Lift Free And Diet Hard with Andrew Coates #442 Alex Effer - Biomechanics 101
Feb 12, 2026
Alex Effer, clinical exercise physiologist and biomechanics educator who founded Resilient Training and Rehabilitation, breaks down what truly matters in how bodies move. Short, practical takes on center of mass, rib cage vs pelvis positioning, why corrective exercises often miss the mark, common movement myths, and simple ways to apply biomechanics without overcomplicating training.
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Load Changes Muscle Use
- Understanding how you load a foot changes which muscles activate and how force transfers through joints.
- Alex Effer says this specificity helps pick exercises and identify movement limitations quickly.
Hip Pain Cleared By Foot Pressure
- Alex described a client whose hip pain cleared when he learned to press with the inside of his foot during split squats.
- The change altered force transfer and immediately removed the pain.
Use Center Of Mass To Progress Movement
- Shift center of mass toward toes to bias force production and toward heels to open squat depth and movement options.
- Alex Effer uses center-of-mass shifts to progress or regress exercises deliberately.