My philosophies are based on treating the body in the gym, like you would in the real world. Muscles and joints moving together- flexibility, posture, muscle strength are all very important for us to get through our hectic lives. What use is a 500 lb bench press if it hurts to get groceries out of the car?
This week I am going to give some full body movements- these are an excellent way to get the body warmed up for a weight work out. Most off all make your entire body work in an entirely new way.
next weeks movements will be lower back and mid back related, strong spine leads to a strong core, and a better life.
Beginer: Squat while holding bar over head.
This move is tougher than it looks, forcing your core and body to work at once and test the limits of your flexability.
* Holding the arms above the head, squat down to a depth that you can control with good alignment through the kinetic chain, squat back up.
* Watch for compensations at the foot (pronation, external rotation), knee (internal rotation, adduction), hip (frontal plane stability), lumbar spine (increased lumbar lordosis), upper extremity (increased flexion), and cervical spine (increased cervical lordosis).
* A proper stretching and strengthening protocol should be initiated if any dysfunctions exist.
*The keys to the squat:
Weight back on your heals, you should be able to wiggle your toes while in the squat. Stick your butt out, it will keep your weight in line with your legs.