Positioning & Stability With Brian Mackenzie


I’m Brian MacKenzie, founder of CrossFit Endurance. Let’s discuss positioning and stability. Positioning is a by-product of stability. Whether we are dealing with motor-control issues or just general weakness in a specific group of muscles (this is also created by poor movement patterns, ie. hip flexors picking up slack for weak, or under-used, hamstrings), being in a poor position creates a lack of stability. We like to believe we are working animals, but, in reality, that’s only part of the equation. Work is the by-product of efficiency. As an example, when you run a 5k, your goal should not be to run that 5k harder next time, but, rather, for it to feel easier the second time, thus allowing you to go faster.

The idea that our muscles are here to work for us is the great illusion of modern kinesiology. In running, we want to think we propel ourselves forward by pushing/extending, versus understanding that extension is simply a by-product of falling. Your foot lands only to stop you from falling forward; this is when we must become “stable”. That stable position needs to absorb your body weight with just enough tension (not too much, not too little) to allow for you to rebound (think jumping rope here), and to return to a position of stability again (opposite foot). If you can not maintain the stability needed for a good position, over time you will break down.  If you choose to continue with poor stability and, as a result, positions, you will only learn to reinforce bad/inefficient habits.

Learn how to put yourself in the best stable positions via the posts below.

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#PositionOfStability Part2 of Series | One of the drills we like to do with this position of stability is to have people actually hold in position for an extended period of time. We start to see a lot of the discrepancies that we’re looking for with running when we hold the position. What we need to understand about that position of stability is that the knee is slightly bent but the body is still stable and is able to hold that position for an extended period of time. Maybe we start with 30 seconds and then we go upward to 3 minutes. The amount of time to hold the position depends on where you are and how much you can handle. | Full Video on Project Endurance YouTube Channel | #GoTime #stability #unbreakablerunner #unbreakable #UNSCARED #Repost @unscaredinc

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#Repost @unscaredinc
#Understanding The #PositionOfStability Part 4 of #Series | So in taking up the previous drill a level, We can take a barbell or dumbbells and then stand in position and do a few more reps while asking ourselves how well do we do this, how well am I loading, and when do I start to cave in. When we start to loose form (cave in) this is when we start to see bad movement patterns which is when we want to stop and then we want to reset and can apply again or switch sides. This is the next level of doing this drill. You can take the weights up even more if you can handle the load. The weights/load give us an understanding how we get the body to absorb bodyweight a lot better, furthermore allows you to understand that positive running position a lot better for when you’re out actually running. | WATCH FULL VIDEO at Project Endurance Youtube Channel or Unscared Inc FB Page | #GoTime #FixYourPosition #Drills #Dumbell #Barbells #crossfit #Endurance #UnbreakableRunner @ProjectEndr @iamunscared @athletecell @Crossfit_Endurance

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#Repost @unscaredinc : UNDERSTANDING #POSITIONOFSTABILTY Part 5 From Coach @iamunscared | In thinking from coaching standpoint, is we are holding in position, I know that my knee should always track over my foot. I should get a little lateral here with my hips-on, which is still a good position. What we start to see with a lot of runners is where the knee starts to cave-in and the hip isn’t really working any longer the way it should. The quads have taken over completely and we search internally for stability, and I am now in an unstable position. You’ll notice that the foot starts to collapse as well when this happens. So this becomes a bit of a screen for understanding these things, which inevitably transfers over to someone’s squat. We see 9 times out of 10 where the knees are the first things to come forward, quads are the first thing to turn-on, and we become very valgus. Instead we want to see hip pull back and knees turn on laterally (varus) so that the hip remains stable. This is why we use the squat and many other exercises to actually screen or correct on the poor landing positions that we see with runners. Simple fixes by using the gym! #GoTime #FixYourPosition #Stability #Crossfit #Endurance #unbreakablerunner #UNSCARED #UNSCAREDNATION @crossfit_endurance @athletecell @3fu3l @projectendr | FULL VIDEO ON PROJECT ENDURANCE YOUTUBE CHANNEL

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