Never be scared of exercises again. Knowing this will make your workouts simple and much more effective.
Ever get scared when you are given a new exercise or workout to do?
Are you afraid you won't do it right? Maybe you won't get the benefit of it? You could even get injured?!
Most all exercises have the same fundamentals of form in common.
This makes it easy to have great form in just about any position and exercise.
It comes down to bracing your pillar.
The Piller refers to the area of your body from your hips to your shoulders.
If you can brace this Pillar then you will be able to keep joints safe, Prevent injury, and improve strength and performance.
The 3 important positions that make up the Pillar are
An Important principle to understand is the idea of Co-Contraction
This means that to keep a joint safe, secure, and strong, you contract or activate the muscles on either side of a joint.
For the Hips you need to activate or squeeze the Glutes, as well as the Adductors. It helps to just squeeze, activate, or tense up all the muscles around the area. You tense up the muscles around the hip.
For the core it's a bit different, but the principle is the same. We are tensing up the muscles around the spine but we are doing it in a different way. We use air along with muscle. By using diaphragmatic (lower belly) breathing we take in air and then hold that air in and brace by tensing the muscles in our core. Similar to when we cough or are expecting a gut punch.
For the shoulders we activate or squeeze the muscles on either side of the joint. These are (Pectoral) chest muscles and the Lats or back muscles.
When we turn on all these muscles from our waist all the way to our shoulders we now have a braced pillar. For every rep of every exercise we want to mindfully contract these muscles and be braced for the duration of the movement. This gives us the benefits of safety, strength, and improved performance.
You will find that this method of approaching each exercise is much harder than simply creating the movement and mindlessly performing the movement. But this gives you way better results.
By Bracing Your Pillar You will:
Try it out in your next workout & share your experiences with in the Comments below.
Not sure if you're doing it right? Ask us for help!