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Brian Schiff’s Blog

Injury Prevention, Sports Rehab & Performance Training Expert

Archive for 'Core'

Improving proximal hip stability and reducing frontal plane collapse is critical for protecting the knee. Poor frontal plane control often contributes to anterior knee pain, IT band syndrome, shin splints, plantar fasciitis and other injuries. This exercise is an advance progression of the standing pallof press, and it is very effective for enhancing single leg strength as well as hip/core stability.

Click here to read my full column on this exercise in PFP Magazine.

I find that many patients and clients lack dynamic shoulder and pillar stability. Assessing this with tall plank arm taps or tall plank Y reaches can tell you a lot about one’s ability to stabilize and resist gravity in single arm support. In light of the insufficiencies I see, I prefer to use exercises that encourage integrated shoulder, torso and hip stability.

Improving shoulder and torso stability is important for overhead athletes, wrestlers, MMA competitors as well as those with any shoulder instability. This exercise is a great way to build dynamic stability and postural stability.

Click here to read my entire online column for PFP Magazine on this exercise including progressions and regressions. I think you will find this movement both challenging and rewarding for you or your clients.

This exercise is intended for advanced users who want or need to increase shoulder, core and hip stability, while also seeking to improve hip disassociation. The core must function in an anti-extension and anti-rotation fashion throughout which is a safe and effective way to target those muscles while also providing a demanding strengthening exercise for the upper body and hips.

With that said, sufficient upper body strength is a must for this exercise.  Clients with wrist pain/weakness or elbow and shoulder pathology should only perform this exercise provided they have are symptom free and have moved through the following progressions. In many cases, it is best to start with tall planking and leg lift progressions on the floor before trying this exercise.

The video below will review the exercise in one of my latest columns for PFP Magazine.

Many athletes and clients I work with lack adequate pillar and shoulder stability. Whether this is related to acquired laxity, inherent instability or simply a lack of proper muscular control, I think it is important to assess baseline stability in anyone performing overhead lifts, ballistic upper body training and in overhead athletes.

In my clinic, I work with lots of baseball players, swimmers and volleyball players. Most females tend to struggle with hyper mobility (loose shoulder joints) whereas many of my males tend to have soft tissue tightness and in some cases limited internal rotation (GIRD). Both males and females tend to have a need to improve dynamic shoulder and pillar (core) stability to reduce injury risk and optimize mechanics.

The following exercise is one I use to both assess anti-rotational control/stability as well as train the body to resist torsional forces. In the video below, you can see how to assess your baseline strength and stability.

This exercise is very effective in working improving glenohumeral and scapular stability as well as enhancing shoulder, torso and hip stability. In my opinion, athletes with poor stability in this assessment should not perform unilateral Olympic lifting or ballistic overhead training as they may lack the necessary neuromuscular control to execute the proper movement pattern.

Improving lateral chain strength is always a priority when training or rehabbing athletes. Improving anti-rotation stability is particularly important for injury prevention and dissipation of forces in the transverse plane. Whether working with a post-op ACL client or training an overhead athlete, I am always seeking ways to increase torso/pillar stability to increase efficiency of movement and reduce injury risk.

This video below from my Functionally Fit series for PFP Magazine will demonstrate a great exercise do accomplish these training goals.

Emphasis should always be placed on maintaining alignment. Do not progress the load too quickly, and be cautious if using the fully extended down arm position if clients have a history of shoulder instability or active shoulder pathology as this places more stress on the glenohumeral joint. Below are some progressions and regressions as well:

Regressions

1. Decrease the hold time as needed to maintain form and alignment
2. Allow the kettlebell to rest against the right dorsal wrist/forearm
3. Stack the top foot in front of the other foot as opposed to stacking them on top of one another to increase stability
4. Bend the knees to 90 degrees to reduce the body’s lever arm

Progressions

1. Increase the weight of the kettlebell and/or increase hold time
2. Lift the top leg away from the down leg
3. Add light perturbations to the top arm during the exercise to disrupt balance and challenge stability
4. Perform the exercise with the down arm fully extended