I love deadlifts, but not just the classic conventional deadlift, all kinds of deadlifts.
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It’s common for people to view the deadlift as this exercise only meant for people to clang and bang heavy plates - but it’s so much more.
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In my practice, I am often prescribing some kind of deadlift - it may be a trap bar, kettlebell, block pull, single leg, bag of groceries, or a backpack.
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Through consistent and progressive dosage of lifting things up, people build a great deal of improved capacity across their legs, back, and more. This transfers through so many activities and helps people be more confident in their daily life.
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Find an entry point - some kind of variation you’re comfortable with, and a load that you feel confident in moving - and then progress it over time. You may have ups and downs, but stick with it and you’ll improve over the long term.
Low Back Mobility⤵️
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👉Our lower back is made up of our lumbar spine, which is a series of 5 vertebrae, connected via a series ligaments and discs, with nerves passing through and along them. As well, it’s surrounded by a ton of muscle mass, such as our spinal erectors, quadratus lumborum, multifidus, and many others.
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✊It’s very common for people to feel like their lower back is stiff. Sometimes it’s stiffness that is following inactivity, sometimes stiffness following more activity than you’re used to, sometimes its random, and other times it’s stiffness from following injury and/or back pain.
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💪 When managing this, one option is to do localized mobility work where we encourage motion at the segments through active movement, such as with a cat camel exercise. This helps to get the muscles contracting on each side fo the joints, getting the discs to circulate fluid, and have the other tissue slide and glide.
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👌In addition to these things, it helps to also build confidence and enhance relaxation into these ranges. This can be very beneficial for those who have fear associated with flexion or extension, which can be a limiter in functional activities and possible increase their pain.
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🙌 Try out these different options and see which works best for you! None of these is inherently better than the other, just different and will challenge different parts of the region to a degree more/less. Experiment and then try using them in addition to a good walking program and resistance training program to maximize your overall function.
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🤟If you want more help with programming check out the Citizen Athletics programming, it comes with lots of training options, weekly program updates, and lots of educational resources. If you want 15% off for life, use code CITIZENSAM15 - link in bio.
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You can get rehab programs I help make through @E3Rehab
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🎊These are not secret drills or techniques, just some options to help inspire people to move more an
Training⤵️
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❤️Tag a friend in the comments who needs a bit of guidance with their training.
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👉We’ve got a new & improved Citizen Athletics platform, with more programs, more education, more awesomeness all around, and for a lower price! Check it out at CitizenAthletics.com & use CITIZENSAM15 for 15% off your membership on any option you pick, limited time offer!
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💪Myself & @StrengthCoachTherapy created Citizen Athletics to help offer a high quality training, rehab and health resource. We wanted to provide an evidence based training resource that supported people in getting stronger, becoming more mobile, and developing a greater movement library.
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🙌We didn’t want to just give a people a program. No, we wanted to help provide them with a system that would let them individualize, and customize the program to their needs. People have different goals, different abilities, different time to train, different equipment, and much more that impacts how someone trains. We wanted to deliver a service that could accommodate all of this - which brought our three programs, sustainable strength, lite, and home.
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👊 We couldn’t stop there though. People commonly have some kind of injury, or limitation that challenges them and can heavily impact how they train. As doctors of physical therapy, we wanted to give something to our members that supported them to train hard, and work on whatever may be limiting them. This lead to our training support system we built.
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🤟 With all of that though, we knew there was still one key thing missing. There’s an old saying that you can give someone a fish and they’ll have one meal, or you can teach them to fish and they can feed themselves for a lifetime. So we built a new learn section where we teach you about all things fitness, nutrition, and health. We are constantly adding and updating it, and it’s going to be incredible.
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Find it at CitizenAthletics.com
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You can get rehab programs I help make through @
Stronger Back⤵️
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❤️Whats your favorite back exercise?
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💪If you like these and want to see my absolute favorite exercise for the back, check out the link in my bio for a new YouTube I just put out breaking down the technique for it, teaching how to execute it to hit the right muscles, and much more!
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👏The five moves here are all based around a bent over hinged position while also working the mid and upper back through row/reverse fly variations. These are great options for minimal equipment set ups - either using just two DBs or KBs, or a band!
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👌There are two gorilla row variations (KBs) with one being the standard variation, and one being a top hold variations.
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🤟The two band rows are variations off a gorilla with a band. If you cross the band, it’ll be a good way to get a bit extra back challenge. The band reverse fly is a good way to work the upper back more if you are limited in resistance available.
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👉This is the 7th #E3RehabClub eligible post. Like this post & comment using the hashtag #E3RehabClub ASAP and you’ll be entered to win a free consultation with me to help you with whatever you choose (rehab, performance, muscle gain, etc). Make sure to turn on your notifications for future posts so that you’ll be first in line for the next E3Rehab Club Post!
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If you’d like more help with fitness, rehab, or performance, check out the services I offer!
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You can get fitness programming through @CitizenAthletics1
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You can get rehab programs I help make through @E3Rehab
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🎊These are not secret drills or techniques, just some options to help inspire people to move more and live a higher quality life.
❗️This is not medical advice
💪Stir the pot⤵️
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❤️Comment what your favorite core exercise is!
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🤙Here is an 8 exercise progression series for the stir the pot exercise. This is a great move for challenging the core muscles that span from the shoulder girdle to the hips.
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👏The move works to challenge you to resist trunk extension, trunk rotation, and trunk side bending!
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👉The progression works to start with one position and start with small circles, then go to big circles. After that, move to the next position that is progressively more challenging.
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You can get fitness programming I help make through @CitizenAthletics1
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You can get rehab programs I help make through @E3Rehab
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🎊These are not secret drills or techniques, just some options to help inspire people to move more and live a higher quality life.
❗️This is not medical advice
Stronger Hips⤵️
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Struggle with hip issues? Spent a lot of time with stretching, rolling, or other passive treatments? Consider strengthening the region!
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The movements shown here are comprehensive hip strengthening options that target the entire hip. If you have an issue with a certain area of your hip - such as your groin - it may be beneficial to put more emphasis towards that, but still strengthen the rest of the hip.
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When we strengthen the region, it helps to increase the capacity of the area to handle more load. This is best achieved by truly challenging for strength development, not just going through the motions. Make sure to maintaining good technique, but actually push hard on the movements and reach close to failure to stimulate the best results possible.
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Strengthening isn’t our only option, but it’s definitely a valuable one and low hanging fruit option. If you want more information on other things you can do, E3 Rehab just released a new YouTube video on groin pulls and goes through a total rehab outline and shows options for you! You can find it at the link in my bio.
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You can get fitness programming I help make through @CitizenAthletics1
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You can get rehab programs I help make through @E3Rehab
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🎊These are not secret drills or techniques, just some options to help inspire people to move more and live a higher quality life.
❗️This is not medical advice
#adductors #hipstrength #hippain #adductor #prehab #glutes #gluteworkout
🍑Glute Medius⤵️
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💥The glute med is a muscle on the outside of your hip that functions in controlling the position of your leg and your pelvis - particularly in the frontal plane.
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@E3Rehab released a new YouTube video on hip strengthening https://youtu.be/855BmSh1q_Y
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👉For various conditions we see strengthening the movement of hip abduction beneficial. The sidelying hip abduction exercise is an excellent one for developing greater capacity in this region. However, many people do not know where to start with the movement, how to perform it, or how to progress it.
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🤙Here is a series of progressions that can help people in working from lower level of capacity to higher levels.
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💪Additionally, I’m showing some common movement strategies that are used but take away from goal of maximally loading the lateral hip. These aren’t inherently bad, but they do shift the challenge away from our goal, so consider limiting these if you’re focusing on the lateral hip.
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👯♀️Check our the latest @E3Rehab YouTube video for more!
#E3Rehab
Hip Mobility⤵️
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❤️Tag a friend who is in need of some hip mobility
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👉The cossack squat is a challenging movement that works on hip abduction, hip flexion, and hip external rotation. It primarily functions as a squat on one side, with a straight leg support. Very similar to a lateral lunge, but it has the straight leg rotate up and is mean to have you stay low as you transition across (the cossack lunge would not).
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✊Since it’s pretty darn hard, most people can’t do it and this progression helps you work towards being able to crush it! Work your way through that way you gain the ability in your hip and adductors to handle it.
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🙌 If you want more progressions, let me know what you need help with!
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👟 The shoes are VIVOBAREFOOT - use SPINELLI10 for 10% off your order
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You can get fitness programming I help make through @CitizenAthletics1
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You can get rehab programs I help make through @E3Rehab
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🎊These are not secret drills or techniques, just some options to help inspire people to move more and live a higher quality life.
❗️This is not medical advice
#CitizenAthletics
Hamstring Mobility⤵️
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❤️Tag a friend in the comments who is looking to stretch their hammies
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👉The hamstrings (3 of 4) cross both the hip and knee, so to really maximize their stretch we want to focus on incorporating both joints.
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✊This progression looks to take the same positions of challenging hip flexion and knee extension, but gradually make it more active instead of passive.
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🙌 We commonly implement stretches/mobility movements like these at the start of training sessions in our Citizen Athletics workouts. We offer a free trial week, which you can learn more about at the link in my bio!
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👟 The shoes are VIVOBAREFOOT - use SPINELLI10 for 10% off your order
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You can get fitness programming I help make through @CitizenAthletics1
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You can get rehab programs I help make through @E3Rehab
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🎊These are not secret drills or techniques, just some options to help inspire people to move more and live a higher quality life.
❗️This is not medical advice
#CitizenAthletics
3 move full body warm up
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Start with the alternating 90/90 for 5-10 reps, getting your hips going through flexion, extension, internal and external rotation.
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Move to the groiner thoracic rotations for 5-10 reps where you stay in a groiner and go through thoracic rotations, take the upper body through lots of motion while getting a good hip stretch
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Then work on the hand walk out to shoulder taps, challenging for control and getting more active motion progressing as you finish up the warm up!
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If you like these kinds of warm ups, check out CitizenAthletics.com for more options!
#citizenathletics #warmup #warmupexercise #warmups #hips #shoulders #spine
Core challenge ⤵️
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❤️Tag a friend in the comments who needs to try this out!
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👉Start in quadruped and put a roller on your back. Then walk out to a push up, then keeping going as far as you can and get back to quadruped with the roller, doing so gradually and steady!
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✊Huge demand on trunk strength, control, and proprioception.
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🙌 if you’re interested in more core related content, the latest E3Rehab YouTube video is up and out on crunches vs planks and which is better! Link in my story and bio
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👟 The shoes are VIVOBAREFOOT - use SPINELLI10 for 10% off your order
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You can get fitness programming I help make through @CitizenAthletics1
.
You can get rehab programs I help make through @E3Rehab
.
🎊These are not secret drills or techniques, just some options to help inspire people to move more and live a higher quality life.
❗️This is not medical advice
#E3Rehab #CitizenAthletics #corestrength
🤙Hip Flexor Strength⤵️
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👉The hip flexors are in interesting group of muscles. We have some pretty varying camps of people when it comes to thoughts around them. Some people think we need to crank on them all the time with tons of stretching secondary to sitting (I disagree), other people think we should just ignore them and not train them, and then some people think it’s a group that should be trained at least somewhat of the time.
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🔌I fall into that last camp. It’s not a group that realistically needs to be focused on everyday for generally performance or daily living. However, it’s a group of muscles that should still get loaded like others. As well, for individuals experiencing hip discomfort it’s worth utilizing more and for people with varying kinds of groin or sports hernias it has high benefit as well.
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🙋♂️Here are four moves that challenge the hip flexor complex at varying lengths and positions. 📌Seated Marching
📌Bench Dip March Against Band
📌Heels Elevated Bridge March Against Band
📌Seated Leg Lifts
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❗️Tag someone who you think could use this!
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🎊These are not secret drills or techniques, just some options to help inspire people to move more and live a higher quality life.
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☄️Want to learn more about this stuff?
- Check out my blog for longer format discussions
- Subscribe to my newsletter for updates on content and projects
- Head over to @citizenathletics1 for training content and learn how you can make the best fitness improvements possible
❗️This is not medical advice
#CitizenAthletics #E3rehab
The Strength Therapist was formed out of a need for providing quality information & support to athletes & people pursing their best self.
