement of the spine
00:15:45
improves your weight shifts on both
00:15:47
sides of the Body for perfect balance
00:15:50
and if you want to unlock pain-free and
00:15:51
effortless movement ability through rope
00:15:52
flow then I have a free course that
00:15:54
walks you through the exact steps to get
00:15:56
started in just a few short days
00:15:59
you can join the strong human Community
00:16:01
the links in the description below and
00:16:02
if you're serious about training
00:16:04
differently and I know you are then hit
00:16:07
that subscribe button and let's take
00:16:09
this journey further together now I have
00:16:11
other movement practices that help the
00:16:13
rotation and fluid movement the
00:16:15
Bulgarian bag the jump rope running and
00:16:17
sprinting but the Rope is the foundation
00:16:20
the Rosetta Stone of movement that helps
00:16:23
with all of this now there's more to
00:16:26
training the spinal engine than just the
00:16:28
Rope I use other implements to train the
00:16:30
engine through movement let's talk about
00:16:32
lifting first I want to say that lifting
00:16:34
with a neutral spine in the traditional
00:16:35
sense isn't all bad The Squat and
00:16:38
deadlifts are great movements thing is
00:16:41
I'm not just chasing numbers in the gym
00:16:43
I want strength that translates into
00:16:44
fluid functional movement this won't
00:16:46
take too long to explain but here are a
00:16:48
few Concepts that are different from the
00:16:50
norm that I keep in mind when I lift
00:16:52
first I always breathe when I lift it's
00:16:56
rare that I hold my breath or brace my
00:16:58
spine and hold a neutral position like
00:17:00
we've all been taught instead I've
00:17:02
learned to keep a strong core while
00:17:04
breathing which relates better to life
00:17:07
and for me specifically grappling
00:17:09
traditional lifting teaches you to brace
00:17:11
and hold your breath to move heavyweight
00:17:14
and for that purpose it makes sense but
00:17:17
it's rare to hold your breath in life
00:17:19
and you definitely wouldn't hold your
00:17:21
breath in combat instead of picking up
00:17:23
the fixed barbell where the neutral
00:17:25
spine is King I generally opt in for a
00:17:28
few different tools I do still use the
00:17:30
barbell from time to time but it's
00:17:32
definitely not my go-to piece of
00:17:34
equipment I'll start with the sandbag
00:17:36
this will allow me to exude the
00:17:37
different movements of the spine through
00:17:39
throws and rotations and even when
00:17:41
picking it up there's some slight
00:17:42
rounding of the back I can also carry
00:17:45
this through space and focus on
00:17:47
maintaining a strong solid spine
00:17:49
position it's kind of like carrying a
00:17:51
human and by the way I'm still breathing
00:17:55
into my diaphragm the training sandbag
00:17:57
also allows for even more more
00:17:59
modalities of movement and spinal
00:18:00
rotation this is key my movement ability
00:18:03
is in compromised and I'm building
00:18:05
strength through my whole body I'm
00:18:07
learning to move with weight now the
00:18:10
next criminally underrated piece of
00:18:11
equipment is the sled now of course you
00:18:15
can push and pull the sled and if the
00:18:18
weight's just too heavy or you don't
00:18:20
have the ability to leverage your body
00:18:22
to make the sled move it just won't
00:18:24
budge making it safe for pretty much
00:18:27
everyone I use the sled to improve the
00:18:29
body's abilities to create all of the
00:18:32
spinal shapes I call this the sled Bible
00:18:35
now in book one of The Sled Bible you
00:18:37
learn to master moving the sled with a
00:18:39
neutral spine this has to be mastered
00:18:41
before extension flexion coiling and
00:18:44
dynamic movement through space doing
00:18:47
these too soon can lead to injury this
00:18:50
is a full body exercise and once again
00:18:53
I'm leveraging my skeletal structure to
00:18:56
move this weight now the kettle bell
00:18:58
this one is a staple when it comes to
00:18:59
functional fitness it's another amazing
00:19:01
tool to train strength and movement
00:19:03
ability and as you become proficient
00:19:05
with the Bell you can begin to throw it
00:19:07
around the practice is known as
00:19:09
kettlebell juggling and I like to refer
00:19:10
to it as kettlebell flow it may look
00:19:13
dangerous and when you've never
00:19:14
practiced it it is that's why you start
00:19:17
slow simple and easy like everything
00:19:20
learning fundamental kettleball moves
00:19:21
first then you throw and catch the
00:19:24
kettle bell now I still like to work my
00:19:27
muscles like a bodybuilder bigger
00:19:29
muscles serve an essential function you
00:19:32
have the potential to generate more
00:19:34
strength and power additionally they
00:19:36
boost insulin sensitivity and
00:19:37
significantly slow the onset of
00:19:39
sarcopenia and I work them in three ways
00:19:43
first I use my body calisthenics
00:19:46
mastering my body weight skill is
00:19:47
invaluable so I take time to work on
00:19:50
that skill in some way shape or form
00:19:52
every single day and it's so amazing
00:19:54
that a gym isn't needed for this next I
00:19:57
still do the classical from time to time
00:19:59
the axial compression forces me to learn
00:20:01
to maintain a strong structure under
00:20:03
load Barry Sanders one of the greatest
00:20:06
running backs and most agile athletes in
00:20:08
NFL history remained injuryf free
00:20:10
throughout his career football he
00:20:13
attributes his resilience to
00:20:15
weightlifting a critical factor in
00:20:16
thriving in one of the most physically
00:20:18
demanding Sports on the planet
00:20:20
personally between sets of weightlifting
00:20:22
I always incorporate rope flow when
00:20:24
using the heavy rope I experienced
00:20:26
natural joint decompression which help
00:20:28
helps counteract the compression caused
00:20:31
by lifting it also helps me re-engage my
00:20:33
spinal engine resetting my body after
00:20:35
the strain of heavy lifting I get it if
00:20:37
you're in a gym rope flow between sets
00:20:40
might feel a bit out of place so if you
00:20:43
need to try it after your workout now
00:20:45
the cable machine this is where some
00:20:47
magic happens and this is where I like
00:20:51
to do my bodybuilding but I'm not only
00:20:53
working my muscles I'm also working my
00:20:55
spinal engine you see when I move my my
00:20:58
spine is the fulm that my body rotates
00:21:01
around so when initiating a bicep curl
00:21:04
I'll rotate my spine which moves my legs
00:21:08
I can then rotate again for a press and
00:21:12
you got to note I'm still always
00:21:14
breathing I do this with all types of
00:21:16
movement and my muscles still reach a
00:21:18
state of fatigue that will lead to
00:21:21
hypertrophy but my human movement isn't
00:21:24
compromised I get the benefits of
00:21:26
resistance training without the
00:21:27
drawbacks I'm not just isolating muscles
00:21:31
I'm integrating them into movement and
00:21:33
that's why I don't train like everybody
00:21:35
else because I don't want to move like
00:21:38
everybody else and if you resonate with
00:21:40
this and want to learn to train your
00:21:41
spinal engine I've got some cool
00:21:43
programs coming your way at the flow
00:21:45
Matrix head over to the stronger human
00:21:47
community and you can learn more about
00:21:49
it now if you enjoyed this video this
00:21:50
video was inspired by Goku and if you
00:21:52
want to learn train like him check it
00:21:53
out and this video goes to 37 of my
00:21:57
favorite habits that help improve my
00:21:58
health both are
00:22:01
solid got a soft spot for the Dragon
00:22:03
Ball one though so maybe you want to
00:22:04
check that out
