Core & Upper Back-Short of Time: Do This!
There’s certain exercises that give you a ‘bang for your buck’ in engaging major muscle groups. This particular exercise works well in combination with the ‘Plank’ & ‘Bird-Dog’ to give you excellent Core Stability. Particularly as it also strongly engages the following muscles of the trunk: Rectus Abdominus, Obliques (external & internal), Quadratus Lumborum, Serratus Anterior, Pectoralis Major & Minor, Latissimus Dorsi & Erector Spinae. Sorry to ‘geek out’ but why not find out what those muscles do? Go on you know you want to!
Bonus!
Additionally, this exercise strengthens and stabilises the Elbow Joint and Upper/Forearm muscles. It also helps to train basic balance and control.
Lower Body-‘Geek Fest’ Central
In the active (lifting and holding) phase of this exercise we also engage: Gluteus Maximus (Glutes), Quadriceps, Adductors & Hamstrings.
Shoulder Stability
At the top of the movement, my shoulder is heavily loaded. This encourages the muscles of the Rotator Cuff (see below) to fully engage in stabilising the shoulder directly at the Gleno-Humeral (ball & socket) joint. Of course, my Lats and Traps are also working hard to stabilise. As are my Deltoids. I often use this exercise post Pull-Ups, which has a ‘Distraction’ effect on the shoulder joint (pulling/opening) and should be balanced with a ‘Compression’ (pushing/closing) exercise, as above, to optimise joint health in a normal healthy shoulder. The Pectoral Muscles (Chest Muscles) are also engaged.
TOP TIPS
- If you’ve got any shoulder issues this may not be the exercise for you; so ensure you get medical clearance; even for the basic exercise.
- Make sure you fully engage the Abdominals, Glutes & Hamstrings at the top of the movement to keep your Pelvis and Lower Back In a neutral position.
- Slightly turn out the front foot and line up the heel of that foot with the heel of the bottom hand.
- Start off sitting on the outside of your thigh bone (Greater Trochanter).
- The Ankle & Knee joint of the top leg should be in line. Which may require you to concentrate on turning the top knee outwards.
- Your Pelvic Wings should be facing forward. Imagine they’re a couple of headlights that are shining directly forwards. Run your hands down each side of your waist; where they stop are your Pelvic Wings (Anterior Superior Iliac Spine-ASIS).
- Keep your Rib Cage & Pelvis connected and aligned.
- Note the angle between the supporting arm and trunk is approximately 45 degrees.
- Avoid collapsing the shoulder; feel the supporting arm ‘suck’ into the Gleno- Humeral joint, before you move, to create stability.
- Drive through the front foot as you lift.
- Reach your top hand as far away from your front foot as to help create an long, even curve
- Inhale to lift Exhale to lower.