Grind Style Hips and Obliques

Grind Style Hips and Obliques

    Grind Style Hips & Obliques

    Last, but certainly not least, we come to the final support chain, the lateral
    chain. This is one of the least popular areas to work, but it's by no means less
    necessary than the others. In some ways, your lateral chain may be one of the
    most critical areas you can train for health and performance.
    Think of this as the tension chain that helps glue all of the other chains
    together so your body can work as one cohesive unit. It incorporates both
    your flexion and extension chains together while also including muscles in
    your push, pull and squat chain. This is also the chain that can address some
    of the weak links that may hold the other chains back. Adding some proper
    lateral chain work into your program can do wonders to shore up your
    weaknesses while helping you become more resilient.

    Tension control phase exercises for the lateral chain

    The biggest challenge with the lateral chain is learning how to coordinate the
    tension control along each side of your body. Most folks find their biggest
    weakness is in their hips, which is why the following hip exercises can be
    As with the tension control exercises for the extension chain, the tension
    exercises for the lateral chain can bring more benefit when you practice them
    on a daily basis.

    Standing isometric hip abduction

    Like with the isometric hamstring exercises, this technique is done standing
    with your weight equally distributed between your feet. Apply tension to
    your hips as if you’re trying to spread the floor apart with your feet. It’s
    helpful to maintain tension along your squat chain so fill your legs with
    tension including your glutes.
    This exercise can be a little tricky at first, especially since these muscles are
    not very large, and many people have poor tension control in this area. Try
    experimenting with altering your foot position to modify the angle of
    resistance. Many people find they have an easier time controlling their
    tension with their toes slightly turned outward.

    Countertop pressing

    Countertop pressing helps you apply this pulling tension by pressing one
    hand down into a table or countertop. You should feel your obliques and
    spinal muscles contract while doing this. Just as with all leaning, you can use
    this exercise to get a feel for where your shoulders and hips should be for
    optimal body alignment.

    Stability control phase exercises for lateral chain


    T-planks are one of the best lateral chain stability exercises because they
    require a lot of control along your entire body as you transition from one side
    to another. The technique also requires a lot of control in your shoulders and
    improves the mobility in your wrists.
    The trick with this technique is to move in a smooth and controlled motion
    from one side to another. It’s not something you’ll want to rush through just
    to complete a given number of reps. Take your time with each transition and
    really focus on pressing your supporting hand straight down into the floor.
    Pause at the top and point your other hand straight up to the sky.

    T-plank shifting

    This is a slight variation on the first exercise, only instead of shifting from
    one arm to the other for reps, you'll hold one position and shift yourself
    around. You can move your hips up, down, forward, back, and also twist
    your body around. Just be sure to move in a smooth and controlled motion
    since there's a lot of potential leverage on your shoulder in the T-plank

    Hypertrophy exercises for the lateral

    The strength exercises in the grind phase are pretty much all you need to
    build a strong and robust lateral chain. Plus, most people aren’t too interested
    in building bigger lateral muscles, but sometimes it can be fun to finish off
    with the following exercises.

    Strap hip abduction

    This is an excellent suspension training exercise that emphasizes the
    abductors in the hips while also working with your extension chain. The
    setup is just like with the hamstring curls only instead of pulling your heels
    closer to your hips, you'll be pushing your feet apart with your toes pointing
    upwards. The further you push your feet apart, the harder this exercise
    becomes so go as wide as you can without using momentum.

    Strap Russian twists

    This exercises takes the classic oblique exercise and gives you some variation
    with the straps.
    Start off sitting upright with your knees slightly bent and your hands pressing
    down into the handles while keeping your arms straight. Lean back as you
    press into the handles to add resistance to your abdominals. From there, twist
    to the side with your hands pressing down into the handles. Pause at the top
    and move to the other side under control. Be sure to not “swing” your arms
    back and forth with momentum.
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