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Perfecting the Pulsing Pendulum Motion

Perfecting the Pulsing Pendulum Motion | Beat Fitness

In Part 2 of the Pulsing Series, Dr. Dan teaches you the “Pendulum Motion,” the next step in learning how to incorporate pulsing into your running technique.

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READ VIDEO TEXT BELOW:

Hi everyone! Dr. Dan back here and we’re going through Step 2 of “Learning How to Pulse.”

We got the WeckMethod ProPulsers and we’re teaching you how to run stronger, be faster, and develop total body movement. We demoed the Pulsers and we talked a little bit about the auditorial and sensory feedback in our first video.

Our second video is going to talk about the Pendulum Motion and how we teach our clients in the gym and in office on how to pulse, which will ultimately make you faster and stronger.

Alright, we’re going to set up with the hold. For Step 2, we’re to learn pendulum. What I want you to envision if you’ve ever seen those little desk games where you pick a ball up and it smacks the line of balls and the other one fly up to make it go back and forth. That’s exactly what we want Step 2 of “Learning How to Pulse” to look like.

We pull the arms out, wrist out, and we keep the Pulsers somewhat close together, but they’re not touching. All we’re going to do is create a “V” that we can change either the height of or make it a wider “V.” This is an easy exercise before we even initiate the pulse we’re going to just swing gently and then we start to initiate the pulse, that means I want to hear the little beads in there get that up to down movement.

So, were initiate the pendulum pulse, when you see how this look the kinetic energy the movement appears potential, then we make it kinetic and was store all this energy up into my left arm and we throw it back down. What we got here is just like that little ball game, we’re a creating as a nice symmetrical right to left, movement. Were going got start slow, down and up and once you find you’re rhythm, it going to be really easy for you to flow this movement at different heights or nice and tight or a wider “V”.

That called the Pendulum ProPulse and that’s how we teach it to our clients. We got the wrists out, we got the “V” down and up, and keeping a little of tension-packed down into the mid back. I like to keep my head up and really focus on driving through the lats.

That’s Step 2 of “Learning How to Pulse”. Try to string the movements together and if you forget anything, go back to the up and down movement before you transition to the left and right movement. Follow up with us on Step video so you can learn how to integrate the front the back movement.

How to Pulse 101

How to Pulse 101 | Beat Fitness

WeckMethod Pro-pulsing is a cutting-edge exercise technique that will aid in running form improvement.  This technique is a great tool for developing a stronger more efficient run form. Through these videos, Dr. Dan will breakdown the pulsing mechanics into steps that are easy to follow that will ultimately improve your running time. If you want to run faster, these are the key to your success

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Use our PROMO CODE: OPTIMALHEALTH for 10% off WeckMethod Products


READ VIDEO TEXT BELOW:

What’s up, everyone, Dr. Dan over here. We’re going to shoot our first, “How to Pulse” video. You can check us out on YouTube as we’re going to shoot a whole string of these videos, so you at home can work through and learn how to develop stronger arm to core to glute connection, run faster, lift stronger and be stronger overall.

If you haven’t seen them, these are the WeckMethod Pulsers. These are the 8oz Pluser and it is a little handheld tool that helps gives us feedback, auditorially, as well as sensory feedback, so we can learn how to create the Double Down Pulse, which is the future of running.

This first video, we’re going to go through the initial how to’s. First, there are three little ridges on the Pulsers, we’re going to take our ring and middle finger and we’re going to gently wrap those two fingers around that middle knuckle of the Pulser. We’re going to gently relax the pinky, thumb, and pointer finger. Therefore, when we hold the Pulsers, it like we’re holding a six shooter gun. Imagine being in the Wild Wild West and boom, shooting or pulling a gun.

We practice our stance which is very important. The stance that I like to work on with people, patients, and clients is a wrist out, elbows back tucked in, a little bit of a shoulder depression. Before we get into any pulsing, we are going to practice the hand holder, the wrist extensions, and tension down in the lats, and down in the middle of the back. When we pulse or when we learn how to pulse, we don’t want that tension going back up in the neck, we want it to get absorbed by the core, into the lats, and ultimately down through the ground. The ground is going to push back up into our feet and elevate and create that lift in the lats, which are our wings.

If you want to lift better, develop a better technique for running, lifting, kettlebell swings, any kind of exercise, these things (Pulsers) will help you out.

Fingers wrapped around, wrist out, elbows in, shoulders back and down and that’s the stance you want to practice. Your feet should be wide, tucking your elbowing in, and keeping those wrists in that extended position, making sure you’re not winging outward or the elbows are not flailing outward. Initially, you’ll become comfortable driving the shoulders back and down.

Step two, initiate the pulse. All we’re going to do is begin to very slow movement, up to down. When I look down at the Pulser, I want to make sure the cap is staying completely upright. We don’t want it tilting forward, backward or outward. We’re going to in a nice 90-degree angle that is going up and down, up and down. When you learn how to pulse, you won’t be as strong initially as you will after you do 50-200 different reps.

What we want to go for is the setup, which is wrists out, elbows in, head high. We want to really feel the weight transfer up and down as we pulse. We’re going to do this for about 200-500 reps, back and forth, up and down.

What we’re going to work on is the depth and speed or the tempo. The depth generally has the hands right down at the hips and we can also work on some deeper pulsing or up higher. Keeping the elbows in and developing that movement and that weight slamming.

Step 3 is the speed. Slow at first. Get the pulse. And as we feel comfortable we can increase the speed up and down. Change the height as you do it.

It’s cool to put music on and turn it up and try to stay with the beat.

Initially, foot position, we’re keeping the feet planted square, but we can also change our foot position to go into a split stance. So, we get the stance, we got the hold, we got the depth, and have the speed. Next thing you’re going to work on is the migrating to left and to the right. So, we got center, left, and right.

Alright, now, I recommend pulsing about 10-15, maybe up to 20 pulses simply up and down movements and I’m finding where my sticky areas are at. Stickey areas mean, if I can go up and down, high, mid, and low left with no problem, but right side I have a little more of a difficult time turning to the right. This would be a position that I would want to work to help free up my shoulder blade and to help develop that scapular movement throughout the shoulders and the elbows.

In conclusion, we have how to hold the Pulsers, how to initiate the pulse, working on depth and speed.

That’s the first video. Hold the Pulsers, stand tall, turn the TV on in your living room and practice the up and down movement, as well as to the left and right. Set a timer on your phone or watch and go for 5-10 minutes, keep the head up, shoulders back and down.

That’s the first video on how to pulse!

Check back on the second video on learning how to pulse! We’ll see you guys later!

Everything You Need To Know About Men’s Health Month!

Everything You Need To Know About Men’s Health Month

Did you know that heart disease is the No. 1 killer of men, accounting for 1 out of every 4 male deaths? Half of all men who die from coronary heart disease experienced no symptoms. Therefore, it is important to have regular screenings for blood pressure and cholesterol levels, as well as to eat healthy, manage your weight and exercise on a regular basis. Vitamins B1, B2, B6, K1, and Niacin, as well as CoQ10 and magnesium, all play a key role in maintaining cardiovascular health.

 

Supplements:

  1. Prostate Supreme™ – This formulation supports healthy balance of hormones involved in prostate health and provides targeted nutritional and antioxidant support.
  2. Prostect™ – Prostect™ is uniquely formulated to support healthy prostate and urinary function in men.

  3. DHEA 25 mg  – This product supplies 25 mg of DHEA per capsule for the synthesis of important hormones and for a variety of potential physiological responses such as healthy aging, ongoing energy and vitality, a balanced stress response, as well as muscle integrity and fat reduction.

*** All products are made with non-GMO ingredients.

Additional Products:

  • BroccoProtect™ – There are over 500 journal publications, as well as documented epidemiological evidence, showing that diets rich in broccoli promote a wide range of health benefits. Designs for Health chose this superior standardized extract because it supplies many beneficial components from high quality broccoli.
  • LibidoStim-M™  – This supplement features the herb Tongkat ali, which helps maintain normal testosterone levels and support fertility, mood, and energy.

Did you know?

Cancer is the second leading cause of death in men. The most common cancers among men are skin, prostate, lung and colorectal cancers.

Men have a shorter life expectancy – 76.4 years – than women – 81.2 years.

Almost 3 in 4 men are considered overweight or obese.

Men with a family history of prostate cancer should begin having an annual PSA blood test starting in their 40s.

Lifestyle Strategies:

  • If you feel constantly on edge or under pressure, your lifestyle habits may suffer — and so might your immune system. Take steps to reduce stress or learn to deal with stress in healthy ways.
  • Maintaining a healthy weight and body mass, eating healthy, and being active for 30 minutes most days of the week can reduce your risk of diabetes, certain cancers and heart disease.
  • • Consuming a diet that is high in fruits, vegetables, legumes, whole grains and fish can significantly reduce your chance of heart attack.
  • Avoid saturated and trans fats, which may fuel prostate cancer growth, and incorporate protective foods, such as soy, green tea and tomatoes, into your diet.

  • Eliminate “White Foods” from Your Diet. White flour, white sugar and other processed foods are not only devoid of vitamins and minerals, but they’ve also been stripped of their natural fiber.

It’s National Women’s Health Month!

Did you know that infertility affects about 6% of married women ages 15-44 years in the U.S. Additionally, about 12% of women 15 – 44 years of age in the U.S. have difficulty getting pregnant or carrying a pregnancy to term, regardless of marital status. Several things increase a woman’s risk of infertility, including age, smoking, excessive alcohol use, extreme weight gain or loss, some untreated sexually transmitted diseases or excessive physical or emotional stress that results in the absence of a menstrual period.

Supplements:

Thyroid Synergy™:
Thyroid Synergy™ is a top-quality, all-in-one formula that supports thyroid function and helps maintain healthy cortisol, blood glucose and insulin levels.

 

 

 

DFH Complete Multi™:
This full-spectrum multivitamin contains Albion chelated minerals for maximum absorption and bioavailability. This powerhouse multi supplies supportive nutrients not normally found in regular multis.

 

 

 

H-S-N Complete™:
This comprehensive formula combines a wide array of vitamins, minerals, amino acids, and botanicals in order to provide building blocks necessary for healthy hair, skin and nails.

 

 

*** All products are made with non-GMO ingredients.

 

Additional Products:

Xymogen ActivEssentials™ for Women: ActivEssentials™ for Women is a combination of four targeted nutritional formulas packaged together to provide convenient and comprehensive nutritional support.

DFH Metabolic Synergy™: A nationally prominent medical doctor specializing in blood sugar and endocrine health designed this multivitamin and mineral formula. Metabolic Synergy™ helps maintain healthy glucose and insulin levels, while supporting the conversion of carbohydrates to be used for energy by providing nutrients for the TCA cycle.

Did you know?

✓ According to a national health survey, nearly 13% of women over the age of 18 are in fair or poor health.
✓  Almost two-thirds of Americans with Alzheimer’s are women.
✓  The leading causes of death for women in the U.S. include: heart disease, cancer, and chronic lower respiratory disease.
✓  1 in every 8 women develop breast cancer at some point.

Lifestyle Strategies:

  • -Losing excess pounds – and keeping them off – can help lower your risk of heart disease as well as various types of cancer.
  • -Exercise can help you control your weight and lower your risk of heart disease and stroke.
  • -Abstain from smoking and smokeless tobacco as women are more vulnerable than men to lunge damage from inhaled smoke and pollutants.
  • -Prevent respiratory infections by washing your hands often.
  • -Schedule frequent breast exams early in life, starting in your 20s. Doctors recommend yearly check-ups starting in your 40s, but women in their 20s are at risk, too.
  • -Aim for at least 30 minutes of exercise a day, five days a week to prevent heart disease – the leading cause of death among women in America.

The “Real” Big Three

Written by Chris Daly from S10 Fitness

Conventional wisdom in regards to overall physical strength would suggest that the squat, bench press, and deadlift, would cover you for life.
The compound aspect of these movements engage the majority of skeletal muscle, and have high yield value for true functional strength. My name is Chris Daly and I’m a ​personal trainer in San Diego​. ​When the question was posed to me about the “best” three exercises to perform for human health, I had to dig deeper. Best is a subjective term based on the metrics of measurement; if we are talking absolute strength, then powerlifting movements reign supreme, but if we are talking longevity and health, some other candidates become viable. Define “health” on your own terms, but I feel that the bigger picture should not only be “strong” but “strong for long”. And your fitness endeavors of your youth, should not impede the health and wellness of your senior years. So, where do we draw the line? How can we identify clearly what is the best “bang for the buck”? I define the categories of overall health and strength as follows;

  • -Foundational Strength
  • -Sustainable Conditiong
  • -Restorative Mobility

These categories led me to choose the following three movements in regards to the value they present for strength, conditioning, and restorative
qualities.

1. The Landmine Clean and Rotational Press
2. The Kettlebell Swing
3. Walking
4. Blocking punches from people who disagree with this

Landmine Clean and Rotational Press ​as my primary strength movement because it encompasses many functional principles, can be loaded adequately as a compound movement, and addresses the rotational aspect that is absent in most strength programs. It requires almost every muscle group to work in synchronization, it incorporates a high threshold abdominal recruitment, and encourages proper scapula and shoulder mechanics throughout the full ROM.

Kettlebell swing ​as another crucial movement for the following reasons, it has almost equally valuable application as the deadlift, and squat combined, it engages the entire posterior chain, it has the ability to be used as a conditioning movement as well as a strength exercise. Keeping relevant in the hips, hamstrings, lats, and lower back have never been a detriment to anyone’s health and longevity. And the dynamic aspect
of the movement will always maintain the nervous systems ability to contract forcefully, which is widely underrated in regards to overall athletic
prowess.

Walking….​ Boring right? Considered the old person’s go to movement, is widely the most overlooked exercise on earth. Walking, at its core elements, is a baseline conditioning tool, and a restorative movement. It works as a reset button, and a meditative practice that has immense
value. Walking can fix almost anything from high blood pressure, to chronic joint pain. And breeds a habit of true endurance in the aerobic capacity. If I had to bank on some crucial practices that cover all of the elements of health, these three have everyone’s best interest in mind.

Functional Strength Training For Healthy Feet – WeckMethod

Functional Strength Training For Healthy Feet

Author: Sarah S. – WeckMethod

You may not have thought of this before, but your feet are your foundation – literally. Oftentimes your feet are your singular connection with the ground, and as anyone who has ever had foot pain can attest, it really can affect the rest of your body through movement compensations and discomfort. No doubt, your feet take a pounding on your runs and your workouts. And while footwear selection can play a large part in foot soreness (too small/tight/and incorrect shoes for your activity and foot type are all culprits) if you spend enough time on your feet logging in miles or intense training sessions, your feet are bound to get sore, tight and achy.

Relief is on its way! I’ve got some simple exercises you can do every day and especially before/after each run or workout that will help bring relief and help stave off common foot injuries. Feet and toes that get regular movement, mobility and stretching are bound to be healthier, happier and less achy feet. As if that didn’t sound good enough, these exercises and stretches can also help with issues such as plantar fasciitis, bunions, hammer toes and general foot issues. Talk about a win! And only takes minutes a day for a little self foot care love. It’s all about understanding body mechanics.

Let’s start by Stretching your Toes: I’m willing to bet that for most of you reading this, your feet are encased in shoes the majority of the day. Think of your shoes as a typical New York city apartment; tiny, cramped and most likely overpriced. But I digress. Your shoes – both the ones you run and train in as well as the ones you spend the rest of your time in – aren’t allowing your toes the room they need to spread. So let’s create some space, shall we?

Toe spreading can be done both passively and actively. Passive toe spreading allows your toes to go along for the ride; you’ll be using outside means (socks, toe spreaders your fingers, your significant other’s’ fingers) to get the job done.

A simple way to passively spread your toes!

Passively spreading your toes creates space between the joints, increases blood flow to the tissues, and also preps the area for greater range of motion. An easy way to start it to hold hands with your feet (awww…so sweet!) by working a finger between each toe, hold this position, with 30-60 seconds per foot a great place to start.

As good as this is for you, if your feet are especially tight, it might not feel so great in the beginning. It’s not uncommon to feel tightness or even cramping in your toes or the soles of your feet when doing this. The key is to ease into it, start with smaller dividers for the toes and work your way up (for example, some of my football player clients with large, very tight feet actually start with just their pinky fingers, taking time with each toe before moving to the next one). There are also socks available which help creates space, and are great to sleep in, too!

Once you’ve started passive toe spreading, it’s time to add active toe spreading. Now the pressure is on, because this takes skill!

A good way to think about doing this is to place your hands in front of you, palms down, fingers together. Now, spread your fingers apart, as far as you can go. THAT is what you want to do with your toes. By spreading all the toes away from each other you help to strengthen the muscles of the foot. You can practice this standing or sitting (I recommend both!) but it’s important to be barefoot to allow for the greatest amount of space available to your toes. Like the passive work above, you might feel some resistance and even some cramping in your foot/toes. That’s ok; if it happens, simple back off, do a few of the exercises below and come back to it. You might also not have much “spread” in the beginning. No sweat! It took a long time for your feet to get as tight and stiff as they likely are, so be patient when it comes to building mobility and strength.

Now that we are working on spreading our toes, let’s level up and look at lifting our toes. Easy Peasy you say, right? Ahhh…not so fast! The goal here is to lift and lower each toe individually. Ha! This exercise will help restore full movement and function to the foot. As you lift each toe, try to keep it pointing straight ahead, not pointing towards the other toes, and be sure that the ball of the foot stays in contact with the floor, as it’s easy to cheat by rolling your foot rather than lifting your toes. Once you’ve tried that, you’ll see it’s quite a bit deal harder than you think. All the piggies want to go together, right? Well, work on this one, as the goal is to get the toes to move independent of each other.

Another great exercise to relieve sore and tired feet is to achieve Arch Stimulation using a ball and a half ball. It’s important to use both, as one will allow you to roll along the foot (think of it as foam rolling for your soles!) and the other will allow you to pinpoint and focus on specific areas needing relief.

It’s easy to create your own half ball; I like the pink high bounce balls found at the dollar store. Simply cut them in half and you are ready to go. When using the half ball, make sure to keep your planted firmly on the floor and the foot pointing forward. Imagine your foot broken up into a grid of three rows and three columns, from the base of the toes to the heel bone. Take a minute or two as your work your way down the grid, allowing your foot to drape on the ball. Spend about 2-5 minutes per foot.

When it comes to the ball, a tennis or lacrosse ball works great, but if you find your foot is especially sensitive, a high bounce pinky ball works good, too. Hold in various positions along the foot, especially in the heel, under the first metatarsal (big toe) and along the arch as you work your way from the back of the foot to the front. Think of this as a foam roller for your foot! Do each foot for about 2-5 minutes.

Next, it’s time to do the Calf Stretch! Now, I can hear you now… “If my issue is tight, sore feet, why on Earth would I stretch my calves?!” Ah! Because it’s all connected my dear! Tight calves can have a direct relationship and effect on tight tissues of the feet; tight calves usually go hand and hand with tight feet. And tight feet are achy and prone to injury! So why not try and lessen the load a bit and enjoy a “two-fer”; work on lengthening the tissues and muscles of the calf (get ready for an ahhhhh moment!) and reduce loads on the feet?

Keeping feet straight, with heel of the stretching foot down, place the ball of your foot on a half dome roller or on a rolled up yoga mat or towel. While keeping your pelvis neutral, work on inching the non-stretching foot forward as you feel the stretch of the foot on the half dome (in the case of the single foot calf stretch) and if doing the double calf stretch (with both feet on the towel/half dome)it’s helpful to stand facing a chair and place your hands on the back of it, bending slightly from the hips to get a stretch all the way up your hamstrings. The key is to EASE into this, and respect your body’s range of motion; do not try to aggressively force yourself through this stretch. Hold for 30-60 seconds.

A great way to round out your foot care is to do the Top of the Foot Stretch

This is usually done standing, but can be done seated as well. Reach your foot behind you, tucking the toes under. The goal is to tuck all five toes, but if you can’t straightaway, don’t worry as you’ll gain more range of motion as you continue with this stretch. It is important to keep the ankle straight and not allow it to roll outwards or inwards (doing this in front of mirror is most helpful so you can keep an eye on that!). If your foot cramps, back off and try again.

Last but not least, try and go barefoot as much as possible (make sure to ease into it) when around the house or outdoors when safe, litter and debris free areas are available. I make it a habit to go to a grassy soccer field several times a week and run around barefoot, doing some simple drills and skipping, to allow my feet to be shoe free. The soft grass (sand works great too!) acts like a massage for my feet, while also allowing me to work on strengthening my feet without the confines of restrictive shoes.

So there you have it! Some easy ways to show your feet some love. Your feet work hard for you during each and every run and training session, whether you think of them or not. They are the very foundation of your body – isn’t it time to show them a little love?


About the AuthorSarah is a certified Personal Trainer, Running Coach, Restorative Exercise Specialist and Original Strength Level 2 Coach. She’s had the opportunity to work with clients from all walks of life and abilities, including working with and consulting for an NFL team. Sarah loves the challenge of creating just the right program for each of her clients, thriving on helping each individual reach their goals. An avid ultrarunner, she has raced distances from marathons to 100 milers.

Her website is: www.drtyrunner.com

The Most Functional Piece of Strength Training Equipment on the Market, the RMT Club

The Most Functional Piece of Strength Training Equipment on the Market, the RMT Club

Author: WeckMethod Staff

As the fitness industry continues to evolve, it needs the products that can help push performance further and provide industry leaders with new ways to effectively produce results and better people’s lives. The RMT® Club was designed to do exactly that. This all-in-one functional strength training tool‘s unique design is made for everyone and can be used anywhere to enhance agility, coordination, rotation, conditioning, and so much more. The RMT® Club offers more than just exercise for exercise’s sake. It allows users to educate their bodies to move with more integration, strength, and intelligence. It also connects dynamic, continuous movement patterns through different planes of motion to improve mobility, flexibility, and fluidity and it creates continuity between your dominant and non-dominant side to increase overall performance, minimize deficiencies, and reduce injuries. The RMT® Club is the functional strength training equipment that gives people what they want AND what they need.

The RMT® Club is as portable and space efficient as it is versatile, making it ideal for gym use, home use, or taking it on the road. Because of its unique design and training effects, this functional training equipment can be used by any fitness level and any age without the need to change weights or exercises, allowing everyone to achieve results and making it a go to training tool for group classes, one-on-one training, or individual use.

The RMT® Club also lends itself to sport specific training and is used by both professional players and coaches in virtually every sport. Like most sports, and swing sports in particular, power, rotation, balance, coordination, fluidity, and mobility are essential to playing your best. That is exactly what the RMT® Club delivers. This functional strength training tool has the ability to improve these essential movements simultaneously and individually. The RMT® Club was recently named “Best Fitness Equipment for Golfers” by Golf Digest magazine and is used by top PGA coaches and players. The RMT® Club serves as the perfect golf training aid and fitness tool and is used by top professionals, amateurs, and everybody in between.

The RMT® Club is comprised of a strong, upright fixed handle attached to a round, flexible and durable club head. Inside the Club head is dynamic shifting weight. The RMT® Club comes in weight options of two, four, six, and eight pounds, concentrated primarily in the Club head. It is approximately twenty-one inches tall with a club head diameter of six inches. We recommend starting with the four pound club and while four pounds may not seem like a lot, because of the nature of the club, how the weight is distributed, and the way the club is used, it gives the effect of a heavier weight. Even NFL players have found the four pound club challenging.

All of these features come together to give the RMT® Club a distinct advantage over other training tools. The RMT® Club’s shifting weight creates audible feedback during movement patterns, promoting timing, coordination, and fluidly as well as helping to find and lock in the right positions during the exercise. The shifting weight also creates dynamic feedback when changing directions to engage your entire body and build rotational power. The RMT® Club’s flexible head is durable and can absorb impact. This feature allows people to move quicker without that fear of injury and can be used for high impact training. The Club’s handle promotes a greater range of motion and allows the user to connect multiple movement patterns simultaneously. The Club handle positions the user’s hands one over the other allowing for more diversity in exercise application and the ability to switch hands during exercises to strengthen and improve both sides of the body.

This tool can serve a number of different people, regardless of age or ability, in a number of different ways, with real effect. Functional, portable, durable, versatile, this tool gives you exactly what you need to perform better universally.

Click here to get your RMT® Club today!


For more information about the RMT Club, please visit WeckMethod.
Use our promo code OPTIMALHEALTH for 10% off WeckMethod Products

Proper Running Techniques: Head Over Foot

Proper Running Techniques: Head Over Foot

Author: David Weck | WeckMethod 

READ VIDEO TEXT BELOW:

Hi, I’m David Weck, and today I want to talk to you about locomotion. Specifically running as fast and as efficiently as possible, and even walking stronger. To do this, we use something called the Head Over Foot Technique. I’m going to teach you an exercise in this video that is the most productive ground based training exercise you can do because it enhances locomotion at the most fundamental level. It’s all about balance. Running, walking, one foot at a time. In order to find balance on one foot with a neutral spine, the head has to be aligned directly over that foot. So, my foot on the ground and my head have to have perfect alignment (if I have a neutral spine), in order for me to balance. You can test this for yourself by just standing normally. Don’t move your head and lift your foot. You’ll find that you don’t have balance.

Now runners, many of them simply don’t do this. They’re not patterned to do it optimally. So they land without their head over their foot, and that means that they don’t have balance. And that means that the forces can’t transmit through the body cleanly. There’s compensation. Repetitive stress is the result, injury, pain, etc.

Walking, almost everybody walks without landing head over foot. And if you take 5,000 steps a day, eventually it’s going to get you. All of that compensation gets funneled down to the lower back, and 80% of people have back pain. Is it any wonder? Walking and running, we can make this fundamentally better with the Head Over Foot Technique.

So, we’ve established that to balance on one foot, you need the head directly over that foot. We define that foot as the full foot. It’s full because it’s on the ground supporting you. The foot in the air is called for free foot. ‘That’s’ the free foot, and I have to get to that foot, and I have to land with my head over that foot. Now, the key to that is side bending. Side bending is the key to rotational power. It is the key to optimizing extension and flexion in the body. Side bending is the great untapped resource that most don’t know about. It’s the key. Side bending. We have something called the spinal engine because the spine is curved when you side bend, it creates rotation. Think about throwing a baseball without side bending (if you’re just rotating). So if you can’t side bend, you can’t have power. It’s actually bad for the spine to rotate without side bending. Hitting, throwing, any athletic movement, you have to bend to rotate with power. It’s the same for running and the same for walking.

So, I’m here. This is going to be our Step 1. Master this position. This will be challenging at first, you can cue the ground as necessary, you can use a little support on a wall, but you want to have this balance. It’s a figure four position where my foot is just close to the knee standing head over foot. Position (Step 2) looks like ‘this.’ I side bend, and I lift this foot as high as I can, and I’m driving this shoulder back and down, and this hip up and forward. So there’s a side bending that creates a powerful rotation. You want to think about brining your elbow into your back pocket so that you’re really hiking that foot high and driving your shoulder low (hip is up and forward, shoulders down and back). That’s your position 2. You want to keep your head level so it’s not ‘here,’ it’s ‘here.’ So I start in position 1, I demonstrate balance. I get to position 2 and demonstrate control and balance. Now, I step out exaggerating on a 45 degree angle, and I land with my head over my foot, and now position 3turns into position 1 on the other side. And it’s that unwinding the coil to this neutral position that gives me this tremendous power, and I’ve landed with balance.

Like I said before, most people when they walk, they don’t land in balance. It forces the body to compensate. Watch the best athletes in the world, like LeBron James. When he walks, he walks Head Over Foot. At any moment, he could stop, and he’s perfectly balanced. Why? Because he’s got just the right amount of side bend. You’ve all seen that saunter, right? Where someone is sauntering down. It’s super athletic. The trick is, you don’t want to be socially awkward, so you find the fine line where you can land Head Over Foot, and it looks normal [Proper Running Techniques].

Now, it’s easier to do running than it is walking. So, I’m going to show you how to apply this exercise. You basically want to get good at the exercise. I recommend 6-10 repetitions. So, if you’re going to do this exercise here, it would be one, two, go to 10. Do 10. And it’s best to travel. If you’re in a confined space, just simply turn around, so you might do your one, two, and then one, two, but you want to get about 10 reps. It’s a good number, and it’s doable. You can fit it into a very small unit of time. You can do it when you wake up, you can do it before bed, you can put it within your workout. Within an hour workout, you can do three sets of this. Very easily, very manageable.

So, after you finish your set of Head Over Foot technique, now you want to stride it out. You want to take a little bit of area, and you want to stride it out. And you just focus on every step that I take. I’m just going to land with my head over my foot. Head Over Foot, Head Over Foot. Make it your mantra, and you will walk stronger than ever before. You’ll run faster and more efficiently than ever before, and you’re going to reduce the amount of repetitive stress that your body has to endure in locomotion.

So, this is a baseline exercise that’s just body weight. Once you understand the principle, you need to side bend, and that lateral sway, that side to side motion, dipping shoulder, it’s absolutely essential to running your fastest. The degree of lateral sway is just dependent upon the width of the stride. So if I stride on the centerline, the head doesn’t move side to side. But I still have the shoulder side bending, because that’s what powers rotation. Remember, rotation without side bending is weak and dangerous.

Now, don’t make the mistake of trying to do too many other exercises that side bend. Holding dumbbells like ‘this’ and doing ‘this’ is a terrible exercise that will only hurt you. You never want to bend beyond the base. Here, I’m bending beyond my base. It’s not what I want. I want to be on my base, over my base, establish the new base, over the base. On, on, target.

So, like I said, do sets of 10 repetitions, as many as you can do. You can do this every single day. Read your own body. If it starts to get sore, take a day off. But as many reps as you can. Get very good at this exercise, and then stride out Head Over Foot. If you’re a runner, run consciously landing Head Over Foot for at least a portion of your run. Test it on a staircase. Go to a staircase, and walk the staircase landing Head Over Foot. Then walk the staircase not Head Over Foot. Square and plum, the way that some might teach you. “We want to be square.” No we don’t. You will notice a dramatic difference on a staircase where it’s just amplifying or magnifying the effect of the efficiency of Head Over Foot.

So, I hope I’ve inspired you to adopt the technique and learn it because every single step you take will be stronger as a result. Test it for yourself, master the movement, and tune in for more. There’s a lot coming with the Head Over Foot Technique.


For more information about pulsers, please visit WeckMethod.
Use our promo code OPTIMALHEALTH for 10% off WeckMethod Products

Introducing WeckMethod Pulsers & Exercises

Through these education videos provided by WeckMethod, you’ll be able to learn the effectiveness of pulsers on your running technique.

Correct Running Form | Holding Your Power Pulsers | WeckMethod Pulsers

 


Improve Running Form | Double Down Pulse | WeckMethod Pulsers

 


Drills for Running Tips | Top End Speed Drill | WeckMethod Pulsers

 


For more information about pulsers, please visit WeckMethod.
Use our promo code OPTIMALHEALTH for 10% off WeckMethod Products

Why is Whole Body Vibration Important?

Why is Whole Body Vibration Important?

Whole body vibration (WBV) is a form of training and therapy that provides countless benefits for overall health and fitness including: enhanced strength, stability, posture, circulation, lymphatic drainage, metabolism, and flexibility; weight loss; reduction in pain from arthritis and fibromyalgia; and improvements in those suffering from hypertension, osteoporosis, multiple sclerosis, sarcopenia, and PTSD. WBV involves a vibration machine consisting of a plate that moves up and down, sending pulses of energy throughout your body. These vibration waves work to mobilize joints, activate muscles and connective tissues, and encourage overall alignment of your body’s bones and tissues. Vibration therapy has been proven to increase circulation of blood and oxygen throughout your body, leading to the numerous benefits – and more – listed above. It has also been shown to reduce stress and recovery time from workouts, falls, or injuries.

Benefits of Whole Body Vibration

Whole body vibration provides many of the same effects of strength training and can be incorporated before, after, or directly into your workout program. The biggest difference between WBV and other forms of training is an idea of passive, involuntary muscle contractions versus active, voluntary muscle contractions. Like voluntary muscle contractions happening while strength training or other forms of exercise, Involuntary muscle contractions caused by WBV places a load on your body’s tissues and bones causing them to work against a resistive force. The big difference? You don’t have to lift any weights; the machine you are standing on works to make your body feel heavier by increasing gravitational forces.

Studies conducted on WBV suggest that vibration training and therapy is safe for children and seniors. Despite the science supporting these claims, it is best to consult a physician prior to engaging in any type of fitness program including whole body vibration. This form of training is great for individuals who feel they have limited time in their schedules to work out; individuals can obtain a complete workout in as little as 10-15 minutes. Whole body vibration has even been used by NASA and other space agencies to help astronauts returning from space reacclimate to the gravitational forces experienced here on earth.

While there are a handful of companies out there that produce and sell body vibration machines, the machines produced by Hypervibe are head and shoulders above the rest. Hypervibe’s machines are the most powerful, well-built machines affordable to the average consumer on the market today. Whether you are an athlete or average consumer, Hypervibe’s vibration therapy machines will provide you with the benefits and results you are looking for. Regardless of your level of fitness, WBV should be incorporated into your training program and daily life!

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If you’re interested in purchasing a HyperVibe Machine, use our promo code, optimalhealth for 10% off for any vibe machine and FREE SHIPPING.

Contact Us

For additional information about Whole Body Vibration, contact us at info@beat-fitness.com or give us a call 724.900.0323.