glad your trip was awesome-i wouldn’t know where to start asking, but i’m looking forward to reading what you have to share.
same thing i said to bear, if YOU have weak glutes and abs, then what the heck does that mean for the rest of us mortals?
so i’ll ask something so as not to be a complete waste of a post:
i’d like to hear how you will over come the weak areas and how do you assess the tight ankle issue? thanks!
I am curious about these EXTREMELY tight forearms. How were they diagnosed and what do you do to remedy this?
Hey tal!! Thanks for coming by! Oh dear you are very sweet… but to be honest… I realized about 2 years ago that my glutes were practically ASLEEP! I had been doing things to “wake them up” but they are still not as strong as other parts of my body… and I could have told you the weak ab thing… abs are LITERALLY my least favorite body part to train… and it shows in my training. They have good development in that they look nice when I am lean… but they are “all show and no go!” haha…
Now about the ankles… do you mean how did they ASSESS it and figure out that their tightness is an issue? Or how do we ADDRESS the issue now that we know about it? =D
[quote]owlie wrote:
I am curious about these EXTREMELY tight forearms. How were they diagnosed and what do you do to remedy this? [/quote]
Hey Owlie! I knew that they were tight… but they confirmed it and let me know HOW FREAKIN TIGHT they really are! Look what my wrists look like when I am bending them back as far as I can…
Honestly it’s hard to get a picture from the right angle that shows how crazy they look… I am afraid that this picture doesn’t do it justice… but anyway… here it is… =D
The remedy for the tight forearms is actually reverse wrist curls… as Bll Hartman said today, “stiffness ALWAYS wins…”
Side Note: (they use the word “stiff” in place of the word “tight” because they don’t like “tight.” They believe that when you say “tight” people automatically want to STRETCH what is “tight” even if it doesn’t need stretching…)
So… basically… they told me that I can stretch my forearms all I want… but until the opposing muscles are strong enough to counterbalance my strong forearms… then my forearms will go right back to being overly tight almost immediately after being stretched. I guess it’s the same thing with tight hip flexors and weak glutes… until you can get your glutes strong enough… your hip flexors won’t stay “released…” =D
So… unfortunately I will be doing CHEESY reverse wrist curls in my program probably… hahahahah
[quote]mmgalb727 wrote:
The remedy for the tight forearms is actually reverse wrist curls… as Bll Hartman said today, “stiffness ALWAYS wins…”
Side Note: (they use the word “stiff” in place of the word “tight” because they don’t like “tight.” They believe that when you say “tight” people automatically want to STRETCH what is “tight” even if it doesn’t need stretching…)
So… basically… they told me that I can stretch my forearms all I want… but until the opposing muscles are strong enough to counterbalance my strong forearms… then my forearms will go right back to being overly tight almost immediately after being stretched. I guess it’s the same thing with tight hip flexors and weak glutes… until you can get your glutes strong enough… your hip flexors won’t stay “released…” =D
So… unfortunately I will be doing CHEESY reverse wrist curls in my program probably… hahahahah[/quote]
I’m soooo comparing email timestamps to see who gets theirs first. I mean, I know you will, but for the other three of us.
And I’m incredibly tempted to shop the sillyness into the hand pics u posted. “you must be THIS tall to deadlift!”
Yowzer - those must be tight. I can almost get my wrists back to right angles.
Can you explain more about that ankle move? Mine have very little movement at all, which, combined with long femurs, makes squatting a back-breaking nightmare for me. And I’m serious - this low back pain has come since I added squatting into my routine.
[quote]mmgalb727 wrote:
So I knew my forearms were tight… then they had me stretch my arms out straight so that the top of my forearm, my wrist and the back of my hand were all making a straight line… then they asked me to flex my fingers back… and here is what my wrists do… they pull UP and create a “hump”… like… BADLY! In fact, I think it’s one of the worst cases they have seen… =P
Honestly it’s hard to get a picture from the right angle that shows how crazy they look… I am afraid that this picture doesn’t do it justice… but anyway… here it is… =D[/quote]
Interesting stuff. Can’t wait to see what your workouts look like.
Did you do any lifting while you were there?
[quote]talenaah wrote:
same thing i said to bear, if YOU have weak glutes and abs, then what the heck does that mean for the rest of us mortals?
[/quote]
There are very few that don’t have weak glutes it is a very common problem
The funny thing is we all have our weak area (some might be everywhere) lol. i found this out the hard way the first time i went to westside barbell. I was working out with Chuck V major bad ass and we were doing one arm rows. I picked up a 150lbs dumbell started rowing away. He said man your upper back is weak. I was like huh ? He noticed i was pulling with my arms and not my back. He made me go down in weight and do it right pulling with the sub scap. I was weak I was struggling with a 70lb dumbell. Over the next year I worked on my weakness and my bench and deadlift went through the roof. Chuck said something very wise make sure feel the muscles working where you are trying to work. Figure out your weak areas and make them stronger.
The body is an amazing machine it will figure out all sorts of ways to get the job done. Not always in the best way either, but that is how we are set up for survival.
Our everyday lives can cause all sorts of problems for us sitting for long periods of time being one of them.
it would be good idea to save up some money and go and see someone like mike every couple years. There are people like him all over the country and I am sure if you emailed him he would reccomend someone in your area.
I bought his asses and correct dvd and i am in the process of going through it now. I lays out everything Molly and the crew got put through. It gives the tests and the corrective exercises for each problem. It is a lot of info but it is well presented and easy to follow.
don’t get too down figuring out your week is the first step to getting strong and staying healthy.
Jim
Thanks for sharing Molly!!
thanks for all the good info. interested to hear the ankle thing too.
so what’s the plan for strengthening the glutes?
Thank you so much for the forearm information!!! I had been suspicious that mine are stiff/inflexible because of the EXTREME discomfort I feel while doing pull-ups. To remedy it, I had been doing reverse-grip curls and feeling like a DORK, but it seemed to help. Good luck with getting the stiffness out. As ridiculous as reverse grip curls look, they actually feel great and give me a very satisfactory pump. I noticed improvements right away.
Cal - I will prob have to take a video of the ankle thing… it was even hard to figure out with Bill showing me in person… it would be WAY hard to describe properly in words… And yes, if you don’t have good ankle mobility, your low back will round to make up for it… YIKES!
Skye - no… no lifting really. Just the assessment and at the end we got to ask some questions that we had… I asked if I was doing the GHR correctly (I wasnt doing it badly… but he did tweak it a bit) and I also was asking why I don’t feel chin-ups/pullups in my back AT ALL… he said I needed to try to pull my sternum to the bar and “try to put my shoulder blades in my back pockets” (i.e. depress them like you would in a wall slide)
But I do wish we could have done some lifting… =(
Betty - you are welcome!
Deja - dunno exactly yet… but excited to find out! Will post my new routine as soon as I get it! =D
Owlie - You are welcome! Yeah I have to start reverse wrist curls… I may go hide in a corner when I do them ;D
Spent today napping, eating, napping some more, hanging with my family, hanging with my bf, and training a new client. It was a GOOD day! Back to reality tomorrow… =P
Workout today was quick and based on some issued addressed wen I was in Indy. In don’t have my program from Mike yet… so I just did a few small exercises…
Circuit 1:
Pull Throughs
Negative Chins (focusing on pulling my shoulder blades down)
Reverse Wrist Curls
Circuit 2:
GHRs
Side Planks
Hip Flexor Stretch w Back foot elevated
DONE! Then went to train a new-ish client… and home to have a meeting for work. Now time for bed! Night all!
With you and Claire talking about weak glutes, I started thinking about my own and how they seem to be asleep half of the time. They’re rarely sore and I really only feel my hammies working with GHRs and other similar exercises.
Because of this, I did a ton of pull thrus for my DL accessory work. Looks like you two did as well. Perhaps I’m on to something here?
I just got done training my 82 year old
client who I have been training for 8 years
the crazy bugger did a front plank for the same
time as me 1 min 30 sec … Maybe we all need to be on his program
or weigh 125 lol
the guy is amazing
inverted row prowler push combo
wow!! I wouldnt guess he was 82 either! thats insane.
just keep moving!! 
