I was emailing back and forth the other day with best selling author of The Men’s Health Big Book of Exercises (he’s also the author of the women’s version), Adam Campbell. Since, the Big Book is now a very big book on the best seller list, I thought our conversation would be of interest (yeah, I know I mentioned the book yesterday, but this is good stuff).
The topic of the conversation was using little cues or tweaks to maximize the benefit of common exercises and to assure that a guy is using proper technique.
Here’s some of the cues we came up with that you may find beneficial:
When performing the plank exercise for the abdominals and general trunk stability, push your elbows into the floor to improve serratus anterior activation and improve shoulder girdle stability.
Everyone says to brace your core and squeeze glutes as you do a hip extension like a glute bridge. Instead, cue yourself to lift the trunk and hips as a single unit with a single hinge at the hip joint.
When performing a barbell, dumbbell, or cable row, initiate the movement by pulling the scapula (shoulder blade) back and then follow through the pull with the arm. Let the scapula lead the arm.
When performing kneeling exercises like cable chops, lifts, pushes, or pulls, co-contract the stabilizing muscles of the hip by “sucking” the hip joint in tight. You’ll instantly feel all the muscles surrounding the hip activate making the exercise more effective.
Get your copy of the Men’s Health Big Book of Exercises or the Women’s Health Big Book of Exercises.
Bill
P.S. If you’d like to read more coaching points to improve exercise performance, just let me know.