But how do you actually do them? Repeat for four sets of 8-10 reps. Photo: Mallory Creveling / Life by Daily Burn, RELATED: 50 Butt Exercises to Sculpt Stronger Glutes. "There are two ways to perform a lateral movement: abduction (moving a limb away from your body) and adduction (bringing that limb back in)," notes Laferrara. What No One Tells You Before Entering the Weight Room The 5-Minute Stretching Routine That Will Keep You Walking Strong, The Best Walking Workout for Non-Exercisers, How Much Sleep Do Fitbit Users Really Get? After practicing this movement, if you still can’t keep the hip from dropping it most likely is a stabilization or weak glute problem. To practice keeping the hips parallel to the shoulders, hold on to a heavy stack at an angle (see below) and load into the ground by bending the knee. The athlete is bounding consecutively from one foot to the other without holding the landing. Luckily, the goblet squat is a great progression from a bodyweight squat before squatting with a bar. Of the thousands of folks that I've worked with, from athletes to recreational exercisers, almost everyone moves poorly in the side-to-side direction. Because the load is held in front, the core works double-time to keep you tall, while your legs work to control your movement down and stand back up. “That way, when you go to catch a weight overhead, you’re catching in a good strong position, and your ability to control that load is gonna be a lot better.”. Bring your right foot to the floor to return to the starting position. Lateral movement exercises are often included in basketball, football, hockey, and baseball training programs where lateral movements help the athlete make cuts to get to the ball or puck quicker. Below you will see that the left hip has dropped, and the hips are no longer parallel with the shoulders. Get Free Access to All of My Guides & Checklists? To do the asterisk lunge, grab two dumbbells and lunge: That’s one rep. Repeat the cycle 3–5 times for 15–20 “reps” and then repeat on the other leg. This ultimately results in injuries, poor performance, weak external rotation muscles, and a less aesthetically pleasing body appearance. These are a perfect football speed movement. Required fields are marked *. Even though lateral bounds seems like an easy exercise, you need to have a good core and hip stabilization and strong glutes. Keep your front heel flat on the ground (b). Read More I’ll admit. The cause of this dipping can be weak glutes, poor hip stabilization, or lack of coordination. Lower yourself into a pushup position, with your hands directly underneath your shoulders, and your chin tucked toward your chest. Here are his six favorites. Dear Mr Greenfield, Why would we neglect the muscles responsible for moving our bodies down the line to make the big tackle? This is invaluable for linebackers, defensive and offensive linemen, and running backs. Click Here and use Coupon Code 10$off to Save! Previous: 16 Apple Recipes for the Perfect Fall Meal, Next: Escape the City: 7 Reasons You Need a Weekend in the Woods, The 15 Most Underrated Exercises You’re Not Doing, According to Trainers, 50 Butt Exercises to Sculpt Stronger Glutes, 5 Glute Bridges You Can Do in Front of Your TV, What No One Tells You Before Entering the Weight Room, 6 Strength Exercises to Go from Basic to Advanced, 6 Exercises for the Ultimate Back and Chest Workout. May I ask, please, if you could post a step-by-step of the lateral step with reverse fly? Continue to engage your core, and ensure you remain square to resist the rotational force. Lateral Bounding is an excellent exercise to build speed and power in your golf swing. You can’t use much weight, so the ego takes a huge hit, Pass slides (similar to a shuffle but done in the pass slide style done by offensive lineman), Building strength/rehabbing lower back injuries, Keeping the knees from going inward during squatting (this is especially useful with young athletes). I used to think these exercises were pretty lame. Watch the correct movement pattern for the lateral bound exercise. Holding a dumbbell in each hand, stand with your core braced and your feet hip-width apart. She holds a B.A. Remember I mentioned that the shoulders and hips should be parallel. Keep it up and after a few workouts you’ll start to notice rapid gains in strength and overall fitness. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine. Then, switch directions, heading back to the left. Perform 6-8 reps on your right leg, before switching sides. It’s difficult to understand with words, but the photo below will help. Lateral strength is too often overlooked. Also, notice that the body moves past the angle of his leg. You can use lateral pulls in a number of ways: You can also go for speed, conditioning, or power by varying the load. When performing lateral movements the essence must be well observed: The center of balance must be in the right place in the body. You work the hams and glutes from multiple angles in the same exercise. See you in Kona! Now your trunk is asymmetrically loaded and being pulled into lateral flexion. Even though it seems like an easy exercise, it can easily be performed incorrectly. Lower it back down to meet your right leg. Get into a plank by straightening your legs and supporting your weight with hands and feet (a). Set your feet shoulder-width apart with your toes pointing slightly outwards (a). This is particularly good at delivering a lateral challenge to the ankle joint, which may help to prevent sprains. Step your right foot onto the bench, pushing through your heel and raising your left leg. All you need to do is grab two dumbbells or load a barbell and lunge to the side. I used their videos to get my points across for my version of lateral bounding. This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. Keeping your chest up and your shoulders still, slowly raise your hands out to the side until your arms and torso form a ‘T.’ Maintain a slight bend in your elbows. Try these 5 exercises to begin implementing side-to-side motion in your program. If you want to improve ankle stability and challenge your core and hips at the same time, this is the ultimate lateral stability exercise. But as golfers, we want to add quickness to our exercises. The knee should be in line with the shin and thigh, so it doesn’t dive inward on you, and make a conscious effort to keep the hips parallel to the shoulders. These are similar to lateral lunges, but you step on a 45-degree angle forward. Squeezing the glutes, push through your heels to rise up into a bridge position with the hips fully extended. Hip drop occurs when the hip without the load drops below. One of the movements that made an enormous difference in my early football career was lateral box jumps. “With overhead exercises, your ability to create lateral stability or stiffen your body is gonna train your ability to resist force and flexion,” he says. When the athlete springs back, he will unwind his shoulder and upper body and use it as momentum during the lateral bound. Here are six side-to-side exercises to add to your routine. Strength athletes usually lift things up and put them down. Your email address will not be published. When it comes to side-to-side, or lateral motion, most training and exercise programs are notoriously weak.
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