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Do you experience pain in your wrists while doing exercises like bench presses or planks? If so, then read on!As I've mentioned 1,000 times (and you're probably sick of me saying it already), we always have to look distally (farther away) from the area in question. Think of your entire arms as a train....
Since I've made a post about shoulder restrictions, I've received a few requests about how to loosen up stubborn hips.This is my dad, unintentionally showing off hisperfect bottom position and impressive ankledorsiflexion.One thing I'd like to mention, which has been noted in previous posts, is...
If you Google "mobility," you can find pages upon pages of articles about how to improve your mobility at any given joint. Thoracic mobility, shoulder mobility, ankle mobility, and the like are central themes on fitness blogs all over the internet (mine included). As a trainer, it satisfies me to see...
I'd say nearly every person I've trained has, during an assessment, mentioned a previous shoulder injury. Even I have suffered from the plague that is shoulder pain in the past.The shoulder (glenohumeral) joint is the most mobile joint in the body. The ball and socket architecture allows it to move...
"Ankle mobility" seems to be a buzzword these days. Coaches often tell their athletes that the limiting factor in their squats is the lack of range of motion in the ankles. Everyone claims to have poor ankle mobility, and they're all looking for the magical way to improve it. You'll see them stretching...
If your shoulder hurts, you've probably assumed something with your shoulder is inherently dysfunctional. While that may not be false, you also have to consider what's going on around your shoulder. Ida Rolf, a famous Structural Integration practitioner said it perfectly, "Where you think it is, it...
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...
The knees are the largest joints in the human body. Unfortunately, these large joints also seem to be an even bigger area for pain and injury. In the U.S. alone, surgeons perform around 700,000 knee replacements annually--that's a lot of bionic knees! Other knee-related injuries include ACL tears, MCL...
In the prequel to this post, I explained why so many of us carry a lot of tension in the neck. Stress, poor posture, and breathing can all contribute to elevated shoulders and a heavy head. I taught you a few quick movements that will strengthen the muscles of the chest, back and shoulders, and today...
If you had to pick one place where you regularly carry the most tension in your body, what would you choose? I'm willing to bet you chose your upper trapezius muscles.The upper trapezius muscles seem to be (in my experience) some of the most overused and abused muscles in the human body. Many people...
For every exercise, there's an equal and opposite, behind-the-neck variation. Behind-the-neck lat pull-downs, pull-ups, push presses, strict presses, are just a few examples of exercises I've seen people try to do behind their necks. Perhaps they're trying to hit the same muscle groups in a new way,...
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.
"The human body is a machine which winds its own springs."
-Julien Offray
You've taken the first step and bought yourself a gym membership. Now you think to yourself, "okay, what the heck do I do with all of this equipment??" Some of the machines in there look like Medieval torture devices. It's easy to lose yourself in the rows of fancy gadgets in there, but in reality, all you need to achieve your fitness goals is your own bodyweight and some free weights.
Regardless on your fitness goals (increase in strength, increase in size, fat loss, etc.), I recommend you avoid the weight machines at all costs. (Okay, if you REALLY want to use the cardio machines, fine. That's a little bit different.)
Here's why:
Stability- Try something for me: stand on one leg and try to balance yourself for as long as you can. Now try to balance yourself while you're laying on a leg press machine. It is quite obvious that you do not need to create any stability for yourself when you're in a fixed or seated position predetermined by a machine. Your smaller stabilizing muscles, which I continually talk about, turn off when you use a machine, simply because they don't need to fire. There's a reason why you can leg press 2-3 times what you can back squat. Our bodies only like to use muscles that are absolutely necessary in an effort to conserve energy, so it will stop firing any muscles that don't need to fire. Those ever-important glutes that I wrote about will most likely not fire on a leg press they way they will on a squat or a lunge, just as those shoulder stabilizers won't fire on a chest press or a lateral shoulder raise machine.
Range of motion- No matter what the exercise, it is important to use a full range of motion for each repetition. When we are strapped into a machine, the machine chooses our range of motion for us, and rarely does it take you through the full range of those muscles in any given movement.
Joint stress- Certain machines can place tremendous stress on your joints and connective tissues. For example, the leg extension machine stresses the anterior cruciate ligament (ACL) and the other ligaments and tendons that hold your kneecap in place. Open chain exercises (isolations) can irritate those tissues more than closed chain (compound) exercises.
Functionality- The word "functional" is thrown around a lot. Here, I use "functional" to relate to the transfer to our day-to-day movement patterns. How will machines or open chain exercises carry over to your ability to play sports, pick up your kids, or go run a 5k? It won't. However, a deadlift has a direct transfer to picking up heavy furniture, and a squat has a direct transfer to standing up from your desk chair correctly. Using machines will train your body to adapt to isolating one muscle at a time, and of course we never want that! We want to train movement, not muscles!
This machine makes me cringe every time I see someone use it!
Although fancy new machines can be enticing, I urge you to step away from the Smith machine and try a back squat (or better yet, a front squat or an overhead squat). Back off of that silly crunch machine and try some hollow rocks or weighted planks. You will save yourself from injury and ultimately build a stronger, more stable body, ready for any task you ask of it! Channel your own inner Terminator and turn your body into a machine.
Sources:
Escamilla RF, Fleisig GS, Zheng N, Barrentine SW, Wilk KE, Andrews JR. Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Med Sci Sports Exerc. 1998 Apr;30(4):556-69.
Stensdotter AK, Hodges PW, Mellor R, Sundelin G, Hager-Ross C. Quadriceps activation in closed and in open kinetic chain exercise. Med Sci Sports Exerc. 2003 Dec;35(12):2043-7.
Chow JW. Knee joint forces during isokinetic knee extensions: a case study. Clin Biomech (Bristol, Avon). 1999 Jun;14(5):329-38.
Having a big butt is certainly preferable for models twerking in rap videos, but it's also extremely important in athletic performance. Weather you're a soccer player, a running back or just simply working out to maintain a healthy lifestyle, you need to make sure you're giving your butt the attention it deserves.
I know what you're thinking: "But Arianna! I can squat 250 pounds. My glutes are really strong!" In a perfect world, you would achieve glute activation in the back squat, but many of the back squats I see people execute in the gym make use of the anterior quadriceps muscle and recruit minimal activation from their posterior chain. The truth is, if you are a predominantly sedentary person (meaning you sit for 4+ hours a day at home or at work), you probably don't know how to correctly activate your glutes because you're not using them for the majority of the day. Fear not--you are part of the American majority who sits at a desk job all day. It's no wonder that we don't know how to activate the right muscle groups considering we don't use them as often as we should.
Underactive or weak glutes can cause a ton of problems, including lower back pain, knee pain, IT band syndrome, and a whole slew of other maladies. Your quadriceps may be strong enough to squat 250 lbs, but guess what? If you learned how to activate your glutes properly, you would easily squat over 300 lbs.
The gluteus maximus (one of three muscles that make up what we collectively call the "glutes") is the biggest muscle in your body. Now, if we learn how to properly employ the strength of this tremendous group of muscles, we are going to see some real magic happen. Whether we're doing a deadlift, a squat, a box jump or a clean and jerk, we need to learn to properly harness the power from our glutes in order to move the most amount of weight and avoid injury.
In order to utilize the strength of the ever-powerful gluteal muscles, we must focus on activating them. Some great exercises can be found in my previous article about warm-ups, but I'll list a few more that I really like here:
Once you learn to properly engage your posterior chain, you will see tremendous gains in strength while simultaneously protecting your body from injury. If you have humongous quadriceps and a small butt, that should be a red flag to you that your glutes needs some more attention. Channel your inner Nicki Minaj and start building a bigger booty!
Conventional gyms are fully stocked with machines from wall-to-wall, racks of dumbbells and bars with an array of plates to load them. What many globo gyms lack, however, are the more non-traditional items. Toys like tires, sleds, and sandbags provide a whole new stimulus for your brain and your muscles alike.
Let's take a sandbag and a barbell of equal weights, for example. A barbell is a solid, stable object; a sandbag, on the other hand, is much more unstable. Sand may move around within the bag, forcing you to constantly move with it. Try doing a front squat with a barbell and then a front squat with a sandbag.
Image courtesy of Men's Health
You will immediately notice a huge difference.
Sandbags, chains, ropes, kegs, pipes or balls filled with water, stones, sledgehammers, tires, and a partner (willing, of course) are all great tools to add to your training bag. These objects will really take your training to the next level, because they require significantly more core stabilization than fixed objects.
These tools allow you to challenge yourself in a new way, and they're all very cheap (or free) to use! You can be resourceful and throw some objects together that you would have otherwise allowed to collect dust in your basement.
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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