Do Boot Campers really want to cheat or are they unable to EFFECTIVELY activate core musculature???
Odds are, your boot campers are not going for the easy way out, they are either too weak or lack the neuromuscular control to properly activate the stabilizers needed to perform certain exercises.
Americans are plagued by weak abs and glutes and over utilization of spinal extensors as a compensatory mechanism resulting in the escalating numbers of low back pain and movement dysfunction. This video provides a corrective exercise progression to address this specific problem. Interrupt the cycle by zooming in on isolation of the glutes and the pelvic control they provide will allow the abs to engage properly.
How do you teach a client how to move “core”ectly?
Movement dysfunction is addressed by starting with low level, small movements, allowing your client to feel the difference in the movement…then build on it. Corrective exercise is more challenging when you client has weakness and poor neuromuscular coordination. If you do not feel that your ability to identify proper movement is keen enough, please seek help from another fitness professional. Correct core control is essential!
In this video:
- Rag Doll Roll Up- by cueing your client to maintain ab contraction throughout the roll up, the spinal extensors are disengaged and the glutes must provide pure hip extension. Cue for glute activation only as use of the hamstring is a very common compensatory strategy.
- Rag Doll Roll Up on Incline- Use your back extension equipment for hip extension training and you will be the training genius. Monitor hamstring activation again because of it’s contribution to movement dysfunction
- Functional Single Leg Hip Extension with Upper Body Strengthening- After your boot campers have the core control, progress to this dynamic core training with ballistic movement.
Once you complete the proper corrective exercises, your clients will no longer be the motor morons that you might have thought! Correcting movement dysfunction can be difficult, so don’t hesitate to email in your questions or videos of clients that are “stumping” you.
Remember: Proper CORE control sometimes has to start with “CORE” ective exercise!!!
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4 Responses to “Finding the Glutes for Correction of Movement Dysfunction and Progression to Functional Training”
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as an ACSM cPT, i always enjoy taking a peek at what information you have to present. I just viewed “Finding the Glutes for Correction of Movement Dysfunction and Progression to Functional Training” and as a certified Pilates instructor, was pleased to see how you are introducing the basics of rolling up & rolling down taught in pilates mat work. We teach the understanding of peeling each individual vertebrae, keeping the abs scooped and engaging the buttocks. Breath work is of great importance, too – timing of the inhalation & exhalation. Suggestion: have your clients up against a post & perform the fold over/rag doll to rollup – keeping the spine to the post at beginning & end. Really have them visualize vertebrae by vertebrae working. You might also may wish to have the individual demonstrating in the video wearing more body hugging clothing in order to visualize the control better. Keep up the terrific work!
Thank You Patricia!
We love movement
I can’t belive that you created all of the work to share this! Awesome. Without Bloggers like you, we would never get so amazing information’s!
thanks again. Always great info.