Brian Schiff’s Blog

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

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.

This is a follow-up from my previous post. Limited thoracic spine rotation can be detrimental for the shoulders, low back and lower extremities with sports and strength and conditioning activity. Consider the impact of asymmetry or stiffness on a golfer, swimmer, thrower, tennis player or even someone doing rotational and pressing working the gym.

Asymmetrical and repetitive activity can lead to deficits as can faulty positions during work and daily life. This simple exercise with the foam roller can be helpful in facilitating optimal mobility and better kinetic chain motion. This video comes from my ‘Functionally Fit’ column for PFP Magazine.

There are several things that contribute to shoulder impingement and rotator cuff pain.  Perhaps one of the biggest issues that impacts overhead athletes, Crossfit enthusiasts and the avid weight lifter is limited shoulder mobility.  Poor flexibility in the pecs, lats, posterior shoulder as well as limited thoracic spine extension and rotation all contribute to suboptimal movement.

Poor mobility can place the scapula in biomechanically flawed positions, increase glenohumeral internal rotation and restrict shoulder movement at end range creating compensatory movement and pain.  The video below is a snippet from my upcoming webinar on rotator cuff dysfunction and nonoperative treatment.

This webinar will be great for strength coaches, exercise enthusiasts, Crossfit athletes/coaches, athletic trainers and physical therapists. If you want to attend the webinar or catch the on-demand version, simply visit www.alliedhealthed.com.  In addition, you may find my DVD on rotator cuff training very helpful in overcoming shoulder pain and staying pain free in the gym.

Click here to see a brief video overview of the DVD or visit my site at www.BrianSchiff.com for more info.  Use the code Holiday15 at checkout from today until December 25 to save $10 off the retail price.

Have a great Thanksgiving and enjoy your time with family and friends!

Rotational stability within the shoulders, torso and hips is critical for optimal performance in sport and injury prevention. Often, clients will exhibit asymmetries with respect to trunk stability with pillar assessments and the Functional Movement Screen (FMS).  I often see 2/1 scores on the RS.  Addressing any asymmetry is important for athletes and weekend warriors involved in cutting, pivoting, and rotational sports.

There are several exercises that can be used to increase rotary stability.  One exercise I recently featured for PFP Magazine in my online column, Functionally Fit, uses a bottoms-up kettlebell hold with trunk rotation to accomplish this.  This particular exercise can be used to increase anti-rotation strength and improve rotary stability.  The pictures below illustrate a knee bent (beginner) and knees straight (advanced) version of the exercise.

The knee bent position allows for easier control of the lumbar spine while keeping the shoulder blades flat on the floor. cadence should be slow and deliberate avoiding momentum that may be caused by gravity.  Once this variation becomes easier, progress to the straight knee version below.

Form is everything here so be sure to use a weight that you can control, while slowly lowering the legs each direction.  This movement pattern blends in nicely with movement prep/pillar prep activities that work on hip disassociation as well.

Click here to see my video and full column for PFP Magazine on this exercise.