Wednesday, Feb 28, 2024

6 Steps to Correct Muscular Irregularities


6 Moves to Fix Muscular Imbalances

An accessory movement is a lift that targets muscles to provide support during larger lifts. It can get you the best bang for your buck. The traps can help the lats move in a chin up, but they are not the primary movers. To improve the performance of your lats, add a kettlebell angled pressing to your workout. This will allow you to perform more chin-ups and have better form over the long-term. When properly programmed, accessory moves can help to correct muscular imbalances and increase strength.

These muscular imbalance moves can be added to your workouts. Schedule them after your major movement patterns. This will help you seal any weak links in your movement chain.

Photo credit to Cory Sorensen

Cossack Squat

  • Additional muscles: Adductors and obliques.
  • Muscles assisted: Quads, glutes
  • Exercises enhanced: Squat, deadlift

How-To:

Standing with your feet shoulder width apart, your toes slightly inward, place your hands on your stomach. Move your weight to your right by bending your right knee. Keep your left leg straight, your foot on the ground, your chest raised, and your heel on the ground. You can pause, then go back to the beginning and continue on alternate sides.

Note: You can either touch your fingertips lightly to the ground for balance -- make sure your chest is lifted -- or, if balance is good, place your hands on your chest.

Body Saw

  • Additional muscles: Core (rectus abdominalis, erector Spinae, transverse Abdominis and intercostals).
  • Muscles assisted: Total body
  • Exercises enhanced: Overhead press, squat, deadlift, bent-over row

How-To:

The suspension system or TRX straps should be adjusted to the mid-shine level. With your elbows under your shoulders, get into a forearm plank. To prevent your lower back from sagging, engage your glutes. Use your forearms to leverage your body. Straighten your arms so that your ears are above your elbows. Then, pause and slowly return to the beginning.

Note: This move should be controlled; you shouldn't swing back and forth like in a playground.

Kettlebell Angled Press

  • Additional muscles used: Lower, middle and upper trapezius
  • Muscles assisted: Deltoids, rhomboids, lats
  • Exercises Enhanced: Pulldown, Chin, Bench Press

How-To:

With your hands out in front, hold the kettlebell handle with both hands. Keep your elbows bent at 90 degrees. Your torso should be at a 45-degree angle to ground. Bend forward from your hips. Keep your torso straight and slide the kettlebell along the same plane as you torso. Continue this until your arms extend in line with your ears. For a second, hold the kettlebell in your hand and slowly return to the beginning.

Use a light kettlebell to ensure the right pressing angle.

Peterson steps up

  • Accessory muscle worked: Vastus Medialis Oblique ("teardrop") quadriceps muscles
  • Supported by The remaining three quadriceps muscles
  • Exercises Enhanced: Deadlift, plyometric jump and squat

How-To:

Standing on the edge of a small box, one foot from the edge, with your foot bent, keep your leg straight. Slowly bend your knee and lower your flexed foot toward the ground. Then pause and push your standing foot back towards the beginning. Perform all reps on the same side before switching sides.

It's okay if your heel comes off the box.

Face Pull

  • Additional muscles: Middle traps, rhomboids, rear deltoids
  • Muscles assisted: Medial deltoids, lats
  • Exercises Enhanced: One arm row, pulldown and overhead press

How-To:

Attach a resistance band of light to moderate weight around a stable object, such as a squat-rack. Standing a few feet from the machine's base, hold the band at shoulder level, with your arms straight. Then, pack your shoulders. Pull the band towards your forehead with your elbows. Slowly return back to the beginning.

Note:Open your arms while pulling to engage proper muscular imbalances.

Pull-Through

  • Additional muscles: Glutes and Hamstrings
  • Muscles assist: Lower back and abdominals
  • Exercises enhanced: Romanian deadlift, squat, good morning

How-To:

Place a resistance band on a sturdy object. Stand with your feet shoulder-width apart and the band between you feet. Keep your back flat and hinge at your hips. Grab the resistance band with both your hands and let the band pull your hands towards the anchor. Keep your back flat and pull the band upwards through your legs, keeping your hips and glutes straight. Slowly return back to the beginning and continue right away.

Note: Your arms are not an anchor for your band, as your hips and glutes work together, much like a kettlebell swing. So, don't pull with them while performing this exercise.

The post 6 Steps to Fix Muscular Imbalances appeared originally on Oxygen Magazine.