coachmarkosabo coachmarkosabo

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Marko Sabo  Assistant Head Coach - UFC Gym Coquitlam Level 4 Trainer - DNS / Kettlebell / Prehab / MMA

Today is tag out Tuesday. I'm tagging out to one of my favorite authors and bloggers @markmansonnet
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Why? 🤔
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His writings are what propelled my own self development into the human I am today. If you want to know more about the human condition and how to ask the right questions of yourself, go read his articles. Every. Fucking. One.
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And get his book "The Subtle Art of Not Giving a Fuck." This is a book I have re read countless times and gifted more than any other. Think Eckhart Tolle meets George Carlin.

Today is tag out Tuesday. I'm tagging out to one of my favorite authors and bloggers @markmansonnet
_______________________
Why? 🤔
_______________________
His writings are what propelled my own self development into the human I am today. If you want to know more about the human condition and how to ask the right questions of yourself, go read his articles. Every. Fucking. One.
_______________________
And get his book "The Subtle Art of Not Giving a Fuck." This is a book I have re read countless times and gifted more than any other. Think Eckhart Tolle meets George Carlin.

Today is tag out Tuesday. I'm tagging out to one of my favorite authors and bloggers @markmansonnet
_______________________
Why? 🤔
_______________________
His writings are what propelled my own self development into the human I am today. If you want to know more about the human condition and how to ask the right questions of yourself, go read his articles. Every. Fucking. One.
_______________________
And get his book "The Subtle Art of Not Giving a Fuck." This is a book I have re read countless times and gifted more than any other. Think Eckhart Tolle meets George Carlin.

What if there was a way to stabilize your trunk so it opens the door to greater mobility and stability, break through PRs and plateaus in a safe and effective way,  through the use of only one modality? Starting to sound like Billy Mays. But WAIT, there's MORE:
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I introduce to you, #DNS aka Dynamic Neuromuscular Stabilization. This is hands down the most comprehensive and "best bang for your buck" way to teach your body to properly human. Out of all the modalities I have encountered, nothing beats DNS. 
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Lets go over the "classic" way to stabilize during a squat or deadlift. Load the heels and keep your spine neutral. Sorry to break it to you but your spine isn't "in neutral" with improper foot loading as we already established. This cranks on the erectors and QLs, with no anterior integration or structure. Cue pain and injury down the road. 
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"Stabilization begins with concentric contraction of the thoracic diaphragm".
Creating IAP (Intra Abdominal Pressure) has everything to do with pressurizing fluids. This creates a stable structure and keeps your spine safe and happy during your lifts.
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"Proximal stability creates distal mobility." The more your body understand how to brace this way, the more strength and mobility it will "allow" you to have during your lifts and otherwise. It's a matter of programming this into your movement patterns. 
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"Stabilization Proper squatting preserves a parallel relationship between the diaphragm and pelvic floor." This happens naturally as you "pressurize the canister" through a DNS brace. Using the diaphragm to create IAP neurologically recruits all the other muscles in your core via your thoracolumbar fascia that assist in stabilizing the spine, but the primer is the diaphragm. This is also true for any distal movement. (Kolar et al, 2009)
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Teaching the DNS brace takes patience and is very coaching intensive, but pays off substantially in the long run. If you want to start squatting pain free and blasting through your PRs, come talk to me.

After figuring out how to load the foot properly, it's time to determine your optimal squatting position. The perfect squat will be a combination of proper foot loading > proper spinal centration and trunk stabilization > while moving through your natural range of motion which is dictated by your skeleton. 
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With this post I want to highlight some of the considerations and shine light on how someone's anatomy will determine how they should, or could, squat. A common myth or misconception in the fitness industry and among gym goers is that the only way to squat is to squat with your toes forward, heels loaded, with feet under your hips, shoulder width apart, forcing symmetry into the system. This is incorrect. 
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Human pelvic skeletal structure is an asymmetrical system. Just the same as our faces our not perfectly symmetrical and vary from person to person, such is everything else in our body. Forcing symmetry into an asymmetric system creates more problems that it checks off. Forcing someone to squat in a way that is not natural for their skeletal physiology does not do them any good. 
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A list of things that influence your squat mechanics (not limited to): ♠️Acetabular morphology (retroversion/normal/antiversion)
♠️Femural length (variation between left and right) ♠️Femural head angle (retroverted/normal/antiverted)
♠️Hip socket depth (shallow/normal/deep)
♠️Protrusions and bony growths. ♠️Variation from Left to Right hip in all these factors.
♠️Torso length and loading (high bar, low bar, front, zercher)
♠️Spinal stability
♠️Foot stability 
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I need to remind the reader that these are all physical factors that cannot be changed by stretching, rolling, or mobility work. You can hypergun the shit out of your muscles but once you hit bone on bone the door is closed. Understanding this is paramount. The next step is identifying how to assess your squatting stance and if there are any neural inhibitions or weaknesses that are influencing your movement. If your squats dont feel good, book me for an assessment.

The foot and the hip are always in a state of flux, working together to control the positioning of the knee, hip, and pelvis.
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👍The foot is designed to be a perfect load bearing structure. It is a cylindrical triangle. Aka tripod.  Most trainers will tell you to load the heel when you squat or deadlift, or anything for that matter. This is incorrect. If you have a perfect load bearing structure with three points, it makes no sense to only load one of those points. 👌Ideal foot loading also prevents valgus and varus deviations, and increases spinal stabilization biomechanically and neurologically.
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☠(Toe) Forefoot loading causes pelvic retroversion and spinal flexion, usually seen with valgus collapse and lack of hip mobility, also closes the door to proper IAP and diaphragm mechanics. ☠(Heel) Posterior overloading causes pelvic antiversion and excessive spinal extension, aka ECSS. This is commonly seen in crossfit athletes and amateur gym goers who don't know any better.  Once again this shift closes the door to proper IAP and diaphragm mechanics. 🤔Both open the door to injury.
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✌Ideal foot loading means loading over the midfoot with the arch activated, so all three points are in contact and engaged with the ground. This creates balanced activity of ventral an dorsal stabilizers up the kinetic chain. Opening the door to proper IAP creation via diaphragm and core mechanics. Proper positioning of the spine and pelvis requires centration of the foot, and inherently will lead to optimal glute activation without necessary cuing.
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🥊Teaching someone how to create the ideal arch is a combination of glute engagement, foot pressure, and then laterally rotating the knee 3-5 degrees and boom, no more flat foot. Now it's a matter of integrating this pattern into the known movement. That takes time.

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