Brian_6

Training the core in multiple positions is advantageous for many reasons. I like to work in half-kneeling using various modes of resistance to improve pillar strength. This exercise covers a half-kneeling lift maneuver with the Activmotion bar.
 
Execution:
Place a small airex pad beneath the right knee. Begin in a half-kneeling position holding the Activmotion bar along the right hip. Next, lift and move the bar in an upward diagonal path so that the right arm moves into flexion and horizontal adduction as the hand elevates above the head.

Now, in a controlled manner return to the start position without losing balance and keeping the torso from flexing forward or side bending much at all. The motion should be fluid and steady throughout the upward and downward portions of the exercise. Perform 8-10 repetitions. Then switch the down leg and repeat on the other side.

Application:
This movement is effective in training shoulder, torso and hip stability. The half-kneeling position coupled with the variable load and sliding resistance of the Activmotion Bar provides an excellent challenge to maintaining proper alignment. Deficiencies in strength will be seen in the form of excessive trunk and hip motion. Poor hip extension may cause the client to hyperextend the lumbar spine on the upward movement.

This activity works in a D1 type pattern for the shoulder as well. Be sure to observe and cue the appropriate motion in the available range of motion for each client. Limit the motion if there are obvious movement flaws or regress to a pvc pipe or dowel until they demonstrate appropriate form.


Brian Schiff, PT, OCS, CSCS, is a licensed physical therapist, respected author and fitness professional. Currently, he serves as the supervisor for Athletes' Performance at Raleigh Orthopaedic in Raleigh, NC. Brian conducts live continuing education webinars and presents nationally at professional conferences and seminars on injury prevention, rehab and sport-specific training. For more information on his products and services, visit www.BrianSchiff.com.

 

Follow  

What is your average annual income for your fitness-related work/business?