Afleveringen
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Everyone "knows" that knees going inwards in a squat is bad, right?
It means the glutes are weak or underactive, and it's not good for the knee.
But is it REALLY?
This episode is a deep dive into the biomechanical, epidemiological, and prospective research on knee alignment during squatting, jumping, running and hopping. Our goal is to answer 2 questions:
Does the knee going inwards indicate weak glutes?Is the knee going inwards dangerous?Links:
Knees going in during a squat shifts load toward the glute max hereKnee extensor effort rises with squat depth, hip extensor effort rises with load hereSame depth-versus-load split found again in a separate study hereIn elite powerlifters, heavier loads shift the work from knee to hip hereElite powerlifters hit ~23x bodyweight at the knee joint at 90% of max hereWeightlifters share load between hip and knee; powerlifters are hip-dominant hereSideways knee load in a barbell squat is a consequence of stance width, not a fault hereElite weightlifters produce MORE frontal plane hip moment than lower-level lifters, not less hereElite powerlifters vary widely in how they load their joints, so there is no one ideal form hereLifters who fail a squat above their max show reduced extension and lower muscle activity hereThe knee falls into valgus in ~77% of ACL injuries on video hereBut knee valgus does not predict who goes on to tear an ACL hereAnd the drop jump test cannot predict ACL injury in elite players hereMentioned in this episode:
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Almost all of us foam-roll the ITB and tell clients it's tight.
Here's a richer picture, built from the anatomy: the ITB is a thickening of the fascia that wraps your whole thigh, it behaves as both tendon and ligament, it helps stabilise and lock your knee, and it backs up your ACL, contributing an estimated 13 to 40 percent of the resistance to your shin sliding forward.
Which raises a question about trying to make it "release".
PDF slides to accompany this episode here: https://breathe-edu-downloads.s3.amazonaws.com/IT%20band%20lecture%20slides.pdf
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Zijn er afleveringen die ontbreken?
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Here's how we know humans are antifragile:
Yoga is pretty dang safe hereBut if you REALLY want a safe sport, take up breakdancing here (no, seriously!)Or Crossfit hereKnees going in during a squat or lunge doesn't predict injury herePlus here are my TWO episodes looking at this topic here and hereBut what DOES predict injury:
Having weak hamstrings hereHaving a weak barbell squat hereDoing too little for too long, followed by too much too soon here and hereAnd what protects against injury:
Strength training is the best injury prevention here and hereHigh consistent workloads protect against injury hereMentioned in this episode:
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This is a live lecture I gave for the Diploma of Clinical Pilates.
You can download the PDF lecture notes here: https://breathe-edu-downloads.s3.amazonaws.com/Diploma%202024%20Neck%20pathology.pdf
You can watch this on YouTube here: https://youtu.be/igS35wdGQU8
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Research paper cited in this episode: https://pmc.ncbi.nlm.nih.gov/articles/PMC11970409/
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This is my conversation with Nathan on his podcast, which you'll probably love if you like Pilates Elephants.
Nathan's podcast is her: https://open.spotify.com/show/24md12qTQmTIYULyzGXmzT
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Train instructors faster by focusing on “good enough to start”, not perfection.
Most studio owners overwhelm new instructors by trying to teach everything upfront. This slows learning and reduces confidence.
Instead:
Define the minimum skill set needed to teach one class competentlyGive instructors a clear, repeatable “recipe” (exact class plan)Have them practice and teach the same class repeatedlyLayer in new skills only after masteryKey ideas:
Prioritize depth over breadthUse real teaching reps + feedback as the main learning driverStandardize your class before trying to scale your teamResult: faster ramp, better classes, more consistent client experience
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Studio owners often think they need a new trend, new machine, or new offer to stand out.
In this episode, Raphael and Heath argue the opposite.
They explain why the studios that win are not the ones chasing novelty. They are the ones with a clear style, a consistent client experience, and a team that delivers the same standard every time.
They also unpack the difference between running a food hall, where every instructor does their own thing under one roof. And running a restaurant, where the whole team delivers one clear product, as a team.
If your studio feels inconsistent, vulnerable to staff turnover, or harder to grow than it should, this episode is for you.
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This lecture was delivered live for our Diploma of Clinical Pilates.
You'll also find it as a video on YouTube if you want to see the visuals. Here's the YouTube link: https://youtu.be/UATwStlLVWI
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Short answer - mostly not. But in a few cases, yes.
I delve into a better way to think about contrainidications, and working with people with pain, injury and chronic conditions.
Links:
Brinjikji et al. 2015a - disc bulge is highly prevalent in pain-free people hereBrinjikji et al. 2015b - disc bulge is slightly MORE prevalent in people with back pain herePainful exercises are slightly BETTER than non-painful exercises for people with chronic pain hereMentioned in this episode:
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Why I don't believe there is a better definition of a good instructor than a full class of strong clients.
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This is for instructors AND studio owners.
It's the exact troubleshooting process I use to help studio owners fill their classes - based on the best practices of 100+ studios I've seen the numbers for, and what's working right now for the 30+ studios I currently work with.
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Many Pilates instructors make the same mistake when introducing an exercise: they give too much information.
Instead of helping clients move, long explanations overwhelm them and nothing sticks.
In this episode, we explore the difference between explaining and teaching, and why fewer, simpler cues often lead to better movement and faster learning.
If you want clients to actually do the exercise well, this mindset shift is essential.
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While we can adapt Pilates to the laws of physiology, we cannot change the definition of technical words like "strength" just to fit a specific teaching style or Pilates philosophy.
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Nathan makes the case that instructors should take 100% responsibility for filling our classes.
If our attendance is low,we should see that as a personal indicator that something in the experience or connection is missing.
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A common mistake is assuming that two Pilates exercises are the same just because they look identical.
However, the actual "exercise" depends on where the load and force are being applied.
Nerd out with us.
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Studios hire Pilates instructors to fill classes with happy clients.
If your instructors' classes are not full, by definition are not good at their job - yet.
As a studio owner, it's your job to help them become good!
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Every Pilates exercise trains strength, range of motion, and skill.
We explore how to progress your clients intelligently by adjusting one dimension at a time to build capacity, clarity, and confidence in movement.
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Special shout out to Adam McAtee for this post
Citations in these episodes:
ep 278 Does Pilates strengthen your little muscles?ep 216 Why knowing which muscles are working in a movement is a waste of timeep 160 Can we even feel muscles activating?Mentioned in this episode:
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Dallas Noerdlinger (Core Pilates, Oklahoma City) shares why she sold 50% of her studio during pregnancy, what changed in the business and culture, and how she bought it back.
We talk boutique vs franchise positioning, keeping instructors happy, managing owner overwhelm, and the “unlimited membership” + waitlist problem—plus practical fixes for capacity, pricing, and schedule structure.
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