Bill Hartman

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  • Box Squat Solutions – Variations and Versatility

    Box Squat Solutions – Variations and Versatility

    The box squat is not just for powerlifters.

    It is a versatile exercise that can be modified in technique to produce a broad variability of outcomes.

    In this video: I look at how the box squat can favorably influence the internal forces that interfere with performance and rehab programs. Box squat variations are not only performance enhancing but are excellent for pelvic floor issues that are common to many pelvic floor physical therapy patients.

    #pelvicfloor #boxsquat #billhartmanpt

     

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  • Q & A for The 16% – What Happens in a Deep Squat: Mechanics and Cues for Breathing

    Q & A for The 16% – What Happens in a Deep Squat: Mechanics and Cues for Breathing

    From Zhang:

    What are the actions of musculature above the level of the trochanter, such as upper glute max and piriformis, at the bottom of a deep squat when hips are flexed above 120 degrees? Do these muscles still contribute to the internal rotation of the femurs in a deep squat, or do they change the line of pull and become external rotators again?

    From Eddy:

    How about having a band around and a ball between the knees simultanously when squatting (as a means to promote inhalation/exhalation mechanics and inhibiting compensatory mechanics), then we would start with Inhalation at the top position then exhaling and IR against the ball till about 90° of flexion, than inhaling againg with ER against the band till the bottom of the squat.  So my thoughts were to promote ER (and Supination) with band and IR (and Pronation) with ball?

    In this video:

    I clarify the hip muscle orientation and behaviors in the deep squat past 120 degrees of hip flexion. Additionally, I review why I use the breathing strategy that I do for the heels-elevated squat and how to NOT overcomplicate it.

    #deepsquat #breathingexercises #billhartmanpt

     

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  • Q & A for The 16% – Improving Your Overhead Press with a Landmine press

    Q & A for The 16% – Improving Your Overhead Press with a Landmine press

    Question:

    I have been thinking about your video on shoulder flexion and your comments about how it is common for individuals to use internal rotation to finish shoulder flexion. To improve shoulder flexion without this compensation what are your thoughts on: – the Viking/landmine press? – would you opt for a single arm Viking press attachment to emphasize air/fluid shifts in thorax? – would you train this with a supinated grip to avoid the internal rotation I think you are referring to?

    In this video:

    I explain where limitations occur that restrict the ability to press overhead without a compensation and then demonstrate a landmine press set-up to help restore the capacity required to overhead press.

    #landminepress #shoulderpain #billhartmanpt

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  • Q & A for The 16% – Eccentric Emphasis Training – Flywheel training

    Q & A for The 16% – Eccentric Emphasis Training – Flywheel training

    Question:

    On Instagram Live you mentioned flywheel training having the potential to help certain people and not others. Can you be more specific about why someone would use or avoid exercises on a flywheel?

    In this video: I explain how eccentric emphasis and flywheel training may enhance performance or be detrimental to performance. What type of athlete is appropriate for training on a flywheel?

    #flywheel #eccentrictraining #billhartmanpt

     

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  • Q & A for The 16% – How and Why? – Heels-Elevated Squat

    Q & A for The 16% – How and Why? – Heels-Elevated Squat

    Question: My questions are in regard to your video: Q & A for The 16% – Heels-Elevated Squat – Hip ER to Hip IR to Hip ER

    1) Is the reason for pushing through the medial heel on the ascent to promote pronation (exhalation strategy)?

    2) During the ascent, would there be any benefit to reversing the exact sequence used in the descent of the squat (instead of exhaling all the way to the top)? If so, what is an example where this would this be beneficial?

    3) What superficial compressive strategy would you be reinforcing by taking at breath you took at the top and held through the “middle-propulsion” phase during the descent of the squat?

    In this video: I’ll review and clarify the cues and the rationale behind performance of the heels-elevated squat. Make sure to view the video in question here.

    #heelslelevatedsquat #breathingsquat #billhartmanpt

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