Can anyone spot the errors in these rugby players single leg squats?
Since the start of 2016 I have been helping the Devon Ladies Cricket team prepare for their upcoming tour of South Africa by advising on their strength and conditioning sessions at Exeter University’s High Performance centre. It’s been great to be part of such a hard working group of athletes focussed on improving and being the best that they can be. The team at Exeter Uni has devised a great strength and conditioning program for the girls and despite being pushed hard they don’t complain, instead they grit their teeth and find even greater levels of performance.
However the one area where Chiropractic rehab has been particularly helpful is core stability training including glute muscle strengthening. The girls biggest deficits on assessment were rotational instability of their trunk and glute/hip control of squat/lunge patterns. Despite their high levels of fitness and sport specific skill they are still in need of plenty of supervised “core” work to take their fitness to the next level.
The picture above represents one (limited ankle mobility) of many mistakes I see on a day to day basis in gyms from people of all levels of fitness. Subtle corrections in technique can make all the difference in an exercise being great for you instead of causing a repetitive strain injury. The Ladies cricket team and several of the other sports teams training at the uni are no different to the general public in the technique mistakes they commonly make.
This is why the best personal trainers and strength coaches are worth their weight in gold. They don’t just throw a program at you with loads of squats, deadlifts etc and motivate you to lift more, run faster etc. Instead they start with an assessment of your capabilities, identifying your strengths and weaknesses and then creating a routine that works on improving your weaknesses not just enhancing your strengths. They are always on your case about technique because they know that good technique = fewer injuries and fewer injuries = more consistent training, this then leads to better results as you can string together more uninterrupted blocks of good quality training and competing.
Lots of people seem to be aware of the need for more core stability these days and stronger glutes. Yet these are the very exercises that I see most often performed incorrectly in many cases resulting in little to no glute or core activation even though technically the individual is doing a “core” or “glute” exercise. Remember just because the little picture on the machine says its for your glutes it doesn’t mean any which way you do the exercise your glutes will get stronger.
Unfortunately so few instructors in gyms are sufficiently trained on exercise technique to help you out in this regard. My Chiropractic clinic is based at the Westbank Healthy Living centre in Exminster, mainly because it’s one of the few gyms around that has properly trained staff who I can trust to refer my patients to for rehab and personal training. After Easter we are putting together an exciting new fitness class for adults of any age and fitness level.
The classes will be in 6 week blocks for up to 8 people per class. Week 1 will consist of assessment and basic home exercise plans will be created for each individual based on their identified needs. The subsequent 5 weeks of classes will be supervised rehabilitation training sessions focussed on improving whatever mobility, stability and motor control issues that were identified in the assessment. The total cost for this 6 week exercise course with personalised program is just £60. To book your place or enquire for more details email Paul Hindle: firstname.lastname@example.org