Diagnosis:

Interpretation: Inadequate assessment.

Comment away!

Photo source

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A new released article from Dr McGill :

click here

See Below for details on his upcoming course:

Building the Ultimate back: from Rehabilitation to Performance

November 20 and 21, 2010 in Toronto

• 4 hours – Building the foundation
• 2 hours – Interpreting patient presentation
• 1 Hour – Preventing Back Disorders
• 4.5 hours – Rehabilitation Exercise
• 4.5 hours – Training for performance

This 16 hour lecture / workshop weekend with Dr. McGill will be located at  the Westin Harbour Castle, 1 Harbour Square, Toronto. I am also thinking of hosting a social this weekend so if you are attending please let me know.

For more information on Dr. McGill visit www.backfitpro.com

Visit  www.msk-plus.ca/Courses.htm for more information and online registration, or email info@msk-plus.ca for more details.

See you there!

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• The data from this study came from two sources (firefighters and kinesiology students).

• The main objective of this study was to assess the relationship between the V-sit test and the plank test for torso flexion endurance.

• The pearson correlation was r=0.34 (low correlation) as well as the r-squared value. It almost seems obvious that these two wouldn’t correlate well as they are two totally different positions.

I think the main reason McGill did this study was because people were using the PLANK test in place of the V-SIT to test flexion endurance (which has plenty of data correlating poor endurance times with low back disorders).

• The moral of the story is to use the V-sit when doing your tests for flexion endurance.

• He also cautioned against “training the test” due to the high compressive loads.

I do not have an image of the V-Sit test but can send you a copy of the full article if you would like. Just reply below with your email and I’ll shoot it over.

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The New Rules of Lifting for Women
Lou Schuler with Cassandra Forsythe
New York, NY
Penguin Group (USA)
258 pages

Tired of doing the same old routine in the weight-room?  Not getting the most out of your workouts?  Still stepping on the scale and seeing the same number as before?  As the old saying goes: “If you always do what you’ve always done, you’ll continue to get the results you’ve always got.”  Ready for a change?  Then this book is for you.

The New Rules of Lifting for Women, by Lou Schuler, is a book designed for the woman looking to gain a deeper understanding of effective training methods in order to transform her body composition to meet her training goals.

Author Lou Schuler highlights many common myths prevalent within the female weight-lifting community, which are contributing to a lack of results despite hours of training. Using humorous examples of the various training deficiencies he has observed over the years (“unless you’re an extreme genetic outlier, you can’t get too bulky!“), he educates the reader on the most effective way she should be training if she aspires to “look like a goddess”.

The book is comprised of three parts. Part 1, Behind the Cover Lines, builds a foundation for the rest of the chapters by educating the reader on the benefits of effective strength training.  Part 2, You Aren’t What You Don’t Eat, contains invaluable information on proper nutrition for strength-training women, to aid in the weight-loss process, complete with detailed recipes and meal plans.  Finally, part 3, Resistance is Vital, contains a detailed, progressive training program complete with pictures and exercise descriptions, based upon the information presented in the preceding chapters.

I found this book motivational and encouraging, as it makes the reader feel empowered to take command of her own workouts.  The workout programs are laid out step-by-step for six months, and contain a balance of both challenging, yet familiar exercises, while the nutritional section contains tasty, healthy recipes that go beyond grilled chicken with steamed vegetables.  Overall, a must read – before your next workout!

The New Rules Lifting for Women is available through my Amazon library by clicking on “Educational Resources” above.

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As I was doing some mobility and corrective exercise work at the gym earlier this week, I came across a woman doing a very popular but HIGHLY INEFFECTIVE workout:

The Isometric Sumo Squat Side Crunch Dumbbell Pull

This particular exercise likely originated in the North American aerobics craze but unfortunately, has found a way to survive contrary to Darwin’s Theory of Evolution by Natural Selection.

The Isometric Sumo Squat, I can live with, however, I personally prefer dynamic lifts such as the Sumo Squat Deadlift. This exercise will facilitate isometric thoracic extension as well as dynamic hip extension strength, two very important functional movement qualities used in every day living (i.e. the bathroom).

If the Isometric variety is ultimately preferred, however, then there’s also the Kettlebell Figure 8.

As for the Side Crunches, very rarely will we ever perform this movement in our activities of daily living. Have you ever carried groceries to your car doing a side crunch with every step? We are typically challenged isometrically when carrying unilateral loads so the Farmer Walk may be a better option.

Lastly, the pull portion of the original exercise described above seems eerily similar to an action performed by simian primates. It is unclear what the objective is here as it seems to be a concoction containing a bicep curl, row, and lateral raise. The Single Arm Low Cable Row on the other hand not only incorporates scapular retraction (important for posture), but also an anti-rotation moment of the core to strengthen against unwanted forces sustained by the spine.

The exercises described above are simple to perform and can be incorporated at any level. Progression is critical and it is important that one first lay a foundation of proper movement patterns utilizing the low load / high repetition principle. Failing to do so would only make one look more (if not as) silly as someone performing the original Isometric Sumo Squat Side Crunch Dumbbell Pull “exercise”.

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But if you want to succeed, you’ll need to read!

It goes without question that most “resolutioners” don’t achieve the results they desire. For some its a lack of desire, and for others, a lack of will power…but for MOST its a lack of education.

So here are a few EXCELLENT resources by some of the most well respected experts that will help in the WHY and HOW departments. These are all geared toward the female population but as the saying goes…ladies first!

The Female Body Breakthrough by Rachel Cosgrove

Core Performance Women by Mark Verstegen and Pete WIlliams

The New Rules of Weightlifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove

Each of these resources are available through my Amazon “library”.

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