What is the Most Critical Exercise ALL Athletes Must Perform? Article by: Chaney Weiner Anterior Reach The anterior reach is a great exercise to train deceleration of gravity and momentum, as well as changes of direction, which is present in most sports and in much of what we do in our daily lives. The single leg anterior reach works the entire posterior chain (glutes, hamstrings, and low back) while enhancing balance and stability. The single leg version of this exercise can also be used to simulate gait and running mechanics, while improving running efficiency. Staggered Stance Most people are able to begin with the staggered stance version and quickly progress to the single leg version. To perform the staggered stance version of this exercise stagger(split) your feet between one and two feet apart and reach out in front and as low as you can with both arms (figure 14). Repeat with each leg forward. To maximize the hamstrings and glutes keep the knee on the front leg slightly bent while keeping the back leg straight. If the hamstrings are tight it will limit how low one can reach and/or it will cause the front knee to bend more. Single Leg Stance In order to get the most from this exercise the single leg stance should be used. To begin, balance on a single leg, with the same side arm up and the opposite arm back (figure 15). This simulates a walking/running position. Keeping the knee slightly bent reach forward, as far as you can under control, with the arm opposite that of the planted leg to a level that can be controlled (figure 16). This level can range anywhere from shoulder height all the way down to the floor. Return to the starting position and repeat for the desired number of reps. Repeat with the other leg. The anterior reach can be used to work the all-important deep rotator muscles of the hips. These muscles are extremely important for hip stabilization and can improve performance greatly. This is accomplished by performing the exercise and alternating the arms with each repetition. When performing this exercise with the opposite arm/opposite leg you are rotating the hip of the planted leg internally and at the same time you are stretching the muscles of the hip that externally rotate the hip. When you perform the anterior reach by reaching with the same arm/same leg you are rotating the hip of the planted leg externally and at the same time stretching the muscles of the hip that internally rotate the hip. In essence, by alternating the arms with each reach while on the same leg you are constantly rotating and stretching the deep rotator muscles of the hip in alternate fashion. This is extremely important because this is how the hips are used all the time when we walk, run, and turn. In addition, the more you turn to each side (internal & external rotation) the more intense the exercise becomes. The anterior reach can also be used to rehabilitate and prehabilitate the knee. The degree of knee bend is the key factor in this case. You can strengthen the surrounding structures of the knee without damaging the joint by performing this exercise on a single leg and use as much or as little knee bend as necessary. This forces the knee to balance and stabilize itself and in the process keep you from collapsing. The bottom line is that if one can stand then one can perform this exercise, even if they cannot perform a squat. By utilizing various angles of hip flexion (bending at the waist) and/or knee flexion (bending at the knee) you can tailor this exercise to the individual’s need(s). Technique Points - Keep the feet pointed straight ahead at all times. - Reach to a level that you can control. - For most people the progression starts with the staggered stance and within one workout progressed to a single leg stance. - Initially progress until you can reach to the ground and out in front of your foot. - Never keep your knee(s) locked out during the exercise. - You can vary the degree of knee bend on this exercise to work the legs differently. If more knee bend is utilized you target more of the quads and less hamstrings. If less knee bend is used you target more hamstrings and glutes and less emphasis is placed on the quads. Both versions still work the glutes and quads and are both acceptable to do. - For added intensity you can add speed or resistance but not until ALL versions are mastered. Progression - In the first workout progress up to a single leg for 10 reps while reaching with the arm opposite that of the planted leg. From this point always use the single leg stance. -Week 1&2- Start with opposite arm, opposite leg for 3 sets of 12 reps, 2-3 times/week. -Week 3&4- 3 sets of 15 reps -Week 5&6- 3 sets of 20 reps -Week 7&8- 3 sets of 24 reps -Week 9-12- Alternating arms for 3 sets of 24 reps, 2-3 times/week -Week 13-16- Alternating arms w/turn(transverse) for 3 sets of 24 reps, 2-3 times/week - Once this progression has been mastered you can add speed and/or resistance. Resistance can be in the form of a weighted vest. You can also do this exercise by going up on your toe as you return to the starting position of each rep to simulate more of the mechanics of running. Chaney Weiner is a New Jersey based personal trainer and the founder of achievingbodiesfitness
Posted on: Thu, 25 Jul 2013 22:00:01 +0000