Coach Sonnon: 4 Corner Balance Drill question.

[Charlie McCarthy]

In the book 'Stretching Scientifically' by Thomas Kurz, he recommends being able to deadlift twice ones own bodyweight before trying leg extensions. In the book, it says that exercises like leg extensions compress the spine, squeeze intervertbral discs, and may increase lordosis. He says to do some foward bends and pelvic tilts to help avoid this.

Just curious what your thoughts are on this coach.

Jeez I hope this isn't a dumb question. :roll:

Charlie

If your talking about machine seated leg extensions - yes, absolutely.

If your talking about extending your leg while standing like in the drill - no. If your low back is excessively weakened and you forced it, ofcourse you could tweak it. But to say you should have a 2xBW DL, I think is a little silly. I will state that I'm not a big Kurz fan - but I'm trying to be fair here.

[Scott Sonnon]

Charlie, if you ask a specific question, rather than, "please state your opinion on X's opinion," I may be able to help. I've never read his book, so I can't extract what you mean to ask.

That said, I don't think too much of flexibility-for-flexibility's-sake, firstly. Secondly, I have had many, many clients who could DL 2XBW who had no lateral and no rotational strength, no coordinated value to that one dimensional strength, and no ability to apply that strength when weight was not equally distributed. If forced to choose, the FCBD is superior to DL'ing for martial arts.

Lastly, the FCBD is an integral part of Warrior Wellness. The drill may be done separately, but intends to be performed within the over-arching program. There has yet to be any course that can even approximate the synergistic and incrementally progressive effectiveness of this course.

[Charlie McCarthy]

Sorry about that Coach. My original question (that I didn't post) was , do you think that you can get hurt doing drills like 4CBD in the long run without supplementing strength exercises like deadlifts because I'm only feeling the clubbells right now and don't want to do anything else.

Basically, I just wanted to know how you felt about his statement, and whether or not there was any truth to it.

Hope this is clearer. Thanks.

Charlie

[Robert V]

I hope you don't mind my intruding:

I think that is critical about the Warrior Wellness program. It is an "entire program", or a "whole". Example, even if it's your shoulder that's giving you trouble, you must do the the hip and knee portions of the program. It's like a puzzle, incomplete without every part.

Also, ballet dancers have been doing similar movements for decades. I can say whether they have back problems or not, for I don't know what else they are doing, but I doubt if they are deadlifters.

Also, some of my students have been doing the four corners drills, with me, for over a year without any problems, and they do not deadlift. They are over 50 years old. I don't know if they know what a deadlift is.

Also, if he, who I like, is suggesting "forward bends", there is research that advice "forward bending" is not healthy your lower spinal ligaments, unless you can do it without any rounding of the back.

So, I think we should all just be our own researchers and physicians and allow our own unique bodies and personal experiences be our guide.