HOW STRONG IS YOUR ROTATOR CUFF?
🏋🏼♀️When we are pressing weight overhead or performing a sport with repetitive overhead motions, we must possess a rotator cuff with adequate strength and endurance.
🤓 Why? With overhead motion, our rotator cuff fires and pulls head of humerus medial to maintain good joint position. Then, the deltoid kicks on to bring our arm overhead. Without adequate cuff function, deltoid can override the movement, pulling our humerus up more, and potentially irritating structures like our bicep, bursa, and/or supraspinatus tendon.
These drills will challenge endurance of the cuff in various positions. These are good for:
🥇 Overhead athletes (i.e. rock climbing)
🥇 Shoulder rehab
🥇 Weight lifters (front rack, jerk, snatch)
🥇 Getting snacks off the top shelf
🤽🏼♂️Start with a light @perform_better mini band and put those shoulders to work!
#Repost @ericcressey (@get_repost)
Split-stance double clutch overhead #medicineball stomps are an awesome drill to work on firming up the front leg to accept force during pitching. This is yet another example of how med ball work can be an outstanding way to prepare for the stress of throwing without actually throwing. Thanks to @srshrek31 for the demo. #cspfamily#sportsmedicine#sportsperformance#medball#performbetter @perform_better #mlb
Flowing into the week end.
ARE YOU MAKING THESE LAT PULLDOWN MISTAKES??
When you’re performing lat pulldowns, there are a few things you want to avoid if you want to do them safely and optimally. In the first half of this video, Achieve owner @jasonlpak demonstrates the following two mistakes:
❌Allowing your shoulders to roll forward. This can cause discomfort in your shoulder joints and won’t work the lats as much as when you keep your shoulders down and back.
❌Using momentum. This can cause low back discomfort from the excessive flexion and extension. The unnecessary extra body movement is likely because the weight is simply too heavy.
Instead, try to abide by the following guidelines:
✅Keep your shoulders down and back.
✅Keep your body still as you pull the weight down toward your chest.
We hope you find this helpful. Double tap if you do, and until next time, ✌️💙💪
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Saw this post from @infinitehealthteam and it couldn’t be more timely. There have been a rash of elbow and wrist pain in our clinic related to this very topic. Good info and if you play a sport, lift weights, or have a job with frequent gripping this advice can help to relieve your pain.
Wrist Pain When Pressing or Curling 😬
A common complaint we get from our weight lifting clients its pain in the wrist from either pressing (usually barbell bench press) or curling (usually barbell bicep curls).🏋
Pain of this nature may not seem so bad at first, but can progress to become a serious problem. In the worst case you may even tear your TFCC (triangular fibrocartilage complex) a cartilage structure in your wrist that is vital for normal wrist mechanics. It supports and cushions the wrist bones, and when damaged can cause chronic pain and dysfunction. 😱
How to FIX the wrist pain and PREVENT further damage? 💪
1️⃣ Keep your wrist in neutral when pressing (not flexed or extended)
2️⃣ Adjust your grip width so both forearms are vertical
3️⃣ Mix things up; Stop using the barbell so damn much! (swap it out for dumbbells, kettlebells, powerbands, bodyweight exercises etc.)
If this doesn’t fix the problem then seek the advice of a professional. 🤓 A simple point to remember: if something is hurting, then STOP doing it, because you definitely aren’t doing it right! ⚡
#GPRepost#reposter#regram_app @perform_better via @GPRepostApp for Android
#Repost @joe_flofit (@get_repost)
💢SL HAMSTRING ECCENTRICS 💢 🎵
The hamstrings are extremely important for both hip and knee stability. This drill:
✔️targets the hamstrings as well as the entire posterior chain - you will feel the burn 🔥
✔️ challenges the core (abdominals and paradpinals) to control the spine - I.e. maintaining a neutral spine
✔️ provides a unilateral training stimulus which increases the demand on the hamstrings and adds an anti-rotation component (core)
✔️ helps pattern the hip hinge
✔️ can help decrease the perception of tightness in the hamstrings ---------------------------------------------
THINGS TO REMEMBER
➡️ find a hyperextension machine or a piece of equipment with foot plates that can secure the thighs anteriorly
➡️ set the thigh pads so that the hip is free to flex (I.e. lower than the groin)
➡️ assume the start position - neutral spine, core brace, legs straight and flutes engaged. ONLY one foot should be on the foot plate, the other will be flexed to approximately 90 degrees
➡️ from the top position, inhale, BRACE THE CORE and SLOWLY hinge at the hips allowing gravity to lower the torso
➡️ keeping tension throughout the entire body (especially glutes) and a neutral spine, control the descent
➡️ in a SLOW and CONTROLLED manner, initiate the upward portion of the movement with the glutes and hamstrings, NOT the lower back
➡️ DO NOT hyper-extend the back. Instead, stop the movement when the torso is in line with the legs and then repeat
➡️ don't forget to BREATHE
Give this a shot and let me know what you think! As always, feel free to send me a message with any questions or feedback that you have! ----------------------------------------------
🎵Ellie Goulding - Lights 🎵
Finished off today’s workout with rear-elevated split squats...happy Sunday everybody.
ARE YOU MAKING THIS DEADLIFT LOCKOUT MISTAKE??
This is such a common mistake that comes from the best of intentions when performing the deadlift! What Achieve owner @jasonlpak is demonstrating on the left is a lockout that has gone too far. Instead of stopping when the body forms a straight line, he continues to push his hips forward and allows his lower back to arch and go into extension. Over time, this can definitely cause pain and discomfort in the lower back!
One simple way to fix this problem is to change your intention at the top of the deadlift. Instead of thinking about “locking out” or worrying about finishing your hips, we tell people to think about driving their feet hard down into the floor. Projecting energy downward with the feet, helps to get the body tall and in alignment at the top. The hips will naturally extend the appropriate amount without having to worry about pushing them forward. This slight modification will make a huge difference in how your lower back feels during deadlifts!
Double tap if you found this post useful!! And make sure to hit that follow button for more daily fitness tips in the future! Until next time, ✌️💙💪
The Helix Horror
25 Squats @ 60% BW
25 Military Press @ 35% BW
20cal on Bike
25 Push Ups
40m Lunges @20 BW
My time 48.3.83 hoping to get down under 40mins.
#MINIBAND IDEAS #Repost @mark.d0herty
[PB - edited for length] This is a great and easy way to add the lateral band walk into your workout. I use this exact circuit especially for warmups and with most of my clients. Start with a MINI BAND around for your feet, again I’m using a band from @perform_better.
-psoas march (band around feet)
-monster walk (band around ankles)
-lateral walk (band around ankles -squat with press out (band around knees)
-supine bridge (band below or above knees)
Modify with less reps and/or lighter band if necessary.
🔹the psoas march is going to test your hip flexor strength and single leg stability; make sure you keep the down leg engaged in full hip and knee extension, maintaining good overall posture, lifting the other leg up against the resistance of the band to 90 degrees at the hip and knee, respectively.🔹for the monster walk keep your toes pointed straight ahead, feet roughly right outside hip width. Maintain the athletic stance as you walk, one foot in front of the other circling in with small rotations at the hip. Same when walking backwards.
🔹lateral walk, just like the monster walk, is all about the angles, meaning your “athletic stance”- maximal hip bend, minimal knee band, should be maintained as best as possible when side stepping.🔹squat: make sure you drive the knees out against the band as you squat. Slow the descend, control the movement.🔹same with the bridge, drive the knees out against the band. Don’t hyperextend (bypass hip extension for lumbar extension = arch the sh!t out of your low back to get into what is I would describe as a bad position). Focus on squeezing those glutes 🍑! Try this before your next squat/deadlift/leg day - you won’t be disappointed!
Last week we ran 50km in Santa suits to deliver presents for these 2 little ones struggling with Retinitis Pigmentosa, an incurable eye illness. Remember to grateful that you have your sight because they are losing theirs by the day 🌻 full article in the link of our bio. .
🎧*NOW LIVE* the highs, lows, & learnings of this week’s guest @utct & @ultratrailaustralia champ @lucy_bartholomew. 🏃🏽♀️🏞 At 21 years old Lucy's accomplishments in trail running are inspiring.
Lucy shares around: ⛰how she started trail running with her dad
⛰her first trail run and the backlash she received for competing in a 100km race at the tender age of 16 ⛰why Lucy’s Dad was initially upset when Lucy entered the 250km Great Red Run 🤭
⛰how running became more important then school
⛰her breakthrough race win in the 2017 @ultratrailaustralia raw which coincided with her 21st birthday 🎁 ⛰funny training moments including an incident with @kilianjornet ⛰the role that Strength training plays in Lucy’s training ⛰the relationship with her sponsors @suunto @clifbar @lebent_ @salomonrunning ⛰ and much more!
If you’re into #trailrunning or curious about what it is like be sure to tune in! 🎧
Tune in on @itunes or @soundcloud -link in BIO -or full show notes are available here: https://www.pogophysio.com.au/blog/lucy-bartholomew/ #performbetter @pogophysio
Dynamic Hip Mobilization: This is one drill I often use during my warmup/movement preparation prior to a workout.
For those of you doing the @tough_mudder with us in March, this is a great way to help improve your flexibility 👌
To watch the entire video on YouTube click on the link located in my bio. 🎥
We love this philosophy from @lucy_bartholomew Ultra Trail Australia Champion (100km) ! Tune into episode #88 of The Physical Performance Show to hear Lucy share around her trail racing experiences, what drives her, her best training advice and funning moments with @kilianjornet out training.
You can listen on @itunes or @soundcloud or check out the full show notes here or in bio: https://www.pogophysio.com.au/blog/lucy-bartholomew/ #performbetter