Asymmetric Resistance for Trunk Stability

Asymmetric Resistance for Trunk Stability

When training in the gym, we tend to want to train one side of our body exactly the same as the other side, focusing on "symmetry."

If we curl a 25 pound dumbbell with our right arm, we try our best to perform the same number of reps with that same resistance using the left arm.  When it comes to training for trunk stability, however, applying an asymmetric weight to each side may be more realistic and applicable to our everyday activities.  If we are squatting or lunging to pick something up from the ground, many times the weight distribution, especially if it is an irregularly shaped object, may be more to our right or left side.  One example is carrying grocery bags into the house from your car.  You most likely do not weigh the bags and place the exact same amount in each hand.  One hand always ends up carrying more.  When walking with the bags, we still try our best to maintain a stable upright trunk so that we are not leaning toward the right or left.  So why not incorporate this into training from time to time?    It may not be that terrible to train each side with a different amount of weight.  

Instead of Suitcase Dealifting the exact same weight on each side, start off with a heavier weight in one hand for one set, and then switch for the next set.  The focus should be on performing the Deadlift without allowing your trunk to "give in" to the heavier side, but keeping your trunk upright.

Same thing with the Kettlebell Squat.  Try a heavier weight on 1 side.  Then switch sides for the next set

This can be done by just squatting with 1 kettlebell one 1 side, but then switch it up and use 2 different weighted kettlebells in order to apply a higher total amount of weight to your body.

Try a combo movement of a squat press using different weights.  Now you must stabilize your trunk with asymmetric resistance while transitioning from the ground to standing to pressing overhead, all while not allowing your trunk to lose control

This is just another way of introducing various perturbations to your body in order to train it to maintain and maximize its stability

Blackout!!!

Blacking Out With Heavy Lifts

 



Many of you may have seen this video before: BLACKOUT!!!
This is pretty common with heavy lifts and max exertions.  Why did he blackout? 
Upon intense exertions, your blood pressure in the cranial vessels rises to extreme levels.  This causes a large pressure gradient between the vessels of the brain and the Central Nervous System/Cerebral Spinal Fluid (CSF) pressure that is in the spine and surrounding the brain.  If the gradient is large enough, you may black out.  To reduce this pressure gradient, you will want to increase the pressure of the Central Nervous System.  In order to accomplish this, the Valsalva Technique may be used.  The Valsalva Technique is basically holding your breath, which along with abdominal bracing, not only increases the CNS pressure, but also increases intra-abdominal pressure, further stabilizing your spine for the heavy lift.  The Valsalva Technique is not recommended for rehabilitation clients due to the possibility of other medical conditions, as it has the possibility of leading to aneurysms or stroke.  However, for athletes performing these extraordinary lifts, the statistics of the Valsalva causing stroke or death are very low.  The Valsalva Technique increases the CNS fluid pressure, decreasing the pressure gradient between the cranial nerves and the CNS, which then reduces the load on the blood vessels.   Performed properly, this will help prevent blackouts.  However, sometimes it just is not enough.

The Suitcase Deadlift Using Neurogrips and Directional Force: Ulnar Deviation

The Suitcase Deadlift Using Neurogrips and The Nabard Device

 

 The Nabard Long Device used in this example is a device similar to a barbell.  However, the 1 inch diameter handle is offset rather than centralized.   The Neurogrips easily slide on your hand, adding 1" diameter to the Nabard Device handle, making it about 2" in diameter.  Combined with the offset handle, the Neurogrips challenge your grip and help strengthen your hand, wrist, forearm as well as your shoulder and trunk musculature. 

 The setup for this technique is the same as the previous post.  You stand with your foot next to the handle of the device.  This time, however, the long end of the device is behind you instead of in front of you.

 

 Squat back and down and grip the handle tightly using the Neurogrips. 

 

 

"Spread the floor" with your feet and stand up tall.  Do not allow the back end of the device to dip down.  Your job is to keep the device parallel to the ground.  The long lever posterior is providing a directional force downward, which places radial deviation on your wrist.  To maintain the neutral wrist position, you must fire your ulnar deviators.  So you are gripping the handle while at the same time performing ulnar deviation in order to maintain neutral wrist position and keep control of the device.  This is the opposite action of the previous post.

Suitcase Deadlift With Nabard Long Device

Suitcase Deadlift With Nabard Long Device & Neurogrips

 

The Nabard Long Device used in this example is a device similar to a barbell.  However, the 1 inch diameter handle is offset rather than centralized.   The Neurogrips easily slide on your hand, adding 1" diameter to the Nabard Device handle, making it about 2" in diameter.  Combined with the offset handle, the Neurogrips challenge your grip and help strengthen your hand, wrist, forearm as well as your shoulder and trunk musculature. 

 Set up is the same as the Suitcase Deadlift using the Kettlebell.  Stand with the 'rear' handle just lateral to your foot.  Place the Neurogrip on the hand that is nearest to the handle that you will be gripping.

 

 

Squat back and down keeping your knees in line with your toes, your weight on your heels, "spreading the floor" with your feet.  Grip the handle of the device closest to your foot.

Stand up, again "spreading the floor" with your feet.  Try your best to maintain the Nabard device in a straight line, parallel to the floor.  This is where your grip is really challenged.  The length of the Nabard device acts as a long lever.  It is not a high weight, however it is difficult to manage due to the long lever.  This lever is providing a force in the direction of ulnar deviation (the end of the device furthest from you wants to dip down toward the ground.  This direction is toward the pinky or ulnar deviation).  Since your goal is to keep it level, you must fire your radial deviator muscles.  So in this activity, you are working your legs, glutes, and trunk stabilizers as it is unilateral.  Adding weight to one side causes your trunk to laterally flex toward the weight.  Your trunk must fight this and remain stable.  As for your arm, you are not only squeezing the handle using Neurogrips (now 2" diameter), you are keeping your wrist in neutral by firing radial deviators to counteract ulnar deviation directional force of the long levered device.  Your shoulders and scapulae do not move, so you are also working scapula and shoulder stabilizers.  A full body activity!!

 

 

The Single Leg Kettlebell Deadlift With Neurogrips

The Single Leg Kettlebell Deadlift With Neurogrips

 

 

The Kettlebell used in this example has a handle that is approximately 1.25" to 1.5" in diameter.  The length of the handle is about 4.5" with curved corners ("Horns") which makes it difficult for other grip enhancing devices to fit over.  The Neurogrips easily slide on your hand, adding 1" diameter to the Kettlebell handle, making it between 2.25" and 2.5" in diameter.  This challenges your grip and helps strengthen your hand, wrist, forearm as well as your shoulder and trunk musculature. 

 

The Single Leg Kettlebell Deadlift is great for balance as well as gluteal recruitment, trunk stabilization, scapula stability, grip and mental focus. 

 

 

Start with the kettlebell on the inside border of your left foot.  Kick your right foot/leg straight back behind you keeping the leg as straight as possible.  As you 'reach' your right foot back, you are hinging your trunk forward over the left hip.  Tighten the glutes on the right side as your upper body reaches its lowest forward position (just as your hand reaches the kettlebell handle).  Your right foot/ankle should be in line with your right hip and right shoulder.
 
Remember:
1) Keep your hips/pelvis bones and shoulders parallel/squared off to floor.  Do not twist/rotate your trunk as you descend or ascend.  One hip or shoulder should not be higher than the other
2) You may slightly bend the stance leg knee (in this example, the left knee)
3) Do not reach for the kettlebell with your right arm by protracting your shoulder blade.  Keep your shoulder blades retracted, shoulders parallel to the ground and grip the kettlebell handle only when your hand reaches it (arms length away).  In otherwords, don't perform the deadlift technique for a very minimal depth and then stretch down with your arm to grip the  kettlebell handle in order to minimize the deadlift motion.   Do not lose your scapula stability. 

Tighten the glutes on the stance side (left leg) to assist your return to upright standing.  Lock out in the upright position by clenching your glutes

Switch to standing on the right leg and reaching for the kettlebell with the left hand.

 

Using Neurogrips increases the grip demand as well as the mental concentration needed to perform this activity.  Do not fall into the habit of quickly dropping down, grabbing the kettlebell and standing up.  For full benefit, you must raise the free leg back in a straight line as if reaching the wall behind you.  Upon reaching the kettlebell with your hand, ensure that your raised leg remains straight and in line with your hip, trunk and shoulder.  Squeeze the kettlebell handle tightly with the Neurogrips.  Upon arising, contract the stance side's glutes and make sure to maintain the scapula retraction.  Avoid any type of trunk rotation throughout. 

 

The kettlebell in this technique is again providing a vertical force to your hand, wrist, forearm, and shoulder.   There is no directional bias here towards wrist flexion, extension, radial deviation, ulnar deviation, pronation or supination.  Your wrist remains in neutral and your hand is working hard to grip the kettlebell, preventing it from falling vertically from your hand.  Doing this bare handed is a challenge in itself.  Using Neurogrips makes it even more difficult.   Although the kettlebell is not providing a directional bias to your hand, wrist and forearm, because it is a unilateral exercise, it is providing a rotational force as well as a lateral force to your trunk.  You must fight these directional forces to your trunk by maintaining proper posture.  Therefore, you are training trunk and scapula stability.  Go to www.neurogrips.com for more grip information. 





Multi-Angle Deadlift

Simple exercise to set up, all you need is 4 cones and possibly a kettlebell (challenging with no weight also). 
Click below for the video
 
Tips to remember:
-HIP HINGE!!! Do not bend through the lower back segments
-Maintain body weight on the posterior aspect of your foot (heel)
-Keep your hip bones facing forward (minimal rotation)

Functional Values:
-Glute Recruitment for lower back stability
-Core engagement
-Single leg balance
-Ankle and knee stability
-Acceleration/Deceleration pattern for sports
-Kinesthesia for the lower body

http://www.youtube.com/watch?v=-ZO1ZUjyntU

Enjoy,

Nick