As you all may know, I recently did a Strength Coach Podcast interview discussing Lumbar Flexion. If you haven’t listened to it yet, go here after reading this post and watching the video below.

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To sum things up, many well respected coaches are choosing to eliminate all lumbar flexion exercises like reverse crunches, swiss ball sit ups and inchworms. Some coaches are even going as far to bash yoga – claiming its a back killer.

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In the Podcast interview, I was the only coach who still had any faith in lumbar flexion exercises. It didn’t come up in the Podcast interview but, I also have no issue with my athletes and clients attending a yoga class either.

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I guess that thousands of years of yoga being practiced by hundreds of thousands of folks around the world is not proof enough that yoga is not dangerous. More accurately, it’s no more dangerous than any other physical activity. Folks tear their biceps, picking up objects, working out and playing sports all the time. Are we cutting out all exercises that create elbow flexion?

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Further more, many of these very same coaches who recommend against yoga and a few sit ups here an there, still advocate heavy lifting exercises like back squats, deadlifts and Olympic lifting variations.

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Now, I love me some heavy lifting. But, lets get real here! Do we really think that there is more injury potential while doing a down dog in yoga over  sqauting with 350lbs + on your back for 5 reps?

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Ask any physical therapist which exercise is more likely to cause injury to a otherwise healthy individual, a 5rm back squat or 10 crunches? After they finish laughing at your question, they most certainly will say the heavy back squat.

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Or, ask your local PT how many injuries/post surgery patients they have treated who were hurt doing heavy squats, deadlifts or Oly Lifts relative to how many patients they’ve seen with yoga and crunch related injuries? I guarantee the heavy lifting related injuries out-number the flexion related injuries by 10:1 or more.

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Put simply, I feel that eliminating all flexion exercises is alittle silly, lacks common sense and ignores reality. The way I look at lumbar flexion is no different than the way I look at elbow flexion or knee flexion or movement at any other joint in the body. It’s just a natural movement that we all have for a reason. The reason is, we need it in life and sport. As long as its part of a balanced program and performed by a healthy, uninjured individual, I think lumbar flexion can and should be trained, refined and strengthened.

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But, thats just my opinion. And, as they say – “opinions are like asses, everybody has one”.

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That said, just about every PT I speak with seems to have a similar opinion on the matter.

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Regardless, the truth of the matter is, I respect everyone in this industry who is doing their research and making decisions based on what they feel is in the best interest of the folks they work with. I respect them, admire them and love to talk shop with them regardless of whether we agree or not.

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As my good friend Eric Cressey wrote said to me in a recent email – “if we all agreed, this stuff wouldn’t be any fun”. Eric my brother, how right you are!

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Now, with my little rant out of the way, you are in for a real treat!

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As you know from the my recent Unstable Base Training post, I recently sat down with world renowned physical therapist and researcher, Mark Comerford, to discuss controversial topics like lumbar flexion exercises.

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I feel obligated to tell you that this interview was very impromptu. It all came about while Mark and I were having a few beers and talking shop after a long day of him teaching and me (along w/ 20 or so other students) learning.

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After I filled Mark in on a few of the current topics floating around the S&C world, such as the lumbar flexion exercise debate. Mark was happy to lend his very experienced and extremely credentialed views on the matter.

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So, enjoy Part 1 or my interview with Mark Comerford on Lumbar Flexion exercises…

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I have two more videos coming of Mark and I discussing the spinal discs and how they relate to using / not using lumbar flexion exercises.

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Stay tuned because this is some amazing stuff!

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I just released my new article on WannaBeBig.com entitled Get Big Legs with Bad Knees.

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This article is a must read for anyone suffering from pain, injury or limitation related to their knees.

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It’s also a must read for all Strength Coaches and Personal Trainers who work with injured clients and athletes.

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Discover how to develop bigger, stronger, faster and leaner legs here…

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I just returned from Chicago attending Mark Comerford’s course on entitled Lumbo-Pelvic Region, Assessment & Motor Control Retraining of the Integrated Local Cylinder – A Kinetic Control Course.

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Mark is one of worlds leading experts in the world of physical therapy. Mark is an educator and researcher who works closely with the likes of Shirley Sahrmann, Paul Hodges and Nikolai Bogbuk… to name a few.

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Plus, Mark is a wonderful instructor and one heck of a nice guy! I’m very lucky to be able call him a personal friend and mentor.

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After teaching class, Mark and I spent some time at the bar discussing a few current concepts and controversies in the world of Strength & Conditioning. Amoung other things, Mark and I talked extensively about the Lumbar Flexion debate and about using unstable surface training for athletes.

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Lucky for you, I caught some of our conversation on video.

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The video below is of Mark and I discussing training athletes using unstable surfaces.

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Many of you may be familiar with my good friend Eric Cressey’s fantastic book entitled The Truth About Unstable Surface Training.

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Although both myself and Mark Comerford have a different perspective than Eric does on using unstable surface training. I still highly recommend reading Eric’s Book because he always delivers high quality, well researched information.

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Before watching the video, I want you to understand that you are about to learn from one of the worlds best… for FREE! .

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The video footage I’m bringing you is as Ron Burgundy (Anchorman) says “kind of a big deal” because Mark currently does not have any DVDs or books released here in the USA. He only teaches live courses for top physical therapists. So, you are in for a real treat!

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Mark and I filmed a few more videos of us discussing core training and using lumbar flexion exercises. Mark has some amazing new insights on this debate. Trust me when I say, you don not want to miss it!

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I will be posting these videos very soon so keep checking back!

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In the meantime, please post a comment below and let me know your thoughts on unstable base training.

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My good friend Jason C Brown has developed a killer version of the Tight Rotation core exercise using ropes.

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Jason always comes up with great exercises and sequences. Plus, he has a gift for teaching them in a very user freindly and easy to follow manner.

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Jason’s specialty is Kettlebell training and conditioning for MMA. A while back I did an exclusive interview about training MMA fighters for his site – Combat Sports Conditioning.

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Go here to check out Jason C Brown’s Tight Rotation with a Rope.

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I have to say, I’m a huge fan of Jason’s stuff!

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I’m a big fan of utilizing a comprehensive warm-up before training and/or competition.

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However, in some cases, we simply don’t have the time to perform an extensive dynamic warm-up.

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We may just be in a rush, maybe arrived to the gym late or simply want to get in and get out.

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For these specific instances, I have a few “express” warm up exercises. These are CNS Activation, Muscle Activation and Dynamic Mobility exercises that accomplish a large amount in a little time.

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One of my favorite, “go to”, express Dynamic mobility exercises is the Yoga-Plex.

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Man, the feedback on the Tight Rotation core training series has been amazing!

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I’m still getting daily emails from coaches, trainers, athletes and exercise enthusiasts who are raving about this new core training exercise progression.

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If you have yet to see the Tight Rotation progression series.

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Go here to see Tight Rotation Level 1,

Click here to see Tight Rotation Level 2

and click here to see the Tight Rotation Level 3.

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In the video below, you will see how we here at Performance U take the concept of the Tight Rotation exercise and apply it Gladiator style!

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I learned this exercise from my good friend and fellow Strength Coach JC Santana. JC is one of the smartest, most creative coaches in the  business. Plus, he’s a heck of a nice guy.

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You can check out all of JC’s products and Blog here.

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Now, check out the Gladiator Abdominal twist.

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Are you applying the Tight Rotation Abdominal Training progression?
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Comment below and let me know how you are using this protocol?
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Id love to hear about your own versions of the Tight Rotation or of the Gladiator Twist.
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I’ve always been an advocate of eating free range meat.

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It’s only makes sense that any living creature that is able to eat what its supposed to eat and able to get regular exercise, will be healthier. Therefore, it will become a healthier food option when its consumed by something higher on the food chain, like us humans.

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However, as is with everything in life, there is always a give and take. In the case of eating organic free range chicken for gaining the supposed additional health benefit, there is also a greater risk.

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Research on Organic Free Range Chicken

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A study done in Denmark in 2001 found that organic, free range chickens are three times more likely to be contaminated by Campylobacter than coventional chickens.

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Campylobacter is similar to Salmonella and it’s the leading cause of foodborne bacteria illnesses. The Center for Disease  Control (CDC) estimates  Campylobacter is responsible for nearly 2 million cases per year.

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It seems that these bacteria are found more often and at higher levels in organic and free range birds.

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The Denmark study found that all 22 organic, free range chicken flocks were infected with the bacteria – (100%). Whereas only 29 of the 79 conventional  chicken flocks were infected – (36.7%).

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Additionally, in 2002, Britain’s Food Standards Agency found similar patterns of higher organic, free range chicken flock contamination.

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The BFS Agnecy found that more than 99% of organic chicken flocks were infected with Campylobacter. Compared that to only 56% of conventional chicken flocks.

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No one seems to know for sure why organic, free range chicken flocks have a much higher Salmonella and Campylobacter infection rate. But, experts feel it’s due to the fact that free range chickens spend more time outside where they are exposed to wild bird feces and other sources or bacteria.

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Also, free range birds take twice as long to reach a marketable weight / size , therefore providing them with greater opportunity for become infected.

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IMPORTANT COOKING INFORMATION !!!

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It’s important to know that proper cooking of chicken will kill these illness-causing bacteria. But, they can also contaminate any cutting boards and / or kitchen  utensils used to prepare the raw meat.

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So, to minimze risk of infection to yourself and your family. Thoroughly wash everything that has contacted the raw meat.

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In conclusion, I feel it’s important that you understand that regardless of what the slick marketing tells you -

Just because it’s “organic” or “free range” does NOT make it safer!!!

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Don’t forget, today is the last day to get the bonuses when you order the CNS Activation DVD!

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Go here to order…

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Between folks like myself, Mike Boyle, Eric Cressey, Mike Robertson and many others. The importance of Joint Mobility for optimal health and human performance has been made crystal clear.

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Every joint in your body needs optimal mobility to function properly. However, through our common habits of poor posture and sitting too much, certain joints tend to loose mobility and become more restricted than others.

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The Thoracic spine is one of those joints. So, it requires some special attention and specific techniques to help gain and/or re-gain mobility.

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Check out this new Joint Mobility / Thoracic Spine Mobilization technique developed my good friend and colleague Morgan Johnson. Morgan is a brilliant Physical Therapist who is always teaching me incredible stuff.

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Here it is, the release of my much anticipated Warm Up Progressions Vol.3 CNS Activation DVD.

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The price for this DVD is $49.

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For a limited time, I’m offering two exclusive bonuses-

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BONUS 1 - templates for my three, favorite, “go to” warm ups. These are the very same, battle tested warm ups I use everyday with my NFL players, MMA fighters, Physique Competitors and exercise enthusiasts.
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BONUS 2 – A PDF of my entire, New Concepts and Techniques in Dynamic Warm Up Power point presentation. This is the very same workshop I give at major fitness conventions all over the country. Normally, The only way to get this presentation, aside from this limited offer, is to pay top dollar to attend one of my live workshops or a major fitness convention.

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These 2 awesome bonuses go away this Monday, September 14th at Midnight. So, don’t hesitate, buy this DVD now and get your hands on the Bonuses!

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Here are few of the key concepts you will discover in this CNS Activation DVD;

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- How to consistently improve and refine coordination each time you warm up

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- How to turn a simple jumping jack into one of the best CNS activating and skill building exercises

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- Why you should be warm up in reverse!

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- How to turn a simple body weight squat into an incredibly effective CNS builder guaranteed to improve your vertical jump and explosive power

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- CNS dominant Core Training, why every athlete needs it and how to do it…

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- Over thirty exercises with many new, never before seen variations

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- Exercise progressions and regressions to accommodate all fitness levels and abilities

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- How to ensure all athletes optimize speed, power and agility before training or competition

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- How to do all the above with no special equipment and very little space

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Plus, much more!!!!

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Don’t forget that the Bonus offer ends on Monday, Sept 14th!

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As you may or may not know, my girlfriend, Alli Mckee, is also a Strength Coach and active Figure Competitor.

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You may have read her  awesome Figure Athlete article.

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Without getting too sappy, Alli and I have a relationship that most others dream of but few are lucky enough to actually achieve. We do just about evrything together but still can’t seem to get enough of the other person.

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One of the things we love to do together is train. Suprising coming form two strength coaches.

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Sometimes we workout together and other times Alli trains with me as her trainer. We are both currently working very hard to get her in “show shape” for an upcoming figure competition in Washington DC on November 13th.

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Like myself, Alli has a real passion for training and helping others. That passion is made obvious once you read Alli’s Blog dedicated to Strength and Fat Loss for Female Athletes.

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Unlike many fitness Bloggers these days, Alli doesn’t care about selling products or advertising. Therefore, you won’t find any of that on her Blog.

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What you will find on Alli’s Blog is pure, 100% practical, battle tested training information and motivation for Female athletes.

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From now until her show, Alli will be providing readers with everything she is doing to get her body transformed from fit female to figure competitor.

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That’s right, Alli is giving you, day by day, her entire workout program from specific exercises to the specific  sets, reps, rest.

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Plus, Alli is an amazing writer and fantastic motivator. After reading Alli’s Blog, you not only will want to go out and train, but you will know exaclty how to do it.

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On top of that, this is your chance to get access to one of my Figure Athlete training programs. I would never allow anyone else to just give away one of my programs but it’s my girlfriend and I would do anything for her. So, be sure to comment on Alli’s Blog and thank her for convincing me to give away some of my closely guarded training secrets.

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Here’s a video of Alli in action!

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Go to Alli Mckee’s Blog

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