Hamstring injuries are on the rise. In this month’s newsletter, Mike O’Hara, PT provides information on preventing hamstring injuries and includes videos of the recommended exercises. Learn what it is to be “farm boy strong” and what you can do to become a “functional farmer”.
Standing desks are great for posture and health, but many people have difficulty when they first start using them. In this issue, Mike O’Hara, PT gives exercises that can help you stand for longer periods of time. Watch the video for instruction on these exercises. In his article, “The Biomechanics We All Need To Know, Mike agrees with the advice given by Stuart McGill. Be sure to read about Fenton Fitness Member Jan Pilar and her success with her program.
In this issue, Mike O’Hara, PT gives ten reasons to love lunges. Video of lunge exercises/progressions are included. In Going Grizzly, Mike presents the exercise combination of Crawls and Sandbag Carries; a combination that helps you train more efficiently and move better. Watch the video for instruction on these exercises.
Crawl and Bearhug Sandbag Carry
When designing programs for rehabilitation patients and fitness clients, I often pair up exercises. This practice is commonly called super-setting and it has multiple benefits:
Train efficiently—You get much more work done during your training time.
Abolish performance deficits—Most physical therapy and fitness clients need to work on glaring right vs. left movement asymmetries, postural restrictions, and stability limitations.
Lose weight—Fat loss is a primary goal of most fitness clients. Pairing exercises ramps up exercise intensity and creates the hormonal response that improves body composition.
Move better—Training neurologically related movement patterns improves motor control.
Crawl and Bearhug Sandbag Carry
A finisher is a short but intense, high metabolic cost, training event performed at the end of an exercise session. The best finishers create carry over to real life activities and can be made more challenging as you become more fit. When linked to proper diet, finishers produce the “metabolic hit” that stimulates fat loss. As the name implies, you always perform finishers at the end of your workout because, afterwards, you will not want to do anything else.
Crawling is all about the spiral, diagonal force connection that happens through the middle of the body. Crawling is the primal exercise that enabled us to stand and walk. The “core muscles” neurologically connect the left hip with the right shoulder and the right hip with the left shoulder. They stabilize the pelvis and spine so you can transfer force from the hips to the shoulders. Crawling keeps that connection healthy and strong.
Bear Hug Sandbag Carry
The bear hug sandbag carry is the cure for the epidemic of device disability syndrome (DDS). This exercise reverses all of the weakness that is created by endless hours planted in a chair, staring into a screen. Sandbag carries are functional core stability work. The abdominal muscles interact with the muscles in the legs and shoulder girdle to hold a stable upright position. Walking with a sandbag kicks starts your postural reflexes, the neural feedback mechanism that holds us up against gravity. Do not go too heavy on the sandbag. You should be able to stay tall and not stagger or lean forward.
The routine is simple: Crawl for twenty yards—ten yards down and ten yards back. Try to keep the knees close to the floor and the back flat. Immediately after finishing the crawl, pick up the sandbag with a bear hug hold- no hands linked- and carry it for twenty yards. Rest as needed and repeat. Start out with three circuits and increase to five. Try to keep the rest periods under thirty seconds. Once you get up to five circuits, add a weight vest and then a heavier sandbag. Modify the distance, load, and cycles to suit your needs. Give the crawl/bear hug carry combo finisher a try and let me know how it goes.
View video of Mike performing sandbag carries here: https://youtu.be/Ygg2vbf-Uoo
-Michael S. O’Hara, P.T., OCS, CSCS
Fitness training for those of us past 40 years of age is more complicated. Physical performance and recovery capacity are dramatically different. If you need proof, look for the forty year olds in the NBA or NFL. The good news is that with proper planning, consistent performance, and the wisdom that comes with age, we can stay fit and active for a lifetime. I have compiled a collection of tips for the forty plus fitness client.
Carry, Squat, Lunge, Hinge, Pull, Push– Every Week
Most strength coaches divide human movement into 5-6 fundamental movement patterns. These movements are what we are talking about when we call our training “functional.” Personally, I like to go with 6 patterns in the following order of importance: Carry, Squat, Lunge, Hinge, Pull, and Push. These functional patterns include virtually all aspects of human movement.
The first two, carry and squat, are performed daily in real life while the other movement patterns are used less frequently. Incorporating these movement patterns into your training program at least once per week will ensure that you develop a well-rounded physique, but more importantly, that your musculoskeletal system functions like the awesome machine it was made to be. Practicing these movement patterns should keep you free from asymmetry and injuries. You will also become stronger and well balanced giving you the confidence to take on whatever life throws at you. Just how frequently you train each pattern will depend on your current training status, movement quality, experience, and goals. Following is a loose guide:
Carry: 3-5x/wk (this can include traditional carries, crawls, Turkish Get Ups, or sleds)
Hinge: 1-2x/wk, (Deadlifts, KB swings, or Good Mornings all fall into this category)
-Jeff Tirrell, B.S., CSCS, Pn1
The September 2016 newsletter contains information on preventing ankle sprains. Mike O’Hara, PT demonstrates exercises to prevent ankle inversion. Meet Fenton Fitness member Gay Adams and read her story on staying strong during a difficult time, and learn about the suitcase carry–a better alternative to weighted sidebends.