{"id":2138,"date":"2015-01-26T05:34:25","date_gmt":"2015-01-26T12:34:25","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=2138"},"modified":"2015-01-26T05:34:25","modified_gmt":"2015-01-26T12:34:25","slug":"closed-chain-integrated-core-training","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=2138","title":{"rendered":"Closed Chain Integrated Core Training"},"content":{"rendered":"<p><span>Increasing shoulder, torso and hip strength and stability is a common training goal for athletes involved in sport.\u00a0 Facilitating hip disassociation and kinetic chain linking with exercise is always a plus.\u00a0 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.<\/span><\/p>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-1 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-item {\n\t\t\t\tfloat: left;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-1 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-1' class='gallery galleryid-2138 gallery-columns-3 gallery-size-thumbnail'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/blog.brianschiff.com\/?attachment_id=2139'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2015\/01\/diag-mt-climber-start-150x150.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"A person doing a push-up\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/blog.brianschiff.com\/?attachment_id=2140'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2015\/01\/diag-mt-climber-mid-150x150.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"A person doing a push-up\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/blog.brianschiff.com\/?attachment_id=2141'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2015\/01\/diag-mt-climber-finish-150x150.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"A person doing a push-up\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p><span>Begin in a tall plank position.\u00a0 The hands should be beneath the shoulders with the feet on the floor and shoulder width apart.\u00a0 Slowly bring the left knee\/hip under the body and toward the right elbow.\u00a0 Pause at the end point prior to losing form or control.<\/span><\/p>\n<p><span>Next, return the left leg toward the start position and up into full hip extension in one continuous movement.\u00a0 Pause at the top end of available hip extension and repeat the cycle for 10 repetitions or time on the same leg.\u00a0 Alternate legs and perform 2-3 sets on each side.<\/span><\/p>\n<p><span><span>Sufficient upper body strength and core\/hip stability in a 3 point position is necessary to perform the exercise correctly.\u00a0 At no time should the foot of the moving leg touch the floor or be used to balance the body.\u00a0 As far as a pace, I feel using a 1\/1\/1\/1 cadence works best. <\/span><\/span><\/p>\n<p><span><span><span>This exercise is an excellent way to promote shoulder, core and hip stability while facilitating hip disassociation as well.\u00a0 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. <\/span>In addition, the client will have to effectively activate the hip and abdominal musculature throughout to avoid unwanted pelvic tilt\/rotation during the movement.<\/span><\/span><\/p>\n<p><strong><a href=\"http:\/\/youtu.be\/566IMl8Ktp8\" target=\"_blank\">Click here <\/a><\/strong>to view the full video of this exercise I did for my &#8216;Functionally Fit&#8217; column for PFP Magazine.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Increasing shoulder, torso and hip strength and stability is a common training goal for athletes involved in sport.\u00a0 Facilitating hip disassociation and kinetic chain linking with exercise is always a plus.\u00a0 I like to use a diagonal mountain climber with hip extension to accomplish these objectives. More specifically, I utilize this exercise with my overhead [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[67,7,27,8,36,5],"tags":[100,68,150,44,74,19],"class_list":["post-2138","post","type-post","status-publish","format-standard","hentry","category-core","category-injury-prevention","category-low-back","category-rehab","category-shoulder","category-sports-performance","tag-core-stability","tag-core-training","tag-hip-stability","tag-hip-strength","tag-shoulder-stability","tag-shoulder-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Closed Chain Integrated Core Training - Brian Schiff&#039;s Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=2138\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Closed Chain Integrated Core Training - Brian Schiff&#039;s Blog\" \/>\n<meta property=\"og:description\" content=\"Increasing shoulder, torso and hip strength and stability is a common training goal for athletes involved in sport.\u00a0 Facilitating hip disassociation and kinetic chain linking with exercise is always a plus.\u00a0 I like to use a diagonal mountain climber with hip extension to accomplish these objectives. More specifically, I utilize this exercise with my overhead [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.brianschiff.com\/?p=2138\" \/>\n<meta property=\"og:site_name\" content=\"Brian Schiff&#039;s Blog\" \/>\n<meta property=\"article:published_time\" content=\"2015-01-26T12:34:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/sjid49.p3cdn1.secureserver.net\/wp-content\/uploads\/2015\/01\/diag-mt-climber-start-150x150.png\" \/>\n<meta name=\"author\" content=\"Brian Schiff\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brian Schiff\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.brianschiff.com\/?p=2138\",\"url\":\"https:\/\/blog.brianschiff.com\/?p=2138\",\"name\":\"Closed Chain Integrated Core Training - Brian Schiff's Blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.brianschiff.com\/#website\"},\"datePublished\":\"2015-01-26T12:34:25+00:00\",\"dateModified\":\"2015-01-26T12:34:25+00:00\",\"author\":{\"@id\":\"https:\/\/blog.brianschiff.com\/#\/schema\/person\/d7ecfca77bb5641821016294c8190473\"},\"breadcrumb\":{\"@id\":\"https:\/\/blog.brianschiff.com\/?p=2138#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.brianschiff.com\/?p=2138\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.brianschiff.com\/?p=2138#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.brianschiff.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Closed Chain Integrated Core Training\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.brianschiff.com\/#website\",\"url\":\"https:\/\/blog.brianschiff.com\/\",\"name\":\"Brian Schiff's Blog\",\"description\":\"Injury Prevention, Sports Rehab &amp; Performance Training Expert\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.brianschiff.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.brianschiff.com\/#\/schema\/person\/d7ecfca77bb5641821016294c8190473\",\"name\":\"Brian Schiff\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.brianschiff.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cfb4d8d97e576039b5949885812b9a4199eafdf93f5da9ccf83f9b671aac22f2?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cfb4d8d97e576039b5949885812b9a4199eafdf93f5da9ccf83f9b671aac22f2?s=96&d=mm&r=g\",\"caption\":\"Brian Schiff\"},\"sameAs\":[\"http:\/\/www.brianschiff.com\"],\"url\":\"https:\/\/blog.brianschiff.com\/?author=2\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Closed Chain Integrated Core Training - Brian Schiff's Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.brianschiff.com\/?p=2138","og_locale":"en_US","og_type":"article","og_title":"Closed Chain Integrated Core Training - Brian Schiff's Blog","og_description":"Increasing shoulder, torso and hip strength and stability is a common training goal for athletes involved in sport.\u00a0 Facilitating hip disassociation and kinetic chain linking with exercise is always a plus.\u00a0 I like to use a diagonal mountain climber with hip extension to accomplish these objectives. 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