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Exercises

Warm-Up and Mobility Routine (B)

By Kristen Gostomski
| April 24, 2020 | Warm-Up/Mobility, Exercises

Dynamic Mobility Routine by Youth Sports Trainer
Created for Athletes and General Population for Use at Home, At the Gym, or On the Field

I created the following dynamic mobility routine to use as a warm-up before strength-training sessions, sports practices, and sports competitions. It’s a series that I also advocate—and perform myself—at home to break up time spent sitting. In addition to getting blood pumping to muscles, this dynamic series of exercises improves balance, strength, and mobility. When the routine is repeated several times consecutively, it serves as a low-intensity cardiorespiratory workout. Watch the Dynamic Mobility Warm-Up video (below).

Learn more about dynamic warm-up routines and mobility in my article HERE.

  1. Walking Butt Kick (20x)
  2. Walking High-Knee Pull (20x)
  3. Pendulum Kick (10x each leg)
  4. Walking High Knee with Hip Stretch (20x)
  5. Walking Lunge with Arm Over (20x)
  6. Squat with Scap Touch (10x)
  7. Hip Hinge with Arm Swing (10x)
  8. Arms Extended Rotation (10x)
  9. Diagonal Knee to Shoulder (10x each side)
  10. Ankle Rock (15x)
  11. Lateral Hop (20x)
  12. Single-Leg Ball Toss (20x each leg)
Before speed-and-agility training, sports practices, and competitions, add in the following:
  1. Jogging Butt Kick (20–30 yards down and back)
  2. High-Knee Skip (20–30 yards down and back)
  3. Zig-Zag Hop (20–30 yards down and back)
  4. Zig-Zag Lateral Shuffle (20–30 yards down and back)
  5. Finish with a Few Jogs to 3/4 Sprints

Single Dumbbell Floor Press with Core Bracing (B,I,A)

By Kristen Gostomski
| April 20, 2020 | Exercises, Core, Push

Single Dumbbell Floor Press with Core Bracing can be performed from Supine Core Bracing (beginner) or Dead Bug (intermediate to advanced) position. This exercise engages muscles through the mid-section while also targeting chest and triceps.

Single Dumbbell Floor Press from Supine Core Bracing Position:

  1. From supine position (lying on back), bend knees, feet flat on the floor. Hold a single dumbbell horizontally and extend arms straight above chest and even with shoulders.
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back. Be sure to use core muscles, not leg muscles. Your hamstrings should be completely relaxed; if not, you are not engaging  muscles properly. 
  3. Back should remain in contact with the floor, ensuring that the core is braced properly while resisting over-extension of the spine. 
  4. With core braced, lower dumbbell toward chest until upper arms touch the floor, pause, and press the weight back up to starting position, reaching with arms so that your shoulder blades protract—wrap around rib cage.

 

Single Dumbbell Floor Press from Dead Bug position:

  1. Lie supine on the floor, legs raised, knees bent at 90-degree angles and directly over hips. Hold a single dumbbell horizontally and extend arms straight above chest and even with shoulders. 
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back. 
  3. Back should remain in contact with the floor, ensuring that the core is braced properly while resisting over-extension of the spine.
  4. With core braced, lower dumbbell toward chest until upper arms touch the floor, pause, and press the weight back up to starting position, reaching with arms so that your shoulder blades protract—wrap around rib cage.

Half-Kneeling Bottoms-Up Kettlebell Press (I)

By Kristen Gostomski
| April 14, 2020 | Exercises, Push

Half-Kneeling Bottoms-Up Kettlebell Press: As pointed out in my article, Best and Worst Upper Body Strength Exercises for Athletes, overhead pressing with a barbell is harmful for athletes because it restricts shoulders in a fixed path of movement. All overhead movement is contraindicated for athletes who have limited shoulder mobility and for those who have a history of shoulder pain or injury.

Note: Strength coaches sometimes exclude overhead lifting for overhead athletes. Although being an overhead athlete is not reason in itself to avoid training overhead, many overhead athletes, over time, experience shoulder joint wear and tear that can cause deficits in mobility and scapular upward rotation. Those deficits can make overhead lifting risky for shoulders. Only athletes who pass my overhead mobility tests are permitted to lift overhead. For those who have been cleared for overhead lifting, Bottoms-Up Kettlebell Press is the primary exercise I endorse.

  1. From half-kneeling position (left leg forward and right leg back) grip a kettlebell in your right hand—parallel grip and bottom of kettlebell up, just in front of your right shoulder (like first picture above).
  2. Engage muscles around mid-section (as if expecting a punch to the gut). When Kettlebell Press is done improperly, the ribcage flares upward and the back hyperextends, which indicates a lack of core recruitment and increases risk of back injury. In a proper Kettlebell Press, the spine remains neutral from neck to tailbone, and the scapula rotates upward and downward on the rib cage.
  3. With core engaged, press kettlebell overhead as shoulder blades upwardly rotate—imagine shoulder blades reaching up and wrapping around rib cage. Keep shoulder and hips square (don’t lean).
  4. Slowly return to starting position.
  5. Repeat for desired reps then switch leg positions and repeat on the left side.

Landmine Press (I)

By Kristen Gostomski
| April 14, 2020 | Exercises, Push

Landmine Press: Landmine Press encourages efficient scapular upward rotation and engages anterior (front) shoulder stabilizers—both key to preventing shoulder injuries. Landmine Press is safer and more functional than pressing directly overhead.  (Read details about overhead pressing under exercise description Half Kneeling Bottoms-Up Kettlebell Press). Form and scapular movement are crucial to Landmine Press.

  1. Cup the barbell in both hands, thumbs on the end of the barbell. 
  2. Begin with the barbell at chest height, elbows even with or slightly in front of torso.
  3. Bend your knees and brace your core as if expecting a punch to the gut.
  4. Push the barbell up and away, leaning forward, coming up onto toes, and fully extending arms (without locking elbows) as scapula rotates upward and wraps around ribcage to finish the movement.
  5. Slowly and with control, return hands to starting position.

Dumbbell (DB) 1 Arm Row (A)

By Kristen Gostomski
| April 14, 2020 | Pull, Exercises

DB 1 Arm Row: While I endorse the DB 1 Arm Row to train the upper back while also engaging core stabilizers in the low back, this advanced exercise is not recommended for everyone. Athletes must develop good form, strength, and endurance with RDL  before moving on to the DB 1 Arm Row.

  1. Begin at the bottom position of an RDL, spine neutral from head to tail bone.
  2. Rest your right hand on a bench and hold a dumbbell in your left hand with arm extended and palm facing toward you.
  3. With spine remaining neutral and core engaged pull the dumbbell toward you—rotating to a neutral grip as you reach the top of the motion.
  4. Finish with elbow even with or slightly in front of your torso. Think about pulling through with your elbow as your left shoulder blade moves toward your right shoulder blade. Avoid rounded back, shoulders forward, or elbows finishing behind the torso, all of which hinder scapular movement and increase risks for shoulder injury and dysfunction. 
  5. Under control, lower the dumbbell to starting position, allowing shoulder blade to protract (wrap around your rib cage).
  6. Repeat steps 1-5 for desired reps then switch sides.

TRX Inverted Pull Up (B)

By Kristen Gostomski
| April 14, 2020 | Exercises, Pull

TRX Inverted Pull Up  By adjusting foot placement, athletes of all strengths and levels can perform this exercise.

Note: The best grip for shoulder elbow, and wrist health, and the only grip I use with overhead athletes, is a neutral grip—palms facing. The overhand and/or underhand grip may be appropriate for non-overhead athletes with good shoulder mobility and without existing shoulder pain or injuries.

  1. Take the TRX handles with a shoulder width grip. To increase difficulty walk feet forward.
  2. Begin with arms extended while still keeping tension. Avoid a dead hang—losing all tension and allowing shoulders to shrug forward. The dead hang places strain on your biceps tendons and rotator cuffs.
  3. Engage muscles around mid-section (as if expecting a punch to the gut). When Inverted Pull Ups are done improperly, the ribcage flares upward and the back hyperextends, which indicates a lack of core recruitment and increases risk of back injury. In a proper Inverted Pull Up, the spine remains neutral from neck to tailbone.
  4. With core engaged, pull yourself straight up toward the TRX handles until elbows are even with or slightly in front of your torso. Think about pulling through with your elbows as your shoulder blades move toward one another. Avoid rounded back, shoulders forward, or elbows finishing behind the torso, all of which hinder scapular movement and increase risks for shoulder injury and dysfunction. Also avoid reaching your chin forward at the top of an Inverted Pull Up—although a tucked (double chin) is okay in order to take strain away from neck muscles; The forward head position leads to neck pain and muscle imbalance. 
  5. Under control, lower yourself to starting position—arms extended while still keeping tension— allowing shoulder blades to protract (wrap around your rib cage).

Inverted Pull Up (I, A)

By Kristen Gostomski
| April 14, 2020 | Exercises, Pull

Inverted Pull Up Unlike a traditional Vertical Pull Up, Inverted Pull Up is a Horizontal Pulling Exercise that counts toward the Pull/Push ratio to build shoulder stability. 

Note: The best grip for shoulder elbow, and wrist health, and the only grip I use with overhead athletes, is a neutral grip—palms facing. The overhand and/or underhand grip may be appropriate for non-overhead athletes with good shoulder mobility and without existing shoulder pain or injuries.

  1. Position a bar in a rack to about waist height.
  2. Take a shoulder width—or slightly wider than shoulder width—grip and position yourself underneath the bar so that the bar is directly above your chest. Extend your legs and place your heels on the floor. In order to decrease difficulty, bend your knees and place the soles of your feet on the ground (as shown above).
  3. Begin with arms extended while still keeping tension. Avoid a dead hang—losing all tension and allowing shoulders to shrug forward. The dead hang places strain on your biceps tendons and rotator cuffs.
  4. Engage muscles around mid-section (as if expecting a punch to the gut). When Inverted Pull Ups are done improperly, the ribcage flares upward and the back hyperextends, which indicates a lack of core recruitment and increases risk of back injury. In a proper Inverted Pull Up, the spine remains neutral from neck to tailbone.
  5. With core engaged, pull yourself straight up toward the bar until elbows are even with or slightly in front of your torso. Think about pulling through with your elbows as your shoulder blades move toward one another. Avoid rounded back, shoulders forward, or elbows finishing behind the torso, all of which hinder scapular movement and increase risks for shoulder injury and dysfunction. Also avoid reaching your chin forward at the top of an Inverted Pull Up; The forward head position leads to neck pain and muscle imbalance. 
  6. Under control, lower yourself to starting position—arms extended while still keeping tension— allowing shoulder blades to protract (wrap around your rib cage).

Half-Kneeling Cable or Band Pulldown (B)

By Kristen Gostomski
| April 14, 2020 | Exercises, Pull

Half-Kneeling Band or Cable Pulldown When performed with good technique and as part of a balanced program, this is an ideal exercise to develop Lat muscles (Latissimus Dorsi) in the middle back. These muscles are key to core stability, coordinating power from hips and core, and transferring that power through the upper body. Half-Kneeling Band or Cable Pulldown targets muscles the same as a Pull Up and the same rules apply. Like Pull Up, when Half-Kneeling Band or Cable Pulldown is performed improperly and or overused, the exercise may actually increase the risk of shoulder and back injuries. 

Note: The best grip for shoulder elbow, and wrist health, and the only grip I use with overhead athletes, is a neutral grip—palms facing. The overhand and/or underhand grip may be appropriate for non-overhead athletes with good shoulder mobility and without existing shoulder pain or injuries.

  1. Position a cable to the highest setting; Or attach a band to an anchor at its highest point.
  2. Grab the cable grip or band with a shoulder width grip and situate yourself in a half kneeling position just a few inches in front of the cable stack or band anchor.
  3. Begin with arms extended and shoulder blades upwardly rotated—imagine shoulder blades reaching up and wrapping around rib cage.
  4. Engage muscles around mid-section (as if expecting a punch to the gut). When Cable or Band Pulldown is done improperly, the ribcage flares upward and the back hyperextends, which indicates a lack of core recruitment and increases risk of back injury. In a proper Cable or Band Pulldown, the spine remains neutral from neck to tailbone, and the scapula rotates upward and downward on the rib cage.
  5. With core engaged, pull the band or cable straight down until hands are just below your chin. Think about pulling through with your elbows as your shoulder blades rotate downward and together. End with elbows even with or slightly in front of your torso. Avoid rounded back, shoulders forward, or elbows finishing behind the torso, all of which hinder scapular movement and increase risks for shoulder injury and dysfunction. Also avoid reaching your chin forward; The forward head position leads to neck pain and muscle imbalance. 
  6. Under control, return the band to starting position—arms extended—allowing shoulder blades to rotate upward and wrap around your rib cage.

Note: Emphasize Horizontal Pulling (Band or Cable Rows, Inverted Pull Ups, and DB Rows)
While Cable or Band Pulldown can be a useful part of an overall program, the exercise is frequently overused. Coaches often program Pulldown in every workout as the primary pulling exercise; but Pulldowns are middle back dominant (not shoulder stabilizers) and don’t count toward the balance of pull to push. Overhead athletes typically require a 2 or 3 to 1 ratio of horizontal pulling to pushing. Non-overhead athletes require at least a 1 to 1—and more often a 2 to 1—ratio of horizontal pulling to pushing. In addition, too much emphasis on vertical pulling can put the scapula in excessive downward rotation, eventually interfering with the ability to produce healthy upward rotation of the scapula. Scapular upward rotation is necessary for arms to move safely overhead.

Front Plank (B, I)

By Kristen Gostomski
| April 14, 2020 | Exercises, Core

Front Plank This well-known functional core exercise engages muscles that support the spine and hips as well as the scapula (shoulder blades). Athletes who perform Front Plank consistently and with precision, lower their risk for back and shoulder injuries while increasing power production and the ability to win battles with contact from opposing players.

Read More

Bridge (B, I, A)

By Kristen Gostomski
| April 14, 2020 | Core, Exercises

BRIDGE   This versatile exercise targets stabilizing muscles in the posterior chain—back, glutes, and hamstrings. With proper cueing, Bridge can also be a core bracing exercise that targets all the muscles that wrap around the mid-section.

Read More
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