Non Traditional Tweaks to Old Time Favorites–Part 3
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
Traditional- Flat Bench DB Pullover
Alternatives- Decline Bench KB Pullover OR Alternating DB Pullover on Table or Foam Roller
The Decline KB Pullover actually increases the range of motion of this exercise and causes the Lats and Pecs to work longer and harder. This makes this a superior exercise and reduces load so it’s a win-win. This version also causes your anterior core to work very hard as an anti-extension component. The Alternating DB Pullover on Table of Foam Roller increases shoulder stability, and if using the Foam Roller, also increases stability demands of the whole body. Both of these versions will reduce strain on the shoulder, and increase core activation.
View video of these exercises: View Video