Welcome back to our training series. So far, we have covered mobility, more specifically ankle, hip, and shoulder mobility and last week we covered “core” stability. Today, we are going to switch our focus to strength training. At ChiroFitt, we focus on functional strength training. Though, we might say “isn’t all strength training functional?” Technically speaking yes, all strength is functional, however we look at functional training as that which focuses on patterns versus parts. In other words, we are strengthening the body as a whole instead of focusing on strengthening individual muscles. A key differentiation of bodybuilding from functional training is the need to navigate gravity. This type of training tends to have a better carryover to making our body more capable of performing many of our everyday tasks including, but not limited to, walking, bending, lifting, twisting, reaching, squatting, kneeling, and rising. Two of our focuses at ChiroFitt are to “Make You Strong for Life Outside the Gym, not just Gym Strong” and “If we Train Movement, Muscles will not be forgotten; If We Train Muscles, Movement is Sure to be Forgotten.” These phrases align with our mission and vision for training here at ChiroFitt. After all, the point of strength training is to improve our movement efficiency. It isn’t to make our squats huge, or deadlifts hit PR’s, it is to improve the way we move, live, and perform. Our focus is on 7 patterns of movement for strengthening. These patterns include:
- Push
- Pull
- Squat
- Hinge
- Lunge
- Rotation
- Locomotion
Many exercises that are routinely performed for strength training certainly may fall into one of the above categories. For example, the bench press would fall into the push pattern, a pull up or row would fall into the pull pattern, a deadlift would fall into the hinge pattern. In addition, many of the stabilization, strength, and power exercises that we have previously covered over the past few weeks also fit into one of the above patterns. This week we will focus on the push, pull, squat and hinge patterns. Next week we will cover the lunge, rotation, and locomotion patterns. Today our focus will be on strength training and as we have discussed in our previous training series posts, strengthening requires and challenges a solid foundation of good mobility and stability.
Typically, Functional strength training also tends to be performed with minimal equipment, typically a free weight of some sort (barbell, dumbbell, kettlebell, sandbag, etc.) with minimal use of machines or devices that help to assist with support or stability. In other words, we must actively stabilize our body through the exercise (movement) while supporting or lifting the weight. There are exceptions to this rule, such as with the bench press or with a supported row during which time we may use a passive support (in this case the bench) to assist in our ability to stabilize the body to reduce this requirement, thereby potentially increasing the load for that particular exercise. The above noted patterns certainly may prioritize certain muscle groups relative to the movement associated with these patterns. In simple terms and as a general rule, pushing and pulling exercises will likely be more upper body dominant; while squatting, hinging, and lunging will likely be more lower body dominant.
As we previously discussed in our Longevity: Healthy Aging post, strength declines, every decade after the age of 40, by 10%. This decline in strength is primarily associated with a loss of muscle quality and a reduction of the nervous system’s ability to control muscle contraction, known as innervation. The best way to limit these losses is strength training. The sooner we begin strength training the better our opportunity to limit these losses and maintain our musculoskeletal health. It makes sense that the stronger we are at 40 the more muscle mass and strength that we will have, which leads to greater reserve and less loss as we age. However, it is never too late to begin to strength train as you can still build strength and lean mass at any stage of life, which results in a healthier musculoskeletal system and better opportunity for your body to function at a higher level with a relative decrease in strain and potential injury, especially to your joints which will take on more stress as a result of decreased muscular strength.
Let’s get into our functional patterns and review some of our favorite exercises with each!
The Push Pattern
The push pattern can be performed horizontally or vertically. A horizontal pushing exercise is any exercise that involves moving a weight straight out in front of you so that it’s going away from your torso horizontally (think bench press). A vertical pushing exercise is any exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head or at least in that direction (think an overhead press).
The push pattern requires good shoulder mobility and stability of the trunk and shoulder blade. It tends to focus more on the muscles in the front side of the upper body and the back side of the arm.
Let’s review some of our favorite exercises for the horizontal push:
Floor Press
Alternating DB Press
The alternating variety of a press creates a challenge to our stabilization system as we must stabilize through the transverse plane when pressing through one side of the body.
Weighted Push Up
Of course, we could just do a body weight push up without the need to add weight through a band or vest.
Half Kneeling Cable Press
We can increase the stability challenge and make this exercise more difficult by narrowing the stance and bringing the front foot more inline with the knee of the down leg.
Cable Press with Isolation Lunge
Next, let’s review some of our favorite exercises for the vertical push:
Half Kneel Landmine Overhead Press
Half Kneeling Kettlebell Overhead Press
Half Kneeling Arc Press
From a half kneel we could perform all the above exercises from a lunge position as shown below:
Isolation Lunge w/ Kettlebell Overhead Press
From an iso lunge position, we can go into standing with a vertical press:
Standing Military Press
The Pull Pattern
From our push pattern, we will next move into our pull pattern. The pull just like the push can be performed from a horizontal or a vertical motion. A horizontal pulling exercise is any exercise that involves moving a weight in towards your torso horizontally from straight out in front of you (think rows). A vertical pulling exercise is any exercise that involves moving a weight down vertically in relation to your torso so that you are pulling down from overhead (think pull ups).
Like the push pattern, the pull pattern requires good shoulder mobility and stability from the shoulder blade and trunk. The pull pattern favors the muscles on the back side of the upper body and the front side of the arm.
Let’s review some of our favorite exercises for the horizontal pull:
Half Kneeling Cable Row
Single Arm Supported Row
Bent Over Row w/ Sandbag
TRX Row
Next, we will review some of our favorite exercises for the vertical pull:
Quadruped Single Arm Cable Row
Tall Kneeling X-Pulldowns
Pull Up Hold
Pull Ups
Chin Ups
The big difference between a pull up and chin up is the hand position with a pull up the hand is pronated while with the chin up the hand is supinated.
The next three patterns, which include the squat, hinge, and lunge are more lower body dominant compared to our push and pull, which were more upper body dominant. This week we will cover the first two of these patterns the squat and hinge. The lunge will be covered next week with rotation and locomotion.
The Squat Pattern
The squat is a common pattern involved in strength training. The squat pattern favors the quadriceps (muscle in the front of the thigh) as the primary mover. The squat pattern can be varied significantly by changing stance position as well as the positioning of the weight being lifted. Often when we think of the squat we think of a traditional back squat, where a weighted barbell would be placed across the top of one’s back, from a bilateral stance the weight is descended towards the floor through bending of the hips, knees and ankles after which the load is then returned to the starting position by straightening the hips, knees, and ankles.
Though, this form of a squat can and certainly is used as a strengthening exercise, especially with power lifters, we typically avoid traditional back squats here at ChiroFitt. Our reasoning for this avoidance is what we refer to as orthopedic cost. Orthopedic cost is the stress and strain to non-targeted tissue. In the case of the traditional back squat, there is a significant amount of stress and strain to the lower back, which results in increased risk of lower back injury, meaning that the orthopedic cost of the traditional back squat to the lower back is high. Since there are other ways and, in some cases, better ways to positively affect the target tissues of the squat (quadriceps, glutes, hamstrings, etc.) with a reduced orthopedic cost to the lower back we choose these over the traditional back squat. At ChiroFitt, we focus on exercises that maximize benefit while lowering orthopedic cost and risk of injury. We also decrease the potential risk of injury with our training through screening all our clients prior to training with the Functional Movement Screen and Y Balance Test.
The squat pattern requires good trunk stability, good mobility of the joints of the lower extremity (hip, knees, and ankles). We use our deep squat screen to determine one’s ability to perform a satisfactory squat prior to performing loaded squats for strengthening. We have previously discussed how we correct ankle mobility, hip mobility, and core stability, if necessary prior to performing loaded squats.
Let’s review some of our favorite exercises for the Squat Pattern:
Bear Hug Squat w/ Sandbag
The BearHug squat is a great variation to assist with core activation through the squat, which is often a limiting factor in one’s ability to perform a good squat as poor core function can result in tightening of the hips, which previously discussed in our hip mobility post.
A front racked squat can also be performed with kettlebells, barbell, or dumbbells. The front squat is a great alternative to the traditional back squat as there is a significant decrease in the orthopedic cost to the lower back with similar or even improved stress to the target tissues of the squat.
The offset squat starts to progress us towards increasing the stabilization requirement of the squat and working towards unilateral (single side) work. Displacing an increased load to one side of the body through the squat pattern increases the stabilization requirement as we need to counterbalance the offset load through proper stabilization.
Goblet Split Squat
The goblet variety of a squat helps to overcome some of the stabilization challenge to the trunk that is presented by the squat and can limit ability of the hips to be able to properly flex the hips to achieve the appropriate depth of the squat. The split squat is where we start to work towards unilateral (single sided) strength training with placing an increased percentage of the load on the lead leg. Unilateral strength work has been found to help with improving coordination and balance while strengthening.
Rear Foot Elevated Split Squat w/ Racked Kettlebell
Here we demonstrate the RFE (Rear Foot Elevated) Split Squat with a unilateral weight with a single kettlebell. The use of a unilateral weight challenges our stabilization system by having to counterbalance weight to one side of the body. We could certainly perform this exercise with use of sandbag or 2 kettlebells or dumbbells, which would reduce the stabilization requirement. The use of a unilateral weight can also be done with the bilateral and split squat. The RFE split squat is a progression from the split squat where we transfer more weight to the front leg by taking the rear leg off the ground.
Lateral Squat w/ Sandbag
The lateral squat presents a unique challenge as it requires a high stability and strength component of our lateral hip and thigh musculature. The lateral squat requires movement through our frontal plane, whereas all the other squat patterns require movement through the sagittal plane. In order to move through our frontal plane (side to side) we need to have good sagittal plane (front to back) stability, which is the opposite of our sagittal plane movements, where we need good frontal and transverse (rotational) plane stability. Since we primarily move in the sagittal plane with walking, running, etc. we tend to favor this plane with strength training. Therefore, the frontal plane is often a very challenging plane to train in, however is extremely important when it comes to functional training.
This form of a squat demands a lot of coordination, stability, and balance. Though, we certainly do not move as much weight with a single leg squat we do actually demand more of the weight that is lifting the weight versus performing it bilaterally. In fact, research has shown the following:
The combined bodyweight that acts above the hips during unilateral movements is 16% greater than during bilateral movements (84% vs. 68%).
Unilateral movements equate to 1.62x the intensity (per leg) of bilateral movements (in sum).
So, the single-leg squat places significantly more load on the working leg than bilateral squats do between both legs, which means they can be done with significantly lighter loads while achieving just as much of a loading effect – and then some – as standard squats. This ability to decrease the actual load but achieve more load to the working leg, improves the overall safety of performing squats from a single leg. That being said, one would absolutely need to have the required coordination, stability, and balance to effectively perform the move.
So, the single-leg squat places significantly more load on the working leg than bilateral squats do between both legs, which means they can be done with significantly lighter loads while achieving just as much of a loading effect – and then some – as standard squats. This ability to decrease the actual load but achieve more load to the working leg, improves the overall safety of performing squats from a single leg. That being said, one would absolutely need to have the required coordination, stability, and balance to effectively perform the move.
The Hinge Pattern
The (hip) hinge is also a common pattern involved in strength training. The squat pattern favors the glutes and hamstrings (muscle in the back of the thigh) as the primary mover, whereas the squat favored the quadriceps (muscles in front of the thigh). The most common strength exercise involving the (hip) hinge is likely the deadlift. There was and maybe still is a stigma associated with the deadlift that it is bad for your lower back. However, the deadlift is certainly not a bad exercise and when done properly is beneficial for your lower back (as it activates your core to maintain a neutral spine through the hinge). The issue with the deadlift is not that the deadlift itself is bad, however it can become bad when done by those who are not physically able to properly hinge from their hips. The inability to properly hinge from the hips is often a result of poor hip mobility, which is typically related to:
- Poor trunk (core) stability (see our previous post on core stability)
- Poor flexibility of the posterior chain (muscles of the lower back, back of thigh, and calves)
An inability to properly hinge from the hip often results in the need to increase flexion-based stress to your lower back, which when under load can significantly increase your risk of lower back injury.
As for technique, the (hip) hinge pattern is obviously more hip dominant requiring a deep flexion of the hip during the descent and a full extension of the hip on the return. The knee is involved with the deadlift, but less than the knee involvement with the squat. There is a shallower bend of the knee with the deadlift, whereas the squat requires a deep knee bend, as discussed above. This creates an increased demand to glutes and the hamstrings with the hinge.
The simplest form of hinge would be a bridge where we are going from the ground in a flexed hip position to elevating our hips into a fully extended position. The bridge reduces the required core stabilization for hinge as the ground assists in providing some of that stabilization. Therefore, it is a great way to help train one on proper technique of a hip hinge prior to moving on to a standing hinge. For more information on how to improve your hip mobility, such as that which is required to perform a good hinge, please review our hip mobility post.
Let’s review some of our favorite strengthening exercises for the hinge pattern:
Good Mornings w/ Sandbag
The good morning is a great way to create core stability with the positioning of the sandbag through the hinge pattern. The position of the sandbag engages the core to help counterbalance the weight of the sandbag, so that we do not fall over through the movement of the hinge.
Deadlift w/ Kettlebell
Trap Bar Deadlift
The hand position is obviously different with the trap bar versus the single KB deadlift, however the bigger difference with the trap bar deadlift involves a decrease in the depth of the hinge necessary to pull the bar, which can be an advantage and also permit an increase of load that can be moved with the trap bar versus the kettlebell. A progression off of the trap bar deadlift would be a two kettlebell deadlift where there would be a separate weight (ie kettlebell) in each hand which would need to be controlled through the movement.
Like the Split Stance with the squat the Sprinter Stance with the deadlift begins the transition towards unilateral (single sided) strength training with placing an increased percentage of the load on the lead leg.
Single Leg Deadlift w/ Kettlebell
Just like the single leg squat, the single leg deadlift demands a significant amount of coordination, stability and balance. The same rules apply here as the single leg squat. The single-leg deadlift places significantly more load on the working leg than bilateral deadlifts do between both legs, which means they can be done with significantly lighter loads while achieving just as much of a loading effect – and then some – as bilateral deadlifts. However, one must have the required coordination, stability, and balance prior to attempting single leg work.
That wraps up our review of patterns for this week. Next week we will cover the remaining 3 patterns including lunge, rotation, and locomotion. As we can already see, we cover the full body and make muscles work together versus in isolation when training through functional patterns instead of training parts (ie chest, biceps, back, legs, etc). Functional training is a lot more than just moving weight where we focus on making you strong for life and not just gym strong!
….Till next time!
