Mind Pump: Raw Fitness Truth - 468: Sources of Dysfunction & Pain that Most People Ignore

Episode Date: March 6, 2017

As trainers, Sal, Adam & Justin spent their careers focusing on hips, knees, shoulders and other major joints while largely ignoring the wrists, hands, fingers, ankles, feet and toes. Come to find out, these are critical areas of the body that must be addressed and correct imbalances and dysfunction. Get our newest program, Kettlebells 4 Aesthetics (KB4A), which provides full expert workout programming to sculpt and shape your body using kettlebells. Only $7 at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get your Kimera Koffee, Mind Pump's first official sponsor, at www.kimerakoffee.com, code "mindpump" for 10% off! Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts!

This has to be my favorite promotion that we've done so far. The free 30 days of coaching. The free 30 days of coaching. It's free. Yeah, because it's free. If you're not on our, if you're not on the free 30 days of coaching, you're silly. Yeah. You're silly. And your mom and your own.

It's free. As soon as you go to my imputminia.com, it pops right up. And everybody, and it's free. So that's free for what happens when they, when they, when they sign up for it. Well, the idea, okay, what inspired it was exactly the steps that we go through with somebody when someone first hires us the types of conversations that we're having for the first 30 days, we go over nutrition,

we go over exercise, we go over weight training, mobility, all these things, we get into gut flora, microbiome. So all these topics that we feed our clients in the first 30 days, we've condensed that into a 30 day of free coaching where each day you'll get dripped an email with bullet points of a topic. And then underneath that topic, if it's a topic that you don't know a lot about, there will be three to four links to the actual podcast where we've talked in depth about that

specific topic. So maybe the first day pops up, it's protein and you're like, I know everything I need to know about protein. So maybe you don't find it necessary to click on links. But then the next day, gut floor pops up and you're like, you know what? I want to know more about that than you have all the links on there. So you can click and it's just a real helpful tool to kind of refer to all the time as well. Even if you do know a lot about these subjects, we go into a lot of depth on these podcasts. And so it's just nice to be able to reference these very specific subjects and always be able to kind of take that information and then pass it on to other people.

It's also easy to share. Yeah. I mean, like if you have a friend or family member that doesn't listen to our show, but you want, you know, give them information on a particular, you know, subject. Maybe it's wellness related or maybe it's, you know, carbohydrate intake or, you know, fat intake.

You can send them this information, they can sign up and they'll get it and they'll have episodes like Adam was saying that they can listen to where we go into some of these subjects at depth. But if you want more, what if you want more, what do we get going on this month? Well, I mean take it to the next level. I mean one of the best things that we offer, where you're just you get constant information is our forum, constant. It's constant information with there's personal trainers on there, there's competitors information with, there's personal trainers on there, there's competitors, me, Adam and Justin are on there.

Lots of fitness enthusiasts, it's a wonderful community of mind-pump listeners who are all like-minded, people post videos of their exercise forum techniques, their modifications on their programs. I love seeing how people have modified our maps programs individually and how people share. It's very helpful to other people going through the same process.

It's awesome. And our forum this month, you can actually get it for free. All you have to do is enroll in either our RGB bundle, which includes maps, enabolic, maps performance, and maps aesthetic, or our maps Super Bundle, which has all of that plus maps prime and maps anywhere. or our Maps Superbundle, which has all of that plus Maps Prime and Maps Anywhere. So, both of those bundles will give you lots of exercise programming. RGB will take you through about nine months of exercise programming. The Maps Superbundles, about a year, a year's worth of exercise programming,

enrolling either one of those and you get access to the forum absolutely for free. So, you can find all of this at 30 days of coaching, the super bundles and the giveaway at mindpumpmedia.com. If you want to pump your body and expand your mind, there's only one place to go. Mind up, mind up with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. I want to ask you a question, Adam. Okay, go ahead. Because I've noticed a few changes lately.

You like the stash, don't you? Well, it's part of the changes. And I want to know what's going on here. Is, so little by little, you've slowly been, it seems like you're morphing little by little into a, I don't know, like a hippie, hipster. No, not at all actually. You know what you look like?

What's his name? Colin Farrell? Oh yeah, yeah, yeah, yeah, yeah. Like in the 90s. Yeah. Just for sure. I'm so anti putting me in a box that I like to change it up as much as I can.

It's gonna make him change now. Watch this. I will. 100% 100% like it's just when everybody think gets used to it. And it's like, hey, and starts talking shit. I'll be on to the next thing. So it's just I don't like to be put in a box.

I'm not like anybody else but myself. Although I'm gonna be honest with you, very few people can grow that kind of a mustache, like the like the fucking power. I want to see you in a fedora that don't, yeah. Very few people can grow a power mustache and look good. Yeah, you know what I mean? Like you can't either.

I'm just saying very few people. I'm just kidding. Actually looks good on you. And then you got the beanie so you look like who is a cheecher Chong that you still look like that with the mustache. I'm not sure if I'm gonna get cheech or Chong very much. You know what I've been watching would inspire

Chong with the tall one, right? Was Chong the tall one? I think so okay, so you look like yeah you're right Cheach Martin. You're right. Have you seen have you seen a hell on wheels on Netflix? No cool show Cool show. I just got a common isn't that right the the rapper Oh, you know what I think he is how long wheels. Yeah. Yeah, I get actor. I think he is and I think he is in that What's about? It's the railroad so So the building of the railroad. So it's pretty cool, a pretty cool story and so is it like a dramatization of how that process went out? Yeah, yeah. You know, it's actually really cool. So Rockefeller, they have

Rockefeller in there and all that. It hasn't been introduced yet. Like, but I'm barely like on, I want to say episode six or seven and it's pretty cool right now. Yeah, because he, you know if you adjust for inflation or whatever and you know, comparison, I think Rockefeller still is the richest man of all time. Yeah. If I'm not mistaken. Yeah, if you compare it to inflation, everything, you obviously back then. And the rest of it.

A million dollars back then's like a billion dollars. Yeah, I think you'd be a trillionaire today. If you were to equate it or something like that. Well, yeah, that much money. Yeah. It was a standard oil. He was standard oil, right? I think so.

I don't know. But the show's pretty cool. I'm not sure how close to history they stay on it or not, but it's pretty interesting. It's pretty cool. The characters are cool in there. I like the main guy. I can't think of his name.

He was in, fuck, what's his name? He's in so hell of movies too. That's what I like about all the Netflix now. They have all these A-list actors that are doing these shows. It makes them so much better when they're good at it. Yeah, they've definitely sort of taken a lot of these actors away from movie roles now because this is a popular thing is the streaming TV shows because they can put such high production into them now. Yeah. And you know, keep people there. Yeah. I heard some crazy statistic about Keep people there. I heard some crazy statistic about Netflix.

God, I don't even know why I brought it up because I don't even know it. It's one of those things. It was like so, they're making so much money per month. It was unreal. Netflix? Yeah. Oh, wow, really?

Yeah. It's one of the subscription alone. It's definitely one of my favorite companies to watch. That's actually what inspired it. We're watching it. All these dudes have of my favorite companies to watch. That's actually what inspired it. We're watching it. All these dudes have got badass handlebar most ashes. Oh, that's what's the inspiration. Yeah, yeah.

And I remember you're gonna handlebar it out. You're gonna twist it. Well, if you win, if you win more, you can more like, got Kurt Russell, number one he was in. Tombstone. Tombstone. Thank you.

God, that was a badass character. All the guys in here are like badass. I'm like, you know what? Oh fucking rock and you know, but I have one of those things though It's one of those things I feel like men grow not for women No, women are yeah very few things that guys will do to their appearance for men, right? And that like shave their head like I always go through periods like that where I want to shave my head and then my wife's always like No, don't do it!

I'll be dry. I love it. Yeah, I'm not gonna lie, Katrina's not the biggest fan of it, but she's growing on her. Has she stopped, her mustache is growing on her? No, not a mustache is growing on her. Oh, liking it. Yeah.

I was gonna say, what? You know, we play, she's getting testosterone on her. Yeah, you just, you just, you just, you just, babe, don't drink that. Yeah, the handle more mustache is not sexy on her although it does it for us It's great. It's great for roleplay. You know we play railroad It's a little inside there. Thank you. I can't make it over the hill. I'll push you up, honey. I think I can't. Definitely. You're gonna get it man. Six years. We've been together six years.

Are you like creative, man? Or you like the train robber that comes in? Give me your purse. We've done both. Lady. We've done both. You have it. Yeah, when I first did it, I told you I tried the creepy molester one that didn't work So she wasn't into the hey little cross. Oh my god Who would like that? You bought a van and everything I'm opening all the things You guys you guys honestly have you guys ever done anything like roleplay like that of course, bro Really? Yeah, I mean like super hero costume. You think I'm kidding. We were playing railroad I would find it like, I would laugh almost.

It is fun. Well, I can't know that's you, stop it. It helps to get really high first. You know, if you try, it's tough to do, like come into a role play scenario completely sober enough. You just decide like, hey honey, let's role play. So see what you got to do is, okay, so like my wife went to Texas to go visit

whenever French came back, so I made sure I got a cowboy hat. You know what I'm saying? Does he really? Yeah. Oh my God, it's great. She comes home. She was like, ah, like laughed at first and then was like, yeah, we're using that.

Yeah. It's like I knew it. Yeah. Really? Yeah, dude, she's going to rodeos and shit. There's a bunch of manly dudes. There's a lot of bullies. That's funny.

What are you saying right now? That dude, rodeo. And you know, you got to bring that sort of imagery in. Well, it's smart because the wife goes, right? Okay, she's away from the hubby. She's off. What are you saying right now that do rodeo and you know you got to bring that sort of imagery in well It's smart because the wife goes right? Okay. She's away from the hubby. She's off it. She's off somewhere with a bunch of cowboys I'm sure there was at least one or two good looking cowboys. Oh, yeah She's human had her yeah, right? So that's a very smart strategy Yeah, I'm actually a lot of you that guy come on bro. Like I got more than you pal

That's you know they did some studies on women in clubs. And what they did is they had this fake nightclub and they had women come in and then what they did is they analyzed how much skin they had showing. And how much, I think it was how much they moved their hips when they're dancing, which I believe is strongly correlated to like being sexual at the moment, like being in the science. And no, check this out.

The women, statistically speaking, the women that showed the most skin and who gyrated the most when they danced, were, you ready for this? Married women who were ovulating, but not with their partners at the club. They were the ones that were showing the most scandalous women. God, isn't that crazy? No, it's not crazy, it makes perfect sense. It does, it makes it so honest. That's why I told my girlfriend, like, basically,

you're not allowed to go out anymore. So she just stays home now. I'm not going anywhere. We're obviously going to work for a minute. Yeah, it works real well. But isn't that crazy though? That is crazy. Yeah.

Because I think for guys, we're always like that, right? That is crazy. Yeah, because I think for guys We're always like that right? There's any matter. Yeah, I know it's every day I don't know when I dance I gyrate my hips a lot anyway. Yeah, just cuz I can't dance I walked down the street I'm just you know slinging it you actually do a little bit a little bit a little shuffle Justin was the last one to dance at all of us right He was getting down when we went out to on it. was the last time anybody dance right? Oh, I was nobody danced Shake you too. You were the only one little jitterbug going on there Little leprechaun Got that handlebar mustache I know even the 2018 cinch

get the handlebar mustache. I know even the 2018 cinch. That's a fucking. I forgot my top hat. Yeah, I mean, I usually have a top hat and a cane. You were the only one that danced. Well, I'm not afraid of it. You guys are afraid of it. You work on your movement.

Yeah, if you ever see me dancing, you know I'm on something. You know, I had a couple of topics I want to bring up in regards to fitness. Oh, we are fitness pockets. Yeah, so you think we're going? Yeah, in regards to fitness. Oh, we are fitness pockets. Yeah, we're going. Yeah. In regards to fitness. Sorry, audience, we're about to get into some fitness. I wanted to talk a little bit more. We've brought up a few times now, especially since working with Dr. Brink on the importance

of the smaller joints in the body on function. Like we've talked a lot about the feet and the ankles. of the smaller joints in the body on function. Like we've talked a lot about the feet and the ankles. We haven't talked much about the wrists and the fingers. Fingers, toes, right. Yeah, and you know, it's interesting. We in the fitness community completely ignore

the small joints. Like the more advanced trainers will look at the big joints, like the shoulders, the hips, you know, elbows, knees. Very few people look at function of the hands and function of the feet and how those affect, you know, your recruitment patterns, how they affect your workouts. You know, one of my biggest wake up calls was when you were, Adam, you were doing your squats and your hips were balanced, and you were getting good mobility, but you still hurt yourself. And I think it was brink who pointed out your, I don't remember which foot it was. It was like, I'll look at this, your ankles caving here, your toes aren't firing. Yeah. And it was something

that we didn't even, it was so subtle. We didn't pay attention to. It was so subtle that I wouldn't even be looking at it because everything else mechanically looked good, which that's a big, um, it's, it, I'm going to say something right now. It makes a huge, it's not a small difference. It makes a huge difference in how your body moves. And a lot of the dysfunction that we have in the rest of our body is compensating for the dysfunction that we have in these, in these small, in have in these small joints of our bodies. Of course, the shoes that we wear and the wrist straps that we wear when we lift weights. There are studies that show that wearing wrist straps, for example, or straps. I don't know if you call them wrist straps or straps.

The ones that wrap around the bar so you can hold on to heavier weight actually changes the recruitment patterning all the way up into the shoulder. You know, it's interesting too. And I know you're going with this because my brain has been living in this thought process because, you know, it's like almost taking a magnifying lens into the process of, you know, how you send signals, how you control your body, how you recruit properly, that entire process, how we can maximize that entire process and make it work for you better. And what are actual valid, good recruitment patterns

for each of these particular movements? And there are like more optimal ways to do things than there's not. And it's really about identifying those. And this takes a lot of, it's a big humbling process, right? To go into, really put yourself under that lens and look further at your toes

and like the dysfunction there. And like I'm like so not connected to that process. Well, that is a problem. A lot of people don't even like here's a here's an interesting statistic. Like if you lose your big toe and one your feet, if you lose one big toe, you have to go through a very long process of learning how to walk again, how to move again. That one just one toe. Yeah, especially that one, affects your

gate and your run and your balance tremendously. Okay, huge. Now, let's say you have your toes, right? You don't have any of them amputated or you know, you've got all five toes on it on both feet, but they're not connected. What I mean by that is you're not able to articulate them, you're not able to fully ground them when you're doing your movements and exercises. Well, that's going to have an effect on the rest of your body. One of the things that I started doing after we started working with Dr. Brink is now when I work out, I used to pay attention to my back, my core stabilization, my posture, activating and being tense in all these different areas, my hips, but I never paid attention to my feet now. I'll also pay attention to my feet.

In fact, I'll pay attention more to my feet because that's always been a weakness of mine. And it fixes the rest of my movement. I'll feel my hips moving better. Knees, everything else will adjust accordingly. Yeah, this is, I remember talking with Brink and it's actually changed how I assess somebody. In the past, I would, I would look at their shoulders

and their chest and their hips and their legs, their knees, like those were kind of like these key point areas I would kind of hone in on when I was watching a squat. And, you know, he was the one to tell me he was like, oh no, I just, I look at the feet up, and you can tell, so, and it's so true now that I've, now that I'm, get understanding that fully grasping all these little tiny minute deviations

in our ankles and in our feet, it just goes right at the kinetic chain. And you can see now, I'll look at somebody when squatting or deadlifting, especially, and they perform the movement. I'm not even looking at the rest of their body, I'll look at somebody when squatting or deadlifting especially, and they perform the movement. I'm not even looking at the rest of their body. I'm just looking at their feet, and it'll tell you so much about everything else

because you can just follow it up the chain and have a pretty good idea of, oh, that's why your knees are bothered. Oh, that's why your hip. Oh, that's why low, but, oh, okay, now this makes sense. And it's probably stimming here. I spent a lot of time, my trainer career, though, adjusting all the other stuff,

you know, trying to fix the hips and the knees and the shoulders and get... This may be why, I don't know if you guys encountered this as trainers, but you'll address an issue. And it just, and then it gets better, and then you'll have to, you know, three, four months later. It comes back, yeah. You've got to keep...

Exactly, because you didn't address the stuff that was around there. I have a perfect case, one of my clients that used to be a dancer. It was like this constant battle and process that I was always battling. I always was trying to get more, you know, like, adduction and get her knees to come inward. I would just focus on that because I knew that every time she's getting this external rotation, coming in her squat and her knees are coming out, and I had to look further and see that, wow, every time she walks or moves and balances her ankles actually turn in. And so she's coming out

with her feet and she's also not like, she can't really pronate very well with her feet So I had to like take it down to that level now We we just work on walking patterns and and focusing on ankle mobility and it's done like a world of difference So well one thing that I'll notice too when people when they're working out and you can even pay attention to yourself when you're squatting Squatting is a good one, by the way. Just do a basic squat and look at your feet, take your shoes and socks off, stand in front of the mirror and you'll notice if you really watch and pay attention, you'll notice some of these deviations.

But one of the more common ones I'll notice is that people's feet will either their toes will come off the ground because they're trying to fix their hips or their feet will either their toes will come off the ground because they're trying to fix their hips or their feet will turn out or like mine, one of mine was my right foot. My right foot would pronate, so it kind of cave in at the ankle. And I always wondered why my right foot would turn out. If I started deadlifting, I would start with my feet both looking the same, but by the third wrap, my right foot would always be slightly turned out. And I always thought it was my hips, but it wasn't. It was my feet, and so what I did, and this is just like anything else, what you do, if I'm working on my foot's stability, I

can still do my deadlifts and squats, but what I'll do is I'll go lighter, and I'll focus on grounding really hard with my foot. And then I'll maintain that with lighter weight throughout my form. So yeah, I'm not getting as intensive a workout with my hips or my back, but I'm kind of changing the patterning a little bit. And then I work my way up eventually to heavier and heavier weight and low and behold, I find my form feels, you know, much more solid. I wasn't able to squat very deep for a long time and part of it was my hips, but a big part of it was my feet. Absolutely.

Well, I think where I was backwards, as I always thought it was my hips, and then it caused to run down, right? When really it was the other way around, it was going on with my feet, and then that's, you know, you talk, I have the exact same issue with the other side, and then that, you know, internally rotates the femur

when you pronate like that, and then you get the hip issues. And then you get the hip issues and then you get the low back issues on that one side or whatever. This is part of why I've got, it's been so great to have a gym that is ours that we can come in and... Train barefoot. Yeah, that's a very first thing I do now

is I just kick my shoes off. And if I don't train that way the entire session, I'll at least spend the first 20 minutes of my workout when I'm doing my prime movers and addressing mobility, completely barefoot, and that's been huge. The other one I did, I did a video of this on Instagram, maybe a week ago, a week or two ago, as squatting actually on my toes, barefoot.

Talk about a great foot strengthening, ankle strengthening, exercise while I'm doing squats. So I'm working on all the other things too, but to keep myself on my toes the entire time while I drop down into a squat, I definitely recommend somebody does that body weight first for a while before you even think about putting weight on you because it could get dangerous. It's not something I would recommend to the average person, but squatting with no weight on you all the way down as deep as you can while staying on your toes, great exercise. Just naturally your toes will spread out to do that, to keep you help keep you balanced. You'll feel your ankle having to stabilize as you come down. So it's

been a money move from... Yeah, I mean, if we look at, like, let's focus on the feet still since we're on the feet, because we could talk about the hands next, but the feet are, besides your hands, it's probably the richest in terms of nerve endings and sense, you know, sensory... Oh, and muscles. Muscle and nerve-in-his-bones, everything.

It's covered in muscle. It's made up of many, many, many different bones. It's when you're moving parts down there. There's lots of moving parts, and but we, of course, we walk around and we cover them with these, you know, with casts. Basically, it's almost like casts, right? Flexible casts, shoes, all the time.

But like, there's one exercise in particular, it's called short foot. And, which I'd never heard of before. We're all terrible at that. I can't do it. No. And this is so weird to not be able to do this. I can see, I watch videos of people doing it.

Brink demonstrated. Yeah, you're basically pulling into an arch position in the bottom of the screen. It's like you're trying to make a fist with your foot. You're trying to squeeze it up though. You're not trying to grip with your toes. You're trying to squeeze it up though. You're not trying to grip with your toes. You're trying to squeeze it up. It's like, what?

It's without your toes. It makes sense. It's like you're just shortening, you're pulling up the arch and then flattening, pulling up the arch. It's a little large flattening out. And flattening, you should be able to do that. And it sucks because it's like,

it's like when your arm falls asleep and you just can't move it. That's what it is for me. You're just like, huh? Like, there's nothing there there There's absolutely nothing there So what I've been doing is when I'm watching TV or I'm sitting on the couch as I take my shoes and socks off And I just put my feet on the floor and then I just practice trying to get connected To that movement because I realize that you frequency is very important with getting connection

You had a key practicing key practicing key practicing to be able to articulate and get that connection. Yeah, that's a good point. I've definitely taken a lot of these positions, especially 90, 90, and some of these other influential positions that are foundational and staples when I'm watching TV. That's such a perfect time. Why are you sitting all in this fluffy couch? I'll do that to relax or whatever, but I wanna make sure I split up the time. So if I'm like just kind of be sitting somewhere for too long,

like I'm gonna put myself in an optimal position. Is there some tips that you guys give clients or a progression that you guys typically put them through is to strengthen their feet and get reconnected? Like what's a basic prayer call? Yeah, principle. I take it, case by case. So, you know, like that's the first thing is really to see kind of where the dysfunction is happening and just watch the way they walk first and with their shoes off their socks off all that kind of stuff and then see what kind of connectivity they have in their toes and then

just sort of work my way from there like what drills to do. You don't have specific drills or things that you like to use that comes to mind that you send your people to do. Well, I have just, go ahead. Like for example, for me, I'll first, you know, I have some ankle mobility stuff. I like the combat position. I think that's a great easy starter. You kind of in the seated position.

But what's important with that though is the intention. Yeah, like you can't just get into it. You have to like ground your foot and activate it in your ankle. I just want to see how high they can get up on their toes. So I'll have them like hold onto something if they need to or just like in place, like just raise their heels up as high as they can

and then also like see what kind of range of motion they have in my position to that. then, yeah, I'll take them through different walking patterns, and then also the beast or the quadruped where we bring it up on the toes and just see what kind of strength they have to just hold certain positions. Basically, just emulating a lot of different squat positions and different angles. So whether I have them laying on their back or I have them in the quadripet position or I have them up against the wall and then assessing what kind of force and how they're distributing it down all the way through their ankle and feet. Yeah, one of the first things that I do with clients is I just tell them to walk around barefoot.

There you go. More often. Because I know how de-conditioned we are with certain things. So I'll just say, OK, so what I want you to do is one hour a day takes shoes and socks off. That's also important because, again, I like to use the hands as an example. If you always work gloves with your hands, you're not getting the full feeling of touching and moving things, same thing with your feet. So walk around barefoot for an hour or three days a week.

And by the way, when people do this, who don't always do this, they'll come back to me and be like, oh, my foot hurts or I'm getting, you know, I see. I see my foot. More of a prescription through the week and for the month and be like, ooh, my foot hurts or I'm getting, you know, I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot.

I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot.

I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot.

I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot. I see you in my foot or I'm not, because they're just not- Get over-stressing. Yeah, they're just not used to doing it. And then what I'll do, once they do that for a little while, then I'll increase how much they walk barefoot. Then the next thing I'll do is I'll tell them, hey, when you're sitting down, you have no shoes on, I want you to play the piano with your toes. So lift all your toes up and then go down pinkie first and go down the row of your toes. And then just keep doing that.

And you would be surprised how many people can't do that. Yeah, they just can't do that It's hard to do and now they can they not do that but the ones that can do it after about five reps of doing that their feet start Fucking they just can't move them anymore. Well, I think too. I think it's important to note like people will notice A major discrepancy a lot of times between each foot like Like one foot, like you can do certain things with it and the other one's just like totally disconnected and typically that's where a lot of your shit stemming from is like, well, I can kinda wiggle my toes over here and then the ones on the other side, it's just like, no connection, just can't move them whatsoever.

That right there is like huge red flag that you probably got a lot of shit that's stemming from that. Have you seen the people, I'm sure you guys have seen videos of people who are like double arm Amputees and so they can use their feet to do everything. Oh, yeah, the crazy dick-starety. Yeah, it's just like That's not that's not like a special talent I want to know they just they just they just practice

Technically, we should yeah, we should be able to use our feet damn near it almost as good as we can use our hands Well, we just don't have long fingers on all we don't have the opposable Yeah, but but you can do you can articulate and move your feet and have a lot of control with them. Yeah. And I want people to realize, like, you don't need to obviously go that far, but if you just become more aware of the connectivity

in your foot and your toes when you're doing your lifts, even if you have your shoes on, so you have the gym, you can't take your shoes and socks off because they'll kick out. But when you're deadlifting, when you're squatting, when you're shoulder pressing, when you're squatting, when you're shoulder pressing, when you're doing curls, if you just ground your foot, like put your feet on the ground

and feel your, spread your toes out a little bit in your shoes and ground your foot, tense them up a little bit, and then do your exercises, you'll feel more connected to the movement itself. Doesn't matter if you're, you're doing curls, shoulder presses, or even bench press. Actually, we know this was certain lifts, right? Even bench press, they tell you to ground into the

floor when you're doing your lift. So these are things that you can do that are small, that you're probably not doing that make a pretty big difference. Tell you what, one of my clients had just sent over tell you what, one of my clients had just sent over the, I sent her the foot gym and she fucking, the foot gym, I'll show you guys. So I've been, she's been raving about it, so I've been meaning to order it. So, I remember to put a post on my pump radio or whatever and share with you guys,

but it's just this little platform, I'll show you a picture of it, it's a little platform and has all these little rollers and bands and things like that, the exercises for your feet, it's dope. What? Yeah, it's super dope. And it's totally put in a- Did you order it like a link for this?

No, I will, yeah, we'll check it out and then I'll see if we can post a link for people so they can look into it, but she's been raving about it and I've been meeting to order one for myself so it's called the foot gym. So we'll have to post a link. Excellent. Listen, if you like mine pump, leave us a five star rating review on iTunes. If we like your review and we pick it, you'll get a free Mind Pump t-shirt.

Also, go to YouTube, check out Mind Pump TV. Awesome videos posted every single day. It is a treasure trove of information. Also go to Instagram. You can find us on Mind Pump radio. You can find me at Mind Pump style. Adam's at Mind Pump at him. and Justin is at Mind Pump Justin. Thank you for listening to Mind Pump.

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