Exercises You Should Be Doing – The Collection Part II

Exercises You Should Be Doing – The Collection Part II August 17, 2016Leave a comment

Face Pulls

Why?

To specifically strengthen the rear deltoids, rhomboids, external rotators and scapula retractors, while developing shoulder and postural health

Top Tips

Set the cable up with a rope no higher than chest height

Grab the rope so palms are facing inwards and thumbs are at the end closest to you

Pull the centre of the rope upwards and towards your face

Pull the end of the ropes apart, not just back, and bring your hands upwards so your knuckles finish pointing towards the ceiling

Squeeze your shoulder blades together and the back of your shoulders when in the top position

Don’t push your head forward to try and meet the rope

Don’t drop the elbows

Take your time, feel the squeez

The Half-Kneeling Landmine Shoulder Press

Why?

To develop safe and injury-free overhead pressing technique, while strengthening the shoulder, core stability and glute activation

Top Tips

Set up in a half-kneeling position and squeeze the glute on the trailing leg so there is a slight stretch on the front of the hip

Working side should be knee down

Brace your core to resist any movement from your upper or lower body

Press straight out and up at a 45 degree angle, not across your body

Keep your chin tucked

Don’t let your elbow get behind your body on the way down

Load the bar with smaller weights, as the bigger weights will often get in the way

Always lower the bar back down with control and try and prevent using momentum to push the bar up

Swiss Ball Rollout

Why?

To strengthen the anterior core by resisting over-extension with a neutral spine position, whilst having to support the entire body throughout the movement

Top Tips

Squeeze your glutes and brace your core to start off with

Always initiate the movement by pushing your hips forward first

Slowly let yourself roll out, whilst feeling a constant squeeze on the abs and glutes

The movement should take place at the arms and hips; the angle of the torso doesn’t change throughout

Don’t let your lower back sag or over-arch as you roll out

Let yourself roll out as far as you can without changing body position

The smaller the Swiss ball the harder it is!

Landmine Goblet Squat

Why?

To ingrain and practice the squat pattern, using a load positioned at the front of your body which helps maintain an upright torso and avoid stress on the lower back and knees due to the bar travelling in an arc

Top Tips

Start with one end of the bar in a corner and the other end against your chest – not away from your body

Stance is mainly personal preference but a little wider than shoulder width with toes pointing outwards is usually preferred

Brace the core, take a deep breath in and sit back using your hips

Squat down and try to touch your elbows just inside your knees

Avoid knees caving in as much as possible

Exhale as you drive up

Let the path of the bar assist you through the movement

Work on improving the depth and speed of the ascent before adding more load

Quadruped Upper Back Rotation

Why?

To improve the mobility and rotation of the upper back through stabilising the lower body, while also improving posture and the ability to move the shoulder properly

Top Tips

Make sure hips are placed above the knees and the shoulders above the hands

Keep the spine and lower back in a neutral position at all times

Place one hand on the back of your head and rotate upwards on the open side

Make sure the eyes lead the movement

Rotate the mid-to-upper back as far as it will go, without moving any other part of the body

Really focus on the improving the amount of rotation you can get with each repetition

Emphasise quality not quantity

Paused Goblet Squat

Why?

To practice and ingrain the correct squatting pattern by learning to obtain and maintain tension, practicing breathing, increasing depth and feeling more comfortable in positions that require more strength from the squat

Top Tips

Hold a dumbbell chest height with your palms facing upwards

Stance is mainly personal preference but a little wider than shoulder width with toes pointing outwards is usually preferred

Brace the core, take a deep breath in and sit back using your hips

Squat down and try to touch your elbows just inside your knees

Make sure you come to a complete stop at the bottom of the squat

A 3 second pause is usually the goal, but anything above that is a bonus

It is vital to maintain tension at the bottom – don’t ‘hang out’, stay tight throughout the entire set

Work on owning the position through correct breathing technique

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