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In a previous article, I noted how the range of motion of crunches is not conducive to building a strong core. Crunches will only effectively engage the rectus abdominal muscles, while some of the surrounding important core musculature is not addressed. Ultimately, it is a basic exercises that serves...
If I had to pinpoint one "tight area" about which many people complain most, it's the hamstrings. I'll often find gym-goers using multiple methods to stretch those stubborn muscles: asking a partner to push them deeper into a stretch, or yanking on their legs with bands. Yet, somehow, despite their...
My friend Michael was nice enough to write a guest post for me this week! Michael is a competitive weightlifter who has been performing the olympic lifts for a little over 2.5 years. He recently obtained his Honors Bachelors of Science in Kinesiology and plans to go on to complete a degree in Physiotherapy....
What's wrong with this picture?Yes, this model has an incredibly impressive physique, but I'm referring specifically to her posture. Her ribs, in particular, are the first thing I notice.Rib flaring is an extremely common postural fault. I mainly see this in women, but there are many men who are guilty...
A few weeks ago, I wrote a post on breathing properly for your lifts. This week, my friend Nate Henry, a competitive powerlifter, wrote a wonderful follow-up article. His strongest lifts include a 523.5 pound squat in competition, and a 535 pound squat in the gym, weighing 206 pounds. His best meet...
Part of assimilating into the "lifting culture" means geeking out over new purchases like shoes, wrist wraps, straps, and belts. It's easy to fill up your shopping cart pretty quickly on Amazon.com or other similar websites. The question is, how much of these items are necessary, and what is extraneous...
Several months ago, I wrote an article called "Perfecting Your Push-up," in which I gave you some insight on how to correct some common flaws in a seemingly simple (yet incredibly intricate) movement.This post will be a sequel to that post, as a solid plank is the foundation of a push-up.The plank is...
You work these muscles 23,000 times a day, on average, but chances are, you're using them incorrectly. In our sleep-deprived, high stress lifestyles, many of us are breathing incorrectly several thousand times a day, everyday over the course of our lives.The core musculature like the rectus abdominis,...
Check yourself: as you read this, are you taking deep, full breaths, or is your breath shallow and inconsistent?I've found that my clients have the tendency to forget to breathe as the they lift. They're getting ready for a max back squat and they step under the bar with a completely unstable abdomen.You...
The squat, lunge, bench press and overhead press are all great exercises--they are compound movements that will help improve strength, power, and stability. Unfortunately, I see many people performing this movement on a machine that limits the benefits of these movements: the Smith machine.
Don't try this at home...or anywhere else, for that matter.
You've probably seen this machine at your gym before. The Smith machine is where great exercises go to die.
The reason why I am so adamantly against the usage of the Smith machine is simple: the machine creates stability for you by forcing you to move through a fixed range of motion. Part of the glory of a squat or bench press is that our bodies must find stability on their own. When you take a barbell out of the rack, you may feel a little bit shaky at first. Your shoulder stabilizers are working hard to prevent the barbell from yanking your arms behind you during the bench press. The same phenomenon occurs on the squat. If you can't properly stabilize your hips, you will either fall backwards or forwards, or your knees will cave inwards as you stand.
Squatting on the Smith machine is basically like telling your core to go take a nap while you do your set. You will notice that you will be able to squat significantly more weight on a Smith machine, because you don't need to stabilize your midline! As a result, your legs can concentrate solely on moving the load on your back. While this may sound like a positive, I can assure you it is not. If you want to improve your body's reflexive strength and prevent unnecessary injuries like rolled ankles, then stick to free weights.
When you're walking down the street, you are not moving on a fixed plane. Your hip adductors work to prevent excessive hip abduction, and vice versa. Your torso must rotate slightly to navigate your center of mass. These actions are innate and help create efficient movement. Similar reactions happen in the squat: your abductors prevent the ugly valgus knee position, your erector spinae instinctively push against the barbell to prevent your torso upright, and your glutes are suppose to help you extend the hips as you stand. Many of these muscles will go to sleep when you squat on the Smith machine, because they aren't necessary.
Don't cheat yourself. Wake up your stabilizer muscles and train with purpose.
Here's a quick little test you can do on your couch to test your squat. Focus on maintaining an upright torso when you stand up from a seated position or when you squat. It's important to reinforce good movement patterns at home so that you can move well in the gym. Pay attention to the way you move and you will be surprised of what you find.
“Trust that the body is a self righting organism. Our job is to guide the process.”
On paper, the push-up seems like a very simple exercise. Surely we've perfected it after all of those years of high school gym class, right? Truth be told, I see a lot of people who execute this exercise incorrectly and inefficiently.
While it may seem self-explanatory, there are actually a lot of little nuances to executing a correct push- up that many people do not realize. This movement is truly underrated, in that it requires a lot more shoulder strength and core stability than we may think at first glance. While watching someone perform a push-up, I can pinpoint just where their weaknesses are. If someone has a limited range of motion, unstable or weak shoulders, or poor core control, it will be apparent after just a few repetitions.
What does the perfect push-up look like? Here are a few cues:
Start with your palms a little wider than shoulder width and fingers spread
Rotate your elbows so that your biceps are facing forward
Squeeze your butt and tighten your core
Lower your body until your chest touches the ground
Keep your elbows at a 45 degree angle (do not let your elbows cave inward)
Make sure your shoulders do not collapse
Fully extend your elbows at the top
As always, we want a full range of motion. If you do not have the strength to do a push-up, use your knees. It is better to use a full range of motion on your knees than try to attempt a partial range of motion without them. There is no need to move quickly here--in fact, push-ups are harder if you do them at a slow and controlled pace.
Once you have mastered the standard push-up, you can move on to more advanced variations: pike push-ups (in which your legs are elevated), handstand push-ups (against a wall or freestanding if you feel so daring), one-handed push-ups, clapping push-ups, one-legged push-ups, diamond push-ups, etc. I could go on and on. There are a seemingly infinite number of push-up progressions, so you will never get bored with them!
The push-up is truly unparralled in developing strong shoulders and solid core control. This fundamental gymnastics movement is a great exercise and provides no equipment but yields superior results. Personally, I like to do 20 push-ups every morning when I wake up, and maybe another 20 before I go to bed! Give that a try. You may choose to start with fewer or more repetitions depending on your level of strength. Enjoy!
The most aggravating fallacy I hear is "squats are bad for your knees." No, you know what's bad for your knees? Squatting improperly. Sitting is also really bad for your knees, but that's another discussion entirely.
CrossFitter Miranda Oldroyd doing a heavy back squat.
Squats just might be the number one best exercise for you. Why? Well, there are many reasons, but the number one reason being that it is extremely applicable to daily life. Every time we sit down in a chair, go to the bathroom, or pick something up off of the floor, we are doing a variation of a squat. To quote the CrossFit journal:
"Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to any but the most advanced of athletes. This is a tragedy."
Aside from its universal application, a properly executed squat will work every muscle from your abdominals and the erectors in your spine all of the way down to the muscles in your feet. Squats are great for increasing total body strength.
So if you want to get better at any given sport, improve your overall strength, and get legs of steel, squats are the way to go! Here are some other amazing benefits of squats, if you aren't sold already:
Squats help improve hip, glute and hamstring flexibility.
They increase your overall power output (think about how much power is necessary to get out of the bottom of a heavy squat).
A recent study showed that squats improved the sprint performance of rugby players
Another study suggests that squats increase the height of your vertical jump
They improve core strength
Without squatting, we would not be able to perform simple everyday tasks life requires. It is impossible to sit in our desk chairs without squatting first. We can't avoid doing them, so we might as well embrace them!
Sources:
Comfort, P., Haigh, A., et al. Are Changes in Maximal squat Strength During Preseason Training Reflected in Changes in Sprint Performance in Rugby League Players? Journal of Strength and Conditioning Research. 2012. Published Ahead of Print.
Matuschek, C., Schmidtbleicher, D. Influence of Squatting Depth on Jumping Performance. Journal of Strength and Conditioning Research. 2012. Published Ahead of Print.
Okada, T., Huxel. K., Nesser, T. Relationship Between Core Stability, Functional Movement, and Performance. Journal of Strength and Conditioning Research. January 2011. 25(1), 252-261.
Our posture is the foundation of every movement we make. Whether we're sitting, going for a jog, or doing a deadlift, proper spinal positioning is crucial to both preventing injury and the efficiency of your movement. The fact of the matter is that the movements you're resorting to at your computer desk are going to translate to your movements in the gym.
So what is considered "good posture?" Dr. Kelly Starrett, author of Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance breaks it down into three easy steps:
Squeeze your butt
Align your ribcage with your pelvis
Tighten your core (about 20% tension for low-impact activities like sitting, 100% for a max deadlift)
Neutralize your head position and roll your shoulders back into a good position
Ideally, these 4 cues will lead you to a safe position regardless of the task. As I mentioned a few weeks ago in my post about core strength, a nice, strong core is essential to proper posture. Our core prevents our lower backs from arching and stabilizes our hips and shoulders. In these images, Dr. Starrett illustrates these concepts. As a point of reference, he places one hand under his breastbone (sternum) and another hand on his pubic bone. If your posture is aligned properly, your hands will be parallel to one another.
Image A illustrates a properly braced spine. In Image B, Starrett rounds his shoulders, and in Image C, his lower back is excessively arched.
Here, Kelly demonstrates all of the positions you can sit in comfortably with a braced spine.
So next time you're sitting at your desk at work, take a moment to focus on your posture. Are your shoulders rounding forward? Are you arching your lower back too much? If you are, simply stand up, follow the bracing sequence, and sit back down.
Sources:
Starrett, Kelly, and Glen Cordoza. Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance. Las Vegas: Victory Belt Pub., 2013. Print.
We've all been guilty of it at one point or another: pounding away hundreds of crunches in hopes of getting a "six pack." The fact of the matter is that many people care about "getting abs" for their aesthetic value rather than focusing on training them for developing stability and core strength. It is called your "core" because that is where every movement initiates. Whether you're squatting, deadlifting or doing an overhead press, it all starts with a tight, strong core. The core muscles allow you to stabilize your hips and shoulders: that is their primary function. Treat these muscles as the gateway to total body strength. You want to see real "core strength?" Look at a gymnast or a pole dancer--they have complete and total control over their centers of gravity. Essentially, developing a strong core means manipulating your center of gravity efficiently and effectively.
Russian Olympic gymnast Alexei Nemov
So why are crunches a waste of time? There are many reasons, but the main reason being that crunches are only really engaging the rectus abdominis muscles (the superficial muscles that can make up a "six pack"). This means that your intrinsic core muscles (like the transverse abdominis), your obliques, and your hip flexors are all left unactivated. To be more efficient and really develop core strength, you must utilize all of the rectus abdominis and activate the hip flexors. The hip flexors will help stabilize your pevis in exercises like the squat or the deadlift. As I mentioned earlier, the CrossFit methodology notes that "[they] train [their] athletes to think of every exercise as an ab exercise." While doing designated core exercises can be beneficial, you must remember to engage your abs in every exercise that you do.
The most important thing to note, however, is that if you really want "6 pack abs," you must, and I repeat, must make sure you follow a healthy diet. Body fat percentage is what really accounts for visibility of muscles. You can't expect to counteract eating a whole pizza by doing 100 v-ups and running a mile; our bodies simply do not work that way.
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