Tag: Muscle

Great CrossFit Injury Prevention and Performance Exercise

The workout movement CrossFit has exploded in recent years and with good reason…this program rocks at getting athletes into great shape. Unfortunately the intense workouts and complexity of some of the exercises performed may increase the risk of overuse injuries in CrossFit athletes. I was recently introduced to the Face Pull Y-Press, which I quickly fell in love with (click…

Muscle Activation Patterns During Sprinting

In order to best train to improve maximum sprinting, a good understanding of the requirements of the muscles involved in this motion must be understood.  The muscles must perform two tasks during sprinting: first, they must produce force to propel the body horizontals; second, they must produce a vertical force to counteract the pull of gravity.  These forces must be…

Preventing Shoulder Injuries With One Simple Exercise

The human shoulder is an amazing structure.  Baseball players can transfer forces allowing them to throw upwards of 90 mph, weight lifters can lift and support hundreds of pounds over their heads, and shot putters can toss a 16 lb. piece of metal over 70 feet.  Unfortunately, for any athlete performing overhead activities, the structure of this joint makes it…

Side Plank Hip Abduction for Glute Strength

The side plank hip abduction is a fantastic exercise for strengthening the glutes.  Boren et al. (2011) studied it along with several other glute exercises used in rehab and found that it was one of the best glute exercises.  Glute medius activation with 88%MVIC for the top leg and 103% for the bottom leg. Glute max activation was 72 and…

Great Rotator Cuff Strengthener

I learned of this exercise from Chris Melton over at therotator.com It is a combination of a face pull with an external rotation plus a y-press.  This combination is great for strengthening all the posterior shoulder/scapular muscles.