Awkward Movement Week -MoveU скачать в хорошем качестве

Awkward Movement Week -MoveU

FIX YO' SH!T with our ForeverFix Program https://moveu.com Subscribe to this Channel Here!    / moveu   Awkward Movements Week We have talked about proper positioning for lifting objects for the last 2 years, but there are many times throughout the day when we have no other choice than to pick things up awkwardly! The goal with this week is to understand that you are capable of keeping some of your positioning despite the fact that you are twisted, side bent, reaching, etc. We often talk about making sure you have the “6 Checkpoints” in line when lifting: Feet engaged, pelvis in neutral, glutes engaged and rotating the knees out, core aligned, shoulders pulled down and slightly back, and head retracted. To some extent, you will be able to maintain all of these checkpoints in any movement that you do. This week we will be talking about how to maintain these checkpoints in awkward lunges, squats, deadlifts, single leg deadlifts, and crawling motions. These ideas are very applicable to life because every awkward lift you do will be different. The goal is to get you to think about how your body is moving while you lift! Strange lifting movements are common in situations like yard work, construction, firefighting, parenting, “lumberjacking,” etc. It is relatively easy to execute perfect movements in the gym, but once you are out in the real world, there is no telling what position you will find yourself in. The goal of this series is to get you to think about your body positions even when they are awkward. In this lunge variation, yes the back is rounding, but there are other “checkpoints” that I am focusing on: 1. Foot engagement… keeping the big toe down and actively lifting the arch and rotating the ankle out. 2. Driving the knee out and activating the glute that is stabilizing me. 3. Keeping the ribs pulled down into the belly to maintain subtle engagement of the core. 4. The shoulder blades are actively protracted (reach) then retracted (blade down and back) with each lift. 5. Chin is subtly pulled back. 6. The object is lifted with the arms and shoulders, the back is then aligned, and then the glutes drive the pelvis forward (like a deadlift). Yes, if you can find a way to pick up these objects by walking around the obstacle and executing a perfect deadlift, then great, but there are many situations where you simply cannot. For parents, I watch you guys quickly rotate the torso, bend, and reach for your child as it runs away from you. The cues above can be a lot to think about if you haven’t focused on them before, but with practice and time, you can execute them without much thought at all and still save your child from running off of a cliff. winning If you have a current injury, the Single Leg Romanian Deadlift (S/L RDL) is perfect for making sure your back stays neutral and it allows you to use the weight of your back leg to help lift you back up. This is actually a pretty powerful position as well… assuming that you have the balance! If you are unfamiliar with this motion, practice 10-15 repetitions on each leg while holding onto a chair or counter. The S/L RDL is something that, if used throughout your day, can improve balance, hip mobility, hamstring mobility, and strength. As someone who herniated his L4/5 10mm, I understand what it is like to try and pick things up throughout your day with back pain. If you have any kind of spinal injury, this lifting technique can do wonders for you. It did for me while I was healing. So, we decided to spice up the videos with some goofy improv. The next few days get a little weird, but we thought it was fun! Gotta have fun with work right?!