High cable bicep curls.
Ever done high cable bicep curls? Without the support they can feel like a constant balancing act.
Here’s a way to generate far more output on your elbow flexors without having to juggle keeping your arm still.
Q: But isn’t adding support less functional?
A: If increasing output in some muscles cant be considered functional then I dunno what is.
A Bicep Curl Output Challenge.
Here we use a dynamometer to measure elbow flexion (biceps etc) output, with differing grips and wrist positions. As you can see, when we take the wrist out of the equation completely, we get a far higher strength reading. The implications are: If your goal is to maximally challenge elbow flexors then it might be useful to add in some exercises that exclude the wrist from time to time. This will allow you to generate greater force and lift heavier loads.
The "Butt Wink" is not always tightness. What people seem to miss is the possible causes of this. One possibility for a pelvic tilt is bone structure, this isn’t always caused by a tightness. If you are training and this is an issue, it could be caused by limited dorsi flexion, a long femur in comparison to tibia and fibula, hip socket depth or the femur neck length and angle.
often people are encouraged to go “ass to grass”, but if this isn’t structurally viable, maybe this person should not go as deep. Sometimes a squat may not be the best exercise for a person with these issues, or the range needs to be limited to their safe ranges rather than the choreography trainer have pictured for a perfect person. Just something to think about next time you see somebody “doing half reps” and if your trainer tries to force you in uncomfortable positions.
Hip external rotation on the Abduction Machine...
This exercise was invented by Martin Fortune and we call it the "Fortune Rotator".
With this exercise we’re challenging hip External Rotation from an internally rotated position. This is something we don’t see being challenged a whole lot with traditional exercises in the gym.
Here is an old but relevant news article from ABC Health regarding flexibility. Click here to read the article.
In the constant pursuit of wanting increased flexibility, you have to also consider the consequences. Below are a few things you might want to ask yourself before your next stretching session.
Before your next stretching session, perhaps consider the purpose or benefit in trying to force your joints into those positions, and then consider the possible consequences or risks that could result too. Remember its not about whether stretching is good or bad, its about understanding what your goals are and whether these goals can be achieved in a safer way.
Exercise Mechanics Specialists can show you an an easier way to see long-term increases in flexibility through simple, quick, strengthening exercises without forcing joints beyond their safe ranges. Book in to one of our courses or contact us to find out more.