Table of Contents:
Tips for Tuesday Episode 3 Pallof Press Variations for Midline Stability
Video taken from the channel: Lakeland Athletic Club
Trunk Rotation Problems?! Do The Brettzel!
Video taken from the channel: Move Well Live Well *Dr Wil & Dr K*
The Face Pull Variation You NEED To Try (Healthy Shoulders!)
Video taken from the channel: Mind Pump TV
Trunk Rotation
Video taken from the channel: CoreEnergyFitness
Crunch With Trunk Rotation | Dryland Workout | Technique Explained
Video taken from the channel: Swimcore
Sitting Trunk Rotations with Active Assistive Range of Motion Shoulder Movements
Video taken from the channel: American Heart Association
Landmine Trunk Rotations
Video taken from the channel: Mind Pump TV
Try one or more of the following options: Perform trunk rotation in the supine position but with your feet raised off the floor and knees bent at a 90-degree Perform trunk rotation in the supine position but with legs extended at the knees. This advanced modification engages Perform trunk.Starting Position: Stand holding a medicine ball with your feet hip-width apart. Hold the ball relatively close to the your body slightly below chest height, positioning your hands at the midline of your body. Contract your abdominal / core muscles to stiffen your torso, holding it vertical to the floor.
What follows is a simple progression that can be used to train trunk rotation. Supine Trunk Rotation with Feet On Floor. The easiest exercise in the progression is performed from supine with the knees bent and feet flat on the floor. From this starting position begin by bracing the abdominal muscles. This first step is critical.
stand upright, the feet a bit wider than shoulder width apart. knees are slightly bent. stretch out the arms to the sides and bring them in line with the shoulders. keep the back straight and the shoulders.How to perform the Trunk Twist. Technique.
Stand with your feet at shoulder width and your knees slightly bent. Place your hands in front of you with palms facing away from you (as if you’re about to push something away). Twist your torso to the left, until your face (and hands) are.Twist your trunk to your right and the touch the wall behind you with your fingertips, keeping your arms extended and parallel to the floor. You are allowed to turn your shoulders, hips and knees as long as your feet don’t move.
Choose the appropriately weighted wall ball, and hold it in your hands. Stand about 2 feet in front of the wall with your feet hip-width apart, toes slightly outward. Hold the ball at chest height.PNF Techniques help develop muscular strength and endurance, joint stability, mobility, neuromuscular control and coordination– all of which are aimed at improving the overall functional ability of patients.
Developed in the 1940s, PNF Techniques are the result of work by Kabat, Knott and Voss.They combined their analysis of functional movement with theories from motor development, motor.Start in a kneeling position with arms extended. Sit back onto your feet as you lower your hips. Push your hips back to starting position, keeping your arms extended and parallel to the floor the whole time.
Note: This variation involves hip extensions.To do this safely at home, it is important to learn the correct techniques. The hip is a major joint in the body. It is important for weight bearing and movement.
The previous two versions demand you resist torso rotation as you perform the press. In this variation, you create rotation at your hips and torso and drive the bar across your body instead of in front of it. Coaching Tips. If the barbell is anchored closer to your left shoulder, hold the bar by placing your right hand over your left hand.Benefits: The focus here is on side flexion of the obliques, and on going as far into the end range of motion as you can.
Lie on your right side with your legs straight, feet stacked, and your right arm extended in front of your chest on the ground, palm down. Place your left fingertips behind your left ear. This is the starting position.Do this stretch after a quick warm-up or after a lower-body or back workout; never do this with ‘cold’ muscles. Technique.
Lie on your back and bring knees up toward your chest so your body is positioned as if you’re sitting in a chair. Your knees and hips should be bent at 90-degree angles. Now, place the palms of your hands flat on the.For How long should I do elbow plank daily?
Hold on your body as long as you can. 20-30 seconds will be sufficient for beginners, as you get stronger perform the exercise for a minute. Do three sets three-four times a week. You will notice the first visible results after a couple of weeks.
Tips.In this squat variation, we introduce working in rotation to help you activate your side ab muscles—aka, your obliques—and increase your range of motion.
List of related literature:
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from Neurologic Interventions for Physical TherapyE-Book | |
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from Swimming Anatomy | |
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from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book | |
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from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention | |
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from Atlas of Amputations & Limb Deficiencies, 4th edition | |
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from Greenman’s Principles of Manual Medicine | |
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from Sports Medicine: Study Guide and Review for Boards | |
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from Physical Rehabilitation of the Injured Athlete E-Book | |
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from The Occupational Ergonomics Handbook | |
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from Stroke Rehabilitation: A Function-Based Approach |
22 comments
This is the correct way before everyone changed their minds.
Was just doing face pulls about an hour ago for external rotation exercises. Cheers for a different twist on it
I don’t know if i’m doing it wrong, but I found this exercise very easy to perform with heavy weights. I usually stand on one knee for better stability and I do the eccentric part for 2 secs. I really feel my rear deltoids and upper back working with this exercise.
I have tried keeping the rope clamp at different heights and have found it to be most effective when it is at the nose level.
Doesn’t this create shoulder impingement like the upright row?
Thank you sir. I’ll definitely try this today and let you know.
First time I’ve seen this channel and this video,I learned this exercise the correct way, after making many mistakes over the years, but you nailed it. I can add nothing else, well done
Man I’m really liking these new workouts.Please do not discontinue this series as it definitely helps for sure. Would definitely try. Little off topic but can you make a video on how to get towards single digit body fat percentage? Would be much appreciated brother if you did as it will definitely give a idea in which direction we want to go and achieve our dream body.
I typically do Face Pulls as shown in a past video with Dr. Jordan Shallow to focus on the rear delts, however I will incorporate this into my training to add another variation to the movement to focus on shoulder health. Thanks!
Most cringe thing is when people go crazy heavy and basically move their entire body back and forth giving them placebo of the weight being pulled towards them.
Band facepulls superset Snatch grip upright rows, my favorite.
I usually do this movement as a priming exercise for heavy bench days, definitely like the twist with the hand position and looking forward to trying this. Great tips! Thanks
I’m on it! Everything else you’ve presented has been SPOT ON
This is the original face pull. At least in my mind. It’s the version I originally read about way WAY back in an EFTS article, before it became the new hot movement everyone in the fitness community was running with and inevitably altering. All other variations, while valid for their intended purposes, are more or less bastardisations of the movement IMHO. Cheers!
Love your tutorials, I’ve been doing the warm-up you posted a few weeks back before every workout, awesome.
Since I watched the video of Athlean X showing this face pull variation, I do this exercise about four times a week to improve my posture and it helped a lot in fixing my forward rounded shoulders. I usually execute this exercise with the rope at the height of my head, but I will now try it with the rope higher up. Great explanation and execution!
Great vid…what if you don’t have enough rope to get the whole motion?
Great content, showing different points of view (no matter what subject/exercise) is most important because it leads to understanding. That’s the main value of MINDPUMP for me. God bless you ALL
Yes Danny!! Not sure when this ‘variation’ got put to the back burner but this has always been the original/proper way to perform a facepull.
Treat your shoulders right people! Train to produce better movement first, asthetics will follow.. simple stuff
Thank you Danny, I have been loving every video you have come out with so far! I add facepulls on my upper days. I have a question about the cable height. Usually I have it about upper chest level. Should I be keeping on the highest rung with this variation? I’m tall (6’6) in case that matters.
Amazing tip thanks!! Will definitely incorporate this…anything to protect that rotator cuff
Great video, please make some more video with the other 3 guys too