Functional Fitness

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Fitness Webinar with Corporate Client (BCDA). With an upcoming corporate running event, learning how they can tweak running potential and performance with the help of our Nutrition Coach Grace Banal, RND

Single 🦵 Deadlift to shoulder presses.
One of my fav exercises to build strength stability on a contra lateral pattern. Some key points to take note as a coach when coaching this exercise to a client is to maintain good foot Tripod position, rooted on the ground to solidify knee stability.

Knee must be slightly bent to engage the hamstring muscles upon eccentric loading. Most coaching mistakes happens here as they make the client straighten the knee or they have it done on a lock knee position. Which is entirely wrong ❌ 😑.
The hamstrings are bi-articular muscles that flexes the knee and extends the hip. whenever you lock the knee you are preventing its role which is to decelerate supporting hip flexion. moreover it increases the torque of movement on its medial and lateral in respect to knee position.

As the person leans forward,have the keen eye to check squared pelvis position as this will determine lumbar stability and muscles working in synergy upon flexion and extensions. Furthermore most people will abduct the hip and rotate to Compensation. Correct this by making the dangled leg on IR position, in this manner you can correct the hip alignment in accordance with SI joint counter nutation.

Spine on neutral position when doing shoulder presses. What is a neutral spine? Many coaches get confused 😐 on this.

Lastly, make the Shoulder alignment on 30 degrees angle 📐 to flexion top position this gives a good range of motion and lessen the risk of impingements. Hold for a few seconds before doing it again for a whole set.

Tempo - 3-1-2-1
Set of 4 x 10-15 reps

Strength endurance exercises 😎🙏🏼

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