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Sandbag Cleans – Explosive Power for youth athletes

The sandbag clean is an accessible and effective alternative to our typically programmed barbell and kettlebell cleans and snatches.  Explosive hip extension is the cornerstone of the rugby tackle, football tackle, the vertical leap and in the force generator through the stance leg in kicking in sports such as soccer.

Emphasize two speeds in this movement:

First- “Lap” the sandbag by pulling it past the knees and into the hips.

Second- Propel the bag to the shoulders with an explosive extension of the hips through the bag.

You can go “touch and go” as demonstrated above, or drop from the top.

The Three Stretches You Should Avoid After a Car Accident

After a car accident muscles progressively shorten and tighten in the days that follow.  It is a protection mechanism that the body uses to guard against the next possible unexpected impact.  Most patients mistakenly take that sensation of “tightness” as sign that prolonged stretching is needed.  In reality, those tissues were likely injured by excessive stretching and the last thing that will help them is more stretching.  What is needed is a medical examination, a diagnosis and a comprehensive treatment plan including massage and progressive active range of motion and exercise.

If you google searched “neck stretches” the following three stretches were in the top post listed:

img_20160930_140730389 img_20160930_140621907img_20160930_140853536

These 3 stretches would aggravate the typical auto accident whiplash by compressing the spine and pulling injured tissues that are trying to heal.

 

To initiate self-care, instead of stretching, mobilize.   Work your spine through the range of full, pain-free active range of motion.  Also, begin to reintegrate spinal stabilizing musculature.  Begin with Cat-Camel, Quadruped and Dead bug.

 

Even what appears to be a minor injury from a car accident can result in permanent changes to the spine so be sure to have an experienced staff perform a full medical exam as one of your first steps of action following a car crash.

 

Assault – Studies show that it won’t help you 1RM but it could help you PR your Fran.

assault

Many CrossFit types dabble in pre-workout to get mentally (or physically?) prepped for heavy 1RM lifts.  The attached studies surprisingly demonstrate that the caffeine laden supplement has no impact on 1RM bench press, leg press, vertical jump or medicine ball put (MBP).  These are all measures of 1RM power output.

 

The supplement did however, measurably improve Anearobic capacity and delayed muscle fatigue in submaximal bench press, leg press, and in the Wingate Anaerobic Power Test, and intermittent anaerobic running capacity.  Check the linked studies.  While they lack a large sample size, 13 is considered to be large enough to yield reliable information and they have the proper controls in place.

Study Link #1– assault-improves-muscular-endurance

Study Link #2– assault-study

New Study Shows Peak Muscle Activation at 90 Degree Squat

The elephant in the room is that this study was performed using isometric maximal effort squats rather than a dynamic range of motion.  If these findings are only relevant in static positions, the concepts could be useful in the post-surgical setting.

If what is true for these isometric findings holds true for dynamic motion, it would direct box height selection in Box Squats as well as point out the need for some athletes to cultivate additional recruitment at end range.  Perhaps the use of Pause Squats or 1 and 1/4 squats at full depth for athletes (olympic lifters) who find themselves at angles approaching 140 degrees flexion.

Also, this could validate the use of partial depth squats and walkouts at above 1RM weight. . . interesting. . .

Here’s the link to the full text article-

Standing Clam Shell for Knee Sweep in the Squat

Standing Clam Shell for Knee Sweep in the Squat

The side lying clam shell is a basic and sometimes necessary step in the hip rehab process. Do not stop there though. Progressive resistance and squat stance positioning keep this activation drill relevant as access to glute medius and minimus improves.