More show notes at https://www.just-fly-sports.com/podcast-303/ Today’s show features biomechanist, coach and author, Rocky Snyder.  Rocky is the owner of “Rocky’s Fitness” in Santa Cruz, California.  Rocky is an accomplished personal trainer with an absolutely immense library of knowledge in multiple disciplines of human performance, such as biomechanics, exercise selection and neurology. Rocky is the author of the book “Return to Center” and has a track record on being able to restore functional movement ability to even the most difficult client cases. In the world of training, we have a “muscle-centric” approach, and then a “joint-centric” approach to performance.  I have found that while training and centering one’s efforts on muscles and their actions can definitely be helpful, an approach that can serve a greater percentage of clients in a sustainable manner is one that understands joint mechanics, and how muscles will respond to one’s joint positions.  Muscles that are long, short, weak or tight are as such, because they are responding to an individual’s joint mechanics, and therefore the related demands they are constantly placed under. Today’s episode focuses on the joint mechanics of the feet and hips.  Rocky starts by highlighting elements of proper pronation and supination (with an extra emphasis on the action of the foot’s transverse arch in movement, it’s link to glute function and how we can assess how well it is being utilized) and how we can look for a deficiency in either area.  Rocky then gets into practical exercise interventions in the world of lunge motions, standing twists, and why Rocky favors spiraling single leg training to glute-bridge oriented exercises for a functional glute training effect.  Finally, Rocky gives his take on how loaded carries fit with the gait cycle, and can “balance out” and restore athletes from compressive gym work. Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com Find out more about the the online course, Elastic Essentials, by heading to justflysports.thinkific.com