The importance of maintaining a degree of functional fitness
is a main determinant in reducing and preventing injury. Integrating functional
training into a client’s exercise prescription will improve aspects of
coordination and synergism of multiple muscle groups. By intentionally
recruiting muscles simultaneously through various planes the client should
experience an enhanced sense of proprioception, balance, and overall strength.
is a main determinant in reducing and preventing injury. Integrating functional
training into a client’s exercise prescription will improve aspects of
coordination and synergism of multiple muscle groups. By intentionally
recruiting muscles simultaneously through various planes the client should
experience an enhanced sense of proprioception, balance, and overall strength.
Smooth, integrated movements are the basis to all activity,
ranging from every day tasks to athletic competition. Implementing functional
training will make the performance of everyday activities easier, safer, and
more efficient.
ranging from every day tasks to athletic competition. Implementing functional
training will make the performance of everyday activities easier, safer, and
more efficient.
Seeing as the body is considered a ‘kinetic-chain’ we can
assume that the significance of the core is of massive importance. The core
connects and coordinates movements between the upper and lower body. A great
exercise for improving core stability are the variants of the cable pallof
press as shown below. This movement again, requires core and anti-rotational
strength while recruiting lower body muscles to maintain solid form. The beauty
of an exercise like this is that it is easily modifiable and can be performed
utilizing a variety of modes including but not limited to resistance bands and
cables as well as many positions including a standing, kneeling, squat or split
stance lunge position.
assume that the significance of the core is of massive importance. The core
connects and coordinates movements between the upper and lower body. A great
exercise for improving core stability are the variants of the cable pallof
press as shown below. This movement again, requires core and anti-rotational
strength while recruiting lower body muscles to maintain solid form. The beauty
of an exercise like this is that it is easily modifiable and can be performed
utilizing a variety of modes including but not limited to resistance bands and
cables as well as many positions including a standing, kneeling, squat or split
stance lunge position.
The following pictures show examples of the standing
press, split stance press, and sustained squat press.
The starting position for each exercise is with hands
interlocked and close to the chest, and knees bent in an athletic position. By
pressing straight forward you will reach the end position with the arms fully
extended. Return back to the chest to complete the repetition.
interlocked and close to the chest, and knees bent in an athletic position. By
pressing straight forward you will reach the end position with the arms fully
extended. Return back to the chest to complete the repetition.
Standing Pallof Press
Split Stance Pallof Press
Sustained Squat Pallof Press
As with all exercise begin with appropriate repetition and
weight ranges while progressing in a proper manner. Start with 2 sets of 10
repetitions on each side. Enjoy the different variations and have fun!
weight ranges while progressing in a proper manner. Start with 2 sets of 10
repetitions on each side. Enjoy the different variations and have fun!
Blog post by Evan Healy.
