Hip Flexor Stretch for Tight Hips Hip extension is needed for most athletic movements. Hip extension is a function of the glutes and hamstrings. Deadlifts, kettlebell swings, squats, and box-jumps all require hip extension to complete the lockout position of the movement as the hips go from flexion to extension in standing. The glute max […]…
Improving Shoulder Position for the Overhead Squat The following sequence prepares the shoulders for the overhead squat, which requires motion at the shoulder blade (scapula) and arms. A stable shoulder blade position on the ribcage requires proper retraction and posterior tilt to support good arm position. Four Elements to Establishing a Good OHS Position #1: […]…
The Single Leg Box Squat The single leg squat also known as the pistol squat is one of the best lower body exercises you can do in the gym. The problem is that most athletes lack the stability and flexibility to do a full pistol squat. While there are many pistol variations and progressions, one […]…
The Bird-Dog Exercise & Rotary Stability The bird-dog exercise is a movement that mimics the developmental pattern of crawling. Crawling involves opposite arm and leg movement – outward from a stabilized core. The integration of shoulder flexion and hip extension with core stability is a requirement of many movements found in the gym. What is […]…
Hip and Shoulder Mobility Drills What is Traction? Traction refers to the decompression of the hip or shoulder joint-capsule. Both the head of the humerus and head of the femur can be tractioned to create space in the joint-capsule. Fifty percent of range of motion is in the joint-capsule and the surrounding ligaments and deep […]…
Single-Leg Training Exercises: The Skater Squat The skater squat is a great single leg exercise that improves hip and knee stability. Single leg unsupported exercises trains the glutes and external hip rotators as stabilizers of the hip. This stabilizing function is important for knee, hip, and low-back stability. The glutes and external rotators are sometimes […]…
Banded Breathing for Core Stability This exercise restores diaphragm function for improved core stability. A band is tied around the lower ribcage to encourage lateral expansion of the lower ribcage. Diaphragmatic breathing is different than chest breathing and often confused with belly breathing. If you are just breathing into your belly and not expanding the […]…
Single Leg Exercises: Bulgarian Split Squat Most athletic movements found in sports and everyday life require weight transfer to one leg: walking, running, and lunging for example. There are two categories of single leg exercises – supported and unsupported. The “Rear Foot Elevated Split Squat” (RFESS) is a single-leg (supported) exercise that can be used […]…
Glute Activation Exercises The quadruped hip extension is a great pre-workout exercise that activates the glutes from a quadruped position while training core stability. Anterior core stability is needed to maintain a neutral lumbar curve, rotary stability to prevent hip rotation, and lateral stability for balance. Incorporating core stability and glute activation exercises into your […]…
Scapular Stability for Shoulder Mobility Scapular Upward Rotation Many athletes that struggle with pressing or pulling overhead are victims of what Shirley Sahrmann calls “Downward-Rotation Syndrome.” Full range of motion for raising your arms overhead requires sixty-degrees of upward rotation from the shoulder blade. This coordinated movement of the scapula with the arm (glenohumeral rhythm) […]…