Stability Exercises For Strength And Power
Do These Stability Exercises to Increase Your Strength And Power.
Stability in both gym and field-based movements is an essential component as having full control over the muscles and how they move makes exercises or movements much more efficient. Muscles that perform movements should contract in a correct sequence and have the right stabilising muscles switched on to control the joint to allow the major muscles in that movement to produce force with minimum energy wastage. Take a bench press for example. The major muscles must contract in a specific sequence to perform an effective bench press. Moreover, the stabilising muscles must be switched on to keep the upper body in a good position to press the weight. This is the same for any movement you do be it in the gym or out performing in sport. In this article, we will talk about stability exercises for strength and power.
THE VIDEO: Do These Stability Exercises to Increase Your Strength And Power.
Stability in three areas of the body explained
The shoulder can perform various movements with extreme forces being translated through its joint such as a baseball pitch or javelin throw. The musculature around the shoulder is very important to keep the humerus pressed into the shoulder when performing movements. The exercises demonstrated in the video are designed to do just that. Activating muscles that control scapulae movement is essential for gym-based exercises such as overhead press and field based activities like a tennis serve. Having this control helps with reducing injury risk and allows you to better apply force through movements. The video demonstrates 3 exercises that can be performed to use that scapulae more effectively to help stabilise at the shoulder.
Core stability is one of the most important pieces in a jigsaw used in every movement or exercise. Imagine a golf swing. During a swing, there are large amounts of forces applied through the ground from the lower body. However, if the core was weak or unstable, not all that force would be translated through the club onto the ball. A strong core is required to help translate force onto any task we look to perform. In the video, we demonstrate a bird dog and suitcase carry. These are good initial exercises and tests to do which, assess core control in an extended position and then, anti-lateral flexion with the suitcase carry.
Hip, Knee, Ankle Stability
Hip, knee and ankle stability are often linked with each other as an issue in one part can have a knock-on effect across other joints. A big problem with this area is something known as knee valgus. This occurs when the knee points inwards towards the other foot. It is often seen during a squat or jumps. As a result, the foot begins to collapse and the hip internally rotates. When knee valgus occurs, it puts stress onto the ligaments on the inside of the knee and is an injury risk especially, during the unpredictable nature of competitive sport. Training stability and control around these 3 joints is important to be able to reduce injury risk and also, biomechanically, put your limbs in optimal positions to produce force to help translate to athletic movements.
Stability is essential to produce force. Getting the body in optimal positions with control can really benefit any athlete in a gym and field-based environment. Focus on these 3 areas of stability above performing the stability exercises in the video. Ensure you start on the slightly easier exercises first, honing the technique and limb control then, progressing to the more challenging exercises.