361. How important is exercise form for results?

Everyone "knows" that knees going inwards in a squat is bad, right?It means the glutes are weak or underactive, and it's not good for the knee.But is it REALLY?This episode is a deep dive into the biomechanical, epidemiological, and prospective research on knee alignment during squatting, jumping, running and hopping. Our goal is to answer 2 questions:Does the knee going inwards indicate weak glutes?Is the knee going inwards dangerous?Links:Knees going in during a squat shifts load toward the glute max hereKnee extensor effort rises with squat depth, hip extensor effort rises with load hereSame depth-versus-load split found again in a separate study hereIn elite powerlifters, heavier loads shift the work from knee to hip hereElite powerlifters hit ~23x bodyweight at the knee joint at 90% of max hereWeightlifters share load between hip and knee; powerlifters are hip-dominant hereSideways knee load in a barbell squat is a consequence of stance width, not a fault hereElite weightlifters produce MORE frontal plane hip moment than lower-level lifters, not less hereElite powerlifters vary widely in how they load their joints, so there is no one ideal form hereLifters who fail a squat above their max show reduced extension and lower muscle activity hereThe knee falls into valgus in ~77% of ACL injuries on video hereBut knee valgus does not predict who goes on to tear an ACL hereAnd the drop jump test cannot predict ACL injury in elite players hereThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Almost all of us foam-roll the ITB and tell clients it's tight.Here's a richer picture, built from the anatomy: the ITB is a thickening of the fascia that wraps your whole thigh, it behaves as both tendon and ligament, it helps stabilise and lock your knee, and it backs up your ACL, contributing an estimated 13 to 40 percent of the resistance to your shin sliding forward.Which raises a question about trying to make it "release".PDF slides to accompany this episode here: https://breathe-edu-downloads.s3.amazonaws.com/IT%20band%20lecture%20slides.pdfThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Here's how we know humans are antifragile:Yoga is pretty dang safe hereBut if you REALLY want a safe sport, take up breakdancing here (no, seriously!)Or Crossfit hereKnees going in during a squat or lunge doesn't predict injury herePlus here are my TWO episodes looking at this topic here and hereBut what DOES predict injury:Having weak hamstrings hereHaving a weak barbell squat hereDoing too little for too long, followed by too much too soon here and hereAnd what protects against injury:Strength training is the best injury prevention here and hereHigh consistent workloads protect against injury hereThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

This is a live lecture I gave for the Diploma of Clinical Pilates.You can download the PDF lecture notes here: https://breathe-edu-downloads.s3.amazonaws.com/Diploma%202024%20Neck%20pathology.pdfYou can watch this on YouTube here: https://youtu.be/igS35wdGQU8This podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Research paper cited in this episode: https://pmc.ncbi.nlm.nih.gov/articles/PMC11970409/ This podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

This is my conversation with Nathan on his podcast, which you'll probably love if you like Pilates Elephants.Nathan's podcast is her: https://open.spotify.com/show/24md12qTQmTIYULyzGXmzT This podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Train instructors faster by focusing on “good enough to start”, not perfection.Most studio owners overwhelm new instructors by trying to teach everything upfront. This slows learning and reduces confidence.Instead:Define the minimum skill set needed to teach one class competentlyGive instructors a clear, repeatable “recipe” (exact class plan)Have them practice and teach the same class repeatedlyLayer in new skills only after masteryKey ideas:Prioritize depth over breadthUse real teaching reps + feedback as the main learning driverStandardize your class before trying to scale your teamResult: faster ramp, better classes, more consistent client experienceThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Studio owners often think they need a new trend, new machine, or new offer to stand out.In this episode, Raphael and Heath argue the opposite.They explain why the studios that win are not the ones chasing novelty. They are the ones with a clear style, a consistent client experience, and a team that delivers the same standard every time.They also unpack the difference between running a food hall, where every instructor does their own thing under one roof. And running a restaurant, where the whole team delivers one clear product, as a team.If your studio feels inconsistent, vulnerable to staff turnover, or harder to grow than it should, this episode is for you.This podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

This lecture was delivered live for our Diploma of Clinical Pilates.You'll also find it as a video on YouTube if you want to see the visuals. Here's the YouTube link: https://youtu.be/UATwStlLVWIThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Short answer - mostly not. But in a few cases, yes.I delve into a better way to think about contrainidications, and working with people with pain, injury and chronic conditions.Links:Brinjikji et al. 2015a - disc bulge is highly prevalent in pain-free people hereBrinjikji et al. 2015b - disc bulge is slightly MORE prevalent in people with back pain herePainful exercises are slightly BETTER than non-painful exercises for people with chronic pain hereThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy