"All strength must be built on a solid foundation," says Jeff Cavaliere, founder of Athlean-X, C.S.C.S. "If you're just chasing numbers, but not necessarily building on a solid foundation, it will crack at some point … If you can squat £ 600 but feel like a 600-year-old man that day, after you've done it, it does not really its purpose. "
In his latest video, Cavaliere outlines five strength ranges that are critical to improving your lifting performance and that you can work at home during quarantine to prepare for the return to a fully equipped gym – or really whenever you want to improve your skills.
Scapular Force of the Straight Arm
This is particularly important when doing movements like the deadlift, because you can do the movement with the right shape and maintain a stable, straight rod path. However, you don't need access to a barbell to work on your straight arm scapular strength. You can simply throw a ribbon over a chin-up bar (or other overhead anchor ̵
Similarly, if you don't have a band or a pull-up bar, you can snap your arms into the slidable pulldown of your body weight on a slippery floor with just a towel. "The principle is the same," says Cavaliere. "Can you move your body through space with this rigid arm without compromising stability?"
Horizontal Pressure Stability
Can't wait to press the bench press when you're back in the gym? Then you want to give yourself a solid, stable base. Cavaliere recommends training your delts in some push-up variations. The push-up saw mimics the same range of motion as the bench press, while extending the planche push-up results in a tight press bench press.
Alternatively, you can improve your stability by exercising your back and shoulders. The back widow is a body weight movement that tightens your back muscles, but also requires that you use your core and glutes to maintain good shape.
According to Cavaliere, a frequent danger during squats is an inability to do this. Make sure that the upper body is positioned correctly. "I don't care whether you squat with a low bar or squat with a high bar, you still need to have a good chest extension to maintain the correct bar travel," he says. To avoid the kind of postural curvature that "could lead to disaster," throw the tape over the pull-up bar again and do some overhead walkbacks. By raising your arms above your head, you automatically go into the chest extension and maintain it. "We work here to maintain this beautiful, rigid, upright torso," says Cavaliere. Once you are in this position, do a squat.
No equipment? A simple alternative is the wall slide: stand with your back against a wall and try to raise your arms on your sides higher and higher against the wall, engaging the rear chain and the rotator cuff. The temptation here will be to lean forward and away from the wall to continue the movement, but the key is to just go as far as your body allows and work on it.
Hip rotation comes into play in all types of exercises, but is not necessarily an area that we often think of. "You will be surprised at how weak you are likely to be here," Cavaliere says.
He recommends a movement with ligaments called a conch shell that focuses on opening and closing the legs without touching the upper body, and the sliding lunge, a movement in body weight that simply involves one leg Let the side drift, which can also include a leg of barbell depending on the strength of your adductors. The hip drop is a simple movement that attacks the abduction muscles and adds to the overall strength of the hips.
If you plan to push overhead, you shouldn't. Don't ignore your shoulder stabilizers. You can do a number of facial pull variations to train your back and shoulder muscles, and pull the lower traps apart with a high to low band.
A handstand push-up also helps create the compression in your shoulders that you would have during a bench press, though without the same range of motion. You can increase the difficulty of this movement by turning it into a wall walk that requires both considerable control and strength. Just make sure you don't get started until you are able to do a standard handstand first.