How to Combat Poor Movement in Your Upper Body Training | Breaking Muscle
In this article we’re going to look at how to improve movement quality in the upper body with mobility, stability, and motor control focused exercises. Sports-specific needs aside, the bulk of my initial programming for my clients’ upper body work focuses on the posterior chain, and there's no change here. I believe in lengthening the front and strengthening the back of the body first.
The Ancient Greek Hack to Future-Proofing Your Posture
Decades of sitting at a desk can wreak havoc on your muscles.
And all his desk work, which may appear to be mainly work of the mind—reading and writing—also trains his muscles. Teaches his muscles how to be, or how not to be.
Sitting in a chair, he unconsciously teaches groups of muscles on the front of his body, flexor muscles, to tighten—including upper-body muscles that pull the arms and shoulders forward, such as the biceps and pectorals, and lower-body muscles, at the junction of the pelvis and legs, that pull the hips forward.
The pernicious engagement of those muscles—as well as disengagement of the opposite sets of muscles on the back of the body—helps explain why, after sitting for a while, he feels stiff and starts to ache.
“Left to its own devices, your flexors will tighten up and take you back to the fetal position, whence you came—if you don’t do something about it.”
So, before the sitting starts, Stocking tries to compensate for some of his extensor muscles’ impending deprivations.
The biggest muscle in the butt, the gluteus maximus, is a priority because it is the biggest, thickest, most powerful muscle in the body—and the significance of this muscle would be difficult to overstate.
No other mammal even has a gluteus maximus.
Stocking’s strategies for avoiding gluteal amnesia include the hip thrust. With the lower edges of his shoulder blades pressed against the side of a bench, a bed, or a sofa, and with his feet flat on the floor in front of him, his knees bent and his trunk muscles braced—to keep his spine in neutral position—Stocking extends his hips and contracts his glutes.
Stocking’s favorite exercise for the upper body is the row. His favorite form of the row is the reverse pullup.
Hopping to Run Faster | Run Faster with Plyo
Hopping, a plyometric move, has been show to build power which translates to better running at higher speeds.
Six-Week Daily Hopping Program:
Week 1: 5 sets of 10-sec. hopping/50-sec. rest (total hopping: 50 seconds)
Week 2: 6 sets of 10-sec. hopping/40-sec. rest (total hopping: 60 seconds)
Week 3: 8 sets of 10-sec. hopping/30-sec. rest (total hopping: 80 seconds)
Week 4: 10 sets of 10-sec. hopping/20-sec. rest (total hopping: 100 seconds)
Week 5: 15 sets of 10-sec. hopping/10-sec. rest (total hopping: 150 seconds)
Week 6: 15 sets of 10-sec. hopping/10-sec. rest (total hopping: 150 seconds)
Progressive daily hopping exercise improves running economy in amateur runners: a randomized and controlled trial
https://www.nature.com/articles/s41598-023-30798-3
Creatine Is All the Rage. Should You Take It?
Creatine, known for boosting athletic performance, is being studied for benefits to bone health, cognition, sleep, and mental health.
Alternatively, people take three to five grams a day, which can take longer for the muscles to saturate. Candow takes 10 grams a day. Comments: 2.5g / day.
If you are going to try creatine, researchers say to look for creatine monohydrate. Most people buy it in powder form and mix it into drinks or even food.
Flexibility Exercises: 7 Best Moves to Warm Up or Cool Down
A consistent mobility practice that includes flexibility exercises can help runners maintain proper form and mechanics, and prevent injury.
- Child's pose to upward-facing dog
- Primal squat with alternating reach
- Cat-cow
- Quadruped thoracic spine rotation
- World's greatest stretch with down dog
- Dynamic kneeling hamstring stretch
- Roll down to plank walk-out
https://www.runnersworld.com/training/a44418434/mobility-exercises-for-beginners/
- Knee hug to hip stretch
- Leg swing
- cat-cow
- quadruped hip cars
- Hip flexor stretch with overhead reach
- Down dog to cobra
https://www.menshealth.com/fitness/a63446746/stretching-for-beginners/
- Child's pose
- Thread the needle
- Thoracic extension
- Seated pec stretch
- Hip flexor stretch
https://www.menshealth.com/fitness/a64578236/hip-mobility-plan/
- Hip circles
- Seated Hip Lift
- Crescent lunge
DIY 3-in-1 WOOD PLYO BOX for $35! {Fitness/Tutorials}
I have been wanting to post about this DIY for FORRRREVVVVVERRRRR…but life happens and I could never bribe Jeff enough to get him to write down the tutorial for this amazing PLYO BOX!…u…
DNS Star - Peter Attia (@peterattiamd) • Instagram reel
An absolute favorite of mine. I can’t get enough of the DNS star movement. Started this way back with @rintala_movementflow and I keep it up with @drkylerbrown … the more I do it the more I like it.
Physical Challenge: Try the Kenyan Marathoners 45 Minute Ab Workout
I visited www.lornah.com to train with the Kenyan marathoners. Every day they do a 45 minute ab workout with the kenyan trainers. Working out with the Kenyans makes you realized your body can be pushed to levels in high altitude and heat on a very miniscule diet of fish, rice, and fruties. Try it if you dare. Follow me here www.kdalive.com
forearm plank x 1:00
side plank R/L x 1:00
reverse plank 1:00
x 2
bent knee v-sit Russian twists 1:00
bent knee v-sit leg bicycles 1:00
bent knee v-sit
- extension x10 10 sec rest
- rowing x10 10 sec rest
- bicycle ext x10 10 sec rest
- side ext x10 10 sec rest
- side ext hold 10 sec hold R/L
- arms-legs ext hold x 10 sec
supine - bridge x 20
- single leg bridge R/L x 20
supine - alt leg raises x 20
- straight leg raises x 20
- scissors x 20
- U-leg raises x 20
side plank - thru planks x 20
- hip dips x 20
- side plank hold x 20 sec
x 2
supine - reverse crunch x 20
- single leg reverse crunch R/L x 20
- reverse crunch x 10
- single leg reverse crunch R/L x 10
side lying - clamshell x 20
- horizontal hold x 20 sec
- leg circles both directions x 20
- running circles x 20
- horizontal hold
x switch sides
prone - superman x 5 sec x 10
- superman kicks x 20
- superman scissors x 20
- alt superman rotation x 20
- hands behind back x 10
- alt superman arm leg raise x 20
- arm leg swimmer x 20 sec
babies pose x 20 sec
cat-cow pose x 20
Sciatica? I'm a personal trainer and here’s the 3-move stretching routine I swear by | Tom's Guide
If you suffer from sciatica nerve pain or hip flexor pain, here are the three stretches our in-house personal trainer recommends to improve symptoms.
Frog pose
feet in line with knees!
MODIFIED PIGEON
Men Over 40 Can Use the Two-Step Kettlebell Getup for T-Spine
Men over 40 can use the two-step kettlebell getup for an effective exercise to develop healthy t-spine mobility and core strength. Add the two-step getup to your training twice a week, doing 2 sets of 10 reps on each side.
How to Do the Two-Step Getup
- Lie faceup with your left leg straight and your right knee bent, right foot flat on the ground. Your left arm should be on the ground. Hold a light dumbbell or kettlebell in your right hand, directly over your right shoulder.
- Pressing your left upper arm and elbow into the ground, push your right shoulder upward, continuing to keep your right arm straight. Watch the weight as you do this.
- Rise to a sitting position by straightening your left arm until your upper body is propped up only on your left hand. Lower with control back to the start. Do 10 reps per arm.
Best Coaching Cues for the Two-Step Getup
● Consciously engage the core before starting the first movement.
● Keep the foot of the extended leg on the ground throughout the movement. You’re using leverage instead of strength if the foot comes off the ground.
● The complete motion should be smooth. No “jerking” the shoulders or noggin off the ground.
Helpful Tip for the Two-Step Getup
Fellas, you have to remember the first movement is rotating the shoulders. This is not like a traditional abdominal crunch—you’re not raising your head first. Rotate the shoulders, continue pushing the extended arm vertical and allow the head to follow. Your T-spine should be rotated at least to a 45-degree angle (in relation to the ground) when you’re raised to the forearm.
Punch the Clock | StrongFirst
0:00 Swing 10/10 (12/12)
1:00 (Clean and) Press 5/5
2:00 Row 10/10
3:00 Squat 5/5
4:00 Rest
5:00 Repeat (5 rounds total)
The Hollow Body: The Most Important Skill to Master - Breaking Muscle
What do I mean by hollow body position?
It’s characterized by a shortening of the anterior part of the torso (abs are contracted) and a posterior pelvic tilt (to achieve the posterior pelvic tilt, think about squeezing your butt cheeks together). Ultimately, doing this puts your body in a hollow, or banana-shaped, position—hence the name.
If you’re in a hollow hold position on the floor, it means just your bum and lower back only are touching the floor. Your shoulder blades and extended legs shouldn’t be touching the floor, your heels should hover just a couple inches off the ground, and your arms should be extended straight overhead squeezing your ears.
1. Deadbug Holds
2. Wall Deadbugs
4. Straight-Legged Deadbug Holds
5. Tuck-Ups
The Hollow Mash-Up
If you think your hollow body position is already pretty solid, try this hollow body mash-up test. Can you do it unbroken?
10 V-Sits
15 Tuck-Ups
20 Hollow Rocks
30 Second Hollow Hold
Blast Your Abs With This Sprinter Situp and Gator Roll Finisher
You'll blast abs, obliques, lower back muscles, and glutes by combining sprinter situps and gator rolls in this at-home, no-equipment core finishing move from Ebenezer Samuel, C.S.C.S.
The best part: You can do this core series anywhere.
- Start with your back on the ground, lower back glued to the floor, arms and legs slightly off the ground. Contract your abs and lift legs and shoulder blades off the ground. You're now in a hollow hold.
- Roll over to the left onto your belly and then your back quickly; do this without letting arms or legs touch the ground. You should land in a hollow hold.
- Go right into sprinter situps: Maintain a hollow hold and elevate your torso while tucking your right knee to your chest. Then return to a hollow hold and repeat the move on the other side. That's 2 reps.
- Gator roll to the other side; now do 4 sprinter situps.
- Repeat the pattern until you've completed the round of 10 sprinter situps.
- Rest 1 minute; do 3 sets.
The Snatch Walking Protocol for Ultra-Athletes | StrongFirst
Kettlebell size:
Men—12kg to 20kg
Women—8kg to 12kg
Method:
Snatch the kettlebell, lower it from the lockout to the rack position, take one step forward, drop the kettlebell from the rack, and then snatch again. Repeat. Switch hands every 5-10 repetitions.
https://www.onnit.com/academy/kettlebell-snatch/
KETTLEBELL SNATCH Crash Course
https://www.youtube.com/watch?v=NPEpKOxsAVE
How and Why to Single Leg Romanian Deadlift - Breaking Muscle
The posterior chain—you’ve undoubtedly heard people waxing prolific about this topic, particularly in response to sedentary lifestyles. It’s a great buzzword to make yourself sound smart while describing a very simple concept. The posterior chain—you’ve undoubtedly heard people waxing prolific about this topic, particularly in response to sedentary lifestyles. It’s a great buzzword to make yourself sound smart...
Thoracic Mobility Can Help You Avoid Back Aches and Poor Posture
Avoid back aches with these thoracic mobility exercises that focus on the upper spine and offer relief for aches.
- Ball Upper Back Release
- Child’s Pose With Shoulder Lifts on Foam Roller
- Thoracic CARS
- Kneeling Chest Opener to Spinal Flexion
- Quadruped Thoracic Rotation
- Seated Eagle Arms Dynamic Stretch
- Dolphin Press
Dan John, Inventor of Goblet Squat, Demonstrates Fave Squat Drill
The legendary strength coach Dan John breaks down a lower-body kettlebell flow exercise in a new video, which takes the goblet squat into the overhead squat.
3 Minute squat test - Stand quickly every 30 seconds (he was only using 20lbs)
Can do curls during it!
https://www.youtube.com/watch?v=ZwtbLFbICwY
The Butt Kicks Warmup Helps Men Over 40 Avoid Hamstring Injury
The butt kicks warmup drill is a basic movement that can help men over 40 get their bodies ready for exercise and protect the hamstrings.
Heel comes straight up to the butt with knee pointing out not down.
Split Squat With Overhead Press | POPSUGAR Fitness
I am not a fan of jumping lunges — at all.
- Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
- Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.
- Straighten both legs as you press the weights back toward the ceiling. This completes one rep. Do 10, then switch legs.
A Full-Body Strength Training Workout at Home - The New York Times
If you’re willing to be creative, a set of elastic bands can be as effective as a gym full of weights.