Klokov spends 10–20 seconds doing this before EVERY lift… I bet you can’t guess what it is.  

Kolokov: “For the past 6 years, when I prepare for pull in the snatch, I think final position”

On July 26, 2014 I had an amazing opportunity to meet and watch Dmitry Klokov perform snatches, deadlifts, and cleans. The man is a beast, and for those who have never heard of him, let me sum it up.IMG_2931

In 2008, Dmitry went to the Summer Olympics in Beijing and won the silver medal for his 423 kg (932 pounds) total. He pulled a 193 kg (425 pounds) snatch and a 230 kg (507 pounds) clean and jerk. He has been lifting weights for 20 years, and his father was a weightlifter  and provided him with mentorship as well.

As I watched him lift, I noticed something he did before every lift: he paused for 10–20 seconds, stood still, and got present. If you watch the video below, make sure to pay attention to the 1:05–1:20 time frame.



This fascinated me, as for the past 5 years, I have been studying the power of visualization. Whenever I’ve studied a professional athlete or successful businessperson, the one key ingredient many posses is they visualize the end in mind.

Well, I was’t sure what he was doing, so I asked, “Klokov, before you lift the weight up, do you visualize yourself lifting it before you do it?”. At first, he probably didn’t understand the question, so he made a pretty good joke at me about this and said, “No, I look at you before I lift the weight.” When his translator told him what I really said, he spent 3:30 minutes explaining what he thinks about in that 10–20 seconds.




This same principle can apply to you in either your personal or professional life. For example, before I walk into my practice every morning, I visualize tons of healthy and happy people walking in, people bringing in their families because they know the value of being proactive with their health, people asking us to host more workshops and more events because they want to learn more about living a healthy life. Check out this link to watch how to perform visualization in either the gym or at work.


* In the Gym – Before you lift up any weight, whether you’re going for a 1 RM or 3 RM, always visualize yourself completing it before you pull.


* In Business – Before you walk into your office or start your day, close your eyes and visualize how you want your day to run and what clients you want to attract.


Rib Humping

This Could Be Negatively Affecting Your Workout

Rib Humping

Let’s play detective for 30 seconds! What do you see wrong when you look at this bicyclist’s back?

Answer: If you said a high right side, then you would be correct. This gentleman is dealing with something known as a rib hump, and it affects a lot of athletes who have no clue they even have this.

This past Sunday, I went for an 81-mile bike ride, and 81 miles can get pretty boring unless you find some way to entertain yourself. Since I am a structural chiropractor and I love finding ways people can be healthier and perform better, I decided to analyze people and see what they could change to enhance their performance.

This guy stood out like a sore thumb!

In fact, I hope he finds this blog post, as he could get helped if he is not already seeing somebody for this.

Why is this important?

A rib hump is an indicator of scoliosis (abnormal curvature of the spine), which affects mostly women, but still effects 6–9 million people in our country. I would bet this number is higher, but this stat is based on how many people get diagnosed with scoliosis.

For those who want to be elite performers and function at high levels then, this should not be OK. In fact, what I have seen is that people with scoliosis have increased digestive problems, more pronounced lower back pain, decreased spirometer (lung capacity) readings, and higher numbers of forward head posture (the head sticks out over the shoulders).

This means that, even if you have the best technique in the gym and the best form, because of your abnormal biomechanics and weak structure, your likelihood of injury is higher.

Most people would wait until they display symptoms before getting this checked, which I commonly see, but people who follow this blog tend to be more proactive, which is why I have posted this article.

How do you know if you have a rib hump?

To find out if your rib humps, you will want to take your shirt off and bend forward to try and touch your toes. Have someone take a picture of your back, and post it to the comments below. If we see something that suggests rib humping, the next step is to find a structural chiropractor and someone who focuses on athletes.

They would do a structural examination, which may include x-rays, and this would determine if you’re a candidate for their care and if you in fact have any curvature to the spine or scoliosis.


She Walks EVERYDAY BUT Never Loses Weight

As I am training for my Ironman right now, I have been biking and running every free second I have. I usually bike or run through the neighborhoods behind my house, where it is very common to always see someone around either running, biking, or walking. Usually, I tend to see familiar faces now that I am at the peak of my training, and there are several men and women I constantly see walking.

These people probably walk every day, but when I look at their figures, they are obviously obese. Now, I know we live in a country where you have to watch everything you say, but the fact is, over the past 3 months, these people have not lost any weight. Before anyone makes any judgments let me say:

    1. I don’t know if these people have some genetic disease to prevent them from losing weight. I highly doubt it because most of the people I see walking tend not to look fit.
    2. I don’t know if they lost weight before the last 3 months.
    3. I don’t know if they have any knee replacement surgery or hip surgeries preventing them from pushing themselves harder.

In fact, I know nothing about these people except that they walk every day and are not losing weight.

Am I proud of them for getting outside and moving? ABSOLUTELY YES!

I am never one to judge anyone for trying to get outside and move, but unfortunately there is a problem I commonly see.

People come into my office every day and tell me their form of working out is walking 1–3 miles a day. When I meet people out in public and I ask them how they exercise, they say, “I walk my dog every morning.”

Walking IS NOT exercise! Let me say this again, WALKING IS NOT EXERCISE.

Is walking great for movement? Yes, but movement and exercise are two different things.

The definition of exercise is: activity requiring physical effort, carried out especially to sustain or improve health and fitness. The key in the definition is: REQUIRING physical effort.


Movement usually does not require any effort, as it keeps people in their comfort zone and doesn’t push their body outside the status quo. Also, if walking is effort for you, then once you feel it no longer becomes effort, then jogging or running would be the next step. If you’ve been walking for 6 months or longer the same distance and same pace and this feels like physical effort, then it may be time to reassess your strategy.

The definition of insanity is doing the same thing over and over again and expecting different results. If you have a goal of losing weight and you keep doing the same thing over and over but the weight doesn’t melt, then it may be time to change it up. 2

Take Away

If your objective is to lose weight and get healthy, then you need to challenge yourself and never plateau. If walking is effort for you, then once it becomes comfortable and easy, then pick up your pace to speed walking. Once speed walking becomes comfortable and easy, then pick up your pace to jogging. Your objective is to never get comfortable and never plateau.

Let me know your paces and how this has helped you to challenge yourself even more.