Side Lying Clams - these are just "activation", no need to add resistance. What's key is keeping the sides/obliques pointing directly upwards towards the ceiling and not allowing your torso to rotate at all - be very strict with this. I get people to put their hand on the side of their hip/glutes to feel the muscles fire up.
Proper Knob wrote:
It could be that your moving from your lower back and not just from your hip. Your torso should not move at all, it should just be your leg that moves. It might be worth trying to line up against a wall and trying them, that way your torso can't move. I used to think they were a doddle until my girlfriend made me do them with her physically stopping my torso from moving, the exercise changes dramatically.
Noted. Must be good advice, both singing from the same song sheet here. I think i'll join in too
Proper Knob wrote:
I always liked either reverse DB lunges or Bulgarian split squats, but try them holding a DB goblet style.
I like reverse lunges too, not done them for ages though. Never tried goblet style, sounds good to me.
Foam Rolling and stretching - Roll first, then stretch, you'll get much more out of the stretch this way (you'll also get much more out of the foam rolling). A simple of way of thinking about it is, take the knot out the band, then stretch the band. Then you "wake up" the muscle that caused the band to knot up in the first place (clams). General rule of thumb - Roll, Stretch, Move. I'll always foam roll, stretch, then do a dynamic warm up. In this specific case, you would roll, stretch, then side lying clams.
Also, clams allow "pushing the knees out" during a squat to make more sense. So, make sure you are doing this, too. This is where you take what you do on the floor to what you're doing on your feet.
Foam, Stretch, Activate. FSA...thats going to be my new mantra.
Interesting comment with the clams to squat technique. I like that, it's giving me a light bulb moment, I think you've found a cue that I can really get my head around. The next workouts going to be a new learning curve (again!)...it's all good!
How did the reverse lunge go? I have a progression single leg stuff. Basically, I want people to master the basic split squat/static lunge first. If they can't do this straight away, then we learn it in the warm up, and step ups are what we use in the actual training session until the split squat is mastered. BTW Step ups don't really progress to good lunging ability, but they are useful for a training effect and getting confident on one leg. I'm sure the concentric strength you get from them helps too but, the biggest challenge with most people and lunging is actually the eccentric.
Cues for the split squat - weight on heel, knee in front of hip, upright torso, squeeze glutes esp the glute of the rear leg. Pretend there's a door right in front of your face and if you lean forward you'll get a sore nose. If this is awkward and uncomfortable, I would prioritise mastering this with body weight first before moving onto more dynamic lunge variations.
I like to use this in the warm up to master before we do any single leg DL variations - http://www.youtube.com/watch?v=Pa2FhCjUhkI
Well, I didn't do many as it was time to wrap up my workout and the noise from my right knee was putting me off. I can do them, of course I was wobbly because of the length of time its been since I did them last. I've never tried a split squat though, I'll give them a go tomorrow.
By the way, do you think I should ignore the noise from my knee? My gut feeling is yes, try it and see.
Thanks for the link, I'll also try these.
I'll report back soon