How is a machine like an easy lover???

 

Easy lovers. Phil Collins cautioned you about them almost 30 years ago, knowing that many people are drawn to what’s fast, easy, convenient.  Rarely is that what’s best for you.

 You’re hungry and pressed for time and grab some fast food. It’s easy, but is it good for you? Cramming to finish that high school book report and you resort to your Encyclopedia Brittanica or Cliff Notes. And you squeak by with a passing grade. But did you get the maximum benefit out of the assignment?  Want your ribs slow-cooked in the oven or crock pot or nuked in the microwave? Quality and your best results don’t come quick and easy.  

 

You know what’s quick and easy at the gym? Machines. When I meet with a new member, especially one with limited weight training experience, they often want me to introduce them to the machines. They have the wrong guy. Some machine work is fine as a supplement to your program. However, they’re vastly overused because of their simplicity (and availability). Sit down, adjust the weight and have at it. Little instruction is needed because with most machines there are no variables; you will push or pull the weight in the one plane of motion that the machine allows. Everything is guided for you. This is not a good thing. Not a real-life application of strength. If you’re on a machine, you’re probably sitting down with your back supported and your core and stabilizer muscles completely inactive. There’s no challenge  to your balance, a necessary but overlooked component  of training. For those reasons, there’s very little carryover to everyday activity and even less to athletic performance.

 

Quick example: Let’s take the popular hamstring curl machine, whether it’s seated or lying. Your heels are behind the roller and you’re pulling the weight up to your butt. Yes, this will create a nice contraction of the hamstring. But it does so in a purely isolated fashion. Your hips are stationary and completely taken out of the movement. As you walk, run, jump, squat, your hamstrings – or any muscle - NEVER will work in isolation. There will always be integration with simulataneous hip flexion and hip extension. A coordinated movement. You want to be coordinated or uncoordinated?

 

Bodybuilders’ routines consist of a lot of machines and isolated movements, which undeniably will improve strength and build muscle. But how many bodybuilders look stiff and uncoordinated?  How many of them are truly athletic enough to excel in a challenge like an obstacle course or even look natural running up and down the court in a game of pick-up basketball?  That’s because their muscles have been trained in isolation. There’s no fluidity to their movements. A much better exercise for the purpose of integration and training natural body movement would be a hamstring curl on a Stability Ball where the hamstrings, hips and glutes are working in synchronized fashion. Deadlifts (if a client can demonstrate adequate hip flexion and extension) are another.

 

This is not to say that you won’t see me or my clients on machines. Machines do have a place in a training regimen, although they shouldn’t comprise more than a third of your routine. Natural movements using bodyweight, free weights, bands and medicine balls should make up the bulk of your routine. Understand, there’s a difference, in my eyes, between a big guy and a fit guy. But if I want to bring out a client’s teardrop muscle, the vastus medialis, of the quad (right above the knee), heck yeah, I will put them on a leg extension machine. I use the leg press with clients regularly to build quads and load the glutes. Lat pulldowns are a great exercise. My oft-stated training philosophy is: feel better, move better, look better – in that order! I use machines more often in the look better phase.

 

You want your body to be a fit, functional, fat-burning MACHINE? Then get off the machines and incorporate more multi-joint, multi-planar movements, the essence of functional training. Get off the seat, get on your feet and think integration before isolation. You think you’ll get fit with the bulk of your routine sitting on machines? As Phil sang, “you better forget it. You’ll never get it.”

 

 SPREADING THE HEALTH!!!

ROBERT HADDOCKS , CPT (National Academy of Sports Medicine and National Strength and Conditioning Association) and CSCS (NSCA).

.

 

Why are so many black women fat?

Why are so many black women fat?



Before you bristle at the question, consider this: four out of five black women are overweight or obese, according to the U.S. Department of Health and Human Services.** Let me repeat that: four out of five. About 50 percent of black women fall in the obese category compared to 30 percent of white women, an NPR story states. The disturbing trend starts early. Almost 20 percent of black girls in high school are overweight, compared to nearly 14 percent for white girls, a 2012 CDC study says. (Black boys, 12.8, are less likely to be fat than white boys, 14.7.)



Those numbers, while alarming, reflect what I see as a personal trainer and a black male. I’ve pondered the black obesity question for many years. A number of factors, I believe, have contributed to African-American women being fatter than ANY OTHER GROUP. I planned on writing this blog based on only my own observations and experience in and out of the gym, but then found an overwhelming amount of supporting evidence online. Some people might disagree with my opinion, but it’s hard to dispute the damning statistics. Yet some will - and therein lies the problem. Black women are in denial. Many really believe that they’re fit and fine at 160, 180 or even 200 pounds. This is not a new story, especially in the South. Black women here have embraced their “thickness,” shamelessly displaying blubbery arms while sporting spaghetti straps. Ladies, that’s not a good look...



Listening to a hip-hop radio station last weekend, I heard two women discussing working out and losing some LB’s. One said, “well, it’s tough for black women because we like to cook” and then, of course, eat what they’ve prepared. She added: “and our men like us currrrrvvvy.” That might be true, I do like curves. But, unfortunately, curvy has become a euphemism for fat. Don’t be fooled into thinking you look good just because a few guys are trying to get in your pants. And you like to cook? Broiled chicken or baked fish makes a fine meal.



What’s at the root of this problem? The belief that it’s acceptable - or even preferred - for black women to be big. It makes it easier to justify eating unhealthy, fat-laden and fried foods. It contributes, I think, to black women thinking that they don’t have to work out. I work out at a lot of gyms in metro Atlanta and I’m often stunned by the scarcity of black women, even in racially mixed locations. That’s discouraging. At my job, in Woodstock, Georgia, the membership is decidedly white, but in almost two years of working there, I have yet to have a black female client. More damning: in my ten years as a trainer, I’ve had one black woman and she was a short term client. But it’s silly of me to think that a person is going to see the benefit of hiring a trainer when they don’t see the benefit of working out period. (More than 58 percent of blacks did not meet federal physical activity guidelines compared to 45 percent of whites, according to the CDC study.)



If black women (and men) are not exercising enough and not eating healthy, is it any surprise that we’re more prone to obesity, hypertension, heart disease, diabetes and other afflictions? That we die younger? This problem is about a lot more than just appearance or personal preference when it comes to body type. It’s much deeper and it starts with a mindset, a damaging one that must be changed. I know some of you ladies out there exercise regularly and I commend you. It’s not easy. You have to commit and make the time. I hear excuses every day why someone can’t work out. I don’t buy any of them. You can’t find 45 minutes a day three or four days a week? I’ve had clients with two, three, even six kids that do it. I have a client who runs his own million-dollar company, putting in 60-70 hour weeks. I have another executive who trains with me at 5:30 AM before driving 45 minutes to downtown Atlanta. Please don’t tell me you don’t have time. Please don’t tell me that you can’t work out because it will mess up your hair. Is cute hair more important than a healthy heart and fit body? Please don’t tell me that you’re naturally big-boned and that’s why you weigh 200 pounds. Stop it!



This is a sensitive and complicated topic and I could continue, but I’ll wrap it up here. Just consider this food for thought.




** Overweight and obesity are defined by Body Mass Index, which is height-weight ratio. While it is a common and accepted measure, it is not the best indicator of body composition. A skinfold caliper test and hydrostatic weighing are more accurate assessments.




SPREADING THE HEALTH!



Robert Haddocks is certified by the National Academy of Sports Medicine and the National Strength and Conditioning Association and a Certified Strength and Conditioning Specialist through the NSCA.

Lipstick on a Pig

Is there a soldier in the house with a nice set of shock absorbers and a taut, springy rubber band? And are you putting lipstick on your pig? Whaaaat? I use a lot of analogies and metaphors when I train my clients. They all know that if I bark “SOLDIER!,” I want their torso tall and tight, chest out shoulders back. Here are a few of my favorites that I use to make people understand why I do what I do. Part of my job as a trainer is to educate. Any trainer worth his salt should be able to provide a good workout. That’s the easy part. The bigger challenge, from my perspective, is to get my clients to understand the human body and its movement, how everything is connected. Once that light comes on, then their function, performance and appearance will improve AND they'll know why! RUBBER BAND – I use this one often, probably because it’s the most applicable. Your muscles really are like rubber bands and the more that they can stretch, the more power they can generate. The body simply can’t be explosive if its muscles are unable to elongate. Also, tight muscles also are going to fatigue a lot quicker because they’re not operating efficiently. If you’re running and your hip flexor is stretched to 75 percent of its capacity each time you lift your leg to 90 degrees while mine is stretched to 50 percent and reaching the same position, think how much more energy you’re expending with each stride. Now tell me who’s going to fatigue first. And who’s likely to have greater stride length and frequency and therefore be faster? Furthermore, tight, inflexible muscles often lead to postural imbalances and injuries. For instance, if your chest muscles are very tight (which could be through inactivity or through over-activity (e.g. guys’ tendency to do too much chest and not enough back), eventually that tightening of the pectoral muscles will pull the shoulders and upper back into a rounded position (kyphosis). I’m sure you’ve seen a muscle-bound guy who is hunched over because all he does is chest press. That’s not a good look, Neanderthal man. “Be a soldier!” So along with having a balanced ratio of pulling and pushing exercises, make sure that your routine includes stretching and multi-planar movement to open up the body. HOUSE – Think of your body as a house – one that you’re going to live in FOR THE REST OF YOUR LIFE. When a house is built, do they start with the exterior and then install all the supporting structures? That would be asinine, yes? But so many people want to focus on the exterior, the mirror muscles, but their structural beams are made out of balsa wood. Or infested with termites. They covet the often glamorized six-pack and couldn’t care less about the far less sexy core stability. That, if I can use another analogy, is like putting lipstick on a pig. You have to build your body inside-out. If not, you might build your superficial muscles and look good and feel fine for awhile. But like a house built on a faulty foundation, sooner or later, you and your poorly constructed body will come crumbling down. Trust me, I’m speaking from first-hand experience on that. SHOCK ABSORBERS – Your glutes really are shock absorbers. But only if they’re working properly. I’ve elaborated on this in my “Get your butt in gear” blog and I’ll touch upon it again because strengthening your glutes is crucial. The gluteus maximus and medius have many functions: help extend the hips, decelerate spinal flexion, decelerate knee flexion and internal rotation of the knee. They’re capable of producing – and absorbing – a lot of force. As you walk, - and especially as you run and jump – your body takes a tremendous pounding. When you jump, your body has to absorb as much as five times your body weight upon the landing. That force has to go somewhere, and weak, inefficient glutes will lead to your lower back and your knees absorbing the brunt of it. Two clients this week volunteered that they’re feeling their glutes and their powerful contractions more than they ever have. I love hearing that as much or more than a client telling me that she lost five pounds. Other than your quads, your glutes are the body’s strongest muscle – and in my humble opinion – the glutes are far more important. QUILT – This is closely associated with the rubber band analogy. If I have a quilt that has a pull in the upper right corner, it’s inevitable that there’s going to be a ripple effect in my yarn all the way down to bottom left. Once that happens, your muscles’ firing pattern has been compromised, which will lead to lower force production, compensation patterns, and possibly injury. It boils down to this: it’s all connected. For instance, if you have an injury or a weakness in your left foot, knee or hip, eventually your right shoulder probably will be affected. Why? Your body basically works in an X pattern: your left hip and right shoulder typically work in conjunction: think throwing a football, swinging a tennis racket or simply bending down to pick up something (you plant with the left foot – loading the hip and glute - and reach with the right hand. Even if the problem is as small as your big toe, that’s going to affect your ability to transfer ground forces up through the calf, into the leg, up to the hip and through the torso. It’s a domino effect. Your muscles are connected by a web of fascia that runs throughout your body. Just as your strength training should comprise of mainly integrated, not isolated, exercises, incorporate some integrated stretches that target multiple body parts and lengthen the entire fascial line, i.e. your quilt. There you have it, people. I know, like my last blog, that this is not necessarily a sexy column that will make you say Wow! But I hope it makes you think and look a little deeper into your regimen, beyond the often superficial sexy. So build your house. Stretch your rubber bands. Check those shock absorbers. And stop putting lipstick on your pig. SPREADING THE HEALTH! ROBERT HADDOCKS is a certified personal trainer through the National Strength and Conditioning Association, and the National Academy of Sports Medicine; and is a Certified Strength and Conditioning Specialist through the NSCA. Send any questions to robhadd@hotmail.com or call 404-317-4666.

Who says these aren't SEXY???

Every trainer has their favorite exercises and I’m no different. But my favorites are probably different than most. They’re not cool or sexy or ones that automatically will grab your attention. In fact, they might sound pretty boring. But trust me, they work. And they’re essential in improving your body’s overall function and, ultimately, its appearance. Many years ago, when my primary focus was to go hard and heavy all the time and to simply look better, I would’ve shunned these exercises. I probably would have even laughed at a guy doing these. I’ve listed only three here, but of course I have plenty more. Contact me if you have any questions – or if you want a few others. STABILITY BALL HAMSTRING BRIDGES How to do it: Lie on the floor with your feet up on a Stability Ball. Slowly thrust the hips all the way up, squeezing your hamstrings and glutes. Pause a half second at the top. Do not go too quickly, which will lead to you using momentum and substituting lumbar extension for hip extension. Go 15-20 reps, without resting at the bottom, for 2-3 sets. These also can be done with your feet on the floor or on a Bosu ball. To increase difficulty, progress to single leg. Why I do it: In my opinion, it’s simply one of the best exercises you can do. Why? Because it hits the all-important and frequently neglected posterior chain and does so in a way that is totally safe. And – unlike a hamstring curl machine – it’s an INTEGRATED move that simultaneously involves hammies, hips and glutes. What’s happening as you drive the hips in the air? Your hamstrings are contracting as they assist in extending (straightening) the hips. Every single one of my clients does these. They’re more beneficial than a leg curl machine which works the muscle but does so without any contribution from the hips, which stay in a fixed position. In everyday activity never will your hamstrings be called into play without hip flexion and hip extension. Bridges are a great primer or foundational move for squats and deadlifts, both of which require significant flexion and extension of the hip. So, too, do kettlebell swings, another favorite of mine. But if a client can demonstrate adequate hip flexion and extension on a hamstring bridge, why am I going to load him up with a weighted exercise and have him wrench his back? The great majority of people I see (I’d estimate up to 75%) are seriously lacking in that area and that can lead to a host of problems starting with faulty movement patterns and ending with serious low back issues and more. Hamstring curls have their place, but keep in perspective that they isolate the muscle. If I were training a bodybuilder, that machine – and many others – would be a staple of the routine because it will build the muscle. But you’re not a bodybuilder. So in most cases, you want to think integration before isolation. BAND WALKS - How to do it: It’s best to use a small loop band wrapped around your ankles but you can substitute the bands with handles that are available at most gyms. Stand on the band and make an X by grabbing the left handle with the right hand and vice versa and pulling up to your stomach. Make sure you have a good amount of tension on the band. Start with your feet shoulder width apart. Step out to the side with your right foot and then return the left foot back to no less than shoulder width distance between your feet. Continue walking sideways for at least 15 yards and then go back the other way leading with the left foot. Do not rock. Keep your upper body tall and tight. Turn your foot in slightly (pigeontoed) and step leading with your heel. Why I do it: This is an exercise that looks very simple, maybe even silly to the uninitiated. But I guarantee you, after about 30 seconds, anyone who tries it won’t be laughing. Typically done early in the workout, it’s a great exercise to activate the muscles of the hips and glutes, specifically the glute medius. As you stand, walk or run, your body gets a lot of support from the glute medius. If that thick band of muscle is not firing or weak, you’re losing out on a lot of potential power – and your chances of suffering a back or knee injury are far greater. As I always preach, the hips (and glutes) are your hub. Power is transferred from your lower body to your upper body through the hips. Improving stability and mobility of your hips will pay dividends throughout your entire body and it will take your athletic performance to another level. Function aside, ladies, you want to lift and tighten up your butt and tone the backs of your thighs? Start banging out some bridges and band walks! The exercises might not sound sexy, but the results can be!!! WOOD CHOPPERS How to do it: Grab a medicine ball (maybe between 6 and 10 lbs.). Stand with your feet a little wider than shoulder width with a slight bend of the knees. Raise the ball as high as you can above and outside your right shoulder. Now chop wood. Swing the ball in a downward diagonal pattern, ending up outside of your left hip. You want speed and power here, but keep your core relatively tight and make the abs resist the force as you move across your body. Reverse wood choppers, starting outside of your hip, are very good, too. Also, mix it up by using a cable and/or a band. Why I do it: There are so many things going on with this exercise, multiple benefits. It’s a classic MULTI-JOINT, MULTI-PLANAR movement, the basis of “functional training.” It’s a movement pattern that is frequently done in everyday activity – and in sport. First, as we raise the arms across the body, we’re getting some LENGTHENING occurring on your lats and down to the obliques. Remember, think of your body and your muscles as a rubber band: the more it can stretch, the more power it can produce. As the arms come down across the body, we’re getting rotation occurring at the shoulder and thoracic spine. This forces your abs to engage as dynamic stabilizers, keeping your trunk upright. Toward the bottom of the movement, you’re extending the elbow, which engages your triceps. Also, as you lean forward, your glutes should – and note I say should – kick in, eccentrically lengthening, to decelerate flexion of the spine. Most people’s routine are far too linear. Almost everything is done straight up and down, what is called the sagittal plane. Think of the big, musclebound guy. He’s stiff with little rotation occurring through his body. He’s one dimensional. We’re three dimensional creatures. Train in that fashion. Robert Haddocks is a certified personal trainer through the National Academy of Sports Medicine and the National Strength and Conditioning Association. He also is a certified strength and conditioning specialist (NSCA). Contact him at robhadd@hotmail.com if you have any questions.

Who says these aren't SEXY?

Every trainer has their favorite exercises and I’m no different. But my favorites are probably different than most. They’re not cool or sexy or ones that automatically will grab your attention. In fact, they sound pretty boring. But trust me, they work. And they’re essential in improving your body’s overall function and, ultimately, its appearance. Years ago, when my primary focus was to go hard and heavy all the time and to simply look better, I would’ve shunned these exercises. I probably would have even laughed at a guy doing these. I’ve listed only three here, but of course I have plenty more. Contact me if you have any questions – or if you want a few others. STABILITY BALL HAMSTRING BRIDGES How to do it: Lie on the floor with your feet up on a Stability Ball. Slowly thrust the hips all the way up, squeezing your hamstrings and glutes. Pause a half second at the top. Do not go too quickly, which will lead to you using momentum and substituting lumbar extension for hip extension. Go 15-20 reps, without resting at the bottom, for 2-3 sets. These also can be done with your feet on the floor or on a Bosu ball. To increase difficulty, progress to single leg. Why I do it: In my opinion, it’s simply one of the best exercises you can do. Why? Because it hits the all-important and frequently neglected posterior chain and does so in a way that is totally safe. And – unlike a hamstring curl machine – it’s an INTEGRATED move that simultaneously involves hammies, hips and glutes. What’s happening as you drive the hips in the air? Your hamstrings are contracting as they assist in extending (straightening) the hips. Every single one of my clients does these. They’re more beneficial than a leg curl machine which works the muscle but does so without any contribution from the hips, which stay in a fixed position. In everyday activity never will your hamstrings be called into play without hip flexion and hip extension. Bridges are a great primer or foundational move for squats and deadlifts, both of which require significant flexion and extension of the hip. So, too, do kettlebell swings, another favorite exercise of mine. But if a client can't demonstrate adequate hip flexion and extension on a hamstring bridge, why am I going to load him up with a weighted exercise and have him wrench his back? The great majority of people I see (I’d estimate up to 75%) are seriously lacking in that area and that can lead to a host of problems starting with faulty movement patterns and ending with serious back issues and more. Hamstring curls have their place, but keep in perspective that they isolate the muscle. If I were training a bodybuilder, that machine – and many others – would be a staple of their routine because it will build the muscle. But you’re not a bodybuilder. So don't train like one. In most cases, you want to think integration before isolation. BAND WALKS How to do it: It’s best to use a small loop band wrapped around your ankles but you can substitute the bands with handles that are available at most gyms. Stand on the band and make an X by grabbing the left handle with the right hand and vice versa and pulling up to your stomach. Make sure you have a good amount of tension on the band. Start with your feet shoulder width apart. Step out to the side with your right foot and then return the left foot back to no less than shoulder width distance between your feet. Continue walking sideways for at least 15 yards and then go back the other way leading with the left foot. Do not rock. Keep your upper body tall and tight. Turn your foot in slightly (pigeontoed) and step leading with your heel. Why I do it: This is an exercise that looks very simple, maybe even silly to the uninitiated. But I guarantee you, after about 30 seconds, anyone who tries it won’t be laughing. Typically done early in the workout, it’s a great exercise to activate the muscles of the hips and glutes, specifically the glute medius. As you stand, walk or run, your body gets a lot of support from the glute medius. If that thick band of muscle is not firing or weak, you’re losing out on a lot of potential power – and your chances of suffering a back or knee injury are far greater. As I always preach, the hips (and glutes) are your hub. Power is transferred from your lower body to your upper body through the hips. Improving stability and mobility of your hips will pay dividends throughout your entire body and it will take your athletic performance to another level. Function aside, ladies, you want to tighten up your butt and tone the backs of your thighs? Start banging out some bridges and band walks! The exercises might not sound sexy, but the results can be. WOOD CHOPPERS How to do it: Grab a medicine ball (maybe between 6 and 10 lbs.). Stand with your feet a little wider than shoulder width with a slight bend of the knees. Raise the ball as high as you can above and outside your right shoulder. Now chop wood. Swing the ball in a downward diagonal pattern, ending up outside of your left hip. You want speed and power here, but keep your core relatively tight and make the abs resist the force as you move across your body. Reverse wood choppers, starting outside of your hip, are very good, too. Also, mix it up by using a cable and/or a band. Why I do it: There are so many things going on with this exercise, multiple benefits. It’s a classic MULTI-JOINT, MULTI-PLANAR movement, the basis of “functional training.” It’s a movement pattern that is frequently done in everyday activity – and in sport. First, as we raise the arms across the body, we’re getting some LENGTHENING occurring on your lats and down to the obliques. Remember, think of your body and your muscles as a rubber band: the more it can stretch, the more power it can produce. As the arms come down across the body, we’re getting rotation occurring at the shoulder and thoracic spine. This forces your abs to engage as dynamic stabilizers, keeping your trunk upright. Toward the bottom of the movement, you’re extending the elbow, which engages your triceps. Also, as you lean forward, your glutes should – and note I say should – kick in, eccentrically lengthening, to decelerate flexion of the spine. Most people’s routine are far too linear. Almost everything is done straight up and down, what is called the sagittal plane. Think of the big, musclebound guy. He’s stiff with little rotation occurring through his body. He’s one dimensional. We’re three dimensional creatures. Train in that fashion. Robert Haddocks is a certified personal trainer through the National Academy of Sports Medicine and the National Strength and Conditioning Association. He also is a certified strength and conditioning specialist (NSCA). Contact him at robhadd@hotmail.com if you have any questions.

Secrets to a six-pack!

In their quest to get a flatter stomach and that coveted six-pack, so many people crank out set after exhausting set of sit-ups and crunches. That’s all well and good, but the fact is that’s only a small part of getting those abdominal muscles to connect like pieces of a Jigsaw puzzle.

The most important factor in getting well-defined abs is not doing thousands of sit-ups a week. It’s that dreaded d-word: diet. Sit-ups surely will target the muscles of the abs, but it’s impossible to spot-reduce. So if there are layers of fat covering that rectus abdominus, you’re not going to see your abs. It’s that simple. Guys, if you’re not below 12 percent bodyfat, don’t expect your abs to do more than maybe peek through – and that’s on a good day and only when the light hits them just right! Ladies, I’d put that number at around 18 percent. You want clearly visible, chiseled abs? Reduce those numbers by about 5 percent. And getting there requires first a healthy diet and regular cardio to burn the fat.

Frankly, I don’t do a lot of sit-ups and crunches nor do my clients. Oh, sure, we do some, but we’re more likely to some cable wood choppers, medicine ball throws across the body or another INTEGRATED movement. Those exercises are much more functional. Sit-ups and crunches, for me, are the finishing touches. They work the rectus abdominus, a superficial muscle, and do so in a very isolated fashion. Think about it: in daily activities how often does the body simulate the movement of a sit-up? Maybe once - when you get out of bed. True, biomechanically one function of the abs is to assist in spinal flexion (as occurs in a sit-up). But far more often the abs work as dynamic stabilizers of the trunk, resisting force and producing force in ROTATIONAL MOVEMENTS while you’re on your feet (as occurs in a wood chopper). If you’re a mom who’s picking up her kid or lifting her groceries from a cart and into her trunk, which exercise do you think will make those movements easier, a sit-up or a wood chopper? If you’re a tennis player, baseball player or really any athlete, which exercise would be more beneficial? You are lying down when performing a sit-up. I always remind my athletes, if you’re on your back, well, guess what? That play is over for you!

Don’t get me wrong, I’m not saying don’t do sit-ups and crunches. By all means, do them! They are a necessary part of a good abdominal routine. But just remember to also include more functional moves that lengthen the abdominals and work them through different planes of motion. Sit-ups cause the abs (and hip flexors) to contract, i.e. shorten and potentially place strain on the back. As we get older, muscles are shortening enough on their own, losing their elasticity and ability to produce power. Another advantage to wood choppers, rotational movements with balls or bands, kettlebell swings, etc.. is that they’re going to burn a lot more calories than a sit-up. And if you want to see your abdominals – or if you just want to lose weight – it really comes down to burning more calories than you’re taking in.

So you want to bring out those sleek, sexy abs this summer? Think the I’s: IMPROVE and clean up your diet, INCREASE your cardio and add INTERVAL training and INTEGRATE your abdominal training.

Robert Haddocks is a Certified Strength and Conditioning Specialist and Certified Personal Trainer (NASM and NSCA)at Lifetime Fitness. For more information, contact him at 404-317-4666 or robhadd@hotmail.com

Get your butt in gear!

It seems I’ve developed this reputation of being a very “functional” trainer. And I’m fine with that label because nearly everybody I see (and that would include you) has some type of dysfunction. But the problem is that the majority of those folks don’t realize that they are dysfunctional. All they know is that their back, their knee, their shoulder hurts. Or just that they can’t do the things they used to do 10 years ago.
People need to recognize that pain frequently is a symptom of dysfunction: poor postural alignment, limited flexibility and accompanying faulty movement patterns. At the start of any exercise program, those things need to be addressed or you’re setting yourself up for failure – and even more pain and injury. What’s the most common form of dysfunction I see? Tight, immobile hips and weak, inactive glutes. For instance, if you can’t flex your hips (pushing your butt back with limited spinal or knee flexion), you have no business doing a loaded squat with weight on your back. If you can’t touch your toes, you shouldn’t be doing deadlifts. Let’s look at the squat, which a lot of people do, many with improper form. Your first move SHOULD be hip flexion. But with far too many people, their first move is knee flexion. So what happens? As you lower yourself and the barbell down toward the floor, all that weight must be absorbed. And if you’re flexing your knees first, guess what’s absorbing a great deal of the force? Conversely, if you are able to sit back and load your hips and glutes, they’re performing the brunt of the work. Think, do you want force absorbed by the small, vulnerable knee joint or by the big, powerful muscles of your gluteus maximus?
I tell my clients to think of their glutes as shock absorbers in a sense. As you walk, run, cut, jump or land, force is being transferred through your body. With inadequate glute function, that force has to be transferred elsewhere, likely to your lower back and/or your knees. When you can’t flex and extend the hips, you’re going to compensate with spinal extension (not to mention losing a lot of potential power in your movements. Most ACL (anterior cruciate ligament) prevention camps don’t focus on strengthening the knees. Ankle and knee stability surely is component, but the main focus is on the hips and glutes, which assist in decelerating flexion and internal rotation of the knee. So yes, the glutes are shock absorbers and they’re also brakes. And if you’re wondering, don’t the quads also assist in deceleration? Yes, they do. But let me give you another analogy. If you’re riding a bike and all you have are front brakes, what happens if you’re going really fast and have to slam on the brakes? You flip over the handlebars because you couldn’t stop all of that momentum evenly, efficiently. Having only front brakes is an accident waiting to happen and if you’re quad-dominant and neglect your glutes, your knees and back will eventually suffer the consequences.
Along with being called functional, my training style has been called “hip dominant.” Before a fellow trainer told me that a few years ago, I hadn’t even thought about it. But once I did, I said, yeah, I guess he’s right. And as I’ve said in a previous blog, “Hips Don’t Lie,” if your hips are tight and your glutes are inactive, your movement – even simply walking – is compromised. And sooner or later, that dysfunction will manifest in the form of pain. Get your glutes firing and – in keeping with the order of my training philosophy – you’ll feel better, move better and look better. Ever see a world class sprinter, a gymnast or really any explosive athlete with a flat butt? Very rarely. That should tell you something.
So you want to reduce the chances of injury, improve your everyday function AND take your athletic performance to another level? The answer is simple: get your ass in gear!

Robert Haddocks is a personal trainer at Lifetime Fitness. He is certified through the NSCA (National Strength and Conditioning Association) and NASM (National Academy of Sports Medicine) and is CSCS (Certified Strength and Conditioning Specialist).