jordan_barbellmedicine jordan_barbellmedicine

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Jordan Feigenbaum, MD, MS  Doctor, Coach, Lifter. 640/430/725 @ 198 raw. Spotify 🎧 jfeigenb 📩info@barbellmedicine.com 📍LA. SteadyMD👇🏻

https://www.steadymd.com/strength

#latergram with that sweet, sweet Flamingo shirt. Had a great Sunday Funday yesterday with my Santa Cruz crew. Long call today is less abrasive after a little R/R.
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Happy Monday, folks!

Sound on. A clip from my nightly IG live. Pardon me for cursing but I'm fired up about this. Things need to change. We can make a difference!

When she says "I brought donuts." Also- forearm GainzZz. Lol
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#tbt to @usapowerlifting #rawnationals2015 where I took 4th in the -93kg class (260/190/305) after a rough time the night prior with personal stuff. Looking to do a full power meet this fall to get back in the game. I need that 1800 total in sleeves ASAP. Who else is competing this year? What's stopping you? Comment below 👇🏻👇🏻👇🏻

How to bench 405 in 9 frames:
1️⃣To start, take the bulldog grip we described before on the bar with about a hand's width wider grip than we used in the press. Yes, a wider grip does shorten the ROM but it also requires more internal rotation of the shoulders and places more stress on the pec's insertion than a narrower grip. However, a close grip is not benign either as it requires a lot of shoulder extension and necessitates a long moment arm on the shoulder when the bar touches lower on the chest. So, a lot of this is personal preference based on history, anthropometry, and style. Set your eyes in front of the bar, ie towards your feet so you don't set up too far back and clip the uprights.
2️⃣With my grip set and placement of my shoulders in mind, I can arch my back with the goal of thoracic overextension. There is no axial load on the spine in the bench press so this is okay. It also closes down the moment arm between the shoulder and barbell as we will soon discuss. I set my upper back down in the bench first. Then my butt in slide 3.
3️⃣Butt touch down. Not to be confused with the butt fumble.
4️⃣The lifter, me, counts 1-2-3 for the lift off, which should be discussed prior to the event so everyone is on the same page. Failure to do so makes for poor hand offs and spotting. The elbows are always locked when the bar passes over the face, unless you like plastic surgery. The bar will then settle directly over the shoulder joint. It is hard to hold a heavy weight in any other configuration, but with the empty bar or light weights you may see some variation with this, though incorrect. Once the barbell is unracked the lifter can once more pull/retract their shoulders into the bench. They can also start pushing with their legs/feet like they are trying to push themselves backwards off the bench through the uprights. This tension should be maintained throughout the lift. Relaxation of the legs followed by an active leg drive while pushing up on the bar is an easy way to get your butt to leave the bench.
5️⃣During the descent, the bar will optimally travel anteriorly (towards the feet) while the humerus/upper arm are adducted at the shoulder.

How to press:
1️⃣ Grip width is determined by anthropometry and pressing style. Ideally the grip puts the bar directly over the radius and similar to previous discussions about the "bulldog" grip, the bar is carried lower in the hand than in the deadlift, clean, or snatch. For most, gripping at the start of the knurl (16.5") is a good start.
2️⃣ The rack position of the press is optimized with the tip of the elbow (olecranon process) slightly forward of the center of the barbell, which denotes a vertical radius in this "tension" grip. If the elbows are down (and forearms vertical) or elbows are way up (like a front squat), pressing leverage and bar path are compromised. Make sure the elbows are vertical, perpendicular to the floor from the front, as any angle produces suboptimal force transfer to the barbell. Additionally, while standing straight up and down prior to initiating the press, squeeze your quads into extension, squeeze your glutes to lock your hips and low back in position, and take your valsalva. I typically breathe prior to unracking the weight (264 here) or between reps while the bar is at the top.
3️⃣ While it is difficult to get lighter weights to contact the chest/shoulders in the press rack position, heavier weights will tend to move better if pressed from this position vs a floating position. Starr and other press savants tended to also recommend pressing with the bar "on the chest" vs floating. Using your last and upper back musculature you can actively pull the bar down onto the chest to start the press from there vs floating.
4️⃣ Resist the urge to "push your head through" or push it forward, as both of these compromise mechanical advantage of the shoulder girdle. Rather, stay "back" and continue to press upwards and slightly back on the barbell.
5️⃣ When finishing the press, the barbell should be over the center of the glenohumeral joint (shoulder) while you actively shrug overhead. This allows portions of the trapezius and other shoulder fields musculature to rotate the scapulae upwards and keep the head of the humerus and AC joint from impinging soft tissue between them.
6️⃣ Channel your inner Tiger Woods with the low key fist pump.

Casual 664 x 1 @8.5
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Warm up was 10 sets of 5 with the empty bar, more like RDL's really. Then I went 134-244-334-424-5-4-604-664, then 514 x 6 x 5 no belt. Not bad all things considered. Happy Friday y'all!

Full depth Friday from the @startingstrength Spring Classic. 592 on the bar. Who's training today?
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📸 by @leah.and.life

Big announcement (bigger than a #tbt). Dr. Baraki (@a.z.b) and I are teaming up with SteadyMD to bring direct access primary care to you. Have you ever wanted a doctor who actually understands your lifestyle and training who you can text, Skype, and connect with for as long as needed instead of your typical 15 min doctor's visit? Well, now you can, Folks. Let's do this!
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For more info, check out the link in bio.

The Squat in 6 slides:
1️⃣Unrack the bar and walk it out (like @djswade50) such that your feet are approximately shoulder width apart and your toes are turned 15-30* out. Stance width varies by anthropometry, but this is a good starting point in general. Note my stance is wider. I've found that my labral tear in my hips tolerate this wider stance well compared to narrower stances. Additionally, we choose a toe out squat so that we can use more of the external rotators about the hip and the adductor get to work a bit more too, since they're stretched more than if the toes were straight ahead. Finally, the vertical force vector transmitted down the spine splits at a 90* angle once reaching the os coxae (hips). Looking at a skeleton from the top down shows a force vector being directed 45* to the left and right (towards each femur) that ultimately corresponds with the line of bone ossification in the femur. A failure to turn your toes out to some degree (depending on anthropometry) unevenly loads the knee and may impinge the hip. This can be vetoed anatomically and anecdotally, almost no one squats toes straight ahead, even the most supple leopards amongst us.
2️⃣ Push the hips back and knees forward +'out at the same time to initiate the squat. Just pushing hips back first doesn't let the knees travel forward enough, makes the back angle more horizontal, and usually produces a good amount of knee slide forward at the bottom. Get your knees set in place in the first 1/3 of the descent. You'll notice I wrap my thumbs around the bar. I do this to troll Rip.
3️⃣ Keep your knees pushed out and don't let them slide forward. Mine did a little here, but ideally I would've bent over a little more and not let my knees slide that extra inch forward.
4️⃣Resist the urge to lift your chest, but rather drive your hips all the way straight up (not back) to the top. Keep your back locked in anatomic position via consciously, isometrically contacting your erector. This can be done a number of ways. "Chest up" fails to do this most of the time even when high barring. Side note, keep your elbows down, e.g. Don't push them up actively on the way up. Use eyebrows if necessary.

When someone asks you a question and you have at least 3 questions to ask them before answering 😂😂
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This pic is from my initial lecture on the @startingstrength training registry where we are tracking data on strength GainzZz, body comp, etc. With the help of @johnpetrizzo, we are submitting a paper on it so it'll be "in the literature."
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That said, many folks ask "What should I read?" or "How do you stay up to date?" To which I reply "everything" and "it's not possible to stay up to date on everything." #
My approach to answering a question I have is to first refine the question to something that can be answered, i.e. It has an outcome that can be measured or tested and learning what is generally known about the topic via a book or review article. Second, I recommend trying to find an organization that specializes in the category that the question pertains to. In the case of strength training and its effect on a certain parameter, we might look at the NSCA or ACSM for position statements, consensus statements, etc on that topic. (Note the relative futility of using those organizations here). For a question on how something affects blood pressure or the current recommendations for a hemodynamic parameter, I might look at the USPTF, AHA, or similar to get a starting point and then doing focused "deep dives" reading scientific papers and books directly or Near-directly discussing the topic. PubMed, Tripp Database, UpToDate, and Research Gate are great for this.
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Finally, if no clear answer persists I'll start showering the people who wrote some of the relevant studies with emails. You'd be surprised how often they want to talk to you about their research if you have a good question and you show you did your due diligence by reading and studying before asking them.
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Learning is cool, y'all. And actually, writing this post made me realize that @a.z.b and I need to write some position stand with respect to strength training for starting strength.

Take Care: Part Deux
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#flashbackfriday to @zoujew28 's wedding!
@zoujew28
@mrose4488

Slideshow on deadlifts pearls:
1️⃣The barbell must start over the middle of the whole foot, e.g. The mid foot, which is about 1" forward of shin when standing upright. When spotting your setup, make sure to stand up straight and not lean forward or backwards. When you bring the shins to the barbell, make sure your weight is balanced over the mid foot and not your toes or heels. The shoulders will now be in front of the barbell with a backwards angle of the arm relative to vertical being demonstrated too. Don't drop the hips or roll the bar from here.
2️⃣ When initiating the pull, resist the urge to lean back behind the bar too soon, i.e. Before the bar gets to about knee level. Keep your shoulders over the bar. This prevents you from losing leverage and possibly hitching as a compensatory action from doing so. If you have a kyphosis, your thoracic spine may not be perfectly flat here, but active movement under load is the real issue vs a structural kyphosis. The lumbar spine of a well muscled individual may not look concave either.
3️⃣ Once the bar has cleared the knees you can cue yourself to lean back. I don't like the "hips forward" or "squeeze your butt" cues that much, as I think it doesn't work very well to coordinate hip extension with a neutral spine (and not s posterior pelvic tilt). 4️⃣ Not done yet, keep the bar on the legs and stand up straight- locking the knees and finishing thoracic extension with a proud chest (next slide)

5️⃣At lockout the shoulders will be behind the barbell and the chest will be "puffed out" with visible thoracic extension. Yelling is preferred at this point.

6️⃣ Celebrate your victory aggressively. Wear pink and purple striped socks you borrowed from a female friend for added effect. Make sure to have a really red face to scare the uninitiated.

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