I find inspiration for many posts while looking at life happen in front if me. For this one, I saw my daughter perform weight shift lateral lunges and thought, Eureka! That's a post. Lol.
So, before I share a few exercises, taking your upper body motion out of lower body movements will cause you to recruit more control in your hips. If you control your hips, you control the movement better. So, at times it is good to perform exercises without excessive upper body movement. A big example, run with your arms stretched out and your hands clasped versus normal arm swing running.
Now, other no-hand lower body exercises:
1) Lateral Lunges. You will need good hip control. Typically with this exercise, your upper body is active as it counter balances. Take out the upper body portion by crossing your arms over your chest or by clasping your hands together as they rest on your stomach.
2) Single Leg Bridges. Crossing your arms over your chest or folding your your arms are best.
3) Sprints. As in the example above, hold your arms out or cross them over your chest. It will feel different.
4) Duck Walks. Either put your hands behind your head or cross your arms...over your chest.
Form is key in the execution of these exercises. With active upper body mechanics, you get balance assistance. Without the extra help, you don't receive balance assistance. So, change back-and-forth between non-hands and hands.
Bonus No-Hands: Single Leg Deadlifts with or without a weight vest.
Much success to you | Derek | @teemptraining | derekteempt@gmail.com
No comments:
Post a Comment