It's been a while since I squatted heavy. As always I try to keep great positions to protect my spine. I try to keep my trunk upright and not let my trunk break in the hole.
PR in my box jump 51". I guess this performance therapist still has some springs left in his 35-year-old legs.
Heavy swings are fun. Swinging the beast (48 kg) definitely loads the posterior chain.
A great way to work on more stiffness in the hole. Usually squats will break down because of trunk stiffness and not leg strength.
Mobility is all about creating a better joint position. Here is the HOW and WHY.
Mechanics are all about alignment and moving effectively. We discuss how to organize your body, feel good alignment and movement.
Deadbug. Another simple & effective exercise to reprogram the core. Your core is dynamic. Your ability to touch the ground softly allows you to tune the stiffness of your core. In future posts, we will dive deeper into this concept. I will show you how to increase the stiffness of your core with the foundational 5 movements: squat, hinge, single leg, push & pull.
Stronger press with the wall slide. I use this exercise when working patients with pressing issues. After clearing their tissue quality and joint position I try to transition them to this exercise to promote proper activation and sequencing. This also helps from a performance perspective. It reminds you what to feel when initiating the movement and where to drive through when getting into sticking points.
The Bird-dog / cross core touch is the key to controlling rotation for crawling, lunging, stepping forward, stepping up, walking and running. This exercise is the foundation to cross-core stabilization which is the foundation to all the aforementioned movements. The ability to control weight shifts is crucial to effective & efficient movement. This is a novel way to feel the quality of the exercise and do it better.
Step up with your hamstring. This is a novel way to step up using a pull instead of a push. This can help protect the knees by taking load off the anterior chain (quadriceps) and shift the stress to the posterior chain (hamstring & gluts).
Cue knee position better by not cuing the knees. I have found that a better way to cue is indirectly through the feet and the pinky toe.