Something happens that happens to people who can bet 300 or over 400 deadlifts. They begin to believe that these achievements liberate them from the little things that have built or kept their foundations in play.
What usually happens is that you think they are too advanced for certain things, but ironically, it is these "little things" that hold them back in the end. Here are six humble moves that will attack the weak points of strong lifters (and even less powerful lifters) if you can do them at all.
1 – Glute L-Bridges
For Lateral Side Strength and Strength
There is a 90% chance that almost all of your strength training will rotate around sagittal planes or forward and backward movements. These are all popular and important lifts that you see in the gym.
There's absolutely nothing wrong with that, and I'm not here to beat deadlifts, squats, rows or press patterns. Although focusing on this movement level can be great for muscle development and even for effort, muscles remain responsible for adduction, abduction, or even rotation for drying.
That may not sound like a huge thing, but its calm. Long term imbalances, chronic pain and injuries can occur. What you need to do is use small tools to escape the sagittal plane and force the muscles to stabilize the load when the force is applied in a different direction.
Let's start with the medial gluteal muscles. It is surprisingly difficult to maintain a one-legged bridge as the lever arm moves farther away from the body (as seen in the video). If you focus on slow, controlled repetitions and a sustained contraction of the grounded leg, the medial gluteal muscles will work hard to maintain a straight alignment of the pelvis.
If your hips are sinking or twisting (and if you believe it, they'll be doing it new in this movement), it's a strong indication that you have some work to do. This is not the same as doing a squat with a tie around your knees; In fact, this is much more effective because of the positioning on the back and the emphasis on a single leg.
The structure of the glute medius has a positive effect on the performance of your squats, deadlifts and lunges and acts to relieve your lower back and sacroiliac region. As a bonus, the further you can swing your raised leg, the more you talk about your active hip mobility, which can be doubly helpful to a stuck person. If you're a meathead, you probably are.
For poor stability and strength of the lateral plane
Guys with lots of muscle and a heavy squat are immediately trimmed to execute lateral executions because the entire movement is dominated by the inner thighs and inclinations becomes.
The goal is to make one leg touch the other while maintaining a straight lower leg. If you use a mat on the top of the box, the working leg will feel good. Sets of 10 reps per side should be more than enough.
3 – Posterior plaques
For weak intrinsic strength in the upper back and neck
Many people can find their way down through heavyweight pull-ups, which are technically only halfway down. You may be able to pull off 500 pounds from the ground and attach heavy weights to a cable to get many repetitions. This is great for the cosmetic mass and the specific strength of the skills.
But there's a reason why these same strong people pinch their necks when they look over their shoulders or kick their backs off when picking up a pencil or tying their shoes – it's very easy to get artificially strong and it may even be that you can escape injury for a long time.
But the truth is that big heavy lifts like squats and deadlifts – as important as they are – need a foundation. And if all those little things do not contribute to a compound movement, they will catch you in the form of chronic pain or acute injury.
Attacking in the case of the upper back and neck The deep neck flexors and extensors and setting the rhomboids, the back deltoids, the middle traps and the teres minor are the best way to bring about changes in the health of your upper back and neck as well as to see your posture.
You may think I have a strong neck and a good posture of the muscles, but the back plank tells you instantly how incredibly weak these groups are compared to other synergists involved in your train patterns.
Sets of 15-second holds are more than enough to notice technical errors, especially if they carry a lot of size. Some training points:
- Hold the chest, chin, and fists as high as possible to the ceiling. Overhang the neck so that the flexors work hard. Bend your elbows into the benches to lift the rib cage.
- Hold your hips up. Do not drop them, otherwise the back deltoids will not be hit so hard.
- To progress, push the benches a few inches farther apart to create a larger lever arm before adding external loads. Even a small change in bank width makes a big difference in the difficulty level of the movement.
4 – Resisted Scapular Slides
For weak intrinsic upper and neck strength
Classic wall guidance is ineffective for most people. It does not take much to develop the ability to hold your arms against the wall while moving your hands up and down.
Obverse slides, however, create a forward force angle that requires the back bends and upper back to become more heavily engaged – without slacking – through the entire set.
Maintaining the wide elbows and a neutral position of the spine becomes much more difficult than with traditional wall slides, but it does not take much weight to take advantage of this movement. as long as the technology is maintained.
5 – Medicine Ball Tomahawks
For tight shoulders and poor circumduction
If you wear a lot of muscle, you probably have your shoulders fixed. This results in pain and pain in the shoulder and also prevents you from breathing through movement-based movements such as Turkish get-ups, brawls or med-ball throwing.
The reason why footballers are never confused with bodybuilders is why, no matter how much After muscle building they can still move freely, have the integrity of their joints and achieve full range of motion while watching bodybuilders sprinting or in the performance of athletics can be a Cringe festival.
Up to the Upper Body The body is worried that it has a good umduction – the ability to move the shoulder 180 degrees – based on a combination of flexibility by all the muscles crossing this intersection and the power of the working muscles, to pull your arm through the desired areas. In short: This combination of strength and flexibility creates mobility and probably requires no more medicine ball tomahawks meeting the entire rear chain via the focus on the same shoulder mobility as mentioned above
Use a light medicine ball to start. Ten pounds should be enough. The rules are simple:
- Keep your elbows wide at all times. It's easy to do this exercise if you're cheating with a bicep curl instead.
- Hold your chin and neck tight. Stretching the neck forward (into the ground) is just a compensation pattern that does not represent a positive improvement in joint mechanics.
- Touch the medicine ball on the upper back and pause on contact. Increase all you can at the same time from the ground to get a full position of the arched angel.
This movement illuminates your weak lower traps and rear roofs and gives you an honest indication of what your shoulder rotation looks like. There is no reason why you should not master this movement, but you probably will not do it first.
6 – Susceptible plate transfers
For tight shoulders and bad transcription
The idea of scapular stability is so strong that we forget one truth: for every supporting joint, stability and mobility lie on a continuum. Even when there is a great need for agility, there is still a need for some stability and vice versa.
For the shoulder blades, stability is king, but the body must have the ability to move the shoulder blades at will. This contributes to healthy, painless shoulders and also allows the shoulder joint to move freely.
People with good scapular mobility will not have problems relocating plates.
In the video I'm only with a 2.5-pound record. For my customers, I use their water bottle or one of my grease handles. The point is, it's very easy to let the technology out the window, and it's extremely humble, even with the least amount of stress. If you leave everything on the mat, it is more difficult than it looks. Make 8 passes in each direction.
How To Perform These Movements
If you take a phase to add all these exercises into your program, possibly on their own day, you can generate the perfect storm to make your body more efficient and effective in the healthier machine and from the weight room.
If you're good with this stuff, it's well worth your time. Check your ego at the door before you check in to your weekly physiotherapy ward. By the way, also for some conditioning steps.
A Strongman's Guide to Shoulder Health
The Top 3 Mobility Exercises for Lifters