See why these moves are a must for serious weight trainers.
In the case of squats the injuries are typically to the low back and knees. Perfect it by focusing on hip movement, getting thighs parallel to the floor, keeping your weight to the rear of your foot (off toes) and not letting knees go beyond line of toes.
Deadlifts are another exercise that many people either avoid or do incorrectly. 70% of people neglect the posterior chain group of muscles as they aren’t as visible as the muscles on the front of the body.
When done with proper technique, deadlifts dramatically increase strength and stability of the posterior chain (glutes, hamstrings, lower back, lats) as well as the abdominals. People often will say they can’t do deadlifts as it hurts their back. Incorrect. POOR deadlifts hurt backs; PROPER deadlifts will help save backs! Female clients often claim that they don’t want to deadlift as they don’t want to “bulk up”.
4) SHOULDER ROTATIONS
5) FOAM ROLLING
This is possibly the most important exerciser that not enough people do. Just because its recovery based doesn’t mean that it can be overlooked. Correct foam rolling has many benefits including improved circulation to muscles, ligaments and fascia, better transportation of nutrients and removal of waste from muscles, breakdown of lactic acid buildup, lengthening short tight muscles and finally reducing post-workout soreness and potential injury.
6) HIP ABDUCTIONS AND ADDUCTIONS
The hip, like the shoulder is a highly mobile ball and socket joint, thus making it relatively unstable. The joint capsule is held together by a group of ligaments called the labrum. In order to prevent injuries and to help develop strength in the prime movers of the legs, the small stabilizing muscles of the hip needs to be strengthened by doing abduction and adduction exercises.
Now I’m not talking about the old school Jane Fonda seated abduction/adduction machines (the hip joint isn’t designed to work abduction/adduction while in hip flexion). I’m talking about dynamic abduction and adduction while in hip extension using a rubber band.
Place one rubber band around both legs just below the knees and another around the ankles. Now focus on keeping the feet parallel and the hips level. Side step 10 steps in 1 direction, then 10 back in the other direction. Ensure that the movement is slow and deliberate. This exercise will help strengthen the glutes, and adductors.