Jack Up Your Power and Strength

 With Snatch Squats

By Stephen E. Alway, Ph.D., FACSM

Lifting heavy is not for everyone, but it does have distinct advantages. A few months of lifting heavy can really pile on some serious strength, increase your bone density and improve your overall muscle and tendon tone and density. Moving heavy weights quickly will also greatly enhance your power. The adaptations that you will make in both upper and lower body with heavy lifting will translate into the ability to challenge your muscles to greater levels when you back off the loads for a more moderate period of training.

Snatch squats are a great way to meet these goals, as this exercise will induce a lower body explosion in strength, while improving the flexibility and strength in your shoulders and arms and strength.

ANATOMY LESSON

Quadriceps

The quadriceps is made from four thigh muscles.1 The vastus lateralis muscle covers the lateral part of the femur bone of the thigh. The vastus medialis muscle is anchored to the medial part of the femur. The vastus intermedius muscle is attached to the central, anterior part of the femur. The muscle fibers from these three vasti muscles attach to the quadriceps tendon. The rectus femoris begins on the hip bones at the iliac crest and above the hip joint and not on the femur.2 Its fibers extend to the patellar tendon along with the three vastus muscles to attach to the patella (knee cap) and continues to the tibia bone of the lower leg as the patellar ligament. Together, the three vasti and the rectus femoris extend (straighten) the leg at the knee by the squat component of snatch squats.

Glutes

The gluteus maximus is the major hip extensor muscle1 and it is very active when you come up from the deep squat position. The fibers of the gluteus medius muscle run between the hip and the posterior part of the femur bone of the thigh. It abducts the femur at the hip joint by moving the femur laterally. The gluteus medius maintains balance during both up and down phases of the exercise.

Hamstrings

The hamstring muscles (long head of the biceps femoris, semimembranosus and semitendinosus) attach to the posterior sides of hip and pelvic bones1 and they run down the posterior side of the femur bone to attach on the medial (semitendinosus, semimembranosus) or the lateral side (biceps femoris) of the tibia bone just below the knee. Together these muscles flex the knee, but when the foot is on the floor, the hamstrings extend (straighten) the hip joint, such as during the upward phase in snatch squats.

Shoulders

The three sections of the deltoid muscle are also activated with the weight overhead in snatch squats. The fibers from the deltoid muscle begin along the lateral part of the clavicle (anterior fibers), the middle part of the acromion of the scapula (medial fibers) and the spine of the scapula (posterior fibers) .1 The fibers in each of the three regions of the deltoid come together to attach to the humerus bone.

THE EXERCISE: SNATCH SQUAT

1. Put a bar on a squat rack and load it. Position the barbell behind the neck across the upper trapezius muscle as if you were going to do a back squat.

2. Grip the bar with a wide snatch grip. The palms should be pronated, with your hands almost to the inside collars and your elbows pointing out.4

3. Take two steps backwards to clear from the rack. Place your feet about shoulder-width apart, and turn your toes slightly outwards.

4. Tighten your back and abdominals and take a deep breath, then press the bar. With the wide snatch grip, push the bar up and slightly out or behind your head. The bar should end just behind the ears and over the head with the elbows locked out.

5. Make sure that you first have your balance, with the bar over your head and your feet flat on the floor. Squat down deeply, so that your hamstrings approach and almost touch the calves in the lowest position.4 Keep your chest and chin up and your back tight during the descent into the bottom position of the squat. You can control the weight by pushing up and out on the bar with your trapezius and arms.

6. From the lowest part of the squat, reverse the direction and drive upwards, again, keeping your chest up and back tight until standing fully upright.4

7. After standing erect and gaining control of the weight, take a few extra breaths and launch into the next repetition. Take a break after three repetitions and work up to three sets.

RX TIP

Keep the bar over your head in a line that is just behind the ears as you are squatting. If you begin to lose control of the bar, do not try to correct, as that could induce a shoulder injury, but simply step out of the way (forward) and drop the weight on the floor behind you.

Instead of racking the bar, you can perform a power snatch to lock the bar in the overhead position. This article does not have the space to fully describe this technique, so be sure that you understand the power snatch technique before attempting this.

References:

1. Moore, KL and AF Dalley. Clinically oriented Anatomy. Fourth edition. Baltimore, Lippincott Williams & Williams, 1999; 531-546.
2. Waligora AC, Johanson NA, Hirsch BE. Clinical anatomy of the quadriceps femoris and extensor apparatus of the knee. Clin.Orthop.Relat.Res. 2009; 467: 3297-3306.
3. Pacheco L, Balius R, Aliste L et al. The acute effects of different stretching exercises on jump performance. J Strength Cond Res 2011;25:2991-2998.
4. Haff G, Whitley A, Potteiger J. A Brief Review: Explosive Exercises and Sports Performance. J Strength Cond Res 2001; 23: 13-30.

- See more at: http://fitnessrxformen.com/health/muscle-form-function/jack-up-your-power-and-strength/#sthash.mnoHv1TJ.dpuf

7 сегментов мышечного панциря или что мы не знаем о мышечных спазмах

Зона шеи

Шея – очень важная область, своего рода и барьер, и мост между сознательным (голова) и бессознательным (тело). Рациональность, свойственная западной культуре, порой заставляет нас излишне полагаться на собственный разум. По данным американских исследований, изучавших, как люди воспринимают свое тело (так называемый «образ тела»), размер головы во внутреннем представлении занимает в среднем 40-60% от размера тела (тогда как объективно, анатомически – около 12%). Такой «перекос» вызывается избыточной мыслительной деятельностью, непрекращающейся «ментальной болтовней», дающей ощущение, что голова переполнена, и невозможно ни восстановиться, ни расслабиться. При этом генерируемые головой тексты «не доходят» до тела, а тело просто игнорируется сознанием – возникает ситуация «отдельности», своего рода «головы профессора Доуэля». В этом случае важно сфокусировать внимание клиента на сигналах, подаваемых телом, чтобы мысли связались с ощущениями.

Существует и обратный вариант «шейного барьера»: ощущения в теле существуют, и достаточно яркие, но они не интерпретируются, не выходят на уровень осознания. Для этой ситуации характерны различные боли психосоматического генеза, парестезии и пр., причин которых человек не понимает.

Горловая зона

Локализуется в области яремной выемки и связана с блокировкой эмоций. Здесь отражаются проблемы взаимодействия с другими людьми (коммуникации) или с самим собой (аутентичность). Такой блок может возникать, если человек попадает в ситуацию, когда невозможно признаться себе самому в какой-то неприятной истине или сделать что-то, что грозит нарушить его идентичность («если я это сделаю – это буду не я»). Также в этой зоне отражается невозможность, запрет на осознание каких-то важных истин (то есть запрет на произнесение значимого текста или запрет на определенные действия: «если я это скажу/сделаю – это буду не я»). Длительно существующие проблемы в этой области грозят развитием заболеваний щитовидной железы, астмы, бронхолегочных нарушений.

Середина грудинной кости

Эта область располагается за выступающей костью грудины, ниже яремной выемки, и в ней локализуется зона обиды. Субъективно ощущения здесь могут восприниматься как ком, шар, сгусток, «камень на сердце». При этом действительно происходит перегрузка канала перикарда, возникают сердечные расстройства. Для человека с такой проблемой характерно и специфическое выражение лица – выраженные носогубные складки, опущенные уголки губ – все это складывается в маску недоверия миру, обиды.

Центр груди

По восточной традиции, посередине груди на уровне сердца располагается сердечная чакра, анахата – средоточие любви и эмоциональной открытости миру. Если в жизни человека нет места любви, то возникает иное базовое чувство – тоска, которая вызывает тянущее, сосущее ощущение в этой области. Также клиенты могут описывать его как присутствие черствой, сжатой, холодной, темной «субстанции». Поражение этой зоны, как правило, связывается с масштабными психотравмами, полученными в детстве, - в первую очередь, с холодностью родителей, детской покинутостью и пр.

Диафрагмальная зона

Захватывает зону диафрагмальных мышц и эпигастральную область. В телесно-ориентированной терапии эта область связывается с блокировкой, запретом на выражение любых эмоций – как хороших, так и плохих. Также здесь коренятся страхи финансового неблагополучия и социальной дезадаптации. При работе с этой зоной может ощущаться втянутость даже при объемном животе. Напряжение здесь похоже на ощущение после удара «под дых» - дыхание становится менее глубоким, «замораживаются» эмоции, плач, смех. Защитной реакцией организма на образование зажима (что сопряжено с застоем крови, лимфы и пр.) часто является образование жировой подушки. Также нередко возникают психосоматическая язва желудка, проблемы печени (в Китае печень считалась источником гнева), желчного пузыря. Зажим в диафрагмальной зоне характерен для людей, которые стремятся все контролировать, держать в себе. Для них типичны такие речевые обороты, как «я не могу себе это разрешить», «за все удовольствия надо платить» и т. п. Также такие люди стремятся постоянно обсуждать происходящее, генерировать умственные конструкции, видеть жизнь через призму схем.

Околопупочная зона

Это зона страха, которая соответствует так называемому «поясу Райха», включающему и проекцию почек. Китайцы называли почки «кладбищем эмоций» и источником холода. После работы в этой зоне (а здесь применяются долгие «выдавливающие» движения) клиент может ощутить перераспределение холода по телу.

Тазовый зажим

Со спины это область крестца, ягодиц, гребней подвздошных костей, спереди – низ живота и внутренние поверхности бедер. Райх связывал тазовый зажим с заблокированной сексуальностью. Если в результате сексуальной жизни не происходит глубокой разрядки, дающей ощущение целостности, то наблюдается глубокая спастика, жир, застойные явления в области малого таза. При наличии тазового зажима многие техники работы с жировыми отложениями малорезультативны, поскольку, как уже говорилось, они образуются в качестве защитной реакции организма.

Лобный зажим – (каска невростеника), при постоянных, длительных напряжениях, общее переутомление.
Челюстной зажим – сжимаются челюсти (агрессия).
Область шеи – дегитальность – концентрирование ощущений, амбивалентность > двойственность.
Грудной зажим – Бронхит, астма, зона конфликта между хочу и надо. Середина груди – зона обиды.
Диафрагмальный зажим – блокирует эмоции (держит всё в себе, зона психоза).
Зона страха – Страх поражает почки и мочевой пузырь.
Тазовый зажим – Низ живота, ягодичные мышцы.

Diaphragm function for core stability

 By Hans Lindgren DC,  

In “core stability from the inside out”we established that proper core stabilization is generated through the diaphragm’s dual function of respiration and postural support. Kolar et al (7) (8) and many others (see references for “Core stability from the inside out”) have shown that the diaphragm is an important muscle for postural stabilization, and also that it is under voluntary control and can perform its respiratory function and postural tasks simultaneously.

 It was not that long ago when the diaphragm almost never even got mentioned in the discussions of core and core-stability training. There are still many “experts” who give advice regarding core-stabilization but completely fail to mention the diaphragm. There has however, been more frequent mentioning of diaphragm breathing lately. Unfortunately it often only gets added to exercise prescriptions as final comment of “make sure to maintain diaphragm breathing while exercising”. 

What is diaphragm breathing?

You cannot avoid using your diaphragm when breathing even if you try to! All breathing is performed by the diaphragm whether you want to or not unless there is a medical condition preventing you from using it. The diaphragm is responsible for about 80% of all the respiratory work in normal tidal breathing.

Diaphragm

The diaphragm is a dome shaped muscle separating the thoracic and abdominal cavities. It has a non-contractile central tendon (arcuate) from which muscles radiate caudally and outwards to insert into the inner aspect of the lower ribcage. The costal diaphragm inserts into the xiphoid process and the inner surface of the 6 lower ribs and costal cartilages. The crural fibres span from the arcuate ligament and insert into the bodies and discs of the upper lumbar vertebrae. The right crural diaphragm inserts into L 1-3 vertebrae while the left only inserts into L 1-2. The area of attachment (apposition) between the diaphragm and the ribcage is referred to as the zone of apposition (ZOA) which is of great importance for proper diaphragm function.  The zone of apposition is controlled by the abdominal muscles and affects diaphragmatic tension. The diaphragm’s efficiency largely depends upon its position and anatomical relationship with the lower ribcage.

Zone of apposition (ZOA)

The zone of apposition makes up a substantial but varying area of the ribcage. In standing at rest the human ZOA represents about 30% of the total surface area of the inner ribcage (11). The crural part of the diaphragm peels away from the ribcage at the zone of apposition (10) (9) (12) during diaphragm contraction to allow the diaphragm to descend during inspiration. The zone of apposition decreases by about 15mm during quiet inspiration while the dome of the diaphragm almost remains constant in shape and size. At maximum inspiratory capacity of the lungs the ZOA is almost zero. The shortening of the apposed muscle fibres are mainly responsible for the diaphragm’s axial displacement during inspiration (2) (6). A smaller zone of apposition will result in reduced inspiratory action of the diaphragm on the ribcage (9).

Diaphragm function

During inspiration the diaphragm contracts and moves down caudally like a piston into the abdominal cavity, which creates a negative pressure in the thoracic cavity that forces air into the lungs and simultaneously increases the intra-abdominal pressure.

The diaphragm is our primary breathing muscle and yet many individuals have very little awareness of how to activate it properly. Dysfunctional breathing patterns are a common contributing factor for low-back pain conditions, and it is actually often a stronger predictor for low back pain than other established risk factors (15).

Is proper diaphragm breathing the same as belly breathing?

Diaphragm breathing is often referred to as belly breathing, but that is not correct. When the diaphragm contracts and descends into the abdominal cavity the intra-abdominal pressure increases and will distend the abdominal wall.  In efficient diaphragm breathing the distension of the abdominal wall should be three dimensional with a slight expansion in all directions. The abdominal wall should oppose the action of the diaphragm with an eccentric contraction of all the abdominal muscles. The opposing action of the abdominal wall is very important in controlling the length tension relationship of the diaphragm muscle. Any skeletal muscle, including the diaphragm, has a length-tension relationship where decreased length (contraction) decreases the force of the contraction. The opposing forces created by the abdominal muscles in their eccentric contraction maintain the zone of apposition and the dome shape of the diaphragm, and thereby facilitates the increased force of the diaphragm.  Belly breathing only distends the abdomen forward, which does not offer any resistance to the diaphragms motion and will therefore actually reduce the diaphragm’s ability to contract efficiently.

Proper diaphragm breathing

Ideal diaphragm breathing expands the lower ribs outwards in a mainly lateral direction. The costal part of the diaphragm (ZOA) expands both the lower ribcage and the abdominal wall when contracting (the crural part only displaces the abdomen forward with its contraction directed forward due to its attachments on the lumbar spine). The apposition of the diaphragm to the inner ribcage wall allows for transmission of intra-abdominal pressure to the ribcage, which provides a mechanism whereby the diaphragmatic contraction drives the ribcage outwards during inspiration (16) (11).  Adding to this is the direct outward lifting motion (external rotation) the diaphragm exerts on the ribs at its insertions to the ribcage.

Signs of proper diaphragm breathing

There should be an expansion of the lower ribcage without any cranial movement of the chest, accompanied by a synchronized activity of the entire abdominal wall which expands slightly while controlling the IAP by an eccentric contraction. 

Dysfunctional breathing patterns

Physical and psychological causes of breathing dysfunction can be hard to separate, and dysfunctional breathing can therefore not be simply defined. Whether the cause is postural, developmental, medical or emotional, the presentation is always very similar. Breathing patterns regarded as dysfunctional include upper chest breathing with decreased or absent lateral expansion of the lower ribcage, with a tendency for asynchronous and paradoxical breathing.  During paradoxical breathing the belly is drawn in and the lower ribcage narrows rather than expands during inspiration (13).  Paradoxical movement of the diaphragm has been evaluated using MRI during deep breathing which showed an upward movement of the costal part of the diaphragm when the crural part moved downward during inspiration, and the opposite relationship during expiration.

Postural signs of dysfunctional breathing:

The chest

The ribcage is often stiff and held in an elevated position which externally rotates the ribs and pulls the costal diaphragm fibres from its normal dome shaped position to a more straight and vertical position. This position reduces the zone of apposition and thereby the diaphragm’s contraction. Spontaneous flaring of the lower ribs is often observed.

       

Accessory breathing muscles

Muscles including Scalenes, SCM, upper trapezius and Pectoralis are often hypertonic and over-developed from the increased vertical movement of the ribcage and elevation of the shoulders during inspiration. The thoracolumbar extensor muscles are hyper-tonic attempting to stabilize the spine in the absence of proper core stabilization.  Every breath involves a shoulder elevation and a back extension. Breathing dysfunction is a common cause for stiffness and pain in the back and neck.

Abdominal wall

 An imbalanced activation of the abdominal wall with reduced muscle tone in the external and internal oblique muscles as well as the transversus abdominis is common. There is usually hyper-tonicity of the rectus abdominis especially in the upper sections. A typical sign of dysfunctional breathing is therefore a marked elevation of the rectus abdominis and concave hollows at the lower lateral abdominal wall in supine. Both phasic and tonic synchronized contractions of the abdominal wall assist the function of the diaphragm during respiration.

Weak abdominals:  Abdominal weakness impairs the diaphragm function.  If the abdominal wall offers no resistance to the diaphragms contraction it would only displace itself downwards without any distinct increase in IAP. The opposition against the diaphragm contraction performed by the abdominal muscles maintains the important zone of apposition and dome shape of the diaphragm.

Hyper-tonic abdominals:  If the abdomen is held too firmly by the abdominal muscles the central tendon cannot descend. Instead, as the diaphragm contracts, it pulls cranially on the lower ribcage which elevates and expands the ribs. If the ribs are completely fixed in place by a strong abdominal muscle contraction the breath will entirely be performed with the upper and middle chest. Abdominal hollowing and a too rigid bracing of the abdominal muscles are therefore counterproductive for ideal diaphragm activation to occur. 

Ideal abdominal activity maintains the shape and pressure of the abdominal cavity sufficiently to make the action of the diaphragm more expansive on the lower ribs. The required intra-abdominal pressure is created and maintained by the synchronized activity between the diaphragm, the pelvic floor and the abdominal wall. The eccentric contraction of the abdominal wall during inspiration plays a crucial part in maintaining the zone of apposition and the length to tension ratios between the diaphragm and the abdominal muscles, as well as creating stability and support for the trunk. During expiration, contraction of the abdominal muscles increases the length and dome shape of the diaphragm, allowing for an effective contraction during inspiration

When exercising, the muscles of the abdominal wall are often heavily recruited during late expiration to force air out of the lungs. This forced expiration lengthens the diaphragm fibres prior to the next inspiration contraction and the diaphragm is thereby able to generate more tension which will increase the inspiratory volume.

Causes of dysfunctional breathing patterns

Developmental:  non-ideal development during the first year of life affects the stabilization system and often results in postural changes. Signs of developmental abnormalities affecting respiration can be a short stiff chest (baby-chest), flaring of the lower ribs from insufficient activation of the oblique abdominal chains, and a protruding weak abdominal wall often with a diastasis of the abdominal wall present. The high chest position and weakness of the abdominal wall and markedly reduces the diaphragm’s efficiency.

Medical:The end expiratory volume of the lungs has a great influence on the power of the diaphragm contraction and its effect on the ribcage. Conditions like Chronic Obstructive Pulmonary Disease (COPD), emphysema and asthma are often associated with hyperinflation of the lungs where air gets trapped in the lungs. Hyperinflation results in a shortened diaphragm with decreased dome curvature and a reduction of the ZOA (3). Studies have demonstrated that changes in the diaphragm dimensions produced by chronic hyperinflation occur almost exclusively in the zone of apposition. The shortening of the diaphragm decreases its power and efficiency. The diaphragm fibres attaching to the lower ribcage end up in a transverse orientation (low flat diaphragm) rather than vertical, and the lower ribs shift from their normal oblique position to a more horizontal direction. When the diaphragm contracts during such circumstances it is unable to lift and widen the lower ribcage and instead the lower lateral ribs are being pulled inwards during inspiration (Hoover’s sign (5)). Hodges et al (4) showed that during respiratory disease the co-ordinating function between the diaphragm and the transversus abdominis was reduced. Heart disease also commonly affects the breathing pattern.

Emotional:Psychological and emotional states often alter the respiratory control. Fluoroscopic studies show that in situations of tension and emotional stress the diaphragm shows signs of hyper-tonicity by becoming flattened and immobile.

Dysfunctional breathing is shown to be present in 11% of the normal population, in 30% of asthma sufferers and 83% in people suffering from anxiety (1).

Increased respiratory demand alters the breathing pattern and often reduces the respiratory muscles ability to perform their postural duties (4).

Additional benefits from proper diaphragm breathing

As mentioned earlier, proper diaphragm breathing allows the diaphragm to perform its respiratory function while simultaneously providing stabilization support for the spine by an increased intra-abdominal pressure (core). Properly synchronized diaphragm breathing also improves the ventilation of the lungs by increasing the inspiratory volume, which increases the level of oxygenation of the blood since the lower lobes expand more, and the majority of the blood sent to the lungs goes to the lower parts. There is a mechanical effect on the organs in the abdominal cavity when they get pushed downwards during diaphragmatic inspiration - Dysfunctional chest breathing is shallow and mainly expands the top part of the lungs. The posture improves when the lumbar spine properly supported by a sufficient IAP and no accessory muscles (neck, chest and back) are being recruited as in the dysfunctional breathing patterns.

Summary

The key to core stabilization is to maximize the diaphragm’s efficiency in performing breathing activity and postural tasks at the same time. Kolar (7) (8) showed that the diaphragm pushes further down into the abdominal cavity during a postural task than during tidal breathing. When the postural tasks become more demanding the diaphragm’s expiratory position is lower than during tidal breathing. In short this means that the diaphragm can be pushed down voluntarily to increase the Intra-Abdominal Pressure (IAP), and provide stabilization support for the lumbar spine. The key to real core stabilization is to maintain the increased IAP while going through normal breathing cycles. This is achieved by the synchronized activity between the diaphragm, pelvic floor and the entire abdominal wall. The diaphragm then performs its breathing function at a lower position to facilitate a higher IAP. The abdominal wall provides opposition to the diaphragm’s action. When the diaphragm contracts during inspiration the abdominal wall maintains the high IAP through an opposing and slightly eccentric contraction, and during expiration the actions are reversed and the abdominal muscles contract concentrically to compensate for the reduced pressure resulting from the diaphragm’s eccentric upward movement (14). The opposing activation of the abdominal wall increases the diaphragm’s efficiency of contraction by ensuring the optimal length and dome shape of the diaphragm is maintained.  The position of the chest and its effect on the zone of apposition is crucial for proper diaphragm activation. 

Core stabilization starts with proper function of the diaphragm!

 

References:

1. Courtney R. The function of breathing and its dysfunctions and their relationship to breathing therapy. Int J of Osteo Med. 2009;12:78-85
2. DeTroyer A, Estenne M. Functional anatomy of the respiratory muscles. Clin Chest Med. 1988;9:2
3. Finucane K, Panizza J, Singh B. Efficiency of the normal human diaphragm with hyperinflation. J Appl Physiol. 2005;99:1402-11
4. Hodges PW, Heijnen I, Gandevia SC. Postural activity of the diaphragm is reduced in humans when respiratory demands increases. J Physiol 2001;537(3):999-1008
5. Hoover CF. The diagnostic significance of inspiratory movements of the costal margin. J Am Clin Sci 1920: 633-46
6. Hruska RJ. Management of pelvic-thoracic influences on temporomandibular dysfunction. Ortho Phys Ther Clin North Am 2002;11:2
7. Kolar P, Neuwirth J, Sanda J, Suchanek V, Svata Z, Volejnik J, Pivec M. Analysis of diaphragm movement during tidal breathing and its during activation while breath holding using MRI synchronized with Spirometry. Physiol Res 2009;58:383-92
8. Kolar P, Sulc J, Kyncl M, Sanda J, Neuwirth J, Bokarius AV, Kriz J, Kobesova A. J Applied Physiol Aug 2010
9. Loring SH and Mead J. Action of the diaphragm on the ribcage inferred from a force-balance analysis. J Appl Pysiol 1982; 53(3):756-60
10. McKenzie DK, Gandevia SC, Gorman RB, Southon FCG, Dynamic changes in the zone of apposition and diaphragm length during maximal respiratory efforts. Thorax 1994;49:634-38
11. Mead J. Functional significance of the area of apposition of diaphragm to rib cage. Am Rev Respir. Dis. Suppl. 1979;119: 31-32
12. Mead J and Loring SH. Analysis of volume displacement and length changes of the diaphragm during breathing. J Appl. Physiol. 1982;53:750-55
13. Prys-Picard C, Kellet F et al. Respiratory inductance plethysmography for the diagnosis of dysfunctional breathing in patients with severe asthma. J of Aller & clin Immu 2004; 113:270
14. Richardson C, Hodges P, Hides J. Therapeutic exercise for lumbopelvic stabilization New York Churchill Livingstone 2004.
15. Smith MD, Russell A, Hodges PW. Disorders of breathing and continence have a stronger association with back pain than obesity and physical activity.  Aust J Physioth 2006;52:11-16
16. Urmey WF, De Troyer A, Kelly KB, Loring SH. Pleural pressure increases during inspiration in the zone of apposition of diaphragm to rib cage. J Appl Physiol 1988;65(5):2207-2212

GLUTE ACTIVATION

 

BY DR. QUINN HENOCH |  





Glutes are fucking great.  They really are.  Hip extension and rotation are paramount in many athletic endeavors, as well as functions of daily life.  A simple internet search will yield many peer reviewed articles showing a relationship between the strength of this muscle group and athletic performance, as well as low back pain, hip pain, knee pain, etc.

“Glute activation” has become a bit of a buzz term that can be overused or used incorrectly.  However, in relatively complex movement patterns like sprints, loaded squats, and deadlift variations, a well timed and effective glute contraction can be hard to come by; especially if you haven’t put some work in an unloaded and less demanding position.

The following are some very simple drills that can be used to attain a solid gluteal contraction, slowly correct some dysfunction (such as restricted hip extension range of motion), while reinforcing proper movement patterns.

1.  SIDELYING CLAM

This one is about as simple as it gets.  With so much ground contact, one can really focus on isolated motion at the hip, without having to focus so much on trunk control.  In this position, you can hone in on your breath while maintaining a slight abdominal contraction throughout the entire movement.  Relaxed breath + stable trunk + plus glute activation = movement pattern training and the beginning of something spectacular.  This drill is a great place to start for absolutely anyone, and I really like to progress people to burning out to failure multiple times on each side.

2.  HALF KNEELING HIP FLEXOR STRETCH WITH GLUTE SET

I discussed the common faults of the half kneeling hip flexor stretch in a previous article:  Mobility Gone Wrong

What I did not discuss was how this stretch can turn into a glute activation drill.  Once you’re in a proper half kneeling hip flexor stretch with lengthening occurring across the thigh and hip, simply perform light glutes squeezes or holds of the side that’s down.  What you may find is that it is much more difficult to squeeze the glute when the hip is fully extended like that.  Do tight hip flexors cause inhibited glutes, or do inhibited glutes lead to restricted hip flexors?  Doesn’t matter which came first, we address both here, as well as practicing breath and trunk control in a less stable position than the previous drill.

3.  TALL KNEELING HOLDS

I discussed the utility of the tall kneeling position as an assessment tool in a previous article:  The Bottom Position of the Squat: A Defining Characteristic of Your Human Existence

Attaining a proper tall kneeling position is surprisingly difficult for some people, especially those prone to overextending their lumbar spine by going into anterior pelvic tilt.  By being down on both knees, you have fully lengthened the anterior hip/thigh musculature.  If you have restriction here, it will be a challenge for you to attain a straight line from your shoulder to your hips to your knees.  Your hips will feel crouched and will sit slightly behind your knees and shoulders.  The key here is to squeeze your glutes and abs to attain a relative posterior pelvic tilt in order to get your hips in alignment with the shoulders and knees.  Hold your glute contraction and breathe.  It’s simple but surprisingly difficult when done correctly.  Once again, we are firing the glutes while achieving length in the front of the hip, and reinforcing a stable trunk.  From here, you can hold a weight in your hand, perform a banded upper extremity exercise, etc.  As with the tall kneeling position, the activity is secondary to the fact that you can hold your position by using your glutes and abs.

4.  SINGLE LEG BALANCE PROGRESSING TO SINGLE LEG DEADLIFT

The single leg deadlift is a phenomenal exercise.  It requires intrinsic stability at major joints that you just don’t get when you have two feet on the ground.  Unfortunately, it’s an exercise that is often times performed poorly, and as a result reinforces bad habits.  For most, I regress to a static single leg balance in a quarter squat position.  Start with two feet on the ground and perform an RDL movement until you feel a stretch in both hamstrings.  Very slowly and controlled, shift your weight to one side and balance on that foot, without changing any of your body angles.  You should immediately feel the glute of the stance leg kick on.  From here you hold that position, while keeping your low back and pelvis level.  Once you’ve mastered this, then you add movement, depth, load, etc.  Mastering a hip hinge on one leg yields some powerful rewards in the movement game.

This is obviously not an exhaustive list of glute activation drills.  There are many great ones out there, and many that I use that were not included here.  Activation work does not need to be complicated.  The more gimmicky it gets, the less carry over it will have to sport and life.  Feel free to post some of your favorite drills in the comments.

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The Best Damn Squat Mobility Article, Period by Dr. Quinn Henoch

Quinn Henoch has a Doctorate of Physical Therapy from the University of Indianapolis.  He is the head of rehabilitation for Darkside Strength and Core Sports Performance in Louisville, KY.  He also works for the Kentucky Orthopedic Rehab Team managing orthopedic and sports related dysfunction.  Quinn played football at the Div 1-AA level at Valparaiso University as a defensive back.  He has also competed in track and field, Crossfit, and powerlifting.  Currently, he trains full time as an Olympic weightlifter and has qualified for the 2014 American Open, as a 77kg lifter. 

Мышечные цепи и бег....

Не стоит думать, что все упомянутые мышцы бессвязно работают «каждая для себя». В действительности они подчиняются очень четким двигательным схемам, зависящим от головного мозга, но главным образом - от мозжечка, которые объединяют в единое целое отношения антагонизма-синергизма и просто синергизма, для создания мышечных цепей. 

В функциональном плане эти мышечные цепи очень важны. Например, цепь, отвечающая за разгибание нижней конечности (рис. 46, начало бега) под влиянием двигательного толчка. Эта цепь показывает важность двусуставных мышц: бедренной мышцы справа D и трехглавой мышцы Т, воздействие которых на дистальный сустав зависит от положения проксимального сустава, определяющего их состояние преднатяжения. В проиллюстрированном здесь случае большая ягодичная мышца G, приводящая тазобедренный сустав в разогнутое состояние, будет натягивать правую бедренную мышцу и благоприятствовать ее разгибательному эффекту на коленный сустав. В свою очередь, правая бедренная мышца, разгибая коленный сустав, натянет икроножную мышцу, увеличивая тем самым мощность трехглавой мышцы, разгибающей голеностопный сустав, и даст максимальный двигательный толчок.

В итоге часть мощности большой ягодичной мышцы сначала передастся правой бедренной мышце, а затем, через посредников - трехглавой мышце.

Такая система имеет большие преимущества с точки зрения механики, поскольку, говоря о мощной мышце, мы подразумеваем большую мышцу, а самая мощная мышца - большая ягодичная - расположена на верху нижней конечности, т.е. вблизи центра тяжести всего тела. Выгода от расположения мышечной массы на проксимальном конце конечности заключается в приближении сегментарного центра тяжести к верхней части ноги и в уменьшении общего момента действия нижней конечности. Это приводит к улучшению мышечной производительности. 

Ходьба не всегда происходит по схеме, описанной на предыдущей странице. Существуют специальные и искусственные походки, как, например, «гусиный шаг» (или «прусский шаг») (рис. 47), используемый на военных парадах некоторых армий мира. Этот шаг требует очень сильных мышц-сгибателей тазобедренного сустава и хорошей физической подготовки. Таким образом, его невозможно использовать долго.

Наконец, кроме ходьбы, существует еще и бег (рис.48), который характеризуется отсутствием фазы опоры на две ноги (обратите внимание на тень опорной части ноги, отделенную от человека), замененной фазой так называемого «подвешенного состояния», более или менее продолжительную, которая является началом прыжка.

"Нижняя конечность. Функциональная анатомия"
А.И. Капанджи

6 KETTLEBELL EXERCISES FOR BODYBUILDING

 lisa balash  

The term Bodybuilding is synonymous with names like Arnold Schwarzenegger and Jay Cutler but aren’t we all trying to build the body that is aesthetically pleasing?

Years ago, before I found the kettlebell, I spent countless hours in the gym anywhere between 5-6 days per week.

Not only did this take up a lot of my time, I noticed my physique changing, but not in the way I truly wanted.

Bodybuilding training is the isolation of each muscle group. Now this style of training is important if you have lagging body parts and you are working on symmetry.

Isolation will address underdeveloped muscles and balance you out but after years of training this way, you will just start to increase size, shape, and proportion.

If gaining size and strength is an issue you can still do so without training like a bodybuilder.

If you are in fear of bulking up, like most women are, you don’t have to worry about this with kettlebells.

Bodybuilding with Kettlebells?

Certain Kettlebell exercises will use the same type of concentric contraction as isolation exercises. Here are 6 Kettlebell Exercises for Bodybuilding:

Kettlebell Exercise #1: Goblet Squat

Kettlebell Exercise #2: Sidehandle Deadlift

Kettlebell Exercise #3: Split Stance Row

Kettlebell Exercise #4: Strict Press

Kettlebell Exercise #5: Sots Press

Kettlebell Exercise #6: Pistol Grip Press

These exercises are more for building muscle. If done in the 8-12 repetition range with adequate rest periods, 2-3 minutes, you will achieve the same results.

How to Avoid the Bodybuilding Look with Kettlebells?

These kettlebell exercises elongate the body while burning a ton of calories and most women or men prefer them when focusing on leaning out.

• Swings
• Alternating Swings
• Jerks
• Clean and Jerks
• Snatches
• Windmill
• Wood Chopper Lunges
• Sea Saw Press
• Turkish Get Ups

These exercises completed in the high repetition range from 15-30 with smaller rest breaks will keep you lean and mean while your muscles stay elongated.

This does not mean that you should avoid the exercises listed that build muscle because you can benefit from them as well, but you can change the way you perform them. For example:

Substitute Renegade Rows for Bent Over Rows. This way you use more muscle groups and stabilizers that address the core and burn more calories. Clean Squat Push Press performed in a higher rep range so you focus on leaning out vs. building more muscle.

Try these Kettlebell Exercises in place of traditional weight training and cardio. Kettlebells are a great replacement because you get more done in a shorter amount of time. Just imagine building the body you want and having more time for yourself and your loved ones so that you can enjoy your life.