National Council on Strength and Fitness (NCSF)
In this video we will examine how to properly perform the Single Leg Squat also known as the Bulgarian squat. Factors such as proper movement mechanics, associated benefits, along with common errors will be addressed. The Single Leg Squat is the ideal movement to enhance patellofemoral efficiency and improve proprioception resulting in the reduction of medial/lateral sway. Additionally, the Single Leg Squat variations can improve force coupling and kinetic chain efficiency leading to its use in core stabilization and functional based training programming.
Deadlift Reaches are an excellent exercise sequence to create improvements in strength, balance and movement efficiency in the kinetic chain. Along with improved hip force coupling and increased range of motion in the hamstring and adductors muscle groups, Deadlift Reaches aid in improving sagittal plane horizontal efficiency. Deadlift Reaches are the ideal exercise for inclusion in core stabilization and functional based training programs and can be integrated into programs that address athletic performance as well as tasks associated with activities of daily living (ADLs).
In this video we will examine how to properly perform the Back Squat. Factors such as proper movement mechanics, benefits, and common performance errors will be addressed. Long considered the premier resistance training exercise, the Back Squat is the ideal movement for improving kinetic chain function and when loaded properly, muscle development in the hip and knee extensor muscle groups. Additionally, the back squat serves as a foundational exercise for core stabilization and energy transfer making it an ideal fit in functional based training programs.
Band Golf Swings serve as an ideal exercise to build functional strength and power in the trunk. In this video will look at the proper execution of the exercise, associated benefits, and common movement errors. The drill creates a unique sport specific movement in the frontal plan aiding in force coupling and improvement of core dynamics. The resisted movement enhances medial-lateral hip efficiency as well improving core activation. The benefits of the Band Golf Swings range from improvements in athletic performance to improved load transfer across the hip.
Forward Lunge with Diagonal Reaches are a good activity to add hip and trunk range of motion (ROM) to an exercise program. The movement sequence encourages balance and movement efficiency. Along with improved hip force coupling and increased range of motion in the obliques, hip flexors and glute muscle groups. The reach component of the exercise can be varied adding further challenge by raising the center of mass during the movement range.
Over the Shoulder Medicine Ball Throws or MB Diagonal chop pass as they may be called are a good activity to increase rotational power and movement efficiency. The exercise takes advantage of hip and trunk synergy to create more powerful actions in the transverse plane. The movement sequence encourages high to low force transfer and the closed chain stance enhances dynamic balance and stability efficiency. The exercise promotes functional range of motion in the obliques, while improving the kinetic chain actions of the trunk, hip flexors, and glute muscle groups.
Medicine Ball Pullovers are designed to produce power through trunk hip connectivity. The exercise uses ballistically generated momentum in conjunction with hip and trunk synergy to move the center of mass to a proximity over the base of support for the upward rise. Enough mass must be displaced forward or the exercise technique will fail. The movement sequence encourages an athletic top-down energy transfer whereas the down-up closed chain stance and its variances enhance coordination and dynamic balance. The exercise promotes athletic performance, while improving the anterior kinetic chain.
Kettlebell Lateral Walks integrate sagittal and frontal plane actions to encourage greater functional efficiency in the lateral chains. The movement combines ballistic acceleration in the sagittal plane with controlled movement in the frontal plane so that the resistance is managed over a changing base of support. The hip and trunk synergy provides the control mechanism over the resistance while ab/adductors account for bi-symmetrical movement without hip translation. The exercise is not for beginners as bell knee contact is a concern with those who lack the requisite coordination.
Snatch Jacks integrate the pulling movement of the traditional snatch with the hip adduction action seen in jumping jacks. The movement utilizes ballistic acceleration in the sagittal plane while causing an unfamiliar challenge that encourages dynamic balance, movement efficiency, and core stabilization. Depending on the assigned load, the Snatch Jack can be used as a moderate loading exercise towards the beginning of the exercise routine or as a low load metabolic toward the end.
Modified Sit-ups, sometimes called V sit-ups, or jack knife sit- ups, represent a quality exercise for trunk and hip force coupling. The modified sit-up variations provide good activities to increase hip trunk connectivity and spinal stabilization. The exercise takes advantage of hip and trunk synergy to create more forceful actions in the sagittal plane. The movement sequence encourages high to low force transfer and enhances dynamic balance and stability using a limited base of support.
MB Plate Blocks integrate the hip, trunk and shoulder for power development. The movement combines ballistic acceleration in the sagittal plane with core stabilization connecting the upper spine/shoulder complex and the lumbopelvic hip complex. The exercise applies horizontal adduction and shoulder flexion in a closed chain environment making the pressing exercise much more functional than a tradition bench press or plate raise. The exercise is for individuals with appropriate shoulder complex efficiency, strength, and coordination.
The Step-up with Diagonal Chops exercise integrates the traditional step-up with the action of the medicine ball chop. The movement utilizes multiplanar movement patterns creating an unfamiliar challenge that encourages dynamic balance, movement efficiency, and core stabilization. Depending on the assigned load, the Step-up with Diagonal Chop can be used as a moderate loading exercise towards the beginning of the exercise routine or as a low load metabolic toward the end.
The Lateral Step-over with Reach exercise utilizes frontal and transverse plane action to encourage power and strength development of the hip extensor and hip adductors. The movement improves synchronized function of the hip and upper body musculature while enhancing lateral driving performance and mobility. Due to the ballistic nature of the movement, the Lateral Step-over with Reach can be used as a moderate loading exercise towards the beginning of the exercise routine or as a low load metabolic toward the end.
Bench Clap Push-Ups are an ideal power exercise for improving upper body contractile speed and force potential. The movement combines ballistic acceleration with a potentially plyometric rebound action (dependent on performance speed) in the sagittal plane. Incorporation of the bench allows for an efficient starting progression for traditional ballistic push-ups from the ground as the body's positional angle reduces joint stresses, allows for increased speed and control, and improves the efficiency of the movement by reducing stability requirements and shortening the resistance arm.