Brian Schiff’s Blog

Halo Trainer

I recently received a Halo Trainer from Bryce Taylor, its inventor and program director.  I am fortunate enough to test and sample many new products related to fitness and rehab.  Many of them are one dimensional, full of fluff or new takes on an old product. This product really delivers for those in the rehab and fitness worlds.

Disclaimer: I am not being compensated for this product review or paid to endorse this product.  I simply love what it has to offer. The Halo Trainer offers countless training possibilities for so many people despite their backgrounds and abilities.

In fact, here is an excerpt from the Halo Trainer website:

Halo Training currently consists of 4 levels of difficulty for functional bodyweight training.   We all know that people have various levels of strength, flexibility, coordination, etc. so we at Halo Rehab & Fitness believe that individuals should not be performing the same exercises.  Although it is always to goal to increase the challenge, it is not always appropriate.  Sometimes an exercise can be advanced and other times an exercise needs to be made a little easier to meet the specific level of the individual.

For this reason, the Halo training development team has created four distinct levels of difficulty based on scientific principles. Our team has created levels of difficulty for over 300 exercises so that you can create a specific progressive individualized program to maximize bodyweight training.  Just pick a starting level and progress to the next level when you are able to complete the challenges of your current level.

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All effective prehab and rehab programs for recreational and competitive athletes should include single leg stability exercises.  I like to use sliding exercises as one way to improve neuromuscular control of the core, hip and knee.  Frontal plane collapse is a common issue with respect to knee dysfunction.  Using sliders/gliding discs as well as theraband is an excellent way to improve strength and kinetic chain control.  Below is an exercise i recently featured for Personal Fitness Professional:

This exercise is effective in injury prevention and rehab programs for those with ankle instability, anterior knee pain, hip weakness, poor landing mechanics and higher ACL risk if playing pivoting and cutting sports.  It will improve core stability, hip and knee strength/stability, dynamic balance, groin flexibility and trunk control.

The band serves to enhance activation of the hip external rotators and further challenge stability of the hip and knee.  The band should not pull too forcefully, but just enough to cue the desired muscle activation pattern.  A slower cadence on the eccentric portion of the exercise is preferable to maximize stability and strength gains.  Do not force through any painful ranges of motion, and remember that form and alignment are paramount so limit the reaching based on the client’s ability to maintain adequate control.

Facilitating better lower leg stability is always a priority in my rehab and training programs. I have long been an advocate of single leg training to resolve asymmetry and reduce compensations and injury risk. Once a client masters form on the ground, adding in more proprioceptive challenges can take their training to a new level.

Today I wanted to share a previously unpublished video I shot for my ‘Functionally Fit’ column that demonstrates a single leg squat exercise on the BOSU Elite Trainer. It is a relatively new exercise tool that offers some tweaks on the original BOSU balance trainer.

Lateral quickness is an important part of athletic development. Having the ability to effectively decelerate and and then re-accelerate the other way is critical for success in field and court sports. Incorporating such movements as part of a multi-directional speed training plan will pay dividends for athletes. In this video I demonstrate how to use the BOSU Elite Balance Trainer to improve lateral speed and quickness.

This exercise is an excellent way to increase lateral foot speed and quickness. In addition, it allows you to introduce energy system training, improve proprioception and enhance dynamic lower limb stability. It is also a great way to train body control and deceleration – two key things necessary for injury prevention in jumping and cutting athletes. Athletes may tend to stand upright once they come back down to the ground, so coaching and cuing them to stay low and not allow their shoulders to move outside the outside leg may be necessary.

You can read more about this exercise in my upcoming column Functionally Fit at www.fit-pro.com.

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.