The key to a quality strength program is being able to utilize what tools and resources you have at your disposal. This can range from equipment to knowledge, but regardless of the tools the principles of acquiring an optimal level of strength and mobility should be based on incorporating movements to benefit your body’s overall function. After all, form always follows function. Now buckle your chinstrap and get to work with these killer drills.
The Simple Approach
First of all, one of the biggest benefits to simplifying the process of training is forcing creativity with a given trainee. As a strength coach, author, marketer, bookkeeper, meal prep master, and your typical run of the mill Type A personality I often feel like I am stretched for time so simplicity is a particular concept that is more than welcome in my world. Believe me simplicity is a lifesaver even for the strength coach.
So when it comes to movement I know that many other folks are the same way. The reality is that life doesn’t always present us with ideal situations regarding limitless time, equipment, and space. In addition to this due to much of the demand that is needed for movement preparation it’s crucial for us to utilize what time we have to get the most bang for our buck when it comes to training our bodies for optimal function.
We can still be very simple in our approach by taking advantage of strength moves that address the shoulders, hips, and overall core stability. The good news is that each of these can be addressed with little to no equipment and they can be done in creative fashion.
One of the best ways to work on mastering a movement pattern is to emphasize the eccentric and isometric portions of the movement. By doing this we are better able to train ourselves for greater control and stability for the given movement pattern.
In addition to this by controlling the eccentric phase and even pausing in the isometric portion of a movement at the end of the ROM we can pry on the joints at times to get a better stretch, particularly when performing the goblet squat movement as I’m demonstrating here. By the way this can be performed with a kettlebell as well.
In addition to mobilizing and strengthening the hips we can also work on the shoulders. What we lack in equipment we can more than make up for in tactical approach. One drill that I like to employ for more shoulder,thoracic, and hip stability/mobility by using nothing more than our own body resistance is this lumbar hip twist.
As you can see this is one unconventional movement and certainly allows for us to check off the box for creativity. However, the value is that it requires a higher level of control and coordination in order to pull it off.
If we’re looking to emphasize greater core stability then we can include another simple, but unconventional approach with kettlebell/dumbbell drags and/or planks. This just requires the addition of either a kettlebell or a dumbbell and the goal is to work diligently in order to maintain rigidity and avoid twisting during the execution of the movement.
As you can see this is adds a whole new dynamic to performing a push up. Greater effort is imposed on the body in order to perform both the push up and drag with the weight. Shoulder adduction/internal rotation is imposed on the body in greater demand and the added stability builds tremendous strength.
I hope you enjoyed today’s post. Now go out and perform these simple and unconventional strength moves. What kind of unconventional movements are you performing to optimize your shoulders, hips, and overall stability? Don’t be shy about posting up in the comments here below. Stay Strong.
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