Brian Schiff’s Blog

Through my clinical practice and sports performance training, I continue to focus on eliminating core and hip dysfunction.  I think many of the knee problems I see in runners and females are related to weakness in the glutes and small lateral rotators.  There has also been quite a buzz about a recent article written in the Strength & Conditioning Journal on crunches and whether spinal flexion may actually be good for you.

This topic alone could take up several posts so, I will not delve into that today.  However, as one who has experienced sciatica and disc injury firsthand, I probably tend to fall a little more in the camp of focusing on a neutral spine and resisting external forces as I feel this helps improve performance and reduce injury risk.  In that vain, I have been continuing to develop my own core and hip stability progressions with my advanced clients/athletes.

I have been doing a series of posts for BOSU and PFP in my Functionally Fit Column.  In my last post, I covered a 3D mountian climber with hip extension.  In today’s post,  I am covering a great core exercise with the BOSU Ballast Ball focusing on hip extension with the goal of improving shoulder, core and hip stability while promoting hip extension and disassociation.

In the video below you can check out the progressions (incline and decline)

Click here to read the full article on technique and application.  The article reviews a regression for those not ready to tackle this quite yet.  I think you will find this exercise challenging and rewarding.

I have had the pleasure of authoring a bi-weekly column for PFP’s online magazine entitled “Functionally Fit” for over three years now.  This column gives me a creative avenue to display my specific training techniques and teach others how to build a better functional body in the process.

One of the greatest things about exercise is all the different options, variations and tweaks available to bring about a desired physical change in the human body.  As Alwyn Cosgrove once said, “Exercise is like medicine.”  By this, he means the right dosage and application is critical.  I could not agree more.

As training and rehab continue to evolve and become even more intertwined, we as practitioners need to continue seeking ways to get more from our exercises.  I personally use lots of different training tools in my trade, but I am always seeking to get the biggest return on my exercise investments.  Today, I am sharing one such exercise with you, the 3D Mountain Climber with Hip Extension.  Check out the video below:

In this video, I am working to improve shoulder, hip and core stability as well as strongly encourage hip disassociation. Many clients I train and rehab simply are asymmetrical or cannot disassociate their hips which leads to flawed movement patterns and leaks int he kinetic chain.

I used this exercise in our core training series we were doing with the Carolina Hurricanes in their pre-season conditioning sessions that we just recently completed. It is not easy, but delivers so much benefit for just one movement. In the video I display a BOSU balance trainer, but in my online column for PFP, I include a full buildup progression as well. Click here to read the column.

In my blog I like to share new exercises and columns I write with you.  Today, I am sharing the latest column I recently wrote for PFP magazine.  If you like core killer exercises, then this one is for you.  It also stresses shoulder stability.  Note: this exercise requires a moderate to high level of upper body strength.

Start Position

Forward Rocking Position

Backward Rocking Position

If you enjoy these types of exercises, stay tuned as I was recently asked by Fitness Anywhere (makers of the TRX) to do an online blog series on BOSU & TRX combo exercises.  Look for these real soon.  They will also include video demonstrations.

To see the complete instructions on how to perfrom the TRX Suspended BOSU Body Saw, read my online PFP column by clicking HERE.

If you read my blog, then you know I contribute a column for PFP Magazine.  I have been doing a series for them on TRX training as of late.  My most recent column included an incredibly challenging exercise incorporating a plank and push-up.

Time is precious for many of us in the gym, so I am always looking for the best return on my time with each and every exercise I choose.  While this one is not for the novice or inexperienced TRX user, I assure you it will be one you will love to hate!  Scroll down to check out the column and see how many you can crank out before you fatigue.

Click here to read how to correctly perform the exercise, use a progressive build up series and understand the functional application.  I hope you enjoy this as much as I do!

Finally, I want to wish all my American readers a Happy 4th of July!

One of my favorite tools I use in the gym with my clients is the BOSU.  Admittedly, it is really easy to get carried away with various tools and equipment when training clients or ourselves.  But, the BOSU is awesome if you are into building strong stable shoulders and safeguarding them against injury.

Many people focus on open chain (the hand is free in space) shoulder training, but in overhead athletes such as swimmers, volleyball players and throwers, it is essential to build a solid level of scapular strength to absorb force and enable the shoulder to move freely and effectively generate power.

I routinely include BOSU stability work in the following ways:

1. Dynamic warm-up
2. Core training
3. Upper body work & scapular strengthening

One of my favorite exercises is what I term the “BOSU clock.”  I wrote a column on this exact exercise for PFP Magazine a few months back.

Click here to read more and learn how to use this exercise to improve shoulder stability and reduce pain and/or injury risk related to shoulder instability, rotator cuff pathology and muscular imbalances.

This is just one great way to use the BOSU in your training.  If you are interested in getting your very own BOSU, head on over to my OpenSky Shop and check it out – http://brianschiff.theopenskyproject.com/