Channel Title: Dewey Nielsen Channel Description: Official YouTube channel of Dewey Nielsen <video> Ground Based Movement - Basic Quadrupedal Patterns (locomotive) Description: This is a list of some basic/fundamental quadrupedal locomotive patterns. This is the first series of crawling patterns we teach at Impact Performance Training. Once competency is built here, we move on to isolate more advanced patterns. Following the advanced patterns, we will then earn mastery within 'transitional movements' (the micro movements that lye between the transition of two larger patterns). The last place we end up at is 'movement sequencing' (linking pattern to pattern to pattern, etc.). Use this video as a reference library for the fundamental crawling patterns. Once you are confident here, refer to the next video: 'Ground Based Movement - Advanced Quadrupedal Patterns (locomotive)'. Enjoy! Music: San Diego Artist: The Red Hills Album: I'm a Nightmare </video> <video> Various Salsas Description: Salsa expert, Matt O'Keefe brings you the knowledge and history of various salsas. </video> <video> Balance Beam: Transitional Movements & Crawling Description: More balance work inspired by MovNat. This is a demonstration of balance beam drills used for changing direction and transitioning from tall standing to low patterns such as crawling. Again, this can be deceptively challenging when you first practice these. The basic prone crawl (bear crawl) is a great drill for increasing rotary stability. Take your time, practice and have fun. Balance beam work has outstanding carry over to so many movement qualities. Enjoy! :) </video> <video> Bodyweight Single Leg Squat Progression Description: Heavy barbell squats get their respect. As they should! Even heavier unilateral work has began to receive the respect it deserves over the last decade. What about adding complexity to our squats? Don't give up your heavy squats. That would be dumb. But do this. Try this. Add complexity. This video demonstrates the use of a bodyweight-only single leg squat progression focusing on building: Mobility - greater strength & control with greater ROM. Movement Complexity - demanding more and more from the nervous system.... Feed her. She's hungry. This is also a good tool for those that don't have access to heavy weights such as many martial arts facilities or dojos. Progress slowly as some of these ranges of motion may be too extreme for you..... For now! Disturb and adapt but do it logically. Squatting deep isn't bad, knees over toes isn't bad. Progressing too quickly through ranges of motion you can not control is bad. Music: Shakey Graves Song: Built to Roam http://shakeygraves.com </video> <video> I'm Wild About That Thing Description: Flowing, locomotion, ground based movement.... Call it what you want. Traveling on the ground and MOVING? That works :) Some basic flows and movement 'linking' going on here. Just a simple practice session with errors and hiccups but that's name of the game. It's always a quest to move cleaner. Lots of inspiration here from Ido Portal to Ginastica Natural to martial arts to dance and so on but the biggest of them all is the ground and gravity itself. It keeps calling back for more and highlights my mistakes in the most authentic way. </video> <video> Balance Beam Basics Description: Progressive balance beam drills inspired by MovNat. I can remember years ago, thinking I had decent lower body balance from training so much single leg strength work..... I was wrong in that it didn't carry over well to traveling while balancing. The static nature of single leg squatting gives you just that.... Balance in a static environment. The moment you combine balancing with locomotion, things change. Thank you for that lesson Erwan Le Corre. This video (or any) won't do justice in convincing you how valuable this type of training is because you have to feel it. Balance beam work can be used for everything from corrective work to improving athleticism. You will be surprised at how much a simple 2x4 will talk to you. It will give you tremendous feedback, making every drill self limiting (meaning you can't progress if you can't progress). The beam is the coach here. On all lateral drills, maintain stability on the ball of the foot. You will be tempted in the beginning, especially in shoes, to be on the arch of your foot. Don't do this. This will give you artificial stability that will never carry over in the way you will need it. This can be tougher than it sounds Also watch the follow up video 'Blance Beam: Transitional Movements & Crawling' which will be posted shortly. Be sure to check out MovNat and Erwan Le Corre's work. Artist: Sõley Song: I'll Drown </video> <video> Ring Sequencing Practice Description: *Ring Training* Ring training is to your upper body as kale is to your inner body...... Nutrient dense and damn good for you. I am no expert on the rings by any stretch of the imagination but nearly anybody can start with the basics of ring training and progress themselves to performing sequences and beginning to link patterns together. The plethora of angles your shoulders must go through is really unmatched. It is an impressive demonstration of mobility (flexibility in the presence of strength... See Dr. Andreo Spina to learn about this), stability/control and strength that requires a tremendous amount of upper body movement competency. If you've began to practice ground based movement, ring training is one of the best complementary forms of training for GBM (http://youtu.be/aCRp-boERqs). When you are on the ground performing locomotive patterns and movement sequencing, you are placing compressive forces on the shoulder complex. While you get the exact opposite (and more), distractive forces from ring training. Remember, our shoulders were built to hang from things (http://youtu.be/X6Khh-d1DLM). Start with the basics such as false grip pull-ups, support holds, levers, dips and L-sits. Then work towards the muscle up..... A real muscle up, no kipping, fake strength only takes you a few millimeters..... You are wanting MILES. Once you have built some competency in those patterns, start to have some fun and link some patterns together. Enjoy! </video> <video> Explosive Upper Body Pulling - Dynos Description: Explosive Upper Body Pulling *Dynos* In the climbing world, a 'dyno' is a dynamic move where one must make a jumping type movement to reach a hold that would otherwise be out of reach. This requires strength, explosiveness, and precision. In the strength and conditioning/fitness arena, upper body pulling is limited to rows and pull-ups but the truth is, those are the basics in upper body pulling. Look further to find variety and even deeper to find complexity as this is really what your scapula and shoulder complex thrive on. Change angles and speed. Add grip variations. Integrate the entire body into your pulling as see here (http://youtu.be/TEtz2URZTk8). Want all of this in one package? Head to a climbing gym 1-2x per week and you will get it all..... And a damn good time will be the side effect :) Enjoy! Music: Heathen's Kiss Artist: Horse Feathers Album: House With No Home </video> <video> In the Matrix Description: Just having a little fun here..... SERIOUS fun but none the less FUN. THE GOAL? Move as mindful as possible. Oh, and don't touch the lasers, they will sound the alarm. Seriously, those aren't bands, those are laser alarms and when touched, they will alert the owners of the art museum where I am trying to be stealth and steal a very expensive art piece that I can sell for BIG $$$$ ;) Honestly, a little fun and play is healthy for your mind as well as your body. Now go PLAY! Music: Curs in the Weeds Artist: Horse Feathers Album: House with no home </video> <video> Amoeba Crawl Description: Complex lateral crawling pattern. Song: Dope Head Blues Artist: Victoria Spivey </video> <video> The 'House Cleaning Drill' Description: I often talk about 'transitional movements'..... Those 'small in-between' movements, the weight shifts, the directional & elevation changes. This is a nice (and fun too!) drill to play with from the squat position to teach you how to efficiently transition your body throughout the reaches. Pay attention to the weight shifts and attempt challenge your mobility by moving the cones further away and expanding the reaches. You can go infinite places with this, such as allowing one foot to create a stepping pattern while the other foot must stay in place, or only being able to reach with one hand, etc. You can find other transitional movements from my other video ------- 'The Squat' https://www.youtube.com/watch?v=NeWPun5yytE Enjoy! </video> <video> Climbing Skills - Stemming Description: *Stemming* An essential skill in climbing, not just for rocks but climbing anything that requires opposing forces (imagine climbing up a chimney). By applying force in these opposing directions, one can move smooth and efficiently, with minimal effort, as these forces apply enough friction to then move the non-stemming limbs. In this video demonstration, the 'stemming' is coming from the lower body but of course, the upper body is capable of stemming also. Music: Back Room Artist: Heather Woods Broderick Album: From the Ground </video> <video> TGU Presses - Variety in Pressing Description: This is a way to achieve more variety in your pressing patterns while using the Turkish Get Up. There are 4 positions that the presses are taking place in (total reps are 7 in this demo): #1) Supine #2) Seated #3) Half Kneeling #4) Standing Each position requires a different demand from the scapula. Look to touch your elbow to your hip (or close) for each press. </video> <video> 'The 90/90' Description: It's back! Apologies for this video missing for a little while. The 90/90 is a fundamental seated position. It's a great position for hip mobility with endless possibilities for linking patterns together. This video can be used as a 'follow along'. </video> <video> Ground Based Movement - Advanced Quadrupedal Patterns (locomotive) Description: This is a follow up video for 'Ground Based Movement - Basic Quadrupedal Patterns'. Here is a short list of some isolated advanced quadrupedal locomotive patterns. You will notice the strength demands are drastically increased from the basic patterns to the advanced patterns due to the body coming closer to the ground. No weights available? GET CLOSER TO THE GROUND. Along with the strength demands increasing, the bar is also raised within 'movement complexity'. Complexity is arguable the most important aspect to fundamental movement and athleticism. The beauty in all of this is that these drills are incredibly self-limiting..... There are no skipping steps here. Putting practice off, means delaying progress. Master the Basic patterns then move on to mastering the more advanced patterns from this video. Once these patterns feel solid, we then work 'transitional movements' and link some more complex sequencing together. Enjoy! Credit to Ido Portal for the last two versions of the Lizard. </video>

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