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:
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
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
Well, it has been too long since my last post. Between seeing patients and the onset of spring sports with my kids, I have not been writing as much as I would like. I hope to get back to posting at least twice per month very soon. In the meantime, I thought I would share two recent videos I did for PFP Magazine. They include a half kneeling torso rotation and supine torso anti-rotation using the Surge. Both are great ways to improve rotary stability.
Increasing shoulder, torso and hip strength and stability is a common training goal for athletes involved in sport. Facilitating hip disassociation and kinetic chain linking with exercise is always a plus. I like to use a diagonal mountain climber with hip extension to accomplish these objectives. More specifically, I utilize this exercise with my overhead athletes and anyone involved in cutting, pivoting and rotational sports.
Begin in a tall plank position. The hands should be beneath the shoulders with the feet on the floor and shoulder width apart. Slowly bring the left knee/hip under the body and toward the right elbow. Pause at the end point prior to losing form or control.
Next, return the left leg toward the start position and up into full hip extension in one continuous movement. Pause at the top end of available hip extension and repeat the cycle for 10 repetitions or time on the same leg. Alternate legs and perform 2-3 sets on each side.
Sufficient upper body strength and core/hip stability in a 3 point position is necessary to perform the exercise correctly. At no time should the foot of the moving leg touch the floor or be used to balance the body. As far as a pace, I feel using a 1/1/1/1 cadence works best.
This exercise is an excellent way to promote shoulder, core and hip stability while facilitating hip disassociation as well. Driving the hip back up into extension will activate the gluteals and simultaneously force the stable (fixed) hip to stabilize the pelvis and counterbalance the movement pattern. In addition, the client will have to effectively activate the hip and abdominal musculature throughout to avoid unwanted pelvic tilt/rotation during the movement.
Click here to view the full video of this exercise I did for my ‘Functionally Fit’ column for PFP Magazine.
Core strength and stability deficits are apparent in many people. The ability to restrain movement while keeping a stable base or pillar is essential for injury prevention. Building prerequesite pillar (hips, torso and shoulders) stability is important before loading a pattern and moving more explosively. This exercise I recently featured for PFP Magazine incorporates a progression for both options.
Application: Poor hip, trunk and shoulder stability elevates injury risk with daily activities and sport. This movement introduces controlled hip extension, torso rotation and shoulder elevation, while aiming to improve pillar strength and stability. The handle bar moves around the bar facilitating a safe and smooth motion. Using both hands allows for more control initially allowing the client to incrementally adjust the amount of rotation while they learn to move in a 3D manner. Working in a slower manner will effectively train anti-rotation strength /control as well.
The exercise progression provides an option to train explosively to develop power from the ground up using both upper extremities similar to a push press except introducing some rotation to the movement. Overall, this exercise offers a great way to train the entire kinetic chain in a multiplanar fashion.
Precautions: Clients with any existing rotator cuff and/or labral pathology or low back dysfunction should proceed with caution initially mastering controlled form with light loads and not push through any discomfort. Be sure to use proper body mechanics when lifting the bar off the ground as well.
I like to include exercises on this blog that are useful for rehab and fitness professionals as well as fitness enthusiasts who visit. This is a cool exercise that a colleague taught me. I also recently shared this as part of my ‘Functionally Fit’ column for PFP Magazine. It works great when doing partner workouts or if coaching a client. We used it during our off season training for the Carolina Hurricanes and it is much harder than it looks on the surface.
Training clients to maintain core stiffness in athletic functional positions will improve performance and reduce injury risks for the spine and lower extremities. This exercise is an effective way to address postural stability, increase core strength and enhance kinetic chain proprioception
Begin in a split squat position holding a stability ball overhead. The client maintains an isometric split squat while the coach/trainer provides directional perturbations in an attempt to disrupt balance and stability.
You may opt for several quick rhythmic perturbations or elect to use more sustained pushes (1-2 seconds in each direction) to challenge the client. Allow the client to reset to the desired position if he/she does lose balance in order to facilitate optimal motor patterning. Perform 30 seconds with the left leg forward, rest 30 seconds and then repeat with the right leg forward. Complete two sets on each side.
Be sure to observe asymmetries or deviations specific to either side as this will allow for better cuing and reveal energy leaks. Marking the desired distance between the front heel and rear foot toes with tape will ensure consistency for each trial side-to-side.