Whether you are looking to PR your squat, want to squat without pain or are just sick of nagging lower extremity pain—this is where the change needs to begin.
This week I posted a picture on social media of a patient who started the session with a squat that deviated to the right and then after some mobility she was centered. This started a lot of conversation from athletes asking for help with this exact issue. First, check out your mobility. Remember: symmetry is important in a squat so be sure to check both sides and compare!
Pain and dysfunction in the back, hip and lower extremity can absolutely be caused by a laundry list of issues, but sometimes we make it more complicated than it needs to be. The best way to begin to decrease pain and improve function is to find the low hanging fruit and start there.
At Athletes’ Potential we use a group of movements to screen every patient with lower extremity complaints. The last movement is always a body weight squat. Not because every patient we treat is a weightlifter and wants to improve their squat, but because it is a foundational movement that everyone should have the requisite mobility and strength to perform.
The first two places to look for a mobility restriction are the ankle and the hip.
A few indicators of ankle restriction during the squat often comes in two forms: the people that feel like they will fall backwards if their chest is up any higher (pic 1) OR those who look like they have a solid squat but on closer look, their ankles are collapsed and spin outward (pic 2&3).
Ankle dorsiflexion is essential to have a deep squat with an upright torso. The best way to check your own ankle mobility: place your foot a hand width from a wall (in a lunge position), with the foot in that position drive your knee toward the wall making sure that your heel stays down. Can it touch the wall? If yes, move on to checking hip mobility. If no, your ankles are limiting your squat!
Our favorite ankle mobility drill uses a band to distract the ankle and then move it through range. Check it out-- Ankle distraction and dorsiflexion
Ankles can be a frustrating joint to mobilize because they are slower to change. It is important to work ankle mobility into your warm up and/or cool down as much as possible! As you begin to chip away at ankle restrictions, check out this older blog post about the best way for you to modify a squat until your mobility is improved: Is squatting bad for my knees? Part II
To self-check hip mobility there are a two hip movements that are important to check- hip flexion and hip internal rotation. When you are missing hip flexion and/or internal rotation, there may be a pinching sensation at the front of the hip during a squat or you have a “butt wink” at the bottom. To check hip flexion, lay on your back and pull your knee towards your chest. Ideally, you will be able to get your knee about a fists width from your chest. As you apply overpressure with your hand, you might notice your pelvis start to lift off of the floor. This is actually lumbar flexion, which is synonymous with a ‘butt wink’. The athlete below is experiencing this a bit, I think he was trying to show off for the camera. ☺
When checking internal rotation, sit on a table or box so that your feet are not in contact with the ground. Internal rotation is the motion when your foot moves outward from your body when your hips and knees are bent. We like to see 40-45 degrees, as in the picture below. Be sure that as you rotate your hip, you don’t bring your booty off the table and lean to make it go further!
Lacking hip flexion? Here is a great sequence to work through-- Hip Flexion Mobility
Is your internal rotation less than ideal? Is one side much less than the other? Give this a try-- Anterior Hip Opener with Internal Rotation
Maybe you check all of these areas and you have the ideal mobility. What else could it be??
Really bendy athletes are on an opposite end of the spectrum from more immobile athletes. In fact, banded mobility and banded distractions won’t help you at all! If this is you—stay tuned for Part II that covers the limiting factor of the squat for flexible folks.
Thanks for reading,
Let’s recap from last week:
Your ankles drive the squat bus and your knees are along for the ride. Unfortunately, the hip is often overlooked when pain or dysfunction with squats occurs. Strengthening targeted to the hip will improve knee position during the squat. If it hurts your knees to squat, it is likely a faulty movement pattern causing the issue.
When there is pain, do not push through. Jane Fonda might have said “no pain, no gain” during her abs, buns & thighs workout but this does not apply. The feeling of an ice pick jabbed in your knee cap is not normal. Pain with a back squat does not mean you can’t squat at all! Try these first:
I eluded to different flavors of squats in the last post. Is high bar back squat bothering the knees today? Try a low bar position, front rack or squat to a box. There are so many options! It is nearly as exciting as picking a flavor of ice cream.
Check out Noel showing us some variations of squats! Pay attention to her ankle and shin positions.
High Bar Back Squat a.k.a Traditional Back Squat
The bar rests across the top of the upper trap, on the shoulders. Throughout the movement, the torso remains upright. With this set up, the knees tend to move more forward than in other squat variations so adequate ankle mobility is essential!
Remember, those with significant ankle mobility issues will have trouble maintaining the upright torso and may try to sidestep the issue by turning the toes out wide. Another squat flavor will allow you to move in less compromising patterns while still gaining strength. Don’t forget to work on ankle mobility every day!
The bar rests across the front of your shoulder, elbows are high and in front. The torso is the most upright in this squat flavor to keep the barbell over the midfoot. Again, ankle mobility is key here!
For those who do not have glaring mobility restrictions, the front squat is a great exercise to carry over for the clean.
Low Bar Back Squat
The feet are in a wider stance than for the traditional squat. The bar rests lower across your shoulders, elbows are back and high to help create a shelf for the barbell. The torso maintains more of a forward inclination to keep the barbell over the midfoot.
This flavor of squat decreases the torque at the knees by allowing the tibia, or the shin, to remain more vertical. (Go back and look at her shin-to-foot angle in the traditional squat and compare!) More torque is placed at the hip, so the hammies and glutes are targeted. If you feel a pinching at the front of the hip, vary your squat width and work on that hip flexion mobility!
The feet are in a wider stance, similar to the low bar set up. The bar rests across your back in either high bar or low bar position. A sturdy box is behind the lower legs. The hips are allowed to travel further posteriorly during this movement which allows the tibia to remain vertical.
The box squat is great for all athletes to include in their workouts. It is helpful when just learning how to squat or trying different foot positions. After a knee or ankle injury, it is a good way to decrease torque at the knee and demand on the ankle joint. Box squats are also used for power athletes as it has been shown to increase the rate of force development, or explosive strength, more than other squat flavors.
Each of the squat flavors has something different to offer for your health and athletic development. If you are recovering from an injury or lack mobility in the hips or ankles, there is still a flavor for you! Grab an empty barbell and try each of the variations. Don’t be afraid to vary your stance width. Start with a taller box and gradually work your way down as you get comfortable.
Taking a video of yourself moving is the cheapest and quickest way to find faults and underlying mobility issues. Once you work through each squat flavor, you will have a better idea of which mobility drills to introduce daily. Get your squat moving correctly and cut out that knee pain! After all, it’s not your knees’ fault!
Thanks for reading!
Swinton P, Lloyd R, Koegh J, Agouris I, Stewart A. The biomechanical comparison of the traditional squat, powerlifting squat, and box squat Journal of Strength and Conditioning Research. 2012;26(7):1805-1816.
Hi, I’m Dr. Danny Matta DPT. I’m a Physical Therapist/Strength Coach and I’m the founder of Athletes’ Potential. Our company helps people just like you live higher quality, higher performance lives. That could be running your first 10K, competing in the CrossFit Games or getting rid of that lingering back pain so you can start getting back in shape! Dry needling is a technique we use frequently. I hope you have a better understanding of what it is after this article. Please email us if you have any other questions and we’d be glad to answer them for you.
When I was in the Army as a Physical Therapist, I remember first hearing about dry needling and thinking how crazy it sounded. I remember thinking PTs that were doing dry needling were searching for some kind of voodoo treatment that only had placebo effects. I actively stayed away from learning it because at the time I was a new graduate that thought I knew everything and was going to set the world on fire by getting everyone better.
Well, things changed one morning when I wrecked my back after a ruck march training session. I hurt my back so bad I could barely drive home and had to cancel all my patients that day. I threw everything at it that I knew and even enlisted the help of a few of my colleagues. Six months later, my back still hurt to pull weight from the ground, back squat or run (that was literally 80% of my training at the time!).
About that same time, a new physical therapist named Dr. Emmanuel Easterling moved to where I was stationed. Dr. E, as we called him, was a certified dry needling ninja. I reluctantly let him perform his voodoo on my back and I'm so glad that I did!
Within 2 days of Dr. E dry needling my back for the first time, I was running with no back pain. After the second time he did it, about a week later, I was squatting and deadlifting again. That was it- I was hooked and not only did I drink the Kool-Aid but I chugged it! I dove into dry needling head first and learned as much about it as possible.
So what does this technique do and why is it so effective? That’s a great question and the answer is we don’t fully know. Frankly, medicine is constantly evolving and we are always using our best evidence/knowledge at that time. Dry needling is the same way so as I answer this, understand there is probably way more to this than we even know.
First, dry needling involves placing small needles into strategic spots in the muscles. These spots were recognized and mapped out by a physician named Dr. Janet Travell, MD. She was an incredibly smart lady and was even John F. Kennedy’s personal physician during his presidency. Did you know he had chronic back pain? Yep, and what did she use to alleviate the back pain? You got it- dry needling!
The points Dr. Travell mapped were called trigger points. This trigger points in the muscle actually refer pain, not just where the “knots” in the muscle are, but to other areas of the body. Here’s an example of a trigger point in the upper trap. The X is where the trigger points are typically found. The dotted red areas are where the trigger points refer pain. Have pain on the inside of your shoulder blade? It could be just an irritated trigger point in your upper trap that dry needling would help fix really fast!
So how does a needle in a muscle cause pain to resolve quickly? There are a few theories on why this happens and I like to explain it in terms most of us understand: Think of a trigger point like a glitch in your computer. Something isn’t working right and it’s causing other things to have issues as well. What fixes most computer problems? You got it- the restart!
Dry needling is like the restart for the musculoskeletal system. If we have a irritated trigger point and we put a needle in it, it resets. This reset occurs at the muscle with what’s called the wash out effect. This basically means that a needle in a muscle causes increased blood flow to the area. Increased blood flow causes increased oxygen/healthy blood to shunt to the area. Local inflammation/stagnant fluid gets “washed out” by this effect.
There has also been evidence to support the theory that dry needling has a strong effect on the nervous system. Basically, placing a needle in a trigger point causes local opioids (our bodies own natural painkillers) to be released. This also causes a positive pain relieving effect on the spinal cord. This means we can get a local and central pain relieving effect from this technique.
Yes, most people are sore for a day. It feels like you worked out hard and the muscle is fatigued. In addition, you have to perform self-treatment work to really get the best benefit from dry needling. Picking the right home exercises and doing the right technique is where the magic is.
If you’ve been struggling with an injury or pain that’s stopping you from the activities you love, this might be a very effective treatment option for you.
You have a choice. You don’t have to wake up every morning and hope that this is the day your shoulder/back/neck or whatever areas stops hurting. It’s sad how many people are in pain daily. It stops them from playing with their kids, walking 18 holes in golf, staying in shape and living overall happier lives.
If you’re in the Atlanta area and you’d like to talk with one of our Doctors of Physical Therapy to find out if our approach is right for you, contact us. We’ll set up a free 10-minute phone consultation at your convenience.
Thanks for reading.
“Give a man a fish and he eats for a day, teach a man to fish and he eats for a lifetime.” -Unknown or was it Jin?
I recently had a patient that drove in from Orlando to work with me for two hours. He’s had lower back pain for about 5 years and it started while he was in the Army as a medic. He didn’t sustain any type of combat trauma that caused the back pain. It literally started while he was doing a workout one morning. The workout involved kettlebell swings and he felt a pop in his back toward the end of the workout.
Fast forward 5 years later, and he still has back pain. He’s tried physical therapy, chiropractic, acupuncture and even took up yoga in the quest to fix his back pain. None of these things worked so he made the 7 hour drive to Atlanta to see me (ironically driving was one of the activities that aggravated his back).
He showed up with a pretty classic presentation for back pain. Poor hip mobility, underactive posterior chain and really bad posture. We completed our evaluation and decided on a plan. First, we’d do some dry needling to the lower back and hips. This is a great technique for pain reduction. This allows us to work on things that would otherwise be painful to help regain strength and mobility.
Following a short bout of dry needling, we spent the rest of the time putting together a plan of what this individual needed to do everyday in order to fix his back pain permanently. We literally spent over an hour piecing together 5 exercises that I wanted him to do religiously.
So how did he do? Well I just got an email from him about a week ago that said he was able to sleep through the night and is virtually pain-free consistently for the first time in 5 years. We get a chance to help individuals like this all the time and in many cases help them get out of chronic pain permanently. So why did this guy have to drive from Orlando to Atlanta to see another physical therapist? The answer is that no one was teaching him, they were all just trying to fix him.
There are 168 hours in a week. Even if you went to see a physical therapist 3 times per week (the standard physical therapy prescription in many cases) that’s still 165 hours of the week that you are on your own. What are you doing in those 165 hours? Are you prioritizing sleep correctly to help with healing? Are you eating the right things and staying hydrated? Are you doing corrective exercises and mobility work? Are you getting out of bad positions as much as possible during the work day? Are you rounding your back every time you pick anything up off the ground?
Resolving long lasting and chronic problems comes down to compliance from you! It’s my job to teach you what you need to know and persuade you well enough to actually do it. If you’re dealing with a chronic issue and are sick of being in pain or avoiding certain activities, it doesn’t have to be that way. We see patients from all over the southeast just like you and they get better. They run 10k races again (the Peachtree race if you’re in Atlanta), they play with their kids without throwing their back out, they compete in local CrossFit competitions and they wake up in the morning without feeling like they have been hit by a truck.
At Athletes’ Potential we may be physical therapists but more than anything we are teachers. You have to learn how to take care of yourself. You have to be empowered with the right information to make huge long lasting changes.
If you’re in Atlanta or the southeast, for that matter we’d love to help you. Give us a call at 770-744-3146 or fill out the contact request below and we’ll talk on the phone to see if you are a good fit for what we do.
“Look up when you squat, Matta!” Coach Pettis, high school football coach
Most people who played sports in high school or college have received some coaching on some basic strength movements like the bench press, squat, deadlift and power clean. In fact, thanks to programs like the Bigger Faster Stronger program, high school athletes have been doing these big compound movements for years. I remember going through this exact program when I moved to Columbus, GA as a junior in high school with our football team.
The quote above is something I remember well from all of my strength coaches, but in particular one of my coaches in Columbus. He was the one that implemented using the Bigger Faster Stronger program and he would constantly yell at us to look up when we were deadlifting, power cleaning or squatting. We all got bigger, we all got faster and yes, we all got stronger. Were these changes all beneficial? Looking back it’s hard to say but I would have to say no they were not. In my opinion, we just were adding strength to dysfunction.
So what’s my problem with this cue of looking up when pulling and squatting? I think it’s a cue gone wrong in many ways. I see the rationale behind not wanting the spine to be in flexion when pulling and squatting. You want the spine to be in neutral during these movements. Cueing people to look up is designed to get people out of a flexed position. More commonly, you’ll hear the coupling of two cues, 1) look up and 2) butt back. The problem is many athletes will drive excessively into extension and this can be an even bigger problem.
When we drive our spine into end range extension it’s very stable. The reason it’s very stable is because the facet joints in the spine are getting pressed into each other and it’s literally a bone block that stops any more movement from occurring. As stable as this might be it’s very irritating to the spine and can even cause local spinal fractures called spondylolisthesis. These are most common in young female gymnasts and young male wrestlers. One sport has a ton of arch positions in it and typically landing in arched positions and the other teaches wrestlers to bridge/arch to stop someone from pinning you. Both of these put the spine into end range extension with load.
Am I saying you are going to get a local spinal fracture from squatting while looking up and arching your back? No! But you sure as hell will aggravate your back by doing this. In fact, I would say 90% of the lower back injuries that I see in my practice are directly related to extension based back injuries.
We have to fix this problem through control. The control must come from engagement and strength of the anterior torso, inparticular the internal obliques (IO) and transverse abdominus (TA). These are deep anterior stabilizers of the spine and when we put ourself into an over-extended spinal position they are essentially weakened. Strength and control in this area in particular is the best way to gain lasting control of the anterior spine.
Now let’s fix it. Below are a few videos that directly work on correcting this area and getting you out of an overextended position. Add these in daily at home to reclaim some lost control and when you do squat, actively try and mimic the same muscle contraction that you get with these corrective drills as you do when you squat.
“The fear of pain is worse than pain itself” Arntz and Peters, 1995.
Back in the day when I was still active duty in the Army, I had to attend what was called a Joint Operational Deployment Course. It’s a week-long course where myself and other active duty medical providers learned how to take care of trauma related issues predominantly. It was great training and I learned a ton. I also learned I’m terrible at giving an IV.
One of my colleagues was unlucky enough to have me as a partner as we learned to hook up an IV bag. To make matters worse he was deathly afraid of needles and blood. In fact I’ve been around him when he had to sit down for a few minutes after getting a routine shot otherwise he would have passed out.
The process for hooking up an IV bag is pretty straight forward. Step 1: put on tourniquet. Step 2: insert needle. Step 3: attach IV clamp/bag to needle port. Step 4: take tourniquet off and open IV. Much to my friend’s dismay, I mixed up the steps and accidentally took the tourniquet off before attaching the IV bag.
My partner was intentionally looking away the entire time because if he saw the needle he would pass out. As the blood started running out of his arm through the IV port I had just placed in his vein I said the worst thing I could have at the time, “Oh Shit!!”. He immediately looked at me and then at his arm which was now next to a rather large pool of blood on the table. He immediately passed out as I fumbled to attach the IV bag and stop the bleeding. He’s still very much alive and still very much afraid of needles. I reminisced with him about this event a few weeks ago when he and his family visited my family in Atlanta. Yes, I’m not the best person to call if you need and IV put in but the real question is why is this person so afraid of needles/blood and I can watch blood be drawn or even stick needles in myself without a similar response?
The answer is directly related to the opening quote: The fear of pain is worse than pain itself. Maybe this person had a memorable traumatic experience with a shot when he was a kid. Maybe his mom or dad were really afraid of giving blood/needles. Maybe he had a sibling that told him how terrible it would be to get a shot just to mess with him. Either way it eventually leads to a pain experience.
After a pain experience, we start catastrophizing the event, in this case shots or needles. That leads to more pain related fear and eventually avoidance of the painful event again. All of this leads to more and more perception of pain with the activity.
So why am I putting this on a blog that typically talks about performance improvement and injury treatment? Because, for people that have had pain for more than a few months they have to stay away from falling into this vicious cycle.
I had a patient recently that came in to see me for pain in the front of his knee. He had no explained onset except that he had tried to take up running and had to stop because his knee hurt whenever he would run. It also hurt to go up/down stairs if he led with the injured leg. He resorted to only going up stairs with his non-injured side one step at a time. This is an incredibly slow way of going up/down stairs and I’m sure he aggravated countless people that were behind him in stairwells.
What’s the first thing we did? Talked about how his leg was healthy and had him start going up stairs with what he perceived to be his injured leg. We also had him start box squatting the first week. When I told him we were going to squat his face looked like I had just told him we were going to fight a grizzly bear. We had to expose him to those activities he was avoiding and afraid of. Sure he gained some strength back and that is obviously a contributing factor to him getting better. However, the biggest factor was the realization that his leg wasn’t broken, it was functional and he needed to start using it correctly again.
With chronic injuries we can become very sensitized and aware of any little thing that happens in a painful area. Sometimes the best treatments are the ones that prove to our own mind that we are still functional!
June 2014 July 2015
Testosterone- 802 Testosterone- 421
HbA1c- 5.3 HbA1c- 5.7
HS CRP- 0.9 HS CRP- 2.6
Let’s face it: we live in the information age. You can find out pretty much anything by searching for it on the internet. There has also been a massive shift toward data driven decisions. I see it first hand in my business when I look at our website analytics. We even see it with things like Wodify as athletes start tracking all their workouts, strength numbers, training sessions and making training changes based off actionable data.
Think of this blood panel like a snapshot of what’s happening internally. As part of the initial testing phase to work out the kinks, my wife and I both went through the process to get blood drawn and see how long it would take to get our results back. When I got my results back, I was shocked!
Last June, as part of my transition out of Army, I requested some blood panel work from my Physician Assistant. I wanted to start doing a more in-depth panel of blood tests yearly just to see where I stood and to gauge my nutrition/training based off that. For me, I used that as my initial data to compare this lastest to. Here are the tests that were grossly different:
A good number more tests were performed besides these three but these were the ones that had the most noticeable changes. What does this even mean? In the past year my testosterone production had decreased by 50%. Testosterone is very important for recovery, building muscle, maintaining a lean body and many more very important tasks. According to a 1996 study by Vermeluen et. al, the average testosterone levels for someone my age (30 years old) is 617. To make matters worse, in the same study he found that the average testosterone levels of males age 75-84 was 471. Talk about kicking me while I was down! This basically shows me that there’s a decent chance my 90 year old grandfather and I have the same testosterone production at this time.
Next is the change in HbA1c. This is a marker of average blood sugar levels over the past 3 months. Most of you have probably heard of diabetes. It’s basically a disorder of high blood sugar levels in the body. It can either be genetic type I or developed type II. The range for HbA1c is pretty clear. Anything below 5.7 is normal, between 5.7 and 6.4 is prediabetic and over 6.4 is full blown diabetes. My number is elevated quite a bit and it technically puts me in the prediabetic range.
Lastly, was the change in my HS CRP. This is a marker of global inflammation in the body. To be clear, inflammation is not a great thing to have in the body. Increased values on this test in particular have been drawn to increased risks for cancer, heart attacks, neurologic disorders and type II diabetes. My HS CRP was elevated compared to where it was a year ago going from 0.9 to 2.6.
Now, when you see these big changes in values your physician should ask you a few things. First, did you do some crazy workout that day or the day before? Did you go out with your friends the night before, end up at the Clermont Lounge and down PBRs all night? Have you had a week of really bad sleep before this test cluster? All of these things are important to know because it can give us false values. By the way, my answer to all these questions was no.
Here’s what all this means. In the past year my health, internally at least, has slowly been trending in the wrong direction. So how did all this start to go wrong? I would have to attribute it to a number of factors. First, I started a business. For any of you that have ever started a business I probably need no further explanation. For those of you that haven’t, it’s the most difficult and stress-inducing thing anyone could ever do. Not only that, but I teach for another group (MobilityWOD) and in the past 12 months, I’ve accumulated about 70,000 miles on an airplane. I also have two small kids under the age of 4 and I typically sleep an average of 5-6 hours a night.
It’s not all bad news though. Mom, if you’re reading this don’t freak out and call an ambulance for me! I’m glad I did these tests because I had been feeling fatigued and like I was recovering poorly from my training sessions for about the past 6 months. Now I have some quantifiable data to help me make changes and retest to see what’s working. Changes will be made and I will retest in about 1-3 months. All of these markers are reversible with some supplementation changes and behavior modification. I’ll write up a follow up post once I’ve done my blood testing again. It’s time to make some changes!
On this episode of the Doc and Jock Podcast, we sit down and discuss the importance of sleep, how CrossFit and exercise effect brain activity, and ways to protect your sleep patterns and recovery routine with accomplished researcher, author and CrossFit Athlete Allison Brager. Whether you are a CrossFit athlete, weightlifter, or marathon runner the information in this podcast will help your sleep efforts, which will set off a chain reaction of positivity regarding your performance. Many of the points discussed can be found in her book, Meathead: Unraveling the Athletic Brain.
Meathead bridges scientific discoveries with athletic anecdotes to unravel the neuroscience of exercise for the jock, gym rat, and sports nut. This is one of few popular science books that strictly focuses on exercise and athletic performance at the level of the brain. This book also serves as inspirational reading for the “pre-determined” couch potato by showing how easy it is for the brain to positively crave exercise and the short- and long-term benefits of exercise for brain health and function. For athletes and coaches, this book provides unique perspectives for enhancing athletic performance and recovery
According to Alison drugs are not the answer; sleeping naked is! Also, shift work, next to refined sugar is the worst invention in human history. Lastly, that some of Tim Ferris’s sleep recommedations are “BULLSHIT!” The bottom line is getting on a consistent pattern is as easy as establishing and protecting your routine.
For more on CrossFit Terminus’s super smart alternate, check out the bio below:
Dr. Allison Brager is a neuroscientist and science educator by day and an athlete and coach by night. She holds a Bachelors of Science in Psychology from Brown University and a doctorate in physiology from Kent State University. Dr. Brager’s research focuses on the physiology and genetics of sleep and behavior. She actively publishes in biomedical journals and has ben featured in the media. Beyod the laboratory classroom, Dr. Brager is a CrossFit athlete and former Divison I collegiate athlete who has competed in international competition televised on ESPN networks.
The following are links to Coaches, Establishments, and great folks mentioned in this Podcast – be sure to tell them Doc and Jock sent you!
Allison' Social Media:
Twitter and Instagram - @beastlyvaulter
Read more at http://docandjock.libsyn.com/author-of-meathead-unraveling-the-athletic-mind-allison-brager-talks-sleep-exercise-and-brain-function#4WkU0LICVkcJLYth.99
It’s 5am, you’re up and getting ready for work. You got 6 maybe 7 hours of sleep last night and you’re off to crush the day at the office! Coffee in hand and listening to your favorite podcast on the drive (most likely the Doc and Jock podcast). You get through your normal day and then sit in traffic for 45 minutes on the drive home (Atlanta traffic can be rough). Once you’re home it’s family time. You haven’t seen your kids or wife all day and all you want to do is hang out with them. Before you know it, it’s 7pm. Your kids are acting crazy because they don’t want to go to bed and you’re starting to get hungry. Once the kids get to bed you have a couple choices:
I know to many of you this example may or may not resonate. This is basically my schedule 3-4 days a week. For many people lacking time is a common frustration. For me, it happens to be dictated by owning a business, having kids, enjoying spending time with my wife and creating online content like this blog post.
Of all the options above I typically go with option 4 on a day like I explained. Hitting a short but intense workout before I eat dinner is an easy way for me to keep some regular training in my schedule on busy days like this. My preference for these late evening workouts after a hectic day- the kettlebell!
I feel everyone should have at least one kettlebell at their house. We have two at mine, a 24kg bell and a 16kg bell. They don’t take up much room, are pretty inexpensive and they give you a ton of options when doing a training session at home.
Here are a few examples training sessions I like to do that just involve one kettlebell.
As many rounds as possible in 20 minutes. 24kg bell for men and 16kb bell for women.
-10 overhead swings
-run 200 m
-5 power clean and jerk each arm https://www.youtube.com/watch?v=bjKGrZ7-pWQ
-run 200 m
-10 goblet squats
-run 200 m
Perform 5 rounds of
3 Turkish Get Ups each side
20 russian swings
10 head cutters https://www.youtube.com/watch?v=tJA07NpN7pM
Rest 1 min
Every minute on the minute for 15 minutes
5 single arm KB snatches https://www.youtube.com/watch?v=g3c73NahdjU
Complete each round as fast as possible.
Throw in some midline stability work at the beginning or end and you have yourself a respectable little training session. Not only that, but in the time it would take you to drive to the gym and back, you completed a training session.
You may not be headed to the CrossFit Games doing just these type of workouts alone. Chances are, if you’re reading this you aren’t going to the CrossFit Games regardless! Staying committed to regular training sessions is important for moving well, staying fit and being able to keep up with two crazy kids.
One year ago, I was sitting at a desk in an office in the Troop Medical Clinic next to the U.S. Army Airborne School at Ft. Benning. I remember my last day as a Physical Therapist in the Army. I didn’t see patients that day. I had to go around the post and make sure I was cleared to leave and was fully out processed. This requires a lot of waiting as many other soldiers are doing the same thing. Waiting in long lines affords you an incredible amount of time to think and in my case worry about the future.
As I sat in the endless lines to finish my out processing from the Army, the same question kept running through my head. Am I making the right choice? I would think anyone that has started a business has had the same doubts. This same question constantly ran through my head for about the first six months after I separated from the Army.
I had spent 7 years in the Army. I was literally born in the Army since my dad was a career Army officer. I grew up on military bases, I had a high and tight haircut for the majority of my life and I knew little in regards to how the civilian world differed from the military.
To make things more complicated I had a family to provide for. When I left my comfortable job with great healthcare benefits it was at a time when I had a 2 year old son and a 6 month old daughter. My goal was to leave the military, move to Atlanta, Georgia, open a physical therapy practice that didn’t accept insurance and do it in a CrossFit gym!
As I write this, my plan sounds reckless. Obviously most of my friends and family thought my plan sounded crazy and they voiced their opinions/concerns to me up until the day I got out of the Army. The reality is that they were worried about me. They didn’t mean to be negative because they didn’t believe in me or what I was doing. They didn’t understand what I was doing or why I was leaving a steady paycheck and good benefits. It was hard for them to accept and their anxiety over the transition manifested itself in questioning my decisions.
This is something you have to come to terms with quickly if you want to be an entrepreneur. That’s exactly what you’re becoming if you decide to open a physical therapy practice. You may be a physical therapist but above all else you are a businessman/businesswoman. Get used to people doubting you. Get used to people questioning your decisions. You have to embrace it and the faster you do it the better you will feel.
Our vision is very clear at Athletes’ Potential.
With a commitment to excellence we embrace our role as a cornerstone of the medical and strength and conditioning community. We strive to provide honest patient care and respect those that work with us in a way we would want our own family members to be treated. We serve others selflessly every day and aspire to become a lifelong resource to our clients, their friends and family members.
Leading from the front is the only way to lead. We embody our values both in the workplace and outside of it. We strive to live long, healthy and happy lives through clean nutrition, regular training and positive relationships with our loved ones.
Thank you for being a part of Athletes’ Potential during our first year in business. You are the reason we have succeeded and we appreciate your trust in us. Together we’ll make our second year even better than the first.
Dr. Danny and Dr. Jackie's views on performance improvement, injury prevention and sometimes other random thoughts.