exercise physiology

Featured Fitness Content: Volume 46

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View the last edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

138 | Dane Miller | Country Boys Can Survive Hosted by Zach Even Esh

Everything You Need To Know To Write Incredible Programs By Nancy Newell

Assess And Correct Leg Dominance  By Jennifer Pilotti via Breaking Muscle

Should Your Personal Trainer Be Licensed? By Jeremy Lau via Halevy Life


Weight Loss, Nutrition, and General Health

Himalayan Salt Lamps: Benefits and Myths By Helen West via Healthline

If it Fits With Your Micros: The Overlooked Key to Sports Performance By Zach Long

Restore Your Breathing and Improve Your Conditioning – Part 2 By Jim Smith


Strength Training, Powerlifting, and Bodybuilding

5 Advanced Squat Variations You Haven’t Tried By Meghan Callaway via Girls Gone Strong

Will Cardio Give Your Weight Training An Advantage?  By Dean Somerset

The Best Exercises You’re Not Doing for Shoulders – Cross Cable Flyes with “Y” Press  By Jim Smith


Motivation, Business, and Success

Freedom, fairness and equality By Seth Godin

The Salt Shaker Theory: 3 Principles of Effective Management By Mark Fisher via Business for Unicorns

 How to Set Boundaries with Clients By Michael Keeler via Business for Unicorns


Physical Therapy, Alignment, and Injury Prevention

How to Fix Rounded Shoulders  By Annette Verpillot via Strength Sensei

The Science Behind Cryotherapy, Ice Baths, Fat-Loss and Recovery  By Kevin Masson via John Rusin



The No Barbell Experiment On Squat And Deadlift And Hip Thrust Strength: The Results  By Bret Contreras


Ruthless Performance Coaches’ Content

Lecture Takeaways: Ruthless Performance Methods & Practices for Peak Athletic Function By John Matulevich


Featured Fitness Content: Volume 44

Posted on

View the last edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

Performance Programming Principles: Installment 2  By Eric Cressey

The 3 Main Goals of an Assessment By Dean Somerset

Step-by-Step Glute Training By Mike Robertson


Weight Loss, Nutrition, and General Health

Why You Might Not Need to Learn More About Nutrition By Mike Roussell

Carbohydrates – My Take on Carbs By Charles Poliquin

The Greatest Public Health Mistake of the 20th Century By Joseph Mercola

Honey Lemon Water: An Effective Remedy or Urban Myth? By Jillian Kubala via Health Line

7 Science-Based Health Benefits of Selenium By Jillian Kubala via Health Line


Strength Training, Powerlifting, and Bodybuilding

Are You Making These Strength Training Mistakes By G John Mullen via COR

Complete Core Questions By Michael Boyle

Get Tough: A Beginner’s Guide To Impact Training By Walter Dorey via Breaking Muscle


Motivation, Business, and Success

The Power of Accepting Personal Responsibility By Jen Comas via Girls Gone Strong

Truth: Half of What We Call ‘Fitness’ Isn’t Fitness at All By Lee Boyce

Before you design a chart or infographic By Seth Godin

Don’t create new content. Repurpose content. By Sol Orwell


Physical Therapy, Alignment, and Injury Prevention

[VIDEO] Recent Training and Evaluation Insights By Charlie Weingroff


Science Is Self-Correcting – The Case Of The Hip Thrust And Its Effects On Speed By Bret Contreras

Flexion vs. Extension Intolerant Back Pain

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Of the individuals that participate in either the Ruthless Performance Ex Phys Interventions or our Posture Restoration & Injury Prevention Training, there is no across-the-board origin of pain or movement dysfunction at the hip or low back; in fact, client training histories run the gamut in activity level, training history, limb length, and so on.

So what is the common denominator among individuals with low back pain?

In short, there isn’t one singular origin, but rather there are two.

The more frequent of which is extension intolerance. This is common among what we in the Strength & Conditioning world refer to as ‘desk jockeys’, or any individual who is regularly in a resting position of spinal flexion. This includes desk workers, individuals with extended work commutes, TV watchers, and so on… Given our societal predisposition to these patterns, it should be relatively straightforward as to why this is so common.

In opposition to this is flexion intolerance. This is common among highly active individuals such as weightlifters, american football players, backpackers, manual laborers, and so on.

Assessing which category you fall in can usually be done simply with the above information, however there are some easy to perform physical tests as well. A hip extension machine is a great tool for diagnosing the more common extension intolerant back pain. Simply perform a standard hip extension, from here take notice to your range of motion and comfort levels. To assess flexion-intolerant back pain, perform several repetitions of the traditional sit-up or crunch. From here, reevaluate pain, comfort, and ROM.  If a hip extension machine is unavailable, any exercise in which spinal extension occurs (or spinal flexion for the flexion intolerant assessment) can be used.

These tests in congruity can determine a great deal about the cause and symptoms of any dysfunctions or abnormalities in the spine. Oddly enough the solution for both of these issues starts with the same series of correctives…

To gain more mobility in the requisite spinal segments (for extension and flexion), start with rotational spinal mobility to help ensure that as these capacities develop, the movement is coming from the correct areas of the spine (primarily thoracic rather than lumbar). Some exercises and drills which may assist here are quadruped t-spines, cross-over stretch, russian med ball twists, and so on.

From here you can progress into more specific drills to focus on your specific type of intolerance (i.e. focusing more on adding range to spinal extension drills or vice versa).

Spinal health can be simplified into a system of mathematical averages; to regain extension, flexion, or even to maintain a more neutral spine, adequate steps need to be taken to pull the posture in that direction.

For more information on our Posture Restoration & Injury Prevention Training or the Ruthless Performance Ex Phys Interventions, send us a message at RuthlessPerformance.com/contact.