To regress to weights3/23/2023 Failure to do so causes the elbow to hit the ground hard, and certainly nobody wants that!Īnother common movement constraint is the rack-pull or elevated deadlift. 1) It allows the athlete to work shoulder stabilization muscles and proprioception but keeps the athlete out of a potentially vulnerable position at the bottom of the lift, and 2) it forces the athlete to control the weights on the way down. In the video below, the floor achieves two main objectives. This is a regression for the bench press exercise however, the floor provides a physical constraint that keeps the athlete within our intended range of motion. The most common movement constraint we use is a barbell or dumbbell floor press. A physical movement constraint only lets the athlete work within a range of motion that we’re comfortable with. We’ll often start teaching a new exercise with a movement constraint, allowing us to focus on a particular portion of the movement or ensuring we like the movement before adding additional range of motion on either end. The cone falling off their back provides feedback that they didn’t resist the rotation. Placing a pylon on the lower back provides the athlete with a reference that let’s them know if they’re rotating at the hips. Telling the athlete ‘to lightly touch’ the box ensures athletes achieve the proper depth in a controlled manner.Īnd finally, a fifth example could be a plank with an anti-rotational focus. On a single leg romanian deadlift with press into wall, an athlete pushes their back leg into the wall ensuring that their is no external rotation in the hip as they reach down.Ī fourth example could be a box squat variation. Telling the athlete that they must ‘lightly tap the pad’ with their knee provides a reference that ensures adequate range of motion. If athletes round their back, they lose one of the reference points.Īnother reference could be a pad placed under the knee of a split squat. When athletes need help executing the movement pattern or exercise, you can add a reference, and once they display the movement correctly, you can progress the exercise by removing the reference.Īn example could be using a dowel to teach a hip hinge, telling the athlete that they need to maintain three points of contact: the head, upperback, and tailbone. Like a goalie’s goal-crease in hockey, a reference lets the athlete know where they’re positioned at a particular point in time. A reference connects the athlete’s body to the external environment, providing feedback or a ‘home base’ every-rep. This is arguably one of the most common type of progression/regression we use, especially when working with young athletes. This ensures that your workouts and programs are individualized, age appropriate, and based on what one can properly execute in the weight room. Although there were only ten categories of exercises, there are several ways to progress and regress exercises, giving you hundreds of exercises and modifications to choose from. In the previous post, Designing and Refining Exercise Programs, we discussed the ten main categories of exercises, and how to manipulate the volume, intensity, frequency, and rest to elicit muscular adaptations such as endurance, hypertrophy, strength, and power. By Neal Prokop, Sport Performance Specialist
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