I started skating at 37, after 3 months I’m having sore in my legs, in places that I’ve never feel pain before. The price I pay for skipping leg days... Thank you for posting this. I Hope this helps.
God. People see you as a skating god, but I see you as a narrating god. A duo god. Maybe also a teaching god. Also, I just realized that my APT (and lower back pain) was from my quads and lack of hamstring muscle. Baccckkkkk to the gym for meeeeee.
Thanks Bill , with winter here I really should join a gym ! It's been 15years since since weight training.....13yrs cycling and 2years now skating . Your videos prompted me into being a street skater.
Such a great and beautifully made video Bill ! ...thanks for the encouraging reply 👏 ( I skated 'red July ' 5miles every day ...same for Aug & Sep ! ..all your fault , Ha ha 😆.)
Hey Bill, some very nice exercises for skating. Great job. I am a physio and a great fan of lifting as it benefits many other activities like running and skating. It has shown to reduce injury risk for specific injuries and strength training has proven to make runners more economic and faster. However there is no evidence for the danger of inbalances you speak of. I agree that all muscles should be trained equally but there is no fundament to say that an imbalance has a negative effect on our health. If you happen to have a source, I am very interested in reading it. Other than that I really enjoy your video's as I am a novice skater.
I loved the one legged dead when you first showed it and I must say it's probably the hardest leg exercises that I do (which is good obviously), even pistol squats don't do it to me as much as this
This "forward tilt of the pelvis/nervous and inflammatory issues in the hips" thing is something I've been dealing with for the better part of a year now. I've even been through PT with little resolution or relief. I do skate a lot - just for fun, and the PT didn't seem to think that was relevant in any way. I think you're hitting the nail on the head though. I'm going to give your free exercises a try instead of the $60/session ones, lol. Thanks so much for this! Can't believe I never thought of this particular power imbalance being the issue; guess it just made too much sense and I glossed over it.
The anterior pelvic tilt is because of lacking core strength. Google "lumbar stabilization watkins". You don't need extreme weight training to get your core sorted out.
Hey clray, thanks for the suggestion. Maybe you'll have a couple more? I'm familiar with the lumbar watkins, and did plenty of that and similar exercises in PT. Those particular exercises are easy for me from a muscular strength standpoint, but difficult in that I have pelvic nerve pain/problems (due to lupus, not injury.) I also have gait issues - my feet turn inwards when walking, and sometimes when standing my right leg can turn almost backwards if I'm not paying attention. I do try to pay attention! It freaks people out and looks horrifying, but it's not painful in the slightest. It actually alleviates a bit of pain if I'm having a flareup of nerve issues. Anyway, skating has helped me in that regard, especially with balancing out my ankle strength. I obviously don't have that problem when skating because my feet CAN'T turn that way if I'm going to remain upright and maintain forward momentum. I'm a very active person - I work full time in a busy restaurant on my feet, and skate/cycle/run nearly every day. I continue to have weakness in my right leg, but again, it's a nerve issue, not a muscular issue (as far as I can tell.) When it gets bad I have difficulty even raising my leg while laying down. Sorry if this is way too much information. I realize you might not be interested, but you seem knowledgeable so I hope getting any input you have is worth a try! I've been trying out the one legged deadlift, with far less resistance than B. Stoppard obviously. It's not an easy exercise for me. Not painful, but definitely challenging. With all the numbness and neuropathy I have there's no way I can determine which muscle is even working, but I know something is. Okay, all this makes me sound like a nut for going this alone with the problems I have, but in my defense, PT has been a waste of time. The PT my insurance offers is an assembly line type place where I get a different therapist all the time, most of whom just assume I have a basic lumbar issue when I'm certain that isn't the problem, at least not the bulk of it. Do you know of any other way to remedy an anterior pelvic tilt? Is it possible that it ISN'T due to a lack of lumbar stabilization? Given that what I've been trying isn't extreme in terms of resistance - I've been doing one set without weight to nail down proper form and balance, and then two sets with a 15 lb. kettlebell for now - do you think what I'm doing is going to fuck me up more if I continue? Thanks for reading my novel if you've made it this far - cheers!
I can only give advice from experience of a couple years tweaking of my own body - I'm not a professional, so I will strike you with stories of my own. As for the problems with alignment of legs, I've had some - my right leg/foot seemed to turn OUT more than left and also felt a bit longer (although it really wasn't). It got to the point of my outer right foot sole rubbing out more than the left one and causing discomfort. I believe I might have gotten this one from a fall on the back of my pelvis (while skating). Though I've never been to a PT, It cleared up over a course of several months, with physio (basically rotating knees around while lying on my back and putting knees together to one side or the other). I also had a lot of anterior pelvic tilt when I started skating. I believe all the over-enthusiastic skating actually made the condition worse, and brought some lower back pain. (Note how the correct posture of any speed skater is in POSTERIOR tilt, hollow abdomen, rounded upper back; I could not do it when I started out). I also had stiff hips (limited external rotation), which made skating backwards extremely difficult. What's more, I could not even deep squat - because it felt too uncomfortable in the knees. A combination of yoga, the Watkins lumbar exercises (esp. bridges), and pelvis exercises (favorite: pelvic thrusts on gym ball) fixed those problems for me - no lifting of weights whatsoever. I also did plenty of conditioning for handstands, which also requires/causes the straightening out of the entire body. I can now do anterior or posterior tilt at will. As a downside, all the flexibility training also made me more wobbly overall (esp. sideways in the knees), which is not a good thing for skating. When you're flexible, you're more affected by temporary (lack of) strength than when you're tight (in which case all the "internal ropes", rather than muscles, are holding you up; tightening and reducing range of motion is the body's lazy approach to protecting itself in absence of muscle power). Anyways, here's an exercise you might find interesting: Google "yin yoga frog pose" - specifically because it seems to have an instant effect on hip and leg alignment. For me standing up after performing just this exercise feels different (more stable and strong). What I learned from all those exercises is that if your legs feel "funny" while standing or walking, you're not crazy, and it's not "just the way you are", that's something that can be changed, though it may take months/years. Don't scoff at your PT, don't be impatient, try many different exercises, listen to your body's reactions (avoid pain and even discomfort), understand that there are many surprising elements and connections (limitations in one joint influencing the function of others "up the chain"), and some "breakthroughs" might surprise you. Plus, whatever you do, don't overdo it. When you feel stuck, give yourself a week or two of total rest sometimes - you're not going to lose progress, much to the contrary, your body will use that downtime to reconfigure itself somehow.
Great stuff to know. I'm not much of an exerciser anymore, but I have to get back into it now that I've gotten into off-road blading; a lot more intense rollerblading down mountain trails, than what I'm used to.
Bill Stoppard when are you going to go to Mexico city to rollerbade? Every Sunday they close a big section of la reforma street so people can run, bike, and rollerblade down the street.
Great choice of exercises. For those with home gyms and kettlebells, all but the ball crunches can be done with kettlebells. I like to do goblet squats with a heavy one, as well as single-legged deadlifts with a heavy one. The snatches work well with a kettlebell, and I like to lie prone on an incline bench and row two kettlebells at a time to balance chest exercises (pushups with a band). Standing shoulder presses with two kettlebells I prefer over incline presses. For core I like to do a combo of dragon flags (I can only do 2-3) on a bench, kneeling ab wheel rollouts, and hanging leg raises from a bar. The only exercise I'd add to these are pull-ups, but having to keep them to six, these are great choices, especially since the row is a great upper body pulling exercise. Kettlebells can be quite expensive, so for those on a budget, a quality pair of adjustable dumbells would be a great substitute. Oops, it's almost time to LACE UP!
Thanks Bill, I love your channel. The pelvic tilt and nerve comment resonated with me, I appreciate the workout demo. Side note, it is strange seeing you in regular shoes.
I really enjoy the way you do muscle breakdowns for skating / workouts. None of the other skaters do it like this. I think if you did a new video about which muscles skating works out, that was optimized for search terms on search engines (I can tell you those), you might gain a lot of views/subs through google search results. Let me know if you want to chat more. Thanks for all the great content. I'm hoping to become the first YTuber in Vancouver for skating. Your videos are inspiring (and I happened to buy my skates from Shop Task YVR).
I really do like these types of videos when you are demonstrating exercises for skaters to do. I would like to see maybe a series of exercises that that explores more of the hip flexor muscles and how those can be strengthen. I have been having serious problems with pain in my hips and lower back recently so this video is a good start for me in understand where I need to be heading.
I'm definitely doing these. My limbs are basically twigs ready to snap if I fall while I'm skating. I'm tired of being afraid to fall and break something. 😂 I really appreciated the emphasis on strengthening connective tissue.
Thanks for this Bill. My upper body is completely untrained minus the occasional machine at the gym. Good to know that neglecting the top effects the bottom. Going to try and throw some of these into my routine
I just want to say your vid posted in August 2012 is what inspired me to skate again. That vid is still awesome. As is all your work since thanks bill. I'm also into motorcycles and watch Canadian motovlogger site fortnine. All Canadian stuff seems great. Great country great people
David Halley hey thanks DH! That one is special to me too. We’re still not making great movies (except Quebec) so I’m glad our other culture has made you happy. Roll strong DH!
liking the emphasis on dumbbell rather than barbell for achieving balanced, functional movement (you're getting boring bill in that all your videos are the same sterling quality standard!) Staaaay Llooooo
Hey bill, Just purchased a 24 hour fitness membership 2 weeks before the coronavirus hit... No lifting for me now. I have been getting pain in my lower back while im skating is that due to the hamstring imbalance? it feels like my glutes are tight and stretching relieves it... Gonna start doing dumbell lifts tomorrow Thanks bud, Love you
I’m 61 and still an active skater and I also hit the gym, but for my upper body only. If you want to skate in your later years I suggest you leave your heavy squatting in the gym on the shelf. You’ll mess up your knees. Skating is enough. I’ll check up on ya Bill in 20 years. :)
@@kchappelle Good squat technique leads to greater bone density, radically improved connective tissue, neurogenesis, increased explosive power, and lateral equalization. I'm not a fan of maxing out regularly with less than 6 reps though. A stable, deep squat can tell me much about a clients back, hip, knee and ankle health.
@@BillStoppard I agree. There are good and bad ways of doing it. Makes me wonder why some people between your age and mine are getting knee and hip replacement surgery. I think diet is huge.
I started combining my bouldering with skating because my lower body got into trouble because it wasn't used enough (glutes got lazy for instance). These exercises should complete the picture I guess haha, thanks!
Hey Bill, great vid. Just had a quick question. I crashed a few months ago, fell hard on my shoulder, and sprained my acromio-clavicle ligament. The Mrs (who is a massage therapist) suggests shrugs for rehab. Got any other suggestions for the shoulder AC joint?
We need to train like pro athletes in other sports. Basic strength and power work with weights and pulleys is essential for ice hockey players, inline players or even people who desire a higher quality of life as they age.
I study sports and health and I mustn't recommend a 1 legged version, because you do damage your knee with this over time. Your knee will not harden from it, it will be damaged. The knee is a very komplex and sensetive part, please be carefull. Althou 1 legged deadlifts might be very effective for differential and streght reasons for your leg, but never for your knee. I recomend doing it with 2 legs and not more than 90 degree of an angle.
You put like all your weitght on on a single joint connection when doing this. Our knees are not designed to endure much of these extrem forces. You do accelerate connective tissue development when you do it moderate and not over an angle over 90 degree, also you do your knee good, by just skateing. However just be carefull allright, you won't be always "young". Also keep on rolling, you brought me back into this sport a while ago.
These are the most basic fundamentals; the muscles most needed and the muscles most neglected by inline. There's room for at least 40 more exercises, but '46 essential lifts' as a video would be un-clickable. While there is no oblique isolation, three of these moves utilize the obliques significantly. I'm interested which lift would you remove, and what would you replace it with?
I guess it depends a lot on the skater... for example a hockey player or slalom skater would benefit from replacing the ball crunches with medicine ball russian twists, whereas an aggressive or "urban fsk" skater would... well they'd do well with twists too for spins, but some sort of weighted knee tuck from a dead hang would be another obvious choice. I could also see replacing the snatch with box jumps for everything other than maybe slalom as a way to more directly train the "explosive" part of the movement that you're not getting from squats & deads... or maybe power cleans. I don't know, it's a lot of preference and again needs of the skater, just looks very different from my routine
I do like the Russian twist or hanging leg raise choices. Box jumps are cool too, but I think they should be used sparingly, not fundamental, as they mimic what I do on skates too closely, unless used plyometrically. I did change my mind on the 'fundamental 6' many times prior to the edit!
Yep, it's the "Western" make-or-break brute force philosophy... and then you have those thin wiry 70 year olds in the Indian desert yanking their legs behind their head in a handstand while breathing calmly with a gentle mocking smile... But I will grant you that much, they don't do much inline skating out there.
clray123 Hyperflexibility beyond functional ROM is severely overrated. Reinforcing connective tissue improving bone density and challenging the heart will enhance quality of life more than any contortionist techniques.
