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Non Traditional Tweaks to Old Time Favorites–Part 5

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

Horizontal Pull:

Traditional–Bent over Barbell Row

Alternatives–Suspension Trainer Row or Horse Stance DB Row

The Suspension Trainer Row requires only your body weight and places no external load on your lower back.  It also better activates the lats.  The Horse Stance DB Row introduces a component to the movement in a position known to reduce back pain and strengthen the core musculature.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 4

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

Squats:

Traditional- Barbell Back Squat

Alternatives- ½ Racked KB Squat or Rear Foot Elevated Goblet Split Squat

Both the ½ Racked Squat and RFE Split Squat reduce load, easing the stress to the low back, hips, and knees.  The ½ Racked KB Squat introduces rotational & lateral flexion forces to the equation causing the core to work very hard to resist these forces.  The Rear Foot Elevated Goblet Split Squat leads to a more upright posture reducing shear and compressive forces on the lumbar spine.  This exercise also tends to better target the glutes and put the quad under a more stretch and larger range of motion.

View video of these exercises: View Video

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

Lat Pullovers:

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

Non Traditional Tweaks to Old Time Favorites–Part 2

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

Vertical Press:

Traditional- Barbell Military Press (Overhead Press)

Alternative- ½ Kneeling One Arm KB OH Press, One Arm One Leg KB OH Press, or Stability BB Overhead Press

Both these alternatives reduce overall system load.  This can help reduce neck, shoulder, and elbow pain. The half kneeling option adds a great core strength/stability component, while the One Leg Press adds a great balance component to the movement.  The Stability BB Overhead Press introduces instability to the bar which increases the dynamic stability demands on rotator cuff muscles.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 1

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

Horizontal Press:

Traditional- Barbell Bench Press

Alternative- Alternating DB Bench Press, One Arm DB Bench Press, Stability BB Bench

The Alternating DB Press, the One Arm DB Bench, and the Stability BB Bench reduce the load you are capable of handling.  This can reduce overall stress on the shoulder, elbow, and wrist.  The Alternating Press has the added benefit of greater stability demands on the shoulder which better strengthens the rotator cuff musculature while the One Arm Press introduces some rotational forces which force the core musculature to resist the rotation.  The Stability BB Bench introduces instability to the bar which increases the dynamic stability demands on rotator cuff muscles.

View video of these exercises: View Video

Triathlon Success: Hamstring And Glute Togetherness

To keep a triathlete healthy and resilient, the hamstrings and gluteal muscles must work together as a team.   The athlete fires the gluteals and hamstrings simultaneously to stabilize the pelvis and produce force through the lower leg.  When you run, bicycle, or swim, these muscles work at a team to produce efficient propulsion and reduce stress on the lumbar spine and knee.  A triathalon is the ultimate long duration physical endeavor.  Triathletes need hamstrings and gluteal muscles that can stay on and strong for a long time.

Most fitness programs do not properly train the muscle of the posterior chain.  Fitness center exercise generally involves training the hamstrings as knee flexors on some type of “leg curl” machine.  Gluteal training rarely occurs past neutral hip extension, with little effort on improving overall hip range of motion.  Any type of seated gluteal training is inappropriate for an athlete.

The term physical therapists and strength coaches use for butt muscles that are non- responsive is “gluteal amnesia”.  Our sedentary lifestyle involves very little of the glute recruiting sprinting, deep squatting, and climbing that activates the gluteal muscles.  We mistreat our gluteal muscles with hours of compressive sitting and little in the way of full range hip movement.  Many fitness clients and most physical therapy patients need some remedial gluteal training.  Give these three drills a place in your triathalon training program.

Single Leg Bridges

Lay supine with the arms braced against the floor to stabilize the upper body.   Bend the knees and place the feet flat on the ground.  Lift the right leg up off the ground.  Using the muscles in the back of the left leg, lift the hips up off the ground.  Push up through the heel of the left foot and drive the left hip into full extension.  Hold at the top for three seconds and then lower in a controlled manner.  Perform ten repetitions on each leg.  Common mistakes are allowing the pelvis to tilt and not fully extending the hip.  Hamstring cramping is an indication that you are not using the glutes enough and need to focus on creating a better mind to butt connection.

Goblet Squat

The squat movement pattern is a skill that is easier to teach if you add some load.  You can use either a dumbbell or a kettlebell for this exercise.  It has been my experience that the exercise is easier to learn with a kettlebell.  Hold a kettlebell by the horns, with the elbows down, and the kettlebell close to the chest.  Keep the chest proud and pull the abdominal muscles tight.  You may have to experiment with foot placement as everyone has different hips.  The position you would place the feet if you were going to jump is a good starting point.  Initiate the squat by pushing back the hips.  Keep the torso tall and descend.  Let your pelvis fall between the hips. The elbow should drop down between the knees.  Nothing will inhibit your progress more than thinking about how you are moving during goblet squats.  Keep your brain quiet and get in some repetitions.  Effort has amazing capacity to improve motor control.   Perform ten repetitions.

Mini Band Monster Walk

Your will need a mini resistance band–a nine inch loop of resistance band, (two dollars from performbetter.com).  Most fitness clients will do well with a green or yellow mini band.  Place the mini band loop around both legs just above the ankles.  Assume an athletic stance with the feet straight ahead, knees bent, and hips flexed.  The band should be held taught throughout the exercise.  Imagine your feet are standing on railroad tracks.  Walk forward for ten steps on each side, keeping the feet over the railroad tracks.  Walk backward for five repetitions on each leg.  Try to keep the hips and shoulders level throughout the exercise.

Once you have mastered all three exercises, build your gluteal and hamstring performance by traveling through the program for two or three trips.

  1. single leg bridges  R and L x 10
  2. goblet squats x 10
  3. mini band monster walk x 10 each leg

View video of the exercises here: https://youtu.be/QeteeLPF4AU

Kat Wood, DPT, ATC

Triathlon Success: Core Connection

In the fitness world core stability training has gained a solid foothold and more people are getting away from spinal damaging resisted twisting machines and the ever present sit up gizmo.  Most people know how to perform a “plank” exercise and have added this drill to their fitness routines.  Learning how to properly brace the core stabilizers and perform a sustained plank type isometric exercise will resolve back pain, improve the hip to shoulder girdle connection, and make you a better movement machine.  The problem is most people never advance beyond the basic plank exercise.  Triathletes need significant anti-rotation and anti-extension core strength and endurance.  I have three drills that will help keep you strong and resilient in your quest to complete you first tri.    Read the directions and give these activities a place in your fitness program.

Alternate Single Arm Planks

Position the body in a toes and elbows plank, but separate the legs so the feet are wider than the shoulders.  Lift one arm up at a 45 degree angle in relation to your body and hold for five seconds.  Lower the arm back down and try the other arm.

If you are unable to perform the alternate arm plank on the floor, regress the exercise by placing the hands on a bench in a push ups position.  Lift one arm up at a 45 degree angle in relation to your body and hold for five seconds.  Lower the arm back down and try the other arm.  How many and much?  Perform three to five repetitions on each arm.  Work up to longer hold times instead of more repetitions.  Five repetitions on each arm with a ten second hold is a good goal.

Pallof Press

You need a cable machine or resistance tubing set at mid torso level.   Position your body at a 90 degree angle in relation to the pull of the cable.  Assume an athletic posture with the feet at least shoulder width apart and the spine neutral.  Push the hips back a little and keep a slight bend in the ankles and knees.  You should look like a tennis player preparing to return an opponent’s serve.  Use a strong overlap grip on the handle and set the hands in the middle of the chest.  Brace the midsection and hips and move the handle out in front of the body and then back to the chest.  Select a resistance level that permits execution of all repetitions without losing the set up posture.  If one side is more difficult, start the exercise on that side.  Perform fifteen repetitions on each side.

Many of us have terrible respiratory patterns.  We are unable to fully inhale and exhale when under any physical stress.  The Pallof Press can be used to improve respiratory control.  Use the same set up and press the cable out.  Hold the cable with the arm fully extended while inhaling for four seconds and exhaling for six seconds.  Bring the arms back in and then repeat.  Perform four of five inhale / exhale respiration repetitions on each side.

View the video here: View Video

 Michael S. O’Hara, PT, OCS, CSCS

Progression Know How

Carries, Crawls, and Core

If I could kill a word it would be “workout”.  People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements.  “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired.  It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow.   Our focus at Fenton Fitness is always on training or practicing movements.  The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better.  Our focus is on skill acquisition, not feeling tired.  Just imagine if we treated education the way we treat exercise.  Think of the difficulty of  learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult.  That would be crazy, yet that is more and more of what we see in the fitness industry.  In workouts, exercises tend to change just for the sake of changing.  In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks.  We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals.  Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.

Jeff Tirrell, CSCS, CSFC, Pn1

Carries, Crawls, and Core

Push Up Position Plank: Goal of 1 minute

Plank: Goal of 30 seconds

Side Plank: Goal of 30 seconds/side

Side Plank w/ outside foot elevated: Goal of 30 seconds/side

Side Plank w/ inside leg elevated: Goal of 30 seconds/side

Anterior Baby Crawl: goal of 15 yards with stable torso

Anterior Crawl: Goal of 30 yards with stable torso

Farmers Walk: Goal of 60 yards with body weight

Turkish Get Up (¼): Goal of 8/6kg (men/women) for 10 reps/side

Turkish Get Up (½): Goal of 10/12kg (men/women) for 6 reps/side

Turkish Get Up (full): Goal of 25% body weight for 4 reps/side.

See video demonstration of these exercises here: https://youtu.be/5OkXbOWx4mw

Progression Know How

Vertical Pull Patterns

If I could kill a word it would be “workout”.  People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements.  “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired.  It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow.   Our focus at Fenton Fitness is always on training or practicing movements.  The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better.  Our focus is on skill acquisition, not feeling tired.  Just imagine if we treated education the way we treat exercise.  Think of the difficulty of  learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult.  That would be crazy, yet that is more and more of what we see in the fitness industry.  In workouts, exercises tend to change just for the sake of changing.  In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks.  We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals.  Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.

Jeff Tirrell, CSCS, CSFC, Pn1

Vertical Pull Patterns

X Pulldowns: Goal of 50% bodyweight for 10 reps

Isometric Pull/Chin up holds: Goal of holding for 1 minute at both the top and bottom position

Eccentric Pull/Chin ups: Goal of 10 eccentric reps with a 3-5 second descent

Pull/Chin ups: Goal of 10/5 reps (men/women)

See video demonstration at: https://youtu.be/Xidv7HlNtWE

 

Progression Know How

Horizontal Pull Patterns

If I could kill a word it would be “workout”.  People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements.  “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired.  It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow.   Our focus at Fenton Fitness is always on training or practicing movements.  The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better.  Our focus is on skill acquisition, not feeling tired.  Just imagine if we treated education the way we treat exercise.  Think of the difficulty of  learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult.  That would be crazy, yet that is more and more of what we see in the fitness industry.  In workouts, exercises tend to change just for the sake of changing.  In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks.  We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals.  Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.

Jeff Tirrell, CSCS, CSFC, Pn1

Horizontal Pull Patterns

TRX Row: Goal 45 degree angle for 10 reps

One Arm DB Row: Goal of 50% bodyweight for 10 reps per arm

Inverted TRX Rows: Goal of 10 reps with full range of motion

Watch Jeff demonstrate these exercises: View Video

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