Jeff Cavaliere

Stepping backwards rather than forward.

Just, again, I'm sensitive to that because I have pretty bad knees from those early days in the 20s of doing things wrong with flat feet.

You want to, as you step back, A, take a little bit of a wider step on that back leg.

So you're creating a wider base of support, more balance, right?

Rather than being completely narrow.

Because not just staggering my stance, but staggering and widening my base of support is what I do.

And especially as you lengthen your stance, widening them in conjunction is going to create a wider base to support more stability.

So when we do that, you step back, you create a little bit of that width imbalance.

But as I go down into the lunge, you'll find...

If you don't lean your torso or turn your torso a little bit in the direction of that forward leg and kind of do that same screwing down effect that I talk about, that front leg will wobble a little bit.

You'll feel that the hip is a little bit more unstable.

Back to, again, that single leg suitcase lunge we talked about where that hip drops and you get a lot of that instability.

I want to be able to turn and sort of screw down on that hip.

And what I'm doing is basically kind of tying the muscles of the pelvis together

muscles of the hip co-contracting and creating more stability so that now when i ask that quad and and and gluten hamstring to to work and push me back to a standing position it's working more efficiently because it's on a stable base i've mentioned before if we were going to jump and try to get the highest vertical jump jump we could would you jump off this ground this floor or this table or would you jump off of sand

Jump off a firm surface.

If you jump off of sand, as soon as you try to place force down into the ground, it's going to dissipate because the ground itself is moving.

When we want to create as much force, an efficient force as possible, we want to have a stable base.

So all that co-contraction of the hip, when you screw down into it, or even in the shoulder girdle, when you're going to then operate this...

elbow flexion, shoulder flexion movement of a curl, then you basically get a more efficient movement.