Flat Butt / Glutes? Start To Work It With Ideal Posture

IMG_8401Do you want a bit of “junk in the trunk”? A bit more booty? Are you quad dominant and struggle to “activate” your glutes and hamstrings? Have you tried “bridges”, “clams”, lunges, squats, step-ups and all other “butt building” exercises…all to no avail?

This video I made with Lisa Petersen from Key To Life Health and Fitness will show you how to get some shape into your glutes without tilting your pelvis or sticking your bottom out.
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SERIOUS WARNING – If you do any releases to your Psoas or Abs, you MUST READ THIS

2015/01/img_8345.jpgToday, I want to tell you a story of something that happened to a good friend of mine this weekend…but first, some context…

Does this sound familiar?

You roll up to the gym, you grab a roller or ball and start rolling out. After your gym/CrossFit/whatever session, you might be back onto the roller or ball again with some stretches as well.

With the massive increase in “mobility” exercises, drills, and not to mention “things” you can buy to help release muscles, more people than ever are interested in keeping their body in good shape and releasing muscles – This is a good thing.

I have been around the world and there is a disturbing trend – coaches, those who aren’t qualified health professionals, are helping people release by stepping on them (presumably to avoid any accusation of “massaging”) or just helping them “release” their muscles including Psoas.

This is a DANGEROUS thing!

It is up to you whether you want to do this as a coach – is it covered by your insurance? If you are a client, again, it is up to you – what happens if things go wrong? Ideally, you should get a health professional to help you release your muscles, especially in the abdomen… The other joints – I understand. money is an issue, it seems all the same (it isn’t), you can’t be bothered, etc. I am truly ok with people trying to take care of themselves.

What I want you to do is just understand the risks…and then I will treat you like an adult that can make their own decisions.

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The ITB – 5 things you probably haven’t thought about doing to help it

Iliotibial-Band-Friction-SyndromeConsider this patient: Sarah* is a 38yo female runner training for a half-marathon “fun run” develops pain over the outside of the knee. It hurts to stand up and sit down, especially after being in one position for a long time. Once she warms up, it doesn’t hurt so much during the run but it will ache later. She has iced the knee, rolls on it with a foam roller, gets massage/ART on it, and does some banded sideways walking, clams and hip abduction strengthening exercises. She has a massage ball and dutifully attacks the overactive hip flexors and TFL muscles…but she isn’t getting anywhere. She still basically has pain and it is getting worse and she can’t up the miles as per her running program. She has seen another physio, a chiro, massage therapists and had some acupuncture. She drinks plenty of water and has her nutrition dialed in nicely. She has been given the diagnosis of ITBFS – Ilio-Tibial Band Friction Syndrome…Sound familiar?

In this blog post, I want to give you 5 things to think about that may just make the difference between getting better and not.

(*”Sarah” is not her real name)

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Melbourne Visit – Consults Available – Jan 22-25, 2015

Melbourne PhotosBook in to see Antony “The Physio Detective” Lo

Antony will be heading down to Melbourne from Thu Jan 22 to Sun Jan 25, 2015.

He will spend Saturday and Sunday seeing patients and there may be a possibility of appointments with him on Thursday or Friday night.

Definite appointment times can be booked at the following locations:
Saturday at CrossFit 121 from 10am to 4.30pm – For bookings, click here.
Sunday at CrossFit Moreland from 12pm to 2pm – For bookings, click here.

For more information about how to book, policies and procedures, please go to www.physiodetective.com/bookings and follow the directions.

If you would like to catch up with Antony while he is in Melbourne, please feel free to email below with days and times.

Back Injury – A Physio’s Experience

10519510_10152801588837889_6239433146789197033_nAs a Physio, I know what to do when I get an injury…theoretically… You see, we are taught how to listen and assess and work out what is wrong. We tell the patient what we have found, what we think is wrong and what needs to be done to make things better. We do our “manual magic”, we give appropriate advice and whatever things the patient needs to do at home.

What they don’t necessarily teach you is what it is like to be a patient. Even if I saw someone daily, it is still only 30-60mins in 24 hrs…I think too many physios and other health professionals need to think about that more.

I realised this quite a while ago when I had injuries. I have always been quite active so with that comes increased risk of injuries and I have had my fair share. What I want to write for you today is what happened when I strained my back quite badly and how I dealt with the issue. I will discuss what I was thinking and throw some commentary into why I chose what I did and how I made my decisions.

This is post is all about ME, NOT YOU. This is NOT what you should do. You should get assessed for any problems you have. This is about informing you what I was thinking and how I think as a patient and a physio.

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“Squat Clean?” “Full Clean?” Or just simply “Clean?” [Snatch as well]

Hang squat snatch is the CF main site wod posted today. This post is inspired by a discussion with many people but most recently Emily Bingham 😁.

Quite often, weightlifters take exception to a crossfitter using the term “squat/full snatch” or “squat/full clean”. In weightlifting, it is simply a “snatch” or a “clean”.

I don’t have a problem with saying “squat snatch” or “squat/full clean” when referring to CrossFit workouts because this is the sport of Crossfit, not weightlifting. In the rules of Crossfit, you don’t have a lot of the technicalities you do in weightlifting. For example, in CrossFit, you can press out a jerk and it is legit – not so in weightlifting.

They are 2 different sports that use very similar movements.

Doing “Grace” (30 clean and jerks for time at 135lbs) or “Isabel” (30 snatches for time at 135lbs) is one example. As written, you could muscle clean and press the bar like Graham Holmberg does in one barbell for boobs video – he nearly went unbroken! Some might power clean it, some might have to do an ass-to-grass clean. The word “clean” in Crossfit means all 3 would be legit unless specified. But how do you specify what you want? If you want each rep to include a proper clean, it is simpler to just say “squat clean” or “full clean”. If only power cleans were allowed, you would say “power clean”.

So that is for CrossFit.

If you are speaking with a weightlifter or a weightlifting coach and they are helping you in weightlifting, be mindful of the world of weightlifting. To them, a full clean is simply a clean. If they wanted something else, they would ask for it. Don’t use the terms “full clean” or “squat clean” because it just antagonises them.

What do you think? Am I wrong? Is there a better way?


Ep 3 of The Physio Detective Podcast – A quick chat with Luke Summers

285-_10203728Luke Summers from CrossFit Football and Power Athlete HQ sits down with Antony The Physio Detective Lo.

First question – What is CrossFit Football and why should guys AND GIRLS do it?

We talk about other things including “At what point does a physio manage injury risk management” and “What is athleticism?”

Click on this link to listen to the podcast.

Ep 1 of The Physio Detective Podcast. Antony Lo with Kirksman Teo, Lachlan Rowston and Blocker Walsh

Antony and Kirksman with Shy Nokman, the owner of Kai Hasu Movement Institute in Brunei

Antony and Kirksman with Shy Nokman, the owner of Kai Hasu Movement Institute in Brunei

Antony is joined by Kirksman Teo of Lifthard, Lachlan Rowston of CrossFit Creature and Blocker Walsh of CrossFit Creature and CrossFit Scorch.

Kirksman Teo discusses his ideas about lifting after a great session lifting with the CrossFit Creature Crew just before the 2014 CrossFit Regionals

Click here to be taken to Podomatic to hear the podcast!

Antony Lo on Power Athlete Radio Episode 85

This post was originally published at http://powerathletehq.com/2014/12/13/power-athlete-radio-episode-85-antony-lo-physio-detective/ by Cali Hinzman.

Antony the “Physio Detective” Lo joins us for this weeks episode of PA Radio.  The group discusses new ways to assess movement, limiting factors, and how Ant came up in the physio world.  His unique upbringing led him down a very important path in asking all the right questions, challenging the system and traditional study of the body.  Hear some of Antony Lo’s criticisms and praises about the sport of fitness.


  • 0:45 The most aggressive “Put another shrimp on the barbie” you’ve ever heard.
  •  3:00 What’s going on in Australia and why is beer more expensive than a box of wine?
  • 4:30 Antony Lo tells all.  Most athletes are jammed up because of ‘overcooked’ positions.
  • 7:40 Close your eyes, imagine three guys, touching eachother’s…ribs.  #Beefquake
  • 9:00  Ant’s athlete assessment is top notch.
  • 12:00 The Physio Detective is tasked with finding “holes in your game”.
  • 15:00 Empowering athletes to work on their weaknesses.
  • 19:00 Ant helps provide the mind-muscle connection.
  • 22:00 Who is the least jammed up of the Power Athlete Staff?
  • 27:45 Tex discusses his most recent article on planes and axis of motion.
  • 30:00 Planes of motion that are the most frequently ignored in training.
  • 40:15 Everyone makes mistakes- even the Physio Detective.  Not everyone admits it.
  • 45:16 Challenging beliefs and finding mentors.  Keys to success.
  • 47:00 Cali discusses her article on unconventional ways to change up their training.
  • 50:00 Steve used to post the humidity to the CFFB boards.  Everyone gives him shit.
  • 54:00 A laundry list of injuries? Ant will tell you exactly why.
  • 55:00 Pressure points? Legit?
  • 58:30 Useless information COMMENCE!


Many thanks guys for having me on the show.

If you haven’t been to www.PowerAthleteHQ.com, check out their training websites including CrossFit Football.

Antony Lo 2hr chat at Power Athlete HQ – raw, unscripted and unedited!

This was originally posted at http://powerathletehq.com/2014/07/31/physio/ by Luke Summers. Follow the link to watch the video.

The Power Athlete crew sits down with our friend Antony Lo, the Physio Detective, for a candid Q & A.  Antony came and visited with us after the CrossFit Games to talk shop so we can better align on our sometimes “diverging positions” on things like tension, and movement.

What we discovered is that it all comes down to the idea that Ant is a Healthcare Practitioner, and we are Performance Whores.  What we find is that those two ends of the spectrum can align with just a little bit of discussion and establishing context.


If you haven’t been to www.PowerAthleteHQ.com, check out their training websites including CrossFit Football.


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