Welcome to WeckMethod. We have Chris Daly here, owner from S10 Fitness down the road from us. He's a trusted colleague and just a mastermind of creativity. And we've got something that's so much fun today. And we've got Hannah who works with us who's going to be guinea pig for several exercises that we do.
Alright, so this is basically Coiling Core training. Coiling Core training is same side rotational training [Rotational Movement Training]. So we're really focused on just the lats, that's all we care about is the lats. This is the central axis where my 9th rib is, and I bring my shoulder down and back, and my hip up and forward. And I do it every which way, and thanks to Chris, we've got a wonderful way to do it. So I'm going to hand it over to Chris, he's going to describe what he's setup here, and then you're going to administer it to me and Hannah.
Absolutely - perfect. So after getting some initial experience with the they "Royal Coil" and variations with David using the other bands and the setup and the different cues... - The Royal Coil is a specific exercise that is Coiling Core training and it's really our grand old ultimate Coiling Core exercise. So that's what he's referring to. - That's the grand daddy movement. With my business associates and fellow weirdos, we were coming up with some alternatives that could potentially charge it up in a different way or be able to easily cue it for people that are more weight lifting oriented as opposed to people who are more running oriented, and we kind of got together and came up with a couple of ideas, and I wanted to run it passed David today, we're having some fun, so it'd be nice to introduce to you as well. - Do it raw, see how it feels - Do it raw, exactly.
And now, describe to us what we have on the bar here, come here so you can see this! - So I own a, it's a partial strong, man strong women gym. So this is just a giant turban wheel from an elevator pulley. So this is normally what you put on the bar to deadlift so it looks cool for all the kids, but overall, I just wanted to create something that we were able to band that would also create rotation and we can create band tension. So rather than a bumper plate, I had to find something that we can use with some fins. Or like a stand Ivan Cole plate would work, this is just way more fun. And it's actually got some weight to it. It's about a 120 pound plate, so it might actually feel better in the hands of an athlete or the end user. And it looks good.
This is very cool. - It's "royal". - Yeah, exactly. Now the corollary to this is you can use a regular weight plate and do just fine with this exercise. You don't need this setup because it'd be hard to duplicate. So, what we're going to do is we're going to work the stance, and then we're going to work that squeeze. And the stance is going to take care of the positioning of what I want, which is shoulders down and back, hip up and forward. And then Hannah, you're next. Ok, so... - So overall, what I'm looking at is the versatility with this style is people finding the exact hand placement, or the exact rotation so where they get the most bang for the buck out of what exactly David needs. So, if he's cuing them and saying, "low lat, really pin it down, really get it going," I like the supination in the hands, and I like the rotational effect of a circular object. - Yeah, you're going to have to come in here cameraman and get all this stuff here, because what's going to end up happening is, get in a position where you can see my hands. So I'll do it from this side. So, if I start here, the weight plate, what I'm going to be doing is I'm going to be rotating it here so that the bottom hand has the palm up, and then the goal is that I'm going to try and pull the bottom, this this way, and push the top that way. And that's going to get me the lat engagement that I want. - The purpose of this is to have a 3-dimensional contraption. So it's what we're after. - So I'm going to go through the steps that Chris outlined this, so now I'm going to go through the steps, just capture this the best you can.
So what I'm going to do is I'm going to align myself just to the side so my foot is even with the end of the plate here. I'm going to hold on to it, in this case, I'm going to hold on to it, I'm going to figure out where I want to hold on to it. And then I'm going to step back. So my feet our at a 90 degree angle like this. So I'm stepping back to that. So it's simple here to here. Now, what I'm going to do, is I'm going to take this weight - Building the tension - That elastic resistance is unbelievable, I'm going to do it from the other side so you can see it [Non-Dominant Side Training]. Let me get the other side, you have to do both sides.
Now, check this out, so I set it up here, and we can do it with the weight plate too so they can see, but here, step it in. I'll do it on the outside of the plate so we can see what it looks like. So I'm here and I'm here. Now, I'm going to come down. The elastic is creating resistance so it's hard for me to spin this and rotate it. Now, I'm pulling it to me as hard as I can. And I'm getting lower, deeper, more medial in the center of the lat then I can any other way. And it gives me this "farm boy" strength. And, it gives me a carryover effect to now when I run, I have this coiling Head Over Foot power. Hannah, you're up alright.
So now, based on the difference between athlete to athlete, the thing I'm going to try and cultivate with this setup will be, it's all to the means of the end user. You're a stronger candidate, you can coil further, and you grab lower, and get more rotation into it. If you're not as strong for a beginner, you can start in a really neutral position, and fit it gradually. - Or start in the up over position. - Absolutely, so there's just a lot of things we're going to hammer up today, and this is guaranteed first approval, first test.
I love the exercise. So, put your feet a little closer. - Ok. - She's going to step back into position, the right foot, you're going to step it back, perfect. Now, take this hand and put it right here. Take this one and put it right here, and turn the wheel hard as you can. Hard work. Now pull this back to you, you got it? - Yeah. - Good, get down deep in that lat. Pull, pull, pull, one, two, three, done. Now, it's intense. Now, come over here. If you get "cramppy" it's because you're a fast learner, that's perfect. Now she's going to come right here. She's going to turn it as far as she can, and now she pulls to her there, elbow driving in your back pocket. You have it right here, correct? - Yes. - Big time, yes? - Mhm. - Good. Now, you're done.
It only takes one rep on that iso-elastic max contraction, and now just run it with what we call Head Over Foot, and you can see it. Bring it on back, Hannah. Boom, boom, boom, boom, boom. - Oh yeah. - And you can feel the power, so we get an immediate carryover effect. And we didn't even do the elastic on the elbows, Chris. - Right, we didn't add those. - What we can do here is we can add this element here. So when I come here, I'm creating that. Here, I'm creating even more of that iso-elastic tension that gets me down deep in the lats unlike anything else.
Now, what I want you to do is you to do a rep, and I want you to talk about application to the bench press. - Ok, that's fine. The only other thing I wanted to touch on with this set up as elaborate as it may be is in my field, if you're working with a larger athlete, or you're working with somebody who may not be as athletically in depth. They may just be into strength, they may not have the body awareness to do a lot of lateral movements, so the step across, those cues might make them feel, not uncomfortable, just not like powerful. People don't like to feel "weak" technically for this position. So the other purpose for this the other day was to create a stability aspect along with creating as much tension as you can. If you have something like this, it's not going anywhere. People can kind of really torque into it, and then they're like, alright I can hang out here for a second, as opposed to some of these guys who are 6'4", 6'5" who might have issues with some of the other positions. But in my mind, I'll do a rep, then I'll do another rep, and then we can come over and immediately transition into a bench press. I'll show you the value of that. - Ok, perfect, perfect.
So how it would apply in a strength perspective would be, how do I engage my lower lats to get a better shoulder position so that my press can be as strong as possible. Any bench press cue is tight lat position, nice and strong press through, a lot of lat and triceps so the unsung hero is the bench. Everyone just thinks it's just a chest exercise, it's a full body exercise. So I won't even use this for the first round. And I'll use the coiling technique for David where we have this position setup here. And then basically we'll step behind. - Yeah, and what you want to do to best it, you want to keep at least the 45 degree angle best you can. - So in my mind, I'll probably grab low. - Oh, geez! Haha. - And high. And I'm going to work to really turn the dial up. And then I'm going to finally find that contraption right there. - That's awesome. - And pull, 5, 4, and I don't even want to do 3, 2, 1, it's too strong. - Exactly. - And now I'm going to immediately setup over here. - I'll show you exactly what he's doing on this side. - And then we'll step across. Keep that position in that position. - Now he's got it set where this is going down and back, that's going up and forward, and that stays in the same position. - And then I can torque super hard. 3, 2, 1. - Right down there. - Perfect. - Exactly. Farm boy strong!
Now, we come over to a bench, right? - You come over to a bench press type position. - Do you need a bar? - Nah, you can do it blank. - Ok. - So the main concern, I don't know if this will be effected by this. So the main concern in this position is, can I maintain that retracted shoulder blades. With with that exercise and cue, it helps you feel sucked down and back. You'll see all the pros, they'll have a hard arch, they have a low position for the bar. They take out a very low pressure push. So I feel like this exercise here would have a really nice carryover to being able to what we talk about is packing the shoulders. So most people are ending up here. They try to maintain this fixed position for the press. And then in the rule books, it's glutes, shoulders, feet have to be touching the floor, head has to maintain position. Right now, if I just crank over to one side, I can feel that lat still firing. If I crank over to the other side, I can feel it still firing. And now I feel like I have an extra positional strength to keep the stability through the shoulders and make it a full body lift instead of just a chest exercise. - Yup. - I feel like that'll have a great carryover for a regular press. - And what they're finding with Coach Chris Holder up at CalPoly is what he calls every athlete does "Royal Coil." That's a variation of what we just did. Every single athlete getting what we call "Farm Boy" strong. Even the girls. Farm boy strong. Because now you have that weak link that everybody has, you know the deeper and lower that lat insertion, the more strength you have. Think Mike Tyson, right. And now we're tapping into that unlike anything ever before creating that immediate carryover effect to faster, to a more powerful throw, hit, punch, etc. And the bilateral pack. And, I mean deadlifting. My deadlift went up 10 pounds without deadlifting for 5 months. - Right. - From 550 to 560. - And just without getting to anatomically detailed, you looking at somebody from this position here, primarily the issue is always shoulders down and back, shoulders down and back for a squat, a deadlift, or a press. Rather than always thinking about forcing them down with mobility and extra flexibility through the shoulders, you have to learn how to just pull them down into a position with the lower lat. So it's an easier cue to teach somebody because otherwise everybody is always in a state of elevation, and then they're out of positional strength. - And you can tic tac your way down. - Absolutely. - The sale on the mass, right? - Yes. So when you have the bench press position, and they wind up, it'll just be an easier light switch for them to turn on. And then when they get under a squat rack, and they pull down and in, the cue for 50 years has been chest up. And I think you can really get away with I think chest level, lats down. And you'll get that same positional strength, and you'll actually feel the connection between core lumbar and your lower lat. Something that's going to be very new for a lot of people and you're going to enjoy it.
Great. Thank you brother. On to the next one. - Sure, alright. - Awesome.
