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As the founder of a popular movement website called www.Kabuki.MS I feel it’s my duty to tell you that I want you to limit the amount of exercise prep that you perform. Yes, I said limit your exercise prep, not do more. In recent years I’ve seen a trend for mobility, movement priming, and other means of exercise preparation. While this trend is very positive over the just ‘grind through the pain’ mentality of the past, by many it has been taken too far. Just like anything else people seem to jump right to the “if a little bit is great, then more must be better” approach.If you are doing 45min of prep work and 30min of training, then you're doing something wrong! In fact your preparation work should not exceed 10min. Keep it to 9min or less of preparation work prior to training! We call this the #SMEP approach or Single Minute Exercise Prep. So why isn’t more better? Simply put, it just isn't adding value and is actually taking away from the time you could be spending training. Training provides a stress response and thus adaptation. In the lifting world we call this GAINS. Yes, DEM GAINS are what we are looking for, and the cumulative effect over time yields improvement in performance. Improved performance is the reason we are in the gym or on the athletic field to begin with. And if you are training well, the movements done in training will not have the negative effect on the body, or even be the actual “prep work” in your warm-up.   This leads us to our first key point.KEY POINT: Evaluate your training and movement- If you need to do tons of prep or recovery work in excess of 9min just to be able to train…. You might want to look at your training or your quality of movement.Once you...

Welcome to the Kabuki Movement System!Before we get into the specifics of what KMS is, here's what a membership on this site will provide you with:Access to KMS video library containing over 100+ videos (more being added weekly)  Guided tutorials created by KMS coaches, outlining proper movement progression and common programming solutions Discussions and access to KMS coaches (Chris Duffin and Co.) via comments on individual videos or the forum KMS programming outlines and sample programs to help you in creating your own programs  Private video content with some of the most recognizable names in the industry - discussing relevant topics​So then, all that being said...

By: Don Berry, DC CK FMS SFMA  My Background, I am a Chiropractor and have been in practice for over 26 years I specialize in movement restoration and rehabilitation based on the Neurodevelopmental Model using a variety of Movement Assessment tools that look for Dysfunction. I have been a Martial Artist for 31 years, lots of different styles but primarily Wing Chun Kung Fu. Only in the past few years have I gotten interested in Powerlifting thanks to an introduction to Marty Gallagher from some friends in Kettlebell world.The importance of the background is to bring to light, that I had a lot of tools at my disposal and a lot of great coaches. But, for some reason there was a disconnect between my 4 worlds: Clinical Practice, Martial Arts, Kettlebells and PowerLifting. Chris at the DMS was able to tie all of that up for me and help me end two years of pain and frustration. Part 1: My Shoulder Dislocation and Two Years of Frustration to Recovery I had just set a national record in my age weight class for a raw squat for 420 lbs. My shoulder was a little tight so I planned to keep the bench light and murder the Dead Lift. Unfortunately, my shoulder gave out on the bench at 275 lbs., a weight I could rep for sets of 5 in training. That was it for me that day and for a long time to come. At the time of the injury I was in a bit of pain but mostly in shock as to why this had happened. I really didn’t get the answer to that until just a few weeks ago at the Duffin Movement System certification (More on that later).   The only input I did get was from Kirk Karwoski who said, “Your...

The Duffin Movement Systems A Complete Education on Coaching and Cueing Barbell Movements Based on Operational Mechanics vs Peripheral Observation while Learning to do a Full Movement Assessment and Corrections on the same principals Background on this Approach This is the only complete approach like this being taught. It is not only innovative but grounded in science pulling form multiple disciplines to create this unique system. Chris has been a competitive athlete for 25 years achieving multiple world records and 15 years of coaching.  He has combined that experience with his engineering and continuous learning mindset.  By seeking out and learning directly from some of the best rehab and sports clinicians around that set the course for the rest of the field, he has been able to collaborate, refine, and test this approach over the years. In addition to his own records Chris is an even more successful coach having coached more All-Time Record setting Powerlifters than any other Coach in the world.What you will learn - How to coach and cue the core lifts based on operational mechanics vs peripheral observation - How to use the core lifts as a full movement assessment - How to then apply correction to:Scapular Stabilization Scapular to Core Integration Shoulder and Thoracic Mobility Core Stability (Proper IAP and Breathing Patterns) Glute & Adductor Balance and Core Integration Hip Mobility Bulletproofing the Back or Training with Disc Injuries Safely While Rehabbing- Special exercises for developing weak areas or firing pattern issues. - Mental preparation to achieve success as an athlete, coach, career, and life. - Open Q&A onProgram Organization Velocity Based Training Any other topicsDMS Certification has 2 Phases2 days of intensive hands on training 90 day online course diving deeper than we could ever go in a 2 day weekend  (Certification is not guaranteed)The DMS Certification is for YOU, if...

As a performance guy, I absolutely hate the ‘traction control’ button that they put in a number of vehicles today. If you aren't aware of what this button does, it operates by detuning the engine and, in some cases, the transmission. By retarding the engine timing to reduce its output and slowing the shift patterns, it effectively improves the traction but really no more than if you purposely stepped on the gas pedal a little softer and with better control. With less power, the detuned powertrain has less chance of losing control on an unstable surface and causing you to crash and injure yourself.Your body has the exact same mechanisms in place. When you lack stability, your body detunes its reaction to prevent you from injuring yourself. This is the primary reason why training with a Bosu ball or squatting in squishy tennis shoes is counterproductive. With a detuned body, you simply can’t work as hard as you want to or fire and engage your muscles properly. It's also the reason why my coaching cues help people realize immediate improvements in their lifts when implemented properly.If you don’t have a properly stabilized core with proper intra-abdominal pressurization (IAP), this down-regulation is in place. Your traction control button is on. Another button is proper joint centration. If your positioning or tight muscles are pulling the joint to one side of the socket, it will down-regulate your central nervous system firing as well. In practice, this looks like a movement pattern-based, warm-up drill. I have several examples on my YouTube channel and further examples will be covered in depth in the  Duffin Movement Series (DMS).If you're training squats, you would do some movements that require transferring power through the hip joint with a stabilized core. You would do these with proper IAP as a warm...

The Macebell or Gada is a classical training tool dating back centuries.  Its original use was in the wrestling for fighting cultures of ancient Persia and India.  My first experience using one was about 8 years ago when I attempted to incorporate it for shoulder development and conditioning. As a competitive powerlifter I quickly abandoned its use finding that combined with my powerlifting training it aggravated my wrist, elbows, and shoulders.However 2 years ago I decided to make another run at using the macebell again.  I had been making tremendous gains in shoulder health and mobility with my progression into Dynamic Neuromuscular Stabilization (DNS) and some associated kettlebell work.  I decided to try the swing again but focus on some refinement in the movement based on the DNS methodologies.  The goal was to simply realize some training efficiency as the swing was a very active warmup.  If I could accomplish my rehab, prehab, and warmup all at the same time I would have more time to focus on my actual training.With the new approach to the swing my shoulder pain that I had been experiencing daily for the last 8 years disappeared after the first 30 days.  This is pain that had kept me from sleeping, interfered with my training, and I was only able to manage in the short term with mobilizing and re-seating drills.  Gone!  I couldn’t believe the change.  Being surrounded by powerlifters and strongman I found several other test subjects similar to myself and quickly found that the same thing happened. That was when I decided to develop the tool into what we now are marketing to others as the ShouldeRök™.  For further details on the value of the ShouldeRök™ and its impact on eliminating issues caused by open chain barbell movements today done with an...

In December of 2012 I tore my right adductor in a meet.  I had actually had some minor tearing early in the year and had been managing it to keep training but with a 782 competition squat it let go on me.https://www.youtube.com/watch?v=YoEJMEFJAYI After rehabbing the area I determined a need to reduce my injury risk.  With squatting wide and pulling sumo it simply puts a lot of strain on this area that is sometimes slow to recover.  It is also a faily common injury point with lifters.One of the ways I have reduced this risk is with ensuring proper recruitment patterns are firing before this heavy eccentric load.  This is done with a specific warmup routine and test-retest methodology before jumping under squats.  I reviewed this warmup routine on Breaking Muscle.That write up only covered that specific warmup and also skipped the hip-airplane that I often employ as part of it.In this video piece I go into depth on the hip-aiprlane that is used before I squat and pull but also passive compression and some targeted volume work.  The passive compression can make an instantaneous improvement if you have some issues in this area and also seems to improve recovery as well as reduce injury risk.  I employ passive compression in training on pretty much every heavy set for this reason.  A hammy band or a compression band work great.  In addition to the passive compression it’s great to work in some volume work to stimulate flushing of this low blood flow area.  An example of this is provided in the video as well.This is not the be all and end all of groin health, but just the methods I have employed with success.   It has allowed me to successfully move from that failed squat at the beginning to the standing...

This series on squatting has been about maintaining proper spine positon and bracing during the movement. It has had a specific focus on the often overlooked importance of eliminating thoracic spine extension. To date, we have covered how to create the stability to brace the spine and generate deep spinal stabilization. This starts with the process of creating the correct intra-abdominal pressurization. The second piece in this series covered what you can do to determine the correct hand position based on your current shoulder mobility, and then you use that hand position to improve your squat through incorporation of the lats. In this final piece of the series I will discuss some of the science behind the approach I have been outlining....