Active mobilization of the thoracic spine in a split stance.

Use a blackroll to retain the contra-lateral hip in a neutral position.

Lack of t-spine mobility is often compensated by acessory movements of the hip, pelvis and/or posterior shoulder muscles.

In case the rotatory element is still hard to perform, remain moving through the “opening - closing” motion.

Preparatory motion to move the hip through the sagittal and transverse plane while maintaining a neutral spine.

Assume a midstance position, put a small weight underneath your big toe joint. This puts further emphasis on the pronation of your foot, which is an integral part of force transmission through your foot in dorsiflexion.

Glut max activity should be the prime driver of hip extension, not the muscles of the trunk.

As bipedal creatures the glut max in humans developed to stabilize the torso on the stance leg. This is crucial for pelvic and spinal stability, especially in running.

During triple extension stance leg gluteus maximus and psoas muscle must work in a synergistic fashion to ensure pelvic and axial stability in hip extension.

This allows for a better force transmission at toe-off, a powerful flexion of the swing leg hip and less compensatory movement of trunk and hip muscles.

This pattern is reflex-driven, therefor it should be executed with max intend. Try to keep a neutral spine, maintain a peripheral gaze, don’t lean back into your lumbar spine cheating your body into a hip extension, keep conscious contact with the ground, especially with your front foot and hallux area. Glut max and psoas activity should be felt before continuing with the next repetition.

Strong glut max and psoas capacity are prerequisites to any other biomechanically coherent movement of the human gait.

Continuation of the triple extension pattern under more strenuous conditions.

By using the elastic band an additional emphasis is put on the hip flexion capacity of the swing leg, psoas muscle in particular (therefor flexion should occur to plus 90°).

The additional strain fosters strength in the reflex-based co-activity of glut max and psoas during the stance phase.

Follow-up exercise to further practice the triple extension pattern under more strenuous conditions.

The elastic band puts further emphasis on the hip flexion capacity of psoas muscle (therefor flexion should go above 90°).

By changing the stance leg, an additional perturbatory element is generated, the need to create a sufficient force fast in order to stabilize the body in verticality is asked for. Multiple types of sensorimotor input have to be coordinated and integrated to ensure movement execution.

Re-assess integrity of the goal-posture after each rep. Movement execution should be as fast as possible.

Continuation of the triple extension pattern using a kettlebell overhead-press to create yet another means of perturbation.

Goal is further substantiating single leg stability in hip extension. The weight is pressed overhead synchronous with swing leg flexion, therefor enhancing the need to stabilize vertical orientation even more.

The movement should be executed with max intend and re-assessed after each rep. Ideally a vector from the overhead weight into the stance leg foot is felt.

Variation of the triple extension pattern under more strenuous conditions.

The kettlebell weight should be kept rather firmly at the shoulder, the resulting deviated weight distribution should be compensated for by an upward oriented spine and sufficient co-activity of glut max and psoas muscle.

Switching the stance leg adds another perturbatory element to the sequence.

Re-assess your posture after each step, feel how switching of the stance leg plus the uni-lateral kettlebell weight require your body to use different ways of stabilizing the pattern.

Follow-up exercise to further establish robustness of movement of the triple extension pattern.

The kettlebell clean and the forward leaning starting-position both constitute further perturbatory elements to be coped with. Since our environment in the primal sense was less likely to be predictable our nervous system shows great sensorimotor adaptability - the capacity to absorb, process and integrate external and internal information fast.

End-position after each rep should be re-assessed consciously. Integrity of spinal and pelvic organization should be maintained.

Continuation of the triple extension pattern with greater focus on plantar-flexion and the subsequent force trajectory up behind the sternum.

Each step must be taken with max intend and as quick as possible. Ankle-stiffness, which depends greatly on max isometric strength of the calve-muscles, is crucial for movement execution. Also, hip extension must be achieved by sufficient glut max engagement.

The idea is to try to “push” the wall away.

Maintain spinal integrity throughout the sequence, try to keep the torque as minimal as possible.

After each rep re-assess and actively feel the aspired force vector.

Variant of the triple extension pattern using an elastic band to add a further challenge to the hip flexors of the swing leg.

Each step should be taken with max intend, the force trajectory travels from the plantar-flexed foot into the wall. The idea is to try to “push” the wall away.

Maintain spinal integrity throughout the sequence, try to keep the torque as minimal as possible.

After each rep re-assess and actively feel the aspired force vector.

Exercise to train further robustness of the triple extension pattern under more taxing conditions.

By taking three consecutive steps before stabilizing the triple extension pattern against the wall, a greater torque has to be compensated for by the muscles of the spine and pelvis.

Furthermore, taking multiple steps also tasks your cardiorespiratory capacity more, creating yet another stressor to be coped with in order to keep up the pattern.

Different stressors (e.g. weight, unstable platforms, cardiorespiratory taxation) will effect economy of movement somehow.

By voluntarily exposing yourself to various forms of stress your desired movement will become more robust over time. This happens by ways of our nervous system eliminating superfluous movement alternatives until the most reliable sensorimotor combination is established.

Continuation of the triple extension pattern with an enhanced focus on lateral trunk stability and quickness in change of direction.

Assume the triple extension stance. The pull from elastic band puts an additional strain on the glut max and trunk muscles of the stance leg.

As you follow the pull from the elastic band make sure to keep ground-contact-time as short as possible and come back into the starting position.

Exercise to establish further robustness of the triple extension pattern under the influence of various perturbatory forces.

Orient to assume the end-position (i.e. triple extension) as fast as possible.

The pressing motion and lateral step add two distinct perturbations which have to be answered sufficiently first. Yet, maintain orientation towards triple extension.

Once you’ve landed in triple extension hold the posture, retroactively feel the line of force and subsequent tension in this position.

Variant of the kettlebell swing to exercise the capacity of continuous single leg power output.

Swing the weight together with swing leg movement. Stance leg hip extensors perform a constant de- & acceleration, thus moving the trunk. The arm holding the kettlebell should only stabilize the weight on the torso, not actively participating in arm flexion.

A neutral spinal orientation should be maintained.

Each rep should be executed with max intend. The exercise is finished once you feel like slowing down.

Continuation of the single leg barbell clean.

By snatching the weight, thrusting the barbell overhead, the perturbatory element is intensified thus requiring further control of the subsequent sensorimotor “chaos”.

Movement execution should be oriented towards the triple extension pattern, the trajectory of the force vector in the end-position orients from the big toe, through the extended hip, the sternum and into the weight overhead.

Try to maintain a neutral, upward-oriented spine and an open shoulder joint.

The movement should be executed with max intend, re-assess posture after each rep.

Since this movement shows a high degree of specificity start with smaller weights.

Specific power development within the transition from swing to stance phase of the human gait cycle.

This exercise requires a high degree of coordination between the upper and lower body and should be executed with max intend. Especially the power capacities of the posterior myofascial chain are adressed.

As with all context-related power movements try to orient your execution towards the desired end-position.

Since this movement shows a high degree of specificity start with smaller weights.

T-spine and shoulder mobility could be assessed in case of insufficient end-position stabilization of the weight.

Context-related variant of a single leg step up.

The goal is to land in the triple extension position as fast as possible, i.e. end-position-stabilization. A plate is swung overhead hence creating a perturbatory momentum the muscles of the trunk and spine have to control for.

In order to explosively step up from the unstable BOSU-ball ankle-stiffness is crucial. Sufficient stiffness in plantar-flexion enables the surrounding fascial structures to store and release elastic energy fast.

Re-assess your posture after each rep, try to follow the trajectory from the plantar-flexed foot upward behind your sternum.

Context-related continuation of the triple extension pattern.

This exercise aims at increasing the capacity to engage in powerful changes of direction and the subsequent stabilization of the triple extension pattern.

The first phase consists of a deceleration effort. Drop from an elevated place and touch the ground with the contra-lateral knee behind the stance leg.

Immediately after, an explosive acceleration onto a box must follow. The outer leg absorbing and releasing the impact of the drop, the inner leg creating a momentum via hip flexion.

As you ascend, the swing leg hits the box. In the moment of contact assume the triple extension pattern as fast as possible and try to maintain the posture.

The coordinative challenges of this movement sequence could all be regarded as means of inner & outer perturbation which have to be answered according to the goal of assuming triple extension. Thus the triple extension pattern becomes more robust and durable, also under more strenuous conditions.

Context-related sequence to foster rate of force development of the triple extension pattern.

Come out of the forward-leaning position via explosive hip flexion & extension. As you gain an upward momentum your swing leg will come back down onto the box eventually.

Keep ground-contact-time on the box as short as possible and press further up. While in air, assume the triple extension posture and try to stabilize it.

Supine alternative to further establish robustness of the triple extension pattern, with focus on hamstring strength.

Start with your shoulders laying on a bench, a medball in line with your sternum, one leg in extension over a box and the other leg flat on the ground.

As the medball drops to your chest the foot on the ground engages in an explosive hip flexion. Press the ball back up.

Your extended leg will hit the box with its heel. As the pressing motion and hip flexion occur, the hamstrings of the extended leg have to generate an appropriate force to withstand the impact plus the perturbations created by the other extremities.

Maintain posture for a second to feel into the end-position.

Creating felt awareness for hamstring activity in a position of length.

Since the hamstrings are a group of bi-articular muscles, biomechanically speaking they like to work at a particular length. This is apparent when analyzing joint position of hip and knee during the gait cycle. Furthermore, this muscle group shows a relatively high content of connective tissue.

These particularities account for the hamstrings to preferably work in an isometric fashion, especially in running. Max isometric strength then enables the surrounding fascia to better absorb, transmit and release kinetic energy.

To ensure proper execution of this exercise try to maintain a neutral spine. The lumbar portion in particular must not be overstrained into hyperextension. Trunk erection happens mainly due to lower limb activity and not via erector spinae contraction.

Hamstring activity could be triggered by gently pulling the towards the butt.

Continuation of the single leg hamstring hold to exercise for max isometric hamstring strength.

Once proper form is established, hold the plate close to your chest. The weight is then dropped and caught immediately. This adds yet another means of perturbation. The subsequent impact should be absorbed by adequate hamstring engagement.

The exercise is completed once your upper body starts falling forward too much.

Re-assess posture after each rep to ensure proper form.

Exercise to create a felt awareness for hamstring activity during the eccentric portion of knee extension.

The structural make-up of the hamstring group enable them to generate peak isometric forces. This is especially apparent during high intensity sprinting. During the different phases of the gait cycle the hamstrings rarely change their absolute length.

Since many people are short at the distal portion of their hamstrings (i.e. at the knees) this exercise will bring back competency to generate an appropriate force while becoming longer at this site.

Hamstring group must then be trained in a more contextual manner.

Resistance exercise for max vertical power out and enhanced elasticity & stiffness.

The exercise must be performed with max intend and at minimum range of motion.

Ground-contact-time must be minimal. As you hit the ground your impulse should be jumping back up immediately.

This will result in better use of the elastic properties of the myo-fascial structures involved.

Max isometric strength and reactivity are crucial.

Anti-rotation exercise to strengthen the muscles of the trunk in control of movement while transferring a rotational force.

The muscles of the trunk (or the so-called “core”) work less as active “movers”, but more like active stabilizers of movement. As an external force meets our body and/or as we generate an internal force response the translation of force has to be managed a meaningful way.

Switching steps while moving the bar creates an external momentum which the muscles of our trunk have to answer with a force of equal magnitude.

Maintain a felt length in the spine while actively resisting the momentum of the bar.

Moving the bar contra-lateral to your front foot further cultivates the biomechanical and neuromuscular preconditions of our self (i.e. contra-laterality of gait and stumble-reflex).

Landmine grip variation to strengthen the anti-rotation capacity of the muscles of the trunk.

Start and finish in a double-leg stance with the weight in front of you.

The weight is dropped laterally to one side. Follow the trajectory until you’re at knee height.

Catch the momentum of the weight and accelerate it back up. Focus mainly on your hip and oblique trunk muscles.

Integrative exercise for trunk-adductor-coordination.

Triple extension position is assumed laying on the side. The extended leg is up, taking the majority of the weight while the contra-lateral muscles of the trunk stabilize the lumbar spine.

Adductor strength in axial stabilization of the leg is crucial, especially during the stance face. They inhibit excessive medial translocation of the knee while ensure horizontal pelvic stability.

At the same time the muscles of the trunk on the swing leg side must also actively engage in pelvic stabilization.

This exercise mimics adductor & trunk co-activity in the stance and later triple extension phase.

More taxing variant of the basic copenhagen plank pattern.

Both legs are flexed 90° at the hip and knee. Again, the upper leg carries the weight.

The 90° position of the leg posts a slightly more disadvantageous footing. The interrupted force lever through the upper leg is harder to be compensated for by spinal erectors or the quads.

Exercise to strengthen axial stability of the spine.

Assume an athletic stance with your knees slightly bend. The elastic band should be held in line with your sternum during the whole sequence.

Traction of the elastic band will result in a lateral translation which has to be met and answered by means of trunk control.

As you step to the side traction of the band increases, hence increasing the lateral perturbatory force. Maintain spinal length and upward orientation.

Essential movement pattern of our biomechanical make-up. The primary lower extremity muscle groups as well as the muscles stabilizing the torso must work synergistically to ensure a safe and economic motion.

As you prepare, make a firm and conscious contact with the ground. You should feel the weight of the bar traveling into the center of your sole. Again, I recommend a slight weight shift into your metatarsophalangeal joints.

Spinal integrity should be maintained throughout the sequence. A peripheral gaze and top-down orientation is advised.

As you descend, forward inclination of the trunk should be obtained via flexion of the hip not lumbar spine flexion. This would only increase anterior shear forces and a decreased tolerance to compressive force.

Simultaneously the tibia inclines forward flexing the knee in accordance with hip movement. Ankle joint mobility (capacity for dorsiflexion) is essential to ensure this movement. If there is a dorsiflexion deficit the heels can be elevated to compensate for lack of mobility.

The concentric portion of the squat should be forceful, actively pushing the feet into the ground while maintaining spinal neutrality. The force vector travels from the middle of the sole through the hips to the front of the dorsal spine.

Variant/Alternative of the regular squatting pattern.

The Zercher grip produces an additional forward momentum which results in an enhanced posterior chain activation, while at the same time reducing compression force on the vertebrae.

As with the regular squat the feet must be engaged actively with the ground. Integrity of the spinal column should be maintained throughout the sequence.

From my experience, the Zercher grip posts a great alternative for people having lower back problems and it results in a greater posterior chain activation, something to consider when thinking about myo-fascial chains and biomechanical interdependences of sprinting.

Further alternative to develop max isometric hamstring strength under more strenuous conditions.

Assume proper form, then explosively rotate your upper body to either side while pressing the ball. The pressing motion creates a further momentum which has to be met with an adequate hamstring response, thus reinforcing robustness of hamstring activity in an unstable environment.

Hold the end-position for the time you need to feel proper hamstring engagement.

T-spine mobility could be a limiting factor performing this exercise.

Basic exercise for general max single leg strength.

Stance leg foot should be planted firmly and with the tendency to consciously feel the weight being moved via the front foot/big toe.

The uni-lateral weight distribution requires a greater need to establish pelvic and spinal stability. The knee of the active leg should be kept in a neutral position during the sequence.

Start with moderate weights to establish proper form.

Context-related exercise for max lower limb strength.

Rest the bar on your traps, try to maintain neutrality of the spine throughout the sequence. Shift your weight to the front foot. The uni-lateral weight distribution requires a greater effort to maintain proper form.

As you lower the weight maintain front foot awareness of your stance leg, especially your big toe. The concentric portion should be executed forcefully while controlling for any form of imbalance.

The midstance position of the legs resembles the biomechanical reality of functional movement more than the bi-lateral stance.

Variation/Alternative of the regular midstance squatting pattern.

The Zercher grip produces an additional forward momentum which results in an enhanced posterior chain activation, while at the same time reducing compression force on the vertebrae.

The weight should predominantly rest in our front foot, spinal integrity must be maintained during the sequence.

Hip and knee flexion/extension of the front leg should be the main driver of the movement.

From my experience, the Zercher grip posts a great alternative for people having lower back problems and it results in a greater posterior chain activation, something to consider when thinking about myo-fascial chains and biomechanical interdependences of sprinting.

Exercise for vertical power output and general lower limb power development.

As with all back squat movements try to maintain a neutral spine and a slight front foot weight shift throughout the sequence.

Descend onto the box while keeping your posture. As you contact the box, a rapid pressing motion through the ground and upward must follow.

This movement relates to the context of jumping, a primal human motor capacity we somehow forget to use as we age.

Power-specific single leg variant of the squatting motion.

Since all contextual high-impact movements continuously alternate between acceleration and deceleration the latter phase is just as important to exercise.

The structures addressed learn to generate an adequate force right at the end of the eccentric portion of the movement as fast as possible. This requires great eccentric and isometric capacity.

Drop into your stance leg with the intention to rapidly stop the motion at the desired range. Spinal integrity should be maintained throughout the sequence.

Rate of power development via the elastic properties of the fascial tissue.

As you hit the ground, ground-contact-time should be minimal and result in an instant vertical jump onto the box.

Muscular effort should be minimal, the muscle ideally stays in an isometric contraction. This allows the surrounding connective tissue to accept, distribute, store and release kinetic energy.

Variation of the box jump from a disadvantageous position.

Start with your chins flat on the ground. The goal is to land on your feet to instantaneous explode onto the box. Ground-contact-time should be kept at a minimal.

The disadvantageous starting position requires our body to cope with additional perturbatory forces (time-pressure, maintaining proper form while organizing economical).

Variant of the box jump with focus on the ability to change direction as fast as possible.

The movement is started by a small lateral step, which should result in a powerful contra-lateral push to the other side.

Again, max isometric strength of the muscles involved is crucial for the fascial properties to release the stored kinematic energy fast.

Fast lateral translocations of our body will result in enhanced engagement of the stabilizers of the lateral trunk and pelvis.

Vertical jump variation with focus on stiffness and elasticity.

Through support of the elastic band muscular taxation is reduced, focus on the recoil quality of the jumping motion.

Ground-contact-time should be kept at a minimum, try not to work through the full range of motion.

The capacity of the connective tissue to store and release kinetic energy depends on isometric strength of the musculature involved. This means no change in length.

Some Coaches or Therapists advise their clients to use the so-called “stretch-shortening-cycle”, which is the assumption that a sufficient eccentric lengthening of a muscle will result in a subsequent explosive shortening.

Due to the particular mechanical behavior of fascial tissue and it’s interdependence with max isometric strength I would advise Athletes in need for max power production to keep range of motion minimal, thus focusing of max isometric force production.

One approach to foster horizontal lower limb power output.

Assume posture, the feet firmly planted about hip width apart and the spine elongated.

The movement must be executed as fast as possible. The forward moment should be the result of fast and explosive hip and posterior chain activity.

The elastic band adds yet another perturbatory element which, especially during air-time, has to be answered adequately yby the muscles of the trunk.

Exercise for vertical power output and elasticity/stiffness in jumping.

Keep ground-contact-time at a minimum while trying to jump as far as possible.

Once time on the ground increases and you slow down, stop the exercise.

Basic exercise to establish a strong hip extension capacity and overall strength.

Feet must be rooted firmly into the ground, about hip-width apart. Anchor your feet via an external rotation torque through the hip. To ensure spinal neutrality orient upwards and tightly grab the bar retracting the arms.

The first half of your ascend is mainly achieved by knee extension. As you pass the knees, hip extension drives the movement further until you stand straight.

It is very important to put great emphasis on the neutrality of the spine and hip extension. The overall movement should not be achieved through merely leaning backwards and pulling the weight with your upper body. In the long run this will affect the integrity of the spine in a negative way.

Continuation of the standard deadlift motion. The single leg stance adds a challenging element to coordination and movement execution.

Stance foot is planted firmly into the ground (tripod stance), maintain awareness of your contact with the ground, the spine and head orient upward. The back muscles should be held tightly by way of actively retracting the arms.

Raising of the upper body is mainly achieved through structures of the posterior chain, the muscles of hip extension in particular.

More context-related max single leg hinge strength.

The Zercher grip requires enhanced general posterior chain activation in order to stabilize the weight. Therefor the scapula should be in a retracted & depressed position, the arms are held as close to the body as possible.

Movement execution asks for a strong and coordinated movement between the hip extensors and the paravertebral structures. This close relationship is coherent with the fascial continuity and kinematic chains in the back.

Re-assess posture after each rep, actively squeeze the glut max to stabilize the torso on the stance leg even more.

Derivative of Olympic weightlifting motion, great for rate of force development of the posterior chain and hip extensors.

Assume an upright position, try to keep a conscious contact with the ground and neutrality of the spine.

The bar is slightly lowered through hinging, the movement must be executed with max intent.

Explosive anterior hip drive is translated into a vertical dynamic, the bar should travel in a straight line from bottom to top. Imagine to “jump up”.

Loaded mobility of the spinal column.

This exercise fosters the multifidi muscles peculiar mechanical behavior under eccentric loading.

Due to their high cross-sectional area and particular fiber arrangement the multifidi muscles are able to answer eccentric loading with an equally high concentric force. This ensures integrity of the joints of the spinal column in movement.

Assume an upright poster, establish proper contact with the ground. The bar is lowered through flexing one vertebra after the other. Elevation of the front foot allows for a better felt sense for the posterior chain.

Ascending back up should be accomplished through conscious erection of each vertebra. Feel the spinous process reach, dragging the vertebral body with.

Our spine is designed to move through various planes of motion and it is designed to do so in a powerful manner if necessary.

Upper limb movement for further stabilization of the posterior aspect of the shoulder.

The arms start from an internally rotated position, both thumbs should stay abducted.

Pull the cable as close to your face as possible while maintaining proper posture and a good connection with the ground.

Move from internal to external rotation as the cable comes closer to your face. The abducted thumbs lead the way to the back.

Keeping the arms at almost 90° elevation will engage the supraspinatus muscle more.

Often the posterior structures of our shoulder joint are poorly developed. Especially in overhead movements we lack shoulder stability. I personally found it useful to then seek the overhead position in some form or another and move it under load.

Upper limb movement for further stabilization of the posterior aspect of the shoulder.

In order to engage the rear deltoid muscle more sufficiently, the arms should be elevated to almost 90°. The arms stay internally rotated to further foster rear delt activity.

Pull the cable as close to your face as possible while maintaining proper posture and a good connection with the ground. Try to keep scapular movement at a minimum.

Often the posterior structures of our shoulder joint are poorly developed. Especially in overhead movements we lack shoulder stability. I personally found it useful to then seek the overhead position in some form or another and move it under load.

Carrying a load with both of our hands is one of the many more primal movement patterns of us humans.

The hanging position requires a great deal of grip strength. This particular capacity has been identified to be a valid predictor of overall mortality in the elders.

Lengthen the spine and try to maintain a peripheral gaze with all the variants.

Carrying the load at the shoulders or overhead both post variations that will increase the perturbatory element our trunk muscles have to answer properly.

Single arm variation of the carrying motion.

Carrying the load with one arm puts greater emphasis on the contra-lateral trunk stabilizers.

Also, pelvic translation to either side must be controlled in order to keep an upright neutral spine.

Exercise to strengthen the neck and jaw muscles in an integrative manner.

From my experience many issues relating the temporo-mandibular joint (TMJ) can be the result of a lack of proper use of the muscles of mastication. Our molar teeth have the ability to generate forces up to 575N, which equals around 68Kg.

Due to our Western nutrition we rarely have to use that capacity any more. As the muscles of mastication atrophy their tendency to become rigid increases, the capsule, discus and ligaments of the TMJ deteriorate.

By biting the towel between your molar the muscles of mastication have to generate an appropriate isometric strength to hold onto the elastic band.

Elastic band traction adds a further strain on the muscles of our neck to withstand ventral translocation. Anatomically as well as biomechanically neck and jaw muscles work synergistically.

Isometric strengthening of the lateral cervical structures while engaging in flexion/extension of the head.

In running, our head must be able to move freely thus maintaining the possibility to re-orient.

As our running speed increases the need to control additional internal & external perturbatory forces increases as well.

Hence the stabilizing muscles of the neck must be sufficient to meet these excessive forces to ensure cervical integrity and stabilization of the head for gaze and equilibrium.

Fundamental exercise making use of the elastic properties of our myo-fascia.

As we age adults tend to not jump any more. Besides the functional benefits of jumping, it also is a joyful activity very capable of up-regulating our mood.

Context-related shoulder strength in a disadvantageous position.

Overhead position of the arm requires great strength and coordinative capacity from the stabilizers of the shoulder joint to keep the scapula in place. Especially lower trapezius strength is asked for.

Dropping and instant catching of the weight add a perturbatory element to the movement, the shoulder joint and the adjacent structures must learn to answer a varying sensorimotor context.

Loaded mobility of the shoulder joint in an overhead (apparently vulnerable) position, while engaging the whole body in a movement „around“ the shoulder joint.

Try to keep firm and conscious contact with the ground and have your eyes on the kettlebell. As you move through sequence bend the knees as little as possible.

Exercise specific for awareness plus preparation of the shoulder joint and its adjacent structures.

While maintaining a neutral spine laying in prone position, two light weights are moved through different planes of motion regarding the shoulder joint. Try to maintain control of your scapula, especially in the overhead position.

Since our shoulder is the joint is one the most mobile joints in our body, it should be moved through as many planes of motion as possible. Strength then does not become bound to one specific movement (e.g. pressing), but can be accessed in diverse joint positions.

Vertical pulling variation with supinated grip.

As you reach max concentric phase of the movement remain in place for a couple of seconds.

This further addresses the isometric capacities of the arm, shoulder and back muscles.

The eccentric portion of the movement should be performed in a rather slow pace.

Eccentric-focus training has been shown to increase overall strength of the targeted structure more than concentric training.

Exercise for max upper body vertical pulling strength.

Sufficient upward pulling requires sufficient control of scapular motion along the thorax. Especially the lower portion of the trapezius often lacks adequate strength.

Maintain spinal length and general trunk control during the sequence.

Continuing exercise for max upper strength while maintaining axial stability of the spine.

Neutrality of the spine and a firm ground contact are the prerequisites for executing this movement. Your weight should be resting in the front foot. Elevation of the shoulder during the movement should be avoided.

The midstance position of the legs resembles the biomechanical reality of functional movement more than the bi-lateral stance.

Functionally, the pulling motion can later be translated into the retraction motion for the arm swing in running. The arms help accelerating, but also counteract excessive torque when running fast.

Development of max single-arm strength from an overhead position.

The main structures in this movement should start from a maximally stretched position.

The contra-laterality of the supporting leg in relation to the executing arm reinforces the biomechanical/fascial congruency of the structures of the so-called posterior chain involved in locomotion.

The trajectory of the movement should follow a slight spinal rotation, the elbow travels downward into the hip.

It is especially important to move the scapula from max elevation/upper rotation/protraction to depression/lower rotation/retraction.

Variant of the pressing motion, great for developing max upper body strength.

The narrow grip of the bar puts greater emphasis on triceps and upper pectoralis capacity. Shoulder strain is reduced, if scapular position is controlled for during the sequence.

The bar is lowered in line with the nipples, shoulder blades should stay back & down while the lats are actively engaged. The pressing motion then follows the same trajectory back up.

As with other exercises performed in a sitting position, actively engage your feet with the ground.

Variant of the incline press. Since most athletes from my experience lack strength from the deepest portion back up, this variant puts greater focus on isometric and eccentric ability of the arm and chest muscles.

Lower the bar down in line with the nipples. As you arrive at the torso perform three small consecutive repetitions as fast as possible, the last one bringing the bar back up.

Re-asses your posture after each full rep.

Goal is the development of max single-arm strength from a disadvantageous position.

Due to the uni-laterality of the motion there is greater need for dynamic trunk control. The athlete learns to generate a peak upper body force, while maintaining integrity of the so-called core.

In high-impact running the upper limbs help stabilizing axial congruency, they create a forceful torque for acceleration and help maintaining velocity.

As our hands are a means of communicating with ourself and our environment, certitude and confidence in our upper limb capacity can translate into other parts of our lives as well.

Contextual development of upper body power by means of ballistic movement execution.

This exercise asks for greater lower and upper limb coordination. Back leg hip extension should transfer into an explosive shoulder press.

The athlete should re-assess his/her posture after each repetition, especially to what extent the shoulder is “open” to allow the weight of the barbell to travel into the ground. Additional assessment of scapular movement capacity could be considered.

Spinal integrity via conscious up-down orientation should be maintained during the motions.

Due to the obvious resemblance of this exercise with movements such as punching or throwing, the inherent primal expression of aggression can be considered when practicing this motion.

Follow-up exercise to the single arm landmine press.

Start in midstance position with the weight close to the contra-lateral shoulder.

As you switch steps rotate the weight over your head as fast as possible.

The rotatory overhead movement creates an additional perturbatory force the muscles of our trunk and shoulder have to answer. Maintain spinal congruency throughout rotation.

Press the weight as powerful as possible, re-assume posture and check for any imbalances.

Anterior power output/acceleration capacity of the upper limbs.

Step forward while pressing a medball against a wall as hard as possible. Try to sufficiently decelerate the forward step once you pressed the ball.

Upper and lower limb power capacity (acceleratory & deceleratory) are trained in a contextual manner.

Anterior power output/acceleration capacity of the upper limbs from an overhead position.

Step forward while pressing a medball against a wall as hard as possible. Try to sufficiently decelerate the forward step once you pressed the ball.

The pressing force should be the result of a sufficient pretension in the ventral trunk musculature. Imagine a bow being tensed before the shot.

Upper and lower limb power capacity (acceleratory & deceleratory) are trained in a contextual manner.

Rotational power output capacity of the upper limbs.

Begin by assuming conscious posture, feet grounded and the spine in a neutral position.

The acceleratory momentum comes by way of an explosive hip and torso rotation. Hip rotation happens first, feel it’s force traveling up into your torso and your hands.

Keeping the rotation in check (i.e. deceleration) after the medball has left your hands is just as important as the press itself.

Continuation of the wall press to further develop rotational power of the upper limbs under more strenuous conditions.

Begin by assuming conscious posture, feet grounded and the spine in a neutral position.

Step to the contra-lateral side and move the medball with the movement. This creates a perturbatory momentum our stance leg hip and the muscles of the torso have to control.

Next, try to press the ball as fast as possible against the wall.

Keeping the rotation in check (i.e. deceleration) after the medball has left your hands is just as important as the press itself.

The lateral step mimics changes of direction, which happen in numerous athletic contexts.

Combinations of different eye and spine movements.

Eyes, head and t-spine constitute the three distinct elements of this motion which are moved together or separate in different variations.

As the eyes often become overly attached to the muscles of the neck, often a result of excessive screen time or an overly charged sympathetic nervous system, problems of postural and movement organization arise.

This exercise teaches to detach excessive eye - neck connection.

Evolutionary speaking, a sudden interconnection between eye and neck movement was a necessary answer to a sudden danger. The gaze needs to be stabilized to further assess the potential threat, the subsequent tension of the muscles of the spine (diaphragm included) stabilizes our posture.