The very challenging "Stirring the pot" exercise. Elise's core strength is improving so fast! -
I prefer using a combination of isometric, flexion and rotation exercises when designing core training as these movements replicate real everyday forces that the body is often exposed to. However, if lower back pain is an issue, it is sometimes necessary to avoid the shear or compressive loading involved in repeated flexion, extension or rotation and focus on isometric exercises instead. Plank variations and the exercise shown above are great isometric alternatives. - Brace the torso and move the forearms in a clockwise circular motion without rotating torso or raising hips and then repeat the movement counter clockwise. Raising the legs or increasing the reps will increase exertion, keeping the knees on the floor will reduce intensity. - T. Tran, J. Sheppard (2013) "Low back sparing torso training". NSCA's Performance Training Journal. Issue 12.2
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Developing Deadlift technique with Richard. We began learning the movement required for this exercise by elevating the starting position of the bar and gradually bringing it down every couple of weeks until the lift could be carried out correctly from the floor. It is always really fascinating to see how the body's mobility and coordination can adapt and improve in response to an exercise (at any age). Richard is one of the fittest people I train, he works out every morning with a combination of circuits and swimming. He still climbs mountains, takes part in rowing competitions and travels absolutely everywhere by bike.
We used this exercise as part of the warm up to help improve her core strength, mobility and overhead stability. A little while ago we posted a fairly in-depth article about using overhead squats to improve core strength, so if you are interested in knowing a bit more about this topic then follow the link at the bottom of the page to our Canterbury Strength blog!
Check out the link below to read the rest of the competition article!
www.canterburystrength.com/blog-1/cswlc-s-first-away-competition |
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Canterbury Strength Weightlifting Club
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