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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.