Can you pass these three stability tests?
The key to getting more profits is longevity. The key to longevity is not to hurt yourself. The key to avoiding injuries is to have a balanced body that works well!
There is no doubt about it! CrossFit apparel is one of the best training methods for all fitness and strength. The hard part for any coach is for people to be consistent with the days they train to make the most of programming. Literally, there may be people who do not make a certain movement for weeks due to scheduled training, which is why it is so important that crossfitters know how to check their bodies for imbalances to avoid injuries.
Stability training is crucial for your mobility!
Here are 3 of our favorite moves that EVERYONE should try and know how to do:
1. Press with kettlebell upside down:
Testing each arm individually is VERY important. Holding a kettlebell upside down is a great way to get automatic core stabilization, you can't literally do it wrong or you'll have a kettlebell on your face.
First of all, make sure you have confidence in the movement, and then try each arm. If you can hold a 20 kg kettlebell with one arm and 16 kg with the other, THAT is something you should work on, since that imbalance will transfer to its pressure and traction.
You will always have a side with which you will have more confidence, but the difference should be minimal. Lifting the same weight on both sides is important, but you should also be able to lift the same weight WITH GOOD SHAPE on both sides. Getting more dexterity in this movement will increase the strength and stability of the shoulder!
In the same way that it is important to test each arm individually, it is also important to test each leg!
Pistol squats are a "normal" one-leg exercise, but they are too advanced for some people. But standing on one leg for long periods of time shouldn't be a problem for someone, especially if they want to be good at lifting or running (ha! Who wants to be good at running?)
Start in a deadweight position and make sure you are aware of your femorals.
Change your weight to one leg, thus make 10 dead weights of one leg by touching you in the center of the shin when lowering.
Keep your back straight and reach the movement with your hip, not with your shoulders.
If you can easily do this on both legs for 10 repetitions without your hip changing position or your foot turning out somewhere, then you passed the test!
If not, PRACTICE until you can! If one knee always falls on you and you turn on one side, you may have a problem with hip mobility and you may have knee pain or lower back pain.
Leg lift on side plate:
Your obliques are the key to keeping you up to date! By making the side plate as a test, you can see if you use more one side than the other, and this can be presented through EVERYTHING you do! Even the famous thief muscle up bar.
Weakness on one side of your body can wreak havoc on the shoulder and stability of the hip. Imagine that your core is a house of cards, if a card is out of place, your house will collapse. The side plate is not just a boring pilates exercise, they are the FUNDAMENTAL FORCE for everyone!
So there it is! Get out of the foam roller, forget a little about getting new PR’s and practice these movements so that your body works better and strengthens every day. No equipment needed. Uncool. There are no big words. Simply great exercises with simple explanations.