Glute Activation Drills Glute Activation: Fixing Gluteal Imbalances Many athletes have tight hip-flexors whether it’s from prolonged sitting, pelvic imbalances, or favoring one leg while playing a sport. When the deep hip flexor (psoas) is overactive/tight it inhibits the primary hip extensor (glute max) and forces the low-back and hamstrings to overwork during squats and […]…
The Ab Wheel Rollout Anterior Core Stability The abdominals play an important role in anterior core stability. The abdominals posteriorly tilt the pelvis and flatten out the low-back. Good abdominal function is necessary to prevent anterior pelvic tilt and lumbar hyper-extension (see illustration B). This anti-extension role is crucial during deadlifting and overhead pressing. Illustration […]…
The Half Kneeling Face Pull The half-kneeling face pull is a great exercise for maintaining healthy shoulders. The face pull is a nice progression from a row to a pullup; in other words, a face pull is at an angle between a horizontal and vertical pull. This is a good progression for athletes that struggle […]…
Balloon Breathing for Core Stability The Value of Blowing Up A Balloon The Postural Restoration Institute (PRI) covered balloon breathing in this article. This week’s exercise is an adaptation of the balloon breathing used in their “90/90 bridge with ball and balloon.” Strength and conditioning coaches and manual therapists can check out the home study […]…
Rotary Band Plank Core Stability: The Rotary Band Hold The rotary band plank (also known as the rotary band hold) is a core stability exercise that strengthens the abdominal obliques. The obliques resist unwanted rotation at the lumbar spine. Anti-exercises build core stability, which is the ability to resist and/or control movement. Core stability is […]…
Shoulder Mobility Drills Straight-Arm Overhead Pulldown Many gym members are familiar with the shoulder mobility drills known as dislocates or pass throughs. This variation is called an overhead straight arm pulldown and focuses on restoring movement of the scapula during overhead movement. Instead of using a pvc pipe or wooden dowel a theraband or mini-band […]…
Core Stability Training Core Stability Versus Core Strength Core stability has a different meaning than the phrase ‘core strength’. All movement originates from a stable core. Core stability is the ability to resist and control movement. The core stabilizes movement and the hips drive it. Core Stability is related to Movement Competency Core Strength is […]…
The Scapular Plank Pushup One of the most common frustrations athletes have in the gym is the inability to get their arms overhead comfortably. Whether it’s pullups, a shoulder press, or an overhead squat, supporting weight overhead is an important part of upper body training. Here’s the catch: oftentimes what seems like a flexibility limitation […]…
The Single-Leg RDL The single leg RDL is a challenging single-leg exercise that teaches the hip hinge movement pattern. The deadlift is a loaded hinge hinge, which is built upon the ability to stabilize the spine, recruit the glutes and hamstrings, and differentiate hip flexion from lumbar flexion. The single-leg RDL is one of the […]…
The RKC Plank Almost all athletes are familiar with the front plank, however, very few gym members have heard of the RKC plank. The traditional front plank is great for learning how to align and stabilize the spine. Once an athlete is able to hold a regular plank with good form – there is a […]…