Non Traditional Tweaks to Old Time Favorites–Bonus
In the fitness world, there are several exercises which have stood the test of time. These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them. This makes spinal compression and shear forces more problematic in many individuals. This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow. When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body. One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement. In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation. For the next few weeks, I will be giving some alternatives to some traditional exercises.
Jeff Tirrell, CSCS, CSFC, Pn1
The last four exercises I want cover are not traditional resistance training exercises, but they can have a dramatic impact on your movement, decrease discomfort, and just help make you a more awesome and higher functioning individual.
Lateral Squat– Most standard exercises are done bilaterally (2 hands or feet moving together) and in the sagittal plane of movement. We want to make sure to also incorporate the frontal and transverse planes when training. The Lateral Squat gets us into the frontal plane and strengthens the often neglected adductor muscles (groin/inner thigh muscles), as well as hitting the glutes in a direction they normally don’t get worked.
Crawling– Crawling is fundamental to human development. We learn to do it before we walk or run. We also start to lose this ability as we age. By continuing to crawl, we can keep important neurological pathways working, as well as strengthen our core, upper body, and legs in a relatively low stress way.
Get Ups– The best-known form of this exercise is the Turkish Get Up. However, it doesn’t need to be that complicated or technical. Simply lying on the floor and getting up a variety of different ways can go a long way in maintaining core strength, and whole-body mobility.
Farmers or Suitcase Carry– The Farmers and Suitcase Carry are great tools for building a stronger gait, improving grip strength, core strength, and stability. The Suitcase Carry, because of its asymmetrical loading, adds a great anti-lateral flexion component that really challenges the obliques to lock down and hold the ribs in place.
View video of these exercises: View Video