| I have begun to introduce a new training method with | | | | - Slight forward torso lean |
| my clients that has brought great results...I call it static | | | | - Upper back arched |
| positioning. It is basically specific training to establish | | | | - Chest up |
| stability in a movement at the position that usually has | | | | - Hands behind head |
| the worst mechanics. In many training movements | | | | Another commonly flawed movement is the pushup. A |
| there are parts that much of the population has trouble | | | | proper position is with the elbows in, hands directly |
| maintaining proper mechanics. By getting into a correct | | | | under the shoulders and a straight line from heels to |
| position and holding it for several seconds, the nervous | | | | shoulders. The following can be done to train proper |
| system can adapt and remember that position and the | | | | mechanics: |
| stabilizer muscles can be taught how to maintain | | | | 3 Tier Iso-pushup |
| contraction to allow for proper mechanics. This type of | | | | This is more difficult if strength is lacking in the core |
| training is done best with a professional trainer | | | | muscles around the hip and abdominal area but can |
| watching to reinforce proper positioning. | | | | work if trained properly. The first tier is begun at the |
| For instance in the squatting movement many people | | | | top position and held for 5 seconds. The second tier is |
| have trouble keeping their knees from drifting far in | | | | when the upper arm is at a 45 degree angle with the |
| front of their toes, which often brings the heels off the | | | | floor and held for another 5 seconds. The third and |
| ground causing a lack of balance. Also the knees tend | | | | final tier is when the elbows are next to the rib cage |
| to drift inward due to lack of glute activation causing | | | | and the upper arm is parallel with the floor. This can be |
| stress on the knee joint. The following can be done to | | | | done in three separate sets if muscle endurance is |
| correct this: | | | | lacking. Use the following cues to maintain proper |
| 3-tier Iso-squat | | | | positioning: |
| Get into the deepest squat position possible in which | | | | - Hands directly under shoulder joint |
| the hamstrings are not touching the calves and the | | | | - Elbows directly over wrists |
| lumbar spine can maintain a flat position. This is the first | | | | - Upper arm close to upper torso |
| tier which should be held for 5-20 seconds. The next | | | | - Hips form a straight line from heels to shoulders |
| tier is at a height about 2-3 inches above the first tier | | | | - Shoulder blades are retracted and pulled together |
| which is held for another 5-10 seconds. The third tier is | | | | (except at the top position they are pushed apart) |
| when the thigh has about a 45 degree angle with the | | | | *This can be done from a modified position in which |
| floor and is held another 5-10 seconds. Use common | | | | the knees are on the floor until strength is acquired |
| cues to maintain position: | | | | By holding these positions the body and mind can |
| - Feet flat | | | | "memorize" it and establish the position as natural while |
| - Feet shoulder width | | | | developing strength in the needed muscles. From here |
| - Feet at a 30 degree angle (from a top view) | | | | the movements can be pieced together to form a full |
| - Hips back | | | | movement quicker than just diving right into it head first, |
| - Knees directly over toes (both from a front and side | | | | literally. |
| view) | | | | |