I need to go crush some front squats in a few, so this one is going to be short and sweet today. Meaning, no long-winded introduction that no one reads or cute cat references.1
I’d like to preface today’s post with a well-timed quote from strength coach, Dr. Joel Seedman:
“When a strength coach says an exercise is “deceptive,” he really means “looks sort of easy but will make you cry.”
I can’t think of any better way to introduce today’s Exercise You Should Be Doing.
Push-Up Plank Hold w/ DB Row
Who Did I Steal It From: Dean Somerset had me doing these a few years ago when he was helping me work through some lower back shenanigans. He was an asshole.
What Does It Do: At first glance it looks like a nice little row variation, and it is. However, the real nuts and bolts of this exercise is the insane core stability that’s involved. There aren’t many exercises that light up my mid-section (RA, obliques, etc) than this one. Too, I feel it in other places: glutes, upper back, eyebrows, you name it.
But for real: this is an excellent core exercise and a lot more challenging than it looks.
Key Coaching Cues: Don’t be a hero. The objective here isn’t to sling around 80-90 lb DBs to try impress the other bros standing around. Trust me, they won’t care. The name of the game her is OWNING body position. Holding a strict 3-point plank will be challenging enough for some people. When you add an oscillatory element with the row, however, it makes the exercise even more challenging as the body has to resist movement during each repetition.
Abs and glutes should be engaged, quads flexed, and foot placement will depend on how bad-ass you are (wider = easier, narrow = Wolverine). With the row component, chest should be up and I prefer to cue people to think of the motion as an “arc” rather than straight up and down. To that end think about “rowing” your elbow towards your hip.
You don’t need to be be doing core stability exercises or core strengthening exercises. You NEED to be doing BOTH!
What is Core Stability?
Core stability is the ability of the musculature of the trunk aka the “core” to be able to maintain a certain position. It involves musculature contractions typically 20-25% of MVIC (Maximal Voluntary Isometric Contraction). Another way to think of it is that these exercises require precision and control of movement rather than brute strength.
An example of a “core stability” exercise would be the Bird Dog.
The Bird Dog movement requires the participant to maintain a neutral spine position while moving an arm and leg. This does not require a maximal contraction of the abdominal musculature. It requires a low-level, precise contraction of certain musculature to maintain a neutral spine. There are NOT large amount of forces being exuded to cause the person to have to exhibit brute strength to have to perform.
Other examples of “Core Stability” exercises are:
½ Kneeling Chops
½ Kneeling Lifts
Dead Bug
Segmental Rolling
Prone Superman’s
The exercises mentioned above are all movements that can be made more difficult by adding weight or resistance. The purpose of these “easy” movements are to improve the timing and sequencing of the core musculature. Performance of these exercises are to be performed with precision and control.
What is Core Strength?
Core Strength is the ability of the core musculature to maintain or control a certain position against increased forces of gravity, resistance, or weight. Exercises or movements that would be considered core strength are:
Swiss Ball Rollouts
RKC Plank
Stir the Pot
Sledgehammer Hits
Anti-Rotation (Pallof) Press
All the movement mentioned above are using some form of external force. Whether it be gravity, weight, etc., the core musculature has to exhibit a much greater force to resist moving through the spine.
Why Do WE Need BOTH?
Well, you can have great core stability and be weaker than a baby kitten in a wet paper bag or you can have the strongest core in the world and can have poor core stability.
How is that so?
For example, maybe you can hold a plank with proper form for an inordinate amount of time, ie. 5 minutes. I would say that you have great core strength. But we can’t say that you have great core stability.
Here are a few quick tests to determine how someone’s core stability is functioning:
Segmental Rolling
Key Points:
Attempt to roll from your back to your stomach using one arm and no legs.
You may lift your head and reach with one arm.
Bird Dog
Key Points:
Can you maintain a neutral spine while alternating arms/legs?
Does the pelvis remain level while performing?
If so, then you passed. If not, then barring any type of decreased hip extension, thoracic spine extension, or upper extremity flexion mobility, your core stability may be impaired.
½ Kneeling
Key Points:
Bring front foot so that it is in line with down leg.
You should be able to maintain your balance without shaking or using your arms for balance.
Typically, one side is more difficult than the other. There may be a core stability issue if you cannot maintain an upright posture in tandem ½ Kneeling.
If you can perform the ½ Kneeling Test and both sides feel relatively equal, then you passed. If not, then barring any type of decreased hip extension, ankle, or thoracic spine mobility limitations, this could be indicative of a core stability issue.
I don’t think I need to go into as much detail for core strength, but the importance of maintaining a certain position when deadlifting, squatting, lunging, etc. is hugely important to decrease risk of injury and to improve performance.
We needcore stability because throughout the spine there are tiny stabilizing muscles that go from spine segment to spinal segment.
If you present with an imbalance during the Bird Dog, try performing with a towel roll on your low back and widen your base of support so that the movement is challenging but you can perform it with good form.
If the ½ Kneeling Test has imbalances present, try performing ½ Kneeling Chops with a band around the lower legs to improve core musculature recruitment.
The responsibility of these muscles is to stabilize from one spinal segment to another or stabilize a few spinal segments that they may cross over. If these tiny muscles don’t do their job and stabilize like during a bird dog, ½ Kneeling position, or during segmental rolling, compensation will occur.
Instead of those aforementioned muscles working, the work will be placed upon the larger muscles such as the paraspinals, etc.
Who Cares?
Well, if the small, stabilizer muscles aren’t stabilizing effectively and the larger muscles are working harder than they need to, then this can cause movement compensations over time and in turn place you at risk for injury or decrease performance.
If you present with an imbalance during segmental rolling and either can’t do a certain direction or one direction is harder than the other, perform it with some assistance.
If all else fails, see a licensed medical provider with a background in the Selective Functional Movement Assessment here (http://www.functionalmovement.com/site/aboutsfma)
With that said, we need BOTH. Performing core stability exercises as mentioned above during a dynamic warm-up or super-setted in a workout AND doing core strengthening super-setted during a workout.
Run yourself or your client through some of these tests and see what you can do to help improve their movement quality through core stability and core strengthening.
About the Author
Andrew Millett is a Metro-West (Boston) based physical therapist.
Admittedly, today’s “Exercise You Should Be Doing” doesn’t highlight anything visually badass like, say, deadlifts vs. chains, recoiled sled high pulls(<– seriously, check that out), or, I don’t know, juggling chainsaws while balancing on a BOSU ball.2
Nope, today’s exercise recommendation is very plain looking and is about as vanilla as they come. It’s not flashy and it (probably) won’t win anyone any additional Instagram followers. But oh is it a doozy and one I feel is going to raise some eyebrows and surprise people at how challenging it really is.
Supine Straight Leg Hip Extension with Alternate Hip Flexion
What Does It Do: Not only is this great for glute activation, but because of the alternating nature of this drill (bringing one leg towards you chest at a time) it also serves as a fantastic core exercise as you must resist the hips from rotating to any one side. In fancy schmancy technical terms: you’re working on rotary pelvic control, or rotary stability.
Many people are incapable of controlling their lumbo-pelvic region and it’s no surprise we see a high incidence of SI joint issues, chronic low-back pain, and many other dysfunctions up and down the kinetic chain within this population.
Drills such as deadbugs, birddogs, Pallof presses, and planks are all exercises that tackle this head on. However, I hope this quick post will encourage people to add this exercise to their repertoire as well.
Key Coaching Cues: Place your feet (heels) on an elevated platform (no higher than 12″) and extend (elevate) your hips off the floor. From there place your fingers on the front of your pelvis (ASIS) and slowly flex on hip, bringing your knee towards your chest. The idea is to use the kinesthetic feedback of fingers on the ASIS to keep your pelvis level throughout the duration of the exercise.
For added badassery, you can progress things by place a light band around your toes.
Particularly during our long, cold, New England winters.3
The shovel I’m referring to in today’s post, however, has nothing to do with that kind of shovel. Unlike traditional shoveling which sucks – and ranks somewhere between getting a colonoscopy and listening to Donald Trump speak as things I’m not rushing to do – the “shovel” variation I’m highlighting today is (hopefully) more palatable and something you’ll find use for in the weight-room.
HINT: you totally will.
Barbell Shovel Hold
Who Did I Steal It From: Kinda, sorta myself. I wrote about a similar exercise a few years ago – the shovel lift – but came across a quick write-up by Boston-based coach, Matthew Ibrahim, describing this variation…which I felt was brilliant.4
What Does It Do: First and foremost this is a great exercise to help train rotary stability. The asymmetrical – or offset – nature of this exercise makes it a perfect fit for those struggling with chronic back pain. One must “fight” to maintain a neutral and upright torso position. Not only will this target the more superficial or global musculature – glutes (you need to actively fire these bad boys), erectors, abdominals, traps, rhomboids, obliques – but also the deep, stabilizing musculature as well. Think: the “deeper” muscles like TvA, multifidi, etc.
Note: if you perform this exercise while simultaneously performing positional breathing (inhale with FULL exhale, dialing in on rib position) you’ll hammer those deep, stabilizing muscles).
Because the drill is performed in a more or less isometric fashion, it lends itself as a very user-friendly option that pretty much anyone can do.
As a corollary, even with quote-on-quote “healthy” individuals/athletes, it serves as a welcome way to train core stability and possibly as a way to increase full-body time under tension. To that end, it could serve as a nice way for some trainees to add muscle mass to their frame.
Can you dig it?
See what I did there?
Key Coaching Cues: I feel the thrilling (<— kidding) video above makes things self-explanatory. You load a barbell with anywhere from 10-45 lbs. (start conservative, it’s harder than it looks), un-rack, and hold.
Brace your abs, squeeze your glutes, flex your quads, and think about squeezing oranges in your armpits to add even more body tension. Hold for a 5-10s count, rack the barbell, rest for 5-10s, and repeat for a total of 3-5 “reps.” Then repeat the same process with the load on the other side.
Shoot for a total of 3-5 “rounds.”
I’ve been using this as a quick “finisher” with some of my clients/athletes and they love it.
Today’s guest post comes courtesy of Dallas based personal trainer, Shane McLean. If you forced me to make a short list of things I love, that list would include things like ice-cream (all of it), GoodFellas quotes, anything my cat does, old-school Transformers cartoons, and an empty laundry mat.5
And, you know, my wife would make the list too. Oh, and deadbugs. The exercise…not, literally, dead bugs. Gross.
Read below to watch some (hopefully) new-to-you variations.
Ever witnessed a “watch me pull a rabbit out of my hat” moment?
Mine was around three years ago at a fitness mastermind in Frisco, Texas which had the one and only Eric Cressey in attendance.
During his demonstration he got hold of a minor league baseball player who presented with limited shoulder flexion. After some positional breathing exercises and a few deadbug reps, the player then stood up and demonstrated his improved shoulder flexion range.
It was just like magic.
Ever since then, the deadbug has been a staple programs for myself and my clients. You could almost say it was love at first sight, if you believe in that kind of stuff.
Tony has written extensively on this subject, so I will not harp on, but the benefits of deadbugs are numerous, including
Reinforces contra lateral limb movement
Improves lumbo- pelvic stability
Reinforces correct breathing patterns
Being on the floor provides you with more stability and kinesthetic feedback
Prevents misalignment and encourages good posture
It’s definitely an exercise that provides a lot of ah-ha moments when done correctly. It may look easy to the meatheads who have never done it before, but once I drag them away from the mirror, they know it’s the real deal.
But when they ask me why it is called the deadbug, the best explanation I can give is this.
If you need to be reminded of what the dead bug is, watch Tony perform this with impeccable form.
Notice how serious he is:
Correct deadbug form consists of:
Low back in neutral (encouraging posterior pelvic tilt)
Breathing in through the nose before the rep starts and fully breathing all the air out through your mouth during the rep
Slow and controlled limb movement
No rib flaring and arching of the low back
The standard deadbug is a great warm up exercise and can be used for recovery/mobility purposes between sets of lifting heavy. This is the version you should be doing the majority of the time.
However, like a lot of things that we do over and over again, we get bored and need a little spice. When you’ve nailed the standard version and want to upgrade, take a few of these variations out for a test drive.
You’ll be the coolest person in the gym. Trust me, I’m a trainer.
1) Pullover Deadbug
Kettlebells and the deadbug is a match made in heaven, like peanut butter and jelly or bicep curls and mirrors.
The instability and the resistance of the kettlebell combined with the standard deadbug movement put extra demand on your core stability, shoulders and lats.
Did I mention it also works the chest? Now I have your attention.
Pairing this exercise with a movement that demands core stability and a neutral spine works best. For example
1A. Squat/Deadlift Variation
1B. Pullover Deadbug 6- 8 reps per leg
Or seeing you’re already down on the floor, pair it with a single arm floor press for a great upper body/core workout.
1A. Pullover Deadbug 6-8 reps on each leg
1B. Single Arm KB Floor Press
2) Weighted Deadbug
Adding light weight plates in each hand (2.5-5 pounds) slightly increases the intensity, but the real benefit is that the resistance helps slow down the movement as the weight plate descends towards the floor.
You get to enjoy the deadbug even more.
Typically, I use this movement as part of a warm up, but if you’re feeling extra ambitious, pairing this with a plank variation will give your core a double whammy.
For instance:
1A. Weighted deadbug 6-8 reps each leg
1B. Plank with plate switch (Thanks Tony)
3) Stability Ball Deadbug
The virgin deadbuger can run into trouble with contra lateral limb movement and often extend the same arm and leg. They get frustrated and can feel uncoordinated.
Enter the dragon stability ball.
Using the stability ball as a reference point helps teach the movement because using the same arm/leg will cause the stability ball to drop to one side and the client will feel the tension required for correct form as well.
Actively pressing your opposite arm/leg into the ball combined with diaphragmatic breathing will light a candle under your core that you’re sure to enjoy.
I program this variation into the warm up but this can be included in a core tri-set. For example.
1A. Stability Ball Deadbug 6-8 reps on each side
1B. Stability Ball Hip Ext./Hamstring Curl 12 reps
1C. Stability Ball Rollout 8-12 reps
A young Eric. Those were the days.
5) Bosu Ball Deadbug
Yes, the Bosu ball is good for something.
Bosu balls’ instability is excellent for upper body/core work and can take your deadbug to the next level. You’ll have to work to find your balance point but if you fall off, at least it’s not very far.
Please make sure no one’s filming, for your sake.
Pairing this with any Bosu ball exercise works as long as it’s not squats. For example
1A. Bosu Ball Deadbug 6-8 reps on each side
1B. Bosu Ball Side Plank 30 seconds on each side
https://youtube.com/watch?v=tjzuv9O6Q1E
Bonus – Click HERE for another great variation of the deadbug Tony highlighted a few weeks ago on this blog: Deadbug with Extension + Reach.
Wrapping Up
The deadbug, and its variations, deserves a prime time position in your routine because of all the benefits it provides. Don’t worry, you’ll will not look weird because all the cool kids are doing it.
About the Author
Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Dallas, Texas.
Like many of you I have been watching the Rio Olympics and often picking my jaw up from off the floor witnessing the feats of power, speed, agility, and artistry that many of the athletes display.
Whether it’s watching Usain Bolt float to the finish line or shaking my head in disbelief as Katie Ledecky almost laps the competition during the finals, it’s impressive to watch and witness years of dedication and hard work culminate into a two-week span of giving a shit about sports I never knew existed.6
As is the case every four years, much of our attention (and jaw droppiness) is fixated on the seemingly physics defying feats all the gymnasts showcase.7
Simone Biles would be exhibit #1.
To put it bluntly, she is a superb athlete and is raising the bar to standards we’ve never seen before. However, to be fair, what gymnasts as a whole are able to do seems better suited for The Matrix than real life. It’s just, you know, Simone is a real-life Trinity.
There’s no way any of us mere mortals can emulate what they do. Right?
Right. You are correct. No one is impressed by your shirtless somersault.
You may be surprised, though, that one of the most traditional “introductory” movements that most gymnasts learn on day #1 is one of the best (and most underrated) core/abdominal exercises everyone can perform; and should perform. Even you.
It doesn’t require a ton of skill nor two easy payments of $19.99. All you need is your own body and some attention to detail.
The Hollow Body Hold
I wrote about the Hollow Body Hold (and how it can be used to help women get better at doing chin-ups/pull-ups) HERE. It’s a wonderful way to teach trainees what it means to attain full-body tension, as well as helping to drive home some context (on the floor) of what needs to happen if or when someone is ready to hang from a bar.
NOTE: I think you should totally read the entire article linked above, but I’ll post the video here too. But only because because I know most you have the attention span of that dog from the movie Up (and because I love you).
Hollow Hold = body tension. This is key. As Men’s Health fitness advisor, BJ Gaddour, notes:
“The hollow-body hold allows you to properly transfer force from your upper body to your lower body without any energy leaks. The stronger and more stable you are in this position, the more power you’ll have when squatting, throwing, pushing, pulling, jumping, hitting, kicking, or sprinting.”
For most, the regular ol, “vanilla” hollow hold will be more than enough. However, if you’re interested in upping the ante try this other variation:
Hollow Position Plate Rotation
Who Did I Steal It From: the happiest person on Earth, Jen Sinkler.
What Does It Do:makes you hate life takes all the benefits of the original hollow hold, but now adds the challenge of keeping the torso “engaged” while in the presence of movement.
Key Coaching Cues: begin by assuming the “v” position as with any standard hollow hold and lower to a position you’re able to maintain. Press feet/ankles together! While holding a pair of 2.5-5 lbs. plates you’ll rotate each in as large of an arc as you can handle – starting overhead – without deviating from position.
Of course, the contraindication here – in terms of total ROM – is whether or not one has ample shoulder flexion to begin with. Those with limited ROM can still perform this exercise, but will need to be aware of compensatory patterns (excessive forward head posture, losing lower back position on bench).
Assuming a green light, try to cue yourself “palms up” in both the top and bottom positions. This will make it a little more shoulder friendly (less narrowing of acromion space and help drive a little more scapular posterior tilt).
Much like Jen, I like to shoot for higher reps on this exercise – anywhere from 10-30 total repetitions – and to ensure each is performed in a controlled manner. I.e., once you enter “it looks like you’re having an epileptic seizure territory” you should stop there.
It should come as no surprise to anyone who’s read this site for any length of time that I love me some LOLCats, beef jerky, pantless anything (insert things like writing, cooking, reading, crime fighting here)Deadbugs.
I feel they’re one of the most underused and underutilized exercises out there, due in no small part to how innocuous they look. This is unfortunate because they offer a ton of benefits and have applicability to pretty much every person, athlete or non-athlete, injury-free or not.
Not only are they a superb core training exercise, but their versatility in that they can be tweaked and progressed or regressed (depending on a person’s ability level) is what also lends them to MVP (or, MVE – Most Valuable Exercise) status in my book.
Plain ol’ vanilla deadbugs – when done right (controlled cadence, movement comes from hips and shoulders and not lumbar spine, with a full exhale – are more than challenging for 90% of the population. I’ve had professional athletes and very strong individuals humbled by this “wimpy” looking exercise.
To that point, I am never too quick to jump on the “lets make this exercise harder for the sake of making it harder” wagon. Because, frankly, more often than not…it’s not necessary.
SIDE NOTE:this is why I’m amused at people who feel the need to up the ante on things like foam rolling. We now have people using foam rollers with spikes and bumps (some even vibrate) on them or even PVC and lead pipes, thinking they’re more effective.
I’m half expecting rolling on a live grenade to be the next progression.
It has to hurt in order to work.
However, this isn’t to imply that the deadbug exercise can never be progressed or made more challenging. Truth be told: I’m always intrigued whenever I come across new variations. Like this one. which I came across yesterday:
What Does It Do: Well, it’s a deadbug, so it’s already a killer anterior core exercise, and serves as a great way to teach someone to dissociate lumbar movement from hip movement. I.e., the idea is to maintain a neutral spine position and not allow the lower back to “fall” into extension as you move the extremities.
With this variation, however, there’s a bit more in play:
1. First, it’s important to “vet” individuals for this exercise. If they lack ample shoulder flexion to bring their arms overhead, it won’t be a good fit.
2. Holding the KB above makes it easier to engage anterior core (which will help to posteriorly tilt the pelvis, which is important for those people stuck in excessive APT).
3. Lowering the KB (under control) cues the individual to create a flexion moment in the abdominals while simultaneously promoting an extension moment in the thoracic spine (where we want extension to occur).
4. Too, adding the “reach” at the end (where you keep the rib cage locked to the pelvis) is another fantastic way to increase more core demand and strength (and allow flexion, albeit with a teeny-tiny bit of load. Don’t worry, you’re spine will live).
Key Coaching Cues: To reiterate above, go SLOW when lowering the KB. Own the movement, keep the ribs down. When it comes to the reach: try not to get movement from flexing the neck. Instead, “lead with your chest,” as if the chest were pushing the KB towards the ceiling. Hold for a 2-3s count, lower, switch legs, and repeat.
3-6 reps per side should be more than enough to respect the movement.
Today’s “Exercise You Should Be Doing” has a unique flavor compared to exercises in the past.
1. It’s as miserable as it sounds.
2. The word “deep” is going to be contingent on individual anatomy, overall mobility (ankle dorsiflexion, hip flexion, t-spine extension), and one’s ability level to actually squat. Basically, unlike the internet, I’m not an a-hole and expect everyone to squat ass-to-grass.
Likewise, as I’ve stated 717 (+/- 203) times on this site, not everyone can/should press overhead. You have to earn the right to press overhead. Limitations in shoulder flexion have to be taken into heavy consideration here.
That said this exercise is pretty baller, albeit a fairly advanced variation.8
3. It’s two exercises in one! Two is always better than one. Two ninjas are better than one, two pairs of clean underwear are better than one, hell, two sandwiches are better than one.
I mean, when isn’t it?
About the only time two isn’t better than one is Michael Bay movies.
So lets jump into it.
Deep Squat Press
Who Did I Steal It From: Can’t say I recall. But for shits and gigs I’ll say Ben Affleck.
What Does It Do: Works as a nice progression with regards to squat patterning. The asymmetrical or “offset” load provides a fantastic rotary stability component to the exercise. And, of course, the pressing component incorporates the upper body making this a full-body exercise to be reckoned with.
Key Coaching Cues: First and foremost I’d make sure to audit your clients and ensure they can perform a standard Goblet Squat before tossing this into the mix.
Can they maintain proper alignment – in that there’s no excessive rib flair throughout the duration of the set. The anterior load of the KB or DB should help offset this.
Chest Up.
Push knees out (heels stay glued to the floor), squat DOWN not necessarily BACK.
Maintain abs, and think about “pulling” into the deep squat position.
End result should be elbows inside knees, chest up, natural arch in lower back.
If they hit all the checkmarks above, your client(s) are probably good to go with this variation.
HOWEVER:screening them for ample shoulder flexion is crucial. If they lack sufficient overhead mobility the “press” component of this exercise may be contraindicated.
HOWEVER (PART II): Squat depth will be highly individualized. Some people lack the requisite mobility to squat below parallel. Others, however, lack stability in the form of protective tension, which more or less tells the CNS to put on the emergency breaks. So, what may seem like a mobility restriction is just lack of stability.
[^^^ There’s more to this screen that I’ve added since writing the post above (I should update it), but this should provide ample insight].
Do you or your client pass the above caveats? Good, you’re good to go.
Grab a kettlebell and start in the racked position. With your free hand make a fist and squeeze like a mofo. This will help create more bodily tension.
Squat down to your “usable” ROM and once there, maintain tension (don’t relax), pause for a 1s count, own the position, and then press the KB up towards the ceiling making sure to follow with your eyes.
Now that I think about it: this is also a great t-spine rotation exercise!
Perform 5-8 repetitions, and repeat the same process on the other side. Alternatively, you could perform this exercise as squat, press, stand back up, squat, press, stand back up, etc.
You get to pick your poison here. Give it a try and let me know what you think
With the popularization of core stability training, true rotational movements have erroneously gotten a bad rap.
Mobility and soft tissue work have done wonders for various populations, but if you’re stretching and mobilizing for an hour before you even start your workout, something’s wrong.
Squats and deadlifts are fantastic foundational exercises, but they are simply not enough to effectively train the core.
While it has good intentions, the term “functional training” has recently been abused. Real functional training is actually quite simplistic.
Evidence-based practice has enhanced the way we view clinical practice and strength training, but it is simply a tool in the toolbox.
Fitness trends act like a pendulum. As soon as the newest idea hits the mainstream and peaks, a group of people who adamantly oppose it return it to the other end of the spectrum. What we can learn from this phenomenon is this: the answer often lies right in the middle.
Core Stability Training
Quite possibly one of the most popular fitness buzz words of the last decade, core stability training has made a huge impact on how we train our midsection for health and performance.
Characterized by learning to properly move at the hips and upper extremities while keeping the spine stable, core stability training can be categorized into different planes of movement.
For example, anti-extension exercises such as the RKC plank, challenge the core’s ability to resist extension, whereas the barbell torque, an anti-rotation exercise, involves moving a barbell from side-to-side while maintaining a rigid core.
The barbell torque, performed with arm movement and a rigid core, is a fantastic anti-rotation exercise.
Popularized by Dr. Stuart McGill, while anti-rotation exercises are fantastic for those in both the rehabilitation and performance worlds, they seem to have been associated with the trend to completely STOP doing rotational core exercises.
What gives?
The last time I checked, the torso does actually have the capability to rotate and does so quite frequently on the field. Although, solely training core stability might not directly encourage an athlete to run around the field like a stiff board, promoting movement fluidity and rotational power with TRUE rotational core exercises does have merit.
Barring any contraindications such as previous or current hip/lumbar pathologies, rotation at the core is pivotal for successful sports performance, so let’s train it!
Exercises such as cable chops and medicine ball throws will train core rotation in the standing posture to promote both movement fluidity and increase performance!
Mobility and Soft Tissue Work
Oh mobility and soft tissue work!
Can’t live with it, can’t live without it!
The rise of mobility and soft tissue work has done wonders for both the banged-up lifter population and the elite athlete. Mobility and soft tissue work are paramount for success and have helped extend careers and led to more pounds lifted on the platform.
Once again, like core stability training, what started as a great idea to reduce pain and increase performance, now has turned into people flopping around on foam rollers, smashing and flossing each and every muscle, and twisting themselves up into a pretzel for 45-minutes before they even begin their workout!
This is a major problem.
I emphasize, do not take this babble to be anti-mobility work rhetoric, quite the contrary.
In order to set yourself up for success and time efficiency, your mobility and soft tissue work needs to be succinct, effective, and goal driven. Often times, what happens is the complete opposite.
Let me propose to you an example.
You are someone who has “tight” hamstrings. You spend the first 5 minutes of your routine foam rolling.
Next, you get out your spikey ball, because the roller wasn’t good enough, and you start rolling with that. Then you perform some mobility work such as single-leg toe touches, walking kicks, yoga push-ups, and finish off with a healthy dose of static stretching from 5 different angles. Fast-forward 6-months, and guess what? You STILL have “tight” (and I use that word loosely…no pun intended) hamstrings.
My point is this: It is IMPERATIVE that you monitor for results with your targeted mobility and soft-tissue work. Your warmup should be no more than 10 minutes at most, and if you are not seeing the results you want, reassess, or see a qualified professional for some advice instead of endlessly spinning your wheels.
Squats and Deadlifts Only for Core
With the popularization in core training, came a concurrent rise in the notion that it’s all a pile of bologna.
Yep. You heard me right.
“Look at all these wacky core exercises. You don’t need those. Just squat and deadlift. That’s all you need!”
Going along with our pendulum analogy, with the rise of core stability training, came the rise of those who said all you need to do is squat and deadlift.
Again, the answer lies in the middle.
Here’s the bottom line: although you don’t need to perform a million different core exercises, squats and deadlifts alone are NOT enough. I’ve worked with clients capable of squatting and deadlifting a brick house but the second you challenge them in with dead-bug progressions such as the hollow-body hold, they can’t maintain proper positioning without holding their breath or slipping into anterior pelvic tilt.
Although you must brace the core in a 360⁰ manner to encourage maximal stability during squats and deadlifts, they essentially only train the in an anti-flexion manner, a.k.a preventing your spine from crumbling into a pile of Lego blocks during the lift.
While the barbell lifts with ALWAYS serve as the pivotal foundation of exercise prescription, adding in a few extra rotary, lateral flexion, and flexion (or “anti” movements, again BOTH have their place), will take minimal time and promote a more complete core training experience to enhance performance and reduce the risk of injury.
Functional Training
What once started as a great idea to promote enhanced daily function, has turned into people single-leg squatting on a Bosu ball while juggling in one hand and reading a book in their other hand to their imaginary friend.
Functional right?
So let me ask you this. What does functional training mean to you?
From what I understand, the premises of functional training is utilizing exercise techniques to promote function in ever day life and sports performance. In life we bend down to pick things up off the ground, reach overhead to reach and cupboards, and carry things around, do we not?
Progressively loading human patterns IS FUNCTIONAL. It literally doesn’t get more “functional” than loading squats, deadlifts, carries, and presses. Barbell training IS functional training.
Teach grandma how to pick a barbell off the ground with a correct hip-hinge pattern and suddenly she has more ease playing with her grandchild who’s sitting on the floor…funny how that works.
Training the Farmer’s Walk suddenly makes carrying groceries in from the car that much easier.
I’m not against functional training, I’m against what functional training has become. True functional training entails progressively loading basic human movement patterns to increase quality of life, rehabilitate from injury, and increase sports performance.
Evidence-Based Practice
The rise of evidence-based practice (EBP) has drastically improved the practices of physical therapy and strength & conditioning.
Constantly questioning the methods we employ is paramount to ensure practitioners are constantly learning and providing the best possible care for their patients and clients.
With that being said, we must view EBP for what is it, an important tool in the clinical toolbox, not the end-all be-all solution for everything.
Solely relying on EBP can limit creativity. Suddenly clinicians and strength coaches become hesitant to employ a technique or exercise because there’s insufficient evidence to support its use.
Here’s the truth: strength coaches and rehab professionals in the trenches DRIVE evidence-based practice.
In order for there to BE evidence, someone has to be grinding away utilizing innovative techniques and seeing results beforehand.
Do you think evidence-based practice was a part of King Arnold’s success back in the ‘70s? I don’t think so, but if he had it on his side, he may be done even better (if that’s even possible)!
Incorporate a healthy mixture of your experience, the latest evidence, and your patient/client’s values to maximize outcomes.
Conclusion
The pendulum often swings from both ends of the extremes in the fitness industry, but it ALWAYS finds its way back to the center. When new ideas rise to the mainstream, it is often associated with major backlash by a group of those who believe the complete opposite! Always question the latest and greatest fitness trends, because the REAL answer always lies somewhere in the middle!
About the Author
Michael Mash, SPT, CSCS, FMSC is a physical therapy student and strength coach located in Pittsburgh, PA. He started his company, Barbell Rehab and Performance, with the mission to bridge the gap between physical therapy and strength & conditioning by implementing barbell lifts into clinical practice.
Follow Michael at his website BarbellRehabandPerformance.com and on Facebook and Instagram (@barbellrehab))
1) A civic holiday commemorating the anniversary of the Battles of Lexington and Concord, the first battles of the American Revolutionary War on April 19, 1775?
2) Tom Brady’s birthday?
HINT: It’s the former.
Patriot’s Day is also the day the Boston Marathon is held, and the city more or less shuts down to cheer on the thousands upon thousands of participants. As a matter of fact, my apartment is located around mile 24 of the course and the elite runners will be passing by shortly.
I need to make this post quick so I can go watch.
1-Arm Landmine Reverse Lunge
**Technically this exercise could be labeled “1-Arm Landmine Reverse Lunge – Perpendicular Grip” since you’re not facing the barbell itself. But that’s too long of a name. So, whatever.
But for real, I can’t recall who I stole this one from. Clifton Harski perhaps? I saw him perform a more advanced variation of this exercise with the barbell itself resting in the “crook” of his elbow – Zercher Landmine Reverse Lunge.
What Does It Do: Reverse lunges in general are a more “joint friendly” single-leg option since the tibia can stay more vertical, and because there’s less deceleration involved (as opposed to a forward lunge where one has to “decelerate” their entire bodyweight).
They’re an excellent choice for people struggling with chronic knee discomfort or pain.
Too, the landmine reverse lunge provides an added core challenge due to the “offset loading” involved. There’s a massive rotary stability component, which makes it a nice fit for those looking to get a little more bang for their training buck.
Key Coaching Cues: I always err on the side of being conservative when it comes to single leg training. Far too often I find trainees playing “hero” on their single leg work, going too heavy, and missing out on all the benefits (hip stability/strength, knee stability, foot strength, grip strength, training multiple planes w/o compensating (knee valgus), core strength, hamstring/quad strength, overall level of sexiness, to name a few).
QUALITY of movement is important here.
Load barbell up with plates (those with longer arms may need to use smaller plates; not bumper plates as shown in the video), “cup” the barbell with your hand, and step back making sure to gently tap the knee to the floor.
Be sure to finish each repetition at the top by squeezing the glute of the working leg (the one that’s not moving).
