Movement Coach Nsima Inyang — True Athleticism at Any Age

1. 0:00 – 0:40

   Start/preview

   1. NINsima Inyang0:00

      Something that actually I think would help people kind of understand this, especially the exhaling to create tension, is, let's do this right now.

   2. TFTim Ferriss0:09

      Growl.

   3. NINsima Inyang0:11

      Growl.

   4. TFTim Ferriss0:11

      Growl.

   5. NINsima Inyang0:12

      I'll do it first if-

   6. TFTim Ferriss0:13

      Yeah.

   7. NINsima Inyang0:13

      [growls]

   8. TFTim Ferriss0:14

      Growl.

   9. NINsima Inyang0:15

      [growls] What do you feel? Do it. Just, just breathe and then [growls]

   10. TFTim Ferriss0:22

       [growls] And there's a sort of shielding, like abdominal contraction.

   11. NINsima Inyang0:27

       There's a level of tension that's created there.

   12. TFTim Ferriss0:28

       That's the most noticeable thing, yeah.

   13. NINsima Inyang0:30

       But now when you're exhaling, when you see a fighter [exhales] like [exhales] that, that tension is created to keep the structure in place so it's safe when producing force.

2. 0:40 – 3:22

   Defining powerlifting and Nsima's elite totals.

   1. TFTim Ferriss0:41

      And, Nsima, nice to see you.

   2. NINsima Inyang0:42

      You too, man.

   3. TFTim Ferriss0:42

      Thanks for being here in Austin.

   4. NINsima Inyang0:43

      Yeah. Thank you.

   5. TFTim Ferriss0:44

      And I thought we would start with a little setting of the table, defining of terms. What on earth is powerlifting? You are an elite-level powerlifter.

   6. NINsima Inyang0:55

      Yeah.

   7. TFTim Ferriss0:55

      What does that mean? What is the sport of powerlifting, and what are your totals, and what does that even mean?

   8. NINsima Inyang1:01

      So the sport of powerlifting is concentrated above the, the three big lifts, the squat, bench, and deadlift, right? The holy grail of traditional lifts. In a meet, you have three attempts at a squat, three attempts at a bench, three attempts at a deadlift in that order. Ideally, you're aiming for a nine out of nine. There's geared powerlifting, where you have suits, but that's not as popular nowadays. I did raw powerlifting.

   9. TFTim Ferriss1:23

      Mm-hmm.

   10. NINsima Inyang1:23

       Mark Bell, who's the host of the Mark Bell's Power Project, he was a big geared lifter, and then he did some raw at the end of his career. For what I managed to get, I think I got eight out of nine at my last meet. I got a 622 squat, a 396 bench, I wasn't quite at 405, and I never got 405, and a 755-pound deadlift. So my total was 1758. Not on record, but what I've-- my gym lifts for powerlifting, still never got the 405 bench, but I managed to squat 645 a little bit after that meet, and I believe I deadlift 775 after that meet, so.

   11. TFTim Ferriss1:56

       All right.

   12. NINsima Inyang1:56

       Yeah.

   13. TFTim Ferriss1:57

       So you lift.

   14. NINsima Inyang1:57

       Yeah.

   15. TFTim Ferriss1:58

       [laughs]

   16. NINsima Inyang1:58

       Yeah, yeah, yeah. I lift. And I still like lifting, contrary to popular belief and some of the things that I've put out. People think I don't think lifting is good for you and I-

   17. TFTim Ferriss2:06

       Yeah, yeah

   18. NINsima Inyang2:07

       ... I, I don't like lifting. Lifting is good for you. You just-

   19. TFTim Ferriss2:09

       Yeah, yeah

   20. NINsima Inyang2:09

       ... be careful.

   21. TFTim Ferriss2:10

       I was surprised how much Jazzercise you do and how many celery sticks you ate at lunch.

   22. NINsima Inyang2:14

       [laughs]

   23. TFTim Ferriss2:15

       I'm kidding. All right. So, [laughs] so you have some bona fides. And actually, I was joking earlier, it's not so much joking, reminiscing, that the first time I went to Super Training Gym with Mark Bell, who's an old friend, I've, I've known Mark for a long time, amazing character. In Sacramento, I saw you doing deadlift workout, and I was just like, "What the hell is happening over there?" [laughs] For people who may have gone to a gym before, they maybe even have put on 45-pound plates. Like, what are we talking in terms of numbers of plates? What does it look like when you're deadlifting your-

   24. NINsima Inyang2:52

       Yeah

   25. TFTim Ferriss2:52

       ... current personal best?

   26. NINsima Inyang2:54

       At that time, you know, I was probably deadlifting in the 700 type of realm, so working sets would be maybe five, six plates. So that's 495, 585 above for sets of triples, doubles, some singles here and there.

   27. TFTim Ferriss3:08

       Mm-hmm.

   28. NINsima Inyang3:09

       It's a lot of weight. [laughs]

   29. TFTim Ferriss3:10

       Yeah.

   30. NINsima Inyang3:10

       Right? Uh, not weight I'm working with right now, but it's, it's a lot of weight you're working with when you're focused on powerlifting. You're focused on, like, moving as much weight as possible on a barbell.
3. 3:22 – 4:19

   Nsima's first video that grabbed my attention.

   1. TFTim Ferriss3:22

      So now, the way that I found you was through a video on YouTube. You have an excellent channel and very thought-provoking content, and that's what grabbed me. So what was the headline of this video?

   2. NINsima Inyang3:39

      "The Lie of Traditional Training: Why I Moved On."

   3. TFTim Ferriss3:42

      All right. "The Lie of Traditional Training: Why I Moved On." And I was like, "Well, that guy looks pretty jacked. I wish I had those abs, and I wish I could tan as easily, but a boy can dream."

   4. NINsima Inyang3:53

      [laughs]

   5. TFTim Ferriss3:53

      "Let me at least find out what the lies are," and clicked through. It was actually sent to me by my friend Kevin Rose.

   6. NINsima Inyang3:59

      Yeah.

   7. TFTim Ferriss3:59

      And I, I certainly owe him a debt of gratitude for that. And maybe you can describe f- for listeners a video that grabbed my attention, and it was video of a man, I believe it was, with no arms and legs.

   8. NINsima Inyang4:18

      Yeah. Yeah, yeah.

   9. TFTim Ferriss4:18

      Okay.

4. 4:19 – 5:12

   Serge Gracovetsky and The Spinal Engine.

   1. TFTim Ferriss4:19

      What is this video?

   2. NINsima Inyang4:20

      Serge Gracovetsky is the guy who wrote The Spinal Engine, which is a book that I reference in that video. It's a video that he showed of a man that's moving through space with no arms and no legs. And when most people think about typical human locomotion, it's thought that the arms and legs are the driver's locomotion. You swing your arms, you swing your legs forward, you move forward through space. Well, this pretty much torso is rotating through space without arms and legs, and you can see the rotation, the con-

   3. TFTim Ferriss4:47

      And he's sort of, quote-unquote, "walking," right? I mean, he's, he's moving forward-

   4. NINsima Inyang4:51

      Yes

   5. TFTim Ferriss4:51

      ... in space.

   6. NINsima Inyang4:52

      Yes, yes. But you see that natural figure-eight rotation of the spine that's moving him through space.

   7. TFTim Ferriss4:58

      Mm-hmm.

   8. NINsima Inyang4:58

      So in that book, The Spinal Engine, and Serge's theory of locomotion is that the spine is the driver of movement and locomotion. The rotation of the spine helps swing the arms and swing the legs through space. And for efficient human movement, you want to maintain access to

5. 5:12 – 9:59

   How Nsima avoids the distinctive plane-bound movement of many bodybuilders.

   1. NINsima Inyang5:12

      that spinal engine. And what I was getting at at that video wasn't that we shouldn't train with barbells or we shouldn't train in a neutral spine, but with the focus of traditional lifting being in the sagittal plane, usually forward and backwards or within that one plane, we are always training the neutral spine and maintaining that neutral spine through everything we do. So when you're doing that all the time in the gym, and there's also a lack of breathing, which we'll probably get into later, but you train this system. When you want to potentially go and transfer it into something else, you might not have as, as much access to that spinal engine as you used to.

   2. TFTim Ferriss5:51

      Mm-hmm.

   3. NINsima Inyang5:51

      Over time, that can potentially degrade if you actually maybe you never really had that, and it gets worse by training in the gym. And the examples I gave in that video is examples from sports that you see this type of training A lot in. It's power lifting, bodybuilding, Olympic lifting.

   4. TFTim Ferriss6:09

      You're talking about the sagittal plane stuff.

   5. NINsima Inyang6:10

      The sagittal plane.

   6. TFTim Ferriss6:10

      Now, can you just help people visualize what that means?

   7. NINsima Inyang6:15

      Sagittal would be like, let's just say you're standing in a very narrow hallway with walls on either side, and you're bending forward, you can extend backwards. Divide your body in half front, like in half here from the nose, right?

   8. TFTim Ferriss6:28

      Okay, so you got a line going from your forehead down your nose.

   9. NINsima Inyang6:31

      Splitting your body in half.

   10. TFTim Ferriss6:32

       Good.

   11. NINsima Inyang6:32

       That is a sagittal plane.

   12. TFTim Ferriss6:33

       Got it.

   13. NINsima Inyang6:33

       Right? So when we think of a squat, when we think of a deadlift, when we think of ... A forward lunge is also still in the sagittal plane, even though it's a unilateral movement, right?

   14. TFTim Ferriss6:44

       Mm-hmm.

   15. NINsima Inyang6:45

       These are all done in the sagittal plane with a neutral spine, and these are most of the movements we think about doing. A pull-up, a pushup, right? The frontal plane divides the body in halves from front and back. So we would imagine from the head to the toe on the side of the body. That would be something like a Cossack squat.

   16. TFTim Ferriss7:02

       Yeah.

   17. NINsima Inyang7:02

       Lungeing to the side, a lateral lunge. Those would be the frontal plane. And the transverse plane of movement would divide the body in half from our torso, our legs down, torso up. So that would have this rotation of the spine.

   18. TFTim Ferriss7:15

       Mm-hmm.

   19. NINsima Inyang7:15

       Those would be those three planes, but then we can get into other ideas of rotation, which is the things you get into with rope, et cetera. But gym movements are primarily done when people are training in the sagittal plane with a neutral spine. There isn't much flexion or rotation of the spine. You're strengthening this neutral spine, which is good, but overdoing that can degrade the ways that you want to be able to move as a human being.

   20. TFTim Ferriss7:40

       And the way that can show up, I mean, this is very personal for me, and part of the reason it was very attention-grabbing is, as we've discussed earlier today, if people want to get a good laugh, you can watch me trying rope flow and, uh, throwing around a pink kettlebell in a giant sombrero.

   21. NINsima Inyang7:59

       I wish they made the pink kettlebell another color-

   22. TFTim Ferriss8:00

       [laughs]

   23. NINsima Inyang8:01

       ... 'cause I, I was like, "Man, like, this doesn't..." Yeah.

   24. TFTim Ferriss8:04

       [laughs] It was kind of perfect.

   25. NINsima Inyang8:07

       It was kind of perfect.

   26. TFTim Ferriss8:08

       [laughs] So if people want a good laugh, we'll link to that as well, our earlier movement practice. But the story that I shared with you is three years of chronic back pain.

   27. NINsima Inyang8:22

       Yeah.

   28. TFTim Ferriss8:23

       And pretty localized to low back. Who knows? I'm sure there's some referral happening, but by and large, lumbar, this sort of grand central station of, of musculature called the, the quadratus lumborum, the QL, and external obliques and all this stuff. I basically get locked and spasmed in the low back, and that can be triggered in any number of ways. Now, on top of that, when I watched this video, it made me think back to when I was much younger and actually ran cross-country.

   29. NINsima Inyang8:53

       Mm.

   30. TFTim Ferriss8:54

       And you have that contralateral movement, right? It's like if you walk, it's like, okay, your left shoulder moves forward as your sort of right leg and I guess probably hip move forward at the same time.
6. 9:59 – 11:30

   My tango struggles and coping with the "waist of a chicken."

   1. TFTim Ferriss9:59

      And you talked about also resurrecting or improving your own running, right? And just seeing the difference and not having the expectation that I'm gonna become a [laughs] competitive cross-country runner, but for a very, very long time, and this goes back to even like 2004, 2005 when I was in Argentina doing tango. Uh, trust me, there's a tie-in here. And a bunch of people would laugh at me, and they would be like, "You have cintura de pollo. Cintura de pollo," which, or, "Cinta de pollo," which would be like, "You have the, the waist of a chicken," which, like if you try to think of a chicken, doesn't rotate.

   2. NINsima Inyang10:37

      [laughs]

   3. TFTim Ferriss10:38

      Doesn't rotate. And in tango, they want you to dis- dissociate the upper-

   4. NINsima Inyang10:42

      Yeah

   5. TFTim Ferriss10:42

      ... and lower body, and I had a lot of trouble with that. So they were like, "You have the waist of a chicken." Now, I would like to overcome this waist of a chicken situation, and watched the video. One of the exercises you have in that video is rope flow, which I want you to talk about, but I'll, I'll give people just a teaser, which is, saw the video, I was like, "Logically, this makes a lot of sense to me," right? Biomechanically, it makes a lot of sense. It's addressing a deficit that I have, but it's a scary deficit because when I have tried to really embrace rotation before and the sheer forces involved, very often I either overdo it, even with very low dosing.

   6. NINsima Inyang11:22

      Yeah.

   7. TFTim Ferriss11:23

      And in some cases, like the back spasms, I'm out of commission for a week or two, like I really can't sleep. And so I've s- I've really stayed away from it.

7. 11:30 – 13:40

   Intro to rope flow and David Weck.

   1. TFTim Ferriss11:30

      But you showed this rope flow, and I was [laughs] actually visiting Jake Muse, who's been on this podcast. He's the CEO of Maui Nui Medicine. And we went to this outdoor gym in Hawaii that, that they'd put together for the team over there, and there was a rope. And I was like, "Huh, look at that."

   2. NINsima Inyang11:49

      Yeah.

   3. TFTim Ferriss11:49

      "Okay, let me try it." And I felt so good after training. I mean, training's a bit of an exaggeration. After [laughs] playing around with the rope. And I was like, okay, I want to pay attention to this, right? Because when I was really young, it's like, okay, let's do like some metabolic conditioning. Like if I'm not puking into a bucket, I didn't train properly or hard enough.

   4. NINsima Inyang12:09

      Yeah.

   5. TFTim Ferriss12:10

      But then I started training with people like Jerzy Gregorek, who we spoke about. Amazing world record holder in Olympic weightlifting, at least he was, masters, and other folks where you actually can feel better after the workout than you did beforehand.

   6. NINsima Inyang12:24

      Yeah.

   7. TFTim Ferriss12:24

      So what is this rope flow as an example, and how does it demonstrate or develop the kind of stuff that we're alluding to?

   8. NINsima Inyang12:34

      I'm really happy that David Weck, he's the guy who started, invented rope flow. He has-

   9. TFTim Ferriss12:40

      The progenitor

   10. NINsima Inyang12:40

       ... the progenitor of rope flow. [laughs]

   11. TFTim Ferriss12:42

       That's on air, David.

   12. NINsima Inyang12:43

       Go ahead and clip that, David. [laughs]

   13. TFTim Ferriss12:45

       He's gonna love that.

   14. NINsima Inyang12:47

       Um, he, he's the one who developed, popularized, got the moves going. I mean, uh, he, he came onto our show, and then he showed these videos back in, like, these 2006, 2005 style videos, right?

   15. TFTim Ferriss12:57

       Mm-hmm.

   16. NINsima Inyang12:58

       Him doing rope flow on, like, a roof in, I don't know, San Jose or something or San Diego.

   17. TFTim Ferriss13:02

       [laughs]

   18. NINsima Inyang13:03

       And he came and he showed it to us maybe, uh-

   19. TFTim Ferriss13:05

       On a roof. [laughs]

   20. NINsima Inyang13:06

       Yeah, yeah, yeah. I, I, I gotta-

   21. TFTim Ferriss13:07

       All right. I'll bookmark that for later. Yeah

   22. NINsima Inyang13:08

       ... I gotta send it to you. David's a character. He's, he's great, and I've learned so much from him, by the way. I, I love that guy. Continuing to learn from him, too. But back to rope flow. He came and showed it to us maybe four years ago, and when he mentioned it initially, you know, uh, I think sometimes when you have a certain amount of experience in training or whatever, you hear something new, and you're like, "Okay, trendy," or, "What, what's swinging a rope through space really gonna do for you?" But through having so many people and talking to and learning from so many people that have changed the way I move and have affected me positively,

8. 13:40 – 28:02

   Rope flow benefits, mechanics, and efficacy as an internal martial art.

   1. NINsima Inyang13:40

      um-

   2. TFTim Ferriss13:40

      Can I s- pause for one second?

   3. NINsima Inyang13:41

      Yeah, yeah, yeah.

   4. TFTim Ferriss13:41

      Don't lose your train of thought. Because you do a lot outside of the gym, or I should say, outside of the weight training gym-

   5. NINsima Inyang13:48

      Mm-hmm

   6. TFTim Ferriss13:48

      ... right? Like, very, very serious dedicated jujitsu practitioner-

   7. NINsima Inyang13:52

      Yeah, yeah

   8. TFTim Ferriss13:52

      ... which is not purely in [laughs] sagittal plane, right?

   9. NINsima Inyang13:56

      Yeah.

   10. TFTim Ferriss13:56

       There's a lot more going on.

   11. NINsima Inyang13:57

       Mm-hmm.

   12. TFTim Ferriss13:57

       Okay. So-

   13. NINsima Inyang13:58

       Jujitsu for me is, was really fun to start. We can talk about that later. But, like, that's, that's the sport I started doing because I realized that all the lifting I was doing had me feeling very stiff and unathletic. So I got into jujitsu about 9 or 10, almost 10 years back to try to see if I could combat the way my body was feeling, which had its own issues. But rope flow, when David told me about it initially, I was apprehensive. I got a rope. I started doing it, got frustrated, dropped it, kind of like the girl in the park that we met today.

   14. TFTim Ferriss14:29

       Yeah, yeah.

   15. NINsima Inyang14:29

       You get a rope. You do it for a little bit. You don't know what to do. You drop it.

   16. TFTim Ferriss14:31

       How did he sell it to you? Do you remember kind of what the pitch was?

   17. NINsima Inyang14:35

       He talked about all the benefits, and he showed it. He even, like, showed me some in the gym, him and his, his head coach, Chris Chamberlain. But it didn't necessarily stick because I didn't have kind of, like, a structure to it.

   18. TFTim Ferriss14:49

       Mm-hmm.

   19. NINsima Inyang14:49

       So w- what I ended up doing was I ended up just, like, looking at a bunch of people that I could see on YouTube. I went through some of the videos that David sent me, and I just tried to practice it a little bit each day. Frustration would set in, though, because the flow wasn't happening. You know, it's called a rope flow because I think people ask, "Are there sets, reps, et cetera?" No, you just go. You ro- you rotate. You move. You put the rope away. You go do what you do, right? It's not like a workout. It's a, it's play, right?

   20. TFTim Ferriss15:15

       Yeah, it's closer to, like, slacklining.

   21. NINsima Inyang15:16

       Exactly. It's play. It's a flow practice. But once things started clicking and I started seeing how it was, like, affecting my jujitsu, and in my jujitsu, y- it's inherently an asymmetrical practice, the martial art. You have a dominant side and a non-dominant side. So you'll tend to do things, whether it's sweeps, whether it's takedowns, et cetera.

   22. TFTim Ferriss15:37

       Guard pass.

   23. NINsima Inyang15:38

       Guard passing. You go that one direction. You, you grease that dominant groove, and your non-dominant side ends up being just this goofy mess, right? But I started realizing that-

   24. TFTim Ferriss15:48

       Oh, that's just your non-dominant side? [laughs]

   25. NINsima Inyang15:50

       Ooh.

   26. TFTim Ferriss15:51

       No, I'm kidding. I'm s- [laughs] I'm saying that about myself.

   27. NINsima Inyang15:53

       [laughs]

   28. TFTim Ferriss15:53

       I'm not gonna spar you. No, no.

   29. NINsima Inyang15:55

       No, but seriously. But, but what slowly started happening was I started noticing, like, a sweep that I, a scissor sweep I'd really do to my right side, I'm now, "Ooh, wow, that, that, that left side rotation felt pretty fa- powerful. Like, I don't usually drill that. What happened there?"

   30. TFTim Ferriss16:07

       Hmm.
9. 28:02 – 30:22

   Minimum effective dose rope flow.

   1. NINsima Inyang28:02

      feels better afterwards.

   2. TFTim Ferriss28:02

      Now, for people listening, and for me, oftentimes when I say for people listening, it's just 'cause I wanna ask the question for myself.

   3. NINsima Inyang28:09

      Yeah.

   4. TFTim Ferriss28:09

      [laughs] I am the type of person, I know myself well enough at this point, I am almost certainly not going to become the Muhammad Ali of rope flow, or the Fred Astaire of rope flow. It's just not gonna happen, right? What are like the bread and butter, minimum effective dose, maybe people can find this, you can point them to the, where they can find these things, but like, are there two or three movements where you're like, okay, if you're just gonna do five minutes a day or 10 minutes a day, maybe it's two times five, right?

   5. NINsima Inyang28:43

      Yeah.

   6. TFTim Ferriss28:43

      To like start your day and to end your day.

   7. NINsima Inyang28:46

      Yeah.

   8. TFTim Ferriss28:46

      What are like the bread and butter moves where it's like, if you only did this, there would be a lot of upside?

   9. NINsima Inyang28:52

      Yeah.

   10. TFTim Ferriss28:52

       What are those?

   11. NINsima Inyang28:53

       First off, I have a full foundations rope flow course that is free.

   12. TFTim Ferriss28:57

       Yeah.

   13. NINsima Inyang28:57

       It's like 50-plus videos of it. It's at school.com/thestrongerhuman.

   14. TFTim Ferriss29:01

       Okay.

   15. NINsima Inyang29:01

       It is free.

   16. TFTim Ferriss29:02

       Yeah.

   17. NINsima Inyang29:02

       Okay? Now, overhand, race and chase, underhand race and chase, propeller or dragon, which is what we did today.

   18. TFTim Ferriss29:10

       Yeah.

   19. NINsima Inyang29:11

       Right?

   20. TFTim Ferriss29:11

       Did I do race and chase or no?

   21. NINsima Inyang29:12

       You did, yeah. That's two.

   22. TFTim Ferriss29:13

       Okay.

   23. NINsima Inyang29:13

       You did the overhand race and chase. You did the underhand race and chase.

   24. TFTim Ferriss29:16

       Race and chase is walking while you're doing it?

   25. NINsima Inyang29:17

       That's... It's not walking, you just... You can just stand there.

   26. TFTim Ferriss29:19

       I see.

   27. NINsima Inyang29:19

       But you added walking into it.

   28. TFTim Ferriss29:20

       Yeah, yeah, yeah.

   29. NINsima Inyang29:20

       You added a gait pattern into it, right?

   30. TFTim Ferriss29:22

       Yeah.
10. 30:22 – 32:20

    Rope flow equipment and costs.

    1. TFTim Ferriss30:22

       How much do ropes cost, for people listening? 'Cause I d- haven't even asked that. I should have asked that.

    2. NINsima Inyang30:26

       Yeah.

    3. TFTim Ferriss30:27

       How, like, to get something you can use for this-

    4. NINsima Inyang30:29

       Uh-huh

    5. TFTim Ferriss30:29

       ... 'cause I do find a little bit of heft to be helpful, right?

    6. NINsima Inyang30:32

       Yeah.

    7. TFTim Ferriss30:32

       We started with a very lightweight, light rope, which was almost like a lariat, like a lasso. I mean, it was, it was very small in diameter. How much does it cost to get the [laughs] the Magna XL?

    8. NINsima Inyang30:45

       The Magnum XL?

    9. TFTim Ferriss30:46

       Yeah, yeah, yeah, yeah, exactly.

    10. NINsima Inyang30:47

        It's not Magnum.

    11. TFTim Ferriss30:47

        How much does one of those cost?

    12. NINsima Inyang30:49

        I think the Magma XL is like-

    13. TFTim Ferriss30:51

        Oh, it's Magma. [laughs]

    14. NINsima Inyang30:52

        Magma, not Magnum. No, it's Magma. Your mind went to Magnum.

    15. TFTim Ferriss30:55

        No, I know, I know, I know.

    16. NINsima Inyang30:56

        But [laughs] it's Magma.

    17. TFTim Ferriss30:58

        It's like, yeah, it's-

    18. NINsima Inyang30:58

        It's red, Magma

    19. TFTim Ferriss30:59

        ... some, some people can't be saved. [laughs]

    20. NINsima Inyang31:01

        [laughs]

    21. TFTim Ferriss31:02

        I got it, Magma. Okay, God, I f-

    22. NINsima Inyang31:04

        Yeah

    23. TFTim Ferriss31:04

        ... screwed that up twice. Okay. Magma XL.

    24. NINsima Inyang31:08

        The, and this probably, we were kind of bouncing around, it's probably, probably, the rope itself probably weighs, like, two pounds, two, three pounds.

    25. TFTim Ferriss31:14

        Yeah.

    26. NINsima Inyang31:15

        Maybe, maybe, maybe less.

    27. TFTim Ferriss31:16

        Yeah, yeah, like, yeah.

    28. NINsima Inyang31:17

        All right.

    29. TFTim Ferriss31:17

        And how much does that cost?

    30. NINsima Inyang31:19

        That one's, like, $80, I think.
11. 32:20 – 35:37

    Bill Maeda and movement as daily practice.

    1. NINsima Inyang32:20

       gonna feel better, right?

    2. TFTim Ferriss32:21

       Yeah.

    3. NINsima Inyang32:21

       One thing I want to stress is this. I got this from, you know who Bill Maeda is out of Hawaii?

    4. TFTim Ferriss32:26

       I have seen his videos.

    5. NINsima Inyang32:27

       You've seen his videos? Yeah. Bill's the man, man. I love Bill. And we had him on our show a few years back. People probably been saying this forever, but it, when he told me and when he started speaking this way, it really resonated with me, where he calls his workout each day, he calls it a practice.

    6. TFTim Ferriss32:42

       Yeah.

    7. NINsima Inyang32:43

       It's his, it's his practice.

    8. TFTim Ferriss32:44

       For people who don't know who this is, how would you describe Bill?

    9. NINsima Inyang32:49

       He's a lifting samurai.

    10. TFTim Ferriss32:50

        Yeah.

    11. NINsima Inyang32:51

        That's how I would personally describe him.

    12. TFTim Ferriss32:52

        How old is Bill at this point?

    13. NINsima Inyang32:53

        55 or 56.

    14. TFTim Ferriss32:54

        And that guy is-

    15. NINsima Inyang32:55

        I think he'll be 56 this year

    16. TFTim Ferriss32:55

        ... unbelievably shredded-

    17. NINsima Inyang32:58

        Shredded

    18. TFTim Ferriss32:58

        ... and strong.

    19. NINsima Inyang32:59

        Strong, shredded. Bill has a level of also curiosity that I admire, because Bill has had so much fitness experience through the years. He's done so much. He's had a lot of positive and negative experiences. Like, it, but he's also someone that, as much as he knows, he's continuously open to learning more and refining his knowledge and what he teaches his clients, the people he works with. And that's one thing I really admire about him, because he's 50-something years old. He looks amazing. He, he, he, he does well, but, like, he's also a sponge, and that's-

    20. TFTim Ferriss33:31

        Mm-hmm

    21. NINsima Inyang33:31

        ... something that ideally I hope when I'm 55 or 56, I want to remain a sponge. [laughs]

    22. TFTim Ferriss33:35

        Yeah, yeah, yeah.

    23. NINsima Inyang33:36

        I don't want to lose that. But he calls his movement, his workouts, a practice-

    24. TFTim Ferriss33:41

        Practice, yeah

    25. NINsima Inyang33:41

        ... because he changes it up each day. He does, like, five, 10, 15 minutes of movement, and that's his daily practice. And that's kind of the way I look at my movement practice. Like, when I go into a gym, in my notes app, I have just certain things that I might be doing during that day, or I'll know what I did last week, so I'll be like, "Okay, let's maybe add this in or do something else." But I keep things around so that I get a general daily minimum amount of movement in, no matter what.

    26. TFTim Ferriss34:08

        Mm-hmm.

    27. NINsima Inyang34:09

        So I have, like, certain flow movement that I'll get in. I have a club by my desk. I have a sandbag by my workstation. I have a sandbag in my garage. I have rings in my kitchen. I have things spent throughout the house-

    28. TFTim Ferriss34:20

        Mm

    29. NINsima Inyang34:20

        ... and throughout my space so that when I go by them, I'm encouraged to lift them. I'm encouraged to lift the bag. I'm encouraged to swing the rope.

    30. TFTim Ferriss34:26

        Yeah.
12. 35:37 – 42:10

    How my three years of chronic pain and movement limitations might have been solved by breathing properly.

    1. TFTim Ferriss35:37

       of movements. Well, let me bring this back to me. [laughs] I've been watching Conan O'Brien Must Go. If people haven't seen that travel show, you should watch it, 'cause that's basically Conan's move, so I'll copy Conan here. We were talking about this back issue that's been plaguing me-

    2. NINsima Inyang35:52

       Mm-hmm

    3. TFTim Ferriss35:52

       ... and how I am actually back to a point now as of just a few days ago, where I'm loading more in terms of, let's just say, back squat, which is, like, a, a very open question as to whether to include it or not, and other things. Making a lot of progress ever since really surgically trying to focus on glute exercises, which seem self-evident, but I could give people a long list of stories about why that's been a challenge over the last three years. But- have, have made progress and want to get back to, let's just say, doing, you know, five rounds of heavy work on Ty pads.

    4. NINsima Inyang36:35

       Mm-hmm.

    5. TFTim Ferriss36:35

       Right? And who knows, maybe even doing some jujitsu, although I have a lot of PTSD from [laughs] all of my joint injuries.

    6. NINsima Inyang36:42

       Damn.

    7. TFTim Ferriss36:43

       So-

    8. NINsima Inyang36:43

       Fair

    9. TFTim Ferriss36:44

       ... what are some of the things you would potentially suggest, like if you were getting me started with programming, and I'm sure you'd have to do an assessment and so on, but it's like we... There are some of the things we talked about over lunch. We don't have to talk about these, but like sandbag box squat. Recognizing that I'm very apprehensive about the low back-

    10. NINsima Inyang37:04

        Mm-hmm

    11. TFTim Ferriss37:04

        ... because if, if I have to sit, for instance, on like a hardwood bench for 30 minutes and I don't have any padding, like my back could be seized up for a week-

    12. NINsima Inyang37:12

        Yeah

    13. TFTim Ferriss37:12

        ... which means basically no sleep, right?

    14. NINsima Inyang37:14

        Yeah.

    15. TFTim Ferriss37:14

        So I'm scared of having that experience, and I recognize that if I don't load and work on my body, not just the low back in isolation, it's never gonna be fixed.

    16. NINsima Inyang37:25

        Mm-hmm.

    17. TFTim Ferriss37:26

        Right? Or improve.

    18. NINsima Inyang37:27

        Yeah.

    19. TFTim Ferriss37:27

        So how would you think about training with respect to this?

    20. NINsima Inyang37:33

        I'd have to rewind it, and we talked a little bit about this earlier, but I'd have to rewind things back to first off the way someone breathes through the way that they move-

    21. TFTim Ferriss37:41

        Yep

    22. NINsima Inyang37:41

        ... daily, every single day.

    23. TFTim Ferriss37:43

        Yep.

    24. NINsima Inyang37:43

        Because when you injure something initially, you injure a lower back, which has happened to me many a time in the past, when something happens that aggravates the area-

    25. TFTim Ferriss37:54

        Mm-hmm

    26. NINsima Inyang37:54

        ... you tend to hold your breath.

    27. TFTim Ferriss37:56

        Yep.

    28. NINsima Inyang37:57

        So when you bend to grab something, you'll [inhales] and then when you feel safe enough, you'll exhale and start breathing again. Some people do this without even realizing. They'll go down to tie their shoes, and they have breath holds without realizing they have breath holds. It's now, it's just an ingrained movement pattern.

    29. TFTim Ferriss38:15

        Yeah.

    30. NINsima Inyang38:15

        That they bend, hold their breath, come up, boom. They get out of the car. They're holding their breath, right? Many people have instances through their day that the breath is being held, and the problem with that, the reason why that's a really big issue, is because when you hold your breath, your tissues will kind of seize up to keep everything in place.
13. 42:10 – 46:02

    Lower body training: unilateral before bilateral, sandbags vs. barbells.

    1. TFTim Ferriss42:10

       So assuming I'm working on this-

    2. NINsima Inyang42:13

       Yes

    3. TFTim Ferriss42:13

       ... I'm working on the breathing. Tim, breathe.

    4. NINsima Inyang42:16

       Mm-hmm.

    5. TFTim Ferriss42:16

       All right. My garage is a gym. I may not have all the requisite tools at the moment. It's got all the basics. What are, whether it is me or others, but what are some, what are some of the non-negotiable exercises that you might prescribe for someone in, in my position where it's like, okay, I remember back in the day, I liked to consider myself pretty athletic.

    6. NINsima Inyang42:45

       Mm-hmm.

    7. TFTim Ferriss42:46

       My enthusiasm outstrips my structural integrity on some regular, uh, occasions, and, uh, I would like to train for the long game, but also, like, I would like to be very strong.

    8. NINsima Inyang43:00

       Yeah.

    9. TFTim Ferriss43:00

       I would like to be, for me, right, for me, I would like to be very strong. I still know I can develop that, like, capacity, right?

    10. NINsima Inyang43:08

        Yeah.

    11. TFTim Ferriss43:08

        It's just a matter of strengthening or catering to the low back so that I'm not terrified every time I set foot in the gym of having some spasm that costs me two weeks of sleep, right?

    12. NINsima Inyang43:22

        Mm-hmm.

    13. TFTim Ferriss43:22

        Let me ask you a question. So back squat or no back squat?

    14. NINsima Inyang43:26

        For you?

    15. TFTim Ferriss43:27

        Yeah. Or-

    16. NINsima Inyang43:28

        Depends on the type of back squat we're talking.

    17. TFTim Ferriss43:30

        All right. Because, like, we had box squats come up, and I had some questions and concerns around that. We've talked about sandbags. Like, how would you think about lower body, I mean, I guess could be full body, but, like, lower body loading for someone like me?

    18. NINsima Inyang43:47

        I would want you to focus a little bit more on unilateral before we do more bilateral-

    19. TFTim Ferriss43:52

        Yeah

    20. NINsima Inyang43:52

        ... axial spine back squat loading.

    21. TFTim Ferriss43:54

        Yeah.

    22. NINsima Inyang43:54

        So something like different forms of lunges. The ATG split squat is a really good money movement. Have you ever, do you know what the ATG split squat is?

    23. TFTim Ferriss44:02

        I do not know what that is.

    24. NINsima Inyang44:03

        ATG split squat is something popularized by Ben Patrick. Deep knee flexion of the front knee. The back foot has a large amount of hip extension.

    25. TFTim Ferriss44:12

        Yeah.

    26. NINsima Inyang44:12

        So you're getting hip extension of the back leg, deep knee flexion of the front leg, so you're building a level of strength through long ranges of motion with that movement.

    27. TFTim Ferriss44:21

        Yeah.

    28. NINsima Inyang44:21

        So those ATG split squats, different types of lunges, I would have you focus on that instead of the traditional axial loaded back squat for a while.

    29. TFTim Ferriss44:31

        Yep.

    30. NINsima Inyang44:31

        I'd also say that, not that bilateral squatting's bad, but if you do, maybe you start learning how to do that with a sandbag. So use a kettlebell or a sandbag with that. First thing, you need to learn how to lift a sandbag because when you lift a sandbag, the load is in front of you. Your spine is gonna be in a fairly neutral position, but you're gonna have a little bit, a little bit more of slight maybe flexion in that spine, and you're going to learn how to breathe against that load while squatting down with it in front of you, right? So that could be a 50, 100 pound sandbag. You'll probably start there, and you'll probably move forward with that over time. But the thing is, is you're not directly loading that spine right now as you're doing. You're not causing all of that compression.
14. 46:02 – 52:42

    Box squats and safety: managing compression sensitivity and range of motion.

    1. NINsima Inyang46:02

       manner.

    2. TFTim Ferriss46:02

       Right. And is the reason for that, just because this might help other people, so I injured myself three years ago doing a workout-

    3. NINsima Inyang46:13

       Mm-hmm

    4. TFTim Ferriss46:13

       ... that did not feel like an injury at the time, right? It was back squatting, but I was, I was basically going, like, ass to heels, and I suspect in retrospect that I was doing, like, a little butt wink.

    5. NINsima Inyang46:25

       Yeah.

    6. TFTim Ferriss46:25

       Right? Where I was starting to, uh, to make it simple, just kind of, like, round the lower back in the bottom ranges.

    7. NINsima Inyang46:33

       Yeah.

    8. TFTim Ferriss46:33

       And I think it was that kind of bending of the paperclip that caused, like, that, that initial acute problem.

    9. NINsima Inyang46:41

       But that was a real squat, bro.

    10. TFTim Ferriss46:42

        Yeah, yeah, yeah. [laughs]

    11. NINsima Inyang46:42

        That's how you're supposed to... That's a real squat, bro. Like-

    12. TFTim Ferriss46:44

        So, so-

    13. NINsima Inyang46:45

        You don't squat ass to grass, it's not a squat.

    14. TFTim Ferriss46:47

        So the box would, let's just say, would it be just above parallel, something like that?

    15. NINsima Inyang46:53

        It'd be above parallel or right at 90 degrees.

    16. TFTim Ferriss46:55

        Yeah.

    17. NINsima Inyang46:55

        Right at 90 degrees.

    18. TFTim Ferriss46:56

        Basically helps to mitigate the risk of that.

    19. NINsima Inyang46:59

        Yes.

    20. TFTim Ferriss47:00

        Right?

    21. NINsima Inyang47:00

        Yeah.

    22. TFTim Ferriss47:01

        Would you do something similar with the sandbag, or would you do that from the floor? Like, what does the range of motion look like?

    23. NINsima Inyang47:06

        You could squat down to a box, or you could squat all the way down with a light load if you feel comfortable.

    24. TFTim Ferriss47:11

        Yeah.

    25. NINsima Inyang47:11

        Right? I would suggest that for your situation, you inch that down over time.

    26. TFTim Ferriss47:16

        Yeah.

    27. NINsima Inyang47:16

        So maybe, like, what you could do is if you have multiple sandbags, you could squat down to the other sandbag, or you could squat down to a box, right?

    28. TFTim Ferriss47:22

        Yeah.

    29. NINsima Inyang47:22

        And then over time, lower that height where you feel comfortable. Just make sure as you're squatting down, when you hit depth, you're maintaining tension.

    30. TFTim Ferriss47:29

        Yeah.
15. 52:42 – 59:43

    Set rep programming for non-elite powerlifters.

    1. TFTim Ferriss52:42

       All right. So let's say I'm working on that. Let's say I decide box squat, gonna give that a go. Maybe I have a, like a s- like a safety squat yoke or something.

    2. NINsima Inyang52:53

       Mm-hmm.

    3. TFTim Ferriss52:54

       Sandbag, all right. Probably do some isolateral stuff, so ATG split squat. For somebody who's listening, let's say maybe they're in a similar boat, or maybe their back is fine but they want to get stronger using these movements. What type of set rep programming do you give to someone who's not an elite powerlifter?

    4. NINsima Inyang53:16

       There's no need to do anything under five or six reps-

    5. TFTim Ferriss53:23

       Mm-hmm

    6. NINsima Inyang53:23

       ... uh, if that's the case. You don't have to do that because over time, as you work with sets of five, six, eights, tens, right, over time you'll naturally be able to get stronger in those rep schemes with those loads.

    7. TFTim Ferriss53:36

       Yeah.

    8. NINsima Inyang53:36

       And I'm not saying that heavy lifting isn't good. I, I do things that are three, four, five reps when I'm working with heavy loads. I still do that. But the problem that happens with a lot of people when they get into a program that's focused on the load and the heaviness of the load, they start doing things they shouldn't do to lift that load.

    9. TFTim Ferriss53:54

       Yeah.

    10. NINsima Inyang53:54

        So if we're trying to focus on maintaining our breath, there's gonna come a point where you're working with a load that you're gonna find you won't be able to breathe well. You won't be able to inhale and exhale at the phases of the lift that you should be. But you are als- also, you manage to lift it and you're like, "Okay, I'm strong enough for this," then you'll, so you'll add on more.

    11. TFTim Ferriss54:09

        Mm-hmm.

    12. NINsima Inyang54:09

        And then you'll get to a place where you're holding your breath, and then you'll get to the place where all the times that anything's really happened for me-

    13. TFTim Ferriss54:15

        Mm-hmm

    14. NINsima Inyang54:16

        ... has been when I was creating a little bit too much tension. I was holding my breath and boop, something happens.

    15. TFTim Ferriss54:21

        Yeah, yeah.

    16. NINsima Inyang54:21

        Right? Not when I was breathing with it. So that's why I don't necessarily, if you're not someone who's powerlifting, and if you're in the gym, you're just wanting to lift and get stronger-

    17. TFTim Ferriss54:29

        Yeah

    18. NINsima Inyang54:29

        ... I don't want you to focus on the weight on the bar.

    19. TFTim Ferriss54:32

        Yeah. I'm not-

    20. NINsima Inyang54:32

        I want you to focus on the quality of the movement.

    21. TFTim Ferriss54:34

        Yeah. I'm by myself in my garage, so I definitely-

    22. NINsima Inyang54:36

        Yeah

    23. TFTim Ferriss54:36

        ... have no one to impress. So what would you suggest then? Would it be two, three sets of blank with, like, X number of minutes in between? Because, like, we were chatting a little bit, and this is nothing obviously compared to what you do, but when I was my strongest, like back in the day-

    24. NINsima Inyang54:52

        Mm-hmm

    25. TFTim Ferriss54:52

        ... which was, like, probably '96 when I was in China of all places-

    26. NINsima Inyang54:56

        Yeah

    27. TFTim Ferriss54:56

        ... I was doing sets of, let's just call it 6 to 10-

    28. NINsima Inyang55:02

        Yeah

    29. TFTim Ferriss55:02

        ... but closer to 6 in pretty much all movements-

    30. NINsima Inyang55:05

        Mm-hmm
16. 59:43 – 1:04:16

    Eschew the monotonous. Embrace the exercise that inspires you.

    1. TFTim Ferriss59:43

       stand in for the audience here.

    2. NINsima Inyang59:44

       Yeah.

    3. TFTim Ferriss59:44

       Do you think you could have gotten away with that earlier in your training, right? Have you laid such an incredible foundation of strict, maybe monotonous training that now, I mean, you're like, "Okay, like, this body's not really going anywhere [laughs] , so if I wanna do some Sudoku in between my [laughs] overhead-

    4. NINsima Inyang1:00:04

       Sudoku

    5. TFTim Ferriss1:00:04

       ... presses and do some rope flow over here, maybe a little pantomiming in between this set and that set," that you can, that you can get away with it in a way that might not serve a beginner or intermediate? Or is that, am I off base there?

    6. NINsima Inyang1:00:20

       So the reason, let me just mention the reason why I do rope flow in between. It's not because it's part of a workout, it's because it helps me feel better.

    7. TFTim Ferriss1:00:26

       Yeah.

    8. NINsima Inyang1:00:26

       When I put so much compression on myself, there's a level of, like, for me, there's a level of Stiffness-

    9. TFTim Ferriss1:00:34

       Yeah

    10. NINsima Inyang1:00:34

        ... that I feel from that set.

    11. TFTim Ferriss1:00:36

        Mm-hmm.

    12. NINsima Inyang1:00:37

        The reason why I do the rope flow is to help me kind of undo that stiffness before my next set.

    13. TFTim Ferriss1:00:41

        Okay.

    14. NINsima Inyang1:00:41

        That's the reason why I do it.

    15. TFTim Ferriss1:00:42

        Got it.

    16. NINsima Inyang1:00:42

        I don't do it because it's, like, a super efficient part of the workout, but I do it because it helps me feel better for the next set I'm about to do.

    17. TFTim Ferriss1:00:48

        Yeah. Okay.

    18. NINsima Inyang1:00:48

        When, and other people notice this too, but when you do a lot of compressive things back to back, you start to kind of feel this lower back tension and stiffness-

    19. TFTim Ferriss1:00:55

        Mm-hmm

    20. NINsima Inyang1:00:55

        ... and this overall stiffness that you're creating for the workout.

    21. TFTim Ferriss1:00:59

        Yeah.

    22. NINsima Inyang1:00:59

        The stiffness isn't necessarily a bad thing if you have something, especially, like, you don't have to do rope flow in between sets, too. You can do that post-workout or later. That will be something that really will help you feel better. But the thing is, is like when you only do that, you then walk around with that stiffness that you've created, and you have nothing to undo it. This is one of the reasons why a lot of people will work out, then after their workout they'll do dead hangs.

    23. TFTim Ferriss1:01:22

        Yeah.

    24. NINsima Inyang1:01:22

        Because they feel like, "Oh, I'm getting this decompression in my spine from everything," and that can feel better, but the thing is, is like you can get that same decompression from the rope. You could get the same type of decompression from swimming. Swimming does the same thing.

    25. TFTim Ferriss1:01:34

        Mm-hmm.

    26. NINsima Inyang1:01:35

        But the reason why I was saying all this is like have a structure to what you do, but allow yourself to kind of add things-

    27. TFTim Ferriss1:01:44

        Mm

    28. NINsima Inyang1:01:44

        ... to it or subtract things to it when you want, 'cause there's no ... The only thing that's gonna help you get bigger and stronger-

    29. TFTim Ferriss1:01:50

        Yeah

    30. NINsima Inyang1:01:51

        ... is progressive overload over a long period of time.
17. 1:04:16 – 1:06:46

    Caution: don't train your way into adopting a sub-optimal gait.

    1. NINsima Inyang1:04:16

       I want to mention, don't lose your train of thought, but I think-

    2. TFTim Ferriss1:04:18

       Yeah

    3. NINsima Inyang1:04:18

       ... that's what he's mentioning there in terms of relation to gait. It's, it's a very smart way to try to think about some of your training because when a lot of people think about the squat, when a lot of people get their feet set-

    4. TFTim Ferriss1:04:32

       Yeah

    5. NINsima Inyang1:04:32

       ... they usually have their feet out at an angle.

    6. TFTim Ferriss1:04:35

       Slightly pointed out toes.

    7. NINsima Inyang1:04:36

       Slightly pointed out, right? You're creating this force upward, right, with that barbell, so you're learning how to have force coming from the ground through, but you're just going straight up and down. Now, the thing to think about, and the reason why I mention this, is when you do watch a lot of people that develop those capacities and what not, a lot of them walk through space, it's almost like they're walking in a squat position with their feet.

    8. TFTim Ferriss1:04:59

       Yeah, yeah, yeah.

    9. NINsima Inyang1:04:59

       They're walking with their feet out like this.

    10. TFTim Ferriss1:05:01

        Yeah, they got a Charlie Chaplin-esque.

    11. NINsima Inyang1:05:04

        The thing is, is like you'll see some pro NBA players walking like this. You see a lot of that. I'm not gonna necessarily say that that's bad, but what I'm gonna say is over time, I used to kind of walk like that, but as I started thinking about what my feet were doing during everything I was doing and I started thinking about doing certain exercises that would potentially improve my gait, over time, now my feet face forward when I walk, and I'm not intentionally doing this. It's just my, my directionality through space is now forward. I'm not fighting myself trying to navigate forward with feet that are outwards. That's not efficient.

    12. TFTim Ferriss1:05:39

        Yeah, yeah.

    13. NINsima Inyang1:05:39

        I'm not saying everybody needs to walk with their toes forward, but I'm saying when you start thinking about ways to adjust your, your gait with your movement, so this could be the bilateral movements like the ATG split squat, right?

    14. TFTim Ferriss1:05:50

        Mm-hmm.

    15. NINsima Inyang1:05:51

        That could be using a sled. I think sleds are super powerful, and the unfortunate thing is, like, not everyone has access to a sled. But that is literal forward and backward force production.

    16. TFTim Ferriss1:06:02

        Mm-hmm.

    17. NINsima Inyang1:06:02

        When you're pushing a sled, there's this force that you're learning how to push forward, but you need to have your feet moving you forward, too. So you're learning over time how to, how to push a weight forward through space.

    18. TFTim Ferriss1:06:13

        Yeah.

    19. NINsima Inyang1:06:13

        I think they're super powerful, not just for developing structural strength, but also improving one's gait over time. The way you walk will change.

    20. TFTim Ferriss1:06:21

        Mm-hmm.

    21. NINsima Inyang1:06:21

        And the rope will help with that, too, but that's, that's something to think about. Like-

    22. TFTim Ferriss1:06:25

        Mm-hmm

    23. NINsima Inyang1:06:25

        ... I don't think most people should be walking with their feet duck, ducked out, and I used to walk like that because sumo deadlifting, the feet are here. I'm producing force from a foot position like this.

    24. TFTim Ferriss1:06:36

        Yeah.

    25. NINsima Inyang1:06:36

        Squatting, I'm producing force from a put, foot position like this. Now, when I go and do other things, that's the way I move through space-

    26. TFTim Ferriss1:06:43

        Yeah

    27. NINsima Inyang1:06:43

        ... and that's not efficient.

    28. TFTim Ferriss1:06:44

        [laughs]

18. 1:06:46 – 1:15:41

    Sumo deadlifting technique, Colton Engelbrecht, and Nsima's meaty hands.

    1. TFTim Ferriss1:06:46

       So just because I'm, I'm curious and- At least long ago, found a lot of dividends from doing sumo deadlifts.

    2. NINsima Inyang1:06:53

       Yeah. They're not bad, by the way.

    3. TFTim Ferriss1:06:55

       Recommendations for sumo deadlifts. Any thoughts on common mistakes, tips that you've sort of, uh, principles that you've refined over time-

    4. NINsima Inyang1:07:09

       Mm-hmm

    5. TFTim Ferriss1:07:09

       ... where you're like, "Okay, here's some of my pre-flight checklist that might be helpful to people"?

    6. NINsima Inyang1:07:14

       Yeah.

    7. TFTim Ferriss1:07:15

       And could you just describe... Well, so it's called sumo deadlift, right? Because [inhales] it's a deadlift. You're pulling a, a barbell loaded with plates off the ground, but your legs are wide, right? Your hands are in between your legs going down to grab the barbell.

    8. NINsima Inyang1:07:27

       Mm-hmm.

    9. TFTim Ferriss1:07:27

       So, you look like a yokozuna, like squatting down and getting ready to do the whole sumo thing.

    10. NINsima Inyang1:07:31

        Yeah.

    11. TFTim Ferriss1:07:31

        Hence, the name. What recommendations might you have for people who are hoping to improve their sumo deadlift?

    12. NINsima Inyang1:07:38

        There's this funny thing within the powerlifting community where the powerlifters are like, they look at the sumo deadlift and they say, "That's not a real deadlift."

    13. TFTim Ferriss1:07:45

        Yeah. Right.

    14. NINsima Inyang1:07:45

        "That's not a conventional deadlift."

    15. TFTim Ferriss1:07:47

        Conventional deadlift would be, like, knees inside the arms.

    16. NINsima Inyang1:07:50

        Yeah.

    17. TFTim Ferriss1:07:50

        Right?

    18. NINsima Inyang1:07:51

        Yeah, yeah, yeah, yeah. It's, it's just so funny to me. We had, uh, Colton Engelbrecht on our s- an aside, Colton Engelbrecht, he has the highest total ever in powerlifting of around, I'm gonna butcher this, but I think it's, like, 2650-

    19. TFTim Ferriss1:08:03

        [laughs]

    20. NINsima Inyang1:08:05

        ... at, I think he was 275 when he did this, so he wasn't even, like, at the heaviest weight class. He was 275. At 22 years old. He's been powerlifting for three years. Highest total ever. 470 kilograms, 260-kilogram bench, 470-kilogram deadlift on an eight or nine day. That's, so he squatted and deadlifted 1,036 pounds in the same meet.

    21. TFTim Ferriss1:08:26

        Jesus. [laughs] At 22.

    22. NINsima Inyang1:08:27

        At the ripe old age of 22 years old. So-

    23. TFTim Ferriss1:08:30

        Good Lord

    24. NINsima Inyang1:08:31

        ... the reason why I'm mentioning Colton-

    25. TFTim Ferriss1:08:32

        This is yet another reason you never start street fights people [laughs] like-

    26. NINsima Inyang1:08:35

        Yo, yo, yo

    27. TFTim Ferriss1:08:35

        ... you know? I mean, I doubt you'd pick on this guy, but, like-

    28. NINsima Inyang1:08:38

        People are getting s-

    29. TFTim Ferriss1:08:38

        You just never know

    30. NINsima Inyang1:08:39

        ... so much stronger, so much younger, it's insane. But the reason why I'm mentioning Colton is 'cause Colton does the sumo deadlift, right?
19. 1:15:41 – 1:19:30

    Ed Coan: the greatest powerlifter and his anatomical advantages.

    1. NINsima Inyang1:15:41

       Interestingly enough, you notice, like, in Ed Coan, his feet were closer together in his sumo deadlift.

    2. TFTim Ferriss1:15:46

       Yeah.

    3. NINsima Inyang1:15:46

       And he was a, a crazy sumo deadlifter, but that's where he found he was able to create the most force.

    4. TFTim Ferriss1:15:50

       What was his crazy record-setting deadlift? Some insane number. What was it, like-

    5. NINsima Inyang1:15:57

       I can't say

    6. TFTim Ferriss1:15:57

       ... nine, 970-

    7. NINsima Inyang1:15:58

       Yeah, it's a-

    8. TFTim Ferriss1:15:58

       ... at 220 or something.

    9. NINsima Inyang1:15:59

       We have to put it on the screen. Ed-

    10. TFTim Ferriss1:16:00

        He-

    11. NINsima Inyang1:16:00

        Ed Coan's had a lot of records over the years.

    12. TFTim Ferriss1:16:02

        Yeah, he's had a lot of records.

    13. NINsima Inyang1:16:03

        Yeah.

    14. TFTim Ferriss1:16:03

        Yeah, I remember getting this book. Like, I'm blanking on the author's name, but it was like Ed Coan: The Man, The Myth, The Method, which was a great book, and there was a photo. You wanna talk about people who are well-built for their sport. Like, you look at Michael Phelps. You're like, "Okay, I could swim my whole life. Like, my body doesn't look like that guy." Like, his ankles are funny, and like, he, he's just perfectly built for the sport, right?

    15. NINsima Inyang1:16:23

        Yeah.

    16. TFTim Ferriss1:16:24

        And there was a photo, I don't know if it was Wilt Chamberlain or some NBA player who's like 10 foot 10, right? And he's next to Ed Coan, who's not 10 foot 10. He's, like, 5 foot 5. And they put their hands together, and they were the same size. And I was like, "Man, oh, man, you could not design from scratch a better body for this exact lift."

    17. NINsima Inyang1:16:45

        Have you ever met Ed Coan?

    18. TFTim Ferriss1:16:47

        I don't think I have met Ed. We've had a virtual con- We've had conversations before.

    19. NINsima Inyang1:16:52

        Yeah.

    20. TFTim Ferriss1:16:53

        But no, I don't think I've met him in person, actually.

    21. NINsima Inyang1:16:55

        Okay. Ed is a literal mutant to this day. The last time I, I, I saw him in person was a few years ago at

    22. TFTim Ferriss1:17:03

        I mean, is it fair to say, I mean, one of the greatest powerlifters, if not the greatest of all time?

    23. NINsima Inyang1:17:07

        Still the greatest powerlifter of all time.

    24. TFTim Ferriss1:17:08

        Yeah.

    25. NINsima Inyang1:17:08

        I, I would say he's still the greatest powerlifter of all time. I think he, he popularized the sport so much. He got so many people into powerlifting. He inspired so many of the greatest minds in powerlifting to this day that I don't think no matter what anybody else does in powerlifting, I think Ed Coan is probably still the greatest.

    26. TFTim Ferriss1:17:22

        Right.

    27. NINsima Inyang1:17:23

        And then from there it's like, "Well, who has the highest total in that?" Like-

    28. TFTim Ferriss1:17:25

        Yeah, yeah, yeah

    29. NINsima Inyang1:17:26

        ... you know what I mean?

    30. TFTim Ferriss1:17:27

        Right.
20. 1:19:30 – 1:21:11

    Staggered stance deadlifts

    1. NINsima Inyang1:19:30

       Let me add this in, 'cause I think this is something that can maybe give some people something to explore-

    2. TFTim Ferriss1:19:36

       Yeah

    3. NINsima Inyang1:19:36

       ... when it comes to their deadlift movement. When, when it comes to deadlifting, the things that we think about is like the conventional deadlift, the sumo deadlift. Well, you could also attempt doing like a staggered stance deadlift. So a staggered stance deadlift would mean there's one foot ahead, one foot behind. The foot behind has the heel elevated slightly.

    4. TFTim Ferriss1:19:56

       A kickstand.

    5. NINsima Inyang1:19:57

       Like a kickstand, exactly.

    6. TFTim Ferriss1:19:58

       Yeah.

    7. NINsima Inyang1:19:58

       Kickstand. It could be called kickstand, staggered stance deadlift. Deadlifting that way. You could use either a straight bar or you could use a trap bar. The concepts still hold true, but the reason why I have enjoyed progressing that staggered stance deadlift, and I use a trap bar when I do that, is just because, for me, it feels as if it relates to gait a little bit better than the standard deadlifts do.

    8. TFTim Ferriss1:20:21

       Mm-hmm.

    9. NINsima Inyang1:20:21

       Doesn't mean you shouldn't do the standard sumo or conventional, but when I'm thinking about creating upward force, how would I jump off of the ground?

    10. TFTim Ferriss1:20:30

        Yeah.

    11. NINsima Inyang1:20:31

        When I think about that, and then I think about, okay, transferring that to a barbell, I wouldn't necessarily jump off of the ground in the stance that I'm using in sumo or conventional. I would do it in this kind of staggered kickstand stance and then pop off. That's how I would-- If I were trying to actually create force upwards, that's how I would do it.

    12. TFTim Ferriss1:20:47

        Mm-hmm.

    13. NINsima Inyang1:20:47

        And I think that that would be worth one's time to progress. You're not gonna lift as much weight initially-

    14. TFTim Ferriss1:20:54

        Mm-hmm

    15. NINsima Inyang1:20:54

        ... but over time you can build up some ... I, I, I don't even like saying this because I don't want people to think of it in terms of numbers. I want people to think about the movement, but you can get very strong doing that, and then you're also strong in this stance that can relate to how you'll actually move yourself through space. But now you're creating force with it.

21. 1:21:11 – 1:24:58

    Bang-for-buck exercises: kettlebell swings and sandbag training benefits.

    1. TFTim Ferriss1:21:11

       Mm-hmm. What are some exercises that you think, I know this is such a maybe trite question, but just really incredible bang for the buck exercises? For instance, for me, and I'm not saying I'm any paragon of exercise expertise, but like the two-handed kettlebell swing is just, it seems like you get so much from that exercise performed consistently with progressive resistance, whether that's in terms of loading through higher volume or increasing the weight. I mean, it is just remarkable how much I get out of that exercise, even once or twice a week.

    2. NINsima Inyang1:21:50

       Mm-hmm.

    3. TFTim Ferriss1:21:50

       It's just astonishing to me, uh, continually. Anything else that you would throw into that type of category that come to mind, with the condition that you can get somebody to the point where they can perform them safely reasonably quickly, right?

    4. NINsima Inyang1:22:10

       I think everyone should own a sandbag, because picking up a sandbag off of the ground, starting light, let's say you get a 75-pound bag, you fill it up to 50 pounds, you get yourself to lifting that without any type of discomfort, and one of the reasons why I think that is so beneficial and so useful is the way that one will bend down to pick up a sandbag. Because when you bend down to pick up a barbell, it's this, it, it's this implement that's perfectly symmetrical. The only way that the hands are involved are when they're gripping like this, right? You have to get yourself in this neutral position and you hinge forward. It, it teaches you how to be a, a perfect hinge, a perfect lever. But whenever you lift a sandbag, every sandbag lift has its own ... It's never the same-

    5. TFTim Ferriss1:22:58

       Yeah

    6. NINsima Inyang1:22:58

       ... because of the nature of the implement. It's this shapely thing that you have to, first off, you have this open palm grip, you have to grip around it, and then you have to organize your body to lift it safely. Anybody can lift a sandbag safely while breathing. Over time, you increase the weight, but I think that if people learn to l- to lift sandbags well-

    7. TFTim Ferriss1:23:17

       Mm-hmm

    8. NINsima Inyang1:23:17

       ... that will be something that will actually prepare you to lift well for life, because your spine isn't in this perfect neutral position as you're doing it.

    9. TFTim Ferriss1:23:25

       Yeah.

    10. NINsima Inyang1:23:25

        There's slight curvature, and you learn that it is safe to lift something with some slight rounding of the spine.

    11. TFTim Ferriss1:23:32

        Yeah.

    12. NINsima Inyang1:23:33

        Of course, with a barbell, you don't do that often unless you're doing something like a Jefferson curl, which I think are, I think they're pretty solid, especially if you don't load them to a crazy extent as you're progressing it, because some people get focused on the load. By the way, what a Jefferson curl is, is it's, it's a purposeful rounding of the spine-

    13. TFTim Ferriss1:23:49

        Mm-hmm

    14. NINsima Inyang1:23:49

        ... to lift a barbell off the ground.

    15. TFTim Ferriss1:23:51

        Mm-hmm.

    16. NINsima Inyang1:23:51

        It's actually the opposite of what you're taught to do when you deadlift-

    17. TFTim Ferriss1:23:54

        Yeah, totally

    18. NINsima Inyang1:23:54

        ... to create a neutral spine.

    19. TFTim Ferriss1:23:55

        Yeah.

    20. NINsima Inyang1:23:55

        You're literally rounding your back to lift the barbell off the ground. It sounds like a joke-

    21. TFTim Ferriss1:23:59

        Yeah

    22. NINsima Inyang1:23:59

        ... but it's to ingrain in your body that my spine is okay getting to this position lifting something.

    23. TFTim Ferriss1:24:06

        Yeah.

    24. NINsima Inyang1:24:06

        But I think a sandbag would be money for people.

    25. TFTim Ferriss1:24:09

        And just for clarity, are, are you picking it up and then dropping it-

    26. NINsima Inyang1:24:12

        Yeah

    27. TFTim Ferriss1:24:12

        ... and then picking it up-

    28. NINsima Inyang1:24:12

        So-

    29. TFTim Ferriss1:24:12

        ... and dropping it?

    30. NINsima Inyang1:24:13

        A base thing that you could do is literally pick it up to around your stomach, bring it back down to the ground. You can either drop it or you can lower it back down to the ground, right?
22. 1:24:58 – 1:28:35

    Cossack squats and adductor training: addressing weak links in movement.

    1. TFTim Ferriss1:24:58

       Cossack squats is another one. Typically, I've just done that with like a kind of a goblet squat type-

    2. NINsima Inyang1:25:03

       Mm-hmm

    3. TFTim Ferriss1:25:03

       ... of hold on a kettlebell.

    4. NINsima Inyang1:25:04

       Mm-hmm.

    5. TFTim Ferriss1:25:04

       But just remarkable how much you get out of that exercise as you, as you slowly... And, you know, what was wild about it to me What a funny name, number one. But is, I was using it as a warm-up for some s- some acrobatic stuff that I was doing way back in the day.

    6. NINsima Inyang1:25:21

       Mm-hmm.

    7. TFTim Ferriss1:25:22

       And I was just using it as a warmup, but I noticed I was getting stronger.

    8. NINsima Inyang1:25:24

       Yeah.

    9. TFTim Ferriss1:25:24

       And so I started adding a little bit of weight.

    10. NINsima Inyang1:25:26

        Yeah.

    11. TFTim Ferriss1:25:26

        A little bit of weight. And I got to the point where I was doing [laughs] Cossack squats, and it's not like this is a ton of weight, but it's like with a, I don't know, 70 or 80-pound kettlebell, and sh- the, again, the transfer, I was just like, "Wow, I wasn't even treating this as part of my workout."

    12. NINsima Inyang1:25:41

        Yeah.

    13. TFTim Ferriss1:25:41

        But just like over time, because I was doing the acrobatic stuff very regularly-

    14. NINsima Inyang1:25:46

        Mm-hmm

    15. TFTim Ferriss1:25:46

        ... so I was like never doing it to exhaustion, just that greasing the groove.

    16. NINsima Inyang1:25:49

        Yeah.

    17. TFTim Ferriss1:25:49

        And I was like, "What the hell is going on here?"

    18. NINsima Inyang1:25:52

        Yeah.

    19. TFTim Ferriss1:25:52

        It's just remarkable how much it transferred.

    20. NINsima Inyang1:25:55

        It's a money movement. So I, I mentioned all those movements because these are all things that you could do throughout the day with a sandbag that you keep by your desk.

    21. TFTim Ferriss1:26:01

        Yeah.

    22. NINsima Inyang1:26:02

        You could do squats, you could do some quick lunges, you could bring it up to your shoulder. You could do some quick Cossack squats. You could do a reverse lunge. You could literally do all these movements with a single sandbag.

    23. TFTim Ferriss1:26:11

        And you just bear hugging-

    24. NINsima Inyang1:26:11

        The sandbag

    25. TFTim Ferriss1:26:12

        ... you keep it right there.

    26. NINsima Inyang1:26:13

        Yeah.

    27. TFTim Ferriss1:26:13

        And then you go into a Cossack squat position.

    28. NINsima Inyang1:26:14

        Yeah.

    29. TFTim Ferriss1:26:15

        Yes, absolutely.

    30. NINsima Inyang1:26:15

        Yeah. And with the Cossack squat specifically, it's particularly powerful because most people, when it comes to training the adductors, they mainly do that with like the machine in the gym.
23. 1:28:35 – 1:33:08

    Ankle mobility, Ben Patrick, and ATG methods.

    1. TFTim Ferriss1:28:35

       What have you found most effective for improving ankle mobility, right? 'Cause for a lot of people, if they try to do a Cossack squat, well, do you have heel up or heel down, I guess?

    2. NINsima Inyang1:28:44

       Heel down.

    3. TFTim Ferriss1:28:45

       Heel down. Okay.

    4. NINsima Inyang1:28:46

       I have heel down, yeah.

    5. TFTim Ferriss1:28:46

       So for a lot of folks, if they try to do that, they're gonna fall backwards if they don't-

    6. NINsima Inyang1:28:50

       Mm-hmm

    7. TFTim Ferriss1:28:50

       ... have the ankle mobility, right? If the knee can't travel kind of over the toes.

    8. NINsima Inyang1:28:54

       Yeah.

    9. TFTim Ferriss1:28:55

       Any thoughts on developing that?

    10. NINsima Inyang1:28:57

        I think that a great conversation for you would be Ben Patrick, too.

    11. TFTim Ferriss1:29:01

        Okay. All right.

    12. NINsima Inyang1:29:02

        Because what I'm gonna tell you-

    13. TFTim Ferriss1:29:03

        Literally knees over toes [laughs]

    14. NINsima Inyang1:29:04

        This is why I find that I- I've been so lucky to learn from so many people, because the only reason why I'm able to first have the level of mobility I do is because of a lot of things that I've learned from these different people. So for example, the ankle mobility you're talking about right there, some things that helped with that were the ATG split squat that I was telling you about.

    15. TFTim Ferriss1:29:21

        Mm.

    16. NINsima Inyang1:29:21

        Which is a movement that, again, he popularized. But that front leg that's doing the split squat, over time, there are regressions to that movement, by the way. So everything we've talked about, if you find that you're not getting there, regress the movement, regress the range of motion.

    17. TFTim Ferriss1:29:35

        Tell me if I'm getting it roughly right. And also, I have his ATG device that is like plate loading for wrist work, extensor work, grip work-

    18. NINsima Inyang1:29:45

        Yeah

    19. TFTim Ferriss1:29:45

        ... which is fantastic. What does ATG stand for?

    20. NINsima Inyang1:29:47

        ATG, his company stands for Athletic Truth Group.

    21. TFTim Ferriss1:29:51

        [laughs]

    22. NINsima Inyang1:29:52

        You'd think it star- stands for Ass to Grass, but like [laughs]

    23. TFTim Ferriss1:29:54

        Yeah, yeah. Okay. Athle- yeah, I didn't, didn't see it coming. Okay, got it. Athletic Truth Group.

    24. NINsima Inyang1:29:58

        Athletic Truth Group.

    25. TFTim Ferriss1:29:59

        All right. Got it.

    26. NINsima Inyang1:29:59

        Yeah. And Ben is a guy, uh, one of the reasons why I appreciate Ben so much is because he's a very open-minded individual.

    27. TFTim Ferriss1:30:07

        Mm-hmm.

    28. NINsima Inyang1:30:07

        Like, you'll run across so many people in these different fitness spaces, and they are so-

    29. TFTim Ferriss1:30:13

        Dogmatic

    30. NINsima Inyang1:30:13

        ... dogmatic, gung-ho about their system, "And if you do this system, this is what's gonna happen when you do this. It's not good, and this is what's gonna happen when you do this."
24. 1:33:08 – 1:35:19

    How regression solved Nsima's chronic knee injury pain.

    1. TFTim Ferriss1:33:08

       add some heel, right?

    2. NINsima Inyang1:33:09

       You can also add some heel.

    3. TFTim Ferriss1:33:10

       Yeah.

    4. NINsima Inyang1:33:10

       You can also put it on a box if you need to.

    5. TFTim Ferriss1:33:12

       Yeah, yeah.

    6. NINsima Inyang1:33:12

       And then slowly regress it down. And I wanna mention, the concept of regression is what got me out of knee pain. Is what got me out of, like, pretty much all pain, right? But specifically, I wanna mention knees, because when I was in my early 20s, I had a meniscectomy.

    7. TFTim Ferriss1:33:27

       Okay.

    8. NINsima Inyang1:33:27

       Partial meniscus removal. I can't remember which knee now. I think it was my left. It's something that happened in jujitsu. I also, when I was younger, had Osgood-Schlatter, uh, and I was a soccer player. So when I got into my early 20s, like, I couldn't sprint. I felt like I was c- probably gonna have trash knees for the rest of my life. I couldn't run without pain.

    9. TFTim Ferriss1:33:44

       Mm-hmm.

    10. NINsima Inyang1:33:45

        At all. So let alone run, absolutely couldn't sprint. Couldn't jump, right? But I was doing squats and stuff, and there was some pain I was having, so I was using knee sleeves. So I was pretty certain that at this point, I just need to make sure to keep them pretty strong, but these thing, like sprinting, et cetera, it's not gonna be part of the system for me. That's when I came across some of Ben's stuff back in, like, 2019 or 2018, I think.

    11. TFTim Ferriss1:34:09

        Mm-hmm.

    12. NINsima Inyang1:34:09

        Right? I came across some of his stuff on Instagram, started regressing it, doing, like, the simplest regressions. So a, an ATG split squat on a box. There's this pulse movement that you do where you just have this very small range of motion with the knee, where you're just putting yourself into slight knee flexion, coming out, pulsing it-

    13. TFTim Ferriss1:34:25

        Yeah, yeah

    14. NINsima Inyang1:34:25

        ... driving a lot of blood to the knee area. And I would progress these things over time.

    15. TFTim Ferriss1:34:29

        Yeah.

    16. NINsima Inyang1:34:30

        After four or so months, I was able to get into full deep knee positions that I was never able to get into without pain before.

    17. TFTim Ferriss1:34:36

        Yeah.

    18. NINsima Inyang1:34:37

        And then when I started doing things like running, I was able to run without pain, and then I started sprinting without pain, but it started with regression.

    19. TFTim Ferriss1:34:46

        Hmm.

    20. NINsima Inyang1:34:46

        Right? [sneezes]

    21. TFTim Ferriss1:34:49

        Bless you.

    22. NINsima Inyang1:34:50

        So the reason why I'm saying that is if-

    23. TFTim Ferriss1:34:52

        That was a very princess-like sneeze for such a large man. [laughs]

    24. NINsima Inyang1:34:54

        I, I didn't want to let it out. If I let it out, it would be disgusting.

    25. TFTim Ferriss1:34:57

        [laughs]

    26. NINsima Inyang1:34:57

        So when you hold it in, it turns into this mousey squeal.

    27. TFTim Ferriss1:35:00

        [laughs] Let's keep that in there. That, that's ... Let's keep that in there.

    28. NINsima Inyang1:35:03

        [laughs] Yeah.

    29. TFTim Ferriss1:35:04

        If I have to sneeze again, I'll show you what the big one looks like-

    30. NINsima Inyang1:35:06

        [laughs]
25. 1:35:19 – 1:42:57

    "Scale it down" philosophy: the importance of ego-free progression.

    1. TFTim Ferriss1:35:19

       progress. I just wanna underline this, because when I started to get out of some ... I mean, this back has been, this, this chronic back pain has been one of the biggest challenges of my life.

    2. NINsima Inyang1:35:31

       Yeah.

    3. TFTim Ferriss1:35:32

       'Cause I've always seen myself as athletic. I've always been able to, like, take a kicking and then get back on the horse and get back to athleticism.

    4. NINsima Inyang1:35:41

       Mm-hmm.

    5. TFTim Ferriss1:35:43

       And this experience where this pain at such a pivotal cornerstone piece of your body is tied into, like, every movement, when you sleep. Like, there's no escaping it.

    6. NINsima Inyang1:35:55

       Yeah.

    7. TFTim Ferriss1:35:56

       Psychologically, physically, emotionally, it has been such a difficult experience and given me so much sympathy for people in chronic pain. It's like, if you're n- if you have not been in serious chronic pain, like, it is impossible to understand what it's like-

    8. NINsima Inyang1:36:10

       Mm-hmm

    9. TFTim Ferriss1:36:11

       ... until you're there. And I would say the one mantra of sorts that'll, has allowed me to start digging out of that hole, and I use a different term for myself. I don't remember where I got it, but it was just like, scale it down.

    10. NINsima Inyang1:36:26

        Absolutely.

    11. TFTim Ferriss1:36:27

        Right? And it's the same idea, right?

    12. NINsima Inyang1:36:29

        Yeah, yeah.

    13. TFTim Ferriss1:36:29

        It's just like, okay, like, let's just say hypothetically, okay, I, I might need this surgery in the elbow. Okay, great. I can't do X number of pushups. Okay, fine. Do one-tenth of X number of pushups, right? Okay, you can't do whatever it might be. Well, barbell puts too much torque in the elbow? Okay, fine. Let's use dumbbells.

    14. NINsima Inyang1:36:47

        Mm-hmm.

    15. TFTim Ferriss1:36:48

        Right? Like, but the rule is, like, you can't do nothing. You have to scale it down.

    16. NINsima Inyang1:36:53

        Yeah.

    17. TFTim Ferriss1:36:53

        And maybe you omit exercises, sure, but it's like, train around it, train around it, train around it. And it's like, for instance, the box squat, great example. Jersey is like the, Jersey Gregoreck, who I keep mentioning, is, like, the ultimate master of regressions.

    18. NINsima Inyang1:37:07

        Yeah. It's why I hold him up.

    19. TFTim Ferriss1:37:09

        And to use your word, because he- he'll have someone, like, they'll do a squat, and, like, they'll go down eight inches, and he's like, "That's it." And they're like, "No, but I do, like, below parallel in the gym." And he's like, "You shouldn't."

    20. NINsima Inyang1:37:17

        Yeah [laughs] you shouldn't. Exactly.

    21. TFTim Ferriss1:37:19

        And, and, and he's just like, "Okay, like, your max depth is whatever," I'm making this number up, but it's like 36 inches off the ground. And they're like, "That's a joke." And he's like, "That's your assignment." [laughs]

    22. NINsima Inyang1:37:28

        Mm-hmm.

    23. TFTim Ferriss1:37:29

        He's really funny, too, 'cause I re- [laughs] at one point I was like, "So you're suggesting..." And he's like, "No, I'm not suggesting. I am telling you." [laughs]

    24. NINsima Inyang1:37:37

        [laughs]

    25. TFTim Ferriss1:37:37

        And it feels like a waste of time- To start often where he would start people, but as they develop the right mechanics, and then pain-free progress, and it takes, like, weeks, maybe even months to get back to where they think they should be-

    26. NINsima Inyang1:37:55

        Mm-hmm

    27. TFTim Ferriss1:37:55

        ... and then lo and behold, they're so much stronger. They own the position. All these aches and pains go away. You can't do nothing, but you can scale it down or, like, regress it, right?

    28. NINsima Inyang1:38:05

        Yes.

    29. TFTim Ferriss1:38:05

        And the other thing I'll mention just for people who may be in a similar position to myself, where they have a lot of low back stuff, the other reason that Sebastian prescribed the front-foot elevated split squat was to avoid hyperlordosis, right? Like, overarching of-

    30. NINsima Inyang1:38:23

        Yeah
26. 1:42:57 – 1:47:32

    Microdosing movement: small daily doses vs. intensive sessions.

    1. TFTim Ferriss1:42:57

       been doing this term, you know, in your, in the notes that I had for this conversation. I- it's not my term, but I like the term, which is microdosing movement.

    2. NINsima Inyang1:43:05

       Mm-hmm.

    3. TFTim Ferriss1:43:06

       I've only played with that with a few things like slacklining, and it is incredible what your body can end up doing with, like, three to five minutes a day-

    4. NINsima Inyang1:43:18

       Yeah

    5. TFTim Ferriss1:43:19

       ... of slacklining. You do not need... In fact, one could argue you shouldn't do really long sessions. So what are some other examples of, of microdosing movement? Because as I get older, more and more, yes, you wanna be strong. Yes, I agree with Pavel, like, s- strength is kind of the mother attribute in a lot of ways, right? Yes, you wanna have muscle mass because of sarcopenia and all this stuff as you get older.

    6. NINsima Inyang1:43:46

       Mm-hmm.

    7. TFTim Ferriss1:43:46

       That's all true. And fundamentally, we are evolved as bodies to move in space. Like, our brains are evolved to manage that interface, and I find myself hungering for more and more athletic movement.

    8. NINsima Inyang1:44:01

       Yeah.

    9. TFTim Ferriss1:44:01

       Right? So what are some other ways to microdose movement that might kind of produce benefits, and you can take that however you wanna take it, that are surprising to folks?

    10. NINsima Inyang1:44:12

        I think one of the simplest things one can do is start introducing different shapes of your spine, primarily a shape that I think many of us are scared about, which is, like, spinal flexion.

    11. TFTim Ferriss1:44:26

        Spinal flexion, reaching over, touching your toes with a rounded back.

    12. NINsima Inyang1:44:28

        Exactly. But let me actually just rewind real quick because I wanna mention, you know, Pavel talks about greasing the groove. I had gotten introduced to microdosing by a friend of mine, Corey Schlesinger. I think he's, like-

    13. TFTim Ferriss1:44:41

        Just to be clear, microdosing movement

    14. NINsima Inyang1:44:43

        ... microdosing movement.

    15. TFTim Ferriss1:44:44

        Yeah. [laughs]

    16. NINsima Inyang1:44:44

        Not microdosing psilocybin, although that's fun, but microdosing movement. Corey is, I don't know if he's working with the Phoenix Suns now, but he was, like, the director of performance, I think, for the Suns recently, so I know he's working with an NBA team or ... But he, when he talked to us about it, he, you know, he was having a lot of his NBA athletes, he would have them do a little bit of movement before games, a little bit of movement after games, and he would f- he would figure out ways for them to have movement sprinkled into their day so that they always felt good.

    17. TFTim Ferriss1:45:12

        Mm-hmm.

    18. NINsima Inyang1:45:12

        Because what happens with some athletes is, like, they have to have this extensive warmup routine-

    19. TFTim Ferriss1:45:17

        Yeah

    20. NINsima Inyang1:45:17

        ... to get their bodies ready, and these are athletes, by the way.

    21. TFTim Ferriss1:45:19

        Yeah.

    22. NINsima Inyang1:45:19

        So if an athlete needs this extensive warmup routine to get ready for game day, somebody who's, like, sitting at a desk or just working or whatever, like, the amount of prep you might need to get ready to move is far too much. The goal of microdosing movement, or greasing the groove, as Pavel puts it, is to make it so these different movements just become a part of who you are and what you do.

    23. TFTim Ferriss1:45:42

        Mm.

    24. NINsima Inyang1:45:42

        You don't need to prepare to bend your spine down into a flex pattern and pick something off the ground 'cause you're just healthy and safe. You feel healthy and safe doing it.

    25. TFTim Ferriss1:45:50

        Mm-hmm.

    26. NINsima Inyang1:45:50

        Now, the thing I'll also mention here is that there are many really smart people who are against some of the things, like Jefferson curls.

    27. TFTim Ferriss1:45:57

        Mm.

    28. NINsima Inyang1:45:58

        Like Stu McGill doesn't like it.

    29. TFTim Ferriss1:46:00

        Yeah, doesn't like it.

    30. NINsima Inyang1:46:00

        Stu doesn't like it.
27. 1:47:32 – 1:54:12

    Placing equipment strategically for daily use.

    1. NINsima Inyang1:47:32

       when it comes to microdosing, one of the ways to keep, make microdosing easy for you is to make your environment serve you. This is why [laughs] and people will just, some people might just think I'm some fitness nut for this, but I keep equipment around my area.

    2. TFTim Ferriss1:47:47

       Yeah.

    3. NINsima Inyang1:47:47

       Around my desk, I have a kettlebell sitting there. I have a club [laughs] sitting there. I have a 100-pound sandbag by my desk, by my work desk.

    4. TFTim Ferriss1:47:55

       Mm.

    5. NINsima Inyang1:47:55

       I also have a gripper on the table so that if I'm doing something on my la- la- laptop to one side, I can hit that gripper up a little bit. I have these things just sitting around to encourage me to touch them because if they're not in front of me-

    6. TFTim Ferriss1:48:08

       Yeah

    7. NINsima Inyang1:48:08

       ... I am not going to do them.

    8. TFTim Ferriss1:48:10

       Yeah.

    9. NINsima Inyang1:48:10

       All this hand stuff, you give me that compliment on my hands, bro-

    10. TFTim Ferriss1:48:13

        Yeah

    11. NINsima Inyang1:48:13

        ... it's because I have grip equipment everywhere.

    12. TFTim Ferriss1:48:16

        Yeah.

    13. NINsima Inyang1:48:17

        I have it in my car. I have it at my podcast desk. I have it at my work desk. I have it in the kitchen. [laughs] I have it everywhere.

    14. TFTim Ferriss1:48:24

        I can't wait for you to, I think you s- already saw the video, but to take another look at the Abrahangs.

    15. NINsima Inyang1:48:30

        Okay.

    16. TFTim Ferriss1:48:30

        With Emil Abrahamsson.

    17. NINsima Inyang1:48:31

        Yeah.

    18. TFTim Ferriss1:48:31

        Because then you could just have ... I mean, you could do it off the back of, like, a set of stairs.

    19. NINsima Inyang1:48:36

        Oh, good idea.

    20. TFTim Ferriss1:48:36

        That's what I do at home.

    21. NINsima Inyang1:48:37

        Yeah.

    22. TFTim Ferriss1:48:37

        But if you get, like, a hang board, and don't overdo the hang board, people.

    23. NINsima Inyang1:48:40

        Yeah.

    24. TFTim Ferriss1:48:40

        That is the perfect way to blow apart your [laughs] tendons and ligaments.

    25. NINsima Inyang1:48:44

        Uh-huh.

    26. TFTim Ferriss1:48:45

        Take it easy. But that's something you can sprinkle in so easily.

    27. NINsima Inyang1:48:50

        Mm-hmm.

    28. TFTim Ferriss1:48:51

        I sprinkle that in.

    29. NINsima Inyang1:48:51

        My rice bucket sits in front of my TV.

    30. TFTim Ferriss1:48:54

        And just for people who are wondering what the hell we're talking about with the rice bucket-
28. 1:54:12 – 2:01:07

    Calisthenics and body weight strength: why barbells don't equal body control.

    1. TFTim Ferriss1:54:12

       Yeah. Also, I'll, I'll bring up another person you would have a blast with, uh, if you haven't met him. I remember I got so much shit, it was funny. I got so much shit when a lot of people were interested off the bat, but I also got a lot of shit when I did an episode on gymnastics strength training with a guy named Chris Sommer, Coach Chris Sommer, former coach of the National Men's Team in the US.

    2. NINsima Inyang1:54:33

       I think I bought his program-

    3. TFTim Ferriss1:54:35

       Yeah

    4. NINsima Inyang1:54:35

       ... years back.

    5. TFTim Ferriss1:54:35

       Yeah, GST.

    6. NINsima Inyang1:54:36

       Yeah.

    7. TFTim Ferriss1:54:37

       And I remember, like, there are a bunch of folks in various communities, I'm not gonna name them, but they'll be pretty obvious [laughs] , pretty belligerent online weightlifting communities. There's a fair number. [laughs] And there's like, "Bha ha ha ha," you know. Like, "Now Tim Ferriss is into Pilates. Good luck with that," you know. "Good luck b- developing strength." And I'm like, "Let me see you do, like, an iron cross," right?

    8. NINsima Inyang1:55:02

       Yeah. Oof.

    9. TFTim Ferriss1:55:02

       "Let me see you do a planche with your feet off the ground."

    10. NINsima Inyang1:55:05

        Yeah.

    11. TFTim Ferriss1:55:06

        And then tell me that those guys or gals aren't strong.

    12. NINsima Inyang1:55:10

        Mm-hmm.

    13. TFTim Ferriss1:55:10

        Like, let me see you do that. But the point that I was just going to make is it doesn't have to be with a bunch of, like, ferns and chrome inside four walls. Like, you can get so unbelievably strong, and this is gonna be old news to a lot of people, but with calisthenics and doing... I mean, you want to try it here? I'll give people something. They'll be like, "Oh, this is so stupid." I'm like, "Okay, try it." Do something called pike pulses. So for, like, there are a lot of ways you can strengthen your core-

    14. NINsima Inyang1:55:41

        Yeah

    15. TFTim Ferriss1:55:42

        ... and abdominals and so on. This one, so put your feet, lay, sit down on the floor, legs out in front of you If you're sitting up, that is a pike. [laughs] And so your feet are straight. Now what you're gonna do is put some strength into the toes, point them, reach forward on either side of your legs, not as far as you can go, but pretty far. You're probably gonna be on your fingertips on either side of your legs.

    16. NINsima Inyang1:56:03

        Mm-hmm.

    17. TFTim Ferriss1:56:03

        Now it's very simple. All you need to do is lift your legs off the ground and just pulse up, like keeping your legs completely straight, quads locked, and just bring your legs off the ground, bringing your kind of knees to your chest. Good luck with that. Do a couple of sets of, like, 10 or 15 of those, and if it's too easy on the first one, like, bring your f- your hands forward, like, four or five inches-

    18. NINsima Inyang1:56:23

        Yeah

    19. TFTim Ferriss1:56:23

        ... if you can do it, and do it again. Most people will just be murdered by that.

    20. NINsima Inyang1:56:27

        Mm-hmm.

    21. TFTim Ferriss1:56:27

        And that is, like, you do not need a lot of space. You could do that in the smallest apartment right next to your bed. Oh, there's so many good exercises. This is, like, really inspiring me also to get back. I really feel like my new chapter, and I have to be careful not to be too enthusiastic and hurt myself-

    22. NINsima Inyang1:56:44

        Yeah [laughs]

    23. TFTim Ferriss1:56:44

        ... but it's gonna be, like, [sighs] couple of fundamentals, like I will probably continue to do sumo deadlift in the way that I described it, kind of-

    24. NINsima Inyang1:56:54

        Yeah

    25. TFTim Ferriss1:56:54

        ... a la I think it was Barry Scott who, who trained Allyson Felix way back in the day. That was in the Four Hour Body stuff. But, like, the sumo deadlift with no eccentric, I just find it just transfers to so much. Kettlebell swings for sure, and I was very interested. People can probably find video of you doing this, but kind of pendulum.

    26. NINsima Inyang1:57:13

        Yeah, the pendulum swing with some kettlebell juggling, yeah.

    27. TFTim Ferriss1:57:16

        Yeah, yeah. Haven't gotten to the juggling yet, but [laughs] different types of swinging. Rope flow, right, to get into some new planes of movement, and then I think I'm gonna re-explore some of the GST stuff because I recall doing some, like, basic, basic ring stuff. It's like, "Look, I'm not gonna win any awards here." And then doing, this was all body weight stuff, and I got so big. Like, people thought, they're like, "Oh my God," like, "how much heavy lifting you been doing?" And I was like, "Zero." Most of this is from also, like, because my, my upper arms, like, my biceps were the biggest they've been in probably a decade.

    28. NINsima Inyang1:57:55

        Yeah.

    29. TFTim Ferriss1:57:55

        And people are just like, "Bro, what? Like, you on gear? Like, what's going on?" I was like, "No, I'm just literally doing straight arm tension." Like, I'm not even doing any, any flexion. I'm not bending my arms. This is all ring work with fully locked arms.

    30. NINsima Inyang1:58:10

        Mm-hmm.
29. 2:01:07 – 2:04:10

    Rock climbing inspiration: 70-year-olds outperforming younger athletes.

    1. NINsima Inyang2:01:07

       at that over time, and your practice of wanting to, rock climbing inherently adds that, the skill of calisthenics into it.

    2. TFTim Ferriss2:01:15

       Oh, yeah, yeah.

    3. NINsima Inyang2:01:15

       So it's, it's a two for one.

    4. TFTim Ferriss2:01:16

       Yeah.

    5. NINsima Inyang2:01:16

       You know? Like, I would love to do rock climbing, and I-

    6. TFTim Ferriss2:01:18

       Yeah

    7. NINsima Inyang2:01:19

       ... the thing is just, like, I do so much jujitsu right now that it's like I gotta pick between rock climbing and calisthenics, like, I'll focus on the calisthenics bit and maybe do rock climbing here and there.

    8. TFTim Ferriss2:01:27

       Yeah. Yeah, yeah.

    9. NINsima Inyang2:01:27

       But that's a very good practice to develop that level of strength because rock climbers, man, elite ones and even-

    10. TFTim Ferriss2:01:33

        Oh, yeah

    11. NINsima Inyang2:01:33

        ... non-elite rock climbers, just the way they can contort their bodies and have the strength through their grip, through their whole body, my gosh. It's, it's another amazing practice that's awesome for longevity that if you're struggling to find something-

    12. TFTim Ferriss2:01:45

        Well, that was part of, so I had a knee injury this past ski season. I was super bummed, and I was in a great location, but, you know, I'm up in the mountains, and the climbers are world-class.

    13. NINsima Inyang2:01:54

        Uh-huh.

    14. TFTim Ferriss2:01:55

        So I started going to a climbing gym with-

    15. NINsima Inyang2:01:56

        Yeah

    16. TFTim Ferriss2:01:57

        ... my ski instructor, who is also a very good climber.

    17. NINsima Inyang2:02:00

        Mm-hmm.

    18. TFTim Ferriss2:02:00

        Like, he sets routes, and he's, he's very good, super technical. And- In that gym, because we would go when I w- I would typically wanna go skiing, so let's just say in the morning, these are work days, so the gym was not empty, 'cause this is a popular, like, competitive gym.

    19. NINsima Inyang2:02:19

        Yeah.

    20. TFTim Ferriss2:02:19

        So, like, national team was there, silver medalist from the Olympics was there when we would go train.

    21. NINsima Inyang2:02:24

        Mm-hmm.

    22. TFTim Ferriss2:02:24

        So it's amazing to watch those people, number one. But secondly, what really motivated me was, yes, sure, I just love rock climbing 'cause it's, it is, along with jiu-jitsu, it's human chess.

    23. NINsima Inyang2:02:37

        Yeah.

    24. TFTim Ferriss2:02:38

        It really-

    25. NINsima Inyang2:02:38

        Yeah

    26. TFTim Ferriss2:02:38

        ... like, those two are actually very similar in a lot of ways. But what I noticed in this gym in particular was these groups of most- mostly women, but not always, mostly women who are, like, in their 60s and 70s, who are doing stuff that I could not conceive of doing, and they do this week in, week out. I saw, I saw a guy [laughs] and my buddy was complaining that he couldn't go climbing because of a hip issue, and I saw this 70-year-old guy with a leg brace on climbing, and I took a photo [laughs] of this guy.

    27. NINsima Inyang2:03:15

        So windy.

    28. TFTim Ferriss2:03:15

        Yeah, yeah. With a full leg brace. Kid, like, twisted his knee and he's like, "I'll just use one leg and two arms," and, like, flag with one leg. And, [laughs] and I sent a photo to my buddy, who's younger than I am, right?

    29. NINsima Inyang2:03:26

        Mm-hmm.

    30. TFTim Ferriss2:03:26

        And I was like, "Uh, bro, I got some bad news for you." [laughs] And I was so inspired-
30. 2:04:10 – 2:17:51

    Non-negotiable lifts: sled work as the foundation movement.

    1. NINsima Inyang2:04:10

       Yeah.

    2. TFTim Ferriss2:04:11

       What are the non-negotiable lifts, like, if we're talking about just, for lack of a better modifier, like, traditional lifts, the stuff that you could do, that people could do if they walk down to th- a good neighborhood gym. Are there any things for you that you're like, "All right. This is kind of ... These are the, some of the ingredients in my multivitamin"? It's just like I take the multivitamin every week. That's how it works. Couple of movements.

    3. NINsima Inyang2:04:39

       The first one would be a sled. The reason why I say sled-

    4. TFTim Ferriss2:04:42

       Mm-hmm

    5. NINsima Inyang2:04:42

       ... is because it is something that Grandma can do, and it's something that the NFL linebacker can do.

    6. TFTim Ferriss2:04:48

       Mm-hmm.

    7. NINsima Inyang2:04:48

       And it can be progressed or regressed to either level while causing probably, most likely, no issue to either.

    8. TFTim Ferriss2:04:55

       Mm-hmm.

    9. NINsima Inyang2:04:55

       The reason why I mention the sled before I mention something like a barbell back squat or a barbell deadlift is because some people, when it comes to direct actual spinal compression where the barbell's right here-

    10. TFTim Ferriss2:05:07

        Yeah

    11. NINsima Inyang2:05:07

        ... they just can't handle forms of that compression when moving through space yet.

    12. TFTim Ferriss2:05:11

        I mean, I probably shouldn't handle it, frankly, right? Like, I've been doing back squats, but there's definitely part of me that's like, "Homie, this is not a good idea."

    13. NINsima Inyang2:05:18

        This is the thing, though. I think there are many forms of squatting one can do. Like, we talked about sandbag squats. That's not actual loaded. That actually feels really good.

    14. TFTim Ferriss2:05:26

        Yeah.

    15. NINsima Inyang2:05:27

        Right? 'Cause the weight's in front of you. You're holding it. They feel safe. They feel good.

    16. TFTim Ferriss2:05:30

        Yeah.

    17. NINsima Inyang2:05:30

        They can be progressed. But the sled is something that you can load that thing up, and if it doesn't move, you just don't have the ability to produce the force to push or pull it through space.

    18. TFTim Ferriss2:05:42

        Mm-hmm.

    19. NINsima Inyang2:05:42

        I wish everyone would be able to work with a sled because it's so safe and has such a huge ability to be progressed or regressed to any level safely-

    20. TFTim Ferriss2:05:53

        Mm-hmm

    21. NINsima Inyang2:05:53

        ... for literally everyone. That's why I'm starting there. Louie Simmons was someone who, he was the owner of Westside Barbell. He passed.

    22. TFTim Ferriss2:06:00

        Legendary.

    23. NINsima Inyang2:06:01

        Louie is the one who got Mark, and Mark introduced the sled to me, [laughs] and it's just like the sled is powerful. So-

    24. TFTim Ferriss2:06:08

        Yeah

    25. NINsima Inyang2:06:08

        ... unfortunately, it's hard for some people to have that at home. I have a Torq sled at my house. It's this tank sled that you can wheel around.

    26. TFTim Ferriss2:06:16

        So the Torq sled, it's not on skids. It's on wheels with, like-

    27. NINsima Inyang2:06:21

        Wheels

    28. TFTim Ferriss2:06:21

        ... mechanical resistance?

    29. NINsima Inyang2:06:22

        Yes. They came out with a new one that I have. I forgot its model, but it's one that you can literally swivel around. So y- uh, you've seen the tanks where you have to push it, then you have to get to the other side and push.

    30. TFTim Ferriss2:06:31

        Yep.
31. 2:17:51 – 2:22:35

    Kelly Starrett and soft tissue work fundamentals.

    1. TFTim Ferriss2:17:51

       I wanna shift gears to one topic that you wanted to make sure we touched upon-

    2. NINsima Inyang2:17:56

       Yeah

    3. TFTim Ferriss2:17:56

       ... is soft tissue work.

    4. NINsima Inyang2:17:57

       Yeah.

    5. TFTim Ferriss2:17:58

       This is a topic near and dear to my heart. So take it away. Where should we start?

    6. NINsima Inyang2:18:02

       So I've met Kelly Starrett maybe three times. You know what I mean?

    7. TFTim Ferriss2:18:05

       Mm-hmm.

    8. NINsima Inyang2:18:05

       I think he's been on the show twice, and-

    9. TFTim Ferriss2:18:07

       Can I set the stage-

    10. NINsima Inyang2:18:07

        ... he's come to the gym

    11. TFTim Ferriss2:18:08

        ... for people who have no idea who this is?

    12. NINsima Inyang2:18:09

        Set the stage for Mr. Starrett.

    13. TFTim Ferriss2:18:10

        Kelly Starrett, famous for [laughs] becoming the Supple Leopard, which by the way, I'm not sure if he's ever shown this photo. There's a photograph of him in the gym that he started with his wife, which is him in a leopard print bathrobe pulling a Zoolander. Not sure if that relates to the title of the book. But the point is, high-level PT performance coach, works with the highest levels of military, highest levels of athletics.

    14. NINsima Inyang2:18:37

        Mm-hmm.

    15. TFTim Ferriss2:18:38

        And also, this is important to me at least, is a practitioner, right? He walks the walk. I think for his 40th birthday, and this is a large man.

    16. NINsima Inyang2:18:49

        Mm-hmm.

    17. TFTim Ferriss2:18:49

        He's a big boy.

    18. NINsima Inyang2:18:50

        He is.

    19. TFTim Ferriss2:18:50

        He's gotta be 230, 240ss, 250, who knows? In that range.

    20. NINsima Inyang2:18:54

        Mm-hmm.

    21. TFTim Ferriss2:18:55

        Thighs as big around as this table. Like, he's-

    22. NINsima Inyang2:18:58

        He's going crazy if he's listening to you say this right now, by the way.

    23. TFTim Ferriss2:19:00

        Oh. Oh, yeah.

    24. NINsima Inyang2:19:01

        Yeah, just-

    25. TFTim Ferriss2:19:01

        No, I'm just gonna keep laying it on thick. Like, his legs are just ridiculously large. He is a very strong man. And for his 40th, though, because you would look at him and you'd be like, "Okay, that's a meat cube. I'm sure he's very strong in a couple of lifts." However, for his 40th, I think it was he wanted to power clean some ungodly number, and he can't really use one of his wrists, so he catches, he catches the barbell [laughs] in this, like, half salute with one arm when he, when he catches it on the shoulders. So there's that. So on his birthday he wanted to do that. He wanted to, I believe it was run an ultramarathon, and not just any ultra, but the Quadypsi, which is a killer, like a widow-maker. You guys can look it up. It's in northern California. And do a standing back flip. [laughs] So it's like, you would look at him, you wouldn't assume all of these things [laughs] are possible, and yet there you have Kelly Starrett. So, uh-

    26. NINsima Inyang2:19:54

        He did the back flip?

    27. TFTim Ferriss2:19:55

        Yeah.

    28. NINsima Inyang2:19:56

        Yo.

    29. TFTim Ferriss2:19:57

        And-

    30. NINsima Inyang2:19:58

        Yo

Episode duration: 3:10:30