The Abdomen

When performing sit-ups, press your index and middle finger into the abdomen (1-3 inches below the belly button). Located here is your colon’s last segment before the first of two sphincters. Think of this as the brain of your organs. Strengthening both the oxygenation, muscle-tone, and stamina not only relieves stress, but strengthens B.M.’s and protects the lumbar-spine, i.e. lower back.

So what exercise can you practice to increase strength, flexibly and balance of the trunk?

How about starting with the basic floor sit-up. This is the first (ideally) movement to master. Increased awareness and body control is what you will find. Test/Retest: 15 repetitions @10 second concentric and eccentric contractions. If this cannot be performed, I can teach you tested progressions to get you there. Like any feeling, you must experience this first-hand to comprehend the totality of this physical manipulation.

Also this area of the body, (the trunk) is commonly mislabeled as the core. Few people have an understanding and contractile capacity to tap into the core or center (midline). This is the case because little evolution and progression exist today (popularly). If you are still using the same protocol from last month when isolating and compoundly training the trunk of your body, well keep looking.

I teach in an order in-which the beginning does not look, feel, or function the same as the end. This translates into the practitioner as challenging yet obtainable sessions. Sessions in which immediate feedback rules all.

Living moment to moment.

The goal as a teacher is to demonstrate impossibilities, then take you there.

Be well.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

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The Weakest Link

An oldy but a goody, “you are only as strong as your weakest link”

Let us exam a deadlift with the paradigm (overused, hyper-loaded, under/over developed)

– Ankles tight > Shin bone will not be closest to vertical
– Knees lacking r.o.m > Unable to close the knee angle
– Anterior hip impingement > Unable to rotate hips forward (load posterior chain)
– Weak abdominals > Lumbar spine extension (back pain/injury)
– Under-developed latissimus dorsi/over developed pectoralis > Thoracic spine curves
(losing straight midlne position in the frontal plane)
– Lacking scapular depression and retraction > Restricts shoulder rotation
– Minimal lateral rotation of shoulder> Poor activation of latissimus dorsi
– Improper head position > Effects downstream spinal straightness
– etc.

The problem is two fold. One, to many people are not performing functional movements (beyond deadlifts) and Two, many people are not performing the movements slow enough, heavy enough, and with lower rep ranges (1-2-3) (each method individually).

If one piece of this kinetic chain is off (poor r.o.m, over/under developed) or the sequence of activation (firing) is incorrect, then you need to address issues systematically and isometrically. The test/re-test over time will be compound movements, mostly closed chain (involving entire kinetic-chain).

It does matter how you reach your destination, the practice is more involved than only the apex (top of the deadlift).

note: This sort of awareness and articulation is applied to all movements. This is also not rare. Everyone either has impingements or are actively preventing their prevalence.

Remember: Training is not difficult to understand.

Hit every corner possible from every direction imaginable, while moving under any tempo, repetition, or volume manageable. Feel your way through complex movement patterns over and over again in order to make them sub-conscious chains with no weak links (evolutionary rights).

Training intelligently is f***en difficult, but the progressions are extremely easy in application. This way your effort at each step can be with maximal tension and hyper body-awareness.

I do not need to debate this message. It is just the way it is. Removes the need for all of the specialists treating symptoms. Forget sport, forget performance, and forget targeting muscle imbalances. Focus & practice movement that is natural and inescapable.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form