Rotational Stability of The Trunk

Rotational Stability of The Trunk

The Renegade Row

 

The previous blog posts discuss exercises that are beneficial for developing rotational stability of the trunk using body weight.  These should be performed correctly prior to performing stability exercises using weight/resistance. 

 

Assuming you are able to maintain stability with the prior exercises, you may attempt Renegade Rows, using Kettlebells or Dumbbells.

 

Start Position Renegade Rows - Notice the flat lower back

Here, I shift my body weight onto my right arm in order to row the kettlebell using my left arm.  My hips and shoulders remain "squared-off" with the ground - Next I lower the left arm, shift my body weight to my left arm and row using the right arm

Incorrect Form: My hips and shoulders are not "squared-off" with the ground

Incorrect From: My lower back is not flat, but jacknifes prior to the row

The above two incorrect techniques are very commonly seen with clients who do not have the rotational stability to perform this exercise.  They may have trunk weakness or may just need additional verbal and manual cues in order to improve the motor planning/coordination of the activity. 



The Turkish Get-Up: Broken Down, Modified and Applied for Rehab

The Turkish Get-Up: Broken Down, Modified and Applied for Rehab

 

Many of today's multi-joint, complex fitness techniques are more beneficial than we may realize.  For example, the Turkish Get-Up requires scapula and trunk stabilization, rotational strength, grip, balance and motor coordination to correctly transition from the supine position (lying on your back) to sitting, kneeling, lunging, standing and the reverse.  This is a great activity for overall stability, balance and strength as well as cardio.  However, if used properly, it can benefit even those who have neurological conditions such as stroke, cerebellar dysfunction and ataxia.  We just have to modify the movement and avoid training our clients with a narrow mind-set. 

 

The Turkish Get-Up is a popular kettlebell exercise, but if we only applied it to our fittest clients, I feel we (and they) are missing out.  Below is a video of a client with a neurological condition causing ataxia.  He suffers from balance issues, frequently falling backward, and has a difficult time recovering from the fall.   He is an awesome client, as he is willing to try anything that may make his life easier.  Here is the Turkish Get-Up customized for his needs...Turkish Get-Up RehaBELLitation

 

 

Single Leg Stance Muscle Activation

Single Leg Stance Muscle Activation

 

Upon standing on one leg, in order to maintain upright proper posture, you must maintain a level pelvis by firing the Gluteus Medius and Minimus as well as the Quadratus Lumborum and Obliques.  The Gluteus Medius, Gluteus Minimus, Quadratus Lumborum and Obliques  all work together to maintain spine stability during gait. If there is weakness in the stance side musculature, you will observe a (+) Trendelenburg. 

 

 

 



(+)TRENDELENBURG STANCE:  Here, the right side is weak and to compensate for lack of pelvic control, the trunk sidebends to the right

A few exercises to help a client who presents this way are the following:

Farmer's Walk: By holding the kettlebell in the right hand, whenever you are in single leg stance on the left leg, you are challenging those hip and trunk muscles.  Your trunk is fighting the right sidebending force that holding the kettlebell in the right hand is introducing to your body

 



 



 Your body wants to take the easy route like in 'a' by sidebending to support the weight.  You must incorporate the proper trunk and hip musculature in order to maintain proper posture ('b')

 



The Bottoms Up Carry is more difficult due to the weight distribution of the kettlebell.  Here, you are incorporating grip strength, shoulder stability, as well as trunk and hip stabilizers

The Double Kettlebell Racked Walk adds more weight to be supported by each individual hip when in single leg stance and the compression on your trunk makes it a challenge to fully inhale easily.