Painless Squatting: Start at the Feet and Work Up

This is session number 76 of the Performance Place Sports Care Podcast. And I feel it, and she feels it, where you going for tomorrow? Welcome to the Performance Place Sports Care Podcast, where you can learn about sports injury theory, rehab, diagnosis, and how to understand the doctor lingo you didn't understand. At your appointment, and now, your host, Dr. Sebastian Gonzales. Hey, everyone. Thanks for coming back. You had a chance to leave last week, and you just didn't go anywhere. Either you weren't motivated to go, or you liked what you heard, so I hope that was second. I'm Sebastian Gonzales, and that was STP Plus. I remember back when I was growing up, there was KROQ, where I was at. It was 106.7, which is still around, which I forget what they actually called it back then, what their tagline or slogan was. Now, it's rock of the 80s and 90s. I think it was classic rock back, or sorry, I think it was just rock back then, which kind of makes me feel kind of old. But they do those, they have the weekend block parties, which is kind of cool, and just about two or three STP songs in a row. You always get plush in there. Today, we're going to go over some painless squatting. And we're mainly going to be focusing on some of the knee correlated things you'll find with squatting.

And I have talked about squatting before with other people I've interviewed, but I thought Jesse Machado would be a great person to have on today. Jesse is a trainer, and he is a strength coach, actually, a CSCS. And I was introduced to him actually by a good friend. So we've actually met at holiday parties and so on over the years. And he's always a fun guy to talk to. And he's got a lot of great knowledge. So I thought, hey, let's just have Jesse Machado on today. So we're going to go over painless squatting. Now, before we actually go into it, I want to remind you guys that if you are a student, I was actually talking to one of the people that I had on recently about this. I'm like, hey, you should just make, you should make these available for students to listen to. I'm like, I know, I am, I think. So if you're a student, please listen to this and share with your classmates. And keep in mind that I was where you were. Okay, I'm not saying I'm any better, but in regards to stuff hanging on my wall, and stuff that I can share with patients to educate them better. I think I'm scratching my own itch here. So this has really been helpful for me, for people to understand their conditions and their questions better, such as this one. If someone asks me, I have knee pain with squatting, I'd be like, great, cool. Let's listen to this podcast and let's talk about it later. So my point is I'm putting together a modern sports medicine patient education platform. And that attacks the senses. We have the eyes, which is going to be posters and videos. So I'm doing an Instagram video every single, or sorry, YouTube video every single day of 2018. I'm going to try to get them on Instagram. I don't promise it's going to be there yet. Because I'm actually recording this back in 2017. So that might be a tall feat for me, but I'm really going to try. But also too, there's the ears right here. So what me and my friend were talking about was he said, you know, it'd be really cool if you had all these podcasts categorized so people could actually share them with patients because I had to go onto your site and get the URL and I send it to him in an email and so on. And that's exactly what I'm going to do. So I'm going to do a URL, a Google, a Google sheet or a Google Excel. I forget what they're called. And it's going to have all these things mapped out for you guys to share with your patients. All you have to do is buy a poster and you're going to be included in that. So also, if you haven't reviewed, please go on iTunes, review it for me. You'll be put into a drawing. Just email your screenshot to info at p2sportscare.com and you'll get the chance to win a really, really cool soft shirt that I guarantee you're going to want to wear for ages to come. Now let's get on the interview with Jesse Machetto.

Okay, everyone. As promised, we have an interview with Jesse Machetto. And we got it on video. Come up a little bit closer to the mic there. So just so everyone knows, this is an official drinking show. Yep. Not sponsored, but it could be by Boatswam. Boatswam? Boatswam. Boatswain? Boatswain. Swain. This chocolate stout does taste a little bit like chocolate waterfall in your mouth. Yeah. A little bit of heaven in there, too. So tell everybody about yourself. I see you brought in a little model today. Yeah. We got this guy right here. Call him Mr. Bones. Mr. Bones. Mr. Bones likes to hang out.

Come on a little clip. Mr. Bones likes to hang out with us. You're going to be a little mover today. I can tell it. I think I am a little bit of a mover. I can't help myself. That's okay. So just to give you the feedback on it, because that's why I got these on. If I hear drifting, I'll go like this. Okay. Sounds good. Okay. So we're going to talk about squatting. So tell me about yourself. What did you do today? What did you do this morning? What did I do this morning? So I got coffee with a friend. She is one of the managers at Equinox. Really good person. Got a coffee. I'm excited to be here.

So what kind of coffee did you get? I actually got a latte this morning. You got a latte? I did get a latte. Do you feel ever bad just drinking that little, like... Sometimes. Yeah? Yeah. It's never the same as something like a good nitro or a good cold brew. Well, and I was thinking bad, like, you feel like you're messing up an artwork when you drink it because there's the art on top? Oh, that's... Yes. I love the way it, like, froths and the little swirls. It's a good day. Yeah. It's a good day when you start your day that way, you know? Mm-hmm. Yeah. So, what did you guys talk about? Today?

Yeah. We talked about... We talked about the fact that I was going to be here today and kind of our current experience in life, which is really good. Mm-hmm. What did you say you were going to talk about? Because I'm going to change the entire topic now. You know, I didn't even say what I was going to talk about. I just told her I was going to be with a friend in Huntington, and then she kept asking, and then we went from there to letting her know that I would do a podcast. And it's funny because I said, we might be covering the joint-by-joint approach a little bit, and she said, oh, that's Jesse 101, so...

It's like you dream, eat, and sleep, like a joint-by-joint approach. Yeah, exactly. That was her immediate reaction. She goes, yeah. Yeah. Joint-by-joint approach is good. I don't think... Have a lot of people heard it, though? Like, in your opinion? You know, no, I don't really believe so. I think professionals in the field have heard it, but I think a lot of the general pop really doesn't have a good understanding of it. And they don't... I mean, they just don't understand why it would apply to their lives, and I think that's really where we can have the biggest impact as practitioners or you as a medical professional.

Just in general, I think the general population is a little bit confused about the way their bodies work. And I think if they had a little bit of an understanding, they would really learn to appreciate how intricate their bodies are. So, when you usually start with joint-by-joint, do you... What's your go-to? What's your go-to explanation? So, I start with actually having my clients kind of move their bodies. So, that's funny because you said that I was a mover. I actually have them start by moving their bodies. So, to give you an example, I'll just say, all right, I want you to take a look at...

Go ahead and take your shoes off. Take a look at your hands. Take a look at your feet. And you can see that there are similarities between the hands and the feet, right? Like the phalanges, et cetera. And I say, move your wrists, move your ankles. And they can see that there are similarities between moving their wrists and moving their ankles. And then I say, okay, now move your elbows, move your knees. And they can see that there are similarities between moving their elbows and their knees. And I say, move your shoulders and move your hips. And they can see like the ranges of motion are kind of similar, right?

And I think once they start to understand that and conceptualize that, then they're a little more appreciative of how their body is designed or how it was evolved to become what it is. Yeah, cool. So then after that, how do you get to... I think joint by joint is a really easy thing to show people. But then when you get to the midsection, the spine, I feel like it's a little bit harder to conceptually see. So I don't know how... How do you break it down when you get up into there? So when I get up into the spine and I talk to my clients about it, you can see like if you look at Mr. Bones here, like the lumbar spine are a little bit thicker.

Yeah. All right. And if you look at like the thoracic spine, they're a little bit smaller. So the thoracic spine is actually going to have a little less motion because they're solidified to protect everything that's near your stomach. So there's a lot of organs in there, right? And if you look at the thoracic spine, they need to have a little more freedom of movement because the scapula here is what locks the arms down. So if I can just kind of play with them a little bit that way, they get pretty excited and they're like, whoa, that makes sense. And then I talk about it more like a gas brake system.

Okay. So it's like, I'm like, okay, one of your joints allows for motion, right? And that freedom of motion needs to be acted upon so that to slow it down. So the joint above it is going to put the brakes on it. Okay. And it's like gas brake dip, you know, like, no, this is just, we want, I took it back for a second there. We want one to create motion. We want one to slow down motion. And if my clients can understand that, then they understand what their injury potentials are, especially if they have like a lack of range of motion in one of their joints. So then after that, I mean, it sounds like you guys go into a full brake dancing or gyrating session.

Actually, we do. And I think that's the greatest way to build rapport with my clients early on. They're just like laughing, just enjoying themselves a little bit. I think it's funny because I was at a weekend cert assisting and one of the guys goes, oh, you're kind of a nerd. And I was like, yeah, man, I appreciate that. Yeah. It used to not be cool. Now it's cool, right? Now it's kind of cool. Yeah, definitely. I still think back to like that 80s movie, Revenge of the Nerds. You ever see that one? Yeah. They're being bullied on all the time. Well, someone watched it. They must have been cool.

They must have been cool, dude. Yeah. So when you're training people then, and we'll get into squatting in a couple minutes here, but when you're training people, do you usually get people that are looking for better function? Are they looking for aesthetics? Are they looking for weight loss? Like, what's their overall goal? And does it change? Yes. A lot of my clientele start with a basic idea of what they want, but they don't really understand how much potential they have. And so that's what I really do. What I like to do well is draw out their potential. So they might start with, I want to lose five pounds.

But why is that five pounds important to you? If it makes you more confident and if it translates into your life, then okay, right? Because we know that if you're more confident, you're going to carry yourself a little bit differently. You are going to maybe take a little more risks. And if you take more risks, you might find yourself being a little more successful, right? So that really is a conversation that I try to get to my clients early in my assessment protocol. So what are your goals? That comes after we know how you're moving. So how long does it take to get down to those type of goals you're talking about?

Because I'm sure people come in and they're like, well, I want to lose five pounds. And are they ever guarded to really go deeper than that or is it? Absolutely. A lot of times people have an intention to lose five pounds because they've been, or quote unquote five pounds. They just come up with an arbitrary number, right? Yeah, they do, huh? I didn't think about that. They come up with an arbitrary number. And I'm like, where the heck did you get seven and a half pounds from? But it's usually because they think that they're going to look a certain way that they've seen like in health and fitness magazines or they're going to feel a certain way.

And a lot of times it's like, well, how much of that weight that you take off is going to put less stress on your body, right? Are you hurting right now? And if so, why are you hurting? And that's, I think, psychologically, when you're trying to understand the human behavior, everybody usually wants the same things, but they're afraid to get there. Such as like having a better life, feeling proud about their existence and what they've accomplished, right? And you can create small successes in the gym that translates to that in their regular life. So, yeah. I think if I start with just understanding where they are, then I can kind of guide them through different patterns of success, right?

Because sometimes if somebody wants to lose five pounds, you would say strength training is contraindicated because they're going to grow muscle, etc. They might gain weight, right? But if they feel stronger and they're more confident, then when it comes to the harder things like managing your nutrition and creating a deprivation state where they might cut back on the total volume of food but increase their nutrient density, they might be more willing to give it a shot because they already had a success, right? If you put them into the thing that's hardest for them right away, then they're going to fail.

Yeah. They're going to feel hurt by the failure. And then in that respect, they won't give it another shot. Yeah. That makes sense. Lately, I've been really working on creating what we call buy-in here because we get people with, I mean, if they have a certain type of injury, like they're frustrated. They want some type of quick fix. There is no quick fixes, but there's a quick success, at least to diminish their pain partially. And so, I've been really trying to, I used to always go down the route of like, well, let's do an exam. Let's, you know, here's the long-term plan. Let's start on that and then just kind of bypassing their psychological need just to reassure they're going in the right direction.

And I'm not going to say the quick wins aren't useful, but now I'm quicker to go down that road so I can actually help them further later because they're going to drop out really quick if they think nothing's happening, right? Right. Definitely. I'm sure they see a lot with training. Yeah. And it also depends like on who your client is, right? That's the key word that everybody uses as a professional, right? It depends. It depends on who you have in front of you. If your person is a professional athlete or making a living or getting paid to go to school to be athletic, then those short-term gains in the season are going to be necessary to get them back out there, right?

And that's important to understand that when the season's over, how do you help them kind of regain their function and restore their joints to the proper place where they need to be? So when it comes down then to squatting then, since we went down the joint by joint plus you said that people typically will have some physical ailments. What do you typically see with people with squatting? And can you explain the joint by joint in regards to squatting? Sure. So a lot of what I see with people when they start to squat and it's like, it's pretty funny. They'll supinate or they pronate their feet to begin with.

All right. So I'm going to go up the chain. Okay. So if we start at the feet, the feet are supposed to be, they can articulate and there's a lot of little bones, right? So they can kind of move, right? But when they splay, they're a little more stable, right? And then you can put the ankle on top of that. However, what I see with people when they start to squat for the first time is they start to supinate or pronate. They move a little too much, right? And it's usually a problem of they've been wearing shoes for too long. I think if you look at like Nike or you look at any shoe these days, they have a heel lift and a smaller front, right?

Yeah. So that automatically puts them in some sort of plantar flexion. And because of that or they're, because they're in this so long, I heard a good quote one time. It was like, why are you living your life in sensory deprivation chambers? I thought that was a good quote. Really? Because you're losing sensation from the ground. Yeah. Right? It's mainly vibration. I think it would have heard. Pressure, pressure or vibration. What's the sensor? It's the highest. I think it's vibration. I believe it's vibration. And so like they call it more so these days, they call it mindful walking, right? Walk on rocks and stuff like that.

You get a little ouch because you're not used to it, right? So first thing I'll have my clients do is after I do a screen and see if they've got these like pronation, supination, or they need to have a heel lift, then I'll pay attention more to what's going on at the ankle. And then from there, go up to the knee and then from there, go up to the hip. But if I can get their feet to make contact correctly, keep the, I think you have a picture that's the tripod foot, right? The front of the, what is it? Oh, the metatarsal? First metatarsal. Fifth metatarsal on the heel, right? Uh-huh. Yeah. So that there is a balance and a symmetry between all of it, then you know they're able to translate energy up the chain.

And that's when I know that I'm doing a good job. I've noticed a lot of people have a hard time even, like I'll point that out on some of them. I just did an article and video on it where you put a band underneath. I don't know if you tried that. Yes, Craig Liebenson, I think, was... Is that a Liebenson thing? I think that was a Liebenson thing, yeah. Where you pull on the band and it forces them to keep the toe down? Yeah, if he loses band, a puppy dies. Yeah. Yeah, exactly. So, yeah, but like, I feel like a lot of people, they still don't know, like, it's like, hey, your heel's creeping. No, it's not.

Yeah, it is. No, it's not. Okay, well, let's going to put this band... Okay, a puppy died. Yeah, totally. It's an easy way to give them feedback, right? Especially if they're like, no! It gets to be a real pain in the ass to set that thing up every time, though, if you're by yourself. Yeah, I agree with that. I mean, I think it's more just bringing the awareness to that person and letting them understand, like, you know, you're missing something here. And if you just got this little bit extra, you're going to improve everything, you're going to lower your risk of injury, and damn it, it's just going to feel better, right?

And I think that's the big key takeaway. When somebody gets it right in the lifting phase, and it feels phenomenal, and they know what that feels like, they get a positive feedback loop. And that's what we're trying to reinforce, or at least what I'm trying to reinforce when I'm with my clients, is feel that. Did that feel good? Do that again. So, getting them to have sequential good rep, good rep, good rep. Yeah. And actually, I emphasize that. So, I'm not... Sometimes I'll let them go through 10 reps. Let's just take that as an example, right? Mm-hmm. The barbell coach goes, oh my God, that's cardio.

Yeah, 10 plus is cardio, right? That's cardio. But I'm paying attention... I'm doing my due diligence and paying attention, and I'll ask for feedback at the end. And I'll say, hey, why don't you tell me what happened on reps number six, seven, and eight? Mm-hmm. Right? And that gives them a moment to pause and think about what they just did. Because a lot of times we go through our exercises just boom, boom, boom, boom, what's on to the next thing, right? And they're like, I don't know, what happened? I'm like, let's see what happens on the next set. Mm-hmm. And so, then they start to pay attention, right?

And once I do that again, for the second set, I'll say, what happened on reps six and seven? Oh, I did that thing with my toes lifted off the ground, didn't I? And I was like, did you feel it? And they're like, you know, kind of. I'm like, okay, well, let's see if we can't get 10 sweet reps, you know? Mm-hmm. And that, I think, goes a long way with my clients because then they know that they're there to pay attention, right? Because the biggest problem with lifting is, I think me and you were talking about this earlier before we were off the air. It was like you're so lost doing so many other things that you forget to pay attention to that one moment, right?

Mm-hmm. And if they, if you're inundated with like your text messages, your emails, you're thinking about work, that lift, if it gets to your 90% of your RM, it becomes dangerous. Oh, yeah. For sure. Like, and I really think unless people can kind of tell you what their rep felt like or what their faults are and so on, like, I honestly don't think we should take them above like, like 60% even. Yeah. Like, probably even there would be like a risk, but I understand we get higher into the cardio range, but it's like, you kind of, I think you kind of got to earn the right to do that higher weights, you know?

Totally. So, you talked about, so actually, let me back up one sec. Would you have people squat with or without shoes then? When I start, when I do the, I like to work in, I work in the facility where we use the functional movement screen first. Okay. So, I definitely have them do the functional movement deep squat. If they need a heel lift, then I analyze that a little bit. And then once they've done, once they've gotten a different, a score that I, I can understand what their movement patterns are, then I do have them immediately take off the shoes and give me an understanding of how they feel their feet.

If they feel like their feet are rooted, grounded. Actually, something that I've noticed a lot today is with a lot of our clients, because they've worn shoes so long, their toes actually don't splay as much anymore. Oh, yeah. Yeah. And I think that's a recipe for disaster. If you keep squatting with unsplayed toes, right? They have like a weird, like jagged foot. It's like rock climbing, right? It's like, you're not getting, you're not getting energy translating up your stabilizers, your peroneals, your adductors. And that's a, you're just going to hurt yourself. So, I immediately do have them kind of remove their shoes.

And I do have them do a lot of grinding lifts with their shoes off. You ever just have them take their shoes off and you see that, you see their foot and you're like, put, you put your shoes back on, man? I don't make them feel that uncomfortable. But I definitely let them know that they're, they need to do that more at home. Yeah. Right? Like, you're, you need to be shoeless more at home. Like, it is, it is what it is. I don't, it's science, man. Like, I got no, I got no answer for you. You need to use your, you need to go shoeless at home. And we were, honestly, we were raised in a culture that was like 5Ks, 10Ks, marathons, triathlons.

And you're either this or you're either that, right? Or you're dead lifting, power lifting in the gym, et cetera, right? And you need to, we need to, as fitness professionals, guide our clients and our students a little bit better, right? And make them feel comfortable. Because if you've had, if you've had a bias for so long, then you don't really realize what that bias has done to you, you know? And it's hard to break that. It's hard to teach somebody that. Be patient with that. Yeah. It is really hard, I think, for people to, I feel like they only get it through, it's not like over the course of time, it's over the amount of reps.

Yeah. And I think, what was the word you said? Knowledgeable or attention reps? What'd you say? Focus reps. There you go. So, when you, so now we went from the foot and I'm guessing you're going to, foot and ankle. Yeah. Now we're going to, let's jump up to the hip and the pelvis. Is there any considerations in there you see? Usually with? Yeah. So, you know, there's sometimes where like people squat and like one side goes down a little bit faster than the other. Do you ever notice that or comes up a little bit faster than you? Wait, in the frontal plane like this? Yeah. Oh. It's got like a little wobble.

They put more weight into the left leg as opposed to the right leg. You ever notice that? I've seen them shift. I don't, I'm trying to, I'm trying to think of them go like this and then like this and I'm like, well, I've never seen anything like that. But, but I do see a lateral shift. A lateral shift. Yeah. So it's like a lateral shift is what I'm trying to describe. And they'll put definitely more weight into the side that they feel more comfortable or dominant. And you had a previous guest who talked about how the diaphragmatic control, if they don't have the diaphragmatic control, they're, they're going to use whatever is their normal pattern.

Um, and that normal pattern reinforced over time to me, I always look at it like I had a really good, uh, strength, uh, professional and teacher at Fullerton and they always reminded me that it's always the weight of your body multiplied by 9.8 meters per second squared. Okay. And that's fast, you know, you drop something that fast, it's, it's going to, it's going to hit the ground hard. Right. Uh, I remember the breath, the professor, he had a podcast recently. And then he goes, you don't believe in gravity, step off the second floor, you know? And, uh, so all of that weight shifted to one side, what it does to your spine.

I don't even want to know. Yeah. You know, all I know is that's not right. We could break him and see. That's true. That's, let's just break him in half. I don't want, I don't want that pressure on there cause I know it's not right. Yeah. And that's automatic, you know? Yeah. So then when people shift to the sides then is like, are they typically aware of that or is that something you're not, they're not aware of either? I think most of the time they're not aware of that shift. Um, yeah, because you can film them from behind and they'll go, huh, I didn't know I was doing that. Yeah. Like, well you are.

And I don't know how many times you did it before you saw me, but you're doing it a lot. Yeah. See what you're doing? Stop that. Let's, let's continue now. Yeah. Um, now, uh, I guess the question further about that is that do they, when they have like pointed toes or toes that don't splay or hips that shift, like, do you feel like, are they always in pain or is it like non-painful too? No, I think, I think that, um, we go back to the sensory deprivation, right? If I go back to the sensory deprivation, I think to the fact that we are so inundated with information, um, that we don't even realize it.

So to give you an example, um, I go into, I go into Macy's and they'll have music playing, right? They'll bombard you with a bunch of perfume. Uh, they have people trying to talk to you, right? And all of that is just dulling your senses, right? So I feel like we're living in a very dulled sensory environment, uh, environment. Uh, so instinctually we're not really understanding of what's going on even with our movement patterns. So the more that we get in tune with our movement patterns, um, then you're going to understand that that micro trauma is going to be a larger trauma down the road, but they don't, they don't feel it.

No, I don't think they do. I, I, I, I definitely noticed there's, there's movement issues that aren't painful, but sometimes they are. But, um, it's funny you say about the sensory deprivation thing. I was at Costco the other day, right? Yeah. We were walking around and we were talking about, uh, we're like, it's funny how there's so many people here right now, but you just avoid them all, you know? And, and I was thinking about with, if I lived in the countryside and there was like, our next neighbor was like three miles away. If you saw them, you'd probably stop every single time. But like right now it's like, well shit, Joe's right there.

Let's just go. You know, like you try to get away from them. There's just so much bombardment. Yeah. And, and it's, it makes it difficult for us to not only pay attention to the other human, much less pay attention to ourselves. Like, and I think that's, what's lost along, along the line of the path of our human experience right now. Right. And if we can get that back, then I think then there's infinite possibilities to that with our relationships, with the way we talk to each other, uh, with the way we treat each other, et cetera. But how can you, how can you care about somebody else if you can't even know that you're not taking care of yourself?

Right. I think that's, that's a big deal. So, so what are the, what are the three steps to better self-awareness? Self-awareness? Sure. First, get a, first get a good coach. Okay. So you need, you need a coach's eye. And the reason why you need a coach's eye is because you can't see outside yourself. Right. Does that make sense? Nobody can see outside themselves. So the more that you get feedback from somebody that helps to guide the, your movement decision making, then you can better identify that. Then you start to get in tune by just trying different things. Explore, you know, if you explore a little bit more, you're going to understand like, Hmm, let me put my weight that way.

That feels so awkward. Whenever you try to rebalance somebody, it always feels like they're going way too much to the other side. Does that make sense? They're like, they're like, I feel like I'm putting way too much weight on my left leg. Okay. But your spine is neutral, dude. Like, um, this is, this is, this is wrong. It doesn't feel right. That's like, that's how I feel like going to an opera or like a playhouse. Yeah. Something's wrong. Yeah. I mean, I heard actually it's, it's bad form to like, you know, like you got to get up in a movie and just walk out or like it's a baseball game. You're like, I got to go to the bathroom in a play.

It's like, you can't leave. Like you got to piss in your seat. Like you just can't leave. No way. Yeah. Can you crawl out? No. Cause they'll see you on stage. Yeah. That environment is not conducive to allowing you to move. No, not at all. But if you got to like fidget, what if you got some back pain, you're like moving around. No, they don't care. They're there to put on a show for you. You better get focused. I know. But they need more intermissions. Like, I like what they do, but, but man, I just don't, I mean, I just, I think I got a problem. I don't have the attention span. No, I don't understand what's going on.

You got to remember a lot of these things, a lot of these plays were, um, or a lot of these operas were made like a hundred years ago, right? Now. Yeah. But why like, okay. So I was, I think I was watching a movie the other day, right? And there was an opera on it, right? And this lady is like singing and this guy's singing. And like, number one, I don't like singing with a lot of trouble. Okay. So I had a problem with that. Second is that I'm like, there's, I can't understand the language. And a second, third is that she's singing it so loudly. I can't understand even the words that she's saying if it was in English.

How are all these people getting something out of this? I don't get it. No way. That's an unwritten rule between you and the rest of the audience is to just not say anything and sit there through it. Well, it's like when you go to like a museum and you look, you're like, it's amazing. It's, and everyone's like, it's amazing. You're like, what's it mean? I don't know. Exactly. I don't get it. That's how it's going down right there. You're all in, you're all made a little pact. Y'all made a pact. A pinky pact. So, so when you, when you're at work and you're like seeing someone squat and, or say one of the trainers, other trainers, actually trainer or coach?

Trainer, trainer. Okay. And the trainers come over, you're like, Hey, do you see anything with this squat? And they're like, I know I should be saying yes right now, but I don't know. What do you see, Joe? You mean like getting, uh, everybody on the same page for what the, what it should look like. Like, yeah, that's one of the hardest things to do. Absolutely. Um, I think, I think that as you spend time with all the trainers, um, because I've spent a lot of time developing them as well. Uh, it's having them feel it, but also, you know, you're only, I know that we live in a sensory deprived environment.

And I know that, um, we also are marketed too heavily, um, by different organizations that want to push their own agendas. And because of that, I, I have a higher patience for, um, people who might be doing it quote unquote incorrectly because maybe they need that to help make the quads look that much better. Um, so if they have an end goal, I try not to prejudge if they have an end goal in mind, then I'm all for it. You know, as long as they can justify and validate the reason for their lifting that way. Okay. I can, I just imagine that questioning series you have. Yeah. It's, it's pretty funny.

I mean, you know, when I was younger and I was more like, uh, kind of like a rookie, I was like, that's totally wrong. And, uh, as time went on, I was like, you know, everybody's got a reason for lifting. And as long as they're moving, I'm happy with it. Yeah. I think I don't, I, I, I've kind of come to that conclusion too. Like, it's just, it, I all advise one time of what I feel like, I don't want to say I'm just, I'm not judging them with it. I'm just like, look, this is what I feel was better. But if you want to keep doing that, by all means, I'll tell you the best way to do that. But, but like, I don't, I don't think, I don't want to be, I don't want, I don't ever want to think that I was the one who didn't tell them.

Yeah. You know, you know, I mean, a funny thing is I've actually gone up to a lot of people in my, in my gym and you can, anybody can validate this. Um, and I'll have them and I'll, and I'll go up to somebody and I'll be like, man, I see you're doing goblet squats and I love kettlebells, dude. Like I'm wearing a shirt that says swing, press, snatch. Like I love kettlebells, bro. So all I want you to do is try that one without your shoes on, man. And see how it feels. And then they'll be like, whatever. And I'll be like, let's give it a shot, man. And I'll just sit there and wait and watch them do it.

And when they do it, I'm like, did that feel any different, dude? Yeah. Did you notice that you're kind of, your feet do this? And I'm like, oh yeah. And I was like, do you think you could keep your toe down? I don't know. I'll give it a try. And as they do it, they're like, oh, that feels kind of good, man. I'm like, yeah, dude. I think if you did this, it might be a little more, if you added this in to what you're already doing, like you might get more out of it, man. And then they're like, all right. And then the next time I see them and they're in the gym and they're like, got their shoes off.

And I'm like, I just give them a little wink, a nod or a thumbs up. Yeah. And they know they're being, they're getting a positive feedback loop and a reinforcement that should be the way it's done. Yeah. That's cool. Yeah, man. That's, it's funny though. I imagine like you going up, it's like, you're giving them like a little bump. Like, here you go. Yeah. That's exactly how I do it. And then they come back next time. They're like, Hey, what else you got, man? That's how it goes down. It's like, it's like that dude that's pushing the good drugs. Like, how'd you get that good stuff? Yeah. You, you walk around the gym, like with your, like, just like this.

I got that good squat for you, bro. I got it for you, homie. I got it for you. But you know, when your heart, it comes from a place where you do the one to see people do better and succeed and be out of pain. I mean, it's, they'll feel it, you know, they'll feel it. And then you're waking them up from that sensory deprivation. Oh, good. Yeah. Speaking of sensory deprivation, I've seen you play around in the pool. I do, man. I do. I take kettlebells in there. The buoyancy helps you, right? So, you can get under a heavier weight a little bit easier and then take it out from the pool out into the, onto land.

Yeah. And then you start working that way. Work eccentrically, right? Mm-hmm. That, that's, I mean, if you can control the down, it's almost 10 times better than trying to get it up, right? So, you have to pull yourself under the weight in the pool. Is that what happens? Oh, cool. It's like a active loading process, man. Yeah. You can't, like, there's, there's no, like, little things they found to, like, glue your feet to the floor of the pool yet. Or, like, little, like, you slip your feet. I haven't found that yet. That'd be amazing. Because then you can actually pull yourself down, right? Yeah, yeah, yeah.

And, like, when, so, I've never done it before. When you pull yourself down, is it kind of like a slow, like, like, your legs start coming up? You're like, no, no, I want my butt to go down. Yes. Yeah, exactly. And then you're, you're just trying to pay attention because you've only got a certain amount of time, right? With your breath. So, your breath has to be hyper-focused, right? So, you, you got to know, for example, if you're doing jump squats in and out of the water, you got a couple seconds to catch that breath, get down, get underneath it, brace, get up again. Yeah. Yeah, I would imagine that would actually be helpful for bracing.

Super helpful for bracing because you have no option when it comes to your breathing. Yeah. Right? I'm really, I'm really glad you said, you stopped yourself. You almost said dry land, didn't you? Dry land, yeah. I hate that term. Yeah. You always, you always hear swimmers like, oh, we're going to do a workout. Where are you doing it? Dry land. Yeah. Well, where's your other workout? Splatid earth, you. Wet land. Yeah. Water. The marshes. Yeah. It's a land. Yeah. I'm okay with that. Yeah. So, I wrote down here a couple things I wanted to ask you about. And I don't, I forget when I wrote this, but I like where I was going with it, but I don't know exactly what I meant by it.

Sure. So, I said triplanar movement with squatting. Do you need triplanar movement? I was probably talking about the balls and sockets in the mobile joints mainly. Right. So, I guess I'll lead into the question series of to actually squat better, do you only squat squat or do you have to do other things like side to side movement in the hip or rotational patterns of the hip or things like that? Sure. So, like, I'm a big believer that we need more movement, not less. Okay. So, I think that from a weight training focus standpoint, you should have, you should cover your bases, your hinge, your squat in a strength fashion.

But you should do your mobility work from a 3D body weight fashion, okay? Playing with your end range of motion while under diaphragmatic control. A good example is I like to use the gliders and I just really like to test where I feel like I can pull those things back from because, you know, at some point you start to lose that tension and that's probably where you need to get a little more control over it. And if you get more control over that end range, it's only going to help your squat go up that much faster or your deadlift go up that much faster. So, if you did mobility work or stability work in the evening or in the morning and then you did your lifts in the afternoon and kind of, like, switch them out every now and then, that's going to be more beneficial long term.

Okay. Do you like people doing that type of stuff daily, pre-workout, after workout? Does it matter? Daily. Daily? Yeah, actually, you know, and coming back to the joint-by-joint approach, I'll check in with my clients sometimes and they kind of know the routine. I'm like, how are you feeling today? And they're like, oh, I'm feeling pretty good. I'm like, okay, well, why don't you tell me how are your feet feeling? Feet feel good. Ankles, how are your ankles feeling? Ankles feel okay. How are your wrists feel? Wrists feel good. Elbows? Well, I got a little thing right here that's bothering me.

I don't know. Maybe I spent too much time at the computer today, et cetera, et cetera. Okay, then we're going to take a look at that today. Maybe we'll roll it out a little bit, do some mobility work there before we move on to our weightlifting. How do your shoulders feel? How's your neck feel? How are your scapula moving, et cetera, and so on and so forth. So, it's like a mini checklist every day or every time they're getting ready to move. I like that. It kind of reminds me of like, I feel like more people have been doing like flows before they, or morning flows to wake up. I don't know if it's just for movement or if it's just check-ins.

Yeah. But I don't know if you've heard of those yet. Yes, yes. I don't know if it's for movement or for check-ins, but either way, I'm for it. A good, but giving your people the tool of a check-in is huge, right? It's like brushing your teeth, combing your hair, whatever, getting ready for your day. Same thing goes for your joints, right? Because then you're going to be more prepared and you're bringing awareness to your moment yourself. I'm trying to streamline my life where I'm just going to stop brushing and stop checking in. I think that's called giving up, dude. I don't think you're allowed to do that.

I don't know. Like, I think I got something going on here actually. So, beards came back in style all of a sudden, right? Or being scruffy. Yeah. So, I'm only shaving one day a week and that's on Sunday. It's just enough time for it to come out and to where it starts getting a little prickly. Okay. And I don't want to sleep. Or it makes it awkward to sleep because you go like this and all of a sudden it pokes into your other... So, yeah. I'm saving so much time in life. Yeah. I can't even tell you. Well, listen. Like you said, since it's in fashion these days, I think you can get away with that.

But we grew up in a society where clean cut was everything. Presentation is everything, right? So, it's so different now that that can actually be an easier way for you to pay attention maybe to your body more, right? Yeah. I have more time now, right? Yeah. Damn it. I shouldn't have told you about that. So, what's your checklist like, Sebastian? Do you know already? You know, I mean, lately, I've been taken away from doing like... Like, I'll do stuff like, not podcasts in the morning, but like editing, like article writing, things like that. So, I'll spend... I'll wake up around six and then I'll go until almost nine o'clock and do that.

So, I'll be sitting like this and so I don't like it. So, over the past month or so, and I've been dropping off a little bit, but I'll go out to the beach and I'll spend about 15 minutes doing some McGill stiffness stuff. I'll do some walking. I'll do some lateral squats and some split squats and so on. So, that gives me... I mean, I'm not... I'm listening to podcasts at the time, so I'm not fully aware. Yeah. But I definitely feel after that, that I feel better. So, I don't wake up feeling like crap or anything, but like just the awareness I get from that versus like today, I didn't do that at all.

Yeah. You know, so that's kind of like more of my thing because when I get in here, like I used to... I do some of the rehab with people. Uh-huh. Because, well, actually a couple... Oh, you probably know this. So, some people, they'll take the direction and they'll do it and then you could just be there. Other people will talk to you and they'll stop when they talk to you. Yeah. So, it's like it's just easier just to do it with them. Uh-huh. Then they follow your rep. Uh-huh. So, I'll do it with them, but then I got to correct them so I don't actually get anything done. Mm-hmm. And I'm paying attention to them so I don't have the awareness of myself.

So, going to the beach in the morning is my thing. Yeah. I like it. I mean, you've got so many different sensory outputs there, right? Mm-hmm. The smell of the ocean, the feeling of the sand, right? Your ankle has to conform to a constantly changing stable base, right? So, as the sand, as you put your weight on the sand, the foot shifts, right? Mm-hmm. And that's what we lose with, not just with shoes now, but with concrete, right? Because concrete is flat all the way through, right? So, you're strengthening without having to do much, just walking. And that's huge. I mean, yeah. Yeah. You could get people to do that more.

Well, I've thought about asking my first client. He comes a couple days a week. Hey, man, you want to go to the beach instead? Yeah, right? You're like, he's like, I'm going to pay you for this? Yeah. No, seriously. This is the deal right here. You know, I thought about that, too. Yeah. Because I was thinking about it, like, yesterday, because I'm like, gosh, it'd be so nice if we just went out there. Yeah. But, you know, and it's like, your clients become your friends, and it's like, well, okay, you want to go walk to the beach? Sure. Okay, you want to pay me the same fee? Well, I thought we were friends.

Well, you're right. I got to pay the bills, too. You're right. Let's do it in the weight room. Yeah. Because there's more value there, apparently, for you. Apparently, right, right. And that's, I think, part of the quote that I brought up earlier, I posted it on my Instagram. It's pretty funny. It's like, movement is free, but accountability is not. Yeah. Right? It takes a lot for somebody to care, somebody like yourself, to pay attention to that one person for a full hour, right, or for that time that they get. If there is more benefit from a sensory excitation standpoint to take them to the beach, have them walk on the sand, and smell the ocean, because they don't do that, they only do that maybe once a year, then actually that session went a lot further than anything you did in the weight room.

But the perceived value has changed, right? Mm-hmm. And that's, how sad is it that we are so lost that everything is productivity-based, right? And because it's productivity-based, we feel like we're not doing enough, right? And we, that's, that's where your, most people can really understand and go further with their training. That's why I wonder, too, that with, not to say I don't have goals, but like, I feel like we have, I mean, everyone has a lot of goals. Yeah. And rightfully so, but if the goals are, let's just say if your goal was to, like, being in Southern California, this is going to be really hard to do this, so you want to have like a five-bedroom house.

Yeah. Why pick a fence, a golden retriever, a wife, and two kids, and you want to have it by the time you're 35. Right. That ain't going to happen. Yeah. Like, you're going to be, you're just going to be depressed. Totally. And so the, the goals that these people set, I mean, I think it's, I mean, I think it's fine to be able to want to lose five pounds, but I think it's, it's the whole journey and process of getting there, you know? Yeah. And it doesn't matter if it's, if it's going to happen this year or next year, it's just if you're happy with your path, you know? Yeah. I had a great, I had a great manager when I started and he, he set goals for me.

He goes, I want you to set goals in three categories. I want you to set goals in your professional life, in your financial life, and in your personal life. Okay. In my professional life, I wanted to learn. I forget back then. It was like, I wanted to go to perform better. Okay. What's it going to cost you to go to perform better? $300. How much do you have to save to get to $300? At the time I was making like $15 an hour minimum wage. Right. So I was like, man, that's going to take me a long time. He's like, he's like, okay, so you know how many hours you're going to have to work. You know how much you're going to have to save and you know what it's going to take to get there.

Right. And my other, my other one was like, he's like, okay, so financial goals, how much do you want to be making every month? Right. So how are we going to see an increase there? He goes, and this is the next one. Personal goals. I want to take my girlfriend then on a date. He goes, okay. He goes, where do you want to take her? I don't know. Out to dinner. He goes, where do you want to take her? I was like, some nice place. How expensive is it? It's going to cost you a hundred dollars to take somebody out to dinner. Right. If you're going to go to Fleming's, right. It's going to cost you 150.

You order a glass of wine, $200. Right. He goes, what about a picnic, dude? Let's scale back here a second. Right. And sometimes when you think about that kind of stuff, it's, it's, it's, it's, it's pretty easy to have a good time without having to invest too much because it's the time that counts. Yeah, I think so. There's actually, there was the, uh, you've seen the love language book. Yes. Yeah. I think it's very useful. If everyone hasn't listened to that or listened or read that, that's probably a useful one. Yeah. But I'm sure it's even helpful with clients too. Yeah. And knowing that you're going to make mistakes along the way.

Yeah. Like everybody does, you know, relationships are always going to be a push and a pull. And that's, every client you have is a relationship, man. You know, that's what it is. And you don't realize it. Like sometimes you're going to want to kick and scream and moan and cry. And sometimes they're going to want to, they're just going to love you and it's fine. You know, um, they're going to be like, oh my God, you were the best coach in the world. You know? Well, the, the times that you give them that little, Hey, what else you got? Like that, that's, that, that's when they really like you, huh?

Totally. Yeah. So, um, I wrote down a couple of things here too, that, um, just a couple of things that I guess when people probably generically have heard about squatting, they might think of these things and I'll just get your take on them. Sure. And they don't have to be elaborate answers. It just, I mean, it could just, whatever rolls off your tongue is fine. Go for it, man. Knees past toes. Knees past the toes. If you have the mobility and you don't lose the spinal integrity, go for it. Okay. Uh, the butt wink. Don't let your hip mobility be a spinal liability. You're laughing because I told you that earlier, right?

Yeah. So, um, what I mean by that is if people don't know the butt wink is when your pelvis tucks underneath you while you're going to the end range of your squatting pattern. Too bad you can't move that guy. No, he's pretty stiff. Um, but if you take a bow and arrow, right? Take a bow and arrow. If you bent that arrow toward the bottom, how's that thing going to fly? Yeah. Terribly. But if you pull it straight back, it's going to fly nicely, right? Right in the direction you want it to go. So just because you have the mobility of your hips doesn't mean you should allow that to be a liability to your spine.

So if you have control of your, of your core, your abdomen, your diaphragm, and you can get deep, go for it. As to grass. If you can't, don't. Do you, did you make that one up or is that a, is that a, can I put that in your gravestone? What is it? Uh, don't let your hip mobility be a spinal liability. I made that up. Yeah, man. Go for it. Oh, good. Put it on my gravestone. That's your gravestone one. I don't know what mine will be, but that one's a good one. I like that. Um, okay. Uh, we already kind of touched on this, but I might as well just, uh, this is probably more generic. So, uh, heels raising.

Heels raising. So, um, if you're an Olympic lifter and you need to have, uh, Olympic weightlifting shoes, go for it, man. If it's part of your profession, go for it. If you want to live a long, happy life and not have any, uh, joint pain later on, as soon as you're done with your profession, start walking on the sand, wear the flatter shoes and regain the mobility of your ankle because you've lost it while you're doing your squat. Okay. Uh, toes up. Toes up. Toes waving. Ah, get rooted. Uh, I think toes, toes up, get rooted. People need to understand that even if you have a little bit of energy translating all the way through, it makes a big difference.

Okay. So if this is loose and laxed, you're losing energy, you're losing strength, you're losing power. If it's grabbing, you're getting a little more out of your hips, getting a little more out of your stabilizers, getting a little more of that, your whole, of your whole body. Feet are the same as hands. Hands are the same as feet. Wrists are the same as ankles. Anklers are the same as wrists. And if you can understand that easy, easy, easy premise, it, yeah, you're going to be better off all around. Good. I like it. Uh, lumbar spine rounding. Is it okay in any fashion or is there a time and place where it's okay?

If, uh, ah, good one. Not in squatting, but there's a Jefferson squat or Jefferson deadlift. Oh, we got to talk about this. Okay. I, I, go ahead, go ahead. It's like, uh, where the gymnasts go through the full end range, bend their back and they do a deadlift beyond their toes. Is that what it is? Wait, the Jefferson squat is the one, the barbell between their legs. Right. There's also the deadlift, right? Oh, wait. The full spinal rounding on the deadlift? Oh, are you talking about where they're, they're elbow hooking? I forget. No, that's Zurcher. Oh, Zurcher's skull. Okay. Yeah. Uh, gosh, I feel like I got to look that one up.

Um, wait, so we go, go, go ahead with the lumbar spine around and then we got to talk about the Jefferson deadlift. So for the spinal rounding, I would say unacceptable in squatting patterns. Yeah. Okay. With any weight? With any weight. Okay. I would, I would agree with that too. Um, the, so the Jefferson deadlift then. What's the, what is the purpose? I don't, cause my, my experience with it. So I've only run into it one time. Yeah. So I, I went into this gym, right? And it was like, um, actually I was, I was helping out a friend. He was a trainer and they were having like a, uh, a, he's like, Hey, just go in.

If you go in, you know, help out my job and blah. I'm like, cool. Great. I'll go in. So it was a, it was a group class. Yeah. And so they had programmed and they never seen me before in my life. And they had programmed in Jefferson deadlifting, which, um, they did, they give you the option to not, but at the same time. So like, I don't have really, really small legs, nor are they really big, but it's enough for that, for the barbell to hit my hamstring and twist me. Right. So every time on the way up, like the barbell was hitting my hamstring, I'm like, am I doing this thing wrong? What is the point here?

I feel like I'm just spinning my spine. Yeah. I don't know. Don't do it. I didn't get it. Don't do it. And then I looked up on, I looked up some, I looked up some references online and I was like, am I doing this wrong? Is there something wrong with me? Yeah. I just didn't find much on it. I really wanted to know more. Don't do it unless you're a professional power left here. I don't know. Oh God. Yeah. One day I want to learn more about the Jefferson. Yeah. I might change my mind. I don't know. You know, and to me, a lot of the clients that I work with are just regular everyday people. I don't feel that they're going to be picking up anything in between their legs anytime soon.

Right. So I'm not going to teach them to do that type of exercise in their routine. It's not a high priority target on the list. But if they're going to, when all the things that I then tend to work on and think about are the things that are going to really carry over into their lives, right? So that's, I mean, I don't know. I don't know either, but I feel like tonight I'm going to be looking up more on it again. I want to see if I need to edit this section out. You might have to get a power lifter and be like, hey man, why don't you come over here and talk to me about the squat right here. I should have asked Carol when he was on.

Maybe, yeah. That's a good one. Okay. So fear of squatting. Fear of squatting. Yeah. Go ahead. No, I was just going to ask. I'm afraid of squatting. Yes. You're going to sit down to a toilet, right? Yeah. I can't think of any other way to do it. Squatty potty? I don't know, man. Like, you're going to need to do it at some point. You get in and out of your car, right? A lot of times we get, not to discredit the field, we get a lot of physicians that say, well, I don't want my post-surgery client squatting. But every time you have an injury, there's going to be a remodeling phase. And that remodeling phase is going to create collagen fibers, stiffness.

And if you don't work to regain that range of motion as soon as possible, you're going to lose that range of motion for life. And anytime you lose range of motion, you put yourself at a higher risk for potential injury again in the future, right? And that's really where the joint-by-joint stands out. It's like one of the biggest things that I remember hearing is if you tape up an ankle, which is supposed to be mobile, your gas pedal, right? There's going to have to be movement somewhere else because the body doesn't know that that's not working right. So it'll start to move the knee. When you see basketball players who wear ankle braces and then they get severe knee injuries because the knee had to move further than its physical capacity and the tolerance of tissue length was exceeded because we stabilized the mobile joint, right?

Now, in professional athletics, they're getting a reward for that, which is their wages. So, okay, they're going to have to go back out there, but they also have to be aware that that could be a potential risk, right? Does that make sense? Yeah. No, a lot of sense. Like, I really tried to work with people recently on, like, realistic goal setting. Yeah. You know, it's like, what do you need? Let's just say, going back to squatting again, like, what do you need to actually squat to be a safe human? Yeah. You know, and like people have these lofty goals, which is fine if that's what they want their hobby to be, but does it make it so they can move better?

Not always. And are they getting paid for it? Probably not. You know, like there's a select minor few that are. I just feel like if you're not getting paid for it, don't take the risk. Yeah, totally. That's exactly how I work with my clients, right? I do tend to push the boundaries because the human body is so malleable, right? And it can change so much. So, if you have experience, then you can safely progress. If you don't have experience, then you put somebody at a higher risk, right? So, I make my clients do cartwheels. And it's the funniest thing in the gym to see somebody cartwheeling down the floor.

All the other trainers probably think I'm super nuts, right? Like, they're like, who is this guy, right? Well, they probably have them crawl. They do have them crawl. But if I've worked on the handstand long enough, I've worked on the single arm stability long enough, and my client's capable of it, they feel like they're kids again, right? And that makes them, that builds a certain confidence in them that translates just as much as the vanity of losing five pounds and gaining some arms and triceps. Does that make sense? Mm-hmm. Yeah. That's cool. Yeah, and there's a lot of people who are probably really, really in shape.

They're probably not very confident, too. So, it doesn't always go hand in hand. Totally. And that's really, I think, a lot of times insecure. And I think that's important to kind of even root out of them so that they can understand that that's part of their motivating driver, driving force. I'm insecure in the way that looks, so I'm going to keep hammering my body over and over and over again, right? If you can pull that out of them, then they can see that movement is so large that they can experience other things, and that is going to translate more to their real confidence, right? Because they were able to execute something they didn't think they could.

Mm-hmm. Now, here's a good question. Go for it. Would you rather see an actual living Tyrannosaurus Rex or a Godzilla? T-Rex. Why? Because I'm so science nerdy. It's like, bro, that's a T-Rex. That's what it used to look like. Oh, shit. I better run. No, you don't run. You just don't move, apparently. Oh, you don't move? That's what Jurassic Park said. Oh, that's right. I don't run. You got to know. They're like bears, man. Oh, my God. Don't move? Just stiff? No. Yeah. Yeah, I mean, you're probably right. But I would love to see a real-life T-Rex. I'm a history buff, man. I like evolution, I believe.

Science, and that would be the coolest thing for me. So then if you saw that. A mutant Godzilla? Come on, now. Godzilla would be, I mean, yeah, I'd say the T-Rex, too, honestly. I'd rather see a Teenage Mutant Ninja Turtle than a Godzilla. Kind of would. They'd have pizza for you. Totally. Master Splinter would be the best, dude. The T-Rex, though, how disappointing would you be if it looked like a big bird? Like it had feathers and everything. Because they think it has feathers, right? I'd be so pissed. Just like a huge chicken. Ka-ka! Totally. Yeah. But still scary teeth, though, bro. You would still be like, whoa.

Yeah, yeah. Because birds don't have teeth, right? The T-Rex did. You're right. Well, wait a minute. Wait, is there? No, well. Birds have beaks, right? The T-Rex had like... Well, some of them have like... So, there was those duckbill ones, right? I forget what they're called. But... So, those ones look like... So, ducks have those like filter mouths. Uh-huh. So, they're kind of like teeth within their bills. Oh, okay. Okay. So, they can... I think it's so they can push out the water, but then still keep in the sludge or whatever they're eating. What do ducks eat? I have no idea. They just eat like...

That's a good question. I need to do my research on that one. I feel like whatever they have in like the local parks, just like with slime water that's in like the water, or the slime in the water, they just eat that stuff. Yeah. Like filter feeders. Sounds like the worst life. It sounds like gross. Yeah. Reincarnated as a duck. I'd be so mad. But at least you'd get to quack, though, bro. Yeah, you would. Yeah, you really would. Right? Quack, quack. Well, only one duck ever got a job. Howard? Oh, no. There's two ducks. I forgot about Howard the Duck. Yeah, the Affleck man. Yeah, Howard the Duck like...

Wait, who played him? I have no idea. But that dude, he took over the world, man. He was creepy looking, though. He was like... It wasn't claymation. No, it's something. He was like checking out like porn mags. It was weird. Wasn't he? Yeah. I gotta watch Howard the Duck. They probably have him on Netflix or Amazon or something now. That's so old school. So, as we start to wrap up here, what would you like to add about squatting, you think? Whoa. Well, it's great for the aesthetics when it comes to the ass. That is a thing now. What I would add to about squatting is, you know, just there's a whole checklist before you squat.

And if people can get the checklist down first, that's going to go a long way. Because we just jump into things so unready. And we don't even know that we're victims of overloaded information. So, if you're thinking about getting serious about weightlifting and getting into the gym, even if you don't pay for a full hour, have somebody spot you for a second. Somebody who knows what they're talking about. You know what I mean? Like, have somebody talk to you, like, as a human and say, hey, you know, you got the heart of a lion, but this will make it better. You know, because that's, I think, what we all really want to hear, right?

That we are capable, but there's some things that we need to do first. We need to put the work in first. You know? I like that. I always say they got to earn the right to put the weight up. Earn the right to put the weight up. So, when you said checklist, do you have a couple things to mention right now? Sure. Check your feet. Do you feel like you're able to keep the toes down? If you're not able to keep the toes down, go back. Maybe roll the bottom of your feet a little bit. See if that gives you a little proprioception. Check the ankles. Do the ankles feel loose? Do you feel like your heels are lifting, toes are coming off?

No? Okay. Let's go on to the next thing. How are the knees? Do the knees feel stiff? Is your quad a little tight, pulling on the knee? Let's roll out the quads. Let's get back to work. How are the hips? Do the hips feel loose enough? Okay. Can you stabilize your core? If you can't, sit down, lay down, breathe. Breathe, get tight. Get tight, breathe, hold it. Let's go into the rack. Let's get that squat. Let's go to work. Dig it. Good. So, how can everyone reach you then? Huh? How can everyone reach you? So, everyone can check me out at Strength Coach Macedo on Instagram. I also have kind of like a, it's an educational page called Movesmart on Instagram as well.

And if you want to email me, you can email me at jamesadopt at gmail.com. So, we're good. Yeah. Cool. Awesome. Thanks for being on. Yeah, man. No, thanks for your time, dude. Yeah. Appreciate it. I hope you liked the interview. As you can tell, we had a good time hanging out and talking. So, if you actually have thought about being on the show, if you're a healthcare provider and you have something to share, by the way, please reach out to me. I'm always looking for people to share good, unique, evidence-based insights on things. And also, we're going to start doing some roundtables. So, we have a functional neurology roundtable coming up here.

We'll probably do them on other types of topics as well. So, we're going to group a couple providers together or experts together and just, I don't want to, I'm going to say, I'm not going to say they're going to be arguing, but they're going to be giving their opinion and agreeing or disagreeing and so on. So, I think it's the only way we get ahead here is if we all start to learn from each other and we learn what else is out there. So, if you're looking for the notes on this and anything that I addressed or Jesse addressed, then everything's going to be on the show notes, which is on my site, p2sportscare.com slash podcast slash pound, the session number.

And in this case, this session number, what is this session number anyways? Uh, this is going to be 76. So, um, make sure that you go on there and get all that good stuff. Don't forget to go on the shop. Check out those posters as well for all the young doctors out there. It's going to be extremely helpful. Um, by the way, if you have not looked at the, the website yet, if you go on to the article page, uh, I think it's under patient or injury articles, you'll see all these little people, three people. They have spots to click on them. Those are related to the conditions that you might have questions on, but more so down at the bottom, there's these, uh, currently they're blue buttons, but they're separate from those bodies.

Those are the ones actually I've spent so much time putting in, uh, putting into, like there's one on the older nerve, which I think, uh, is, it's about almost 20 chapters worth. They're basically free books. Um, go onto there and read those. And there's a new one, which I made just, uh, recently it's called the new core training. It is, I think by far the most comprehensive quote unquote core, uh, article I've seen on the internet. And the reason why I created it was because I was just tired of everyone having just, um, new current theories or just old ones. I wanted to blend them all together.

Not to say I agree with the older ones, but because I think everyone needs to know where we came from. Think of it like a history book on core training and where we are right now. As time goes on, I do plan on updating that thing and making sure that all of the, uh, the current theories are in place. So remember, don't forget to share with a friend and I will speak with you guys next week. It's not what you take. It's what you leave. Leave everyone better than how you found them. Talk to you soon.