This movement list isn’t exhaustive, but it’s a great place to start. Each position focuses on a different movement pattern that you need to perform at your best. Through these movements, you might come to understand it’s your ankle mobility that is affecting your squat or your hamstring flexibility that is hindering your back position during deadlifts. You might realize that your back pain is caused by tight hip flexors and hamstrings, or that the rotation in your shoulders is limited. Understanding these limitations can help you push past them to improve position and, ultimately, performance. 

Let’s Get Started

Before you dive into this test, you’ll need to warm up. Below are some suggested warm-ups which will get the body warm without altering your movement pattern in any significant way.

• 400m run
• 20 standing hip circles, 10 each direction
• 5 arm circle, each side and forwards and backwards
• 2 minutes jump rope

• 100 jumping jacks
• 20 lunges, alternating
• 10 bear crawls
• 5 arm circle, each side and forwards and backwards
• 50 jumping jacks

• 250m row
• 10 donkey kicks
• 10 burpees
• 10 donkey kicks
• 250m row

Here are a few tips before you get started with the assessments.

1. You can start with any of the movements on this list. Just make sure you test both sides.
2. The best way to perform this test is with a friend so he or she can compare your positions to the photos below and help guide you in the right direction.
3. For each movement, carefully follow the steps on how to properly execute the position. This will ensure a more accurate test.
4. You may repeat each movement, holding for 30 seconds, up to 3 times. On the third attempt, you can log your results. This will allow any stiffness from previous workouts to subside.
5. Each movement has a different set of questions for you to answer that will help guide you in a direction towards improving your mobility.
6. If you are injured in any of the areas below, skip that movement.

Internal/External Rotation

Start seated on your shins. Grab your right elbow with your left hand and draw your elbow as far behind the back of the head as possible. Keep your right elbow where it is as you extend your left arm out to the left. Turn your thumb down and begin to reach around your lower back and up towards your right fingers. If touching your right finger tips is not possible, reset and grab a strap or band and start the process over again, this time holding onto the strap with your right hand. This will give you something to grab onto once you reach your left arm around.

[All photos courtesy Stephanie Ring]

1. Are you able to grab your finger tips?
2. Where do you feel this the most? In your triceps or the front of your left shoulder?
3. Is there any pain? If so, where?
4. When you perform the test on the other side, do you notice a difference between the two?

Results: If you have trouble drawing your right elbow in towards the midline, you should focus on stretching your triceps and lats and using a foam roller on those areas 2-3 times a week. If drawing your left fingers up the back to reach for the right fingers is impossible or just feels tight, then the muscles of your rotator cuff are tight. You can use the movement you just performed to improve internal rotation.

Spinal Rotation

Start on your back with your legs extended out in front. Draw your right knee into your chest. Shift your hips to the right as you draw your right knee over to the left. Extend your right arm out to the right.

1. What are you feeling?
2. Do you feel a stretch in the front of your shoulder or in your lower back?
3. When you perform the test on the other side, do you notice a difference between the two?

Results: Lack of spinal rotation can mean issues for the lower back and shoulders as they pick up the slack. We want the knee to get to ground, even if the shoulder lifts up. You will want to focus your attention on stretches that encourage twisting and extension like the one you just performed and on positions like upward-facing dog, which encourage spinal extension.

Hamstring

Start on your back. Wrap a band or strap around the arch of your right foot and extend your leg. Keep your arms long and your shoulders relaxed. Drive your right heel up as you draw your shin towards your face.

1. Can you straighten your leg?
2. Is your leg vertical to your hips?
3. When you perform the test on the other side, do you notice a difference between the two?

Results: If your leg is not stacked vertically over the hip and at the same time your shin is not close to your face, you will need to spend time stretching your hamstrings, not just through static stretching but dynamic stretching as well. Movements like good mornings, inchworm, and bear crawls will encourage functional hamstring mobility and serve as a great warm up to almost any workout.

Hip Flexor

Step your right foot forward and drop your back knee to the ground. Press down into your right big toe and hug your outer right hip in towards the midline. Soften your hips down.

1. Where do you feel this stretch?
2. Does it look as though there is a straight line from the bottom of the front knee to the top of the back knee, as seen in the photo?
3. When you perform the test on the other side, do you notice a difference between the two?

Results: This is a test of feel. Most athletes carry tightness in their hip flexors because of a combination of training and sitting. So regardless, always try to work the hip flexors into your new stretching routine. Stretches like this one are a great place to start.

Ankle

Step your right foot forward and drop your back knee to the ground. Lay your torso on your thigh and scoot your back knee forward to allow your right knee to move forward of your right toes. Keep your right heel down. This test is best done without shoes.

1. Can you get your front knee beyond the plane of your front toes?
2. Does the heel immediately come off the ground?
3. Do you feel a bigger stretch in your calf or your Achilles?
4. When you perform the test on the other side, do you notice a difference between the two?

Results: Ankle mobility is a large factor in improper squat mechanics. It is helpful to know where you’re feeling the tightness. If you feel a deep stretch in the calf muscle, then foam rolling and calf stretches post workout are recommended. If your ankle feels stuck, then you will want to focus on banded distraction stretches and stretching your ankles like the movement above.

Now Keep It Up

Now that you have a better understanding of your mobility and flexibility in these key areas, it’s time to do something about it. Check back in a few weeks for an article with stretches for these major issues. In the mean time, stretch well, stretch often and with purpose.

How about some stability to go along with your mobility?

Build a Resilient Spine: Start Here

The post How to Assess Your Full-Body Flexibility appeared first on Breaking Muscle.

The suggested mobilization and stretching techniques below are broad and provide you with a few ideas on how to improve flexibility and mobility in these areas. As always, enter into each pose or mobility technique slowly. If you feel pain beyond that of a stretch, stop and move on to the next one. Spend 30 seconds to a minute in each position.

Internal/External Shoulder Rotation

The shoulder joint is complex in its design and extremely mobile in its movement execution. Functionally, this allows you to lift, push, pull, carry, swing, and press in many different directions. When one part of the joint is compromised through injury, strain, or general tightness, the degrees of those movements become reduced.

The ability of the shoulder to internally and externally rotate without pain or restriction determines our ability to execute movements and positions like snatches, front and back squats, and cleans. To improve your ability to achieve the correct positions for these exercises, try the following:

The Spear: As you pull the bottom of the PVC away from you, relax the shoulder being stretched.

Archer Arms: Start seated on your shins. Grab your right elbow with your left hand and draw your elbow as far behind the back of the head as possible. Keep your right elbow where it is as you extend your left arm out to the left. Turn your thumb down and begin to reach around your lower back and up towards your right fingers. If touching your right finger tips is not possible, reset and grab a strap or band and start the process over again, this time holding onto the strap with your right hand. This will give you something to grab onto once you reach your left arm around.

Spinal Rotation

The 26 vertebrae that make up the spine are separated into five sections: the cervical, thoracic, lumbar, sacrum, and coccyx. When we talk about spinal rotation, we are specifically referring to the thoracic area of spine as it is the most mobile. It allows for rotation, flexion, and extension of the trunk.

These two drills can help wake up your thoracic spine:

Cat/Cow: As you move through extension (Cow) and flexion (Cat) your goal is to create continuous movement between the two position. This is so we are improving body awareness and movement in the spine while we are warm up the lower and upper back.

• Cow: Start in a table top position with your hand under your shoulder and your knees under your hips. Drop your belly, arch your back and stick your tailbone up towards the ceiling.
• Cat: From Cow, press through your palms, round your upper back as you send your tailbone towards the backs of your knees. Drop your chin towards your chest.

Reclined Spinal Twist: Start on your back with your knee together and into your chest. With your arms out wide, and your knees still together, draw the knees over to the right and then to the left. Do this 20 times.

Hamstrings

The three muscles that make up the hamstrings connect the sitz bones to the backs of the knees. This group of muscles is critical for everyday activities such as walking and running. As they become tight due to inactivity, they can pull the pelvis down creating a posterior pelvic tilt, which leads to lower back pain and a compromised spinal position during barbell lifts.

These two techniques lengthen the hamstrings through dynamic movement pre-workout, (good morning) and static stretching post-workout (reclined hamstring stretch):

Good Morning: Place a PVC pipe on your back. Separate your feet about hips distance. With your toes forward and a soft bend at the knees, hinge forward at the hips as you keep your spine long and your chest up. Once you’ve lowered your chest enough to feel a stretch in the hamstrings, drive through your feet to stand. Do this 20 times.

Reclined Hamstring Stretch: Start on your back. Wrap a band or strap around the arch of your right foot and extend your leg. Keep your arms long and your shoulders relaxed. Drive your right heel up as you draw your shin towards your face.

Hip Flexors

The hip flexors contribute to spine stability and are the primary movers during hip flexion. This means every time we walk, bend to pick something up, or do an abdominal crunch we are contracting our hip flexors. When this group of muscles becomes tight, we lose range of motion, and we lose power. And when we lose power, we lose out on our innate capacity as humans to be fast and powerful.

These two movements will help open up your hip flexors, restoring a range of motion that will allow for full power generation:

Twisted Monkey: Start in a low lunge with your right foot forward. Walk the right foot to the right a couple of inches. Bring your hands inside of the front foot. Bend your back knee and grab your foot with your right. Use a strap around your left ankle if needed.

Banded Hip Flexor: Using a thick resistance band, wrap the band around a pole or something sturdy. Facing the pole, step your right leg into the band and wrap it around your right leg under your right butt cheek. Step the right leg back and left foot forward creating a high lunge position. Using the resistance against the band, bend and straighten the back leg slowly.

Ankles

The ankle joint is often overlooked, but is critical for functional fitness athletes and runners. For weightlifters, squatting to full depth is key to building strength, and ankles can be a limiting factor. Strong and mobile ankles provide the foundation for the rest of the body to move well. For runners, ankles are part of the foundation for every stride, and without a solid base you cannot be a forceful runner.

These two positions will help increase the available range of motion for your ankles:

Banded Ankle: Using a thick resistance band, wrap the band around a pole or something sturdy. The band should be slightly higher than your ankle. Face away from the pole and wrap the band around the top of the ankle. Step your foot forward to create resistance. Bend the knee as you drive your heel down.

Toe Stretch: From standing, with your feet together, drop your hips to your heels. Keep your toes tucked under and the knees together. Drop your knees down to the ground. Stack your shoulders over your heels.

Change Requires Patience

Changing your movement patterns takes patience and dedication. If you are diligent and unrelenting during the long process, the results will show. By adding 10-15 minutes of mobility and flexibility work both pre- and post-workout, you will significantly improve your range of motion.

Suffering from chronic pain? Time to find the cause and be rid of it for good:

Banish Pain Permanently: 3 Self-Assessment Tools

All photos courtesy Stephanie Ring.

The post 10 Drills to Improve Your Full-Body Flexibility appeared first on Breaking Muscle.

Why is stretching so difficult? It seems as though it should be easy and simple. Need to stretch your hamstrings. Okay, bring your feet together and try to touch your toes. Quads tight? Then from a standing position, grab the top of a foot with the same hand and draw your heel in. Like I said, seems easy right? Well, yes and no.

It’s easy because with a small amount of knowledge, you can do simple stretches for the main muscle groups. What makes stretching challenging is doing it right so that it is effective and useful for the sport or activity that you train for or participate in.

In later articles I will dive into how to stretch properly and assessing issues with mobility, range of motion, and overall recovery from training. Today, I’ll discuss the top five ways you are stretching incorrectly.

Are you doing everything you can to maximize your stretching efforts? [Photo courtesy of CrossFit Empirical]

Common Stretching Pitfalls

1. You stay in stretches for too long. You are not doing a disservice to your muscles by holding it for over two minutes. In the yin yoga practice, stretches are held for up to ten minutes or more. But for efficiency, recovery, and consistency, holding a stretch for one minute to ninety seconds is the most beneficial.
2. You don’t stay in stretches long enough. We are all guilty of it. We say we stretch but really, we tried to touch our toes for about ten seconds and called it a day. Just as stretching for too long is inefficient, so is stretching for a short period of time.
3. You warm up by doing static stretches. While the jury is still out on the scientific rationale of this, the fitness industry is realizing that dynamic stretches and movement prior to workouts optimizes performance, while static stretching post workout aids in recovery.
4. You stretch when your body is not warm. Warm muscles are looser and more pliable, so make sure to elevate your body temperature for at least five minutes before you stretch.
5. You stretch too far. This is how injuries occur. When you are cold and stretch too far too soon, or when you are really warm and continue to push farther in a stretch, you can easily pull or strain a muscle. Stretch only to the point to where you feel it, and not beyond your limit.

Effective Stretching for Performance

Stretching correctly is important to getting the most out of your recovery.

No longer can you stretch your quads and call it a day. To become a better athlete and improve movement, you have to understand that mobility, range of motion, and post-workout recovery are just as important as training itself.

Tight hips? Start here:

5 Stretches to Regain Hip Mobility and Flexibility

Coaches: Do you train kids?

A Primer on Stretching for Adolescent Athletes

The post 5 Common Stretching Pitfalls appeared first on Breaking Muscle.

As we age and sit for longer periods of time, muscle imbalances and tightness develop. These cause changes in our movement patterns, which can affect our performance. We can prevent these types of restrictions, but it takes time, energy, discipline, and an understanding of why the body moves the way it does.

Athletes at all levels benefit from revisiting fundamental movement patterns. [Photo courtesy of CrossFit Empirical]

Functional Range of Motion

Every joint in the body was designed with a purpose. Some joints allow for movement in all three planes of motion, like the shoulder joints, and others are set up for movement in only one, like the knee. There are joints like those that make up the spine, which are stacked in a way as to protect the spinal cord while allowing for some movement. The joints with the greatest range of motion are the shoulders and the hips. They also happen to be the areas of the body that contribute greatly to functional movement and the areas athletes struggle with the most.

How does all this translate to performance? If we aren’t able to get our arms fully overhead or squat in a way that doesn’t compromise back position, our power output, strength, and stability become compromised. This means missed lifts and greater risk of injury.

What can we do to prevent these limitations in range of motion? There are many ways to improve movement patterns but one of the simplest is to stretch. Stretching regularly creates freedom of movement in all planes of motion in the major joints of the body. Stretching post workout not only improves range of motion and prevents restrictions, but it also reduces the chance of injury, increases recovery time, and lowers overall back pain.

Assess Your Flexibility

When you start stretching more, you’ll most likely notice tightness in some key areas of the body responsible for functional movement – places like the ankles, hamstrings, hip flexors, lower back, and shoulders. While the following three movements will not provide a comprehensive test, you can use them to gauge the limitations in both your hips and shoulders. If you can’t follow all the cues, you’ve got some work to do.

Squat

1. Start with your feet shoulders distance apart with the toes pointing forward.
2. Keep your core tight and your heels down.
3. Sink your hips back and down as you squat. Fight to keep your chest up.
4. Press your knees out on the way up.

[Photo courtesy of Stephanie Ring]

Supine Overhead Extension

1. Lay on your back with your legs together and straight.
2. Pull your belly button down towards the ground and squeeze your butt.
3. Extend your arms overhead. Straighten your elbows and reach the backs of the palms down towards the ground.

[Photo courtesy of Stephanie Ring]

Overhead Squat

1. Start with your feet shoulders distance apart and your toes pointing out slightly.
2. Bring a PVC pipe or barbell to the hips and walk your hands out wide to find your grip width.
3. Bring the bar overhead. Try to spread the bar apart as you turn your elbows up towards the ceiling.
4. Keep the bar over the center of your feet as you squat down.

[Photo courtesy of Stephanie Ring]

Persistence Creates Change

The main problem when stretching is that it is difficult to know what to do and then to do it properly. And this is because we aren’t always taught how to stretch. But it is important and should be something you incorporate into every training day. Start today by improving your movement in these three fundamental positions.

Now that you’ve assessed your mobility, try these drills on for size:

3 Mobility Drills for Solid Overhead Lifts

Coaches: Help your athletes squat better:

The Lowest Man Wins: 7 Keys to Hip Power and Mobility

The post Master the Fundamentals: Functional Flexiblity appeared first on Breaking Muscle.

Many of us started yoga for reasons other than handstands. But as we progressed, handstands became something to work towards. As I’ve gotten stronger physically, the less scared I’ve become, which has made my handstands easier. Building the head-to-toe strength you need to support yourself while upside down is empowering. Your shoulders must be strong and stable enough to hold your body weight. Your core must be able to keep the spine straight and adjust for the small movements needed when finding balance.

The moment you find that sweet spot where balancing on your hands feels easy, is the moment you’ve found the space between strength and ease. Strength can be cultivated through training and practice. Ease is about letting go of the fear of being upside down.

We don’t spend a lot of time upside down, which is why it can be scary and intimidating when you start playing around with handstands. But being upside down is a great practice. It calms the nervous system, stimulates circulation throughout our body, and continues to make us stronger. It’s worth working towards.

Here are 5 points of performance to get into the handstand:

• Start in downward facing dog. Walk your feet forward and lift one leg into the air.
• Press your palms down and extend through your shoulders. Press away from the ground and lift up.
• Draw your belly in towards the spine. Bend the leg that is on the ground and keep the lifted leg straight. Then press your foot into the ground to help you lift your hips up into a handstand.
• Once you’re upside down, squeeze your legs and engage your glutes.
• Keep pressing through your palms and reaching your feet towards the ceiling.

Three Workouts to Build Better Balance

The following workouts provide a few different approaches to the handstand. Some use the wall, some don’t. Although the wall is a fantastic resource to help you understand the feeling of being fully inverted, it can become a crutch.

The best way to not use the wall is to not use the wall. If you’re scared of falling, learn how to bail out of the handstand and fall safely. Use the grass or a mattress, or go to a gymnastics class.

Here is how to incorporate handstands into your weekly yoga routine. You can do these workouts at home or before your practice.

Warm Up:

• 10 sun salutations
• 30 second plank
• 30 second forearm plank

Workout #1

Total time needed: About 50 minutes

5 rounds

• 5 donkey kicks
• 10 handstand shoulder touches (5 each side)
• 1 wall walk up
• 6 handstand switch kicks

then

• 3 mile run at 80%

Workout #2

Total time needed: About 10 minutes

• 10 handstand switch kicks
• 10 donkey kicks
• 10 handstand shoulder touches
• 10 donkey kicks
• 10 handstand shoulder touches
• 10 donkey kicks
• 10 handstand switch kicks

Workout #3

Total time needed: About 25 minutes

5 Rounds – 30 seconds on, 30 seconds off 

• V-ups
• Jumping lunge
• Mountain climber

3 Rounds – Rest 2 minutes between each round

• 30 second handstand hold at the wall
• 20 handstand switch kicks
• 2 wall walks
• 30 second handstand hold at the wall

More Ways to Make Your Yoga Strong:

• Strength Training for Yogis: Static Holds for Muscular Endurance
• Strength Training for Yogis: Push Ups for a Powerful Chaturanga
• Strength Training for Yogis: Dips for Upper Body Stability
• New on Breaking Muscle Today

Teaser photo courtesy of Shutterstock

The post Strength Training for Yogis: Handstands for Strength and Balance appeared first on Breaking Muscle.

We also train to create ease in our everyday life movements. A farmer’s carry is like carrying bags of groceries out to the car. The concept is exactly the same. Your new strength will make these tasks much easier.

When training the farmer’s carry, you will notice your grip strength is a limiting factor in how much weight you can carry. This is normal and something that will improve over time, especially if you train other movements, like kettlebell swings and pull ups.

Here are five points of performance for the farmer’s carry.

• Start with your feet hip-distance apart, like you would set up for a deadlift.
• Wrap your hand fully around the kettlebell or dumbbell, creating a cup with the palms.
• Stand the weight up. Keep your core engaged, chest up, back flat, and shoulders depressed down.
• As you begin to walk, keep the knees slightly bent and shuffle your feet, taking small steps.
• Put the weight down as carefully as you picked it up.

Three Functional Farmer’s Carry Workouts

How do we incorporate farmer’s carries into our weekly yoga routine? Below are three workouts to do at the gym. They require minimal equipment and 12-45 minutes of your time, depending on which one you choose.

Warm Up:

• 400 meter run
• 10 burpees
• 30 second handstand hold
• 10 burpees
• 400 meter run

Workout #1

Total time needed: about 45 minutes

• 5×50 meter farmer’s carry with heavy kettlebells
• The goal is to not drop the weight the whole set.

For time:

• 30-20-10 kettlebell swings
• 30-20-10 dumbbell push press
• 400-200-100 meter run

How To Do It:

Start with 30 kettlebell swings, then 30 dumbbell push press, then 400 meter run. From there, 20 kettlebells swings, 20 push press, etc.

Suggested Weights:

For both kettlebell swings and dumbbell push press, choose a weight that feels manageable. Suggested weights are 25lb kettlebells and 15lb dumbbells

Workout #2

Total time needed: about 30 minutes

• 100 meter weighted lunge walk step with dumbbells or kettlebells
• Every 10 steps do 10 push ups

5 rounds for time:

• 15 burpees
• 400 meter run

Workout #3

Total time needed: about 20 minutes

3 rounds for time:

• 25 ring row
• 200 meter farmer’s carry (keep the weight light)
• 50 squats

More Ways to Make Your Yoga Strong:

• Strength Training for Yogis: Lift From the Floor to Move Well
• Strength Training for Yogis: Push Ups for a Powerful Chaturanga
• Strength Training for Yogis: Pull Ups for Upper Body Athleticism
• New on Breaking Muscle Today

Teaser photo courtesy of CrossFit Impulse

The post Strength Training for Yogis: Farmer’s Carries for Functional Strength appeared first on Breaking Muscle.

5 Points of Powerful Jumping

In previous articles, I touched on ways to increase strength in your legs through squats and deadlifts. Jumping takes you to the next level. If you’re not used to jumping, it is good to start low and build up. If you’re not comfortable with jumping, box step ups are a great alternative. Just remember to alternate steps.

Box step-ups are a great starting progession towards box jumps.

When you approach something you want to jump onto, you already have some idea as to whether or not you can make the jump. But most of the time, you can jump higher than you might think. So don’t be afraid to bump up your jumping height as you progress.

Here are five points of performance for powerful jumping:

1. Start with your feet under your hips.
2. Swing your arms back, and as you jump, think about reaching your head to the ceiling.
3. Look at the object you’re jumping onto. As you jump, swing your arms to give you more lift.
4. Keep your chest tall as your draw your knees up.
5. Land in a slightly wider stance. Step or gently jump down.

Jump Rope: Double Unders

Throughout this series we have spent a little time working on our jump rope skills. Now it’s time to try double-unders. This means that the rope goes around twice for each jump. It is a skill you should practice regularly.

Here are five points of performance for consistent double-unders:

1. As you begin to jump rope, find a sustainable rhythm.
2. Keep your elbows in and or hands slightly forward.
3. Start jumping higher. When you’re ready, flicking from the wrist, try to whip the jump rope around twice for each jump.
4. Stay relaxed.
5. Don’t give up.

3 Workouts to Build Jumping Power

So how do we incorporate jumping into our weekly yoga routine? Below are three workouts that can be done at the gym. They require minimal equipment and only 15-45 minutes of your time, depending on which one you choose.

Box Jumps

Before you begin, here are a few considerations for the following three workouts:

• Box Jump Test: The workouts listed below call for a 24-inch box for men and 20-inch box for women. Before you start the workout, make sure the height of the box is appropriate. If you’re not 100 percent sure you can clear the box multiple times, start with a lower box.
• Box Jump Height: The height of the box can always be modified. Stack weight plates or find a shorter box if necessary.
• Box Step Ups: Use these as an alernative if required, to help progress you to box jumps.

Warm Up:

• 400 meter run
• 5 sun salutations
• 10 squats
• 10 jumping squats
• 200 single unders

Workout #1

5-7 minutes of double-under skill work

15 minute AMRAP (as many rounds as possible)

• 7 burpees
• 10 kettlebell deadlifts
• 14 box jumps- 24inch/20inch

Pick a weight for the deadlift that is challenging but that you can do all 10 reps unbroken

Workout #2

Broad jump skill work

• Use the technique from box jumps and apply it to this movement. Strive for length.

100 meter broad jump

• Every 6 jumps, do 10 squats

For time

• 400 meter run
• 50 burpee pull ups
• 400 meter run

Workout #3

10 minute EMOM (every minute on the minute)

• 7 jumping squats

10 minute AMRAP (as many rounds as possible)

• 8 box jumps
• 16 sit ups
• 8 burpees

More Like This:

• Strength Training for Yogis: How Squats Can Help Your Yoga
• Why Do Athletes Need Yoga?
• Yoga for Strength Athletes: Triangle and Side Angle Poses
• New on Breaking Muscle Today

Photo courtesy of Stephanie Ring

The post Strength Training for Yogis: Jump to Build Easy Power appeared first on Breaking Muscle.

Building Life Skills

Knowing how to safely pick something up off of the ground is an essential life skill you use every day. Understanding the proper way to bend and lift prevents injuries and increases overall strength. When you lift correctly, you build strength in the hamstrings, glutes, and lower back. But beyond that, these movements are functional, real life movements.

The most basic lift is a deadlift. We bend down with straight arms and pick an object up. Once we understand the concept of the deadlift, we can incorporate the clean, a more dynamic movement that move weight from the ground to the shoulders. These two movements allow us to pick up heavy objects and move them from point A to point B.

5 Points of a Solid Deadlift

Remember these five simple points of performance for a solid kettlebell deadlift: 

1. Start with feet shoulder distance apart. Line the kettlebell up directly between the feet with the handle running horizontal with the arches of the feet.
2. Draw the shoulders down and the shoulder blades together.
3. With a flat back, send your hips back, bend the knees, and grab a hold of the kettlebell.
4. Ground down through the heels and push up. Keep the chest lifted and keep the kettlebell in close to the body.
5. Extend the hips fully at the top. Be careful not to hyper-extend the back or knees. Stand up straight.

5 Points of a Perfect Power Clean

Here are five points of performance for a perfect dumbbell power clean:

1. Start with the dumbbells near the ankles. Set the feet hip-width apart, or even a bit wider. Send your hips back, then bend the knees with shoulders over the dumbbells. Keep the back flat.
2. Draw the dumbbells off the floor by driving down through the feet and extending fully through the hips and knees.
3. Pull the body under the dumbbells as you bend the elbows and catch the dumbbells on the shoulders.
4. Stand up after the catch.
5. Return the dumbbells to the mid-thigh position and lower them down to the original starting point.

From the Floor: 3 Strength Building Workouts

When choosing a kettlebell or dumbbell weight, your top priority is good form through all repetitions. Start with a lighter weight than you think you need. Work up to a heavier weight once you feel comfortable with the movement. The end goal is to choose weight that offers challenge but also allows you to do high-rep workouts.

Warm Up:

• Jump rope 2 minutes
• 5 sun salutations
• 30 second plank
• 30 second hang on the pull up bar
• 30 second plank
• 5 sun salutations
• Jump rope 2 minutes

Workout #1

8 minute EMOM:

• 8 dumbbell power cleans

3 rounds for time:

• 30 kettlebell deadlifts
• 15 pull up (jumping or banded)
• 20 goblet squats

Workout #2

• 5×10 kettlebell deadlifts

12 Min AMRAP:

• 10 dumbbell power cleans
• 12 box step up
• 10 dumbbell push press

Workout #3

10 rounds for time:

• 8 kettlebell deadlifts
• 5 burpees

More Ways to Make Your Yoga Strong

• Strength Training for Yogis: Pull Ups for Upper Body Athleticism
• Strength Training for Yogis: Push Ups for a Powerful Chaturanga
• Strength Training for Yogis: Presses for Upper Body Strength
• New on Breaking Muscle Today

Teaser photo courtesy of Shutterstock.

The post Strength Training for Yogis: Lift From the Floor to Move Well appeared first on Breaking Muscle.

Presses translate directly to strength and stability in the shoulder girdle and have huge carryover for the yoga poses we practice most often. The two pressing exercises I detail below – strict presses and push presses – form a foundation for more advanced movements like the push jerk and split jerk.

The strict press is a controlled movement that builds raw strength and stability in the shoulders. The push press uses leg power so you can move heavier weight. Add both exercises to your training to build strength and stability.

5 Steps to a Strong Strict Press

Remember these five performance points for strong strict presses:

1. Stand with the feet hip distance apart, with the weight in the center of each foot.
2. Bring the dumbbells slightly outside shoulders with a full grip. Elbows should be slightly forward.
3. Bring the front ribs down and lock in the core.
4. Press the dumbbells overhead.
5. Extend the elbows fully at the top.

5 Points of a Powerful Push Press

Here are five points of performance for a powerful push press:

1. Stand with the feet hip distance apart.
2. Bring the dumbbells slightly outside the shoulders. Elbows should be slightly forward.
3. Dip torso straight down.
4. Legs and hips extend fully, then press. Keep the heels down until you extend.
5. Keep the core strong while the dumbbells are overhead.

3 Press Building Workouts

When choosing a weight for your presses, start light. Mastering proper technique is crucial. Once you feel comfortable with the mechanics of pressing the weight overhead, give workout #1 a go. Start with a lighter weight and increase the weight with each set.

For workouts #2 and #3, pick a weight challenges you but also allows you to keep the performance points intact. You can use these three workouts to incorporate presses into your weekly routine.

Warm Up:

• 100 jumping jacks
• 5 sun salutations
• 5 push ups
• 2x 30-second plank or handstand hold
• 10 arm circles (each side, each way)
• 5 sun salutations
• 100 jumping jacks

Workout #1

• 5×10 dumbbell strict press (increase the weight with each set)

Workout #2

• 18 minute AMRAP (as many rounds as possible)
• 15 box step ups
• 12 burpees
• 9 dumbbell strict press

Workout #3

• 3 x max effort handstand hold
• 10 minute AMRAP
• 10 dumbbell push press
• 20 sit up
• 30 squats

You’ll also enjoy:

• Strength Training for Yogis: How Squats Can Help Your Yoga
• The Push Press: Peculiarities and Pitfalls
• Understanding the Shoulder and Bulletproofing It From Injury
• New on Breaking Muscle Today

The post Strength Training for Yogis: Presses for Upper Body Strength appeared first on Breaking Muscle.

When approaching a ring or bar dip, be mindful of positioning and set up. Dips are compound movements requiring strength not only to stabilize but also to move your entire bodyweight.

Position is Paramount

Setup for Ring Dip

Lower the rings so that the bottom portion of the ring is in line with the top of your hips. The width of the rings should be slightly wider than the shoulders.

Setup for Bar Dips

If it is not possible to raise or lower the bars, stand on a box so you can jump to a front support. The wider the bars are, the harder this will be. If possible, adjust the width of the bars to be slightly wider than the shoulders.

5 Points of Performance of Ring or Bar Dips:

1. Starting in a support, lock out your elbows and tighten your core.
2. Dip by leaning slightly forward, bending your elbows and lowering your body.
3. Lower down until your shoulders break parallel with your elbows. Keep pressure in the rings.
4. Rise up by keeping the rings in close and straightening the elbows.
5. Come back to the support position.

Left photo: correct eccentric technique; Right photo: correct bottom position.

Left photo: incorrect eccentric technique; Right photo: incorrect top position.

It is easy to strain or pull a muscle in the chest or lats when working this functional movement, but that doesn’t mean you shouldn’t incorporate dips into your training. You just have to be smart and mindful about how to scale. Using a resistance band is the easiest and most effective option.

Left photo: banded set up; Right photo: fully supportd top position.

Bands provide the assistance you need to perform a full ring dip, regardless of your current strength level. Choose a band that allows you to perform full movement but also challenges and builds strength in this position. Exactly which band you choose will depend of the volume of dips in the workout.

3 Workouts to Build Your Ring Dips

Warm Up:

• 100 jumping jacks
• 5 sun salutations
• 1 minute forearm plank hold
• 5 sun salutations
• 2x reverse plank

Workout #1

18 minute AMRAP (as many rounds as possible):

• 50 single jump rope, 20 squats, 5 push ups, 5 ring dips

Workout #2

3 RFT (rounds for time):

• 400 meter run
• 21 back stepping lunges
• 10 ring dips

Workout #3

• 5×5 ring dip (with band)

You’ll Also Enjoy:

• Strength Training for Yogis: Statis Holds for Muscular Endurance
• Strength Training for Yogis: Pull Ups for Upper Body Athleticism
• Strength Training for Yogis: Push Ups for a Powerful Chaturanga
• What’s New on Breaking Muscle Today

The post Strength Training for Yogis: Dips for Upper Body Stability appeared first on Breaking Muscle.

Simply put, the core consists of:

• The top most layer (6 pack)
• The weight belt that wraps around the torso
• The obliques
• The hip flexors

The core protects and stabilizes the spine so that we are able to transfer our weight from one extremity to another. We would like to think that having a perfect six-pack means we have a strong core, but that is not always the case. This is the reason you must think beyond simple crunches and do movements like static holds.

Training With Supports

Supports on rings or parallettes train the entire set of core muscles and recruit other major muscle groups to hold the static position. These types of isometric holds go beyond just building strength because they increase muscular endurance, which translates directly into your ability to hold arm balances and inversions. And incorporating these holds into your daily or weekly yoga routine is relatively simple because they are quick, effective, and easy to scale to your ability.

Points of Performance for Supports (Rings or Parallettes)

1. Press down on rings or parallettes.
2. Roll the shoulders slightly forward.
3. Keep the shoulders moving down and the core tight.
4. Squeeze the inner thighs together.
5. Keep the arms hugging in towards side of body.

3 Support and Hold Workouts

Below are three workouts to help you incorporate holds or variations of them into your weekly routine. They do require equipment, so plan accordingly.

Warm Up:

• 100 jumping jacks
• 5 sun salutations
• 100 jumping jacks
• 5 sun salutations

Superset: Alternate between movements until all rounds are complete.

Workout #1

Superset:

• 5×20 handstand shoulder touches (or hold) and 5x 20 sec L-sit (or tuck)

Handstand shoulder touch

Workout #2

Superset:

• 5×20 Second tuck-hang or knee hang and 5×20 second ring support (band)

Tuck-hang and ring support

Workout #3

Go through all 4 movements then start Round 2:

• 5 Rounds 30 Sec On 30 Sec Off – squats / ring plank / ring row / plank hold

Ring plank

Notes and Modifications for the Workouts

Shaking is perfectly normal. It is just your muscles working as hard as they possibly can.

Cramping, especially in the L-Sit position, is inevitable. Shake out your legs and try again.

You can use the following as modifications, or regressions, for these supports:

• Tuck Sit: Using the same points of performance above, bend your knees and pull them into your chest.
• Banded Ring Support: Use a resistance band that gives you enough support to hold the position and step your shins into the band as shown in the picture below.

Banded ring support

You’ll also enjoy:

• Increase Strength by Integrating Yoga: 10 Essential Postures for Strength Athletes
• Yoga Is For All Athletes: Start Your Yoga Practice Today
• Yoga and Weight Loss: Healing From the Inside Out
• New on Breaking Muscle Today

The post Strength Training for Yogis: Static Holds for Muscular Endurance appeared first on Breaking Muscle.

But like most forms of physical activity, yoga misses some basic functional movements we should be able to perform. Specifically, it misses the action of pulling.

You might wonder why this is important to yogis. If pulling isn’t part of the yoga practice, why do we need to discuss it? The answer is, creating a well-rounded physical practice, whether through yoga or any other type of movement, means varying the ways in which you move. Variety will have a greater impact on overall strength than repeating the same movements over and over again.

Pull Up Breakdown

Strict pull-ups and their variations give you more than just big biceps. They strengthen the key muscles of the upper body — namely, the shoulders, lats, and rhomboids. These are the muscles that contribute to the strength you need for backbends, arm balances, and better posture.

There are five basic points of performance for a strict pull up.

1. Start by gripping the bar, with your hands about shoulder width apart.
2. Starting from a hang (elbows straight), draw the shoulder blades down to pull the shoulders away from the ears.
3. Squeeze the legs together as you draw the belly button in.
4. As you start to pull down on the bar, focus on bringing the elbows towards the hips.
5. After you get your chin over the bar, descend slowly back to a straight hang.

Modifications: Jumping or Banded Pull Ups

Modifying the movement with jumping pull-ups or banded pull-ups is a great way to start working the motion of pulling, as well as building the strength you need to complete a strict pull-up.

Jumping Pull-Ups:

1. Set yourself up on plates or a box so that your wrists come 3-6 inches over the pull-up bar.
2. Use the strength of your legs to jump and then pull your chin over the bar. The points of performance stay the same here as for a strict pull-up. The only difference is you are now using the legs to assist you.

Banded Pull-Ups:

1. Wrap the band securely around the pull-up bar.
2. Step one foot into the band.
3. Hang on the bar and cross the ankles. From here, follow the points of performance above for strict pull-ups.

Workouts to Build Your Pull-Ups

Below are three workouts to help you incorporate pull-ups or variations of them into your weekly routine. They do require equipment, so plan accordingly.

Warm Up:

• Jump rope 2 minutes
• 5 sun salutations
• 30 second plank
• 30 second hang on the pull-up bar
• 30 second plank
• 5 sun salutations
• Jump rope 2 minutes

Workout #1

• 5 x 5 strict pull-up (with or without band)

Workout #2

For Time:

• 30-24-18-12-6 squat / 15-12-9-6-3 ring row / 15-12-9-6-3 sit up
• *Do 30 squats, then 15 ring rows, then 15 sit ups, on to 24 squat, etc.

Workout #3

For Time:

• 400 meter run / 30 Push Up/ 400 meter run/ 30 pull-up (strict, jumping or banded) /400 meter run/ 30 Push Up/ 400 meter run

More Like This:

• Yoga for Strength Athletes: Triangle and Side Angle Poses
• Strength Training for Yogis: How Squats Can Help Your Yoga
• Strength Training for Yogis: Push Ups for a Powerful Chaturanga
• New on Breaking Muscle Today

Photo 1 courtesy of Shutterstock.

Photos 2-4 courtesy of Stephanie Ring.

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