MovNation Podcast Powered by MovNat Episode 4

“Keith Norris from Paleo f(x)” (54:16)

[button link=”itpc://$ ” color=”green”] Subscribe in iTunes[/button] [button link=”$ ” color=”green”] RSS Feed[/button][button link=”” color=”green”] Ask a Question[/button]

00:00 Welcome Keith Norris
01:17 What is Paleo f(x)?
02:53 Scott – Indigenous People
07:49 Aaron – Lapping Technique
14:55 Why go to a Paleo f(x) event?
18:25 Matt – American Ninja Warrior & Upper Body Strength
27:16 Zeek – Rehab
33:17 David – Elbow Swing-Up
44:26 This year vs. Last year in Paleo f(x)


Question 1 from Scott H.- Sandpoint Idaho

I’m very motivated by the things I have been learning from you through the resources I have right now and am looking into expanding those resources to learn even more, so thank you. My question is have you had any opportunity to meet any indigenous people and been pleasantly surprised by their ability to do the things that you are teaching to us zoo humans because of their never having lost the skills in their culture? Just talk about the subject of indigenous people’s life style and how it fits with your philosophy, I would like to hear your point of view.
Question 2 from Aaron – Melbourne, Australia

Hi Erwan and crew. Been loving the weekly combos on the blog! I wanted to ask you about the lapping technique in one of your combos. When is the appropriate circumstance or situation to use this technique?
Question 3 from Matt – Denver, CO

Greetings Erwan,

I am training to compete on the TV show American Ninja Warrior if they hold the event this year. basically it is spin off of a Japanese show where contestants compete on a four-stage obstacle course that is billed as the most difficult course in the world.

I think MovNat will be a great aid in my training for this event but I do have a question. On certain obstacles on the second and third stage that require upper body strength, such as the pipe slider and the cliff hanger, all of the contestants hang with bent elbows. Do you believe that is the most efficient way to perform these obstacles or should the obstacles be tackled like the swings we did in the one day course?
And I know how you like the sneaked in additional questions so here is mine. Am I going to see you there if they have tryouts?

Keep up the great work, Matt
Question 4 from Zeek – TX

Thank you for your podcasts, you have a dedicated following. My question is how to adapt MovNat for rehabbing from chronic injuries accumulating over time from a zoo human lifestyle and fitness program. Should I make any modifications or do the movements and skills and they will automatically rehab the injuries?
Question 5 from David – England

Hi Erwan – Since attending a MovNat workshop in London 12 months ago I have completely changed my outlook on exercise and movement – now my favorite movement skill is climbing trees and I get out into the woods as often as I can! I have a specific question about the ‘elbow swing-up’: I find this easy and efficient on narrow branches or bars, but really struggle with thick branches over about one foot diameter. Any tips? Do I need to work more on the swing up, or is there a more efficient technique? Thanks for all the amazing work!

3 replies
  1. Aubrey Williams says:

    On American Ninja Warrior, I’ve observed huge differences in efficiency across competitors, and efficiency definitely matters. This is not just a “power through it” type competition. While some stages are timed, competitors often fail at later obstacles and do not finish because of fatigue on earlier obstacles.

    For example, and efficient jump onto the cargo net will mean less climbing and allow the competitor to just flip over the top. Another example, any obstacle requiring hanging and swinging, as the original question pointed out most competitors use bent arms and do not use momentum. While they successfully complete the obstacle they do so no faster because of this inefficient technique and exhaust their arm and shoulder muscles, putting them at greater risk of failure on later obstacles.

    The third and fourth stages are not timed at all, so here efficiency becomes even more important.

    I think this is a fascinating topic, I think there are HUGE potential gains that can be realized by these competitors if they focus on efficiency instead of just completing obstacles at any cost.

    Recommend the MovNat team watch an episode and do a focused analysis of technique for a particular obstacle, would be a great blog post.

  2. Erwan says:

    Aubrey, I think you misunderstood my answer, I never said that the key to excelling at such a competition was only to “power through”, or that efficiency wasn’t essential to being successful. Of course it is, and obviously competitors would gain at improving their movement skills and not only their conditioning (the 2 main components of physical competence). I replied to a particular question about 2 specific obstacles, and why a certain way to perform (using power, i.e explosive strength) should be preferred over another way to perform (more technical and that would save more energy, but be slower).

  3. zeek says:

    Erwan, thanks for answering my question.
    I love this stuff. I am working with a physical therapist, they have cleared me for exercise, however movnat helps me regain range of movement and mobility besides having a “freshening” effect on the nervous system.
    Started with your workouts on breaking muscle.
    So when are you going to offer something more for people like me who train on their own and are unable to make it a movnat class? soon I hope.
    I think you have done more for my thinking and approach to life, than just physicality.
    Muchas Gracias
    merci beaucoup.


Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *