What to Expect in January’s Video
• Exercise 1 – Kettlebell SeeSaw Press
Programming Kettlebell SeeSaw Press
• Exercise 2 – USB Rear Step Lateral Swing
Programming USB Rear Step Lateral Swing
• Exercise 3 – TRX Single Leg Bridge to Body Row
Programming TRX Single Leg Bridge to Body Row
• The Workout!
30-60 seconds of rest between exercises
Perform circuit style
Our first Metabolic Stability Series installment looks at the important role of asymmetrical loading in functional fitness programs. Asymmetrical training is one of the most important training concepts yet neglected by most functional fitness programs. The lateral loading that asymmetrical training creates is critical in more global spinal stabilization. In fact, spine experts such as Dr. Stuart McGill states that asymmetrical loading is vital for proper athletic training, “…common physical deficit is lack of lateral torso strength. This imbalance shows when the player plants a foot for a high speed cut, and the pelvis drops on the swing leg side as the spine slightly bends laterally. This is an energy leak that causes a loss in quickness and often results in instant pain. This is from an imbalance in training.”
The following movements demonstrated in this month’s Metabolic Stability program show the various ways that asymmetrical loading can be applied. Just as with any other training variable, asymmetrical loading must be progressive, planned, and applied in a variety of ways.
Kettlebell SeeSaw Press
While there is movement during the Kettlebell SeeSaw press laterally, there is strong bracing on the pressing side. The single arm pressing during the Kettlebell SeeSaw press creates one form of asymmetrical loading, but the lateral bending also creates a lever arm upon the trunk to both decelerate and brace against not just the weight but the created lever arm.
Ultimate Sandbag (USB) Rear Step Lateral Swing
Asymmetrical loading can be created by body and load position. The USB Rear Step Lateral Swing demonstrates both of these. The rear step creates an asymmetrical body position and the constantly varying movement of the USB around the body provides an asymmetrical loading position. The rear step creates hip hinging in the sagittal plane, but the body must resist the rotational and frontal plane forces that the USB creates during the motion. There is not just acceleration and deceleration in the sagittal plane, but in all planes of motion.
TRX Single Leg Bridge to Body Row
Asymmetrical loading not only increases instability challenges during a movement, but can provide increased perceived load as well. In movements such as the TRX Body Row, removing one of the lower extremities from the equation increases the level of difficulty in the upper body. However, removing a lower extremity in the bridge and row sequence creates lateral forces that the hip and trunk must now endure and brace against during the body moving in the row.
The ability to resist rotational forces is one of the key concepts in asymmetrical loading. In the Valslide Climber the movement of the opposing lower and upper extremities create strong rotational forces upon the trunk. In order to resist these forces not only does the trunk musculature have to work to a high degree, but the Valslide Climber also teaches how to integrate other structures such as latissimus dorsi into creating stability in the shoulder joint and the contralateral leg’s combination of hamstring, glutes, and quadriceps in preventing hip rotation.