On January 19, 2012, in Abdominal Training, Examination, General, by Craig Liebenson
Thanks to Chad Waterbury for filming & posting Videos of the assessment & training for the lateral stabilizers of the torso & pelvis. Here is an introduction to the function of the QL & lateral stabilizers.
I will be showing
Assessment
Side Plank Endurance (lateral chain)
Importance of Asymmetry
Basic Training
Side Plank
: Key Points – couple Lats w/ QL by packing shoulder down
Plank Roll
: Key Points – maintain core stability by rolling not twisting; pack shoulder down throughout
Side Bridge
: Key Points – pack shoulder down; use hip hinge pattern to achieve plank form knees to occiput
Functional Progressions
The Kettlebell Carry
- Suitcase
- Rack & Bottoms Up w/ elbow tucked in
Key Point – elbow tucks in to reactively facilitate core; Bottoms Up also facilitate core
- Waiter (overhead) Rack & Bottoms Up
Key Points – Use weight that allows for ideal gait pattern; observe for motor control errors such as pelvic or shoulder unleveling
Developmental Exercise
The Baby Get-Up
- Note: This is essentially the movement achieved by an ideal 7.5 month baby. It is “hard-wired”
- Goal: Achieve side plank on knee & feel lateral chain w/out feeling shoulder/neck region
- Key Point – Push off wall w/ balls of foot on bottom leg
Check out the Basic, Functional & Developmental Series of Training Exercises for the Lateral Stabilizers of the Trunk I would like to credit 2 great inspirations – Pr Stuart McGill & Dr Pavel Kolar PT
References:
Endurance times for low back stabilization exercises- clinical targets for testing and training from a normal database
Functional training with the kettlebell. J Bodywork Movement Ther. 2011 Oct;15(4):542-4.The Baby Get-Up J Bodywork Movement Therapy 2012 Jan; 16(1):124-6
Sources from "craigliebenson.com"
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