Front Plank
One of the first concepts we teach clients at IFAST is neutral
spine.
As you can imagine, this is difficult for many -
whether it's due to limited mobility, poor stabilization patterns, or a
mixture of both, this can often be quite challenging.
To help
teach neutral spine and proper core stabilization patterns, one of my
favorite tools is a simple PVC pipe. As you can see in the picture
above, I've placed a PVC pipe along my spine, and it should be in contact
with three parts of my body:
- My buttocks.
- My upper back.
- The back of my head.
If someone is really struggling, we'll use the PVC pipe not only for
basic core stabilization exercises, but on dynamic exercises such as
squats, pulling variations, or whatever needs the most work.
What you will often see instead of...
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Optimal Shoulder Performance DVD's
Eric Cressey and Mike Reinold have managed $1 billion in shoulders.
Read that again: ONE BILLION dollars!
But that's not even what this post is about.
Lately it seems
as though people want black and white, a line in the sand that says "rehab
starts here," or "the personal trainer/strenth coach can work with someone
here."
I hate to burst their bubble, but it doesn't work that
way.
Trainers and coaches know more about rehab and "corrective
exercise" than ever before. And the PT's that I know and work with
are always sharpening their skills when it comes to the training
process.
That's why when Eric Cressey and Mike Reinold (the
Head Athletic Trainer of the Boston Red Sox, in case you were wondering)
collaborated on their Optimal Shoulder Performance DVD series, I knew it
would be fantastic.
Because it's not...
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The Incomplete Death Star
As I was enjoying the perfect Indiana weather yesterday (it's only
"perfect" for about 3 months total every year), something hit me...
The year is already 25% over!!!
As
such, I decided to review my goals for the year. I'm right on track
for most of them, while a few others need to be recalibrated.
Assuming your goal isn't to blow up small planets (hence the Death Star
picture), I'd love to hear how you all are progressing towards your
goals.
Are you on track? A little ahead? Or maybe a
little behind?
What do you need to do to ensure that you hit
ALL of your goals this year?
I sincerely hope you're all on the
right path. If not, take some time this weekend to figure out where
you've gone astray so you can get back on the path to success!
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Rope Attachment
I know many of you out there are fans of the face pull, so
here's a cool variation that I think you'll enjoy.
The supine
face pull is performed in exactly the same fashion as the traditional
version - thumbs up grip, pull towards your face/neck, etc. The big
difference here is that when you're stable on a bench, you're more stable -
which means MORE WEIGHT!!!
A few notes:
-
The weight should be pulling your torso off the bench a bit.
This will allow you to protract/retract your scapulae.
Basically, you don't want your scapulae to be "pinned" to the bench like
when you're bench pressing.
- Expect to use anywhere from
10-20% more on this variation versus your standard face pull.
Next time you're in the gym this variation a shot and see how it
feels!
Stay strong
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Feeling old-school? Check out the old Blogspot!
