Category Archives: Video Exercise Series

If you read my last post on Gluteal Amnesia, you’ve been waiting eagerly for this one to show you some activation exercises (at least I hope so).

Once you’ve calmed down the hip flexors (see Gluteal Amnesia), you’ll have an opportunity to backfill that new flexibility with some activation on the other side of the joint, which is where the following movements come into play.

In general, start with a manageable amount of sets and reps and work your way up.  I’d suggest trying one set of 8-12, see how you feel and adjust accordingly.  You’ll get better results from keeping the muscle working throughout each repetition, so don’t go too fast! Read more »

The Pushup is a versatile and effective upper body pushing exercise you can do anywhere. It recruits the major muscles in your chest, shoulders and arms and brings your core muscles into the mix too.

I’ve found that there are a few form pointers that really help make pushups better. Use a half foam roller or a rolled up towel under your hands to help keep your wrists more neutrally aligned. Emphasize pushing through the outside of your palms rather than the thumb side. Keep your shoulders from shrugging up towards your ears and lead with your chest, not your head. Finally, think about shoving the floor away instead of pushing yourself up.

If you’ve never done a pushup, start by putting your hands on a wall or the edge of a counter top. Being more upright allows you to push less of your body weight while working on your form. Once you feel good about the upright version, you can transition to the floor. I’d suggest starting with a kneeling version, which is easier to do than full pushups from the toes. A pillow or exercise pad under the knees helps tremendously! It looks like this: Read More »

The Deadlift is a fantastic exercise that trains the hip hinge movement, which is something everyone should be able to do well. Having a good hip hinge is imperative to protect against back injury as well as effectively train the glute and hamstring muscles. If your hip hinge is off, you probably move more through your low back than you should, which usually leads to an injury. I don’t need to tell those of you who have had low back pain know how seriously awful it is!

Before using the Deadlift as an exercise, practice the hip hinge until it’s completely comfortable for you. It may only take a short time, but possibly longer to groove the pattern. Remember, if you can’t do the basic movement well, you should never load it with extra weight.

This is the hip hinge using a broomstick to stay aligned. The broomstick should contact the back of the head, the upper back and the tailbone and stay in contact during the entire movement. One hand holds the stick behind the neck and the other in the small of the back. Keep the knees bent slightly, but don’t keep bending them so you squat. This one is all about the hips: Read More »