Truth is, I Only Know 6 Exercises. If you think about it all exercises come back to: From John Rusins instagram Every exercise falls into one or more of those categories. With loaded carries maybe being the most "functional" of all of those categories. Carries train: Grip Shoulder Stability Core Hips Legs Too often clients with poor core or hip strength or adequate strength but a lack of motor control will compensate by overarching the low back, leaning the trunk to one side or shifting the hips. How do we fix/ counteract these compensations? Marching What are the components of marching? Neutral Pelvis Knee at or … [Read more...]
You Should Do This: TRX Serratus Saw
January 18, 2019 by
TRX Serratus Saw In the world of underappreciated muscles the serratus anterior is basically at the top of the list. What's a Serratus Anterior Do? "The function of the serratus anterior muscle is to allow the forward rotation of the arm and to pull the scapula forward and around the rib cage. The scapula is able to move laterally due to the serratus anterior muscle, which is vital for the elevation of the arm. The serratus anterior muscle also allows the upward rotation of the arm, which allows a person to lift items over their head. When the shoulder blade is in fixed position , e.g : breathing after a sprint , the serratus anterior lifts the ribcage and thus … [Read more...]
You Should Do This: RKC Plank
January 11, 2019 by
Remember Planking? The internet meme from circa 2010. "Planking is a photo fad which involves lying face down with arms to the sides in unusual public spaces, photographing the scene and sharing the image online. In form, it bears striking resemblance to the Lying Down Game, a similar photo fad that became popular among UK Facebook users in 2010." -Know Your Meme Yeah, well, neither does anyone else. But it happened. Basically, what you did was lay, face down, flat as a board, on something. Got it on Flickr from Pat Hayes That was "Planking". Yes, its pretty different from a Plank exercise, but not really. 8 Hours, 1 Minute As far as I can tell that's … [Read more...]
You Should Do This: Kettlebell Batwing Gorilla Row
January 2, 2019 by
Want Healthy Shoulders? You need to pull more. A good rule of thumb is you should be pulling, or more specifically horizontal pulling, ie rowing vs pushing, ie benching in a volume of 2 or 3 to 1. That means 2 or 3 sets of pulling exercises to every pushing exercise. Keep in Mind: You need to PUSH the rowing weight harder than you probably are already. Too often people will institute this 2:1 rowing to pressing ratio, but the pressing is done with intention and effort and the pulling is done half heartedly with 50% weights. A Sometimes Foolproof Way to Ensure The @or 3:1 Ratio Happens Calculate your total volume. Volume, not sets. Volume= … [Read more...]
You Should Do This: 90/90 Hip Stretch
December 24, 2018 by
Back Pain is an Epidemic But it's not the back who is to blame. It's often the thoracic spine and/ or the hips. In general, people with bad backs, have strong backs with too much motion occurring at the lumbar region "those who have more motion in their backs have a greater risk of having future back troubles people with troubled backs use their backs more. Generally, they walk, sit, stand and lift using mechanics that increase back loads. Many of them have stronger backs but are less endurable than matched asymptomatic controls (McGill et al, 2003). They tend to have more motion in their backs and less motion and load in their hips." - Designing Back Exercise: … [Read more...]
You Should Do This: Adductor Side Plank
November 15, 2018 by
Adductors are The Forgotten Step Children Of Leg Musculature We forget about them, don't train them, let them fade and shrivel away. until..... POP, Goes the Groin... Truth is, the hip adductor group: Adductor Magnus Adductor Longus Adductor Brevis Pectinius Gracilius are kinda important. <----they're there for a reason. The red area is the Adductor Magnus...yeah, it's a Magnus What Do Hip Adductors Do? This is what we used to know: They adduct the femur...ie, bring the femur in towards the midline of the body. Adductors internally rotate the femur....ie rotate the kneecap toward the midline (think, knock knees) But … [Read more...]
You Should Do This: Stir The Pot
November 8, 2018 by
How do I Preface This? It's tough, because, Stir The Pot is most definitely in the running and may, in fact be, the greatest core exercise known to mankind. The problem(s) are two-fold: It's too advanced for most people (lots of digging elbows, overarched backs, drooping hips). The focus is too often on speed of movement (just get through the reps). The focus should be on: Creating TENSION, holding the plank position, the whole time. Being SMOOTH and controlled, never rushing or relaxing. What Makes Stir The Pot So Special? It works ALL aspects and functions of the core, anti- extension, flexion, rotation, with one movement. "True … [Read more...]
You Should Do This: TRX Hamstring Curl
November 1, 2018 by
Pop Quiz: What's the Function of the Hamstring? Everyone gets: Knee Flexion. Everyone forgets: Hip Extension That's right, the hamstring(s) (3 of the 4) cross 2 joints. The Semitendinosus, and both heads of the Biceps Femoris (long and short) cross both the knee and the hip. So What the Hell Does That do With What? This means the hamstrings are not only involved in knee flexion, bending your knee, bringing the heel to the butt, like in a seated hamstring curl. The hamstrings are also a player (albeit should be secondary to our old friends the glutes) in hip extension. "The hamstrings have a large moment arm for hip extension, making them a key … [Read more...]
