This month’s “Metabolic Stability” focuses upon layering and advancing movement patterns. What is layering? Any exercise is simply a co mbination of fundamental movement patterns. Once we get over the possibly outward novelty of an exercise, we can break it down into its components. That means we can create many regressions and progression of any exercise. This becomes especially true when you understand the great value that specific tools can bring in teach the body about different attributes of movement.
Today, we take layering in three directions. We show you two incredibly powerful exercises (kettlebell Renegade Row and USB Rotational Lunge) and one specific movement pattern (the vertical push). In each of these series we point out the many different movement patterns that are involved within each exercise as well as a systematic means in regressing each movement to various levels.
1. Kettlebell Renegade Row
This places the body in a push-up position which instantly makes this a horizontal pushing drill. Just because the movement is an isometric exercise in horizontal pushing, it lends itself to teaching the mechanics for pushing patterns. We also have anti-flexion/extension in the Renegade Row, along with anti-rotational patterns to make this a very versatile core stability drill. Add in finally a horizontal pulling motion and this is a complex drill that offers some “big bang” effects.
USB Lateral Bag Drag: teaches many of the foundational concepts, but because of the shorter lever arm this alters some of the flexion demands. However, because of the movement of the USB there are high demands of lateral and anti-rotation training.
TRX One-Arm Row: especially powerful for those that can not handle being in the push-up position, this drill allows a coach to ease people into the plank stance and learn how to activate the lat of the pulling arm.
2. USB Rotational Lunge
While this is obviously a lunging pattern, the namesake is actually referring to the movement of the USB making it a strong anti-rotational drill. Add in the drop step lunge for lower body pulling and the speed of movement for deceleration strength, we have again an exercise with many movement skills.
TRX Suspended Lunge: the instability of the TRX allows for lateral stability to be introduced as a means of resisting this lateral stress. The increased range of motion that can be obtained increases both stability and strength demands.
Kettlebell Tactical Lunge: having the kettlebell passing underneath the body helps keep the balance during the lunge. Instead of having a longer lever arm that occurs in the USB Rotational Lunge, we can introduce the moving lateral weight in incremental levels.
3. Vertical Pressing
While most only see the value of vertical pressing in upper body strength, the truth is that it provides us many more movement patterns. Through the vertical pressing series we are teaching anti-flexion/extension strength, lateral stability, vertical pulling concepts, and how to engage the ground. Once we appreciate the complexity of human movement we can build infinite means in teaching them to our clients in effective and fun ways!