![]() ![]() Bottom line: all of us can stand to work a little bit more on our stability. ![]() Yet, even with all of this practice, most of us also grew up in a culture that distinctly values pure strength over stability. Any time you see dumbbells, unilateral (single side) elements, strict gymnastics, rings, banded exercises - these are all helping you build stability. So how do we work on stability? At EVF, we actually get quite a lot of stability work. Or maybe you picked a weight for your WOD you thought was moderate, but since you can’t keep the weight stable, you expended an unnecessary amount of energy on each rep and fatigued after the first round … FRUSTRATION! In the worst case scenario, you could get injured lifting a weight that your muscles can handle but the rest of your body cannot. You might have experienced this if you somehow completed a crazy lift, but it was sloppy and marginally embarrassing. Just because your muscles are capable of generating enough power to move a given amount of pounds, doesn’t mean your body understands how to keep that amount of weight still, or stable. You’re running into the concept of stability, which is related to but distinct from strength. What is happening in these cases? Do you always have an off day when it’s DBs instead of barbells? Will ring dips just forever evade you? You can rep out push presses at 95 pounds no problem, but try using 35-pound dumbbells, and what the ***?īar muscle ups? Yeah, okay. You squat 400 pounds, yet when you put 135 overhead, the bar wobbles uncontrollably. If you are interested in purchasing a system for yourself, check out their website for more details.You can do push-ups for days in a wod, but when you jump onto the rings, you crumble instantly. These drills are just give an introduction to the Crossover Symmetry System and are some of my favorites for a CrossFitter. Keep the shoulders pinned back and down then descend the arms back to the start position. Make sure to not shrug your traps and to keep your mid-line engaged (no over-extension in the ribcage). ![]() Without bending the elbows, pull your shoulder blades down and raise your arms to an overhead position. Face the Crossover Symmetry System, have a slight bend in your knees and hold the cords at eye level. ![]() Grab a lighter resistant band (purple or yellow), cross over the bands and walk back until you have tension on the band. Reverse the movement to go back to the start position. Set your shoulders back and down, pull the cords to your chest, then externally rotate the shoulders to finish with a “W” position. Hold this position for 1 second, then add an additional squeeze to pinch your shoulder blades together (avoid shrugging) and return the cords back to the start position. Face the Crossover Symmetry System, have a slight bend in your knees and push your hips back to drop your torso, set your shoulders back and down and pull the cords to your hips. Grap a higher resistant band (red), cross over the bands and walk back until you have tension on the band. Follow the instructions on the handy, dandy wall mount they give you and enter shoulder utopia! Here are a few of my favorite Crossover Symmetry drills however, if you have access to the system, don’t just limit yourself to these drills. That is a short amount of time to add to your training and you’ll see a huge improvement in your shoulder mobility, overhead strength and can even eliminate some nagging shoulder pain. The activation and iron scap series each take 3-5 minutes to complete. The Crossover Symmetry System helps eliminate and manage shoulder pain by strengthening the rotator cuff, helping the shoulder to move more efficiently and provide more stability in the shoulder girdle. Honestly, I think it is one of the best investments an athlete can make. It was one of the hottest new CrossFit toys of 2014 and it’s popularity is still growing. If you are a member of the CrossFit community, then I am sure you have heard about the Crossover Symmetry System. ![]()
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