hey what's up everyone morey croson here and today we're going to be going over
how weightlifting can actually make you slower and restart the video right now
this is the newest edition of the performance side reach your individual goals you don't
want to talk about straight line speed we also want to talk about your delivery quick
we break down your video let's make you into the quarterback i know you can become
all right so there is a ton of information out there that goes into how squatting and deadlifting
can help you be faster as an athlete or improve you know your overall strength overall power and
how that will correlate into sprinting faster and there's a lot of information about that that will
be you know true and will actually cause benefit but there is a point of diminishing returns and
that's really what we're going to be talking about today is going in more in depth about
how squatting and deadlifting can actually be negatively impacting your speed so you know
overall when it comes to sprinting there's a big fundamental thing that you need to be able to do
which is generate force into the ground which is why you know in general dead lifting and
squatting can provide a increase or improvement in your overall sprinting speed because it can
end up giving you more strength and more power but there becomes a point where you know if you
start to get too heavy or if you start to rely too much on squats and deadlifts it can make it
so you really do not have the same range of motion within the hip that is necessary to be able to run
you know the fast and this is what happens when people look like they're like running stiff or
you know might not they might be lifting a lot of weight right be really strong in the weight
room but really not able to translate it well onto you know the field and a lot of times even
when they're in the weight room you could tell there's a lot of stiffness going on within their
you know squat or the deadlift just their motions in general so what happens here just to give you a
little bit more understanding is you know when you think of the squat these are just running examples
here but when you think of the squat um you know there's a little bit more of a horizontal or
a side to side movement there's a little bit more abduction adduction right you're moving this
way in this way but with like the deadlift and primarily with the squat you're really just moving
you know this way okay and a lot of what we talk about in you know the videos talks about how there
is that transverse plane there is that ability that the body has to be able to rotate right we
have to have that action okay and so what happens is when you're landing right we go through like
a lateral shift right so as that foot hits the ground our body you know this this leg ends up
being the stance leg our body naturally shifts all of its weight onto that stance leg right and
that's going to be a lateral shift that could be you know a single leg squat that could even be a
two leg squat but it still ends up being you know something that happens in that you know kind of
frontal plane right it's a side to side movement okay and then as the leg comes back behind us
we're staying within that sagittal plane right so our leg is going back but then as we push off
what actually happens is there's a degree and it's hard to be able to see it a ton
here in the actual you know video but there is a internal rotation that happens right so you can
see the hip you know the best way to be able to see it is to see that hip kind of drop down there
right and so when that hip is dropping down and you're pushing off that ends up being a
internal rotation of the femur and then you know as you come back out you go back into adduction
and you get back into like a normal position position within uh you know that hip and within
the femur but that internal rotation really is a great opportunity for you to be able to
maximize glute activation right you've got to utilize internal rotation to help you in
a glute activation overall and also is a good way to be able to access you know overall abduction
so that's where that that action is where the hip is lowering right so it hips here and when you're
lowering you go through adduction and also an internal rotation which is going to you know
really create the opportunity to access some of those muscles again within you know really
it's the glute right there's a wide variety of different muscles there glute max glute mead
glute min and you know they all are responsible for internal rotation there and you know so you
got to be able to have that movement now you know when you end up squatting a ton of weight right
or only focusing on you know the sagittal plane which is moving forward and back and the frontal
plane moving side to side there's a time where you won't be able to access that internal rotation and
external rotation as well but but really internal rotation applies more to sprinting and when you
lose that ability to get great internal rotation during that that push-off or toe-off phase
that will really make a big difference on how well you're able to go through the entire motion
of your running cycle right it's going to make it so it's a limited backside mechanics
right your overall um ability to reach the full potential of your your toe off
angle is going to be impacted right negatively impacted which will then make it so that you
can't transfer through as well you know it's going to impact your front side mechanics and it'll just
make it so again you will end up running a lot more stiff right you'll end up running
with just your kind of external rotation right because you'll a lot of times when you go through
the squat we think about you know a lot of times the cue is you know push your knees out right so
that's only external rotation of the femur or just you know sitting back onto your heels which is a
big cue for you know the squat or you know just working so much within you know the deadlift and
just only allowing the hamstrings to be able to extend and then flex those are all things that
you know are good to a degree right they help you develop strength they help you develop power
but there becomes a time where if you only rely on those things and you don't implement that internal
rotation specifically into your you know spreading mechanics it's going to really have a negative
impact on you know your ability to reach top speed so that's where the whole idea of this video comes
from is you know how would weightlifting have a negative impact it would be a lack of internal
rotation and really a great idea that came from this video is just the knowledge that as you're
pushing off there there is going to be internal rotation at that femur right internal rotation is
going to be that inward movement again it's hard to be able to see it great because you know it's
not something that is super uh visual from the outside right it's not like something you know you
can't really see the bones a ton right but you can see that there's an internal rotation action or an
inward action there and then preceded by an external rotation or outward action and again
so when you see guys that are running and they look super stiff or their knees end up going
really wide out to the side it's because they're lacking that internal rotation ability when they
are pushing off or when they're getting into their backside mechanics and so that's just something
that can be able to help you out in either being able to implement more internal rotation exercises
just to make sure you have that ability to reach that range of motion within the hip and or to
be able to take into consideration when you are going through your training or your programming
to make sure that you're not overly focused on just you know the squats or the deadlifts and this
depends on the level of athlete right if we're talking about someone that's you know between
probably 12 and 17 right 18 you know the squad in the deadline is going to absolutely provide value
to improving their their sprinting and even above that you know you're going to see improvement
there but we do want to be in consideration of how are we adding internal rotation of the
program as well or internal rotation to the hip as well to make it so then they're able to really
continue to develop from a you know sprinting perspective instead of reaching a plateau and now
when you start to develop that internal rotation it's also about implementation right so just
because we understand or we implement something that includes internal rotation doesn't mean that
they are going to inherently put it into their sprinting mechanics you have to teach them how
to do internal rotation during that push-off phase which is something that you can do with a variety
of different movements like you know bounding uh power skips you know being able to even slow down
you know the walk or you know going through a jog jog action you know get them to be able to better
understand where the angle should be during the push-off these are all going to be beneficial
things to be able to help them understand how to create internal rotation of the hip when sprinting
and will help them continue to progress in terms of speed or help you as always guys thanks for
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great things we got going on here we i have a in person speed mechanics thing that i think is great
if you are looking to you know get faster get some you know in person training uh we'd be happy to
do that you know we also have a speed breakdown 47 dollar speed breakdown that i think would be great
uh you know the speed programs that we have you know there's a ton of things here
that we can really allow athletes and coaches to be able to better understand
how to you know train to be faster or how to coach to be faster or what are some of the key
metrics that we're looking for and you know i love talking about speed so i could really do this
all day i could talk about mechanics all day and so if there's anything that you guys would like
to be able to know more about would be happy to be able to you know hop on a call you know give you
some more information shoot me a name email i want to be able to help you guys out i want to see more
people succeed i want to see more people have an increase in speed overall and so i want to provide
any value that i can to make that happen so again thanks for watching and we'll talk to you soon