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Perspectives Training

2 Key Points for a Solid Push-Up

I could rant on about a few things when it comes to the push-up, but I’ll choose two key points that I believe to have the greatest overall impact.

 

Core Stability – Everyone knows they need to “strengthen their core,” but few do.  This is by far where I see the biggest breakdown in push-up form and the cascade effect of a weak core will result in poor biomechanics everywhere else.  You shoulder hurts when you do a push-up?  It’s probably because your core wasn’t strong enough to support the variation you were attempting.  Work on core strength and stability first and choose a push-up regression that allows you to promote proper engagement and sequencing of your core at a difficulty level that you are actually capable of.

 

Points of Contact – I find this to be one of the most overlooked areas with any exercise.  Your points of contact are arguably the most import aspect of any exercise.  They anchor you to the external object that you are leveraging off of and transferring force through.  If you do not have solid contact your are giving away leverage and therefore strength.

 

With the push-up the main contact points are your hands.  If performing a push-up on the floor, spread those fingers apart and create as large a surface area.  The larger your contact surface is on your base of support, the greater your stability, feedback loop and force transfer will be, giving you more strength.  Whether you are gripping a bar or using the floor, use the muscles in your hands!  You need to have an active base.  Your wrists hurt when you do a push-up?  There’s a good chance you’re not using the muscles in your hands and wrists that provide support and create small space cushions around those joints.  Actively squeeze into the ground with those fingers and hands, or if on a bar, crush it.  Not only will this help protect your joints, the radiation effect of engaging those muscles will increase your overall strength in the movement.

Make sure your feet are well anchored as well.  They are another contact point and your body will leverage from them as well.

 

My favorite push-up regression is the incline push-up.  The incline can be adjusted to any level to make the movement achievable for all with out shortening levers such as with a bent knee push-up.  This promotes learning to engage your body and move it as an entire unit, maximizing the safety and effectiveness of the movement.

 

How to perform the push-up:

  • Whether on an incline, decline or the floor, start in a front support (straight arm plank) position on toes, with hands slightly wider than shoulder width and inline with shoulders.
  • Fingers should be spread apart to create more surface area while actively engaging hand and forearm muscles.
  • Head shoulders and hips should be in a neutral aligned position squared up with one another. Picture as steel rod going through your body from head to toe. Squeeze thighs, glutes and abdominals thinking of holding in your poo and pee.
  • Fill-up mid-back by driving hands through the floor, scooping your shoulder blades and slightly corkscrewing them into the ground by thinking of turning your hands out.
  • Initiate movement by thinking of actively pulling your torso toward the ground allowing elbows to bend. Head, shoulders and hips must stay aligned and all move together as one unit.
  • Lower until chest touches the ground or object you are on.
  • Drive hands through the ground maintaining tight body position returning to start.
  • If you cannot get your chest down to your target object, you are performing a variation that is too difficult for your current level. Squash your ego and regress the movement so that you can perform it properly and then as you get stronger, slowly increase the difficulty.

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Lifestyle Perspectives Training

Knee Pain? Do this! Front Foot Elevated Split Squat

The full range split squat is one of my favorite lower body movements and even more so when the modification of elevating the front foot is added.  If you experience knee pain, this modification might be an easy fix that allows you to keep your joint moving and strengthen the surrounding muscles to help improve its alignment and stability and alleviate some of that pain.

 

We live in “use it or lose it” bodies and brains.  Numerous studies have shown that when we cease to use our muscles and joints in certain patterns, the ability to perform those patterns diminishes, the same happens with the neuroplasticity of the brain.  That is why it is so important to keep moving and practice full movement patterns.

 

When we move our joints, a lubricating fluid is produced that helps keep them healthy and nourished.  Without movement, this fluid becomes absent and the joints will become stiff, immobile and possibly achy.  This is another reason why joints need to move.

 

Knee pain is often the result of an alignment issue causing excessive friction to the structures surrounding and/or within the joint.  One of the common areas where pain is felt in the knee is under or around the knee cap.  This pain often flares up with activities that produce a forward and down force, such as walking down stairs.  When the knee bends under this kind of pressure, the thigh bone glides forward creating greater tension on the tendons and ligaments surrounding the kneecap and on the cap itself.  If these structures are already exasperated due to another mechanical issue, this simple motion will cause pain.

 

We learned above that movement is important to maintain and restore joint health.  But we don’t want the movement to cause pain.  We need to modify the movement in order to achieve the results we are looking for.

 

The split squat incorporates multiple joints and muscles all important to knee health as well as challenges balance and proprioception.  Its functional carry over is undeniable.  But sore knees don’t like this movement pattern unless we add elevation to that front foot to distribute the load and force appropriately.

 

This video provides a quick overview of why we might elevate the front foot for the split squat and how to perform it properly.

 

Hopefully, you find these tips helpful.  Thanks for watching!

Categories
Lifestyle Training

8 No Equipment Hacks to get your Back Jacked

Need a killer back workout but don't have any equipment or access to gym? No problem!

This video provides no equipment home exercise solutions to get your back jacked! Gravity is a powerful form of resistance. Proper leveraging of your body weight with gravity can provide just as much muscle building stimulus as working with weights. We provide exercises for your lats, mid-back and lower back muscles as well as give you a free workout using the exercises shown in the video. The suggestions in this video range from beginner to advanced and will provide a challenging workout with zero equipment for anyone. If you find this video helpful, please subscribe to my YouTube channel, hit the like button and let us know! For customized training programs, video suggestions or inquires please contact us.

Have something you want me to make a video about? Let me know.

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Lifestyle Training

Free Follow Along Workouts

Amidst all the crazy COVID-19 stuff going on, a couple of my colleagues and I put together some free follow along workout videos to help keep you moving and healthy.  Please share this content with your friends and stay safe and healthy! I hope this finds you well. Enjoy!

Hip Mobility

Lower Body

Upper Body

Pilates with Lisa

Pilates with Anne

Fight Fit with Rob

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Training

Movement Tip: Get More Out Of Your Hip Flexor Stretch

Tight hip flexors are common these days.  Here’s how to get more out of your hip flexor stretching.

We’re going to use a PNF (proprioceptive neuromuscular facilitation) technique, also known as MET (muscle energy technique).  Some benefits of using this over a passive stretch are:

  • Getting a deeper stretch
  • Building a neuromuscular connection
  • Creating mobility, not just flexibility
  • Longer lasting effect

How does this work?  By using a submaximal contraction of the same muscle we are stretching followed by the stretch itself, we can take advantage of a response called autogenic inhibition.  Without getting into the fancy terminology, this basically creates a relaxion response that allows us to sink a little deeper into the stretch.  By contracting the muscle in the lengthened position we’re creating neural pathways that let the brain and body know we can use this muscle in this lengthened state.  Knowing we can use the muscle begins to create a new range of motion that you can build control with.  Control of your flexibility is mobility.  This gives you a longer lasting effect.

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Perspectives Training Uncategorized

Movement Tip: Isometric Low Range Squat

Isometrics can be a great way to strengthen weaknesses throughout a range of motion in a movement.

In this example I’m using an assisted low range isometric squat, but you can take the principle and apply it to anything.  Use that pause to connect with your muscles and feel what’s working, what’s not, what should be.  Take the time while in that pause to figure it out and get everything responding the way it should be and then groove it proper.  You’re only as strong as your weakest link, so find it and strengthen it.

I’ll typically start people between 2-3 sets of 3-6 reps with 5-6 second pauses per rep.  I like this for slowing down mechanics and working on grooving proper patterns.

I’ve found this exercise to be an excellent way to get people comfortable with the bottom position of a squat. (Note:  Make sure the range of motion is there first.)

Categories
Lifestyle Training

Movement Tip: The Banana Stretch

Most of us are one-side dominant in our daily activities.  We typically open doors, carry groceries, get in and out of vehicles more frequently on one side than the other.  Over time these unconscious movements add up and create imbalances in our body which can sometimes lead to insidious aches pains or injuries.  One of my favorite stretches that can both expose imbalances from left to right and help restore some balance is the Banana Stretch.  Here’s a quick video tutorial! Hope you enjoy!

The Banana Stretch can also be performed in a door frame.
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Lifestyle Perspectives Training Uncategorized

Tips for Healthy hips!

Our hips play a huge role in our mobility.  They are at the center of where all the action takes place.  Just about every way we move involves the hip joint in some capacity, whether it be direct or indirect when we initiate movement, forces travel through the area.  It’s needless to say that keeping them healthy will have a huge impact in our overall well being and quality of life.

So, how do we keep them healthy you ask?  With 21 muscles crossing this incredible piece of architecture you might think that the answer is going to be complex.  Many experts will give you numerous stretches and exercises to take to task however the most important thing to do is keep them greased by keeping them moving regularly through all their movement ranges.  This is something that should be done daily however most of us have set patterns throughout our day that have us using our hips in a very limited capacity and so they become limited to that.

There are 6 primary ranges of motion that the hip joint provides for us:

Flexion – when the thigh bone moves forward ahead of the hip.

Extension – when the thigh bones moves backward behind the hip.

Abduction – when the thigh bone moves out to the side of the hip.

Adduction – when the thigh bones moves across our mid-line.

External Rotation – when the thigh bone rotates so that the knee points out away from the body.

Internal Rotation – when the thigh bone rotates so that the knee points in toward the body.

Do you move your hips through all these ranges in a deliberate manner daily?  Chances are that you don’t and by limiting the range of motion and freedom of your hips the cascade effect of compensatory patterns and the insidious onset of pain occurs.

To help mitigate this terrible outcome, I’m going to provide you with one simple dance that takes just seconds to perform to keep those hips greased and mobile daily.  Whether you’re young, old or currently experience some form of discomfort, this little jig has got you covered.  I have to give full credit to Kevin Darby, strength coach/educator extraordinaire and the authority in Canada for Fascial Stretch Therapy, as I picked this up from his playbook.

You can read this description, but the video provides a clear and easy visual as well as instructions.  While my mother is from South America, you’ll see that I clearly didn’t inherit those well greased dance hips often associated with South American populations.  Enjoy!

The Dance:

Step 1:  Take one foot and plant it to the ground.  Remember, plants don’t move so this foot will stay where it is for the whole dance as we maneuver around it.

Step 2: Take your other foot and step forward. (Planted foot hip is now in extension)

Step 3: Take that same foot and step back. (Planted foot hip is now in flexion)

Step 4: Now take a step across your planted foot to the side. (Planted foot hip is now in adduction)

Step 5: Step over to the other side. (Planted foot hip is now in abduction)

Step 6: Step back over to the other side crossing that planted foot and facing your whole body that way. (Planted foot hip is now in internal rotation)

Step 7: Now step back over to the other side again and rotate your whole body to face that direction without moving that planted foot.  (Planted foot hip is now in external rotation)

Can you see how we’ve just covered all of the primary ranges of motion for our hip?  It’s genius!  You can repeat these steps and each time you go through them as your hip frees up, you can take larger and deeper steps increasing the range of motion.

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Training Uncategorized

Movement Tip: Half-kneeling palloff press

It’s well known how important core stability is, and while static exercises like planks are a great place to start and learn how to feel and engage your core for stability, you’ll need to advance and be able to maintain stability with weight and or force transfer.  I’ve found that most people are good with sagittal plane stability (resisting a forward or back bend), but poor with coronal (side to side) and transverse (rotational) stability.  The latter two are especially important for all populations as something as simple as getting in and out of your car requires the awareness and stability of all planes.

The Palloff Press is an excellent movement choice that incorporates stability work in all planes, with focus on the transverse and coronal while adding some force transfer through the press.  I like starting with the half-kneeling variation to promote the locking in of good pelvic stability, and for people with tight hip flexors and quads, you get to work in a nice open hip position on the knee down side.  I’ll initially use an isometric hold at the top of the extended range to make sure that people are able to feel and adapt appropriately to the force transfer.

This is a fantastic movement to include in your movement prep. or warm-up exercises.

See the video below for a full demonstration and explanation.

Here’s what it looks like:

Anchor a Large O-Band or resistance band to a stable object at about shoulder height when you are kneeling.

Face 90 degrees away from the anchor so that your torso is perpendicular to it. Holding the band with inside hand first and overlapping with the outside, center hands over solar plexus (mid-torso) and move away from the anchor so that there is resistance on the band. (Distance will depend on your current level of comfort and strength.)

Assume a half-kneeling position with inside knee down on the ground inline with hips, shoulders and head. Outside leg should be forward and flexed 90 degrees at hip and knee with foot maintaining full contact on ground.  Ensure pelvis is level and lock it in by contracting glutes, hamstrings and core.

From this position slowly press hands forward straight away from torso fully straightening arms and maintaining shoulder height.

Keep hips and shoulders square with one another and resist the torsion of the band. Hold arms extended position for specified time and then slowly bring hands back toward torso.

Remember to breathe throughout.

Complete full set with weaker side first before switching.

Recommended variables to start with:

2-3 sets, 4-8 reps per side, 3-5 second holds in extended position.

Categories
Perspectives Training

Own Your Movement With These Simple Techniques!

Mobility is a buzz word that is often used interchangeably with flexibility, however mobility is not just being flexible, but the ability to control your full range of motion and flexibility with proper muscle coordination patterns and awareness.

If you want to maximize performance and movement efficiency, mobility is a must!  So, it’s not just about being flexible, but also being in control throughout your entire motion.  You need to be able to own it.  Here’s where implementing things like slow reps and isometrics come into play.  Before you start to just move weight through a movement, you should be able to go through that movement in slow motion and be able to pause it at any point throughout it without deviation.  If you can do this, you will reduce your risk of injury and overload and create a more fluid and efficient movement pattern.

Here are a few techniques and examples you can try:

Isometrics – I’m a huge fan of these!  In gymnastics just about everything we did included being able to hold the movement position isometrically before being allowed to progress to the sexy stuff.

Example:  The Back Extension – this is a movement I always see performed poorly in the gym.  Most of the time I see a swing up with momentum.  Try just holding your body at the top position for 5-10 seconds and see how it goes.  You can try pausing this movement at any point in the arc and holding to see where you may have weakness.  It’s a humbling experience and will really make you see what muscles you’re working, and what ones you aren’t.

10 Second Negatives – One of the greatest power lifters of all time, Ed Coan talked about these at a SWIS conference one year.  He explained how you should be able to control every aspect of your squat throughout its entire motion.

Example:  The Squat – a lot of people like to rush through this movement letting gravity push them through the negative.  Try counting out a full 10 second negative with your squat keeping the motion constant and smooth.  This will allow you to feel every little deviation and instability you may have.  Guess what?  The more stability you have, the more force you will be able to generate and the bigger your real lift will be.

Think of the Opposite – I encourage this with every movement in order to stimulate the full use of your stabilizers as well as help maximize the agonist contraction.

Example:  The Bench Press – instead of just letting gravity push the bar down to your chest, think of pulling it down instead.  Envision squeezing or rowing it through the negative.  You’ll find a much smoother and solid movement, and actually get a nice explosive pop into your positive out of the bottom!

This video gives a contrast between the typical momentum rep, and isometric rep and a slow controlled rep.

Enjoy!