Training video log 4- Exercises performed: Front Squats into Straight Legged Deadlifts Exercise Benefits: Front squats are primarily used to place a load on the front of the body using the quadriceps as the main mover. The position of the exercise forces the core to stabilise the load on the lower back to enable a neutral spine. Straight legged Deadlifts are an excellent way to strengthen up the posterior chain and increase strength power and stability through the hamstrings, lower & upper back. Pairing these exercises together alternates the load to the front and back of the body creating great stabilisation. As dancing is a multi directional sport it is important we strengthen the body from all angles. For a dancer this will improve posture, increase power and speed, strengthen the hamstrings creating a better balance between quadricep and hamstring strength therefore massively reducing the risk of injury. (Dancers tend to have over strengthened quads and under strengthened hamstrings, this imbalance leads to the high rate of hamstring injures in our sport) Always pause at the bottom position of the movement to allow for greater development of power going up and eliminates the use of any momentum. If your current hip & lower back flexibility dosent allow for the squat depth required raise your heels with small plates as shown in this video until flexibility is improved! As always i hope you guys enjoy the video and any questions please give me a shout! Robert McAvoy IOC Poliquin Strength & conditioning coach Level 4 Personal Trainer
Posted on: Sun, 27 Jul 2014 13:10:57 +0000
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