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The Best Oblique Exercise (You’re Not Doing)

The Best Oblique Exercise (You’re Not Doing)

by | Dec 21, 2021 | Blog, Core, Exercises, Functional Fitness, Runner's

A few of the most common moves I see done for oblique work are the Pallof Press, side planks and teapots (love them or hate them…which is a topic for another day).

But my favorite is actually a unilateral balance challenge and bodyweight exercise.

This move requires no equipment and is deceptively hard.

But if you regress to progress, and take the time to master it, it will take not only your core strength, but also your scapular, shoulder, hip, knee and ankle stability to the next level.

It’s seriously one of the most amazing compound oblique exercises out there and one of the most awkward feeling as you get your balance – The Single Arm Rotational Plank with Knee Drive.

This rotational core exercise is an amazing way to really target your obliques and abs while also working your adductors, quads, Serratus Anterior, shoulders, back…and so much more.

However it is more challenging a unilateral move than we give it credit for.

If you can’t control the advanced variation and perform it slowly, please make sure to use the modifications I mention. You don’t get better results by rushing a movement or by doing a harder variation you haven’t earned.

The best results happen when we are intentional with our exercises so we can get more out of every movement. And you want to make sure you get all of the benefits you can from this move!

So…What are the benefits of this amazing move?

With this unilateral move, if you take the time to learn to control it, you will…

  • Improve your hip and knee stability, especially strengthening those adductors and quads.
  • Work your obliques and abs with both the rotational movement and the crunch. Your abs have to work hard to actually prevent unwanted extension of your spine as you even rotate to face the ground.
  • Improve your shoulder and scapular stability strengthening both the muscles of your shoulder but also of your upper back as well as your Serratus Anterior. You’ll feel that muscle really having to work as the shoulder blade protracts during your torso rotation toward the ground.
  • Correct imbalances because of the unilateral focus so you can make sure both sides are strong and working efficiently.

You’ll also find this movement really helps you improve your mind-body connection to recruit many different muscles at once to stabilize everything. I know it can be a frustrating coordination and balance challenge to start, but that is so key for actually improving our strength gains ultimately.

The more efficient and able we are to recruit the correct muscles to stabilize, the stronger ultimately we will be so we can run faster and lift more.

And bonus, if you are a runner, this is for sure a must-do core move if you’ve ever had knee, hip or lower back aches and pains!

Now…how do you do the Single Arm Rotational Plank With Knee Drive?

To do the Single Arm Plank Rotation With Knee, set up in a side plank position from your hand with your bottom leg staggered on the ground behind your top leg. You won’t be on the inside of that front foot like a regular side plank but will actually want to place the sole of your foot on the ground.

Make sure your hand is under your shoulder as you set up and you’re engaging your back to support your shoulder so you aren’t shrugging or straining it. This is key to supporting you as you rotate.

Then lift that back leg as if kicking it back and up toward the wall behind you as you rotate your chest toward the ground to counterbalance yourself. You will reach that top hand out as if almost trying to create a line across your body from your heel to your finger tips.

You should almost feel like you’ve rotated into a front plank position as you lift and reach out.

Then pivot back into the side plank position and, as you do, tuck the knee of your extended leg and elbow of your extended arm together, slightly crunching. You’re performing a little cross body crunch as you twist. Make sure your hand is still under your shoulder so that you’re shoulder isn’t straining as you twist.

After slowly tucking the knee to the elbow and feeling yourself pivot around that shoulder, extend back out.

You will feel all the muscles around your rib cage as well as your obliques, abs, adductor and quads especially as you crunch together.

Move slowly so you can stabilize. Do not rush if you feel off balance.

How can you modify this move?

How can you adjust this move if you feel your shoulder straining or adductor or groin becoming overworked?

A first little tweak you can make to the move is touching your foot down behind you instead of lifting it up. This little touch to pause and balance in the movement may be all the modification you need to start.

If you struggle with hyper mobility, especially in your elbows, you may also choose to modify this off your forearm.

However, if you don’t feel in control of any aspect of this movement, your next modification should be off an incline. The higher the incline, the more you can reduce the resistance of the movement.

As you feel stable, you can slowly lower the incline to progress the move.

You may even find you combine the incline with the foot tap to start.

The key is making sure you’re able to properly stabilize that shoulder to really focus on those obliques working to rotate and help you stay balanced!

The Most Underrated HAMSTRING Exercise

The Most Underrated HAMSTRING Exercise

by | Dec 14, 2021 | Blog, Bodyweight, Butt, Core, Exercises, Functional Fitness, Pain Relief, Runner's, Workouts

If you want to strengthen and build your hamstrings, you want to include both hip extension and knee flexion movements.

For hip extension, think Romanian Deadlift or Good Morning for example and for knee flexion think about those hamstring curl machines.

But how can you work and even isolate those hamstrings if you don’t have any equipment at home?

So many of those go to moves require gym access or at least more equipment…

That’s why I wanted to share one of my go-to knee flexion hamstring moves, whether you have no tools while training at home or access to a full gym – The Glute Bridge And Curl.

I love this move because it can help you really target those hamstrings through knee flexion or bending your knees to curl your heels toward your butt while also activating and working your glutes.

It is also easy to progress and regress in a variety of ways without adding loads to match your needs and goals. And if you do have a gym, you can even progress through the same but different by using a variety of tools to change the instability and even range of motion.

But before I go into some of the different variations, I want to chat about the basic form of the glute bridge and curl and how you can do this amazing move at home…

How To Do The Basic Glute Bridge And Curl:

To do the Glute Bridge And Curl without any fancy equipment, you can use towels on a hardwood or tiled floor or paper plates on carpet. If you even have a simple set of sliders or furniture movers those can work as well.

Place a towel under each foot, making sure your heel is on the towel, as you lie on your back with your knees bent and feet flat on the ground. Bend your elbows to drive your arms down into the ground. Perform a posterior pelvic tilt, slightly tilting your pelvis up toward your ribs. This will make sure you don’t arch your back as you perform the move.

Bridge up, squeezing your glutes.

Holding this bridge, slide your feet out to straighten your legs. You will lower your butt toward the ground as you lengthen but don’t lose that posterior pelvic tilt.

After fully extending your legs, curl your heels back in toward your butt to lift back up into the bridge. Almost think about trying to drag up the flooring as you curl back in so that you are creating tension to really work those hamstrings.

Return to the bridge and repeat the move.

Make sure you do not arch to lift up higher. You want to really use your glutes and abs to brace and support during this move so you can focus on those hamstrings powering the knee flexion.

Also, move slowly as you extend out to work your hamstrings through the eccentric portion of this move as well!

Modifications Of The Glute Bridge And Curl:

Now as simple as this move may seem, it is more challenging for our hamstrings than we actually give it credit for.

The great part is, this move is easy to modify to meet our needs. And, by modifying, we can even focus on each side independently to correct any strength imbalances we may have.

To modify this move, you can start by extending one leg at a time to focus on each side working. You can alternate curls or simply stay on one side.

Once you feel ready to progress from here, you can start with just using the two-leg bridge and curl for the eccentric portion.

You will extend both legs out slowly together, then curl one in at a time. Alternate which you curl in first and stay focused on that drag back in to really make your hamstring work.

If you do want to advance the move and get a unilateral focus, try a single leg bridge and curl with your other leg lifted up off the ground so it can’t assist.

Do not progress the move though if you feel your lower back compensating. You want to make sure to use those glutes in the bridge up and keep your abs engaged through that posterior pelvic tilt!

Equipment Variations Of The Glute Bridge And Curl:

If you do have access to different tool, you can even progress this move through doing the same but different.

You can create more instability from the version off of towels or sliders by using the suspension trainer. Or you can even increase the challenge by using a bigger stability ball which increases the height you have to bridge up!

If you have a rower you can even have some fun using that instead.

So many ways to vary a move and make it work for us.

What is your favorite way to perform the glute bridge and curl?

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The Best Core Exercise You Aren’t Doing

The Best Core Exercise You Aren’t Doing

by | Nov 15, 2021 | Blog, Core, Exercises

Your core is everything from your shoulders to your knees down your frontside and your backside.

And when you train your core you want to work in every plane of motion, including both anti-rotational and rotational core work.

You want to consider not only how to create a stronger core, but also a better mind-body connection to stabilize and support your shoulders, spine, pelvis, hips and knees.

And that is why I love this amazing core move the SIT THRU!

Now this move looks slightly odd and can feel awkward and complicated to start, it also requires more stability and mobility than we realize.

But it is an amazing move to work on your rotational core strength, targeting your abs and obliques while also improving your hip and shoulder mobility and stability. You’ll feel this move working the muscles around your ribs, your shoulders and arms as well as your quads.

It requires no equipment to do as well and can even be a great way to get your blood pumping, making it a fun move to even use as additional core work in an interval cardio workout.

Plus the basic Sit Thru can so easily be combined with other moves to match your needs and goals, whether it’s performing it as a Burpee Sit Thru, Crawl with Sit Thru or even Sit Thru to Thoracic Bridge!

So how do you do this amazing basic Sit Thru move and what if you aren’t yet ready for the full variation?

How To Do The Sit Thru:

To do the Sit Thru, start on your hands and knees with your hands under your shoulders and your knees under your hips. Tuck your toes under and press up onto your hands and toes or balls of your feet.

This is a bulldog position and your knees should be hovering a few inches off the ground.

Lift one foot to kick under your body as you rotate to face that way. As you bring your leg forward and through, extending it out, lift your hand on the side you’re kicking toward so you can rotate your chest open.

You will be supporting yourself with your other hand and foot. Make sure to keep that arm straight and do not shrug the shoulder.

You want to rotate all the way through with your leg out straight so that you are almost sitting, and even could touch your butt to the ground if you needed to pause and re-balance. This is the sit thru.

Then rotate back close, placing your hand back down as you bend your knee to move back into that bulldog position.

You want to avoid your legs straightening out more into the plank as you perform this move. That tight position is what not only works your quads but helps improve your mobility.

You also want to make sure your hands stay under your shoulders to help keep your shoulders stable while improving your shoulder mobility. Do not shrug as you do this move.

Then kick through to the other side.

The faster you move, the more challenging, and even cardio, the move will be!

But what if you don’t have the mobility or shoulder stability yet to do this move?

How To Modify The Sit Thru:

One of my favorite ways to modify the Sit Thru is off a bench or incline. By placing your hands up on a bench, you provide more space to perform the sit thru and you reduce the strain and load on your arms and shoulders, abs and quads.

It can allow you to still work on that same position and rotational move while improving your shoulder stability without the strain.

As you feel more comfortable and improve your mobility, you can lower the incline over time.

If you do not have an incline, you can also modify this move by kicking your leg under in that bulldog position without raising your hand. This can be great if you don’t yet have the shoulder stability too, however it does take out some of the benefits.

SUMMARY:

Just remember a move is only as good as our implementation. We need to regress to progress and make sure we are not just replicating a movement pattern but also feeling the correct muscles working.

Have some fun including the sit thru in your routine and feel that core working!

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The Most Overrated Glute Exercise

The Most Overrated Glute Exercise

by | Nov 7, 2021 | Blog, Bodyweight, Butt, Core, Exercises, Pain Relief

The clamshell exercise is a staple of any rehab program that calls for glute activation moves.

But honestly, it’s slightly overrated.

And so often done INCORRECTLY.

We end up rotating to get a bigger range of motion. We engage other muscles to try and rush to progress the move and add a band.

We aren’t intentional with the move while focusing on what we feel working.

But part of that is actually because it is so easy to cheat.

For such a seemingly simple move, it is so easy for us to cheat and compensate and ultimately perpetuate the existing issues by overusing the same muscles we are trying to avoid overusing.

All too often this basic move perpetuates the problem instead of activating the muscles we want it to.

We end up engaging our TFL or overworking our piriformis over actually getting our glute medius to pull it’s weight.

That’s why I wanted to share with you one of my favorite Glute Medius Activation Moves to do instead – The Wall Side Lying Lateral Raise.

But before I go into the glute medius move I prefer to use, I did just want to touch on 3 key cues if you decide to use that oh so basic clam exercise.

#1: Turn your top toe down toward the ground.

This cue can actually be useful in many glute medius moves to help inhibit the TFL if it tends to take over.

The internal tibial rotation, or rotation of your lower leg down toward the ground, can help you prevent the TFL from compensating for your glute medius.

When doing the clam, just turn that top foot toward the ground in front of your bottom foot instead of keeping your feet stacked or letting that top foot open up as you raise your top leg.

#2: Don’t focus on a bigger range of motion.

Yes we always want to strengthen through a full range of motion, but we want to make sure it is actually a range of motion we can control with the muscles we want to target.

Too often we end up rotating our entire body or start to overuse muscles like our piriformis to perform a bigger range of motion.

Instead of focusing on making the move bigger, focus on stopping the movement with the glute medius, really feeling it on the side of your butt.

It can even be helpful to put a wall or pole behind you and think about squeezing your butt slightly forward even as you open.

#3: Change your degree of hip flexion.

Struggling to establish that mind-body connection?

Try changing how much you flex or extend your hips.

While this can not only help us target the anterior or posterior fibers of the glute medius more, and make sure we are able to engage the muscle through a variety of postures, it can also help us find a position where we can most easily establish that mind-body connection, especially if we are struggling.

Once you are able to really feel the muscle working, you can even move to a more or less hip flexed position to use that engagement to help you create the mind-body connection while in a position you may not have felt it before!

But because each of us does have a different build and mind-body connection, whether even due to previous injuries, it can be useful to feel free to adjust our exact degree of hip flexion as we learn to master the move and use the correct muscles.

Now let’s talk about how to do the Wall Side Lying Lateral Raise and why I prefer this move over the basic clam.

The Wall Side Lying Lateral Raise:

If you’re struggle to engage your glute medius, it can be helpful to make sure you’re engaging your glute max as well. That’s why this move with the slight kick back can really help.

And because your TFL is a hip flexor and your piriformis assists with horizontal abduction when your hip is flexed to 90 degrees, it can be key to work on activating your glute medius while your hip is extended.

If you think about the clam, you aren’t kicking back and as easily able to use the glute max to help prevent your TFL from compensating.

You also are in that hip flexed position which lends itself to both your Piriformis and TFL engaging, two muscles that often compensate for our glute medius leading to lower back, hip and even knee aches and pains.

And that’s why this Wall Side Lying Lateral Raise is a great go-to glute medius activation move!

This move works on hip extension to engage your glute max while also working to improve your hips stability and glute medius activation.

To do this move, you may start with bodyweight and progress to a mini band variation with the band around your legs just above your knees.

Set up by bending that bottom leg to help you stabilize and set up lying on your side with your back to the wall. You want to set up a few inches out from the wall so you can kick back slightly into the wall. You can fully lie on your side with your bottom arm straight out on the ground or you can prop yourself up to rest your head in your hand.

Then lift your top leg up a few inches off your bottom leg and make sure you do NOT rotate that toe open. You can even turn that top toe slightly down toward the ground.

After lifting up a few inches, drive your heel back into the wall behind you.

From this position, slide your heel up the wall lifting your leg.

Perform this lateral raise but do not rotate your hip open to raise up higher.

Lift up and then slowly slide the leg down. Do not lower completely down and relax out. If you’re using a band, you want to make sure the band doesn’t pull you back down and that you keep tension on it even at the bottom.

You want your glute working the entire time.

Focus on feeling your glute 90
lifting your leg up, and if you have a band pushing against the band, as you feel your glute max working to drive your heel back into the wall extending your hip.

SUMMARY:

We have to remember that no one move is right for everyone. And even knowing when we DON’T feel a move working the correct muscles can be key so that we can prevent ourselves from perpetuating the problem and even select a move that does better help us establish that mind-body connection.

Use these cues to help yourself make sure you’re adjusting moves to fit your needs and goals and if you’ve been struggling to use the clam, try this lateral raise variation instead!

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The Side Plank – How To Do It The Right Way

The Side Plank – How To Do It The Right Way

by | Oct 24, 2021 | Blog, Core, Exercises, Pain Relief

Isometrics are key exercises to include in your routine to improve your stability and mind-body connection. They are a great way for you to target underactive muscles and really get them firing correctly.

They are a great way to make sure that you’re using muscles efficiently and effectively to work together to perform a movement.

Because we have to remember that part of getting stronger is learning how to quickly and efficiently recruit muscles to work together in the right order, each carrying the load they were meant to carry!

But so often these seemingly simple moves are taken for granted.

We simply try to get through the hold, or hold longer, instead of really focusing in on engaging muscles correctly as hard as possible.

That’s why I wanted to discuss one amazing core isometric, the Side Plank, and not only why this move is so key but also how we can get more out of it to not only strengthen our entire core but also avoid knee and shoulder aches and pains.

What The Side Plank Works:

The side plank is an amazing unilateral core move that can help you improve your shoulder, spinal, pelvis, hip, knee and even ankle stability when done correctly.

Because it’s a unilateral move and works each side independently, it an help you even correct imbalances. If you do have an imbalance, you may find you do an extra round or even only rounds of side planks on one side.

It is a great anti-lateral flexion, or anti-side bending, exercise to include to help you learn to brace to protect your spine.

While the primary focus of the side plank is to strengthen your obliques, it will also work your glute medius, glute max, lats, shoulders, and QL (quadratus lumborum) to name a few of muscles involved.

It really is a full core move and can help you build stability from your shoulders to your feet.

But to get all of these benefits, you need to focus on what you actually feel working as you perform the hold and, at times, even concentrate on engaging each of the muscles involved a bit harder.

3 Form Cues To Improve Your Side Planks:

That’s why I wanted to share these 3 Key Form Cues to help you really proper engage the correct muscles as you hold.

#1: Flex your foot to create tension through your lower leg.

If you want to get the full benefit of the side plank and even help protect your knees and ankles, you can’t ignore the importance of creating tension through your lower leg as you hold.

This will not only improve your efficiency with the movement, but it will help engage the muscles from your ankles to your hips, including your glutes.

To flex or dorsiflex your foot, pull your toe up toward your shin to engage your lower leg before you even lift up into the side plank. Then really focus on pushing the side of your foot down into the ground as you hold to keep that tension.

You don’t just want to lift. You want to create that tension.

You can then either stack, or stagger your feet. Neither is technically bad and both can have their benefits.

Some argue that stacked is harder as there is a smaller base of support while others will argue the staggered is better to create tension and be able to better transition from front to side plank variations.

The key is truly creating the tension through your lower leg to improve your knee and ankle stability and even better engage those glutes!

#2: Squeeze your glutes.

Often we get so focused on this move as an oblique exercise we only lift through our torso, letting our hips ultimately sag and we miss out on the amazing benefit the side plank can have for improving our hip stability!

As you lift up into that side plank, squeeze your glutes to extend your hips and lock yourself into that nice straight line. Think about almost slightly squeezing your butt to push your hips forward.

This will help you avoid rotating toward the ground and even overloading your TFL and QL which can perpetuate SI Joint, IT Band issues and even lower back, hip and knee pain.

We want muscles to learn to engage to support each other, which often means focusing on that engagement in muscles that tend to be underactive.

By also engaging your glutes, you avoid rotating toward the ground and overloading your shoulder as you hold. Activating our glutes can actually help better engage our lats.

And not only do you want to focus on that glute max engagement, but you also want to think about the side of your butt lifting your hip up to maintain that hold. Focusing on the glute medius working will help you really use this move to improve your hip stability!

#3: Engage the side of your back to support your shoulder.

If you’ve ever found that side planks irritate your shoulder, you need to make sure you aren’t just relying on those smaller muscles to hold. You want to also engage your back and lats to support your shoulder properly and help stabilize it.

As you set up for the side plank, make sure that your elbow is underneath your shoulder and that you aren’t shrugging.

Even think about slightly pulling your shoulders down as you set up to hold.

Then as you hold at the top, to keep your back engaged, think about pushing your elbow down into the ground as you pulling your elbow slightly toward your feet. Your elbow will not move, but this focus as if you would adduct the shoulder if you could, engages your lat to help prevent shoulder issues.

Learning this engagement can not only help us avoid neck and shoulder aches and pains but also improve our scapular and shoulder stability, which in turn can improve our other pressing exercises, like our bench or push ups!

SUMMARY:

Using these 3 cues you can help yourself properly engage all of the muscles involved in the side plank to get more out of this amazing move and really improve your mind-body connection.

Focus on holding harder and run through what you feel working as you hold over just trying to hold longer or “get through” the time.

Try adding in some side plank holds for even 20-30 seconds to your activation series before your workout to activate everything from your shoulders to your knees!

The Most UNDERRATED Ab Exercise

The Most UNDERRATED Ab Exercise

by | Oct 5, 2021 | Blog, Core, Exercises

One of the most underrated ab moves out there is also one of the simplest. It’s also one of the most hated.

Now don’t get me wrong, I love hanging ab moves and extended plank variations and ab roll out type moves.

I think they are amazing core moves everyone needs to include and I work them in as frequently as possible to client’s programming.

But one oh so basic move I think we often just gloss over that SHOULD be utilized more is the basic bodyweight crunch.

Yup that’s right I’m not demonizing the crunch but actually telling you it may be an essential ab exercise to include.

While crunches are often blamed for back pain because they require spinal flexion, we have to remember that our abs actually flex the spine. And spinal flexion is even required in many sports.

So while planks are great, they work the abs to stabilize and prevent flexion or extension, and to target our abs we also want to include spinal flexion exercises.

We also have to remember that to get the best muscle hypertrophy results for especially stubborn areas, we want to include a combination of both compound and isolation moves.

And the crunch is a perfect way to isolate your abs.

Hypertrophy research has shown dynamic exercises, like the crunch, to be superior for muscle growth over isometric moves, like the plank.

This is due to not only increased muscular damage but also the increased metabolic stress of those dynamic movements

So if you want to have stronger abs and even optimize the appearance of your six pack, spinal flexion moves are key.

And before you start to comment that “Abs are made in the kitchen,” I will remind everyone you can’t spot reduce an area by simply doing a 1000 reps of a move to target that muscle.

You will not get a six pack by just doing 1000 crunches. You won’t get a defined six pack through exercise alone…period.

But moves like this are a great way to build the lean look you want as you dial in your diet.

And on top of the fact they add benefit to your hypertrophy programming to improve those muscle gains, crunches can also really help you establish that mind body connection to know how to better engage your abs.

Taking time to isolate muscles and really understand how it feels when they work can help you better engage them during compound moves, especially as you speed up the tempo of those exercises.

This ability to recruit muscles correctly can be essential to helping us avoid overload and injury.

And it is easier to focus on what you feel working to start with more isolated moves as other muscles can’t as easily compensate.

That’s why I wanted to share 3 key form tips to help you get more out of this very basic ab exercise and focus on that mind-body connection.

Tip #1: Use That Posterior Pelvic Tilt

The posterior pelvic tilt has been shown to help with activating the lower portion of the rectus abdominis.

By using it here you can better activate your abs and get more out of this basic crunch.

As you set up for the crunch, tilt your hips up toward your ribs and feel your abs engage to do that very small tuck.

Focusing on this engagement before you even crunch is key.

And then don’t lose this positioning. Often after crunching, when we relax back down, we lose that engagement.

We start to almost use momentum to crunch, and allow our lower backs to even slightly arch up.

By keeping that posterior pelvic tilt, you’ll help yourself isolate your abs.

Tip #2: Focus on rolling up one vertebra at a time.

You want to focus on your abs really powering the crunch. A great way to do this is to slow the move down and think about lifting one vertebrae at a time.

This also helps prevent you simply tucking your chin or yanking on your neck.

Remember your abs power spinal flexion so focus on using those abs to power ever inch of movement by thinking you’re rolling up one vertebrae at a time.

This also helps you slow down and control the movement to get more out of it.

And by slowly lowering back down one vertebrae at a time, you’ll also get more out of the eccentric portion of this small move.

Tip #3: Don’t just go through the motions, focus on engaging those abs to power the move.

Too often we are focused on the movement pattern, not on what we feel working.

We are just trying to do the exercise and get through the workout.

We think “Just crunch up.”

But instead focus on engaging those abs using the first two tips and stay intentional with the move.

If you fatigue or lose that mind body connection, don’t just keep forcing out the reps. Don’t do wasted volume.

Make every rep count!

SUMMARY:

We need to stop the binary thinking when it comes to moves and instead see the opportunity in implementing exercises to fit our specific needs and goals.

While no crunches aren’t right for everyone, I think too often they get written off when this very basic move can be a great way to improve your mind-body connection to actually AVOID injuries not to mention improve your muscle hypertrophy to reach the aesthetic goals you’ve set.