Glute dominant patterns
Used in the Breaststroke Kick and the dive start initiation. Similarity you ask? :
Displacing the body into a horizontal orientation
Embedded Files
LVL 1: Chair hinge
LVL 1: Chair hinge
Learn the Hip Hinge, this is how you get into a horizontal position parallel to the water
Extend: Screw clockwise= external rotation
Hinge: Screw counterclockwise= internal rotation
Extend: Screw clockwise= external rotation
LVL 2: Cross band deadlift
LVL 2: Cross band deadlift
Learn how to "screw the feet". This is how you control the stretch and contraction.
Hinge: Screw counterclockwise= internal rotation
Extend: Screw clockwise= external rotation
LVL 3: romanian deadlift
LVL 3: romanian deadlift
Understanding how weight falls horizontally
Extend: Screw clockwise= external rotation
Hinge: Screw counterclockwise= internal rotation
Extend: Screw clockwise= external rotation
LVL 4: Glute Twist lUnge
LVL 4: Glute Twist lUnge
The glute max is also an external rotator, the movement responsible for breaststroke kicks (hint: look at the toe position). Observe the placement of the band.
Extend: Screw clockwise= external rotation
Hinge: Screw counterclockwise= internal rotation
Extend: Screw clockwise= external rotation
LVL 5: Skater step up
LVL 5: Skater step up
Stabilizers can make or break a strong contraction from the glutes. This is the ultimate test for the stabilizers:
Hinge: Screw counterclockwise= internal rotation
Extend: Screw clockwise= external rotation
Your proficiency in this exercise will dictate your readiness for strength/power training protocols.
Contrast Training
Contrast Training
Heavy exercise immediately followed with a light but fast moving exercise.
Skater step up
Skater step up
Perform 3 good deep reps
Glute Twist
Glute Twist
Perform 5 quick twists
Things to notice
Things to notice
Aside from strength/power, leg exercises teach proprioception. Proprioception or body awareness has important carry over for breaststroke undulation and body position.
For hinge type, glute focused movements, the body balances from a vertical position to a leaned-forward horizontal position.
Rule of thumb:
screw feet inward to lower into the stretch phase
screw feet outward to pull into the contraction phase
Page updated
Google Sites
Report abuse