Single-Leg Exercises: The B-Stance Squat The b-stance squat is a challenging single-leg exercise that has good carry over to the 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. Split squats […]…
Kettlebell Carry Variations Dan John explains, As noted before, in terms of “popularity,” the five basic human movements from the Strength Coach’s perspective are in this order: 1. Push 2. Pull 3. Hinge 4. Squat 5. Loaded Carry However, in terms of simple impact, the ability to be a “game changer” to an athlete, this […]…
Squat Therapy Series “The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being.” – Greg Glassman There are three main types of corrective squats that can be used to improve squat form – the wall squat, the […]…
The Plank Roll Exercise Planks are a fundamental core stability exercise that can easily be incorporated into a warm-up. Planks train stability in all three planes – the sagittal, frontal, and transverse planes – for anterior, lateral, and rotational stability. The front plank is an anti-extension exercise that trains the low-back to resist lumbar extension. […]…
Scapular Wall Slides The term ‘shoulder’ refers to the clavicle, shoulder blade, and arm. The gleno-humeral joint (shoulder joint) is a ball and socket joint where the head of the humerus (arm bone) articulates with the glenoid fossa of the scapula. Image modified from John Hull Grundy book, “Human Structure and Shape” Healthy shoulder function […]…
Improving Rotary Stability Rotary stability is the ability to control rotational forces during activities like throwing, swinging, striking, kicking, and sprinting. Rotary stability is needed to resist rotation through the torso during arm and leg movements. The bird-dog for example, requires stability through the pelvis, core, and shoulder girdle during hip extension and shoulder flexion. […]…
Eliminate Knee Pain During Squats Knee and/or low-back pain are often due to poor lateral stability. Stability, as defined by Charlie Weingroff is, “Control in the presence of change.” Knees collapsing in during single leg exercises like pistol squats, running, or lunging may be a sign of poor lateral stability. Stability at the knee is […]…
Kolar Wall Bug The Kolar Wall Bug is a breathing and core stabilization exercise that is great pre-workout for abdominal activation. Athletes that over-extend their low-back during squats and deadlifts can prevent lumbar hyperextension by learning to breathe effectively and integrate breathing with core stabilization. Proper breathing is the key to core stabilization. Breathing affects […]…
Improving Ankle Mobility for the Squat The lower leg routine is a combination of five exercises to improve ankle flexibility. Ankle dorsiflexion lays the foundation for the squat. The first five points of performance for the squat all require good range of motion at the ankle… #1: Weight on Heels #2: Hips below Parallel #3: […]…
Improving Shoulder Flexibility This traction sequence for the shoulder will help improve shoulder mobility. The three positions used target the glenohumeral joint at different angles. Traction decompresses the joint-capsule which itself is often adhered restricting range of motion. While the goal here is to isolate the shoulder joint as much as possible, a subtle stretch […]…